{"id":522,"date":"2022-08-19T12:53:55","date_gmt":"2022-08-19T12:53:55","guid":{"rendered":"https:\/\/sportano.ro\/blog\/efectele-alergarii-cum-si-cat-de-mult-sa-alergi-pentru-a-ti-schimba-fizicul-beneficiile-alergarii-si-rezultatele-inainte-si-dupa\/"},"modified":"2025-07-10T08:31:58","modified_gmt":"2025-07-10T08:31:58","slug":"efectele-alergarii-cum-si-cat-de-mult-sa-alergi-pentru-a-ti-schimba-fizicul-beneficiile-alergarii-si-rezultatele-inainte-si-dupa","status":"publish","type":"post","link":"https:\/\/sportano.ro\/blog\/efectele-alergarii-cum-si-cat-de-mult-sa-alergi-pentru-a-ti-schimba-fizicul-beneficiile-alergarii-si-rezultatele-inainte-si-dupa\/","title":{"rendered":"Efectele alerg\u0103rii: cum \u0219i c\u00e2t de mult s\u0103 alergi pentru a-\u021bi schimba fizicul? Beneficiile alerg\u0103rii \u0219i rezultatele \u00eenainte \u0219i dup\u0103"},"content":{"rendered":"\n<p><strong>Alergarea produce rezultate relativ repede. Antrenamentul sistematic \u00eempreun\u0103 cu o diet\u0103 echilibrat\u0103 v\u0103 va permite s\u0103 observa\u021bi o schimbare \u00een propor\u021biile siluetei, s\u0103 pierde\u021bi \u00een greutate \u0219i s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi starea general\u0103 de s\u0103n\u0103tate dup\u0103 doar o lun\u0103. Cum \u0219i c\u00e2t de mult s\u0103 te antrenezi pentru a vedea efectele alerg\u0103rii<\/strong>?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Alergarea regulat\u0103: efecte \u0219i beneficii pentru s\u0103n\u0103tate<\/h2>\n\n\n\n<p>Lipsa unor cerin\u021be specifice de condi\u021bie fizic\u0103 pentru a \u00eencepe o aventur\u0103 de alergare face ca acest sport s\u0103 fie practic accesibil tuturor. Un grup considerabil alearg\u0103 pentru a se men\u021bine <strong>\u00een form\u0103, \u00een <\/strong>timp ce pentru al\u021bii este o oportunitate de a se <strong>relaxa \u0219i de a-\u0219i \u00eembun\u0103t\u0103\u021bi starea de spirit<\/strong>. Cu toate acestea, cele mai frecvente motive care \u00eei determin\u0103 pe oameni s\u0103 \u00ee\u0219i \u00eencal\u021be pantofii de alergare \u0219i s\u0103 fac\u0103 <strong>un antrenament cardio \u00een aer liber sau pe o band\u0103 de alergare sunt pierderea \u00een greutate \u0219i dorin\u021ba de a ob\u021bine o siluet\u0103 sub\u021bire. <\/strong>Care sunt efectele specifice \u0219i beneficiile pentru s\u0103n\u0103tate ale alerg\u0103rii regulate?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u00cembun\u0103t\u0103\u021birea performan\u021bei \u0219i a rezisten\u021bei<\/h3>\n\n\n\n<p><strong>Alergarea este o form\u0103 de antrenament aerobic, cunoscut \u0219i sub numele de antrenament aerobic, cardio sau de rezisten\u021b\u0103, <\/strong>care contribuie \u00een mare m\u0103sur\u0103 la cre\u0219terea capacit\u0103\u021bii cardiace. Ritmul cardiac accelerat \u0219i num\u0103rul crescut de respira\u021bii pe minut stimuleaz\u0103 circula\u021bia \u0219i activitatea inimii, astfel \u00eenc\u00e2t mai mult oxigen ajunge la celule \u0219i \u021besuturi, iar inima devine mai puternic\u0103. De asemenea, <strong>alergarea sistematic\u0103 <\/strong>scade ritmul cardiac \u00een repaus \u0219i nivelul a\u0219a-numitului colesterol r\u0103u (LDL), ceea ce reduce riscul de boli cardiovasculare, cum ar fi insuficien\u021ba cardiac\u0103, infarctul, accidentul vascular cerebral sau ateroscleroza.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Arderea gr\u0103similor<\/h3>\n\n\n\n<p>Un antrenament cardio sub form\u0103 de alergare ar trebui s\u0103 dureze <strong>cel pu\u021bin 30 de minute <\/strong>\u0219i s\u0103 se desf\u0103\u0219oare \u00eentre <strong>60-70% din ritmul cardiac maxim (HRmax se calculeaz\u0103 sc\u0103z\u00e2nd 220 de ani). <\/strong>\u00cen acest moment, va fi activat\u0103 arderea gr\u0103similor \u0219i ve\u021bi evita pierderea \u021besutului muscular.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/08\/tL1MHxQc-367iD7yTOoDAWXkmLzThU7FFnH2CWcw3tZJcqnLxGCTcqAsCuCsfqvbyEQmU9CDZaGWbWVk2Cd2SASlorhMN1vXX5eIsaYkrF6j8BeCkdmcFEV776vJtn_WQtfWB4zZVdilsW0_53S1PLD3A3B8OF4VAZw44WDFNg-phbiDK.tmp_.png\" alt=\"Cuplu alerg\u00e2nd pe o alee asfaltat\u0103 la apusul soarelui\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Reducerea stresului<\/h3>\n\n\n\n<p>Alergarea produce <strong>endorfine (cunoscute ca <\/strong><strong>antidepresive naturale)<\/strong><strong>, dopamin\u0103 \u0219i serotonin\u0103, a\u0219a-numi\u021bii &#8222;hormoni ai fericirii&#8221;, <\/strong>care ajut\u0103 la \u00eembun\u0103t\u0103\u021birea st\u0103rii de spirit \u0219i la combaterea depresiei. \u00cen timpul exerci\u021biilor fizice, v\u0103 pute\u021bi deta\u0219a de problemele cotidiene, v\u0103 pute\u021bi elibera de tensiune \u0219i de emo\u021biile negative \u0219i v\u0103 pute\u021bi calma. \u00cen plus, atunci c\u00e2nd exerci\u021biile fizice sunt \u00eenso\u021bite de muzica preferat\u0103, aceasta v\u0103 va oferi un ritm \u0219i v\u0103 va distrage aten\u021bia de la g\u00e2ndurile negative. De asemenea, alergarea regulat\u0103 v\u0103 ajut\u0103 s\u0103 face\u021bi fa\u021b\u0103 mai bine anxiet\u0103\u021bii \u0219i situa\u021biilor stresante \u00een viitor.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Oase mai puternice \u0219i prevenirea osteoporozei<\/h3>\n\n\n\n<p>Studiile au ar\u0103tat c\u0103 sportivii de competi\u021bie au cu <strong>20-30% mai mult\u0103 mas\u0103 osoas\u0103 <\/strong>dec\u00e2t persoanele care nu se antreneaz\u0103. Acest lucru se datoreaz\u0103 faptului c\u0103 solicit\u0103rile la care sunt supuse oasele \u00een timpul exerci\u021biilor fizice contribuie la remodelarea osoas\u0103, promov\u00e2nd astfel produc\u021bia de \u021besut osos nou \u0219i influen\u021b\u00e2nd o mineralizare mai mare.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u00cembun\u0103t\u0103\u021birea concentr\u0103rii \u0219i a memoriei<\/h3>\n\n\n\n<p><strong>Activitatea fizic\u0103 regulat\u0103 are un efect pozitiv asupra creierului<\/strong>, construind noi conexiuni neuronale, facilit\u00e2nd astfel re\u021binerea informa\u021biilor \u0219i a faptelor, precum \u0219i amintirea evenimentelor etc. Prin oxigenarea creierului, \u00eei \u00eembun\u0103t\u0103\u021bi\u021bi activitatea, ceea ce favorizeaz\u0103 o absorb\u021bie mai rapid\u0103 \u0219i mai eficient\u0103 a noilor cuno\u0219tin\u021be. Atunci c\u00e2nd alergi, la\u0219i deoparte problemele cotidiene \u0219i te concentrezi asupra unor sarcini specifice &#8211; mi\u0219c\u0103ri adecvate, observarea \u00eemprejurimilor, controlul ritmului etc., \u00eembun\u0103t\u0103\u021bind astfel capacitatea de concentrare.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Dup\u0103 c\u00e2t timp vede\u021bi efectele alerg\u0103rii?<\/h2>\n\n\n\n<p><strong>Dou\u0103 s\u0103pt\u0103m\u00e2ni de antrenament sistematic de 3-4 ori pe s\u0103pt\u0103m\u00e2n\u0103 (30-45 de minute) <\/strong>sunt suficiente pentru a observa primele efecte ale alerg\u0103rii. Beneficiile vor fi mai mult legate de o \u00eembun\u0103t\u0103\u021bire general\u0103 a condi\u021biei fizice \u0219i a rezisten\u021bei dec\u00e2t de schimb\u0103ri semnificative \u00een fizicul dumneavoastr\u0103. Ce \u00eenseamn\u0103 acest lucru \u00een practic\u0103? Parcurgerea a tot mai mul\u021bi metri devine mai u\u0219oar\u0103, lipsa de respira\u021bie apare mai t\u00e2rziu, nu mai ai <strong>a\u0219a-numitele DOMS<\/strong>, sau dureri musculare \u00eent\u00e2rziate (cunoscute \u00een mod obi\u0219nuit sub numele de durere) dup\u0103 fiecare antrenament \u0219i ai mai mult\u0103 energie dec\u00e2t \u00eenainte, c\u00e2nd duceai un stil de via\u021b\u0103 sedentar.<\/p>\n\n\n\n<p><strong>Schimb\u0103rile <\/strong>pozitive <strong>ale siluetei tale vor ap\u0103rea dup\u0103 prima lun\u0103 de alergare<\/strong>, cu condi\u021bia s\u0103 <strong>combini exerci\u021biile fizice cu un deficit energetic <\/strong>(m\u0103n\u00e2nci mai pu\u021bine calorii dec\u00e2t arzi \u00eentr-o zi) \u0219i <strong>o diet\u0103 echilibrat\u0103<\/strong>. Tot ce trebuie s\u0103 face\u021bi este s\u0103 sc\u0103de\u021bi <strong>200-500 kcal <\/strong>din necesarul caloric zilnic total (CPM) (persoanele care sunt semnificativ supraponderale sau obeze ar trebui s\u0103 se asigure c\u0103 au un deficit caloric mai mare). CPM se calculeaz\u0103 cu ajutorul formulei:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-text-align-center\"><strong>CPM = BMR x <\/strong>PAL<\/p>\n<\/blockquote>\n\n\n\n<p><strong>BMR (Basic Metabolic Rate) <\/strong>reprezint\u0103 necesarul caloric de baz\u0103 al organismului, necesar pentru men\u021binerea func\u021biilor vitale de baz\u0103. Acesta poate fi calculat cu ajutorul formulei:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-text-align-center\"><strong>BMR pentru b\u0103rba\u021bi = <\/strong><strong>66 + (13,7 x L) + (5 x H) &#8211; (6,8 x A<\/strong>)<\/p>\n<\/blockquote>\n\n\n\n<p>W (greutate) &#8211; greutatea \u00een kg<\/p>\n\n\n\n<p>H (high)- \u00een\u0103l\u021bimea \u00een cm<\/p>\n\n\n\n<p>A (v\u00e2rst\u0103)- v\u00e2rst\u0103<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-text-align-center\"><strong>BMR pentru femei = <\/strong><strong>655 + (9,6 x L) + (1,7 x H) &#8211; (4,7 x A<\/strong>)<\/p>\n<\/blockquote>\n\n\n\n<p>Pe de alt\u0103 parte, <strong>PAL (Physical Activity Level) <\/strong>este un factor de activitate fizic\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1.2 &#8211; nici o activitate fizic\u0103, persoan\u0103 culcat\u0103 din cauza bolii<\/li>\n\n\n\n<li>1.4 &#8211; stil de via\u021b\u0103 sedentar, activitate fizic\u0103 redus\u0103, exerci\u021bii fizice ocazionale<\/li>\n\n\n\n<li>1,7 &#8211; activitate fizic\u0103 moderat\u0103 (de exemplu, mai multe sesiuni de antrenament pe s\u0103pt\u0103m\u00e2n\u0103)<\/li>\n\n\n\n<li>2,0 activitate fizic\u0103 ridicat\u0103 (antrenament 2 h\/zi) sau munc\u0103 fizic\u0103 intens\u0103<\/li>\n\n\n\n<li>2.4 activitate fizic\u0103 foarte mare (sport profesionist)<\/li>\n<\/ul>\n\n\n\n<p>De exemplu, dac\u0103 sunte\u021bi o femeie moderat activ\u0103 \u00een v\u00e2rst\u0103 de 25 de ani, cu o greutate de 70 kg \u0219i o \u00een\u0103l\u021bime de 175 cm, atunci:<\/p>\n\n\n\n<p class=\"has-text-align-center\">BMR = 655 + (9,6 x 70) + (1,7 x 175) &#8211; (4,7 x 25) = 1507 kcal<\/p>\n\n\n\n<p class=\"has-text-align-center\">CMR = 1507 x 1,7 = 2562 kcal<\/p>\n\n\n\n<p>Pentru a pierde \u00een greutate, sc\u0103de\u021bi \u00eentre 200-500 kcal din CMR. Acest lucru \u00eenseamn\u0103 c\u0103 aportul zilnic de calorii ar trebui s\u0103 fie cuprins \u00eentre 2062 \u0219i 2362 kcal pentru a pierde aproximativ 0,5 kg \u00eentr-o s\u0103pt\u0103m\u00e2n\u0103.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Alergarea \u0219i pierderea \u00een greutate: c\u00e2t de mult ar trebui s\u0103 alerg pentru a-mi schimba figura?<\/h2>\n\n\n\n<p>\u00cen timpul <strong>unei ore de alergare, pierzi \u00eentre 400 \u0219i chiar 1.000 kcal <\/strong>&#8211; \u00een func\u021bie de v\u00e2rst\u0103, greutate, \u00een\u0103l\u021bime, sex, intensitatea exerci\u021biilor \u0219i dispozi\u021bia din ziua respectiv\u0103. \u00centre timp, pentru a <strong>pierde 1 kg de gr\u0103sime, trebuie s\u0103 arzi aproximativ 7.000 kcal.<\/strong> De exemplu, un b\u0103rbat de 75 kg ar trebui s\u0103 alerge la 5 km\/h continuu timp de 8 ore pentru a atinge acest nivel de ardere a caloriilor. Cu toate acestea, acest lucru nu se traduce \u00een realitate \u00een propor\u021bie de 1:1, deoarece exist\u0103 o serie de procese \u00een corpul nostru care, de exemplu, contracareaz\u0103 pericolele unui deficit caloric prea mare.<\/p>\n\n\n\n<p>La \u00eenceputul aventurii tale de alergare, este o idee bun\u0103 s\u0103 faci un <strong>antrenament de 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103, cu o durat\u0103 de p\u00e2n\u0103 la 30 de minute, care s\u0103 <\/strong>combine \u00eentinderile de alergare (trotting) cu mersul rapid. \u00cen timp, pute\u021bi cre\u0219te timpul de exerci\u021bii, pute\u021bi ad\u0103uga un alt antrenament sau pute\u021bi cre\u0219te ritmul (de exemplu, \u00een loc s\u0103 parcurge\u021bi 1 km \u00een 6 minute \u0219i 30 de secunde, ve\u021bi parcurge aceea\u0219i distan\u021b\u0103 \u00een 6 minute).<\/p>\n\n\n\n<p>Dac\u0103 sunte\u021bi un antrenor avansat, merit\u0103 s\u0103 ad\u0103uga\u021bi <strong>intervale <\/strong>la planul dumneavoastr\u0103 de antrenament, adic\u0103 s\u0103 alterna\u021bi \u00eentre o frecven\u021b\u0103 cardiac\u0103 foarte ridicat\u0103 <strong>(85-92% HRmax) <\/strong>\u0219i odihn\u0103, ceea ce va cre\u0219te rata metabolic\u0103 (metabolismul poate r\u0103m\u00e2ne ridicat p\u00e2n\u0103 la 24 de ore dup\u0103 exerci\u021biu) \u0219i va <strong>arde gr\u0103simile mai repede dec\u00e2t \u00een cazul antrenamentului aerobic clasic.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/08\/ISdlO-5WeWK7416i1mSX1S1-_TjgCS7IxIlx6P_IkhSaKwmuwviHVwFDq65o_nKDM-ypGJqfZ3_kvusPWu7ui3CrNGFUVXYyGDb7iwqHjMyz3pSBDLTd8MLzOwHEPbwkooZsmB-yb0crcqPdQKcTk30z3ACNRKMpNmEqsHXodA-z4ka7N.tmp_.png\" alt=\"Femeie cu c\u0103\u0219ti sportive alerg\u00e2nd pe o alee asfaltat\u0103 \u00een ploaie\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Recuperarea <\/strong>este, de asemenea, extrem de important\u0103 pentru pierderea \u00een greutate, a\u0219a c\u0103 elabora\u021bi un plan de antrenament care s\u0103 includ\u0103 timp pentru odihn\u0103, inclusiv un somn adecvat. A alerga prea mult poate fi contraproductiv. Un organism supra-antrenat va fi predispus la accident\u0103ri \u0219i supra-antrenare, ceea ce va duce la o pauz\u0103 \u00een exerci\u021bii \u0219i, astfel, nu va produce rezultatele dorite \u00een timpul a\u0219teptat.<\/p>\n\n\n\n<p>De asemenea, nu uita\u021bi s\u0103 consuma\u021bi suficiente lichide pentru a evita deshidratarea rezultat\u0103 din excre\u021bia excesiv\u0103 de ap\u0103 \u00een timpul exerci\u021biilor fizice. Pentru mai multe informa\u021bii, consulta\u021bi articolul despre<u> <\/u><a href=\"https:\/\/sportano.ro\/blog\/hidratarea-corecta-a-corpului-ce-da-si-cum-sa-o-imbunatatesti-norme-si-reguli-de-hidratare-a-corpului-la-adulti-si-sportivi\/\" target=\"_blank\" rel=\"noopener\"><u>hidratarea<\/u><\/a><a href=\"https:\/\/sportano.ro\/blog\/hidratarea-corecta-a-corpului-ce-da-si-cum-sa-o-imbunatatesti-norme-si-reguli-de-hidratare-a-corpului-la-adulti-si-sportivi\/\"><u> corect\u0103<\/u><\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Efectele alerg\u0103rii pe banda de alergare \u0219i a alerg\u0103rii pe traseu: cum difer\u0103 acest antrenament?<\/h2>\n\n\n\n<p><strong>Alergarea pe o band\u0103 de alergare este o <\/strong>alternativ\u0103 excelent\u0103 la exerci\u021biile \u00een aer liber, permi\u021b\u00e2ndu-v\u0103 s\u0103 v\u0103 urma\u021bi planul de antrenament indiferent de condi\u021biile meteorologice. \u00cen plus, v\u0103 solicit\u0103 mai pu\u021bin articula\u021biile \u00een compara\u021bie cu exerci\u021biile pe o suprafa\u021b\u0103 dur\u0103 (banda de alergare are amortizoare), ceea ce o face mai sigur\u0103 pentru persoanele \u00een v\u00e2rst\u0103, pentru cei care se \u00eentorc dup\u0103 o accidentare sau pentru cei care se lupt\u0103 cu excesul de greutate. Banda de alergare este, de asemenea, o modalitate bun\u0103 de a combina antrenamentul cardio \u0219i de for\u021b\u0103, de a v\u0103 antrena pentru alerg\u0103ri \u00een urcare (pute\u021bi modifica \u00eenclinarea benzii de alergare) sau pentru alerg\u0103ri \u00een tempo \u0219i \u00een ritm uniform (programele speciale de antrenament v\u0103 ajut\u0103 s\u0103 stabili\u021bi o vitez\u0103 constant\u0103, ceea ce este bun pentru antrenamentul cardio, unde este important s\u0103 v\u0103 men\u021bine\u021bi ritmul cardiac \u0219i ritmul la nivelul potrivit).<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/08\/hncF2Ykc_X3te8ww3RAry2OUN2saWf5U8MMUv7aAQ0V_F_cEN9anTo5qhym2xlmM-y_MUhysn3YRG6JR5P5_bdeg1HFtsUQzRgIX6UqYAyNA0rxBnnmDudp3_DyfVZDqsJnFnPtt8t8lp43qPplaPzyALJTd2Lh0FP4Q1Wi1Rw-QRmzmI.tmp_.png\" alt=\"Femeie alerg\u00e2nd pe banda de alergare la sala de sport\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>\u0218i cum r\u0103m\u00e2ne cu <strong>efectele alerg\u0103rii pe o band\u0103 de alergare dac\u0103 <\/strong>dori\u021bi s\u0103 pierde\u021bi \u00een greutate? Cu toate acestea, aici merit\u0103 s\u0103 merge\u021bi la un antrenament \u00een aer liber, care, datorit\u0103, printre altele: suprafe\u021belor variate, factorilor meteorologici suplimentari, v\u0103 permite s\u0103 arde\u021bi mai multe calorii. \u00cen plus, <strong>alergarea \u00een aer liber <\/strong>ajut\u0103 la oxigenarea organismului \u0219i este mai pu\u021bin monoton\u0103 dec\u00e2t antrenamentul pe band\u0103, ceea ce face mai u\u0219or s\u0103 te calmezi \u0219i s\u0103 te \u00eendep\u0103rtezi de problemele cotidiene.<\/p>\n\n\n\n<p>\u00cembun\u0103t\u0103\u021bi\u021bi confortul \u0219i eficien\u021ba alerg\u0103rii cu <strong>hainele de antrenament <\/strong>\u0219i <strong>pantofii de alergare <\/strong>potrivi\u021bi pentru suprafa\u021b\u0103 (pentru suprafe\u021bele dure, cum ar fi asfaltul, este nevoie de o amortizare bun\u0103, iar pantofii de trail sunt potrivi\u021bi pentru potecile de p\u0103dure \u0219i de munte), frecven\u021ba de antrenament \u0219i tipul de picior (pronat, supinat sau neutru).<\/p>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 sl\u0103bi\u021bi \u0219i s\u0103 v\u0103 dezvolta\u021bi un fizic atletic, merit\u0103 s\u0103 cump\u0103ra\u021bi <strong>o br\u0103\u021bar\u0103 sau un ceas sportiv<\/strong>. Dispozitivul v\u0103 va ajuta s\u0103 urm\u0103ri\u021bi timpul de antrenament, ritmul cardiac (ve\u021bi putea monitoriza \u00een timp real dac\u0103 alerga\u021bi \u00eentr-un interval de ritm cardiac adecvat pentru arderea gr\u0103similor), caloriile arse, distan\u021ba, ritmul etc.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Alergarea produce rezultate relativ repede. Antrenamentul sistematic \u00eempreun\u0103 cu o diet\u0103 echilibrat\u0103 v\u0103 va permite s\u0103 observa\u021bi o schimbare \u00een propor\u021biile siluetei, s\u0103 pierde\u021bi \u00een greutate \u0219i s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi starea general\u0103 de s\u0103n\u0103tate dup\u0103 doar o lun\u0103. Cum \u0219i c\u00e2t de mult s\u0103 te antrenezi pentru a vedea efectele alerg\u0103rii? Alergarea regulat\u0103: efecte \u0219i [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":528,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[44],"tags":[],"class_list":["post-522","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alergare"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Efectele alerg\u0103rii: cum \u0219i c\u00e2t de mult s\u0103 alergi pentru a-\u021bi schimba fizicul? Beneficiile alerg\u0103rii \u0219i rezultatele \u00eenainte \u0219i dup\u0103 - Blog Sportano.ro<\/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:\/\/sportano.ro\/blog\/efectele-alergarii-cum-si-cat-de-mult-sa-alergi-pentru-a-ti-schimba-fizicul-beneficiile-alergarii-si-rezultatele-inainte-si-dupa\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Efectele alerg\u0103rii: cum \u0219i c\u00e2t de mult s\u0103 alergi pentru a-\u021bi schimba fizicul? Beneficiile alerg\u0103rii \u0219i rezultatele \u00eenainte \u0219i dup\u0103 - Blog Sportano.ro\" \/>\n<meta property=\"og:description\" content=\"Alergarea produce rezultate relativ repede. Antrenamentul sistematic \u00eempreun\u0103 cu o diet\u0103 echilibrat\u0103 v\u0103 va permite s\u0103 observa\u021bi o schimbare \u00een propor\u021biile siluetei, s\u0103 pierde\u021bi \u00een greutate \u0219i s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi starea general\u0103 de s\u0103n\u0103tate dup\u0103 doar o lun\u0103. Cum \u0219i c\u00e2t de mult s\u0103 te antrenezi pentru a vedea efectele alerg\u0103rii? Alergarea regulat\u0103: efecte \u0219i [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.ro\/blog\/efectele-alergarii-cum-si-cat-de-mult-sa-alergi-pentru-a-ti-schimba-fizicul-beneficiile-alergarii-si-rezultatele-inainte-si-dupa\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-08-19T12:53:55+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-10T08:31:58+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/08\/qhpXeXvzuAUKzga8fj8k1ZAnp_-hUK9ZJgQSvyZ3sCzn4x0WQQiTRUAL07Adz22Mi18jO6cS2xBr4yJkj_OItyHIgT9tp38vSDGt6ibmuwt6xyi8KaFsMFBw3AZH3-m39WmM8Mjrn93ADdTwf5WifKjYbUxm-RjpZZiivB7PTQ-uCaSin.tmp_.png\" \/>\n\t<meta property=\"og:image:width\" content=\"816\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sylwia Stwora-Petela\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sylwia Stwora-Petela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minute\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Efectele alerg\u0103rii: cum \u0219i c\u00e2t de mult s\u0103 alergi pentru a-\u021bi schimba fizicul? Beneficiile alerg\u0103rii \u0219i rezultatele \u00eenainte \u0219i dup\u0103 - Blog Sportano.ro","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.ro\/blog\/efectele-alergarii-cum-si-cat-de-mult-sa-alergi-pentru-a-ti-schimba-fizicul-beneficiile-alergarii-si-rezultatele-inainte-si-dupa\/","og_locale":"ro_RO","og_type":"article","og_title":"Efectele alerg\u0103rii: cum \u0219i c\u00e2t de mult s\u0103 alergi pentru a-\u021bi schimba fizicul? Beneficiile alerg\u0103rii \u0219i rezultatele \u00eenainte \u0219i dup\u0103 - Blog Sportano.ro","og_description":"Alergarea produce rezultate relativ repede. Antrenamentul sistematic \u00eempreun\u0103 cu o diet\u0103 echilibrat\u0103 v\u0103 va permite s\u0103 observa\u021bi o schimbare \u00een propor\u021biile siluetei, s\u0103 pierde\u021bi \u00een greutate \u0219i s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi starea general\u0103 de s\u0103n\u0103tate dup\u0103 doar o lun\u0103. Cum \u0219i c\u00e2t de mult s\u0103 te antrenezi pentru a vedea efectele alerg\u0103rii? Alergarea regulat\u0103: efecte \u0219i [&hellip;]","og_url":"https:\/\/sportano.ro\/blog\/efectele-alergarii-cum-si-cat-de-mult-sa-alergi-pentru-a-ti-schimba-fizicul-beneficiile-alergarii-si-rezultatele-inainte-si-dupa\/","article_published_time":"2022-08-19T12:53:55+00:00","article_modified_time":"2025-07-10T08:31:58+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/08\/qhpXeXvzuAUKzga8fj8k1ZAnp_-hUK9ZJgQSvyZ3sCzn4x0WQQiTRUAL07Adz22Mi18jO6cS2xBr4yJkj_OItyHIgT9tp38vSDGt6ibmuwt6xyi8KaFsMFBw3AZH3-m39WmM8Mjrn93ADdTwf5WifKjYbUxm-RjpZZiivB7PTQ-uCaSin.tmp_.png","type":"image\/png"}],"author":"Sylwia Stwora-Petela","twitter_card":"summary_large_image","twitter_misc":{"Scris de":"Sylwia Stwora-Petela","Timp estimat pentru citire":"10 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.ro\/blog\/efectele-alergarii-cum-si-cat-de-mult-sa-alergi-pentru-a-ti-schimba-fizicul-beneficiile-alergarii-si-rezultatele-inainte-si-dupa\/#article","isPartOf":{"@id":"https:\/\/sportano.ro\/blog\/efectele-alergarii-cum-si-cat-de-mult-sa-alergi-pentru-a-ti-schimba-fizicul-beneficiile-alergarii-si-rezultatele-inainte-si-dupa\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.ro\/blog\/#\/schema\/person\/4c0aad0b50a010f0c9ca37e66d6f3e87"},"headline":"Efectele alerg\u0103rii: cum \u0219i c\u00e2t de mult s\u0103 alergi pentru a-\u021bi schimba fizicul? Beneficiile alerg\u0103rii \u0219i rezultatele \u00eenainte \u0219i dup\u0103","datePublished":"2022-08-19T12:53:55+00:00","dateModified":"2025-07-10T08:31:58+00:00","mainEntityOfPage":{"@id":"https:\/\/sportano.ro\/blog\/efectele-alergarii-cum-si-cat-de-mult-sa-alergi-pentru-a-ti-schimba-fizicul-beneficiile-alergarii-si-rezultatele-inainte-si-dupa\/"},"wordCount":1864,"publisher":{"@id":"https:\/\/sportano.ro\/blog\/#organization"},"image":{"@id":"https:\/\/sportano.ro\/blog\/efectele-alergarii-cum-si-cat-de-mult-sa-alergi-pentru-a-ti-schimba-fizicul-beneficiile-alergarii-si-rezultatele-inainte-si-dupa\/#primaryimage"},"thumbnailUrl":"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2022\/08\/qhpXeXvzuAUKzga8fj8k1ZAnp_-hUK9ZJgQSvyZ3sCzn4x0WQQiTRUAL07Adz22Mi18jO6cS2xBr4yJkj_OItyHIgT9tp38vSDGt6ibmuwt6xyi8KaFsMFBw3AZH3-m39WmM8Mjrn93ADdTwf5WifKjYbUxm-RjpZZiivB7PTQ-uCaSin.tmp_.png","articleSection":["Alergare"],"inLanguage":"ro-RO"},{"@type":"WebPage","@id":"https:\/\/sportano.ro\/blog\/efectele-alergarii-cum-si-cat-de-mult-sa-alergi-pentru-a-ti-schimba-fizicul-beneficiile-alergarii-si-rezultatele-inainte-si-dupa\/","url":"https:\/\/sportano.ro\/blog\/efectele-alergarii-cum-si-cat-de-mult-sa-alergi-pentru-a-ti-schimba-fizicul-beneficiile-alergarii-si-rezultatele-inainte-si-dupa\/","name":"Efectele alerg\u0103rii: cum \u0219i c\u00e2t de mult s\u0103 alergi pentru a-\u021bi schimba fizicul? 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