{"id":2085,"date":"2018-11-10T10:09:21","date_gmt":"2018-11-10T10:09:21","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=2085"},"modified":"2018-11-05T13:19:14","modified_gmt":"2018-11-05T13:19:14","slug":"sportolj-hogy-jol-aludhass","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/sportolj-hogy-jol-aludhass\/","title":{"rendered":"Sportolj, hogy j\u00f3l aludhass!"},"content":{"rendered":"

A rendszeres testmozg\u00e1s sz\u00e1mos eg\u00e9szs\u00e9g\u00fcgyi el\u0151nnyel b\u00edr, de gondolkozt\u00e1l m\u00e1r azon, hogy a d\u00e9lut\u00e1ni bicikliz\u00e9snek vajon milyen hat\u00e1sa lehet az esti alv\u00e1sodra? Sz\u00e1mos kutat\u00e1sban olvashatunk arr\u00f3l, hogy ak\u00e1r visszafogott j\u00f3g\u00e1r\u00f3l vagy intenz\u00edv kardi\u00f3 edz\u00e9sr\u0151l besz\u00e9l\u00fcnk, a rendszeres testmozg\u00e1s az alv\u00e1sra \u00e9s annak min\u0151s\u00e9g\u00e9re is kihat\u00e1ssal van.<\/strong><\/p>\n

Noha az alv\u00e1s az egyik legalapvet\u0151bb l\u00e9tsz\u00fcks\u00e9glet, sokan v\u00e1llalj\u00e1k a kock\u00e1zatot, hogy m\u00e1s jav\u00e1ra pont a pihen\u00e9s idej\u00e9b\u0151l csippentenek kisebb-nagyobb intervallumokat. Egy\u00e9nt\u0151l f\u00fcggetlen\u00fcl, aki huzamos ideig, rendszerszer\u0171en alszik 7 \u00f3r\u00e1n\u00e1l kevesebbet, magas v\u00e9rnyom\u00e1s, cukorbetegs\u00e9g, sz\u00edvbetegs\u00e9g \u00e9s ment\u00e1lis szorong\u00e1s kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1nak teszi ki mag\u00e1t.<\/p>\n

\"\"<\/a><\/p>\n

De a munkahelyi stressz, a felel\u0151ss\u00e9g \u00e9s a teljes\u00edtm\u00e9nyk\u00e9nyszer negat\u00edv hat\u00e1sa mindenkin nyomot hagy. Vajon mikor volt utolj\u00e1ra, hogy ak\u00e1r t\u00f6bb, egym\u00e1st k\u00f6vet\u0151 napon \u00e9s legal\u00e1bb 7 \u00f3r\u00e1t aludhatt\u00e1l? Ne agg\u00f3dj, nem vagy egyed\u00fcl ezzel a helyzettel, a leg\u00fajabb kutat\u00e1sok<\/a> szerencs\u00e9re \u00f6sszef\u00fcgg\u00e9st mutattak ki a rendszeres sportol\u00e1s \u00e9s a min\u0151s\u00e9gi alv\u00e1s k\u00f6z\u00f6tt.<\/p>\n

Az \u00e1tfog\u00f3 kutat\u00e1s<\/a> 2017-ben azt mutatta ki, hogy a testmozg\u00e1s mennyis\u00e9g\u00e9nek \u00e9s\/vagy intenzit\u00e1s\u00e1nak emel\u00e9se hat\u00e9kony eszk\u00f6z azoknak, akik nem alszanak eleget, vagy \u00e9ppen nem alszanak el\u00e9g j\u00f3l. B\u00e1r az alv\u00e1s pontos mechanizmus\u00e1nak megfejt\u00e9se m\u00e9g v\u00e1rat mag\u00e1ra, az bizonyos, hogy az aerob vagy terhel\u00e9ses mozg\u00e1s pozit\u00edv hat\u00e1ssal van az egy\u00e9n alv\u00e1si szok\u00e1saira.<\/p>\n

Els\u0151re tal\u00e1n \u00fagy t\u0171nhet, hogy a sportol\u00e1s \u00e9s az alv\u00e1s (pihen\u00e9s) ellent\u00e9tes hat\u00e1s\u00fa tev\u00e9kenys\u00e9gek: a sportol\u00e1ssal kimaxolhatod \u00f6nmagad, m\u00edg az alv\u00e1ssal teljesen zenbe ker\u00fclsz, eg\u00e9szen addig a f\u00e1jdalmas pontig, am\u00edg megsz\u00f3lal az \u00e9breszt\u0151\u00f3r\u00e1d. A kutat\u00e1s r\u00e1mutatott, hogy b\u00e1r a sportol\u00e1s val\u00f3ban energetiz\u00e1l, fontos alkot\u00f3r\u00e9sze azonban annak a folyamatnak is, aminek k\u00f6sz\u00f6nhet\u0151en \u00e9jszaka pihentet\u0151en alhatsz. B\u00e1r a sportol\u00e1s olyan t\u00fcneteket produk\u00e1l \u2013 magasabb pulzus \u00e9s testh\u0151m\u00e9rs\u00e9klet, \u00e9bers\u00e9g \u2013 ami szembe megy az alv\u00e1si f\u00e1zishoz sz\u00fcks\u00e9ges testi- \u00e9s lelki\u00e1llapottal, a rendszeres sportol\u00e1s cs\u00f6kkenti a szorong\u00e1st, ami miatt viszont k\u00f6nnyebben aludhatsz el \u00e9s pihentet\u0151bb alv\u00e1sban lehet r\u00e9szed.<\/p>\n

\"\"<\/a><\/p>\n

Term\u00e9szetesen vannak szab\u00e1lyok, amiket be kell tartanod, ha sportol\u00e1ssal szeretn\u00e9l tenni a nyugalmas \u00e9jszak\u00e1id\u00e9rt. A legjobb id\u0151szak, ha kora este m\u00e9g kim\u00e9sz tekerni, azonban fontos kiemelni, hogy a szak\u00e9rt\u0151k azt javasolj\u00e1k, hogy lefekv\u00e9s el\u0151tt 3 \u00f3r\u00e1val lehet\u0151leg m\u00e1r ne kezdj intenz\u00edv sportol\u00e1sba. Ez olyannyira megemelheti a testh\u0151det, ami megnehez\u00edti az elalv\u00e1st. Ezzel szemben, egy j\u00f3l id\u0151z\u00edtett edz\u00e9st k\u00f6vet\u0151en a tested leh\u0171l\u00e9se egyfajta jelz\u00e9s is lesz a szervezetednek, hogy \u201eideje nyugov\u00f3ra t\u00e9rni\u201d. Mivel ezt \u00e9rzed h\u00e9tk\u00f6znapi helyzetben is (ez\u00e9rt f\u00e1zunk, ha m\u00e1r f\u00e1radtak vagyunk), a k\u00e9t hat\u00e1s feler\u0151s\u00edti egym\u00e1st, \u00edgy k\u00f6nnyebben fogsz \u00e1lomba szender\u00fclni. V\u00e1laszd teh\u00e1t kett\u00e9: a magas intenzit\u00e1s\u00fa edz\u00e9seket, amik az \u00e9gbe l\u00f6vik a pulzusod, hagyd reggelre. Kitart\u00f3 munk\u00e1val a egy\u00e9bk\u00e9nt is jobban kipihenve \u00e9bred majd fel, \u00edgy nem lesz gy\u00f6trelmes a reggeli kel\u00e9s, viszont a korai\/reggeli HIIT jelleg\u0171 edz\u00e9s fel\u00e9r egy nagy adag k\u00e1v\u00e9val – vagy kett\u0151vel. Ha teheted, d\u00e9lut\u00e1n \u00e1tmozgat\u00f3 edz\u00e9st tarts, az se baj, ha intenz\u00edv, de fokozottan \u00fcgyelj arra, hogy a tervezett lefekv\u00e9s el\u0151tt id\u0151ben v\u00e9gezz! Ami a rossz h\u00edr, hogy nem 1 nap \u00e9s nem is 1 h\u00e9t alatt alakul ki a v\u00e1ltoz\u00e1s, \u00e9rdemes \u00e9letvitelszer\u0171en \u00e1t\u00e1llni az edz\u00e9sek ilyen feloszt\u00e1s\u00e1ra, de ha siker\u00fcl, minden reggel teljes er\u0151bedob\u00e1ssal, kisimulva \u00e1llhatsz neki a kih\u00edv\u00e1soknak!<\/p>\n","protected":false},"excerpt":{"rendered":"

A rendszeres testmozg\u00e1s sz\u00e1mos eg\u00e9szs\u00e9g\u00fcgyi el\u0151nnyel b\u00edr, de gondolkozt\u00e1l m\u00e1r azon, hogy a d\u00e9lut\u00e1ni bicikliz\u00e9snek vajon milyen hat\u00e1sa lehet az […]<\/p>\n","protected":false},"author":71,"featured_media":2086,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[248,18,45,22,250,249,251],"global-categories":[],"class_list":["post-2085","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod","tag-alvas","tag-biciklizes","tag-edzes","tag-kerekparozas","tag-mozgas","tag-sport","tag-testmozgas"],"yoast_head":"\nSportolj, hogy j\u00f3l aludhass! - \u0160koda We Love Cycling - Magyarorsz\u00e1g<\/title>\n<meta name=\"description\" content=\"Ak\u00e1r visszafogott j\u00f3g\u00e1r\u00f3l vagy intenz\u00edv kardi\u00f3 edz\u00e9sr\u0151l besz\u00e9l\u00fcnk, a rendszeres testmozg\u00e1s az alv\u00e1sra \u00e9s annak min\u0151s\u00e9g\u00e9re is kihat\u00e1ssal van.\" \/>\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\/sportolj-hogy-jol-aludhass\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sportolj, hogy j\u00f3l aludhass!\" \/>\n<meta property=\"og:description\" content=\"Ak\u00e1r visszafogott j\u00f3g\u00e1r\u00f3l vagy intenz\u00edv kardi\u00f3 edz\u00e9sr\u0151l besz\u00e9l\u00fcnk, a rendszeres testmozg\u00e1s az alv\u00e1sra \u00e9s annak min\u0151s\u00e9g\u00e9re is kihat\u00e1ssal van.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/sportolj-hogy-jol-aludhass\/\" \/>\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=\"2018-11-10T10:09:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2018\/11\/WLC_sportolj_hogy_jol_aludhass_03.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\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=\"hegyizs\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\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\/sportolj-hogy-jol-aludhass\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/sportolj-hogy-jol-aludhass\/\",\"name\":\"Sportolj, hogy j\u00f3l aludhass! 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