{"id":16929,"date":"2023-02-07T08:00:58","date_gmt":"2023-02-07T06:00:58","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=16929"},"modified":"2023-02-06T11:28:13","modified_gmt":"2023-02-06T09:28:13","slug":"mar-nehany-rovid-gyakorlat-is-segithet-az-izomzat-fenntartasaban","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/mar-nehany-rovid-gyakorlat-is-segithet-az-izomzat-fenntartasaban\/","title":{"rendered":"M\u00e1r n\u00e9h\u00e1ny r\u00f6vid gyakorlat is seg\u00edthet az izomzat fenntart\u00e1s\u00e1ban"},"content":{"rendered":"

Sok id\u0151t kell edz\u00e9ssel t\u00f6ltened ahhoz, hogy \u00e9rezd annak eg\u00e9szs\u00e9gre gyakorolt j\u00f3t\u00e9kony hat\u00e1sait? Egy \u00faj tanulm\u00e1ny szerint m\u00e1r n\u00e9h\u00e1ny nagyon r\u00f6vid gyakorlat is hasznos lehet, ha k\u00f6zben megszak\u00edtod a hossz\u00fa ideje tart\u00f3 \u00fcl\u00e9st. N\u00e9zz\u00fck meg k\u00f6zelebbr\u0151l, mit \u00e9s milyen gyakran kell tenned.<\/strong><\/p>\n

<\/p>\n

R\u00f6vid mozg\u00e1ssz\u00fcnetekkel a sok \u00fcl\u00e9s okozta negat\u00edv hat\u00e1sok ellen<\/strong><\/h2>\n

Az irod\u00e1ban dolgoz\u00f3 emberek t\u00f6bb \u00f3r\u00e1t t\u00f6ltenek az \u00edr\u00f3asztaln\u00e1l \u00fclve. De a munk\u00e1n k\u00edv\u00fcl is mindannyian hajlamosak vagyunk le\u00fclni kicsit, hogy besz\u00e9lgess\u00fcnk egyet a csal\u00e1ddal vagy a bar\u00e1tokkal, pihenj\u00fcnk a t\u00e9v\u00e9 el\u0151tt p\u00e1r Netflix sorozattal vagy YouTube vide\u00f3val, esetleg vide\u00f3j\u00e1t\u00e9kokkal j\u00e1tsszunk. A hosszas \u00fcl\u00e9s sokunkat megvisel, a test\u00fcnk pedig egy\u00e1ltal\u00e1n nincs oda \u00e9rte. Egy \u00faj tanulm\u00e1ny<\/a> k\u00e9sz\u00edt\u0151i szerett\u00e9k volna meg\u00e9rteni, hogy a hosszan tart\u00f3 \u00fcl\u00e9s megszak\u00edt\u00e1sa seg\u00edt-e megv\u00e9deni az izomzatunkat \u00e9s az eg\u00e9szs\u00e9g\u00fcnket.<\/p>\n

“A hosszan tart\u00f3, alacsony izomaktivit\u00e1s\u00fa id\u0151szakok \u2013 mint az \u00fcl\u00e9s, a gipsz visel\u00e9se vagy az \u00e1gynyugalom – izomt\u00f6meg-veszt\u00e9st eredm\u00e9nyeznek, ugyanis ekkor az izmaink nem k\u00e9pesek \u00faj feh\u00e9rj\u00e9ket \u00e9p\u00edteni, m\u00e9g feh\u00e9rjetartalm\u00fa \u00e9telek fogyaszt\u00e1sa ut\u00e1n sem”<\/em> – mondta a tanulm\u00e1ny vezet\u0151 szerz\u0151je, Daniel Moore. Tov\u00e1bb\u00e1 ezt is kiemelte: “Tudjuk, hogy a hosszan tart\u00f3 \u00fcl\u0151munka rontja a szervezet azon k\u00e9pess\u00e9g\u00e9t, hogy \u00e9tkez\u00e9s ut\u00e1n kisz\u0171rje a cukrot a v\u00e9rb\u0151l”<\/em>.<\/p>\n

A v\u00e1laszok megtal\u00e1l\u00e1sa \u00e9rdek\u00e9ben a kutat\u00f3csoport 12 r\u00e9sztvev\u0151t (7 f\u00e9rfit \u00e9s 5 n\u0151t) vizsg\u00e1lt 3 k\u00fcl\u00f6nb\u00f6z\u0151 k\u00eds\u00e9rletben, egyenk\u00e9nt 7,5 \u00f3r\u00e1n kereszt\u00fcl. Az alanyokat arra k\u00e9rt\u00e9k, hogy 30 percig \u00fcljenek, majd megszak\u00edt\u00e1sk\u00e9nt r\u00f6vid s\u00e9t\u00e1kat tegyenek vagy guggol\u00e1sokat v\u00e9gezzenek.<\/p>\n

\"Sitting<\/a>
R\u00f6vid mozg\u00e1ssz\u00fcnetekkel a sok \u00fcl\u00e9s okozta negat\u00edv hat\u00e1sok ellen \u00a9 Profimedia<\/em><\/figcaption><\/figure>\n

15-sz\u00f6r \u00e1llj fel a sz\u00e9kedb\u0151l<\/strong><\/h2>\n

A tanulm\u00e1ny meg\u00e1llap\u00edtotta, hogy a cukor kezel\u00e9se szempontj\u00e1b\u00f3l a r\u00f6vid gyakorlatok pozit\u00edv hat\u00e1ssal vannak a szervezetre.<\/p>\n

“Ha az \u00fcl\u0151 id\u0151szakokat r\u00f6vid aktivit\u00e1ssal szak\u00edtjuk meg, p\u00e9ld\u00e1ul k\u00e9t perc k\u00f6zepes intenzit\u00e1s\u00fa s\u00e9t\u00e1val vagy 15-sz\u00f6r fel\u00e1llunk majd le\u00fcl\u00fcnk egy sz\u00e9kre (azaz tests\u00falyos guggol\u00e1sokat v\u00e9gz\u00fcnk), jav\u00edthatjuk a szervezet\u00fcnk azon k\u00e9pess\u00e9g\u00e9t, hogy \u00e9tkez\u00e9s ut\u00e1n kisz\u0171rje a cukrot a v\u00e9r\u00fcnkb\u0151l”<\/em> – mondta Moore.<\/p>\n

Hasonl\u00f3k\u00e9ppen, a tanulm\u00e1ny azt is kimutatta, hogy ezek a r\u00f6vid gyakorlatok \u2013 ha azokkal megszak\u00edtjuk a hossz\u00fa ideig tart\u00f3 \u00fcl\u00e9s-id\u0151szakokat \u2013 lehet\u0151v\u00e9 teszik a szervezet sz\u00e1m\u00e1ra, hogy az izomfeh\u00e9rj\u00e9k fel\u00e9p\u00edt\u00e9s\u00e9hez t\u00f6bb aminosavat vonjon ki az \u00e9telekb\u0151l.<\/p>\n

“Eredm\u00e9nyeink r\u00e1vil\u00e1g\u00edtanak arra, hogy a hosszan tart\u00f3 \u00fcl\u0151 id\u0151szakokat mennyire fontos r\u00f6vid aktivit\u00e1st ig\u00e9nyl\u0151 gyakorlatokkal megszak\u00edtanunk. \u00dagy v\u00e9lj\u00fck, a tanulm\u00e1ny arra is r\u00e1mutat, hogy az \u00e9tkez\u00e9s ut\u00e1ni mozg\u00e1s jav\u00edthatja az anyagcser\u00e9t, \u00e9s lehet\u0151v\u00e9 teheti a szervezet sz\u00e1m\u00e1ra, hogy a kisebb vagy gyeng\u00e9bb min\u0151s\u00e9g\u0171 feh\u00e9rjet\u00edpusokat tartalmaz\u00f3 \u00e9tkez\u00e9sekb\u0151l is t\u00f6bb aminosavat tudjon hasznos\u00edtani” <\/em>– komment\u00e1lta Moore.<\/p>\n

A r\u00f6vid aktivit\u00e1st ig\u00e9nyl\u0151 gyakorlatok a sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek megel\u0151z\u00e9s\u00e9re is alkalmasak<\/strong><\/h2>\n

Egy m\u00e1sik, nemr\u00e9giben k\u00e9sz\u00fclt tanulm\u00e1ny<\/a> szerint a r\u00f6vid tornagyakorlatok m\u00e9g t\u00f6bb el\u0151nnyel j\u00e1rhatnak. A kutat\u00f3k arra a k\u00f6vetkeztet\u00e9sre jutottak, hogy mind\u00f6ssze 3-4 db egyperces, a napi feladatok k\u00f6z\u00e9 beiktatott intenz\u00edv tev\u00e9kenys\u00e9g nagym\u00e9rt\u00e9kben cs\u00f6kkenti a f\u0151k\u00e9nt sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek miatt bek\u00f6vetkez\u0151\u00a0 korai hal\u00e1loz\u00e1s kock\u00e1zat\u00e1t.<\/p>\n

Ha az irod\u00e1dban nincs turb\u00f3tr\u00e9ner, amire a munkanap k\u00f6zep\u00e9n csak \u00fagy felpattanhatsz, val\u00f3sz\u00edn\u0171leg be kell \u00e9rned a tests\u00falyos guggol\u00e1ssal. De m\u00e9g \u00edgy is meg\u00e9ri, ha ezzel megv\u00e9dheted az izomzatodat \u00e9s a sz\u00edvedet!<\/p>\n","protected":false},"excerpt":{"rendered":"

Sok id\u0151t kell edz\u00e9ssel t\u00f6ltened ahhoz, hogy \u00e9rezd annak eg\u00e9szs\u00e9gre gyakorolt j\u00f3t\u00e9kony hat\u00e1sait? Egy \u00faj tanulm\u00e1ny szerint m\u00e1r n\u00e9h\u00e1ny nagyon […]<\/p>\n","protected":false},"author":71,"featured_media":16931,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-16929","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nM\u00e1r n\u00e9h\u00e1ny r\u00f6vid gyakorlat is seg\u00edthet az izomzat fenntart\u00e1s\u00e1ban<\/title>\n<meta name=\"description\" content=\"Sok id\u0151t kell edz\u00e9ssel t\u00f6ltened ahhoz, hogy \u00e9rezd annak eg\u00e9szs\u00e9gre gyakorolt j\u00f3t\u00e9kony hat\u00e1sait? Egy \u00faj tanulm\u00e1ny szerint m\u00e1r n\u00e9h\u00e1ny nagyon r\u00f6vid gyakorlat is hasznos lehet, ha k\u00f6zben megszak\u00edtod a hossz\u00fa ideje tart\u00f3 \u00fcl\u00e9st. N\u00e9zz\u00fck meg k\u00f6zelebbr\u0151l, mit \u00e9s milyen gyakran kell tenned.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/mar-nehany-rovid-gyakorlat-is-segithet-az-izomzat-fenntartasaban\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"M\u00e1r n\u00e9h\u00e1ny r\u00f6vid gyakorlat is seg\u00edthet az izomzat fenntart\u00e1s\u00e1ban\" \/>\n<meta property=\"og:description\" content=\"Sok id\u0151t kell edz\u00e9ssel t\u00f6ltened ahhoz, hogy \u00e9rezd annak eg\u00e9szs\u00e9gre gyakorolt j\u00f3t\u00e9kony hat\u00e1sait? 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