{"id":9124,"date":"2025-02-20T10:56:56","date_gmt":"2025-02-20T08:56:56","guid":{"rendered":"https:\/\/www.easistent.ro\/?p=9124"},"modified":"2025-03-20T11:58:41","modified_gmt":"2025-03-20T09:58:41","slug":"beneficiile-pentru-sanatate-ale-exercitiilor-de-dezvoltare-a-rezistentei","status":"publish","type":"post","link":"https:\/\/www.easistent.ro\/?p=9124","title":{"rendered":"Beneficiile pentru s\u0103n\u0103tate ale exerci\u021biilor de dezvoltare a rezisten\u021bei"},"content":{"rendered":"\n<h3><em>Timp aproximativ de lectur\u0103: 6 minute<\/em><\/h3>\n\n\n\n<p class=\"has-drop-cap\">Un studiu publicat \u00een 2020 a estimat c\u0103, de\u0219i aproximativ jum\u0103tate dintre adul\u021bii occidentali au declarat c\u0103 urmeaz\u0103 recomand\u0103rile s\u0103pt\u0103m\u00e2nale privind exerci\u021biile cardiovasculare, cum ar fi joggingul sau mersul pe biciclet\u0103, doar \u00eentre 10% \u0219i 30%, \u00een func\u021bie de \u021bar\u0103, au declarat c\u0103 le urmeaz\u0103 pe cele pentru &nbsp;antrenamentul de rezisten\u021b\u0103.<\/p>\n\n\n\n<p>Antrenamentul de rezisten\u021b\u0103 este orice exerci\u021biu care determin\u0103 mu\u0219chii s\u0103 se contracte \u00eempotriva unei rezisten\u021be externe, cu scopul cre\u0219terii rezisten\u021bei, for\u021bei, puterii \u0219i hipertrofiei (un proces de cre\u0219tere a celulelor musculare prin exerci\u021bii fizice).<\/p>\n\n\n\n<p>Rezisten\u021ba extern\u0103 poate fi reprezentat\u0103 de haltere, tuburi de exerci\u021bii, greutatea propriului corp, c\u0103r\u0103mizi, sticle de ap\u0103 sau orice alt obiect care determin\u0103 contrac\u021bia mu\u0219chilor.<\/p>\n\n\n\n<p>Antrenamentul de for\u021b\u0103 poate fi f\u0103cut acas\u0103 sau \u00een sala de sport.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/www.easistent.ro\/new\/wp-content\/uploads\/2025\/02\/exercitii.png\"><img src=\"https:\/\/www.easistent.ro\/new\/wp-content\/uploads\/2025\/02\/exercitii.png\" alt=\"\" class=\"wp-image-9111\" width=\"700\" srcset=\"https:\/\/www.easistent.ro\/new\/wp-content\/uploads\/2025\/02\/exercitii.png 544w, https:\/\/www.easistent.ro\/new\/wp-content\/uploads\/2025\/02\/exercitii-300x154.png 300w\" sizes=\"(max-width: 544px) 100vw, 544px\" \/><\/a><\/figure><\/div>\n\n\n\n<p>Op\u021biunile comune pot include:<\/p>\n\n\n\n<ul><li>greutatea corporal\u0103. Pute\u021bi face multe exerci\u021bii cu pu\u021bin sau f\u0103r\u0103 echipament. \u00cencerca\u021bi flot\u0103ri, trac\u021biuni sau fand\u0103ri.<\/li><li>benzile de rezisten\u021b\u0103 care ofer\u0103 rezisten\u021b\u0103 atunci c\u00e2nd sunt \u00eentinse.<\/li><li>greut\u0103\u021bi libere. Halterele \u0219i ganterele sunt instrumente clasice de antrenament al for\u021bei. Dac\u0103 nu ave\u021bi greut\u0103\u021bi acas\u0103, pute\u021bi folosi bidoane cu ap\u0103. Alte op\u021biuni pot include utilizarea mingilor medicinale.<\/li><\/ul>\n\n\n\n<p>Dac\u0103 ave\u021bi o afec\u021biune cronic\u0103 sau dac\u0103 ave\u021bi peste 40 de ani \u0219i nu a\u021bi fost activi \u00een ultima perioad\u0103, se recomand\u0103 s\u0103 v\u0103 consulta\u021bi medicul \u00eenainte de a \u00eencepe un program de antrenament de for\u021b\u0103. \u00cenainte de a \u00eencepe antrenamentul, e bine s\u0103 face\u021bi \u00eenc\u0103lzirea cu o plimbare rapid\u0103 sau o alt\u0103 activitate aerobic\u0103 timp de cinci sau zece minute, deoarece mu\u0219chii reci sunt mai predispu\u0219i la leziuni dec\u00e2t mu\u0219chii \u00eenc\u0103lzi\u021bi.<\/p>\n\n\n\n<p>Se recomand\u0103 s\u0103 alege\u021bi o greutate sau un nivel de rezisten\u021b\u0103 suficient de greu pentru a obosi mu\u0219chii dup\u0103 aproximativ 12 p\u00e2n\u0103 la 15 repet\u0103ri. Atunci c\u00e2nd pute\u021bi face cu u\u0219urin\u021b\u0103 mai multe repet\u0103ri ale unui anumit exerci\u021biu, e bine s\u0103 cre\u0219te\u021bi treptat greutatea sau rezisten\u021ba.<\/p>\n\n\n\n<p>Cercet\u0103rile arat\u0103 c\u0103 un singur set de 12 p\u00e2n\u0103 la 15 repet\u0103ri cu greutatea adecvat\u0103 poate dezvolta mu\u0219chii \u00een mod eficient la majoritatea persoanelor \u0219i poate fi la fel de eficient ca trei seturi ale aceluia\u0219i exerci\u021biu.<\/p>\n\n\n\n<p>Antrenamentul de rezisten\u021b\u0103 ofer\u0103 multe dintre acelea\u0219i beneficii ca \u0219i antrenamentul cardio &#8211; scade tensiunea arterial\u0103, reduce riscul de boli de inim\u0103, accidente vasculare cerebrale \u0219i unele tipuri de cancer \u0219i poate chiar ajuta la tratarea depresiei.<\/p>\n\n\n\n<p>Oamenii \u00een form\u0103 fizic\u0103 bun\u0103 tr\u0103iesc cu p\u00e2n\u0103 la \u0219apte ani mai mult dec\u00e2t cei sedentari.<\/p>\n\n\n\n<p>\u00cen acela\u0219i mod \u00een care oasele sunt mai mult dec\u00e2t o simpl\u0103 schel\u0103 pentru organism (ele produc \u0219i celule sanguine, de exemplu), mu\u0219chii fac mai mult dec\u00e2t doar s\u0103 mi\u0219te membrele. De asemenea, ajut\u0103 la reglarea metabolismului, a sensibilit\u0103\u021bii la insulin\u0103 \u0219i a nivelului de colesterol. Dovezile sunt mai pu\u021bin solide dec\u00e2t \u00een cazul exerci\u021biilor cardio, dar o analiz\u0103 publicat\u0103 \u00een 2022 a concluzionat c\u0103 antrenamentele regulate de rezisten\u021b\u0103 par s\u0103 reduc\u0103 riscul de boli cardiace, diabet \u0219i cancer.<\/p>\n\n\n\n<p>Antrenamentul de rezisten\u021b\u0103 face parte dintr-un stil de via\u021b\u0103 s\u0103n\u0103tos, mai degrab\u0103 dec\u00e2t a fi o interven\u021bie terapeutic\u0103 specific\u0103.<\/p>\n\n\n\n<p>Cu toate acestea, mare parte din interesul medical pentru exerci\u021biile de for\u021b\u0103 a provenit p\u00e2n\u0103 acum din capacitatea acestora de a preveni sau trata sarcopenia. Aceasta este sc\u0103derea for\u021bei \u0219i a dimensiunii mu\u0219chilor care \u00eenso\u021be\u0219te \u00eemb\u0103tr\u00e2nirea \u0219i despre care medicii consider\u0103 din ce \u00een ce mai mult c\u0103 ar trebui clasificat\u0103 ca o tulburare de sine st\u0103t\u0103toare. Mu\u0219chii organismului \u00eencep s\u0103 se mic\u0219oreze \u00een mod natural la v\u00e2rsta de 30 de ani, iar acest proces se accelereaz\u0103 la 60-70 de ani. Rezultatul acestui proces de degradare muscular\u0103 poate fi reprezentat de persoane fragile \u0219i nesigure, care se lupt\u0103 cu ceea ce medicii numesc \u201eactivit\u0103\u021bi ale vie\u021bii cotidiene\u201d, cum ar fi ridicarea de pe scaun sau ie\u0219irile \u00een ora\u0219 \u00een mod independent. Lipsa mu\u0219chilor cre\u0219te riscul de c\u0103dere, o mare cauz\u0103 de mortalitate a persoanelor \u00een v\u00e2rst\u0103, \u0219i \u00eengreuneaz\u0103 recuperarea dup\u0103 leziuni \u0219i boli.<\/p>\n\n\n\n<p>Antrenamentul de for\u021b\u0103 ar trebui s\u0103 fie o component\u0103 cheie a s\u0103n\u0103t\u0103\u021bii generale \u0219i a condi\u021biei fizice pentru toat\u0103 lumea, de fapt, nu numai pentru persoanele cu v\u00e2rsta mai mare de 60 de ani. Procentul de gr\u0103sime corporal\u0103 va cre\u0219te \u00een timp dac\u0103 nu facem nimic pentru a \u00eenlocui masa muscular\u0103 pe care o pierdem \u00een timp.<\/p>\n\n\n\n<p>Antrenamentul de for\u021b\u0103 ne poate ajuta s\u0103 ne p\u0103str\u0103m \u0219i s\u0103 ne \u00eembun\u0103t\u0103\u021bim masa muscular\u0103 la orice v\u00e2rst\u0103.<\/p>\n\n\n\n<p>Beneficiile antrenamentelor de for\u021b\u0103 sunt numeroase \u0219i variate:<\/p>\n\n\n\n<ol type=\"1\"><li>\u00eembun\u0103t\u0103\u021birea formei corpului \u0219i cre\u0219terea tonusului muscular.<\/li><li>reducerea greut\u0103\u021bii \u0219i accelerarea metabolismului pentru a ne ajuta s\u0103 ardem mai multe calorii.<\/li><li>cre\u0219terea for\u021bei musculare &#8211; pe l\u00e2ng\u0103 faptul c\u0103 ne face corpul s\u0103 arate bine, antrenamentul de rezisten\u021b\u0103 poate fi folosit pentru a cre\u0219te for\u021ba muscular\u0103 cu multiple beneficii func\u021bionale (de exemplu, \u00eembun\u0103t\u0103\u021birea posturii, capacitatea de a face activit\u0103\u021bi mai intense \u00een gospod\u0103rie precum s\u0103patul gr\u0103dinii sau c\u0103ratul cump\u0103r\u0103turilor).<\/li><li>cre\u0219terea puterii musculare &#8211; programele mai avansate de antrenament de rezisten\u021b\u0103, care includ efectuarea de exerci\u021bii cu un impuls sporit, vor \u00eembun\u0103t\u0103\u021bi puterea muscular\u0103, de exemplu, pentru a arunca o minge, a lovi cu piciorul o minge de fotbal sau a balansa o cros\u0103 de golf.<\/li><li>\u00eembun\u0103t\u0103\u021birea s\u0103n\u0103t\u0103\u021bii oaselor, inclusiv evitarea apari\u021biei osteoporozei. De la v\u00e2rsta de 30 de ani, masa osoas\u0103 \u00eencepe s\u0103 scad\u0103, iar antrenamentul de rezisten\u021b\u0103 poate ajuta la men\u021binerea densit\u0103\u021bii osoase \u0219i la \u00eent\u00e2rzierea acestui proces degenerativ.<\/li><li>controlul mai bun al condi\u021biilor medicale cronice. Antrenamentul de for\u021b\u0103 poate reduce semnele \u0219i simptomele multor afec\u021biuni cronice, cum ar fi artrita, durerile de spate, obezitatea, bolile de inim\u0103, depresia \u0219i diabetul.<\/li><li>ascu\u021birea abilit\u0103\u021bilor cognitive. Unele cercet\u0103ri sugereaz\u0103 c\u0103 antrenamentele regulate de for\u021b\u0103 \u0219i exerci\u021biile aerobice pot ajuta la \u00eembun\u0103t\u0103\u021birea g\u00e2ndirii \u0219i a abilit\u0103\u021bilor de \u00eenv\u0103\u021bare ale persoanelor \u00een v\u00e2rst\u0103.<\/li><\/ol>\n\n\n\n<p>\u00cen concluzie, antrenamentul de for\u021b\u0103 duce la \u00eembun\u0103t\u0103\u021birea semnificativ\u0103 a calit\u0103\u021bii vie\u021bii \u0219i a capacit\u0103\u021bii de a efectua activit\u0103\u021bile zilnice. De asemenea, antrenamentul de for\u021b\u0103 ne poate proteja articula\u021biile de leziuni. Dezvoltarea musculaturii poate contribui, de asemenea, la un echilibru mai bun \u0219i poate reduce riscul de c\u0103dere. Acest lucru ne ajut\u0103 s\u0103 ne men\u021binem independen\u021ba pe m\u0103sur\u0103 ce \u00eemb\u0103tr\u00e2nim, la fel cum \u0219i celelalte beneficii pentru s\u0103n\u0103tate enumerate mai sus sunt din ce \u00een ce mai importante odat\u0103 ce atingem v\u00e2rstele a doua \u0219i a treia.<\/p>\n\n\n\n<p><em>Mirela Musta\u021b\u0103, Redactor executiv<\/em><\/p>\n\n\n\n<p><em>Surse de documentare:<\/em><\/p>\n\n\n\n<ol><li><a href=\"https:\/\/www.economist.com\/science-and-technology\/2025\/01\/10\/\">https:\/\/www.economist.com\/science-and-technology\/2025\/01\/10\/<\/a>&nbsp; <a href=\"https:\/\/www.economist.com\/science-and-technology\/2025\/01\/10\/should-you-start-lifting-weights?utm_content=ed-picks-image-link-8&amp;etear=nl_sunday_today_8&amp;utm_campaign=r.the-economist-sunday-today&amp;utm_medium=email.internal-newsletter.np&amp;utm_source=salesforce-marketing-cloud&amp;utm_term=1\/12\/2025&amp;utm_id=2029289\">Should you start lifting weights?<\/a><\/li><li><a href=\"https:\/\/exercise.trekeducation.org\/resistance-training\/\">https:\/\/exercise.trekeducation.org\/resistance-training\/<\/a><\/li><li><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\">https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670<\/a><\/li><li>Sursa ilustra\u021biei: <a href=\"https:\/\/www.weightlossresources.co.uk\/\">https:\/\/www.weightlossresources.co.uk\/<\/a> <a href=\"https:\/\/www.weightlossresources.co.uk\/exercise\/resistance-training.htm\">Beginners Guide to Resistance Training &#8211; Weight Loss Resources<\/a><\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Timp aproximativ de lectur\u0103: 6 minute Un studiu publicat \u00een 2020 a estimat c\u0103, de\u0219i aproximativ jum\u0103tate dintre adul\u021bii occidentali au declarat c\u0103 urmeaz\u0103 recomand\u0103rile s\u0103pt\u0103m\u00e2nale privind exerci\u021biile cardiovasculare, cum ar fi joggingul sau mersul pe biciclet\u0103, doar \u00eentre 10% \u0219i 30%, \u00een func\u021bie de \u021bar\u0103, au declarat c\u0103 le urmeaz\u0103 pe cele pentru &nbsp;antrenamentul [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":9111,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[152,3],"tags":[],"_links":{"self":[{"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/posts\/9124"}],"collection":[{"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9124"}],"version-history":[{"count":2,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/posts\/9124\/revisions"}],"predecessor-version":[{"id":9128,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/posts\/9124\/revisions\/9128"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/media\/9111"}],"wp:attachment":[{"href":"https:\/\/www.easistent.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9124"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9124"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9124"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}