{"id":158372,"date":"2026-01-19T11:32:31","date_gmt":"2026-01-19T11:32:31","guid":{"rendered":"https:\/\/friss-hirek.hu\/index.php\/ezeket-tartsa-be-mindenkepp-ha-a-szabadban-sportol-telen\/friss-hirek\/"},"modified":"2026-01-19T11:32:31","modified_gmt":"2026-01-19T11:32:31","slug":"ezeket-tartsa-be-mindenkepp-ha-a-szabadban-sportol-telen","status":"publish","type":"post","link":"https:\/\/friss-hirek.hu\/index.php\/ezeket-tartsa-be-mindenkepp-ha-a-szabadban-sportol-telen\/friss-hirek\/","title":{"rendered":"Ezeket tartsa be mindenk\u00e9pp, ha a szabadban sportol t\u00e9len"},"content":{"rendered":"<p>A hideg id\u0151ben v\u00e9gzett <a href=\"https:\/\/24.hu\/tudomany\/2025\/12\/19\/karomkodas-fizikai-teljesitmeny-ero-kutatas\/\">testmozg\u00e1s<\/a> friss\u00edt\u0151 \u00e9s \u00e9l\u00e9nk\u00edt\u0151 lehet, de komoly kock\u00e1zatokkal is j\u00e1rhat \u2013 bele\u00e9rtve az es\u00e9sek \u00e9s s\u00e9r\u00fcl\u00e9sek lehet\u0151s\u00e9g\u00e9t. Ez\u00e9rt k\u00fcl\u00f6n\u00f6sen fontos, hogy t\u00e9len a szabadt\u00e9ri edz\u00e9s el\u0151tt \u00e9s ut\u00e1n is gondoskodjunk a test\u00fcnkr\u0151l. A <a href=\"https:\/\/www.sciencealert.com\/7-expert-tips-to-help-you-exercise-safely-in-the-winter-cold\">Science Alert<\/a> 7 pontban mutatta be, hogy tehetj\u00fck meg ezt hat\u00e9konyan.<\/p><div id=\"friss-3944565641\" class=\"friss-etarget friss-entity-placement\"><script type=\"text\/javascript\" id=\"etargetScript7a9b589f63cb072bef80df221f46a22b\">function etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b(){var e=\"etargetPostload7a9b589f63cb072bef80df221f46a22b\",t=\"etargetScript7a9b589f63cb072bef80df221f46a22b\",o=document.getElementById(e);if(o){for(var n=o.offsetTop,d=o.offsetLeft,r=o.offsetWidth,a=o.offsetHeight;o.offsetParent;)o=o.offsetParent,n+=o.offsetTop,d+=o.offsetLeft;var i=(n<=window.pageYOffset+window.innerHeight&&d<window.pageXOffset+window.innerWidth&&n+a>window.pageYOffset&&d+r>window.pageXOffset);if(i&&etargetAllowOtherCheck){allowed=!1;var c=document.createElement(\"script\");return c.src=\"\/\/hu.search.etargetnet.com\/generic\/uni.php?g=ref:58661,area:700x210\",void(document.getElementById(t)&&document.getElementById(e)&&(document.getElementById(t).parentNode.appendChild(c),document.getElementById(t).parentNode.removeChild(document.getElementById(t)),document.getElementById(e).parentNode.removeChild(document.getElementById(e)),document.removeEventListener(\"scroll\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.removeEventListener(\"resize\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.removeEventListener(\"DOMContentLoaded\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b)))}}}var etargetDivID=\"etargetPostload7a9b589f63cb072bef80df221f46a22b\",etargetScriptID=\"etargetScript7a9b589f63cb072bef80df221f46a22b\",etargetPostloadPoint=document.createElement(\"div\");etargetPostloadPoint.id=etargetDivID;var etargetCurScript=document.getElementById(etargetScriptID);etargetCurScript.parentNode.appendChild(etargetPostloadPoint),document.addEventListener(\"scroll\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.addEventListener(\"resize\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.addEventListener(\"DOMContentLoaded\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b);var etargetAllowOtherCheck=!0;if(typeof(\"forceRunPostload\")==\"string\"){etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b()}<\/script><\/div>\n<p>El\u0151sz\u00f6r is, fontos tudni, hogy a hideg jelent\u0151sen befoly\u00e1solhatja az izomm\u0171k\u00f6d\u00e9st.<\/p>\n<p><span class=\"highlight-block-small _ce_measure_widget\" data-ce-measure-widget=\"Kiemel\u00e9s - hossz\u00fa sz\u00f6veghez\">Amikor a test magh\u0151m\u00e9rs\u00e9klete 37 Celsius-fok al\u00e1 cs\u00f6kken, az izomsz\u00f6vet merevebb\u00e9, kev\u00e9sb\u00e9 rugalmass\u00e1 v\u00e1lik, ami miatt fog\u00e9konyabb\u00e1 v\u00e1lik a k\u00e1rosod\u00e1sra.<\/span><\/p>\n<p>Az izomh\u0151m\u00e9rs\u00e9klet minden 1 fokos cs\u00f6kken\u00e9se 4-6 sz\u00e1zal\u00e9kkal negat\u00edvan befoly\u00e1solja a teljes\u00edtm\u00e9ny\u00fcnket. Ez k\u00fcl\u00f6n\u00f6sen fontos olyan dinamikus tev\u00e9kenys\u00e9gekn\u00e9l, mint a fut\u00e1s. Amit szint\u00e9n fontos kiemelni, hogy a hideg h\u0151m\u00e9rs\u00e9klet a karokban, l\u00e1bakban, k\u00e9zben \u00e9s l\u00e1bfejekben l\u00e9v\u0151 erek sz\u0171k\u00fclet\u00e9t okozza, ami korl\u00e1tozza a m\u0171k\u00f6d\u0151 izmokba kering\u0151 oxig\u00e9nd\u00fas v\u00e9r mennyis\u00e9g\u00e9t. Ez a cs\u00f6kken\u0151 v\u00e9r\u00e1raml\u00e1s ronthatja a teljes\u00edtm\u00e9nyt \u00e9s lelass\u00edthatja az anyagcsere-folyamatokat, ami miatt hosszabb id\u0151be telhet az edz\u00e9s ut\u00e1ni <a href=\"https:\/\/24.hu\/tudomany\/2025\/12\/01\/agy-kora-zsir-izomzat-edzes-elhizas\/\">regener\u00e1l\u00f3d\u00e1s<\/a>.<\/p>\n<h2>Ezekre \u00e9rdemes figyelni t\u00e9li edz\u00e9sn\u00e9l<\/h2>\n<p>Mivel a hidegebb izmok merevebbek \u00e9s \u00e9rz\u00e9kenyebbek a terhel\u00e9sre, elengedhetetlen a j\u00f3 bemeleg\u00edt\u00e9s. Edz\u00e9s el\u0151tt t\u00f6rekedj\u00fcnk egy nagyj\u00e1b\u00f3l 20 perces, fokozatos bemeleg\u00edt\u00e9sre. Ilyenkor \u00e9rdemes gyors s\u00e9t\u00e1val, kocog\u00e1ssal, k\u00f6nny\u0171 ker\u00e9kp\u00e1roz\u00e1ssal kezdeni \u2013 vagy b\u00e1rmilyen olyan tev\u00e9kenys\u00e9ggel, ami fokozatosan emeli a pulzust, de nem olyan intenz\u00edv, hogy korl\u00e1tozza a besz\u00e9dk\u00e9szs\u00e9get. Dinamikus mozdulatokat is \u00e9rdemes v\u00e9gezni, mint p\u00e9ld\u00e1ul a l\u00e1blend\u00edt\u00e9sek, a s\u00e9t\u00e1l\u00f3 kit\u00f6r\u00e9sek \u00e9s a kark\u00f6rz\u00e9sek, amelyek seg\u00edthetnek megemelni az izmok h\u0151m\u00e9rs\u00e9klet\u00e9t.<\/p>\n<p>A ruh\u00e1zat szint\u00e9n jelent\u0151s szerepet j\u00e1tszik a testh\u0151m\u00e9rs\u00e9klet szab\u00e1lyoz\u00e1s\u00e1ban. Ez azonban nem azt jelenti, hogy t\u00falz\u00e1sba kell vinni a r\u00e9tegeket, ez ugyanis t\u00falmeleged\u00e9st okozhat, ami szint\u00e9n nem el\u0151ny\u00f6s. A legjobb, amit tehet\u00fcnk, hogy ha egy nedvess\u00e9gelvezet\u0151 alapr\u00e9teggel kezd\u00fcnk, erre r\u00e1vesz\u00fcnk egy szigetel\u0151 k\u00f6z\u00e9ps\u0151 r\u00e9teget (p\u00e9ld\u00e1ul k\u00f6nny\u0171 pol\u00e1r anyagb\u00f3l), majd egy l\u00e9legz\u0151, sz\u00e9l\u00e1ll\u00f3 k\u00fcls\u0151 r\u00e9teggel fejezz\u00fck be. A keszty\u0171, a sapka \u00e9s termo zokni szint\u00e9n seg\u00edt meg\u0151rizni a meleget.<\/p>\n<p><span class=\"highlight-block _ce_measure_widget\" data-ce-measure-widget=\"Kiemel\u00e9s - r\u00f6vid sz\u00f6veghez\">A b\u0151s\u00e9ges folyad\u00e9kbevitel \u00e9pp ugyanolyan fontos, mint melegben.<\/span><\/p>\n<p>A hideg id\u0151j\u00e1r\u00e1s azonban arra k\u00e9sztetheti az embereket, hogy kevesebb vizet igyanak. A hideg id\u0151j\u00e1r\u00e1s azt a l\u00e1tszatot is keltheti, mintha nem izzadn\u00e1nk annyit, ez pedig elfedheti a kisz\u00e1rad\u00e1st. Hideg id\u0151ben az energiaig\u00e9ny is megn\u0151het, \u00edgy mindenk\u00e9pp gy\u0151z\u0151dj\u00fcnk meg arr\u00f3l, hogy a mozg\u00e1s el\u0151tt elegend\u0151 \u00e9telt fogyasztottunk a magas energiaszint fenntart\u00e1s\u00e1hoz. A sz\u00e9nhidr\u00e1tban gazdag \u00e9teleket edz\u00e9s el\u0151tt kell fogyasztani, m\u00edg a feh\u00e9rj\u00e9t \u00e9s sz\u00e9nhidr\u00e1tot <a href=\"https:\/\/24.hu\/tudomany\/2025\/02\/27\/edzes-lefekves-elott-kutatas-jo-vagy-rossz\/\">edz\u00e9s ut\u00e1n<\/a> 30 percen \u00e9s 2 \u00f3r\u00e1n bel\u00fcl \u00e9rdemes bevinni.<\/p>\n<h2>Mit csin\u00e1ljunk edz\u00e9s ut\u00e1n?<\/h2>\n<p>A szak\u00e9rt\u0151k szerint a k\u00fcls\u0151 viszonyok felm\u00e9r\u00e9s\u00e9re is nagy hangs\u00falyt kell fektetni: \u00f3nos es\u0151ben, t\u00fck\u00f6rj\u00e9gen, sz\u00e9lviharban hasznosabb lehet a belt\u00e9ri edz\u00e9s mellett maradni. Ha m\u00e1r megvolt a szabadt\u00e9ri testmozg\u00e1s, azt k\u00f6vet\u0151en fokozatosan kell leh\u0171teni magunkat \u00e9s az izmainkat. A v\u00e9rkering\u00e9s fenntart\u00e1sa \u00e9s a v\u00e9gtagok <a href=\"https:\/\/24.hu\/tudomany\/2025\/05\/21\/fizikai-aktivitas-testmozgas-betegseg-megelozes-terapia\/\">v\u00e9rell\u00e1t\u00e1s\u00e1nak<\/a> hirtelen cs\u00f6kken\u00e9s\u00e9t megel\u0151zend\u0151 tan\u00e1csos k\u00f6nny\u0171 aerob testmozg\u00e1st v\u00e9gezni, p\u00e9ld\u00e1ul gyors s\u00e9t\u00e1t a v\u00e9g\u00e9n.<\/p>\n<p>A vizes ruha nagyon felgyors\u00edtja a h\u0151lead\u00e1st. A nedves b\u0151r sokkal gyorsabban leh\u0171l, mint a sz\u00e1raz, ami n\u00f6veli a kih\u0171l\u00e9s \u00e9s ak\u00e1r a fagy\u00e1s kock\u00e1zat\u00e1t. Edz\u00e9s ut\u00e1n teh\u00e1t a lehet\u0151 leghamarabb \u00e1t kell \u00f6lt\u00f6zni sz\u00e1raz, meleg r\u00e9tegekbe. Amennyiben az al\u00e1bbi szab\u00e1lyokat nem tartj\u00e1k be, sz\u00e9ls\u0151s\u00e9ges esetben ak\u00e1r hipotermia is kialakulhat, aminek a jelei k\u00f6z\u00e9 tartozik a tart\u00f3s hidegr\u00e1z\u00e1s, a zavarts\u00e1g \u00e9s a leverts\u00e9g. Ezzel miel\u0151bb \u00e9rdemes orvoshoz fordulni.<\/p>\n<div class=\"o-post__articRecommend m-articRecommend -hasImg cf article-recommendation-container cf _ce_measure_widget\" data-ce-measure-widget=\"Cikkaj\u00e1nl\u00f3 widget\">\n<div class=\"m-articRecommend__widgetTitle\">Kapcsol\u00f3d\u00f3<\/div>\n<div class=\"m-articRecommend__imgWrap image-container\"><a href=\"https:\/\/24.hu\/tudomany\/2025\/12\/19\/karomkodas-fizikai-teljesitmeny-ero-kutatas\/\" target=\"_self\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"271\" src=\"https:\/\/s.24.hu\/app\/uploads\/2025\/12\/gettyimages-108350838-e1766132903193-480x271.jpg\" class=\"img-responsive wp-post-image\" alt=\"\" \/><\/a><\/div>\n<div class=\"m-articRecommend__cntWrap content-container \">\n\t\t\t<a href=\"https:\/\/24.hu\/tudomany\/2025\/12\/19\/karomkodas-fizikai-teljesitmeny-ero-kutatas\/\" target=\"_self\" class=\"m-articRecommend__title ar-title\">T\u00e9nyleg er\u0151sebbek lesz\u00fcnk a k\u00e1romkod\u00e1st\u00f3l?<\/a>\n<div class=\"m-articRecommend__lead ar-lead\">Azt m\u00e1r eddig is tudtuk, hogy a f\u00e1jdalom gyorsabban elm\u00falik, ha k\u00e1romkodunk. De vajon er\u0151sebbek is vagyunk?<\/div>\n<\/div>\n<\/div>\n<p>The post <a href=\"https:\/\/24.hu\/tudomany\/2026\/01\/19\/tel-hideg-sport-edzes-7-tipp-szakerto\/\" target=\"_blank\">Ezeket tartsa be mindenk\u00e9pp, ha a szabadban sportol t\u00e9len<\/a> first appeared on <a href=\"https:\/\/24.hu\/\" target=\"_blank\">24.hu<\/a>.<\/p><div id=\"friss-70051841\" class=\"friss-etarget-cikk-vege friss-entity-placement\"><script type=\"text\/javascript\" id=\"etargetScript7a9b589f63cb072bef80df221f46a22b\">function etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b(){var e=\"etargetPostload7a9b589f63cb072bef80df221f46a22b\",t=\"etargetScript7a9b589f63cb072bef80df221f46a22b\",o=document.getElementById(e);if(o){for(var n=o.offsetTop,d=o.offsetLeft,r=o.offsetWidth,a=o.offsetHeight;o.offsetParent;)o=o.offsetParent,n+=o.offsetTop,d+=o.offsetLeft;var 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c.src=\"\/\/hu.search.etargetnet.com\/generic\/uni.php?g=ref:58661,area:700x210\",void(document.getElementById(t)&&document.getElementById(e)&&(document.getElementById(t).parentNode.appendChild(c),document.getElementById(t).parentNode.removeChild(document.getElementById(t)),document.getElementById(e).parentNode.removeChild(document.getElementById(e)),document.removeEventListener(\"scroll\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.removeEventListener(\"resize\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.removeEventListener(\"DOMContentLoaded\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b)))}}}var etargetDivID=\"etargetPostload7a9b589f63cb072bef80df221f46a22b\",etargetScriptID=\"etargetScript7a9b589f63cb072bef80df221f46a22b\",etargetPostloadPoint=document.createElement(\"div\");etargetPostloadPoint.id=etargetDivID;var 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id=\"friss-951483538\" class=\"friss-after-content_3 friss-entity-placement\">https:\/\/www.youtube.com\/watch?v=Pdnw4KiUWp0<\/div>","protected":false},"excerpt":{"rendered":"<p>A hideg id\u0151ben v\u00e9gzett testmozg\u00e1s friss\u00edt\u0151 \u00e9s \u00e9l\u00e9nk\u00edt\u0151 lehet, de komoly kock\u00e1zatokkal is j\u00e1rhat \u2013 bele\u00e9rtve az es\u00e9sek \u00e9s s\u00e9r\u00fcl\u00e9sek lehet\u0151s\u00e9g\u00e9t. Ez\u00e9rt k\u00fcl\u00f6n\u00f6sen fontos, hogy t\u00e9len a szabadt\u00e9ri edz\u00e9s el\u0151tt \u00e9s ut\u00e1n is gondoskodjunk a test\u00fcnkr\u0151l. A Science Alert 7 pontban mutatta be, hogy tehetj\u00fck meg ezt hat\u00e9konyan. El\u0151sz\u00f6r is, fontos tudni, hogy a hideg [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-158372","post","type-post","status-publish","format-standard","hentry","category-friss-hirek"],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/posts\/158372","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/comments?post=158372"}],"version-history":[{"count":0,"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/posts\/158372\/revisions"}],"wp:attachment":[{"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/media?parent=158372"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/categories?post=158372"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/tags?post=158372"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}