{"id":17003,"date":"2023-02-24T08:00:12","date_gmt":"2023-02-24T06:00:12","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=17003"},"modified":"2023-02-27T15:32:47","modified_gmt":"2023-02-27T13:32:47","slug":"sulycsokkenesert-tekerni-5-ok-amiert-jo-otlet","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/sulycsokkenesert-tekerni-5-ok-amiert-jo-otlet\/","title":{"rendered":"S\u00falycs\u00f6kken\u00e9s\u00e9rt tekerni &#8211; 5 ok, ami\u00e9rt j\u00f3 \u00f6tlet"},"content":{"rendered":"<p><strong>Aki szeretne leadni n\u00e9h\u00e1ny kil\u00f3t, annak akt\u00edvnak kell lennie, ez biztos. De annyif\u00e9le aktivit\u00e1s l\u00e9tezik, m\u00e9gis melyik sportot v\u00e1laszd? J\u00f3 \u00f6tlet ker\u00e9kp\u00e1rozni, a c\u00e9l a fogy\u00e1s? Igen! Mutatjuk azt is, hogy mi\u00e9rt.<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>Seg\u00edt kal\u00f3riadeficitet el\u00e9rni<\/strong><\/h2>\n<p>A ker\u00e9kp\u00e1roz\u00e1s \u00e9geti a kal\u00f3ri\u00e1kat. Az energiafelhaszn\u00e1l\u00e1s n\u00f6vel\u00e9se pedig el\u0151seg\u00edti a kal\u00f3riadeficit kialakul\u00e1s\u00e1t. Ez az\u00e9rt fontos, mert csak akkor tudsz fogyni, ha fenn\u00e1ll ez a k\u00e9plet. A hi\u00e1nyz\u00f3 kal\u00f3ri\u00e1kat a szervezet a saj\u00e1t energiatartal\u00e9kaib\u00f3l veszi fel, ami \u00e1ltal\u00e1ban a testzs\u00edr el\u00e9get\u00e9s\u00e9t jelenti. Ez egy j\u00f3 kiindul\u00e1si alap, de minden m\u00e1s sportra is igaz. Mi\u00e9rt v\u00e1laszd akkor a ker\u00e9kp\u00e1roz\u00e1st?<\/p>\n<h2><strong>Fenntarthat\u00f3 \u00e9s k\u00f6nnyen ism\u00e9telhet\u0151<\/strong><\/h2>\n<p>Nem jelent t\u00fal nagy terhel\u00e9st, ami nagy el\u0151nye a fut\u00e1shoz vagy a gyalogl\u00e1shoz k\u00e9pest. K\u00fcl\u00f6n\u00f6sen a kezd\u0151k, a t\u00fals\u00fallyal \u00e9s az \u00edz\u00fcleti gyullad\u00e1ssal k\u00fczd\u0151k sz\u00e1m\u00e1ra jelent szuper lehet\u0151s\u00e9get a kal\u00f3ri\u00e1k el\u00e9get\u00e9s\u00e9re an\u00e9lk\u00fcl, hogy megterheln\u00e9 az \u00edz\u00fcleteket. A testt\u00f6meged nagy r\u00e9sz\u00e9t ugyanis a ker\u00e9kp\u00e1r tartja, ez pedig azt jelenti, hogy hosszabb ideig tudsz tekerni, mint futni vagy csapatsportban r\u00e9szt venni. Ezenk\u00edv\u00fcl gyorsabban regener\u00e1l\u00f3dsz \u00e9s alacsonyabb a s\u00e9r\u00fcl\u00e9sek kock\u00e1zata is, \u00edgy hetente ak\u00e1r t\u00f6bbsz\u00f6r is tudsz edzeni. Mindez nagyon hasznos a teljes energiafelhaszn\u00e1l\u00e1s n\u00f6vel\u00e9s\u00e9hez.<\/p>\n<h2><strong>Beleillik az \u00e9letedbe<\/strong><\/h2>\n<p>A fogy\u00e1st c\u00e9lz\u00f3 mozg\u00e1s egyik leggyakoribb g\u00e1tja az id\u0151hi\u00e1ny. A ker\u00e9kp\u00e1roz\u00e1s viszont ebben is el\u0151nyt jelent. Mivel k\u00f6zleked\u00e9si eszk\u00f6zk\u00e9nt is haszn\u00e1lhatod, \u00fcgyint\u00e9z\u00e9s \u00e9s ing\u00e1z\u00e1s k\u00f6zben is kal\u00f3ri\u00e1kat \u00e9getsz. \u00cdme, n\u00e9h\u00e1ny \u00f6tlet a bicikliz\u00e9s beilleszt\u00e9s\u00e9re a mindennapjaidba:<\/p>\n<ul>\n<li>Kisebb v\u00e1s\u00e1rl\u00e1sok eset\u00e9n, menj biciklivel a boltig!<\/li>\n<li>A post\u00e1ra is t\u00f6k\u00e9letes k\u00f6zleked\u00e9si m\u00f3d<\/li>\n<li>Int\u00e9zd el egy bringa\u00fat k\u00f6zben a korm\u00e1nyhivatali vagy egy\u00e9b \u00fcgyeidet!<\/li>\n<li>Menj ker\u00e9kp\u00e1rral fogorvosi \u00e9s orvosi rutinvizsg\u00e1latokra!<\/li>\n<li>Tekerj biciklivel munk\u00e1ba!<\/li>\n<\/ul>\n<figure id=\"attachment_17004\" aria-describedby=\"caption-attachment-17004\" style=\"width: 894px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/02\/Commuter-cyclist-profimedia-0416642154-CVR.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-17004 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/02\/Commuter-cyclist-profimedia-0416642154-CVR.webp\" alt=\"Commuter\" width=\"894\" height=\"596\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/02\/Commuter-cyclist-profimedia-0416642154-CVR.webp 894w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/02\/Commuter-cyclist-profimedia-0416642154-CVR-300x200.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/02\/Commuter-cyclist-profimedia-0416642154-CVR-768x512.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/02\/Commuter-cyclist-profimedia-0416642154-CVR-400x267.webp 400w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/02\/Commuter-cyclist-profimedia-0416642154-CVR-272x182.webp 272w\" sizes=\"auto, (max-width: 894px) 100vw, 894px\" \/><\/a><figcaption id=\"caption-attachment-17004\" class=\"wp-caption-text\"><em>Keresd meg a legjobb &#8211; vagyis a legbiztons\u00e1gosabb &#8211; \u00fatvonalat az otthonodt\u00f3l a munkahelyedig, \u00e9s csin\u00e1lj egy pr\u00f3bautat a h\u00e9tv\u00e9g\u00e9n!\u00a0 \u00a9 Profimedia<\/em><\/figcaption><\/figure>\n<p>Ak\u00e1r t\u00f6bb \u00f3r\u00e1nyi teker\u00e9st be tudsz \u00edgy iktatni az \u00e9letedbe, \u00e9s nem is kell olyan nagy v\u00e1ltoz\u00e1sokat eszk\u00f6z\u00f6ln\u00f6d. Egy 2015-\u00f6s tanulm\u00e1ny kimutatta, hogy azok az emberek, akik aut\u00f3r\u00f3l vagy t\u00f6megk\u00f6zleked\u00e9sr\u0151l v\u00e1ltottak biciklire, \u00e1ltagosan 7 kg-ot fogytak egy \u00e9v alatt, mik\u00f6zben 30-30 percet tekertek naponta oda \u00e9s vissza is.<\/p>\n<h2><strong>Tervezhetsz hossz\u00fa t\u00e1vra<\/strong><\/h2>\n<p>A ker\u00e9kp\u00e1roz\u00e1s t\u00f6bb mint puszta sport. A szabadban, a f\u00e1k k\u00f6z\u00f6tt t\u00f6ltheted az id\u0151d, r\u00e1ad\u00e1sul sokkal nagyobb t\u00e1vols\u00e1gokat megtehetsz nyeregben, mint gyalog. \u00daj helyeket fedezhetsz fel term\u00e9szetben \u00e9s v\u00e1rosban egyar\u00e1nt. Megtapasztalhatod a gyorsul\u00e1s izgalm\u00e1t \u00e9s egy domb megh\u00f3d\u00edt\u00e1s\u00e1nak \u00f6r\u00f6m\u00e9t.<\/p>\n<p>Ami igaz\u00e1n sz\u00e1m\u00edt, az az, hogy mennyire tudod be\u00e9p\u00edteni az \u00e9letedbe a sportot hossz\u00fa t\u00e1von. Sokan az\u00e9rt kezdenek el konditerembe j\u00e1rni, hogy lefogyjanak, \u00e9s csak az\u00e9rt csin\u00e1lj\u00e1k v\u00e9gig a feladatsort, hogy kipip\u00e1lhass\u00e1k aznapra. Nagyon neh\u00e9z \u00edgy motiv\u00e1ltnak maradni. Aki ker\u00e9kp\u00e1rozik, j\u00f3 es\u00e9llyel beleszeret a sportba. \u00daj bar\u00e1tokat tal\u00e1lhatsz, vagy meger\u0151s\u00edtheted megl\u00e9v\u0151 kapcsolataid egy k\u00f6z\u00f6s hobbi r\u00e9v\u00e9n. \u00cdgy pedig semmilyen ment\u00e1lis terhet nem jelent, hogy ak\u00e1r minden nap biciklizz.<\/p>\n<h2><strong>Eg\u00e9sz \u00e9vben csin\u00e1lhatod<\/strong><\/h2>\n<p>A legt\u00f6bb szabadt\u00e9ri tev\u00e9kenys\u00e9g, mint amilyen sok csapatsport, a t\u00far\u00e1z\u00e1s vagy a gyalogl\u00e1s, nem igaz\u00e1n v\u00e9gezhet\u0151 belt\u00e9ren. Ha pedig igen, p\u00e9ld\u00e1ul egy fut\u00f3padon, k\u00f6nnyen unalmass\u00e1 v\u00e1lnak. A modern belt\u00e9ri appokkal azonban, mint amilyen a Zwift, a Rouvy, a FulGaz, a Sufferfest vagy a TrainerRoad, val\u00f3ban \u00e9lvezheted t\u00e9len is a ker\u00e9kp\u00e1roz\u00e1st. Csak egy g\u00f6rg\u0151re vagy egy turbo tr\u00e9nerre van sz\u00fcks\u00e9ged, illetve egy el\u0151fizet\u00e9sre, \u00e9s m\u00e1ris lebilincsel\u0151 benti edz\u00e9sen vehetsz r\u00e9szt. Val\u00f3s\u00e1gh\u0171 \u00e9s fikt\u00edv \u00fatvonalakon is tekerhetsz, egyed\u00fcl, vagy m\u00e1s versenyz\u0151kkel, \u00e9s egyre fittebb\u00e9 v\u00e1lasz majd, mik\u00f6zben a k\u00edv\u00e1nt tests\u00faly-c\u00e9lodhoz is k\u00f6zelebb ker\u00fclsz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aki szeretne leadni n\u00e9h\u00e1ny kil\u00f3t, annak akt\u00edvnak kell lennie, ez biztos. De annyif\u00e9le aktivit\u00e1s l\u00e9tezik, m\u00e9gis melyik sportot v\u00e1laszd? J\u00f3 [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":17006,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-17003","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>S\u00falycs\u00f6kken\u00e9s\u00e9rt tekerni - 5 ok, ami\u00e9rt j\u00f3 \u00f6tlet<\/title>\n<meta name=\"description\" content=\"Aki szeretne leadni n\u00e9h\u00e1ny kil\u00f3t, annak akt\u00edvnak kell lennie, ez biztos. De annyif\u00e9le aktivit\u00e1s l\u00e9tezik, m\u00e9gis melyik sportot v\u00e1laszd? J\u00f3 \u00f6tlet ker\u00e9kp\u00e1rozni, a c\u00e9l a fogy\u00e1s? Igen! 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Mutatjuk azt is, hogy mi\u00e9rt.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/sulycsokkenesert-tekerni-5-ok-amiert-jo-otlet\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Magyarorsz\u00e1g\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/WeLoveCyclingHungary\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-02-24T06:00:12+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-02-27T13:32:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/02\/Cyclist-in-a-sunset-outdoor-profimedia-0753915107-CVR.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"990\" \/>\n\t<meta property=\"og:image:height\" content=\"660\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"hegyizs\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/sulycsokkenesert-tekerni-5-ok-amiert-jo-otlet\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/sulycsokkenesert-tekerni-5-ok-amiert-jo-otlet\/\",\"name\":\"S\u00falycs\u00f6kken\u00e9s\u00e9rt tekerni - 5 ok, ami\u00e9rt j\u00f3 \u00f6tlet\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/sulycsokkenesert-tekerni-5-ok-amiert-jo-otlet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/sulycsokkenesert-tekerni-5-ok-amiert-jo-otlet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/02\/Cyclist-in-a-sunset-outdoor-profimedia-0753915107-CVR.webp\",\"datePublished\":\"2023-02-24T06:00:12+00:00\",\"dateModified\":\"2023-02-27T13:32:47+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\"},\"description\":\"Aki szeretne leadni n\u00e9h\u00e1ny kil\u00f3t, annak akt\u00edvnak kell lennie, ez biztos. 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