{"id":1532,"date":"2020-08-02T20:27:54","date_gmt":"2020-08-02T20:27:54","guid":{"rendered":"http:\/\/manualisterapia.hu\/?p=1532"},"modified":"2020-08-02T20:27:54","modified_gmt":"2020-08-02T20:27:54","slug":"mozgas-kalandra-fel-avagy-az-orok-frissesseg-szokokutja-2-resz","status":"publish","type":"post","link":"http:\/\/energentlemanualtherapy.com\/en\/eletmod\/mozgas-kalandra-fel-avagy-az-orok-frissesseg-szokokutja-2-resz\/","title":{"rendered":"Mozg\u00e1s! Kalandra fel! Avagy az \u00f6r\u00f6k frissess\u00e9g sz\u00f6k\u0151k\u00fatja 2. r\u00e9sz"},"content":{"rendered":"<p>Az el\u0151z\u0151 r\u00e9szben a gyerekekkel foglalkoztunk, most n\u00e9zz\u00fcnk r\u00e1 a feln\u0151tt korra. Er\u0151s\u00edts\u00fck immunrendszer\u00fcnket! De milyen az \u00e9letkorunknak megfelel\u0151 edz\u00e9s?<\/p>\n\n\n\n<p>20-as \u00e9veidben<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignleft size-medium is-resized\"><img fetchpriority=\"high\" decoding=\"async\" src=\"http:\/\/manualisterapia.hu\/wp-content\/uploads\/2020\/08\/sport_20_30-300x200.jpg\" alt=\"\" class=\"wp-image-1533\" width=\"339\" height=\"226\" srcset=\"http:\/\/energentlemanualtherapy.com\/wp-content\/uploads\/2020\/08\/sport_20_30-300x200.jpg 300w, http:\/\/energentlemanualtherapy.com\/wp-content\/uploads\/2020\/08\/sport_20_30-1024x682.jpg 1024w, http:\/\/energentlemanualtherapy.com\/wp-content\/uploads\/2020\/08\/sport_20_30-768x512.jpg 768w, http:\/\/energentlemanualtherapy.com\/wp-content\/uploads\/2020\/08\/sport_20_30-570x380.jpg 570w, http:\/\/energentlemanualtherapy.com\/wp-content\/uploads\/2020\/08\/sport_20_30.jpg 1280w\" sizes=\"(max-width: 339px) 100vw, 339px\" \/><\/figure><\/div>\n\n\n\n<p>A 20-as \u00e9veid k\u00f6zep\u00e9n az abszol\u00fat fizikai teljes\u00edt\u0151k\u00e9pess\u00e9ged cs\u00facs\u00e1n vagy. Az izomt\u00f6meg \u00e9s a csonts\u0171r\u0171s\u00e9g n\u00f6vel\u00e9se ebben a korban seg\u00edt meg\u0151rizni er\u0151nl\u00e9ted a k\u00e9s\u0151bbi \u00e9vekben is.<\/p>\n\n\n\n<ul><li>Mozogj v\u00e1ltozatosan, hogy k\u00f6zben megmaradjon v\u00e9gig a lelkesed\u00e9sed.<\/li><li>Ha rendszeres edzel, k\u00e9rj tan\u00e1csot szakembert\u0151l edz\u00e9stervedhez. \u0150 majd seg\u00edt v\u00e1ltoztatni az edz\u00e9s k\u00fcl\u00f6nf\u00e9le aspektusait &#8211; p\u00e9ld\u00e1ul az intenzit\u00e1st \u00e9s az edz\u00e9s t\u00edpus\u00e1t -, hogy optimaliz\u00e1lja a teljes\u00edtm\u00e9nyed.<\/li><\/ul>\n\n\n\n<p>A 30-as \u00e9veidben<\/p>\n\n\n\n<p>Mivel sokunk sz\u00e1m\u00e1ra a karrier \u00e9s a csal\u00e1di \u00e9let intenz\u00edvebb\u00e9 v\u00e1lik a 30-as \u00e9veinkben, fontos, hogy j\u00f3 \u00e1llapotban legyen a sz\u00edv- \u00e9s \u00e9rrendszer\u00fcnk, energi\u00e1nk, \u00e1ll\u00f3k\u00e9pess\u00e9g\u00fcnk ne cs\u00f6kkenjen.<br>\u00dcl\u0151 munka eset\u00e9n gy\u0151z\u0151dj meg arr\u00f3l, hogy megfelel\u0151 a testtart\u00e1sod, \u00e9s szak\u00edtsd meg a hossz\u00fa \u00fcl\u00e9seket. P\u00e9ld\u00e1ul tedd a nyomtat\u00f3t egy m\u00e1sik helyis\u00e9gbe, l\u00e9pcs\u0151zz fel egy m\u00e1sik emeleten tal\u00e1lhat\u00f3 mosd\u00f3hoz, vagy \u00e1llj telefonh\u00edv\u00e1s k\u00f6zben. Haszn\u00e1ld a kreativit\u00e1sod!<\/p>\n\n\n\n<ul><li>Dolgozz okosan. Pr\u00f3b\u00e1ld ki a nagy intenzit\u00e1s\u00fa edz\u00e9st. Ebben az esetben a magas intenzit\u00e1s\u00fa mozg\u00e1s (a maxim\u00e1lis pulzus 80% -\u00e1ig &#8211; mint p\u00e9ld\u00e1ul a sprint \u00e9s a ker\u00e9kp\u00e1roz\u00e1s), a kisebb intenzit\u00e1s\u00fa testmozg\u00e1s peri\u00f3dusaival v\u00e1ltva t\u00f6rt\u00e9nik. Ez a fajta edz\u00e9s akkor is j\u00f3, ha kev\u00e9s az id\u0151d, mivel 20 perc alatt elv\u00e9gezhet\u0151.<\/li><li>Az inkontinencia elker\u00fcl\u00e9se \u00e9rdek\u00e9ben minden n\u0151 sz\u00e1m\u00e1ra, k\u00fcl\u00f6n\u00f6sen a sz\u00fcl\u00e9s ut\u00e1n, aj\u00e1nlott a Kegel-gyakorlatok rendszeres v\u00e9gz\u00e9se.<\/li><li>Pr\u00f3b\u00e1lj ki \u00faj dolgokat.<\/li><\/ul>\n\n\n\n<p>40-es \u00e9veidben<\/p>\n\n\n\n<p>Ebben a 10 \u00e9vben m\u00e1r \u00e9rdemes arra figyelned, hogy megakad\u00e1lyozd a zs\u00edr felhalmoz\u00f3d\u00e1s\u00e1t \u00e9s megford\u00edtsd az izomt\u00f6meg 3-8% -os vesztes\u00e9g\u00e9t.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignright size-medium\"><img decoding=\"async\" width=\"300\" height=\"147\" src=\"http:\/\/manualisterapia.hu\/wp-content\/uploads\/2020\/08\/tura-300x147.jpg\" alt=\"\" class=\"wp-image-1534\" srcset=\"http:\/\/energentlemanualtherapy.com\/wp-content\/uploads\/2020\/08\/tura-300x147.jpg 300w, http:\/\/energentlemanualtherapy.com\/wp-content\/uploads\/2020\/08\/tura-1024x503.jpg 1024w, http:\/\/energentlemanualtherapy.com\/wp-content\/uploads\/2020\/08\/tura-768x377.jpg 768w, http:\/\/energentlemanualtherapy.com\/wp-content\/uploads\/2020\/08\/tura.jpg 1280w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure><\/div>\n\n\n\n<ul><li>Pr\u00f3b\u00e1ld ki nordic walkingot, ami majdnem annyi izmot \u00e1tmozgat, mint az \u00fasz\u00e1s.<\/li><li>\u00c9rdemes elkezdeni futni, intenz\u00edven s\u00e9t\u00e1lni.<\/li><li>A pilates, a j\u00f3ga hasznos, hogy megel\u0151zd a h\u00e1tf\u00e1j\u00e1st, amely gyakran ebben az \u00e9vtizedben kezd\u0151dik.<\/li><\/ul>\n\n\n\n<p>Az 50-es \u00e9veidben<\/p>\n\n\n\n<p>Ebben az \u00e9vtizedben f\u00e1jdalmak, kr\u00f3nikus betegs\u00e9gek alakulhatnak ki, p\u00e9ld\u00e1ul 2-es t\u00edpus\u00fa cukorbetegs\u00e9g \u00e9s sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek jelentkezhetnek. \u00c9s sajnos, ahogyan az \u00f6sztrog\u00e9n cs\u00f6kken v\u00e1ltoz\u00f3 korban a n\u0151kn\u00e9l, \u00fagy n\u00f6vekszik a sz\u00edvbetegs\u00e9g kock\u00e1zata.<\/p>\n\n\n\n<ul><li>Az izomt\u00f6meg fenntart\u00e1sa \u00e9rdek\u00e9ben hetente legal\u00e1bb k\u00e9t edz\u00e9s javasolt.<\/li><li>Javasolt az intenz\u00edv s\u00e9ta, a nordic walking, hogy n\u00f6vekedjen a l\u00e9gcsere sebess\u00e9ge, \u00e9s felfriss\u00fclj.<\/li><li>Ebben a korban is \u00e9rv\u00e9nyes, hogy pr\u00f3b\u00e1lj ki valami m\u00e1st. A Tai chi vagy a j\u00f3ga kiv\u00e1l\u00f3an alkalmas regener\u00e1l\u00f3d\u00e1sra \u00e9s felt\u00f6lt\u0151d\u00e9sre.<\/li><\/ul>\n\n\n\n<p>A 60-as \u00e9vidben<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignright size-medium\"><img decoding=\"async\" width=\"300\" height=\"200\" src=\"http:\/\/manualisterapia.hu\/wp-content\/uploads\/2020\/08\/idosek_biciklin-300x200.jpg\" alt=\"\" class=\"wp-image-1535\" srcset=\"http:\/\/energentlemanualtherapy.com\/wp-content\/uploads\/2020\/08\/idosek_biciklin-300x200.jpg 300w, http:\/\/energentlemanualtherapy.com\/wp-content\/uploads\/2020\/08\/idosek_biciklin-1024x683.jpg 1024w, http:\/\/energentlemanualtherapy.com\/wp-content\/uploads\/2020\/08\/idosek_biciklin-768x512.jpg 768w, http:\/\/energentlemanualtherapy.com\/wp-content\/uploads\/2020\/08\/idosek_biciklin-570x380.jpg 570w, http:\/\/energentlemanualtherapy.com\/wp-content\/uploads\/2020\/08\/idosek_biciklin.jpg 1280w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure><\/div>\n\n\n\n<p>Kr\u00f3nikus betegs\u00e9gek halmoz\u00f3dhatnak fel, ahogy \u00f6regsz\u00fcnk. A fizikai aktivit\u00e1s fenntart\u00e1sa el\u0151seg\u00edtheti a r\u00e1k betegs\u00e9g (p\u00e9ld\u00e1ul a posztmenopauz\u00e1lis mellr\u00e1k, a vastagb\u00e9lr\u00e1k \u00e9s a m\u00e9hr\u00e1k) megel\u0151z\u00e9s\u00e9t, \u00e9s cs\u00f6kkenti a kr\u00f3nikus \u00e1llapotok, p\u00e9ld\u00e1ul a sz\u00edvbetegs\u00e9g \u00e9s a 2. t\u00edpus\u00fa cukorbetegs\u00e9g kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t.<br>Hajlamosak vagyunk j\u00f3val kevesebbet mozogni, mint az szerencs\u00e9s lenne, az \u00e9letkorunk el\u0151rehaladt\u00e1val. Maradj akt\u00edv \u00e9s pr\u00f3b\u00e1ld meg visszaszor\u00edtani ezt a tendenci\u00e1t.<\/p>\n\n\n\n<ul><li>T\u00e1ncolj! Sz\u00f3rakoztat\u00f3 gyakorlat \u00e9s m\u00e9g t\u00e1rsas\u00e1gban is vagy.<\/li><li>Iktass be er\u0151- \u00e9s rugalmass\u00e1g n\u00f6vel\u0151 gyakorlatokat hetente k\u00e9tszer. Az Aqua-aerobik nagyszer\u0171 m\u00f3dja lehet ennek.<\/li><li>Fenntartja a sz\u00edv- \u00e9s \u00e9rrendszer j\u00f3 \u00e1llapot\u00e1t, p\u00e9ld\u00e1ul egy \u00e9l\u00e9nk s\u00e9ta.<\/li><\/ul>\n\n\n\n<p>70-es \u00e9veid \u00e9s azon t\u00fal<\/p>\n\n\n\n<p>Ekkor a mozg\u00e1s seg\u00edt megakad\u00e1lyozni az es\u00e9sek miatti csontt\u00f6r\u00e9seket. Fenntartja j\u00f3 ked\u00e9ly\u00fcnket.<\/p>\n\n\n\n<ul><li>S\u00e9t\u00e1lj \u00e9s besz\u00e9lgess a csal\u00e1ddal \u00e9s a bar\u00e1tokkal. Ez motiv\u00e1ci\u00f3t ad, \u00e9s eg\u00e9szs\u00e9gesebb\u00e9 tesz, mintha mag\u00e1nyosan v\u00e9gezn\u00e9d gyakorlataid.<\/li><li>K\u00e9rj tan\u00e1csot egy gy\u00f3gytorn\u00e1szt\u00f3l k\u00fcl\u00f6n\u00f6sen, ha t\u00f6bb kr\u00f3nikus betegs\u00e9ged is van.<\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Az el\u0151z\u0151 r\u00e9szben a gyerekekkel foglalkoztunk, most n\u00e9zz\u00fcnk r\u00e1 a feln\u0151tt korra. Er\u0151s\u00edts\u00fck immunrendszer\u00fcnket! De milyen az \u00e9letkorunknak megfelel\u0151 edz\u00e9s? 20-as \u00e9veidben A 20-as \u00e9veid k\u00f6zep\u00e9n az abszol\u00fat fizikai teljes\u00edt\u0151k\u00e9pess\u00e9ged cs\u00facs\u00e1n vagy. Az izomt\u00f6meg \u00e9s a csonts\u0171r\u0171s\u00e9g n\u00f6vel\u00e9se ebben a korban seg\u00edt meg\u0151rizni er\u0151nl\u00e9ted a k\u00e9s\u0151bbi \u00e9vekben is. Mozogj v\u00e1ltozatosan, hogy k\u00f6zben megmaradjon v\u00e9gig a&hellip;<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[140,145,138,143],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v21.7 (Yoast SEO v21.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mozg\u00e1s! Kalandra fel! Avagy az \u00f6r\u00f6k frissess\u00e9g sz\u00f6k\u0151k\u00fatja 2. r\u00e9sz - Energentle Manualtherapy<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/energentlemanualtherapy.com\/en\/eletmod\/mozgas-kalandra-fel-avagy-az-orok-frissesseg-szokokutja-2-resz\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mozg\u00e1s! Kalandra fel! Avagy az \u00f6r\u00f6k frissess\u00e9g sz\u00f6k\u0151k\u00fatja 2. r\u00e9sz\" \/>\n<meta property=\"og:description\" content=\"Az el\u0151z\u0151 r\u00e9szben a gyerekekkel foglalkoztunk, most n\u00e9zz\u00fcnk r\u00e1 a feln\u0151tt korra. Er\u0151s\u00edts\u00fck immunrendszer\u00fcnket! De milyen az \u00e9letkorunknak megfelel\u0151 edz\u00e9s? 20-as \u00e9veidben A 20-as \u00e9veid k\u00f6zep\u00e9n az abszol\u00fat fizikai teljes\u00edt\u0151k\u00e9pess\u00e9ged cs\u00facs\u00e1n vagy. Az izomt\u00f6meg \u00e9s a csonts\u0171r\u0171s\u00e9g n\u00f6vel\u00e9se ebben a korban seg\u00edt meg\u0151rizni er\u0151nl\u00e9ted a k\u00e9s\u0151bbi \u00e9vekben is. Mozogj v\u00e1ltozatosan, hogy k\u00f6zben megmaradjon v\u00e9gig a&hellip;\" \/>\n<meta property=\"og:url\" content=\"http:\/\/energentlemanualtherapy.com\/en\/eletmod\/mozgas-kalandra-fel-avagy-az-orok-frissesseg-szokokutja-2-resz\/\" \/>\n<meta property=\"og:site_name\" content=\"Energentle Manualtherapy\" \/>\n<meta property=\"article:published_time\" content=\"2020-08-02T20:27:54+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/manualisterapia.hu\/wp-content\/uploads\/2020\/08\/sport_20_30-300x200.jpg\" \/>\n<meta name=\"author\" content=\"zoltanmol\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"zoltanmol\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated 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\":\"Article\",\"@id\":\"http:\/\/energentlemanualtherapy.com\/en\/eletmod\/mozgas-kalandra-fel-avagy-az-orok-frissesseg-szokokutja-2-resz\/#article\",\"isPartOf\":{\"@id\":\"http:\/\/energentlemanualtherapy.com\/en\/eletmod\/mozgas-kalandra-fel-avagy-az-orok-frissesseg-szokokutja-2-resz\/\"},\"author\":{\"name\":\"zoltanmol\",\"@id\":\"https:\/\/energentlemanualtherapy.com\/en\/#\/schema\/person\/0d77eb791aa47487860f10f4d239f0a8\"},\"headline\":\"Mozg\u00e1s! 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Avagy az \u00f6r\u00f6k frissess\u00e9g sz\u00f6k\u0151k\u00fatja 2. r\u00e9sz\",\"datePublished\":\"2020-08-02T20:27:54+00:00\",\"dateModified\":\"2020-08-02T20:27:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"http:\/\/energentlemanualtherapy.com\/en\/eletmod\/mozgas-kalandra-fel-avagy-az-orok-frissesseg-szokokutja-2-resz\/\"},\"wordCount\":793,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/energentlemanualtherapy.com\/en\/#organization\"},\"keywords\":[\"Feln\u0151ttek testmozg\u00e1sa\",\"Ide\u00e1lis sport\",\"Immunrendszer\",\"Mozg\u00e1sform\u00e1k\"],\"articleSection\":[\"\u00c9letm\u00f3d\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"http:\/\/energentlemanualtherapy.com\/en\/eletmod\/mozgas-kalandra-fel-avagy-az-orok-frissesseg-szokokutja-2-resz\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"http:\/\/energentlemanualtherapy.com\/en\/eletmod\/mozgas-kalandra-fel-avagy-az-orok-frissesseg-szokokutja-2-resz\/\",\"url\":\"http:\/\/energentlemanualtherapy.com\/en\/eletmod\/mozgas-kalandra-fel-avagy-az-orok-frissesseg-szokokutja-2-resz\/\",\"name\":\"Mozg\u00e1s! 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