{"id":7884,"date":"2020-06-16T08:00:14","date_gmt":"2020-06-16T07:00:14","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=7884"},"modified":"2020-06-16T10:20:22","modified_gmt":"2020-06-16T09:20:22","slug":"hogyan-kerulheto-el-a-leepules-mi-az-a-leepules","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/hogyan-kerulheto-el-a-leepules-mi-az-a-leepules\/","title":{"rendered":"Hogyan ker\u00fclhet\u0151 el a le\u00e9p\u00fcl\u00e9s? \u2013 Mi az a le\u00e9p\u00fcl\u00e9s?"},"content":{"rendered":"

Lehet, hogy m\u00e9g soha nem hallott\u00e1l r\u00f3la, de szinte biztos, hogy m\u00e1r tapasztaltad. Az edz\u00e9s ellent\u00e9te. Valah\u00e1nyszor le\u00e1llsz a szabads\u00e1god alatti teker\u00e9ssel, t\u00e9lv\u00edz vagy j\u00e1rv\u00e1ny idej\u00e9n, a tested vesz\u00edt az \u00e1ll\u00f3k\u00e9pess\u00e9g\u00e9b\u0151l, izomt\u00f6meg\u00e9b\u0151l, sebess\u00e9g\u00e9b\u0151l \u00e9s erej\u00e9b\u0151l. Megfelel\u0151 hozz\u00e1\u00e1ll\u00e1s eset\u00e9n minim\u00e1lis er\u0151fesz\u00edt\u00e9ssel fenntarthatod a kondidat \u2013 erre tan\u00edt meg ez a sorozat.<\/strong><\/p>\n

<\/h2>\n

A le\u00e9p\u00fcl\u00e9s gyorsan megt\u00f6rt\u00e9nik<\/strong><\/h2>\n

Az emberi test semmi olyat nem szeret fenntartani, amire nincs sz\u00fcks\u00e9ge. Ez\u00e9rt ahogy le\u00e1llsz az edz\u00e9ssel, a tested elkezdi le\u00e9p\u00edteni az \u00e1ltalad el\u00e9rt kondit. Egy r\u00f6vid, egy-k\u00e9t hetes edz\u00e9s n\u00e9lk\u00fcli id\u0151szak nem okoz nagy gondot. S\u0151t, m\u00e9g \u00e1ld\u00e1sos is lehet, ha j\u00f3l csin\u00e1lod. De k\u00e9t h\u00e9t inaktivit\u00e1s ut\u00e1n nagyon gyorsan el fogod vesz\u00edteni a kond\u00edci\u00f3dat.<\/p>\n

\"\"<\/a>
Ahogy le\u00e1llsz az edz\u00e9ssel, a tested elkezdi le\u00e9p\u00edteni az \u00e1ltalad el\u00e9rt kondit. \u00a9 Profimedia, Caia Image<\/em><\/figcaption><\/figure>\n

Az els\u0151 h\u00e9ten elkezd\u0151dik<\/strong><\/h2>\n

Az edz\u00e9s abbahagy\u00e1sakor els\u0151k\u00e9nt a v\u00e9rplazma mennyis\u00e9ge indul fogy\u00e1snak. Ez cs\u00f6kkenti a perct\u00e9rfogatot, \u00e9s kev\u00e9sb\u00e9 tudod a h\u0151m\u00e9rs\u00e9kleted izzad\u00e1ssal szab\u00e1lyozni. Az izmaid glikog\u00e9nk\u00e9szletei ugyancsak apad\u00e1snak indulnak. Noha ezek a reakci\u00f3k hamar begyorsulnak, m\u00e1r az els\u0151 h\u00e9ten, j\u00f3 h\u00edr, hogy ugyanilyen temp\u00f3ban vissza\u00e1ll minden, amikor \u00fajra elkezdesz edzeni.<\/p>\n

A dolgok a 2. h\u00e9tt\u0151l felgyorsulnak<\/strong><\/h2>\n

Akkor kezdhetsz igaz\u00e1n agg\u00f3dni, ha egyhuzamban t\u00f6bb mint k\u00e9t h\u00e9tig nem edzett\u00e9l. Ekkor kezdesz el olyan dolgokat elvesz\u00edteni, amiket nem lehet gyorsan p\u00f3tolni az edz\u00e9s \u00fajrakezd\u00e9s\u00e9vel. A maxim\u00e1lis oxig\u00e9nfelv\u00e9teli szinted 4-14%-kal cs\u00f6kkenhet az els\u0151 h\u00f3napban, ugyanolyan intenzit\u00e1s\u00fa mozg\u00e1sn\u00e1l sokkal magasabb lesz a pulzusod, \u00e9s a szervezeted kevesebb oxig\u00e9nt tud kivonni a v\u00e9rb\u0151l.<\/p>\n

\"\"<\/a>
Akkor kezdhetsz igaz\u00e1n agg\u00f3dni, ha egyhuzamban t\u00f6bb mint k\u00e9t h\u00e9tig nem edzett\u00e9l.<\/em><\/figcaption><\/figure>\n

Egy h\u00f3nap ut\u00e1n tov\u00e1bb romlik a helyzet<\/strong><\/h2>\n

Ha eltelik egy h\u00f3nap edz\u00e9s n\u00e9lk\u00fcl, a v\u00e9rsejtt\u00f6meged cs\u00f6kkenni kezd, az els\u0151 h\u00f3napban ak\u00e1r 3%-kal. Ez tov\u00e1bb gyeng\u00edti az oxig\u00e9nsz\u00e1ll\u00edt\u00e1si kapacit\u00e1sod. A szervezetednek eg\u00e9sz egyszer\u0171en nincs sz\u00fcks\u00e9ge olyan nagy oxig\u00e9nell\u00e1t\u00e1sra, ez\u00e9rt kevesebb v\u00f6r\u00f6sv\u00e9rsejt is el tudja l\u00e1tni ezt a feladatot. Elkezded elvesz\u00edteni az \u00e1ll\u00f3k\u00e9pess\u00e9gi sportok \u0171z\u0151inek egyik leg\u00e9rt\u00e9kesebb alkalmazkod\u00e1si eredm\u00e9ny\u00e9t: a sejtek energiatermel\u00e9s\u00e9\u00e9rt felel\u0151s er\u0151m\u0171vekk\u00e9nt m\u0171k\u00f6d\u0151 mitokondriumok m\u00e9ret\u00e9nek \u00e9s sz\u00e1m\u00e1nak n\u00f6veked\u00e9s\u00e9t.<\/p>\n

Vil\u00e1gosan l\u00e1that\u00f3, hogy 1-2 h\u00e9t sz\u00fcnet m\u00e9g nem a vil\u00e1gv\u00e9ge, ha ut\u00e1na \u00fajra elkezdesz edzeni \u2013 gyorsan vissza fogod nyerni, amit elvesztett\u00e9l. A hosszabb kihagy\u00e1ssal kezd\u0151dik el az igazi le\u00e9p\u00fcl\u00e9s. Ez a sorozat olyan strat\u00e9gi\u00e1kat tekint \u00e1t, amelyek seg\u00edts\u00e9g\u00e9vel hosszabb sz\u00fcnet eset\u00e9n minim\u00e1lis er\u0151fesz\u00edt\u00e9ssel fenntarthatod a kondidat, \u00e9s bemutatja, hogyan \u00e9rdemes \u00fajrakezdeni az edz\u00e9st, ha hosszabb ideig k\u00e9nytelen vagy kihagyni a kondiz\u00e1st.<\/p>\n

K\u00f6vetkez\u0151 cikk\u00fcnk a Hogyan ker\u00fclhet\u0151 el a le\u00e9p\u00fcl\u00e9s? sorozatban<\/p>\n","protected":false},"excerpt":{"rendered":"

Lehet, hogy m\u00e9g soha nem hallott\u00e1l r\u00f3la, de szinte biztos, hogy m\u00e1r tapasztaltad. Az edz\u00e9s ellent\u00e9te. Valah\u00e1nyszor le\u00e1llsz a szabads\u00e1god […]<\/p>\n","protected":false},"author":71,"featured_media":7887,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-7884","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nHogyan ker\u00fclhet\u0151 el a le\u00e9p\u00fcl\u00e9s? \u2013 Mi az a le\u00e9p\u00fcl\u00e9s? - \u0160koda We Love Cycling - Magyarorsz\u00e1g<\/title>\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\/hogyan-kerulheto-el-a-leepules-mi-az-a-leepules\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hogyan ker\u00fclhet\u0151 el a le\u00e9p\u00fcl\u00e9s? \u2013 Mi az a le\u00e9p\u00fcl\u00e9s?\" \/>\n<meta property=\"og:description\" content=\"Lehet, hogy m\u00e9g soha nem hallott\u00e1l r\u00f3la, de szinte biztos, hogy m\u00e1r tapasztaltad. Az edz\u00e9s ellent\u00e9te. 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