{"id":7699,"date":"2026-03-22T19:56:32","date_gmt":"2026-03-22T16:56:32","guid":{"rendered":"https:\/\/healthfittraining.com\/?p=7699"},"modified":"2026-03-22T20:18:55","modified_gmt":"2026-03-22T17:18:55","slug":"%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training","status":"publish","type":"post","link":"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/","title":{"rendered":"\u039c\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2 &#038; \u0386\u03c3\u03ba\u03b7\u03c3\u03b7:"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_89 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title ez-toc-toggle\" style=\"cursor:pointer\">\u03a0\u03af\u03bd\u03b1\u03ba\u03b1\u03c2 \u03a0\u03b5\u03c1\u03b9\u03b5\u03c7\u03bf\u03bc\u03ad\u03bd\u03bf\u03c5<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #000000;color:#000000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #000000;color:#000000\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 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class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#%CE%9C%CE%B5%CE%B9%CF%8E%CE%BD%CE%BF%CF%85%CE%BD-%CF%84%CE%B7-%CE%A6%CE%BB%CE%B5%CE%B3%CE%BC%CE%BF%CE%BD%CE%AE-%CE%95%CE%BD%CE%B9%CF%83%CF%87%CF%8D%CE%BF%CF%85%CE%BD-%CF%84%CE%B7-%CE%93%CE%BB%CE%BF%CF%85%CF%84%CE%B1%CE%B8%CE%B5%CE%B9%CF%8C%CE%BD%CE%B7-%CE%91%CE%BD%CE%B1%CE%B4%CE%B9%CE%B1%CE%BC%CE%BF%CF%81%CF%86%CF%8E%CE%BD%CE%BF%CF%85%CE%BD-%CF%84%CE%BF-%CE%9A%CF%85%CF%84%CF%84%CE%B1%CF%81%CE%B9%CE%BA%CF%8C-%CE%A0%CE%B5%CF%81%CE%B9%CE%B2%CE%AC%CE%BB%CE%BB%CE%BF%CE%BD-%CE%BA%CE%B1%CE%B9-%CE%A1%CF%85%CE%B8%CE%BC%CE%AF%CE%B6%CE%BF%CF%85%CE%BD-%CF%84%CE%B7%CE%BD-%CE%9A%CE%BF%CF%81%CF%84%CE%B9%CE%B6%CF%8C%CE%BB%CE%B7\" >\u039c\u03b5\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7 \u03a6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae, \u0395\u03bd\u03b9\u03c3\u03c7\u03cd\u03bf\u03c5\u03bd \u03c4\u03b7 \u0393\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7, \u0391\u03bd\u03b1\u03b4\u03b9\u03b1\u03bc\u03bf\u03c1\u03c6\u03ce\u03bd\u03bf\u03c5\u03bd \u03c4\u03bf \u039a\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03cc \u03a0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd \u03ba\u03b1\u03b9 \u03a1\u03c5\u03b8\u03bc\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u039a\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#%CE%9F%CE%B9-%CE%9C%CF%8D%CE%B5%CF%82-%CE%A4%CE%BF-%CE%9C%CE%B5%CE%B3%CE%B1%CE%BB%CF%8D%CF%84%CE%B5%CF%81%CE%BF-%CE%95%CE%BD%CE%B4%CE%BF%CE%BA%CF%81%CE%B9%CE%BD%CE%AD%CF%82-%CE%8C%CF%81%CE%B3%CE%B1%CE%BD%CE%BF-%CF%84%CE%BF%CF%85-%CE%A3%CF%8E%CE%BC%CE%B1%CF%84%CE%BF%CF%82\" >\u039f\u03b9 \u039c\u03cd\u03b5\u03c2: \u03a4\u03bf \u039c\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u0395\u03bd\u03b4\u03bf\u03ba\u03c1\u03b9\u03bd\u03ad\u03c2 \u038c\u03c1\u03b3\u03b1\u03bd\u03bf \u03c4\u03bf\u03c5 \u03a3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#%CE%93%CE%BB%CF%89%CF%83%CF%83%CE%AC%CF%81%CE%B9-%CE%A4%CE%B9-%CE%95%CE%AF%CE%BD%CE%B1%CE%B9-%CE%91%CF%85%CF%84%CE%BF%CE%AF-%CE%BF%CE%B9-%CE%8C%CF%81%CE%BF%CE%B9-%CE%BA%CE%B1%CE%B9-%CE%93%CE%B9%CE%B1%CF%84%CE%AF-%CE%A0%CF%81%CE%AD%CF%80%CE%B5%CE%B9-%CE%BD%CE%B1-%CF%84%CE%BF%CF%85%CF%82-%CE%93%CE%BD%CF%89%CF%81%CE%AF%CE%B6%CE%B5%CF%84%CE%B5\" >\u0393\u03bb\u03c9\u03c3\u03c3\u03ac\u03c1\u03b9: \u03a4\u03b9 \u0395\u03af\u03bd\u03b1\u03b9 \u0391\u03c5\u03c4\u03bf\u03af \u03bf\u03b9 \u038c\u03c1\u03bf\u03b9 \u03ba\u03b1\u03b9 \u0393\u03b9\u03b1\u03c4\u03af \u03a0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03bf\u03c5\u03c2 \u0393\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#%CE%93%CE%BB%CE%BF%CF%85%CF%84%CE%B1%CE%B8%CE%B5%CE%B9%CF%8C%CE%BD%CE%B7-%CE%9F-%E2%80%9C%CE%9A%CF%8D%CF%81%CE%B9%CE%BF%CF%82-%CE%91%CE%BD%CF%84%CE%B9%CE%BF%CE%BE%CE%B5%CE%B9%CE%B4%CF%89%CF%84%CE%B9%CE%BA%CF%8C%CF%82-%CE%A1%CF%85%CE%B8%CE%BC%CE%B9%CF%83%CF%84%CE%AE%CF%82%E2%80%9D\" >\u0393\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7: \u039f &#8220;\u039a\u03cd\u03c1\u03b9\u03bf\u03c2 \u0391\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03cc\u03c2 \u03a1\u03c5\u03b8\u03bc\u03b9\u03c3\u03c4\u03ae\u03c2&#8221;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#%CE%9A%CE%BF%CF%81%CF%84%CE%B9%CE%B6%CF%8C%CE%BB%CE%B7-%CE%BA%CE%B1%CE%B9-%CE%9C%CE%B5%CE%BB%CE%B1%CF%84%CE%BF%CE%BD%CE%AF%CE%BD%CE%B7-%CE%9F-%CE%9A%CE%B9%CF%81%CE%BA%CE%AC%CE%B4%CE%B9%CE%BF%CF%82-%CE%A1%CF%85%CE%B8%CE%BC%CF%8C%CF%82-%CF%80%CE%BF%CF%85-%CE%A1%CF%85%CE%B8%CE%BC%CE%AF%CE%B6%CE%B5%CE%B9-%CF%84%CE%B1-%CE%A0%CE%AC%CE%BD%CF%84%CE%B1\" >\u039a\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7 \u03ba\u03b1\u03b9 \u039c\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7: \u039f \u039a\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u03a1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03a1\u03c5\u03b8\u03bc\u03af\u03b6\u03b5\u03b9 \u03c4\u03b1 \u03a0\u03ac\u03bd\u03c4\u03b1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#%F0%9F%93%8BQuick-Self-Check-%CE%A0%CF%8C%CF%83%CE%BF-%CE%A7%CF%81%CE%B5%CE%B9%CE%AC%CE%B6%CE%B5%CF%83%CE%B1%CE%B9-%CE%9C%CF%85%CE%BF%CE%BA%CE%B9%CE%BD%CE%B9%CE%BA%CE%AE-%CE%95%CE%BD%CE%B5%CF%81%CE%B3%CE%BF%CF%80%CE%BF%CE%AF%CE%B7%CF%83%CE%B7\" >\ud83d\udccbQuick Self-Check: \u03a0\u03cc\u03c3\u03bf \u03a7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03b1\u03b9 \u039c\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ae \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#%CE%95%CE%B9%CF%83%CE%B1%CE%B3%CF%89%CE%B3%CE%AE-%CE%A0%CF%8E%CF%82-%CE%B7-%CE%86%CF%83%CE%BA%CE%B7%CF%83%CE%B7-%CE%95%CE%BD%CE%B5%CF%81%CE%B3%CE%BF%CF%80%CE%BF%CE%B9%CE%B5%CE%AF-%CF%84%CE%BF-%CE%9C%CF%85%CE%BF%CE%BA%CE%B9%CE%BD%CE%B9%CE%BA%CF%8C-%CE%A3%CF%8D%CF%83%CF%84%CE%B7%CE%BC%CE%B1\" >\u0395\u03b9\u03c3\u03b1\u03b3\u03c9\u03b3\u03ae: \u03a0\u03ce\u03c2 \u03b7 \u0386\u03c3\u03ba\u03b7\u03c3\u03b7 \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03bf \u039c\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03cc \u03a3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#1-%CE%9C%CF%85%CE%BF%CE%BA%CE%AF%CE%BD%CE%B5%CF%82-%CE%AC%CF%83%CE%BA%CE%B7%CF%83%CE%B7-%CE%B1%CE%BD%CE%AC-%CF%84%CF%8D%CF%80%CE%BF-%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7%CF%82-%CE%88%CE%BD%CE%B1%CF%82-%CE%9C%CE%BF%CF%81%CE%B9%CE%B1%CE%BA%CF%8C%CF%82-%CE%A7%CE%AC%CF%81%CF%84%CE%B7%CF%82\" >1. \u039c\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2  \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b1\u03bd\u03ac \u03c4\u03cd\u03c0\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2: \u0388\u03bd\u03b1\u03c2 \u039c\u03bf\u03c1\u03b9\u03b1\u03ba\u03cc\u03c2 \u03a7\u03ac\u03c1\u03c4\u03b7\u03c2<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#11-HIIT-High-Intensity-Interval-Training\" >1.1 HIIT (High-Intensity Interval Training)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#12-Pilates\" >1.2 Pilates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#13-Strength-Training-%CE%A0%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7-%CE%94%CF%8D%CE%BD%CE%B1%CE%BC%CE%B7%CF%82\" >1.3 Strength Training (\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u0394\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#14-%CE%91%CE%B5%CF%81%CF%8C%CE%B2%CE%B9%CE%B1-%CE%86%CF%83%CE%BA%CE%B7%CF%83%CE%B7-%CE%A3%CF%84%CE%B1%CE%B8%CE%B5%CF%81%CE%AE%CF%82-%CE%9A%CE%B1%CF%84%CE%AC%CF%83%CF%84%CE%B1%CF%83%CE%B7%CF%82-%CE%94%CE%B9%CE%AC%CE%B4%CF%81%CE%BF%CE%BC%CE%BF%CF%82-%CE%A0%CE%BF%CE%B4%CE%AE%CE%BB%CE%B1%CF%84%CE%BF-%CE%95%CE%BB%CE%BB%CE%B5%CE%B9%CF%80%CF%84%CE%B9%CE%BA%CF%8C\" >1.4 \u0391\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u0386\u03c3\u03ba\u03b7\u03c3\u03b7 \u03a3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae\u03c2 \u039a\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 (\u0394\u03b9\u03ac\u03b4\u03c1\u03bf\u03bc\u03bf\u03c2, \u03a0\u03bf\u03b4\u03ae\u03bb\u03b1\u03c4\u03bf, \u0395\u03bb\u03bb\u03b5\u03b9\u03c0\u03c4\u03b9\u03ba\u03cc)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#2-%CE%A3%CF%85%CE%B3%CE%BA%CF%81%CE%B9%CF%84%CE%B9%CE%BA%CF%8C%CF%82-%CE%A0%CE%AF%CE%BD%CE%B1%CE%BA%CE%B1%CF%82-%CE%9C%CF%85%CE%BF%CE%BA%CE%B9%CE%BD%CF%8E%CE%BD-%CE%B1%CE%BD%CE%AC-%CE%A4%CF%8D%CF%80%CE%BF-%CE%86%CF%83%CE%BA%CE%B7%CF%83%CE%B7%CF%82\" >2. \u03a3\u03c5\u03b3\u03ba\u03c1\u03b9\u03c4\u03b9\u03ba\u03cc\u03c2 \u03a0\u03af\u03bd\u03b1\u03ba\u03b1\u03c2 \u039c\u03c5\u03bf\u03ba\u03b9\u03bd\u03ce\u03bd \u03b1\u03bd\u03ac \u03a4\u03cd\u03c0\u03bf \u0386\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#3-%CE%9C%CF%85%CE%BF%CE%BA%CE%AF%CE%BD%CE%B5%CF%82-%CE%BA%CE%B1%CE%B9-%CE%9C%CE%B5%CF%84%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CE%AE-%CE%A6%CE%BB%CE%B5%CE%B3%CE%BC%CE%BF%CE%BD%CE%AE\" >3. \u039c\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u039c\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03a6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#4-%CE%95%CF%80%CE%AF%CE%B4%CF%81%CE%B1%CF%83%CE%B7-%CF%83%CF%84%CE%BF-%CE%9A%CF%85%CF%84%CF%84%CE%B1%CF%81%CE%B9%CE%BA%CF%8C-%CE%9C%CE%B9%CE%BA%CF%81%CE%BF%CF%80%CE%B5%CF%81%CE%B9%CE%B2%CE%AC%CE%BB%CE%BB%CE%BF%CE%BD\" >4. \u0395\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03bf \u039a\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03cc \u039c\u03b9\u03ba\u03c1\u03bf\u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#41-%CE%9C%CE%B9%CF%84%CE%BF%CF%87%CE%BF%CE%BD%CE%B4%CF%81%CE%B9%CE%B1%CE%BA%CE%AE-%CE%92%CE%B9%CE%BF%CE%B3%CE%AD%CE%BD%CE%B5%CF%83%CE%B7\" >4.1 \u039c\u03b9\u03c4\u03bf\u03c7\u03bf\u03bd\u03b4\u03c1\u03b9\u03b1\u03ba\u03ae \u0392\u03b9\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#42-%CE%95%CE%BE%CF%89%CE%BA%CF%85%CF%84%CF%84%CE%AC%CF%81%CE%B9%CE%B1-%CE%91%CE%BD%CE%B1%CE%B4%CE%B9%CE%B1%CE%BC%CF%8C%CF%81%CF%86%CF%89%CF%83%CE%B7\" >4.2 \u0395\u03be\u03c9\u03ba\u03c5\u03c4\u03c4\u03ac\u03c1\u03b9\u03b1 \u0391\u03bd\u03b1\u03b4\u03b9\u03b1\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#43-%CE%91%CF%85%CF%84%CE%BF%CF%86%CE%B1%CE%B3%CE%AF%CE%B1-%CE%BA%CE%B1%CE%B9-%CE%9A%CF%85%CF%84%CF%84%CE%B1%CF%81%CE%B9%CE%BA%CE%AE-%CE%91%CE%BD%CE%B1%CE%BD%CE%AD%CF%89%CF%83%CE%B7\" >4.3 \u0391\u03c5\u03c4\u03bf\u03c6\u03b1\u03b3\u03af\u03b1 \u03ba\u03b1\u03b9 \u039a\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03ae \u0391\u03bd\u03b1\u03bd\u03ad\u03c9\u03c3\u03b7<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#5-%CE%9C%CF%85%CE%BF%CF%80%CE%B5%CF%81%CE%B9%CF%84%CE%BF%CE%BD%CE%AF%CE%B1-Fascia-%CE%9F-%CE%9A%CF%81%CF%85%CE%BC%CE%BC%CE%AD%CE%BD%CE%BF%CF%82-%CE%A0%CE%B1%CE%AF%CE%BA%CF%84%CE%B7%CF%82-%CF%83%CF%84%CE%B7-%CE%9C%CF%85%CE%BF%CE%BA%CE%B9%CE%BD%CE%B9%CE%BA%CE%AE-%CE%A3%CE%B7%CE%BC%CE%B1%CF%84%CE%BF%CE%B4%CF%8C%CF%84%CE%B7%CF%83%CE%B7\" >5. \u039c\u03c5\u03bf\u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1 (Fascia): \u039f \u039a\u03c1\u03c5\u03bc\u03bc\u03ad\u03bd\u03bf\u03c2 \u03a0\u03b1\u03af\u03ba\u03c4\u03b7\u03c2 \u03c3\u03c4\u03b7 \u039c\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ae \u03a3\u03b7\u03bc\u03b1\u03c4\u03bf\u03b4\u03cc\u03c4\u03b7\u03c3\u03b7<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#51-%CE%A4%CE%B9-%CE%95%CE%AF%CE%BD%CE%B1%CE%B9-%CE%B7-%CE%9C%CF%85%CE%BF%CF%80%CE%B5%CF%81%CE%B9%CF%84%CE%BF%CE%BD%CE%AF%CE%B1-%CE%BA%CE%B1%CE%B9-%CE%93%CE%B9%CE%B1%CF%84%CE%AF-%CE%A0%CF%81%CE%AD%CF%80%CE%B5%CE%B9-%CE%BD%CE%B1-%CF%84%CE%B7-%CE%93%CE%BD%CF%89%CF%81%CE%AF%CE%B6%CE%B5%CF%84%CE%B5\" >5.1 \u03a4\u03b9 \u0395\u03af\u03bd\u03b1\u03b9 \u03b7 \u039c\u03c5\u03bf\u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1 \u03ba\u03b1\u03b9 \u0393\u03b9\u03b1\u03c4\u03af \u03a0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03b7 \u0393\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#52-%CE%97-%CE%A3%CF%8D%CE%BD%CE%B4%CE%B5%CF%83%CE%B7-%CE%9C%CF%85%CE%BF%CF%80%CE%B5%CF%81%CE%B9%CF%84%CE%BF%CE%BD%CE%AF%CE%B1%CF%82-%CE%BC%CE%B5-%CF%84%CE%B9%CF%82-%CE%9C%CF%85%CE%BF%CE%BA%CE%AF%CE%BD%CE%B5%CF%82\" >5.2 \u0397 \u03a3\u03cd\u03bd\u03b4\u03b5\u03c3\u03b7 \u039c\u03c5\u03bf\u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u039c\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#53-%CE%A0%CE%BF%CE%B9%CE%B5%CF%82-%CE%91%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82-%CE%A3%CF%84%CE%BF%CF%87%CE%B5%CF%8D%CE%BF%CF%85%CE%BD-%CF%84%CE%B7%CE%BD-%CE%A0%CE%B5%CF%81%CE%B9%CF%84%CE%BF%CE%BD%CE%AF%CE%B1\" >5.3 \u03a0\u03bf\u03b9\u03b5\u03c2 \u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03a3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03a0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#6-%CE%91%CE%BD%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CF%8C-%CE%A0%CF%81%CE%BF%CF%86%CE%AF%CE%BB-%CE%BA%CE%B1%CE%B9-%CE%9F%CF%81%CE%BC%CE%BF%CE%BD%CE%B9%CE%BA%CE%AE-%CE%A3%CE%B7%CE%BC%CE%B1%CF%84%CE%BF%CE%B4%CF%8C%CF%84%CE%B7%CF%83%CE%B7\" >6. \u0391\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03a0\u03c1\u03bf\u03c6\u03af\u03bb \u03ba\u03b1\u03b9 \u039f\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03a3\u03b7\u03bc\u03b1\u03c4\u03bf\u03b4\u03cc\u03c4\u03b7\u03c3\u03b7<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#61-%CE%91%CE%BD%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CE%AD%CF%82-%CE%9C%CF%85%CE%BF%CE%BA%CE%AF%CE%BD%CE%B5%CF%82\" >6.1 \u0391\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ad\u03c2 \u039c\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#62-%CE%9A%CE%BF%CF%81%CF%84%CE%B9%CE%B6%CF%8C%CE%BB%CE%B7-%CE%97-%CE%94%CE%B9%CF%80%CE%BB%CE%AE-%CE%8C%CF%88%CE%B7\" >6.2 \u039a\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7: \u0397 \u0394\u03b9\u03c0\u03bb\u03ae \u038c\u03c8\u03b7<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#7-%CE%91%CE%BD%CF%84%CE%B9%CE%BF%CE%BE%CE%B5%CE%B9%CE%B4%CF%89%CF%84%CE%B9%CE%BA%CF%8C-%CE%A3%CF%8D%CF%83%CF%84%CE%B7%CE%BC%CE%B1-%CE%93%CE%BB%CE%BF%CF%85%CF%84%CE%B1%CE%B8%CE%B5%CE%B9%CF%8C%CE%BD%CE%B7-%CE%BA%CE%B1%CE%B9-%CE%9C%CF%85%CE%BF%CE%BA%CE%AF%CE%BD%CE%B5%CF%82\" >7. \u0391\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03cc \u03a3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1, \u0393\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7 \u03ba\u03b1\u03b9 \u039c\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#71-%CE%93%CE%BB%CE%BF%CF%85%CF%84%CE%B1%CE%B8%CE%B5%CE%B9%CF%8C%CE%BD%CE%B7-%CE%9F-%CE%9A%CE%B5%CE%BD%CF%84%CF%81%CE%B9%CE%BA%CF%8C%CF%82-%CE%91%CE%BD%CF%84%CE%B9%CE%BF%CE%BE%CE%B5%CE%B9%CE%B4%CF%89%CF%84%CE%B9%CE%BA%CF%8C%CF%82-%CE%A1%CF%85%CE%B8%CE%BC%CE%B9%CF%83%CF%84%CE%AE%CF%82\" >7.1 \u0393\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7: \u039f \u039a\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03cc\u03c2 \u0391\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03cc\u03c2 \u03a1\u03c5\u03b8\u03bc\u03b9\u03c3\u03c4\u03ae\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#72-%CE%9F-%CE%A1%CF%8C%CE%BB%CE%BF%CF%82-%CF%84%CE%BF%CF%85-Nrf2-%CE%BA%CE%B1%CE%B9-%CE%B7-%CE%A3%CF%8D%CE%BD%CE%B4%CE%B5%CF%83%CE%B7-%CE%BC%CE%B5-%CF%84%CE%B9%CF%82-%CE%9C%CF%85%CE%BF%CE%BA%CE%AF%CE%BD%CE%B5%CF%82\" >7.2 \u039f \u03a1\u03cc\u03bb\u03bf\u03c2 \u03c4\u03bf\u03c5 Nrf2 \u03ba\u03b1\u03b9 \u03b7 \u03a3\u03cd\u03bd\u03b4\u03b5\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u039c\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#73-%CE%91%CE%BD%CF%84%CE%B9%CE%BF%CE%BE%CE%B5%CE%B9%CE%B4%CF%89%CF%84%CE%B9%CE%BA%CE%AE-%CE%91%CF%80%CF%8C%CE%BA%CF%81%CE%B9%CF%83%CE%B7-%CE%B1%CE%BD%CE%AC-%CE%A4%CF%8D%CF%80%CE%BF-%CE%86%CF%83%CE%BA%CE%B7%CF%83%CE%B7%CF%82\" >7.3 \u0391\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ae \u0391\u03c0\u03cc\u03ba\u03c1\u03b9\u03c3\u03b7 \u03b1\u03bd\u03ac \u03a4\u03cd\u03c0\u03bf \u0386\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#8-%CE%A3%CF%84%CF%81%CE%B1%CF%84%CE%B7%CE%B3%CE%B9%CE%BA%CF%8C%CF%82-%CE%A3%CF%85%CE%BD%CE%B4%CF%85%CE%B1%CF%83%CE%BC%CF%8C%CF%82-%CE%97-%CE%92%CE%AD%CE%BB%CF%84%CE%B9%CF%83%CF%84%CE%B7-%CE%A0%CF%81%CE%BF%CF%83%CE%AD%CE%B3%CE%B3%CE%B9%CF%83%CE%B7-%CE%B3%CE%B9%CE%B1-%CE%95%CE%BE%CE%B1%CF%84%CE%BF%CE%BC%CE%B9%CE%BA%CE%B5%CF%85%CE%BC%CE%AD%CE%BD%CE%B7-%CE%A0%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7\" >8. \u03a3\u03c4\u03c1\u03b1\u03c4\u03b7\u03b3\u03b9\u03ba\u03cc\u03c2 \u03a3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2: \u0397 \u0392\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03a0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03b7 \u03b3\u03b9\u03b1 \u0395\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 \u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#9-%CE%A3%CF%85%CE%BC%CF%80%CE%B5%CF%81%CE%AC%CF%83%CE%BC%CE%B1%CF%84%CE%B1-%CE%97-%CE%A3%CF%89%CF%83%CF%84%CE%AE-%CE%88%CE%BD%CF%84%CE%B1%CF%83%CE%B7-%CF%89%CF%82-%CE%9A%CE%BB%CE%B5%CE%B9%CE%B4%CE%AF-%CE%B3%CE%B9%CE%B1-%CE%9F%CF%81%CE%BC%CE%BF%CE%BD%CE%B9%CE%BA%CE%AE-%CE%92%CE%B9%CE%BF%CE%B4%CF%81%CE%B1%CF%83%CF%84%CE%B9%CE%BA%CF%8C%CF%84%CE%B7%CF%84%CE%B1-%CE%A0%CF%81%CF%8C%CE%BB%CE%B7%CF%88%CE%B7-%CE%BA%CE%B1%CE%B9-%CE%A0%CE%BF%CE%B9%CF%8C%CF%84%CE%B7%CF%84%CE%B1-%CE%96%CF%89%CE%AE%CF%82\" >9. \u03a3\u03c5\u03bc\u03c0\u03b5\u03c1\u03ac\u03c3\u03bc\u03b1\u03c4\u03b1: \u0397 \u03a3\u03c9\u03c3\u03c4\u03ae \u0388\u03bd\u03c4\u03b1\u03c3\u03b7 \u03c9\u03c2 \u039a\u03bb\u03b5\u03b9\u03b4\u03af \u03b3\u03b9\u03b1 \u039f\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u0392\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1, \u03a0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7 \u03ba\u03b1\u03b9 \u03a0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u0396\u03c9\u03ae\u03c2<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#91-%CE%97-%CE%A3%CF%89%CF%83%CF%84%CE%AE-%CE%88%CE%BD%CF%84%CE%B1%CF%83%CE%B7-%CE%91%CF%85%CE%BE%CE%AC%CE%BD%CE%B5%CE%B9-%CF%84%CE%B9%CF%82-%CE%91%CE%BD%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CE%AD%CF%82-%CE%9F%CF%81%CE%BC%CF%8C%CE%BD%CE%B5%CF%82\" >9.1 \u0397 \u03a3\u03c9\u03c3\u03c4\u03ae \u0388\u03bd\u03c4\u03b1\u03c3\u03b7 \u0391\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b9\u03c2 \u0391\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ad\u03c2 \u039f\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#92-%CE%97-%CE%A3%CF%8D%CE%BD%CE%B4%CE%B5%CF%83%CE%B7-%CE%BC%CE%B5-%CE%93%CE%BB%CF%85%CE%BA%CF%8C%CE%B6%CE%B7-%CE%9B%CE%B9%CF%80%CE%AF%CE%B4%CE%B9%CE%B1-%CE%BA%CE%B1%CE%B9-%CE%9F%CF%81%CE%BC%CE%BF%CE%BD%CE%B9%CE%BA%CE%AE-%CE%92%CE%B9%CE%BF%CE%B4%CF%81%CE%B1%CF%83%CF%84%CE%B9%CE%BA%CF%8C%CF%84%CE%B7%CF%84%CE%B1\" >9.2 \u0397 \u03a3\u03cd\u03bd\u03b4\u03b5\u03c3\u03b7 \u03bc\u03b5 \u0393\u03bb\u03c5\u03ba\u03cc\u03b6\u03b7, \u039b\u03b9\u03c0\u03af\u03b4\u03b9\u03b1 \u03ba\u03b1\u03b9 \u039f\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u0392\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#93-%CE%97-%CE%88%CE%BD%CF%84%CE%B1%CF%83%CE%B7-%CF%89%CF%82-%CE%A6%CE%AC%CF%81%CE%BC%CE%B1%CE%BA%CE%BF-%CE%A0%CE%BF%CE%B9%CF%8C%CF%84%CE%B7%CF%84%CE%B1-%CE%96%CF%89%CE%AE%CF%82-%CE%BA%CE%B1%CE%B9-%CE%A0%CF%81%CF%8C%CE%BB%CE%B7%CF%88%CE%B7\" >9.3 \u0397 \u0388\u03bd\u03c4\u03b1\u03c3\u03b7 \u03c9\u03c2 \u03a6\u03ac\u03c1\u03bc\u03b1\u03ba\u03bf: \u03a0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u0396\u03c9\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03a0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#94-%CE%9F-%CE%91%CE%BD%CF%84%CE%AF%CF%80%CE%BF%CE%B4%CE%B1%CF%82-%CE%A4%CE%B9-%CE%A3%CF%85%CE%BC%CE%B2%CE%B1%CE%AF%CE%BD%CE%B5%CE%B9-%CE%BC%CE%B5-%CE%A5%CF%80%CE%B5%CF%81%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CE%AE-%CE%AE-%CE%A0%CE%BF%CE%BB%CF%8D-%CE%A7%CE%B1%CE%BC%CE%B7%CE%BB%CE%AE-%CE%88%CE%BD%CF%84%CE%B1%CF%83%CE%B7\" >9.4 \u039f \u0391\u03bd\u03c4\u03af\u03c0\u03bf\u03b4\u03b1\u03c2: \u03a4\u03b9 \u03a3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03bc\u03b5 \u03a5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03ae \u03a0\u03bf\u03bb\u03cd \u03a7\u03b1\u03bc\u03b7\u03bb\u03ae \u0388\u03bd\u03c4\u03b1\u03c3\u03b7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#95-%CE%A0%CF%81%CE%B1%CE%BA%CF%84%CE%B9%CE%BA%CE%AE-%CE%95%CF%86%CE%B1%CF%81%CE%BC%CE%BF%CE%B3%CE%AE-%CE%97-%CE%A0%CE%B5%CF%81%CE%AF%CF%80%CF%84%CF%89%CF%83%CE%B7-%CF%84%CE%B7%CF%82-%CE%9C%CE%B1%CF%81%CE%AF%CE%B1%CF%82-%E2%80%94-%CE%88%CE%BD%CE%B1-%CE%9F%CE%BB%CE%BF%CE%BA%CE%BB%CE%B7%CF%81%CF%89%CE%BC%CE%AD%CE%BD%CE%BF-%CE%A0%CF%81%CF%8C%CE%B3%CF%81%CE%B1%CE%BC%CE%BC%CE%B1\" >9.5 \u03a0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u0395\u03c6\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae: \u0397 \u03a0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u039c\u03b1\u03c1\u03af\u03b1\u03c2 \u2014 \u0388\u03bd\u03b1 \u039f\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03bf \u03a0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#%CE%A4%CE%BF-%CE%A0%CF%81%CF%8C%CE%B3%CF%81%CE%B1%CE%BC%CE%BC%CE%B1-12-%CE%95%CE%B2%CE%B4%CE%BF%CE%BC%CE%AC%CE%B4%CE%B5%CF%82-%CE%9C%CF%85%CE%BF%CE%BA%CE%B9%CE%BD%CE%B9%CE%BA%CE%AE%CF%82-%CE%91%CE%BD%CE%B1%CE%B4%CE%B9%CE%B1%CE%BC%CF%8C%CF%81%CF%86%CF%89%CF%83%CE%B7%CF%82\" >\u03a4\u03bf \u03a0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1: 12 \u0395\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u039c\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ae\u03c2 \u0391\u03bd\u03b1\u03b4\u03b9\u03b1\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7\u03c2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/healthfittraining.com\/en\/%ce%bc%cf%85%ce%bf%ce%ba%ce%af%ce%bd%ce%b5%cf%82-%ce%ac%cf%83%ce%ba%ce%b7%cf%83%ce%b7-personal-training\/#96-%CE%A4%CE%B5%CE%BB%CE%B9%CE%BA%CF%8C-%CE%9C%CE%AE%CE%BD%CF%85%CE%BC%CE%B1\" >9.6 \u03a4\u03b5\u03bb\u03b9\u03ba\u03cc \u039c\u03ae\u03bd\u03c5\u03bc\u03b1<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A0%CF%8E%CF%82-%CF%84%CE%BF-HIIT-%CF%84%CE%BF-Pilates-%CE%BA%CE%B1%CE%B9-%CE%B7-%CE%A0%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7-%CE%94%CF%8D%CE%BD%CE%B1%CE%BC%CE%B7%CF%82\"><\/span>\u03a0\u03ce\u03c2 \u03c4\u03bf HIIT, \u03c4\u03bf Pilates \u03ba\u03b1\u03b9 \u03b7 \u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u0394\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%9C%CE%B5%CE%B9%CF%8E%CE%BD%CE%BF%CF%85%CE%BD-%CF%84%CE%B7-%CE%A6%CE%BB%CE%B5%CE%B3%CE%BC%CE%BF%CE%BD%CE%AE-%CE%95%CE%BD%CE%B9%CF%83%CF%87%CF%8D%CE%BF%CF%85%CE%BD-%CF%84%CE%B7-%CE%93%CE%BB%CE%BF%CF%85%CF%84%CE%B1%CE%B8%CE%B5%CE%B9%CF%8C%CE%BD%CE%B7-%CE%91%CE%BD%CE%B1%CE%B4%CE%B9%CE%B1%CE%BC%CE%BF%CF%81%CF%86%CF%8E%CE%BD%CE%BF%CF%85%CE%BD-%CF%84%CE%BF-%CE%9A%CF%85%CF%84%CF%84%CE%B1%CF%81%CE%B9%CE%BA%CF%8C-%CE%A0%CE%B5%CF%81%CE%B9%CE%B2%CE%AC%CE%BB%CE%BB%CE%BF%CE%BD-%CE%BA%CE%B1%CE%B9-%CE%A1%CF%85%CE%B8%CE%BC%CE%AF%CE%B6%CE%BF%CF%85%CE%BD-%CF%84%CE%B7%CE%BD-%CE%9A%CE%BF%CF%81%CF%84%CE%B9%CE%B6%CF%8C%CE%BB%CE%B7\"><\/span><em>\u039c\u03b5\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7 \u03a6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae, \u0395\u03bd\u03b9\u03c3\u03c7\u03cd\u03bf\u03c5\u03bd \u03c4\u03b7 \u0393\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7, \u0391\u03bd\u03b1\u03b4\u03b9\u03b1\u03bc\u03bf\u03c1\u03c6\u03ce\u03bd\u03bf\u03c5\u03bd \u03c4\u03bf \u039a\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03cc \u03a0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd \u03ba\u03b1\u03b9 \u03a1\u03c5\u03b8\u03bc\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u039a\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7<\/em><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03b5\u03c0\u03b1\u03bd\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03cc\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2, \u03b1\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 <a href=\"https:\/\/healthfittraining.com\/en\/personal-training\/\" data-type=\"link\" data-id=\"https:\/\/healthfittraining.com\/personal-training\/\">personal trainer<\/a>, \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c2, \u03c6\u03c5\u03c3\u03b9\u03ba\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03c5\u03c4\u03ae\u03c2 \u03ae \u03b1\u03c0\u03bb\u03ac \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03c2 \u03c0\u03bf\u03c5 \u03b1\u03b3\u03b1\u03c0\u03ac \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf \u03a0\u03b1\u03bb\u03b1\u03b9\u03cc \u03a6\u03ac\u03bb\u03b7\u03c1\u03bf, \u03c4\u03b7 \u039d\u03ad\u03b1 \u03a3\u03bc\u03cd\u03c1\u03bd\u03b7, \u03c4\u03bf\u03bd \u0386\u03bb\u03b9\u03bc\u03bf \u03ae \u03c4\u03bf\u03bd \u0386\u03b3\u03b9\u03bf \u0394\u03b7\u03bc\u03ae\u03c4\u03c1\u03b9\u03bf, \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b1\u03c0\u03bf\u03ba\u03b1\u03bb\u03cd\u03c8\u03b5\u03b9 \u03bc\u03b9\u03b1 \u03b4\u03b9\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03b5\u03b9 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03ac\u03b3\u03bd\u03c9\u03c3\u03c4\u03b7 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03ad\u03bc\u03c0\u03b5\u03b9\u03c1\u03bf\u03c5\u03c2 \u03b5\u03c0\u03b1\u03b3\u03b3\u03b5\u03bb\u03bc\u03b1\u03c4\u03af\u03b5\u03c2 \u03c4\u03bf\u03c5 fitness. \u039f\u03b9 \u03cc\u03c1\u03bf\u03b9 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c3\u03c5\u03bd\u03b1\u03bd\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u2014 \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2, \u0399\u03c1\u03b9\u03c3\u03af\u03bd\u03b7, \u039d\u03c4\u03b5\u03ba\u03bf\u03c1\u03af\u03bd\u03b7, Nrf2, \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7 \u2014 \u03b4\u03b5\u03bd \u03b4\u03b9\u03b4\u03ac\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03c3\u03b5\u03bc\u03b9\u03bd\u03ac\u03c1\u03b9\u03b1 personal training \u03ba\u03b1\u03b9 \u03c3\u03c0\u03ac\u03bd\u03b9\u03b1 \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03c0\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2. \u039a\u03b9 \u03cc\u03bc\u03c9\u03c2, \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03c4\u03b7 \u03b2\u03b9\u03bf\u03c7\u03b7\u03bc\u03b9\u03ba\u03ae \u03b2\u03ac\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b5\u03be\u03b7\u03b3\u03b5\u03af \u03b3\u03b9\u03b1\u03c4\u03af \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03c9\u03c2 \u03c6\u03ac\u03c1\u03bc\u03b1\u03ba\u03bf, \u03b3\u03b9\u03b1\u03c4\u03af \u03b4\u03cd\u03bf \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf\u03b9 \u03c0\u03bf\u03c5 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b5\u03bd\u03c4\u03b5\u03bb\u03ce\u03c2 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1, \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1\u03c4\u03af \u03b7 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 (personalized training) \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03c5\u03c4\u03ad\u03bb\u03b5\u03b9\u03b1 \u03b1\u03bb\u03bb\u03ac \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03b1\u03bd\u03b1\u03b3\u03ba\u03b1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03ba\u03b1\u03c4\u03b1\u03bd\u03cc\u03b7\u03c3\u03b7 \u03b1\u03c5\u03c4\u03ce\u03bd \u03c4\u03c9\u03bd \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03ce\u03bd \u03b1\u03bd\u03b1\u03b2\u03b1\u03b8\u03bc\u03af\u03b6\u03b5\u03b9 \u03c1\u03b9\u03b6\u03b9\u03ba\u03ac \u03c4\u03b7\u03bd \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03b5\u03c0\u03b1\u03b3\u03b3\u03b5\u03bb\u03bc\u03b1\u03c4\u03af\u03b1 personal trainer \u03bd\u03b1 \u03c3\u03c7\u03b5\u03b4\u03b9\u03ac\u03b6\u03b5\u03b9 \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03b1\u03c0\u03bb\u03ce\u03c2 \u03c3\u03b5 \u03b1\u03b9\u03c3\u03b8\u03b7\u03c4\u03b9\u03ba\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1, \u03b1\u03bb\u03bb\u03ac \u03c3\u03b5 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03c3\u03b5 \u03ba\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03cc \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf. \u0391\u03c2 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5, \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd, \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03c3\u03b1\u03c6\u03ae \u03b5\u03be\u03ae\u03b3\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c4\u03b9 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c5\u03c4\u03bf\u03af \u03bf\u03b9 \u03cc\u03c1\u03bf\u03b9 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03bc\u03b1\u03c2 \u03b1\u03c0\u03b1\u03c3\u03c7\u03bf\u03bb\u03ae\u03c3\u03bf\u03c5\u03bd.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%9F%CE%B9-%CE%9C%CF%8D%CE%B5%CF%82-%CE%A4%CE%BF-%CE%9C%CE%B5%CE%B3%CE%B1%CE%BB%CF%8D%CF%84%CE%B5%CF%81%CE%BF-%CE%95%CE%BD%CE%B4%CE%BF%CE%BA%CF%81%CE%B9%CE%BD%CE%AD%CF%82-%CE%8C%CF%81%CE%B3%CE%B1%CE%BD%CE%BF-%CF%84%CE%BF%CF%85-%CE%A3%CF%8E%CE%BC%CE%B1%CF%84%CE%BF%CF%82\"><\/span><strong>\u039f\u03b9 \u039c\u03cd\u03b5\u03c2: \u03a4\u03bf \u039c\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u0395\u03bd\u03b4\u03bf\u03ba\u03c1\u03b9\u03bd\u03ad\u03c2 \u038c\u03c1\u03b3\u03b1\u03bd\u03bf \u03c4\u03bf\u03c5 \u03a3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03c3\u03c5\u03bd\u03c4\u03c1\u03b9\u03c0\u03c4\u03b9\u03ba\u03ae \u03c0\u03bb\u03b5\u03b9\u03bf\u03c8\u03b7\u03c6\u03af\u03b1 \u03c4\u03c9\u03bd \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03c9\u03bd \u2014 \u03c3\u03c5\u03bc\u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03bf\u03bc\u03ad\u03bd\u03c9\u03bd \u03c0\u03bf\u03bb\u03bb\u03ce\u03bd \u03b5\u03c0\u03b1\u03b3\u03b3\u03b5\u03bb\u03bc\u03b1\u03c4\u03b9\u03ce\u03bd \u03c5\u03b3\u03b5\u03af\u03b1\u03c2 \u2014 \u03b1\u03bd\u03c4\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c9\u03c2 \u03cc\u03c1\u03b3\u03b1\u03bd\u03b1 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2: \u03c3\u03c6\u03af\u03b3\u03b3\u03bf\u03c5\u03bd, \u03c7\u03b1\u03bb\u03b1\u03c1\u03ce\u03bd\u03bf\u03c5\u03bd, \u03bc\u03b1\u03c2 \u03bc\u03b5\u03c4\u03b1\u03ba\u03b9\u03bd\u03bf\u03cd\u03bd. \u0391\u03c5\u03c4\u03ae \u03b7 \u03b1\u03bd\u03c4\u03af\u03bb\u03b7\u03c8\u03b7, \u03b1\u03bd \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bb\u03ac\u03b8\u03bf\u03c2, \u03b5\u03af\u03bd\u03b1\u03b9 \u03b4\u03c1\u03b1\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03b5\u03bb\u03bb\u03b9\u03c0\u03ae\u03c2. \u039f\u03b9 \u03c3\u03ba\u03b5\u03bb\u03b5\u03c4\u03b9\u03ba\u03bf\u03af \u03bc\u03cd\u03b5\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03c4\u03bf 40-45% \u03c4\u03bf\u03c5 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03c3\u03b5 \u03ad\u03bd\u03b1\u03bd \u03c5\u03b3\u03b9\u03ae \u03b5\u03bd\u03ae\u03bb\u03b9\u03ba\u03b1, \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03c4\u03bf \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03cc\u03c1\u03b3\u03b1\u03bd\u03bf \u03c4\u03bf\u03c5 \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03b9\u03bd\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c3\u03b5 \u03bc\u03ac\u03b6\u03b1. \u0391\u03c5\u03c4\u03cc \u03c0\u03bf\u03c5 \u03b7 \u03c3\u03cd\u03b3\u03c7\u03c1\u03bf\u03bd\u03b7 \u03b5\u03c0\u03b9\u03c3\u03c4\u03ae\u03bc\u03b7 \u03b1\u03c0\u03bf\u03ba\u03ac\u03bb\u03c5\u03c8\u03b5 \u03c4\u03b9\u03c2 \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03b5\u03c2 \u03b4\u03cd\u03bf \u03b4\u03b5\u03ba\u03b1\u03b5\u03c4\u03af\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03b1\u03c5\u03c4\u03ae \u03b7 \u03c4\u03b5\u03c1\u03ac\u03c3\u03c4\u03b9\u03b1 \u03bc\u03ac\u03b6\u03b1 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03c9\u03c2 \u03c0\u03bb\u03ae\u03c1\u03b5\u03c2 \u03b5\u03bd\u03b4\u03bf\u03ba\u03c1\u03b9\u03bd\u03ad\u03c2 \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1 \u2014 \u03c0\u03b9\u03b8\u03b1\u03bd\u03ce\u03c2 \u03c4\u03bf \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03ba\u03b1\u03b9 \u03c0\u03b9\u03bf \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03cc \u03b5\u03bd\u03b4\u03bf\u03ba\u03c1\u03b9\u03bd\u03ad\u03c2 \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a4\u03b9 \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03b1\u03c5\u03c4\u03cc \u03c0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac; \u039a\u03ac\u03b8\u03b5 \u03c6\u03bf\u03c1\u03ac \u03c0\u03bf\u03c5 \u03ad\u03bd\u03b1\u03c2 \u03bc\u03c5\u03c2 \u03c3\u03c5\u03c3\u03c0\u03ac\u03c4\u03b1\u03b9, \u03b5\u03ba\u03ba\u03c1\u03af\u03bd\u03b5\u03b9 \u03b5\u03ba\u03b1\u03c4\u03bf\u03bd\u03c4\u03ac\u03b4\u03b5\u03c2 \u03b2\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03ac \u03c0\u03b5\u03c0\u03c4\u03af\u03b4\u03b9\u03b1 \u03c3\u03c4\u03b7\u03bd \u03ba\u03c5\u03ba\u03bb\u03bf\u03c6\u03bf\u03c1\u03af\u03b1 \u2014 \u03c4\u03b9\u03c2 \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2. \u0391\u03c5\u03c4\u03ac \u03c4\u03b1 \u03bc\u03bf\u03c1\u03b9\u03b1\u03ba\u03ac \u03bc\u03b7\u03bd\u03cd\u03bc\u03b1\u03c4\u03b1 \u03c4\u03b1\u03be\u03b9\u03b4\u03b5\u03cd\u03bf\u03c5\u03bd \u03bc\u03ad\u03c3\u03c9 \u03c4\u03bf\u03c5 \u03b1\u03af\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b9\u03ba\u03bf\u03b9\u03bd\u03c9\u03bd\u03bf\u03cd\u03bd \u03bc\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03cc\u03c1\u03b3\u03b1\u03bd\u03bf: \u03c4\u03bf\u03bd \u03b5\u03b3\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf, \u03c4\u03bf \u03ae\u03c0\u03b1\u03c1, \u03c4\u03bf\u03bd \u03bb\u03b9\u03c0\u03ce\u03b4\u03b7 \u03b9\u03c3\u03c4\u03cc, \u03c4\u03b1 \u03bf\u03c3\u03c4\u03ac, \u03c4\u03bf \u03c0\u03ac\u03b3\u03ba\u03c1\u03b5\u03b1\u03c2, \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b1\u03bd\u03bf\u03c3\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03b9\u03ba\u03cc \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1. \u039f \u03bc\u03c5\u03ca\u03ba\u03cc\u03c2 \u03b9\u03c3\u03c4\u03cc\u03c2 \u03b4\u03b5\u03bd \u03c0\u03b5\u03c1\u03b9\u03bc\u03ad\u03bd\u03b5\u03b9 \u03c0\u03b1\u03b8\u03b7\u03c4\u03b9\u03ba\u03ac \u03b5\u03bd\u03c4\u03bf\u03bb\u03ad\u03c2 \u2014 \u03c3\u03c4\u03ad\u03bb\u03bd\u03b5\u03b9 \u03b5\u03bd\u03b5\u03c1\u03b3\u03ac \u03c0\u03bb\u03b7\u03c1\u03bf\u03c6\u03bf\u03c1\u03af\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03c1\u03c5\u03b8\u03bc\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03bf\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc, \u03c4\u03b7 \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae, \u03c4\u03b7\u03bd \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03b3\u03ae\u03c1\u03b1\u03bd\u03c3\u03b7. \u0397 \u03b1\u03bd\u03b1\u03ba\u03ac\u03bb\u03c5\u03c8\u03b7 \u03b1\u03c5\u03c4\u03ae \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03ae: \u03b4\u03b7\u03bc\u03bf\u03c3\u03b9\u03b5\u03cd\u03c4\u03b7\u03ba\u03b5 \u03c3\u03b5 \u03ba\u03bf\u03c1\u03c5\u03c6\u03b1\u03af\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bf\u03b4\u03b9\u03ba\u03ac \u03cc\u03c0\u03c9\u03c2 \u03c4\u03bf Nature \u03ba\u03b1\u03b9 \u03c4\u03bf New England Journal of Medicine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0395\u03b4\u03ce \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03b7 \u03b2\u03b1\u03b8\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1 \u03c4\u03bf\u03c5 personal training, \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u2014 \u03b5\u03af\u03c4\u03b5 \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf \u03c3\u03c4\u03bf \u03a0\u03b1\u03bb\u03b1\u03b9\u03cc \u03a6\u03ac\u03bb\u03b7\u03c1\u03bf, \u03b5\u03af\u03c4\u03b5 \u03ba\u03ac\u03bd\u03b5\u03c4\u03b5 outdoor training \u03c3\u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03bb\u03b9\u03b1\u03ba\u03ae \u03c4\u03bf\u03c5 \u0391\u03bb\u03af\u03bc\u03bf\u03c5, \u03b5\u03af\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03b5 studio \u03c3\u03c4\u03b7 \u039d\u03ad\u03b1 \u03a3\u03bc\u03cd\u03c1\u03bd\u03b7 \u03ae \u03c4\u03bf\u03bd \u0386\u03b3\u03b9\u03bf \u0394\u03b7\u03bc\u03ae\u03c4\u03c1\u03b9\u03bf: \u03b4\u03b5\u03bd \u03b5\u03c0\u03b9\u03bb\u03ad\u03b3\u03bf\u03c5\u03bc\u03b5 \u03b1\u03c0\u03bb\u03ce\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2, \u03b1\u03bb\u03bb\u03ac \u03bf\u03c5\u03c3\u03b9\u03b1\u03c3\u03c4\u03b9\u03ba\u03ac &#8220;\u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03af\u03b6\u03bf\u03c5\u03bc\u03b5&#8221; \u03c0\u03bf\u03b9\u03b5\u03c2 \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2 \u03b8\u03b1 \u03b1\u03c0\u03b5\u03bb\u03b5\u03c5\u03b8\u03b5\u03c1\u03c9\u03b8\u03bf\u03cd\u03bd, \u03c3\u03b5 \u03c4\u03b9 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c0\u03bf\u03b9\u03b1 \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03ae \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ae. \u0397 \u03ba\u03ac\u03b8\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c3\u03cd\u03c3\u03c0\u03b1\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b2\u03b9\u03bf\u03c7\u03b7\u03bc\u03b9\u03ba\u03ae \u03c3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ae, \u03ba\u03b1\u03b9 \u03bf \u03c4\u03cd\u03c0\u03bf\u03c2, \u03b7 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7, \u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b7 \u03c3\u03b5\u03b9\u03c1\u03ac \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b8\u03bf\u03c1\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03bf \u03c4\u03b5\u03bb\u03b9\u03ba\u03cc \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1. \u0391\u03c5\u03c4\u03cc \u03b5\u03be\u03b7\u03b3\u03b5\u03af \u03b3\u03b9\u03b1\u03c4\u03af \u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03b4\u03b5\u03bd \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03b5\u03b9 \u03c3\u03b5 \u03cc\u03bb\u03bf\u03c5\u03c2, \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1\u03c4\u03af \u03b7 \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03af\u03ba\u03b5\u03c5\u03c3\u03b7 (personalized exercise prescription) \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c4\u03b7 \u03bd\u03ad\u03b1 \u03b1\u03b9\u03c7\u03bc\u03ae \u03c4\u03bf\u03c5 \u03b4\u03cc\u03c1\u03b1\u03c4\u03bf\u03c2 \u03c3\u03c4\u03bf fitness \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%93%CE%BB%CF%89%CF%83%CF%83%CE%AC%CF%81%CE%B9-%CE%A4%CE%B9-%CE%95%CE%AF%CE%BD%CE%B1%CE%B9-%CE%91%CF%85%CF%84%CE%BF%CE%AF-%CE%BF%CE%B9-%CE%8C%CF%81%CE%BF%CE%B9-%CE%BA%CE%B1%CE%B9-%CE%93%CE%B9%CE%B1%CF%84%CE%AF-%CE%A0%CF%81%CE%AD%CF%80%CE%B5%CE%B9-%CE%BD%CE%B1-%CF%84%CE%BF%CF%85%CF%82-%CE%93%CE%BD%CF%89%CF%81%CE%AF%CE%B6%CE%B5%CF%84%CE%B5\"><\/span><strong>\u0393\u03bb\u03c9\u03c3\u03c3\u03ac\u03c1\u03b9: \u03a4\u03b9 \u0395\u03af\u03bd\u03b1\u03b9 \u0391\u03c5\u03c4\u03bf\u03af \u03bf\u03b9 \u038c\u03c1\u03bf\u03b9 \u03ba\u03b1\u03b9 \u0393\u03b9\u03b1\u03c4\u03af \u03a0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03bf\u03c5\u03c2 \u0393\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u039c\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2: \u039f\u03b9 \u039a\u03cd\u03c1\u03b9\u03bf\u03b9 \u03a0\u03c1\u03c9\u03c4\u03b1\u03b3\u03c9\u03bd\u03b9\u03c3\u03c4\u03ad\u03c2<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u039f \u03cc\u03c1\u03bf\u03c2<strong> &#8220;\u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b7&#8221; (myokine)<\/strong> \u03c0\u03c1\u03bf\u03ad\u03c1\u03c7\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b5\u03bb\u03bb\u03b7\u03bd\u03b9\u03ba\u03ad\u03c2 \u03bb\u03ad\u03be\u03b5\u03b9\u03c2 &#8220;\u03bc\u03c5\u03c2&#8221; + &#8220;\u03ba\u03af\u03bd\u03b7\u03c3\u03b7&#8221; \u03ba\u03b1\u03b9 \u03b5\u03b9\u03c3\u03ae\u03c7\u03b8\u03b7 \u03b5\u03c0\u03af\u03c3\u03b7\u03bc\u03b1 \u03c4\u03bf 2003 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u0394\u03b1\u03bd\u03ae \u03b5\u03c1\u03b5\u03c5\u03bd\u03ae\u03c4\u03c1\u03b9\u03b1 Bente Klarlund Pedersen. \u03a0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03ba\u03c5\u03c4\u03bf\u03ba\u03af\u03bd\u03b5\u03c2 \u2014 \u03bc\u03b9\u03ba\u03c1\u03ac \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03b9\u03ba\u03ac \u03bc\u03cc\u03c1\u03b9\u03b1 \u03c3\u03b7\u03bc\u03b1\u03c4\u03bf\u03b4\u03cc\u03c4\u03b7\u03c3\u03b7\u03c2 \u2014 \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03b5\u03ba\u03ba\u03c1\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03bf\u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03c3\u03cd\u03c3\u03c0\u03b1\u03c3\u03b7. \u03a3\u03ae\u03bc\u03b5\u03c1\u03b1 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c4\u03b1\u03c5\u03c4\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03b5\u03af \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c0\u03cc 600 \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2. \u039f\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03cc\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03b5\u03be\u03ae\u03c2:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0397 <strong>\u0399\u03bd\u03c4\u03b5\u03c1\u03bb\u03b5\u03c5\u03ba\u03af\u03bd\u03b7-6 (IL-6) <\/strong>\u03ae\u03c4\u03b1\u03bd \u03b7 \u03c0\u03c1\u03ce\u03c4\u03b7 \u03b1\u03bd\u03b1\u03b3\u03bd\u03c9\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b7. \u039a\u03b1\u03c4\u03ac \u03c4\u03b7 \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae, \u03b7 IL-6 \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b1\u03bd\u03bf\u03c3\u03bf\u03ba\u03cd\u03c4\u03c4\u03b1\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae. \u039a\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03c9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2 \u03c3\u03b5 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03ad\u03c9\u03c2 100 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1, \u03ba\u03b1\u03b9 \u03b4\u03c1\u03b1 \u03b1\u03bd\u03c4\u03b9\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03ac, \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae IL-10 \u03ba\u03b1\u03b9 IL-1ra. \u0391\u03c5\u03c4\u03ae \u03b7 &#8220;\u03b4\u03b9\u03c0\u03bb\u03ae \u03c6\u03cd\u03c3\u03b7&#8221; \u03b5\u03be\u03b7\u03b3\u03b5\u03af \u03b3\u03b9\u03b1\u03c4\u03af \u03b7 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae \u03b2\u03bb\u03ac\u03c0\u03c4\u03b5\u03b9, \u03b5\u03bd\u03ce \u03b7 \u03b1\u03c3\u03ba\u03b7\u03c3\u03b9\u03bf\u03b3\u03b5\u03bd\u03ae\u03c2 IL-6 \u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03cd\u03b5\u03b9.<\/li>\n\n\n\n<li>\u0397 <strong>\u0399\u03bd\u03c4\u03b5\u03c1\u03bb\u03b5\u03c5\u03ba\u03af\u03bd\u03b7-15 (IL-15) <\/strong>\u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03ba\u03b1\u03c4\u03b5\u03be\u03bf\u03c7\u03ae\u03bd \u03b1\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b7. \u0391\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03bf\u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7, \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03b4\u03cc\u03bc\u03b7\u03c3\u03b7 \u03bc\u03c5\u03ca\u03ba\u03bf\u03cd \u03b9\u03c3\u03c4\u03bf\u03cd, \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03b4\u03c1\u03b1 \u03b1\u03c0\u03b5\u03c5\u03b8\u03b5\u03af\u03b1\u03c2 \u03c3\u03c4\u03b1 \u03bb\u03b9\u03c0\u03bf\u03ba\u03cd\u03c4\u03c4\u03b1\u03c1\u03b1, \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03bb\u03b9\u03c0\u03cc\u03bb\u03c5\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03bb\u03b9\u03c0\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7. \u0388\u03bd\u03b1\u03c2 personal trainer \u03c0\u03bf\u03c5 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03b5\u03af \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03c7\u03b5\u03b4\u03b9\u03ac\u03c3\u03b5\u03b9 \u03c0\u03c1\u03c9\u03c4\u03cc\u03ba\u03bf\u03bb\u03bb\u03b1 \u03c0\u03bf\u03c5 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03c7\u03c4\u03af\u03b6\u03bf\u03c5\u03bd \u03bc\u03c5 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03af\u03bd\u03b5 \u03bb\u03af\u03c0\u03bf\u03c2.<\/li>\n\n\n\n<li>\u0397 <strong>\u0399\u03c1\u03b9\u03c3\u03af\u03bd\u03b7 (Irisin),<\/strong> \u03c0\u03bf\u03c5 \u03bf\u03bd\u03bf\u03bc\u03ac\u03c3\u03c4\u03b7\u03ba\u03b5 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03b8\u03b5\u03ac \u038a\u03c1\u03b9\u03b4\u03b1 \u2014 \u03b1\u03b3\u03b3\u03b5\u03bb\u03b9\u03bf\u03c6\u03cc\u03c1\u03bf \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03b8\u03b5\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03c9\u03bd \u2014 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03bc\u03b9\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b1\u03c1\u03c0\u03b1\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b1\u03bd\u03b1\u03ba\u03b1\u03bb\u03cd\u03c8\u03b5\u03b9\u03c2. \u0391\u03c0\u03b5\u03bb\u03b5\u03c5\u03b8\u03b5\u03c1\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03bf\u03c5 \u03bc\u03bf\u03bd\u03bf\u03c0\u03b1\u03c4\u03b9\u03bf\u03cd PGC-1\u03b1\/FNDC5 \u03ba\u03b1\u03b9 \u03b7 \u03ba\u03cd\u03c1\u03b9\u03b1 \u03b4\u03c1\u03ac\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 &#8220;\u03bc\u03b5\u03c4\u03b1\u03c4\u03c1\u03bf\u03c0\u03ae&#8221; \u03bb\u03b5\u03c5\u03ba\u03bf\u03cd \u03bb\u03b9\u03c0\u03ce\u03b4\u03bf\u03c5\u03c2 \u03b9\u03c3\u03c4\u03bf\u03cd (\u03b1\u03c0\u03bf\u03b8\u03b7\u03ba\u03b5\u03c5\u03c4\u03b9\u03ba\u03cc\u03c2) \u03c3\u03b5 \u03ba\u03b1\u03c6\u03ad (\u03b8\u03b5\u03c1\u03bc\u03bf\u03b3\u03cc\u03bd\u03bf\u03c2), \u03bc\u03b9\u03b1 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1 \u03b3\u03bd\u03c9\u03c3\u03c4\u03ae \u03c9\u03c2 browning. \u0391\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b7 \u0399\u03c1\u03b9\u03c3\u03af\u03bd\u03b7 \u03bc\u03b5\u03c4\u03b1\u03c4\u03c1\u03ad\u03c0\u03b5\u03b9 \u03ba\u03c5\u03c1\u03b9\u03bf\u03bb\u03b5\u03ba\u03c4\u03b9\u03ba\u03ac \u03c4\u03b1 \u03bb\u03b9\u03c0\u03bf\u03ba\u03cd\u03c4\u03c4\u03b1\u03c1\u03b1 \u03c3\u03b5 &#8220;\u03ba\u03b1\u03c5\u03c3\u03c4\u03ae\u03c1\u03b5\u03c2&#8221; \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2.<\/li>\n\n\n\n<li>\u039f <strong>BDNF (Brain-Derived Neurotrophic Facto<\/strong>r \u2014 \u0395\u03b3\u03ba\u03b5\u03c6\u03b1\u03bb\u03b9\u03ba\u03cc\u03c2 \u039d\u03b5\u03c5\u03c1\u03bf\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03cc\u03c2 \u03a0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2) \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c4\u03b7 &#8220;\u03b3\u03ad\u03c6\u03c5\u03c1\u03b1&#8221; \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03bc\u03c5\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b5\u03b3\u03ba\u03b5\u03c6\u03ac\u03bb\u03bf\u03c5. \u03a0\u03b1\u03c1\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03c3\u03c4\u03bf\u03bd \u03b5\u03b3\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03ac\u03b3\u03b5\u03b9 \u03c4\u03b7 \u03bd\u03b5\u03c5\u03c1\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7 (\u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03bd\u03ad\u03c9\u03bd \u03bd\u03b5\u03c5\u03c1\u03ce\u03bd\u03c9\u03bd), \u03c4\u03b7 \u03c3\u03c5\u03bd\u03b1\u03c0\u03c4\u03b9\u03ba\u03ae \u03c0\u03bb\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03bc\u03bd\u03ae\u03bc\u03b7. \u03a4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1, \u03b4\u03c1\u03b1 \u03c4\u03bf\u03c0\u03b9\u03ba\u03ac \u03c3\u03c4\u03bf\u03bd \u03bc\u03c5\u03ca\u03ba\u03cc \u03b9\u03c3\u03c4\u03cc \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03bf\u03be\u03b5\u03af\u03b4\u03c9\u03c3\u03b7 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ce\u03bd \u03bf\u03be\u03ad\u03c9\u03bd.<\/li>\n\n\n\n<li>\u0397 <strong>\u039d\u03c4\u03b5\u03ba\u03bf\u03c1\u03af\u03bd\u03b7 (Decorin) <\/strong>\u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03bc\u03b9\u03ba\u03c1\u03cc \u03c0\u03c1\u03c9\u03c4\u03b5\u03bf\u03b3\u03bb\u03c5\u03ba\u03ac\u03bd\u03b7-\u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b7 \u03bc\u03b5 \u03b9\u03c3\u03c7\u03c5\u03c1\u03ae \u03b1\u03bd\u03c4\u03b9-\u03bc\u03c5\u03bf\u03c3\u03c4\u03b1\u03c4\u03b9\u03bd\u03b9\u03ba\u03ae \u03b4\u03c1\u03ac\u03c3\u03b7. \u0397 \u039c\u03c5\u03bf\u03c3\u03c4\u03b1\u03c4\u03af\u03bd\u03b7 (Myostatin \u03ae GDF-8) \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c4\u03bf\u03bd \u03ba\u03cd\u03c1\u03b9\u03bf &#8220;\u03c6\u03c1\u03ad\u03bd\u03bf&#8221; \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7\u03c2 \u2014 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03af\u03b6\u03b5\u03b9 \u03c0\u03cc\u03c3\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b5\u03b3\u03b1\u03bb\u03ce\u03c3\u03b5\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03bc\u03c5\u03c2. \u0397 \u039d\u03c4\u03b5\u03ba\u03bf\u03c1\u03af\u03bd\u03b7 \u03b4\u03b5\u03c3\u03bc\u03b5\u03cd\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03b1\u03b4\u03c1\u03b1\u03bd\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03b7 \u039c\u03c5\u03bf\u03c3\u03c4\u03b1\u03c4\u03af\u03bd\u03b7, \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1. \u0397 \u03ba\u03b1\u03c4\u03b1\u03bd\u03cc\u03b7\u03c3\u03b7 \u03b1\u03c5\u03c4\u03bf\u03cd \u03c4\u03bf\u03c5 \u03b6\u03b5\u03cd\u03b3\u03bf\u03c5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b8\u03b5\u03bc\u03b5\u03bb\u03b9\u03ce\u03b4\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03c3\u03bf\u03b2\u03b1\u03c1\u03cc \u03c0\u03c1\u03c9\u03c4\u03cc\u03ba\u03bf\u03bb\u03bb\u03bf personal training.<\/li>\n\n\n\n<li>\u0397 <strong>FGF-21 (Fibroblast Growth Factor-21) <\/strong>\u03b4\u03c1\u03b1 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03c3\u03c4\u03bf \u03ae\u03c0\u03b1\u03c1 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03bb\u03b9\u03c0\u03ce\u03b4\u03b7 \u03b9\u03c3\u03c4\u03cc, \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b4\u03c1\u03b1\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c4\u03b7\u03bd \u03b5\u03c5\u03b1\u03b9\u03c3\u03b8\u03b7\u03c3\u03af\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b9\u03bd\u03c3\u03bf\u03c5\u03bb\u03af\u03bd\u03b7. \u03a3\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03c0\u03bf\u03c7\u03ae \u03cc\u03c0\u03bf\u03c5 \u03b7 \u03b9\u03bd\u03c3\u03bf\u03c5\u03bb\u03b9\u03bd\u03bf\u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03b5\u03c0\u03b9\u03b4\u03b7\u03bc\u03af\u03b1, \u03b7 FGF-21 \u03b1\u03bd\u03b1\u03b4\u03b5\u03b9\u03ba\u03bd\u03cd\u03b5\u03c4\u03b1\u03b9 \u03c9\u03c2 \u03bc\u03af\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%93%CE%BB%CE%BF%CF%85%CF%84%CE%B1%CE%B8%CE%B5%CE%B9%CF%8C%CE%BD%CE%B7-%CE%9F-%E2%80%9C%CE%9A%CF%8D%CF%81%CE%B9%CE%BF%CF%82-%CE%91%CE%BD%CF%84%CE%B9%CE%BF%CE%BE%CE%B5%CE%B9%CE%B4%CF%89%CF%84%CE%B9%CE%BA%CF%8C%CF%82-%CE%A1%CF%85%CE%B8%CE%BC%CE%B9%CF%83%CF%84%CE%AE%CF%82%E2%80%9D\"><\/span><strong>\u0393\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7: \u039f &#8220;\u039a\u03cd\u03c1\u03b9\u03bf\u03c2 \u0391\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03cc\u03c2 \u03a1\u03c5\u03b8\u03bc\u03b9\u03c3\u03c4\u03ae\u03c2&#8221;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7 (GSH) \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03bc\u03b9\u03ba\u03c1\u03cc \u03c4\u03c1\u03b9\u03c0\u03b5\u03c0\u03c4\u03af\u03b4\u03b9\u03bf \u2014 \u03c4\u03c1\u03af\u03b1 \u03b1\u03bc\u03b9\u03bd\u03bf\u03be\u03ad\u03b1 \u03b5\u03bd\u03c9\u03bc\u03ad\u03bd\u03b1 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03bf\u03c5\u03c2 (\u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03bc\u03b9\u03ba\u03cc \u03bf\u03be\u03cd, \u03ba\u03c5\u03c3\u03c4\u03b5\u0390\u03bd\u03b7, \u03b3\u03bb\u03c5\u03ba\u03af\u03bd\u03b7) \u2014 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c4\u03bf \u03c0\u03b9\u03bf \u03ac\u03c6\u03b8\u03bf\u03bd\u03bf \u03ba\u03b1\u03b9 \u03b9\u03c3\u03c7\u03c5\u03c1\u03cc \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03cc \u03bc\u03cc\u03c1\u03b9\u03bf \u03bc\u03ad\u03c3\u03b1 \u03c3\u03c4\u03b1 \u03ba\u03cd\u03c4\u03c4\u03b1\u03c1\u03ac \u03bc\u03b1\u03c2. \u03a3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7 \u03c9\u03c2 \u03c4\u03bf\u03bd &#8220;\u03c0\u03c5\u03c1\u03bf\u03c3\u03b2\u03ad\u03c3\u03c4\u03b7&#8221; \u03c4\u03bf\u03c5 \u03ba\u03c5\u03c4\u03c4\u03ac\u03c1\u03bf\u03c5: \u03b5\u03be\u03bf\u03c5\u03b4\u03b5\u03c4\u03b5\u03c1\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03b5\u03c2 \u03c1\u03af\u03b6\u03b5\u03c2 \u03bf\u03be\u03c5\u03b3\u03cc\u03bd\u03bf\u03c5 (ROS) \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03bf\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc, \u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03c4\u03b5\u03cd\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03ba\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03ad\u03c2 \u03bc\u03b5\u03bc\u03b2\u03c1\u03ac\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf DNA \u03b1\u03c0\u03cc \u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ae \u03b2\u03bb\u03ac\u03b2\u03b7, \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03ba\u03c5\u03ba\u03bb\u03ce\u03bd\u03b5\u03b9 \u03ac\u03bb\u03bb\u03b1 \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ac (\u03cc\u03c0\u03c9\u03c2 \u03c4\u03b7 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 C). \u0397 \u03b1\u03bd\u03b1\u03bb\u03bf\u03b3\u03af\u03b1 \u03b1\u03bd\u03b7\u03b3\u03bc\u03ad\u03bd\u03b7\u03c2 (GSH) \u03c0\u03c1\u03bf\u03c2 \u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03bc\u03ad\u03bd\u03b7 (GSSG) \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c4\u03bf\u03bd \u03c0\u03b9\u03bf \u03b1\u03be\u03b9\u03cc\u03c0\u03b9\u03c3\u03c4\u03bf \u03b4\u03b5\u03af\u03ba\u03c4\u03b7 \u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03bf\u03cd \u03c3\u03c4\u03c1\u03b5\u03c2 \u03c3\u03b5 \u03ba\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03cc \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf. \u0397 \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03b8\u03ad\u03bc\u03b1\u03c4\u03b1 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03b5\u03bd\u03cc\u03c2 \u03c6\u03b1\u03b9\u03bd\u03bf\u03bc\u03ad\u03bd\u03bf\u03c5 \u03b3\u03bd\u03c9\u03c3\u03c4\u03bf\u03cd \u03c9\u03c2 \u03bf\u03c1\u03bc\u03ad\u03c3\u03b5\u03c9\u03c2 (hormesis): \u03b7 \u03bc\u03b9\u03ba\u03c1\u03ae \u03bf\u03be\u03b5\u03af\u03b1 \u03b2\u03bb\u03ac\u03b2\u03b7 \u03c0\u03c5\u03c1\u03bf\u03b4\u03bf\u03c4\u03b5\u03af \u03bc\u03b9\u03b1 \u03c5\u03c0\u03b5\u03c1\u03b1\u03bd\u03c4\u03b9\u03c3\u03c4\u03ac\u03b8\u03bc\u03b9\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b1\u03c6\u03ae\u03bd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc \u03b9\u03c3\u03c7\u03c5\u03c1\u03cc\u03c4\u03b5\u03c1\u03bf.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%9A%CE%BF%CF%81%CF%84%CE%B9%CE%B6%CF%8C%CE%BB%CE%B7-%CE%BA%CE%B1%CE%B9-%CE%9C%CE%B5%CE%BB%CE%B1%CF%84%CE%BF%CE%BD%CE%AF%CE%BD%CE%B7-%CE%9F-%CE%9A%CE%B9%CF%81%CE%BA%CE%AC%CE%B4%CE%B9%CE%BF%CF%82-%CE%A1%CF%85%CE%B8%CE%BC%CF%8C%CF%82-%CF%80%CE%BF%CF%85-%CE%A1%CF%85%CE%B8%CE%BC%CE%AF%CE%B6%CE%B5%CE%B9-%CF%84%CE%B1-%CE%A0%CE%AC%CE%BD%CF%84%CE%B1\"><\/span><strong>\u039a\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7 \u03ba\u03b1\u03b9 \u039c\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7: \u039f \u039a\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u03a1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03a1\u03c5\u03b8\u03bc\u03af\u03b6\u03b5\u03b9 \u03c4\u03b1 \u03a0\u03ac\u03bd\u03c4\u03b1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03ba\u03cd\u03c1\u03b9\u03b1 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b7 \u03c3\u03c4\u03c1\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b5\u03c0\u03b9\u03bd\u03b5\u03c6\u03c1\u03af\u03b4\u03b9\u03b1. \u03a3\u03b5 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bd\u03b8\u03ae\u03ba\u03b5\u03c2, \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af \u03ad\u03bd\u03b1\u03bd \u03b1\u03c5\u03c3\u03c4\u03b7\u03c1\u03cc \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf \u03c1\u03c5\u03b8\u03bc\u03cc: \u03ba\u03bf\u03c1\u03c5\u03c6\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c4\u03bf \u03c0\u03c1\u03c9\u03af (6:00-8:00), \u03b4\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03c3\u03b7, \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5, \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03c7\u03b1\u03bb\u03ac\u03c1\u03c9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf. \u0397 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2-\u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03c9\u03c2 &#8220;\u03bc\u03bf\u03c1\u03b9\u03b1\u03ba\u03cc \u03c1\u03bf\u03bb\u03cc\u03b9&#8221;: \u03cc\u03c4\u03b1\u03bd \u03b7 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7 \u03c0\u03ad\u03c6\u03c4\u03b5\u03b9 \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5, \u03b7 \u03b5\u03c0\u03af\u03c6\u03c5\u03c3\u03b7 (\u03ba\u03c9\u03bd\u03ac\u03c1\u03b9\u03bf) \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2, \u03c4\u03b7\u03c2 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5. \u0397 \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c5\u03c0\u03bd\u03c9\u03c4\u03b9\u03ba\u03ae \u2014 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03b9\u03c3\u03c7\u03c5\u03c1\u03cc \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03cc, \u03b1\u03bd\u03c4\u03b9\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03cc \u03ba\u03b1\u03b9 \u03bf\u03b3\u03ba\u03bf\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03b1\u03bb\u03c4\u03b9\u03ba\u03cc \u03bc\u03cc\u03c1\u03b9\u03bf.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a4\u03bf \u03c0\u03c1\u03cc\u03b2\u03bb\u03b7\u03bc\u03b1 \u03b5\u03bc\u03c6\u03b1\u03bd\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03cc\u03c4\u03b1\u03bd \u03b7 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03b5\u03b9 \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03ac \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u2014 \u03bb\u03cc\u03b3\u03c9 \u03c3\u03c4\u03c1\u03b5\u03c2, \u03ba\u03b1\u03ba\u03bf\u03cd \u03cd\u03c0\u03bd\u03bf\u03c5, \u03c5\u03c0\u03b5\u03c1\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ae \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b6\u03c9\u03ae\u03c2. \u0397 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03c5\u03c0\u03b5\u03c1\u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03bf\u03bb\u03b1\u03b9\u03bc\u03af\u03b1 \u03b1\u03bd\u03b1\u03c3\u03c4\u03ad\u03bb\u03bb\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2, \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03ac\u03c3\u03c3\u03b5\u03b9 \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf, \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b7 \u03c3\u03c0\u03bb\u03b1\u03c7\u03bd\u03b9\u03ba\u03ae \u03b5\u03bd\u03b1\u03c0\u03cc\u03b8\u03b5\u03c3\u03b7 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2, \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ad\u03bb\u03bb\u03b5\u03b9 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03bf\u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7, \u03b1\u03c0\u03bf\u03b4\u03c5\u03bd\u03b1\u03bc\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf \u03b1\u03bd\u03bf\u03c3\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03b9\u03ba\u03cc \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b1 \u03b1\u03c0\u03bf\u03b8\u03ad\u03bc\u03b1\u03c4\u03b1 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7\u03c2. \u039c\u03b5 \u03bb\u03af\u03b3\u03b1 \u03bb\u03cc\u03b3\u03b9\u03b1, \u03b7 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03c4\u03bf \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03bf \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03cc \u03c0\u03bf\u03c5 \u03b8\u03ad\u03bb\u03bf\u03c5\u03bc\u03b5: \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae, \u03ba\u03b1\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc, \u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03cc \u03c3\u03c4\u03c1\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03cb\u03c0\u03bd\u03af\u03b1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0395\u03b4\u03ce \u03b7 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 (personalized exercise) \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03b7: \u03bf \u03c4\u03cd\u03c0\u03bf\u03c2, \u03b7 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7, \u03b7 \u03ce\u03c1\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03bf\u03c5\u03bd \u03ac\u03bc\u03b5\u03c3\u03b1 \u03c4\u03bf\u03bd \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf \u03c1\u03c5\u03b8\u03bc\u03cc \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2-\u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2. \u03a4\u03bf HIIT \u03c4\u03bf \u03c0\u03c1\u03c9\u03af \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03c3\u03b5\u03b9 \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03bf\u03c1\u03cd\u03c6\u03c9\u03c3\u03b7 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c4\u03b7 \u03bc\u03b5\u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03b1\u03bd\u03ae \u03c0\u03c4\u03ce\u03c3\u03b7, \u03b5\u03bd\u03ce Pilates \u03c4\u03bf \u03b1\u03c0\u03cc\u03b3\u03b5\u03c5\u03bc\u03b1 \u03ae \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03b1\u03c7\u03cd\u03bd\u03b5\u03b9 \u03c4\u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03c5\u03bd\u03bf\u03ae\u03c3\u03b5\u03b9 \u03c4\u03b7 \u03bd\u03c5\u03c7\u03c4\u03b5\u03c1\u03b9\u03bd\u03ae \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2. \u0388\u03bd\u03b1\u03c2 \u03b5\u03ba\u03c0\u03b1\u03b9\u03b4\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf\u03c2 personal trainer \u03c3\u03c4\u03b1 \u039d\u03cc\u03c4\u03b9\u03b1 \u03a0\u03c1\u03bf\u03ac\u03c3\u03c4\u03b9\u03b1 \u2014 \u03a0\u03b1\u03bb\u03b1\u03b9\u03cc \u03a6\u03ac\u03bb\u03b7\u03c1\u03bf, \u039d\u03ad\u03b1 \u03a3\u03bc\u03cd\u03c1\u03bd\u03b7, \u0386\u03bb\u03b9\u03bc\u03bf \u03ae \u0386\u03b3\u03b9\u03bf \u0394\u03b7\u03bc\u03ae\u03c4\u03c1\u03b9\u03bf \u2014 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03b5\u03af \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ae \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c3\u03c7\u03b5\u03b4\u03b9\u03ac\u03c3\u03b5\u03b9 \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd \u03cc\u03c7\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf, \u03c4\u03b7 \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u039a\u03bb\u03b5\u03b9\u03b4\u03af: \u0397 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 (personal training) \u03b4\u03b5\u03bd \u03b1\u03c6\u03bf\u03c1\u03ac \u03bc\u03cc\u03bd\u03bf \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2. \u0391\u03c6\u03bf\u03c1\u03ac \u03c4\u03bf\u03bd \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03cc \u03bc\u03b9\u03b1\u03c2 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03b7\u03c2 \u03b2\u03b9\u03bf\u03c7\u03b7\u03bc\u03b9\u03ba\u03ae\u03c2 \u03b1\u03c0\u03cc\u03ba\u03c1\u03b9\u03c3\u03b7\u03c2 \u2014 \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03ce\u03bd, \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2, \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2, \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7\u03c2 \u2014 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03c3\u03bc\u03ad\u03bd\u03b7\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03ad\u03c2 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2 \u03ba\u03ac\u03b8\u03b5 \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03bf\u03c5. \u0391\u03bd\u03b1\u03b6\u03b7\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ad\u03bd\u03b1\u03bd personal trainer \u03c0\u03bf\u03c5 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03b5\u03af \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c3\u03c4\u03bf \u03a0\u03b1\u03bb\u03b1\u03b9\u03cc \u03a6\u03ac\u03bb\u03b7\u03c1\u03bf, \u03c4\u03b7 \u039d\u03ad\u03b1 \u03a3\u03bc\u03cd\u03c1\u03bd\u03b7, \u03c4\u03bf\u03bd \u0386\u03bb\u03b9\u03bc\u03bf \u03ae \u03c4\u03bf\u03bd \u0386\u03b3\u03b9\u03bf \u0394\u03b7\u03bc\u03ae\u03c4\u03c1\u03b9\u03bf.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%F0%9F%93%8BQuick-Self-Check-%CE%A0%CF%8C%CF%83%CE%BF-%CE%A7%CF%81%CE%B5%CE%B9%CE%AC%CE%B6%CE%B5%CF%83%CE%B1%CE%B9-%CE%9C%CF%85%CE%BF%CE%BA%CE%B9%CE%BD%CE%B9%CE%BA%CE%AE-%CE%95%CE%BD%CE%B5%CF%81%CE%B3%CE%BF%CF%80%CE%BF%CE%AF%CE%B7%CF%83%CE%B7\"><\/span>\ud83d\udccb<strong>Quick Self-Check: \u03a0\u03cc\u03c3\u03bf \u03a7\u03c1\u03b5\u03b9\u03ac\u03b6\u03b5\u03c3\u03b1\u03b9 \u039c\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ae \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a0\u03c1\u03b9\u03bd \u03c0\u03c1\u03bf\u03c7\u03c9\u03c1\u03ae\u03c3\u03b5\u03b9\u03c2, \u03c4\u03c3\u03ad\u03ba\u03b1\u03c1\u03b5 \u03c0\u03cc\u03c3\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u03c3\u03b5 \u03b1\u03c6\u03bf\u03c1\u03bf\u03cd\u03bd. \u038c\u03c3\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b1\u03bd\u03b1\u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03b9\u03c2, \u03c4\u03cc\u03c3\u03bf \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b7 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b7 \u03b3\u03b9\u03b1 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 personal training.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>\u2713<\/strong><\/td><td><strong>\u03a3\u03cd\u03bc\u03c0\u03c4\u03c9\u03bc\u03b1 \/ \u039a\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7<\/strong><\/td><td><strong>\u03a4\u03b9 \u03a3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u039c\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ac<\/strong><\/td><\/tr><tr><td>\u2610<\/td><td>\ud83d\ude34 \u039a\u03bf\u03c5\u03c1\u03ac\u03b6\u03bf\u03bc\u03b1\u03b9 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bb\u03cc\u03b3\u03bf, \u03c0\u03b1\u03c1\u03cc\u03bb\u03bf \u03c0\u03bf\u03c5 \u03ba\u03bf\u03b9\u03bc\u03ac\u03bc\u03b1\u03b9<\/td><td>\u03a0\u03b9\u03b8\u03b1\u03bd\u03ae \u03b4\u03c5\u03c3\u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2-\u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2, \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03bc\u03b9\u03c4\u03bf\u03c7\u03bf\u03bd\u03b4\u03c1\u03b9\u03b1\u03ba\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1<\/td><\/tr><tr><td>\u2610<\/td><td>\ud83c\udfcb\ufe0f \u0393\u03c5\u03bc\u03bd\u03ac\u03b6\u03bf\u03bc\u03b1\u03b9 \u03b1\u03bb\u03bb\u03ac \u03b4\u03b5\u03bd \u03b2\u03bb\u03ad\u03c0\u03c9 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bc\u03bf\u03c5<\/td><td>\u03a0\u03b9\u03b8\u03b1\u03bd\u03ae \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u039c\u03c5\u03bf\u03c3\u03c4\u03b1\u03c4\u03af\u03bd\u03b7, \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 IL-15\/Decorin<\/td><\/tr><tr><td>\u2610<\/td><td>\ud83e\udd27 \u0391\u03c1\u03c1\u03c9\u03c3\u03c4\u03b1\u03af\u03bd\u03c9 \u03c3\u03c5\u03c7\u03bd\u03ac (3+ \u03c6\u03bf\u03c1\u03ad\u03c2\/\u03c7\u03c1\u03cc\u03bd\u03bf)<\/td><td>\u03a7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae, \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7, \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03b1\u03bd\u03c4\u03b9\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae IL-6<\/td><\/tr><tr><td>\u2610<\/td><td>\ud83e\udde0 \u00abBrain fog\u00bb \u2014 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03af\u03b1 \u03c3\u03c5\u03b3\u03ba\u03ad\u03bd\u03c4\u03c1\u03c9\u03c3\u03b7\u03c2<\/td><td>\u039c\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03bf\u03c2 BDNF, \u03c0\u03b9\u03b8\u03b1\u03bd\u03ae \u03bd\u03b5\u03c5\u03c1\u03bf\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae<\/td><\/tr><tr><td>\u2610<\/td><td>\ud83d\udccf \u0391\u03cd\u03be\u03b7\u03c3\u03b7 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03c4\u03b1 \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03b1 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1<\/td><td>\u039c\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u0399\u03c1\u03b9\u03c3\u03af\u03bd\u03b7, \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2 browning, \u03b9\u03bd\u03c3\u03bf\u03c5\u03bb\u03b9\u03bd\u03bf\u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7 \u2192 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b7 FGF-21<\/td><\/tr><tr><td>\u2610<\/td><td>\ud83d\ude24 \u0394\u03c5\u03c3\u03ba\u03b1\u03bc\u03c8\u03af\u03b1, \u03c0\u03cc\u03bd\u03bf\u03b9 \u03c3\u03c4\u03bf\u03bd \u03b1\u03c5\u03c7\u03ad\u03bd\u03b1\/\u03bc\u03ad\u03c3\u03b7<\/td><td>\u03a0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03b9\u03b1\u03ba\u03ad\u03c2 \u03c3\u03c5\u03b3\u03ba\u03bf\u03bb\u03bb\u03ae\u03c3\u03b5\u03b9\u03c2, \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 Decorin, \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae fascia<\/td><\/tr><tr><td>\u2610<\/td><td>\ud83d\udca4 \u0394\u03c5\u03c3\u03ba\u03bf\u03bb\u03b5\u03cd\u03bf\u03bc\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03bf\u03b9\u03bc\u03b7\u03b8\u03ce \u03ae \u03be\u03c5\u03c0\u03bd\u03ac\u03c9 \u03ba\u03bf\u03c5\u03c1\u03b1\u03c3\u03bc\u03ad\u03bd\u03bf\u03c2\/\u03b7<\/td><td>\u03a5\u03c8\u03b7\u03bb\u03ae \u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03ae \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7 \u2192 \u03bc\u03c0\u03bb\u03bf\u03ba\u03b1\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7<\/td><\/tr><tr><td>\u2610<\/td><td>\ud83d\udcc9 \u039c\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 libido \/ \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1<\/td><td>\u039c\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03b2\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 (\u03c4\u03b5\u03c3\u03c4\/\u03bd\u03b7, \u03bf\u03b9\u03c3\u03c4\u03c1\u03bf\u03b3\u03cc\u03bd\u03b1, GH)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0391\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1: 0-2 = \u039a\u03b1\u03bb\u03ae \u03b2\u03ac\u03c3\u03b7, \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b8\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03b9.&nbsp; 3-5 = \u03a3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03b1\u03bd\u03ac\u03b3\u03ba\u03b7 \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ae\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2.&nbsp; 6-8 = \u0395\u03c0\u03b5\u03af\u03b3\u03bf\u03c5\u03c3\u03b1 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b7 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf\u03c5 personal training.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u03a3\u03c5\u03bd\u03ad\u03c7\u03b9\u03c3\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03b2\u03ac\u03b6\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bb\u03ac\u03b2\u03b5\u03b9\u03c2 \u03a4\u0399 \u0391\u039a\u03a1\u0399\u0392\u03a9\u03a3 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9\u03c2 \u2193<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%95%CE%B9%CF%83%CE%B1%CE%B3%CF%89%CE%B3%CE%AE-%CE%A0%CF%8E%CF%82-%CE%B7-%CE%86%CF%83%CE%BA%CE%B7%CF%83%CE%B7-%CE%95%CE%BD%CE%B5%CF%81%CE%B3%CE%BF%CF%80%CE%BF%CE%B9%CE%B5%CE%AF-%CF%84%CE%BF-%CE%9C%CF%85%CE%BF%CE%BA%CE%B9%CE%BD%CE%B9%CE%BA%CF%8C-%CE%A3%CF%8D%CF%83%CF%84%CE%B7%CE%BC%CE%B1\"><\/span><strong>\u0395\u03b9\u03c3\u03b1\u03b3\u03c9\u03b3\u03ae: \u03a0\u03ce\u03c2 \u03b7 \u0386\u03c3\u03ba\u03b7\u03c3\u03b7 \u0395\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03bf \u039c\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03cc \u03a3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a4\u03ce\u03c1\u03b1 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bf\u03cd\u03bc\u03b5 \u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf\u03b9 \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03b7 \u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03b7 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2-\u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2, \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bc\u03b5 \u03bd\u03b1 \u03b5\u03be\u03b5\u03c1\u03b5\u03c5\u03bd\u03ae\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf \u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03cc \u03b5\u03c1\u03ce\u03c4\u03b7\u03bc\u03b1: \u03c0\u03ce\u03c2 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03bf\u03af \u03c4\u03cd\u03c0\u03bf\u03b9 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ac \u03c0\u03c1\u03bf\u03c6\u03af\u03bb \u03ba\u03b1\u03b9 \u03c4\u03b9 \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03b1\u03c5\u03c4\u03cc \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03bc\u03b1\u03c2 \u03c5\u03b3\u03b5\u03af\u03b1; \u0391\u03c5\u03c4\u03ae \u03b7 \u03b3\u03bd\u03ce\u03c3\u03b7 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c4\u03b7 \u03b2\u03ac\u03c3\u03b7 \u03c0\u03ac\u03bd\u03c9 \u03c3\u03c4\u03b7\u03bd \u03bf\u03c0\u03bf\u03af\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03c3\u03cd\u03b3\u03c7\u03c1\u03bf\u03bd\u03bf\u03c2 personal trainer \u03c3\u03c4\u03b1 \u039d\u03cc\u03c4\u03b9\u03b1 \u03a0\u03c1\u03bf\u03ac\u03c3\u03c4\u03b9\u03b1 \u03c4\u03b7\u03c2 \u0391\u03b8\u03ae\u03bd\u03b1\u03c2 \u2014 \u03b1\u03c0\u03cc \u03c4\u03bf \u03a0\u03b1\u03bb\u03b1\u03b9\u03cc \u03a6\u03ac\u03bb\u03b7\u03c1\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b7 \u039d\u03ad\u03b1 \u03a3\u03bc\u03cd\u03c1\u03bd\u03b7 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03bf\u03bd \u0386\u03bb\u03b9\u03bc\u03bf \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u0386\u03b3\u03b9\u03bf \u0394\u03b7\u03bc\u03ae\u03c4\u03c1\u03b9\u03bf \u2014 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03c7\u03b5\u03b4\u03b9\u03ac\u03b6\u03b5\u03b9 \u03c4\u03b1 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b1 \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03ac \u03c4\u03bf\u03c5.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u039f \u03cc\u03c1\u03bf\u03c2 &#8220;\u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b7&#8221; \u03b5\u03b9\u03c3\u03ae\u03c7\u03b8\u03b7 \u03b5\u03c0\u03af\u03c3\u03b7\u03bc\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b5\u03c1\u03b5\u03c5\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae \u03bf\u03bc\u03ac\u03b4\u03b1 \u03c4\u03b7\u03c2 Bente Klarlund Pedersen \u03c4\u03bf 2003, \u03cc\u03c4\u03b1\u03bd \u03b1\u03bd\u03b1\u03b3\u03bd\u03c9\u03c1\u03af\u03c3\u03c4\u03b7\u03ba\u03b5 \u03cc\u03c4\u03b9 \u03b7 IL-6 \u03b1\u03c0\u03b5\u03bb\u03b5\u03c5\u03b8\u03b5\u03c1\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b1\u03b6\u03b9\u03ba\u03ac \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03c3\u03ba\u03b5\u03bb\u03b5\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03bc\u03b5 \u03b5\u03bd\u03c4\u03b5\u03bb\u03ce\u03c2 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03cc\u03bb\u03bf \u03b1\u03c0\u03cc \u03b5\u03ba\u03b5\u03af\u03bd\u03bf\u03bd \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b9\u03c4\u03b5\u03bb\u03b5\u03af \u03c3\u03c4\u03b7 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae. \u0397 \u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03b7 \u03b1\u03bd\u03b1\u03ba\u03ac\u03bb\u03c5\u03c8\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03c4\u03bf \u03b5\u03af\u03b4\u03bf\u03c2, \u03b7 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b8\u03bf\u03c1\u03af\u03b6\u03bf\u03c5\u03bd \u03c0\u03bf\u03b9\u03b5\u03c2 \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2 \u03b1\u03c0\u03b5\u03bb\u03b5\u03c5\u03b8\u03b5\u03c1\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9, \u03c3\u03b5 \u03c4\u03b9 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c0\u03bf\u03b9\u03b1 \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03ae \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ae. \u0391\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b7 \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03c4\u03bf\u03c5 \u03c4\u03cd\u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u2014 \u03bc\u03ad\u03c3\u03b1 \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03bb\u03b1\u03af\u03c3\u03b9\u03bf \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf\u03c5 personal training \u2014 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bb\u03ac \u03b8\u03ad\u03bc\u03b1 \u03b1\u03b9\u03c3\u03b8\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03ae \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2, \u03b1\u03bb\u03bb\u03ac \u03bf\u03c5\u03c3\u03b9\u03b1\u03c3\u03c4\u03b9\u03ba\u03ac &#8220;\u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03af\u03b6\u03b5\u03b9&#8221; \u03c4\u03b7 \u03bc\u03bf\u03c1\u03b9\u03b1\u03ba\u03ae \u03b1\u03c0\u03cc\u03ba\u03c1\u03b9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c3\u03b5 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03ba\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03ae\u03c2 \u03c3\u03b7\u03bc\u03b1\u03c4\u03bf\u03b4\u03cc\u03c4\u03b7\u03c3\u03b7\u03c2.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u039a\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03cc \u03b5\u03c1\u03ce\u03c4\u03b7\u03bc\u03b1: \u03a0\u03ce\u03c2 \u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9 \u03c4\u03bf \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03cc \u03c0\u03c1\u03bf\u03c6\u03af\u03bb \u03bc\u03b5\u03c4\u03b1\u03be\u03cd HIIT, Pilates, Strength Training \u03ba\u03b1\u03b9 \u0391\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1\u03c2 \u0386\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, \u03ba\u03b1\u03b9 \u03c4\u03b9 \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03b1\u03c5\u03c4\u03cc \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae, \u03c4\u03bf \u03ba\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03cc \u03bc\u03b9\u03ba\u03c1\u03bf\u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1;<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-%CE%9C%CF%85%CE%BF%CE%BA%CE%AF%CE%BD%CE%B5%CF%82-%CE%AC%CF%83%CE%BA%CE%B7%CF%83%CE%B7-%CE%B1%CE%BD%CE%AC-%CF%84%CF%8D%CF%80%CE%BF-%CF%80%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7%CF%82-%CE%88%CE%BD%CE%B1%CF%82-%CE%9C%CE%BF%CF%81%CE%B9%CE%B1%CE%BA%CF%8C%CF%82-%CE%A7%CE%AC%CF%81%CF%84%CE%B7%CF%82\"><\/span><strong>1. \u039c\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2  \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b1\u03bd\u03ac \u03c4\u03cd\u03c0\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2: \u0388\u03bd\u03b1\u03c2 \u039c\u03bf\u03c1\u03b9\u03b1\u03ba\u03cc\u03c2 \u03a7\u03ac\u03c1\u03c4\u03b7\u03c2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11-HIIT-High-Intensity-Interval-Training\"><\/span>1.1 <a href=\"https:\/\/healthfittraining.com\/en\/group-training\/\" data-type=\"page\" data-id=\"6512\">HIIT (High-Intensity Interval Training)<\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b4\u03b9\u03b1\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03b7\u03c2 \u03b1\u03bd\u03ac\u03c0\u03b1\u03c5\u03c3\u03b7\u03c2. \u0391\u03c5\u03c4\u03cc \u03c4\u03bf \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc stress \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03bc\u03b9\u03b1 \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03b9\u03c3\u03c7\u03c5\u03c1\u03ae \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ae \u03b1\u03c0\u03cc\u03ba\u03c1\u03b9\u03c3\u03b7. \u039a\u03b1\u03c4\u03ac \u03c4\u03bf HIIT, \u03b7 \u0399\u03bd\u03c4\u03b5\u03c1\u03bb\u03b5\u03c5\u03ba\u03af\u03bd\u03b7-6 (IL-6) \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b5\u03ba\u03b8\u03b5\u03c4\u03b9\u03ba\u03ac, \u03c6\u03c4\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03b5 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03ad\u03c9\u03c2 \u03ba\u03b1\u03b9 100 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ac. \u03a3\u03b5 \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b7 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae IL-6 (\u03c0\u03bf\u03c5 \u03c3\u03c5\u03bd\u03bf\u03b4\u03b5\u03cd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc TNF-\u03b1), \u03b7 \u03b1\u03c3\u03ba\u03b7\u03c3\u03b9\u03bf\u03b3\u03b5\u03bd\u03ae\u03c2 IL-6 \u03b4\u03c1\u03b1 \u03b1\u03bd\u03c4\u03b9\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03ac, \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae IL-10 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03b1\u03bd\u03b1\u03c3\u03c4\u03bf\u03bb\u03ad\u03b1 IL-1ra. \u03a0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1, \u03b7 \u0399\u03c1\u03b9\u03c3\u03af\u03bd\u03b7 \u03b5\u03ba\u03c4\u03bf\u03be\u03b5\u03cd\u03b5\u03c4\u03b1\u03b9 \u03bb\u03cc\u03b3\u03c9 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03bc\u03bf\u03bd\u03bf\u03c0\u03b1\u03c4\u03b9\u03bf\u03cd PGC-1\u03b1\/FNDC5, \u03c0\u03c1\u03bf\u03ac\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 &#8220;\u03bc\u03b5\u03c4\u03b1\u03c4\u03c1\u03bf\u03c0\u03ae&#8221; \u03c4\u03bf\u03c5 \u03bb\u03b5\u03c5\u03ba\u03bf\u03cd \u03bb\u03b9\u03c0\u03ce\u03b4\u03bf\u03c5\u03c2 \u03b9\u03c3\u03c4\u03bf\u03cd \u03c3\u03b5 \u03ba\u03b1\u03c6\u03ad (browning), \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03b8\u03b5\u03c1\u03bc\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03bc\u03b9\u03c4\u03bf\u03c7\u03bf\u03bd\u03b4\u03c1\u03b9\u03b1\u03ba\u03ae \u03b2\u03b9\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u039f BDNF (Brain-Derived Neurotrophic Factor) \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03ba\u03b1\u03c4\u03ac \u03c4\u03bf HIIT, \u03be\u03b5\u03c0\u03b5\u03c1\u03bd\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03b1\u03c0\u03cc\u03ba\u03c1\u03b9\u03c3\u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae\u03c2 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2. \u0391\u03c5\u03c4\u03cc\u03c2 \u03bf \u03bd\u03b5\u03c5\u03c1\u03bf\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03cc\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b4\u03b5\u03bd \u03b4\u03c1\u03b1 \u03bc\u03cc\u03bd\u03bf \u03c3\u03c4\u03bf\u03bd \u03b5\u03b3\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf, \u03b1\u03bb\u03bb\u03ac \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03c4\u03bf\u03c0\u03b9\u03ba\u03ac \u03c4\u03b7\u03bd \u03bf\u03be\u03b5\u03af\u03b4\u03c9\u03c3\u03b7 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ce\u03bd \u03bf\u03be\u03ad\u03c9\u03bd \u03c3\u03c4\u03bf\u03bd \u03bc\u03c5\u03ca\u03ba\u03cc \u03b9\u03c3\u03c4\u03cc \u03bc\u03ad\u03c3\u03c9 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 AMPK. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b7 FGF-21 (Fibroblast Growth Factor-21) \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc HIIT, \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03b5\u03c5\u03b1\u03b9\u03c3\u03b8\u03b7\u03c3\u03af\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b9\u03bd\u03c3\u03bf\u03c5\u03bb\u03af\u03bd\u03b7 \u03b7\u03c0\u03b1\u03c4\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c6\u03b5\u03c1\u03b9\u03ba\u03ac.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12-Pilates\"><\/span>1.2 <a href=\"https:\/\/healthfittraining.com\/en\/pilates-%cf%80%ce%b1%ce%bb%ce%b1%ce%b9%ce%bf-%cf%86%ce%b1%ce%bb%ce%b7%cf%81%ce%bf\/\" data-type=\"page\" data-id=\"7595\">Pilates<\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a4\u03bf Pilates, \u03b1\u03bd \u03ba\u03b1\u03b9 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2, \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03b5\u03af \u03c0\u03b1\u03c1\u03b1\u03c4\u03b5\u03c4\u03b1\u03bc\u03ad\u03bd\u03b7 \u03b9\u03c3\u03bf\u03bc\u03b5\u03c4\u03c1\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03b5\u03ba\u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03ae \u03bc\u03c5\u03ca\u03ba\u03ae \u03c3\u03cd\u03c3\u03c0\u03b1\u03c3\u03b7, \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c4\u03bf\u03c5 core (\u03b5\u03b3\u03ba\u03ac\u03c1\u03c3\u03b9\u03bf\u03c2 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03cc\u03c2, \u03c0\u03c5\u03b5\u03bb\u03b9\u03ba\u03cc \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2, \u03c0\u03bf\u03bb\u03c5\u03c3\u03c7\u03b9\u03b4\u03ae\u03c2). \u0391\u03c5\u03c4\u03cc\u03c2 \u03bf \u03c4\u03cd\u03c0\u03bf\u03c2 \u03c3\u03cd\u03c3\u03c0\u03b1\u03c3\u03b7\u03c2 \u03b5\u03c5\u03bd\u03bf\u03b5\u03af \u03c4\u03b7\u03bd \u03b1\u03c0\u03b5\u03bb\u03b5\u03c5\u03b8\u03ad\u03c1\u03c9\u03c3\u03b7 \u0399\u03bd\u03c4\u03b5\u03c1\u03bb\u03b5\u03c5\u03ba\u03af\u03bd\u03b7\u03c2-15 (IL-15), \u03bc\u03b9\u03b1\u03c2 \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b7\u03c2 \u03bc\u03b5 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b7 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc \u03c4\u03bf\u03c5 \u03bb\u03b9\u03c0\u03ce\u03b4\u03bf\u03c5\u03c2 \u03b9\u03c3\u03c4\u03bf\u03cd. \u0397 IL-15 \u03b4\u03c1\u03b1 \u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03c4\u03b1 \u03bb\u03b9\u03c0\u03bf\u03ba\u03cd\u03c4\u03c4\u03b1\u03c1\u03b1 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03bf\u03c5 \u03c5\u03c0\u03bf\u03b4\u03bf\u03c7\u03ad\u03b1 IL-15R\u03b1, \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03bb\u03b9\u03c0\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03bb\u03b9\u03c0\u03cc\u03bb\u03c5\u03c3\u03b7, \u03b5\u03bd\u03ce \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03c4\u03b5\u03cd\u03b5\u03b9 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03c3\u03c5\u03bd\u03b5\u03c7\u03ae\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03b9\u03ba\u03ce\u03bd \u03bc\u03c5\u03ce\u03bd \u03c3\u03c4\u03bf Pilates \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u039d\u03c4\u03b5\u03ba\u03bf\u03c1\u03af\u03bd\u03b7\u03c2 (Decorin), \u03b5\u03bd\u03cc\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u03bf\u03b3\u03bb\u03c5\u03ba\u03ac\u03bd\u03bf\u03c5-\u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03b1\u03bd\u03b1\u03c3\u03c4\u03ad\u03bb\u03bb\u03b5\u03b9 \u03c4\u03b7 \u039c\u03c5\u03bf\u03c3\u03c4\u03b1\u03c4\u03af\u03bd\u03b7. \u0397 \u03bc\u03c5\u03bf\u03c3\u03c4\u03b1\u03c4\u03af\u03bd\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03ba\u03cd\u03c1\u03b9\u03bf\u03c2 \u03b1\u03c1\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03b9\u03c3\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7\u03c2, \u03ba\u03b1\u03b9 \u03b7 \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03bf\u03bb\u03ae \u03c4\u03b7\u03c2 \u03bc\u03ad\u03c3\u03c9 Decorin \u03b1\u03bd\u03bf\u03af\u03b3\u03b5\u03b9 \u03c4\u03bf\u03bd \u03b4\u03c1\u03cc\u03bc\u03bf \u03b3\u03b9\u03b1 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b2\u03b1\u03c1\u03b9\u03ac \u03c6\u03bf\u03c1\u03c4\u03af\u03b1. \u0391\u03ba\u03cc\u03bc\u03b7, \u03b7 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b1\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae \u03c4\u03bf\u03c5 Pilates \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03c4\u03cc\u03bd\u03bf \u03c4\u03bf\u03c5 \u03c3\u03c5\u03bc\u03c0\u03b1\u03b8\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd \u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03bf\u03cd \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2, \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03ad\u03ba\u03ba\u03c1\u03b9\u03c3\u03b7 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2, \u03ba\u03ac\u03c4\u03b9 \u03c0\u03bf\u03c5 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03ad\u03bc\u03bc\u03b5\u03c3\u03b1 \u03c4\u03bf \u03b1\u03bd\u03c4\u03b9\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03cc \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13-Strength-Training-%CE%A0%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7-%CE%94%CF%8D%CE%BD%CE%B1%CE%BC%CE%B7%CF%82\"><\/span>1.3 <a href=\"https:\/\/healthfittraining.com\/en\/personal-training-%ce%bd%ce%b5%ce%b1-%cf%83%ce%bc%cf%85%cf%81%ce%bd%ce%b7\/\" data-type=\"page\" data-id=\"6978\">Strength Training (\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u0394\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2)<\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03bc\u03b5 \u03bc\u03ad\u03c4\u03c1\u03b9\u03b1 \u03ad\u03c9\u03c2 \u03c5\u03c8\u03b7\u03bb\u03ac \u03c6\u03bf\u03c1\u03c4\u03af\u03b1 (65-85% \u03c4\u03b7\u03c2 1RM) \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c4\u03bf\u03bd \u03c0\u03b9\u03bf \u03b9\u03c3\u03c7\u03c5\u03c1\u03cc \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03ba\u03cc \u03b5\u03c1\u03ad\u03b8\u03b9\u03c3\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03bc\u03c5\u03ca\u03ba\u03cc \u03b9\u03c3\u03c4\u03cc. \u0397 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03ba\u03ae \u03c4\u03ac\u03c3\u03b7 (mechanotransduction) \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03bf \u03bc\u03bf\u03bd\u03bf\u03c0\u03ac\u03c4\u03b9 mTOR, \u03c4\u03bf \u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03b9\u03c3\u03c4\u03b9\u03ba\u03cc \u03bc\u03bf\u03bd\u03bf\u03c0\u03ac\u03c4\u03b9 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03bf\u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7\u03c2, \u03b5\u03bd\u03ce \u03c0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1 \u03c0\u03c5\u03c1\u03bf\u03b4\u03bf\u03c4\u03b5\u03af \u03ad\u03bd\u03b1 \u03bc\u03bf\u03bd\u03b1\u03b4\u03b9\u03ba\u03cc \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03cc \u03c0\u03c1\u03bf\u03c6\u03af\u03bb. \u0397 IL-6 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03ad\u03c3\u03b1 \u03c3\u03b5 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ad\u03bd\u03b1\u03c1\u03be\u03b7 \u03b2\u03b1\u03c1\u03b9\u03ac\u03c2 \u03c3\u03cd\u03c3\u03c0\u03b1\u03c3\u03b7\u03c2, \u03b1\u03bb\u03bb\u03ac \u03b7 \u03c7\u03c1\u03bf\u03bd\u03bf\u03ba\u03b9\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae \u03b4\u03b9\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9 \u03b1\u03c0\u03cc \u03c4\u03bf HIIT: \u03b7 \u03ba\u03bf\u03c1\u03cd\u03c6\u03c9\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03bf \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03b7 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03c0\u03c1\u03bf\u03ad\u03c1\u03c7\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03ad\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c4\u03bf \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf (\u03c0.\u03c7. \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9 \u03c3\u03c4\u03bf squat, \u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03b9 \u03c3\u03c4\u03bf deadlift).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u039c\u03c5\u03bf\u03c3\u03c4\u03b1\u03c4\u03af\u03bd\u03b7 (GDF-8) \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ad\u03bb\u03bb\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b1\u03bd\u03b5\u03bc\u03c0\u03cc\u03b4\u03b9\u03c3\u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1. \u03a4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1, \u03b7 \u039d\u03c4\u03b5\u03ba\u03bf\u03c1\u03af\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03b7 Follistatin \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9, \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ad\u03bd\u03b1 \u03ad\u03bd\u03c4\u03bf\u03bd\u03b1 \u03b1\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03ba\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03cc \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd. \u0397 IL-15, \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03b5\u03ba\u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03ae \u03c6\u03ac\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c3\u03cd\u03c3\u03c0\u03b1\u03c3\u03b7\u03c2, \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03bf\u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf \u03c3\u03c0\u03bb\u03b1\u03c7\u03bd\u03b9\u03ba\u03cc \u03bb\u03af\u03c0\u03bf\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7\u03c2 \u03bb\u03b9\u03c0\u03bf\u03bb\u03c5\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b4\u03c1\u03ac\u03c3\u03b7\u03c2.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"14-%CE%91%CE%B5%CF%81%CF%8C%CE%B2%CE%B9%CE%B1-%CE%86%CF%83%CE%BA%CE%B7%CF%83%CE%B7-%CE%A3%CF%84%CE%B1%CE%B8%CE%B5%CF%81%CE%AE%CF%82-%CE%9A%CE%B1%CF%84%CE%AC%CF%83%CF%84%CE%B1%CF%83%CE%B7%CF%82-%CE%94%CE%B9%CE%AC%CE%B4%CF%81%CE%BF%CE%BC%CE%BF%CF%82-%CE%A0%CE%BF%CE%B4%CE%AE%CE%BB%CE%B1%CF%84%CE%BF-%CE%95%CE%BB%CE%BB%CE%B5%CE%B9%CF%80%CF%84%CE%B9%CE%BA%CF%8C\"><\/span>1.4<a href=\"https:\/\/healthfittraining.com\/en\/ems-training\/\" data-type=\"page\" data-id=\"6506\"> \u0391\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u0386\u03c3\u03ba\u03b7\u03c3\u03b7<\/a> \u03a3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae\u03c2 \u039a\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 (\u0394\u03b9\u03ac\u03b4\u03c1\u03bf\u03bc\u03bf\u03c2, \u03a0\u03bf\u03b4\u03ae\u03bb\u03b1\u03c4\u03bf, \u0395\u03bb\u03bb\u03b5\u03b9\u03c0\u03c4\u03b9\u03ba\u03cc)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 (Steady-State Cardio) \u2014 \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03c3\u03b5 \u03b4\u03b9\u03ac\u03b4\u03c1\u03bf\u03bc\u03bf, \u03c0\u03bf\u03b4\u03ae\u03bb\u03b1\u03c4\u03bf, \u03b5\u03bb\u03bb\u03b5\u03b9\u03c0\u03c4\u03b9\u03ba\u03cc \u03bc\u03b7\u03c7\u03ac\u03bd\u03b7\u03bc\u03b1 \u2014 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c4\u03bf\u03bd \u03c0\u03b9\u03bf \u03b4\u03b9\u03b1\u03b4\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03bf \u03c4\u03cd\u03c0\u03bf \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03c3\u03c4\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03b1\u03c5\u03c4\u03cc\u03bd \u03c0\u03bf\u03c5 \u03c3\u03c5\u03c7\u03bd\u03ac \u03c5\u03c0\u03bf\u03c4\u03b9\u03bc\u03ac\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ae \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1. \u0397 \u03b1\u03bb\u03ae\u03b8\u03b5\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03b7 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03bc\u03ad\u03c4\u03c1\u03b9\u03b1\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 (60-75% \u03c4\u03b7\u03c2 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7\u03c2 \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03ae\u03c2 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2) \u03b3\u03b9\u03b1 30-60 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03bc\u03bf\u03bd\u03b1\u03b4\u03b9\u03ba\u03cc \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03bf \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03cc \u03c0\u03c1\u03bf\u03c6\u03af\u03bb. \u0397 IL-6 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03bb\u03bf\u03b3\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u2014 \u03c3\u03b5 \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b7 \u03c1\u03b1\u03b3\u03b4\u03b1\u03af\u03b1 \u03ba\u03bf\u03c1\u03cd\u03c6\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 HIIT, \u03b7 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 IL-6 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af \u03bc\u03b9\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b5\u03c4\u03b1\u03bc\u03ad\u03bd\u03b7 \u03ba\u03b1\u03bc\u03c0\u03cd\u03bb\u03b7 \u03c0\u03bf\u03c5 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af \u03c4\u03b7 \u03c3\u03b7\u03bc\u03b1\u03c4\u03bf\u03b4\u03cc\u03c4\u03b7\u03c3\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03ae \u03b3\u03b9\u03b1 \u03ce\u03c1\u03b5\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u0391\u03c5\u03c4\u03ae \u03b7 \u00ab\u03b1\u03c1\u03b3\u03ae \u03b1\u03c0\u03b5\u03bb\u03b5\u03c5\u03b8\u03ad\u03c1\u03c9\u03c3\u03b7\u00bb \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 CRP \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae\u03c2 \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae\u03c2.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c3\u03c5\u03bd\u03b5\u03b9\u03c3\u03c6\u03bf\u03c1\u03ac \u03c4\u03b7\u03c2 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03bc\u03b9\u03c4\u03bf\u03c7\u03bf\u03bd\u03b4\u03c1\u03b9\u03b1\u03ba\u03ae \u03b2\u03b9\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03b5\u03c5\u03b5\u03bb\u03b9\u03be\u03af\u03b1. \u0397 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b5\u03c4\u03b1\u03bc\u03ad\u03bd\u03b7 \u03bc\u03ad\u03c4\u03c1\u03b9\u03b1 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03bf\u03bd PGC-1\u03b1 \u03bc\u03ad\u03c3\u03c9 \u03b5\u03bd\u03cc\u03c2 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03bf\u03cd \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03bf\u03cd \u03b1\u03c0\u03cc \u03c4\u03bf HIIT: \u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u03b6\u03ae\u03c4\u03b7\u03c3\u03b7 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03c4\u03b7 \u03c3\u03b7\u03bc\u03b1\u03c4\u03bf\u03b4\u03cc\u03c4\u03b7\u03c3\u03b7 AMPK-SIRT1-PGC-1\u03b1, \u03bf\u03b4\u03b7\u03b3\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c3\u03b5 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c5\u03ba\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03bc\u03b9\u03c4\u03bf\u03c7\u03bf\u03bd\u03b4\u03c1\u03af\u03c9\u03bd \u03c3\u03c4\u03b9\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2 \u03c4\u03cd\u03c0\u03bf\u03c5 I (\u03b1\u03c1\u03b3\u03ad\u03c2, \u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ad\u03c2). \u0391\u03c5\u03c4\u03cc \u03bc\u03b5\u03c4\u03b1\u03c6\u03c1\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03bf\u03be\u03b5\u03af\u03b4\u03c9\u03c3\u03b7\u03c2 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ce\u03bd \u03bf\u03be\u03ad\u03c9\u03bd (fat oxidation), \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b5\u03be\u03ac\u03c1\u03c4\u03b7\u03c3\u03b7 \u03b1\u03c0\u03cc \u03b3\u03bb\u03c5\u03ba\u03bf\u03b3\u03cc\u03bd\u03bf \u03c3\u03b5 \u03b7\u03c1\u03b5\u03bc\u03af\u03b1, \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03b3\u03bb\u03c5\u03ba\u03cc\u03b6\u03b7\u03c2 \u03b1\u03af\u03bc\u03b1\u03c4\u03bf\u03c2 \u03ba\u03b1\u03b8&#8217; \u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2. \u0397 FGF-21 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7\u03c2 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1\u03c2 (&gt;40 \u03bb\u03b5\u03c0\u03c4\u03ac), \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b7\u03c0\u03b1\u03c4\u03b9\u03ba\u03ac \u03c4\u03b7\u03bd \u03b5\u03c5\u03b1\u03b9\u03c3\u03b8\u03b7\u03c3\u03af\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b9\u03bd\u03c3\u03bf\u03c5\u03bb\u03af\u03bd\u03b7.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a3\u03b5 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03cd\u03c0\u03bd\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae\u03c2 \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7\u03c2, \u03b7 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ad\u03c7\u03b5\u03b9 \u03c4\u03b5\u03ba\u03bc\u03b7\u03c1\u03b9\u03c9\u03bc\u03ad\u03bd\u03b1 \u03c4\u03b1 \u03b9\u03c3\u03c7\u03c5\u03c1\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1: \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 30-45 \u03bb\u03b5\u03c0\u03c4\u03ac \u03bc\u03ad\u03c4\u03c1\u03b9\u03b1\u03c2 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7 \u03bb\u03b1\u03bd\u03b8\u03ac\u03bd\u03bf\u03c5\u03c3\u03b1 \u03c0\u03b5\u03c1\u03af\u03bf\u03b4\u03bf \u03cd\u03c0\u03bd\u03bf\u03c5 (sleep onset latency) \u03ba\u03b1\u03c4\u03ac 25-30%, \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03bf\u03bd \u03b2\u03b1\u03b8\u03cd \u03cd\u03c0\u03bd\u03bf (slow-wave sleep) \u03ba\u03b1\u03c4\u03ac 15-20%, \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03bf\u03c5\u03bd \u03c4\u03b7 \u03bd\u03c5\u03c7\u03c4\u03b5\u03c1\u03b9\u03bd\u03ae \u03ba\u03bf\u03c1\u03cd\u03c6\u03c9\u03c3\u03b7 \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2. \u039f \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03c4\u03cc\u03c3\u03bf \u03c4\u03b7 \u03b8\u03b5\u03c1\u03bc\u03bf\u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 (\u03b7 \u03c0\u03c4\u03ce\u03c3\u03b7 \u03b8\u03b5\u03c1\u03bc\u03bf\u03ba\u03c1\u03b1\u03c3\u03af\u03b1\u03c2 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03c0\u03c5\u03c1\u03bf\u03b4\u03bf\u03c4\u03b5\u03af \u03c5\u03c0\u03bd\u03b7\u03bb\u03af\u03b1) \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae\u03c2 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03bf\u03c5 \u03c0\u03b1\u03c1\u03b1\u03c3\u03c5\u03bc\u03c0\u03b1\u03b8\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd \u03c4\u03cc\u03bd\u03bf\u03c5. \u0393\u03b9\u03b1 \u03c4\u03bf\u03bd \u03bb\u03cc\u03b3\u03bf \u03b1\u03c5\u03c4\u03cc, \u03b7 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03b5\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u03b3\u03b9\u03b1 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03b5\u03bd\u03c4\u03b1\u03c4\u03b9\u03ba\u03ce\u03bd \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03b9\u03ce\u03bd HIIT \u03ae Strength Training.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0388\u03bd\u03b1 \u03c3\u03b7\u03bc\u03b5\u03af\u03bf \u03c0\u03bf\u03c5 \u03b1\u03be\u03af\u03b6\u03b5\u03b9 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae\u03c2: \u03b7 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03bc\u03b7\u03c7\u03b1\u03bd\u03ae\u03bc\u03b1\u03c4\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b7\u03c1\u03af\u03bf\u03c5 (\u03b4\u03b9\u03ac\u03b4\u03c1\u03bf\u03bc\u03bf\u03c2, \u03c0\u03bf\u03b4\u03ae\u03bb\u03b1\u03c4\u03bf, \u03b5\u03bb\u03bb\u03b5\u03b9\u03c0\u03c4\u03b9\u03ba\u03cc) \u03c0\u03c1\u03bf\u03c3\u03c6\u03ad\u03c1\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03bc\u03bf\u03bd\u03b1\u03b4\u03b9\u03ba\u03cc \u03c0\u03bb\u03b5\u03bf\u03bd\u03ad\u03ba\u03c4\u03b7\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03c3\u03c5\u03c7\u03bd\u03ac \u03b1\u03b3\u03bd\u03bf\u03b5\u03af\u03c4\u03b1\u03b9 \u2014 \u03c4\u03bf\u03bd \u03b1\u03ba\u03c1\u03b9\u03b2\u03ae \u03ad\u03bb\u03b5\u03b3\u03c7\u03bf \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2. \u0397 \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03c4\u03b1\u03c7\u03cd\u03c4\u03b7\u03c4\u03b1\u03c2, \u03ba\u03bb\u03af\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03b5\u03b9 \u03c3\u03c4\u03bf\u03bd personal trainer \u03bd\u03b1 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03c3\u03b5\u03b9 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03c4\u03b7 \u03b6\u03ce\u03bd\u03b7 \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03ae\u03c2 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03bc\u03b5\u03b3\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03b7 \u03bb\u03b9\u03c0\u03bf\u03bb\u03c5\u03c4\u03b9\u03ba\u03ae \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ae \u03b1\u03c0\u03cc\u03ba\u03c1\u03b9\u03c3\u03b7 (\u0396\u03ce\u03bd\u03b7 2: 60-70% HRmax) \u03ae \u03c4\u03b7 \u03bc\u03b9\u03c4\u03bf\u03c7\u03bf\u03bd\u03b4\u03c1\u03b9\u03b1\u03ba\u03ae \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae (\u0396\u03ce\u03bd\u03b7 3: 70-80% HRmax). \u0391\u03c5\u03c4\u03ae \u03b7 \u03b1\u03ba\u03c1\u03af\u03b2\u03b5\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03bf \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03b5\u03c5\u03c7\u03b8\u03b5\u03af \u03c3\u03b5 outdoor \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ac \u03c4\u03b1 cardio \u03bc\u03b7\u03c7\u03b1\u03bd\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03bb\u03cd\u03c4\u03b9\u03bc\u03b1 \u03b5\u03c1\u03b3\u03b1\u03bb\u03b5\u03af\u03b1 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2-%CE%A3%CF%85%CE%B3%CE%BA%CF%81%CE%B9%CF%84%CE%B9%CE%BA%CF%8C%CF%82-%CE%A0%CE%AF%CE%BD%CE%B1%CE%BA%CE%B1%CF%82-%CE%9C%CF%85%CE%BF%CE%BA%CE%B9%CE%BD%CF%8E%CE%BD-%CE%B1%CE%BD%CE%AC-%CE%A4%CF%8D%CF%80%CE%BF-%CE%86%CF%83%CE%BA%CE%B7%CF%83%CE%B7%CF%82\"><\/span><strong>2. \u03a3\u03c5\u03b3\u03ba\u03c1\u03b9\u03c4\u03b9\u03ba\u03cc\u03c2 \u03a0\u03af\u03bd\u03b1\u03ba\u03b1\u03c2 \u039c\u03c5\u03bf\u03ba\u03b9\u03bd\u03ce\u03bd \u03b1\u03bd\u03ac \u03a4\u03cd\u03c0\u03bf \u0386\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u039f \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u03c0\u03af\u03bd\u03b1\u03ba\u03b1\u03c2 \u03c3\u03c5\u03bd\u03bf\u03c8\u03af\u03b6\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03ba\u03c5\u03c1\u03b9\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ae \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03bd\u03ac \u03c4\u03cd\u03c0\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2, \u03b2\u03b1\u03c3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03c2 \u03c3\u03b5 \u03b4\u03b5\u03b4\u03bf\u03bc\u03ad\u03bd\u03b1 \u03ba\u03bb\u03b9\u03bd\u03b9\u03ba\u03ce\u03bd \u03bc\u03b5\u03bb\u03b5\u03c4\u03ce\u03bd.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>\u039c\u03c5\u03bf\u03ba\u03af\u03bd\u03b7<\/strong><\/td><td><strong>HIIT<\/strong><\/td><td><strong>Pilates<\/strong><\/td><td><strong>Strength<\/strong><\/td><td><strong>\u0391\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1<\/strong><\/td><td><strong>\u039a\u03cd\u03c1\u03b9\u03b1 \u0394\u03c1\u03ac\u03c3\u03b7<\/strong><\/td><\/tr><tr><td>IL-6<\/td><td>+++<\/td><td>+<\/td><td>++<\/td><td>++<\/td><td>\u0391\u03bd\u03c4\u03b9\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae<\/td><\/tr><tr><td>IL-15<\/td><td>++<\/td><td>++<\/td><td>+++<\/td><td>+<\/td><td>\u0391\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae\/\u039b\u03b9\u03c0\u03bf\u03bb\u03c5\u03c4\u03b9\u03ba\u03ae<\/td><\/tr><tr><td>\u0399\u03c1\u03b9\u03c3\u03af\u03bd\u03b7<\/td><td>+++<\/td><td>+<\/td><td>++<\/td><td>++<\/td><td>Browning \u03bb\u03af\u03c0\u03bf\u03c5\u03c2<\/td><\/tr><tr><td>BDNF<\/td><td>+++<\/td><td>+<\/td><td>++<\/td><td>++<\/td><td>\u039d\u03b5\u03c5\u03c1\u03bf\u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03c4\u03b5\u03c5\u03c4\u03b9\u03ba\u03ae<\/td><\/tr><tr><td>Decorin<\/td><td>+<\/td><td>++<\/td><td>+++<\/td><td>+<\/td><td>\u0391\u03bd\u03c4\u03b9-\u03bc\u03c5\u03bf\u03c3\u03c4\u03b1\u03c4\u03af\u03bd\u03b7<\/td><\/tr><tr><td>\u039c\u03c5\u03bf\u03c3\u03c4\u03b1\u03c4\u03af\u03bd\u03b7<\/td><td>\u2193\u2193<\/td><td>\u2193<\/td><td>\u2193\u2193\u2193<\/td><td>\u2193<\/td><td>\u039a\u03b1\u03c4\u03b1\u03c3\u03c4\u03bf\u03bb\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7\u03c2<\/td><\/tr><tr><td>FGF-21<\/td><td>+++<\/td><td>+<\/td><td>++<\/td><td>++<\/td><td>\u0395\u03c5\u03b1\u03b9\u03c3\u03b8\u03b7\u03c3\u03af\u03b1 \u03b9\u03bd\u03c3\u03bf\u03c5\u03bb\u03af\u03bd\u03b7\u03c2<\/td><\/tr><tr><td>PGC-1\u03b1<\/td><td>+++<\/td><td>+<\/td><td>++<\/td><td>+++<\/td><td>\u039c\u03b9\u03c4\u03bf\u03c7\u03bf\u03bd\u03b4\u03c1\u03b9\u03b1\u03ba\u03ae \u03b2\u03b9\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>+++ = \u03a0\u03bf\u03bb\u03cd \u03c5\u03c8\u03b7\u03bb\u03ae \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae, ++ = \u039c\u03ad\u03c4\u03c1\u03b9\u03b1, + = \u03a7\u03b1\u03bc\u03b7\u03bb\u03ae, \u2193 = \u039a\u03b1\u03c4\u03b1\u03c3\u03c4\u03bf\u03bb\u03ae<\/em><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-%CE%9C%CF%85%CE%BF%CE%BA%CE%AF%CE%BD%CE%B5%CF%82-%CE%BA%CE%B1%CE%B9-%CE%9C%CE%B5%CF%84%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CE%AE-%CE%A6%CE%BB%CE%B5%CE%B3%CE%BC%CE%BF%CE%BD%CE%AE\"><\/span><strong>3. \u039c\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u039c\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03a6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae \u03c7\u03b1\u03bc\u03b7\u03bb\u03bf\u03cd \u03b2\u03b1\u03b8\u03bc\u03bf\u03cd (metaflammation) \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c4\u03bf\u03bd \u03ba\u03bf\u03b9\u03bd\u03cc \u03c0\u03b1\u03c1\u03b1\u03bd\u03bf\u03bc\u03b1\u03c3\u03c4\u03ae \u03c4\u03bf\u03c5 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03c3\u03c5\u03bd\u03b4\u03c1\u03cc\u03bc\u03bf\u03c5, \u03c4\u03bf\u03c5 \u03b4\u03b9\u03b1\u03b2\u03ae\u03c4\u03b7 \u03c4\u03cd\u03c0\u03bf\u03c5 2, \u03c4\u03b7\u03c2 \u03b1\u03b8\u03b7\u03c1\u03bf\u03c3\u03ba\u03bb\u03ae\u03c1\u03c9\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03bd\u03b5\u03c5\u03c1\u03bf\u03b5\u03ba\u03c6\u03c5\u03bb\u03b9\u03c3\u03c4\u03b9\u03ba\u03ce\u03bd \u03c0\u03b1\u03b8\u03ae\u03c3\u03b5\u03c9\u03bd. \u03a7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 TNF-\u03b1, CRP \u03ba\u03b1\u03b9 IL-1\u03b2 \u03c3\u03c4\u03bf\u03bd \u03bf\u03c1\u03cc, \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03bf\u03cd\u03bd \u03c4\u03bf\u03c5\u03c2 \u03b9\u03c3\u03c4\u03bf\u03cd\u03c2 \u03c3\u03b5 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 NF-\u03baB.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03b1\u03c3\u03ba\u03b7\u03c3\u03b9\u03bf\u03b3\u03b5\u03bd\u03ae\u03c2 IL-6 \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03b6\u03b5\u03b9 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c6\u03b1\u03b9\u03bd\u03cc\u03bc\u03b5\u03bd\u03bf \u03bc\u03ad\u03c3\u03c9 \u03b5\u03bd\u03cc\u03c2 \u03ba\u03bf\u03bc\u03c8\u03bf\u03cd \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03bf\u03cd: \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03bf\u03bd \u03bc\u03b5\u03c4\u03b1\u03b3\u03c1\u03b1\u03c6\u03b9\u03ba\u03cc \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b1 STAT3, \u03bf \u03bf\u03c0\u03bf\u03af\u03bf\u03c2 \u03bc\u03b5 \u03c4\u03b7 \u03c3\u03b5\u03b9\u03c1\u03ac \u03c4\u03bf\u03c5 \u03b5\u03c0\u03ac\u03b3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae IL-10 (\u03b9\u03c3\u03c7\u03c5\u03c1\u03ae \u03b1\u03bd\u03c4\u03b9\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03ba\u03c5\u03c4\u03bf\u03ba\u03af\u03bd\u03b7) \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03b1\u03bd\u03b1\u03c3\u03c4\u03bf\u03bb\u03ad\u03b1 IL-1ra, \u03c0\u03bf\u03c5 \u03bc\u03c0\u03bb\u03bf\u03ba\u03ac\u03c1\u03b5\u03b9 \u03c4\u03b7 \u03b4\u03c1\u03ac\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae\u03c2 IL-1\u03b2. \u039a\u03bb\u03b9\u03bd\u03b9\u03ba\u03ad\u03c2 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 12 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 HIIT (3 \u03c6\u03bf\u03c1\u03ad\u03c2\/\u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1) \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd CRP \u03ba\u03b1\u03c4\u03ac 30-40% \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 TNF-\u03b1 \u03ba\u03b1\u03c4\u03ac 20-25%, \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u0399\u03c1\u03b9\u03c3\u03af\u03bd\u03b7 \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03b5\u03b9 \u03b5\u03c0\u03b9\u03c0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c4\u03b1 \u03c3\u03c4\u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03b5\u03bd\u03cc\u03c2 \u03ad\u03bc\u03bc\u03b5\u03c3\u03bf\u03c5 \u03b1\u03bb\u03bb\u03ac \u03b5\u03be\u03af\u03c3\u03bf\u03c5 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03bf\u03cd \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03bf\u03cd: \u03bc\u03b5\u03c4\u03b1\u03c4\u03c1\u03ad\u03c0\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bb\u03b5\u03c5\u03ba\u03ac \u03bb\u03b9\u03c0\u03bf\u03ba\u03cd\u03c4\u03c4\u03b1\u03c1\u03b1 \u03c3\u03b5 \u03bc\u03c0\u03b5\u03b6 (beige adipocytes), \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7 \u03bc\u03ac\u03b6\u03b1 \u03c4\u03bf\u03c5 &#8220;\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03bf\u03b3\u03cc\u03bd\u03bf\u03c5&#8221; \u03c3\u03c0\u03bb\u03b1\u03c7\u03bd\u03b9\u03ba\u03bf\u03cd \u03bb\u03af\u03c0\u03bf\u03c5\u03c2, \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c4\u03b7 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c0\u03b7\u03b3\u03ae \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae\u03c2 TNF-\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03b4\u03b9\u03c0\u03bf\u03ba\u03b9\u03bd\u03ce\u03bd \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1. \u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03bc\u03ad\u03c3\u03c9 \u03c4\u03b7\u03c2 IL-15, \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03c4\u03b7 \u03b4\u03b9\u03ae\u03b8\u03b7\u03c3\u03b7 \u03bc\u03b1\u03ba\u03c1\u03bf\u03c6\u03ac\u03b3\u03c9\u03bd \u03c4\u03cd\u03c0\u03bf\u03c5 \u039c1 (\u03c0\u03c1\u03bf\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03ce\u03bd) \u03c3\u03c4\u03bf\u03bd \u03bb\u03b9\u03c0\u03ce\u03b4\u03b7 \u03b9\u03c3\u03c4\u03cc, \u03b5\u03c5\u03bd\u03bf\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03bc\u03b5\u03c4\u03ac\u03b2\u03b1\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c6\u03b1\u03b9\u03bd\u03cc\u03c4\u03c5\u03c0\u03bf \u039c2 (\u03b1\u03bd\u03c4\u03b9\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03cc).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u039a\u03bb\u03b9\u03bd\u03b9\u03ba\u03ae \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1: \u0397 \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b4\u03b5\u03bd &#8220;\u03c3\u03b2\u03ae\u03bd\u03b5\u03b9&#8221; \u03b1\u03c0\u03bb\u03ce\u03c2 \u03c4\u03b7 \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae, \u03b1\u03bb\u03bb\u03ac \u03b1\u03bd\u03b1\u03b4\u03b9\u03b1\u03bc\u03bf\u03c1\u03c6\u03ce\u03bd\u03b5\u03b9 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03b1\u03bd\u03bf\u03c3\u03bf\u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c4\u03bf\u03c0\u03af\u03bf \u03bc\u03ad\u03c3\u03c9 \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03ce\u03bd, \u03b4\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c9\u03c2 \u03c6\u03c5\u03c3\u03b9\u03ba\u03cc\u03c2 &#8220;\u03b1\u03bd\u03c4\u03b9\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03cc\u03c2 \u03c1\u03c5\u03b8\u03bc\u03b9\u03c3\u03c4\u03ae\u03c2\u201d.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4-%CE%95%CF%80%CE%AF%CE%B4%CF%81%CE%B1%CF%83%CE%B7-%CF%83%CF%84%CE%BF-%CE%9A%CF%85%CF%84%CF%84%CE%B1%CF%81%CE%B9%CE%BA%CF%8C-%CE%9C%CE%B9%CE%BA%CF%81%CE%BF%CF%80%CE%B5%CF%81%CE%B9%CE%B2%CE%AC%CE%BB%CE%BB%CE%BF%CE%BD\"><\/span><strong>4. \u0395\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03bf \u039a\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03cc \u039c\u03b9\u03ba\u03c1\u03bf\u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a4\u03bf \u03ba\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03cc \u03bc\u03b9\u03ba\u03c1\u03bf\u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b7 \u03b4\u03bf\u03bc\u03ae \u03c4\u03bf\u03c5 \u03b5\u03be\u03c9\u03ba\u03c5\u03c4\u03c4\u03ac\u03c1\u03b9\u03bf\u03c5 \u03c7\u03ce\u03c1\u03bf\u03c5, \u03c4\u03b7 \u03c3\u03b7\u03bc\u03b1\u03c4\u03bf\u03b4\u03cc\u03c4\u03b7\u03c3\u03b7 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03b3\u03b5\u03b9\u03c4\u03bf\u03bd\u03b9\u03ba\u03ce\u03bd \u03ba\u03c5\u03c4\u03c4\u03ac\u03c1\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03bc\u03b9\u03c4\u03bf\u03c7\u03bf\u03bd\u03b4\u03c1\u03b9\u03b1\u03ba\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1. \u039f\u03b9 \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03bf\u03c5\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03c4\u03c1\u03af\u03b1 \u03b1\u03c5\u03c4\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03bc\u03b5 \u03c4\u03c1\u03cc\u03c0\u03bf \u03c3\u03c5\u03c3\u03c4\u03b7\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"41-%CE%9C%CE%B9%CF%84%CE%BF%CF%87%CE%BF%CE%BD%CE%B4%CF%81%CE%B9%CE%B1%CE%BA%CE%AE-%CE%92%CE%B9%CE%BF%CE%B3%CE%AD%CE%BD%CE%B5%CF%83%CE%B7\"><\/span>4.1 \u039c\u03b9\u03c4\u03bf\u03c7\u03bf\u03bd\u03b4\u03c1\u03b9\u03b1\u03ba\u03ae \u0392\u03b9\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u0399\u03c1\u03b9\u03c3\u03af\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03b7 IL-6 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd \u03c4\u03bf\u03bd PGC-1\u03b1, \u03c4\u03bf\u03bd &#8220;\u03ba\u03cd\u03c1\u03b9\u03bf \u03c1\u03c5\u03b8\u03bc\u03b9\u03c3\u03c4\u03ae&#8221; \u03c4\u03b7\u03c2 \u03bc\u03b9\u03c4\u03bf\u03c7\u03bf\u03bd\u03b4\u03c1\u03b9\u03b1\u03ba\u03ae\u03c2 \u03b2\u03b9\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7\u03c2. \u0391\u03c5\u03c4\u03cc \u03bf\u03b4\u03b7\u03b3\u03b5\u03af \u03c3\u03b5 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b1\u03c1\u03b9\u03b8\u03bc\u03bf\u03cd \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03c4\u03c9\u03bd \u03bc\u03b9\u03c4\u03bf\u03c7\u03bf\u03bd\u03b4\u03c1\u03af\u03c9\u03bd, \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ae \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03cc\u03c3\u03bf \u03c3\u03c4\u03b1 \u03bc\u03c5\u03ca\u03ba\u03ac \u03ba\u03cd\u03c4\u03c4\u03b1\u03c1\u03b1 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03b1\u03c0\u03bf\u03bc\u03b1\u03ba\u03c1\u03c5\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03b9\u03c3\u03c4\u03bf\u03cd\u03c2 (\u03ae\u03c0\u03b1\u03c1, \u03b5\u03b3\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03c2). \u03a4\u03bf HIIT \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03bc\u03bf\u03bd\u03bf\u03c0\u03ac\u03c4\u03b9 \u03b5\u03bd\u03c4\u03bf\u03bd\u03cc\u03c4\u03b5\u03c1\u03b1 \u03bb\u03cc\u03b3\u03c9 \u03c4\u03b7\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03cc\u03bc\u03b5\u03bd\u03b7\u03c2 \u03b5\u03be\u03ac\u03bd\u03c4\u03bb\u03b7\u03c3\u03b7\u03c2 ATP \u03c0\u03bf\u03c5 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03c9\u03c2 \u03c3\u03ae\u03bc\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae\u03c2 \u03ba\u03c1\u03af\u03c3\u03b7\u03c2 (AMPK activation).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"42-%CE%95%CE%BE%CF%89%CE%BA%CF%85%CF%84%CF%84%CE%AC%CF%81%CE%B9%CE%B1-%CE%91%CE%BD%CE%B1%CE%B4%CE%B9%CE%B1%CE%BC%CF%8C%CF%81%CF%86%CF%89%CF%83%CE%B7\"><\/span>4.2 \u0395\u03be\u03c9\u03ba\u03c5\u03c4\u03c4\u03ac\u03c1\u03b9\u03b1 \u0391\u03bd\u03b1\u03b4\u03b9\u03b1\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u039d\u03c4\u03b5\u03ba\u03bf\u03c1\u03af\u03bd\u03b7, \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03c4\u03b1\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 Strength Training \u03ba\u03b1\u03b9 \u03c4\u03bf Pilates, \u03b1\u03bb\u03bb\u03b7\u03bb\u03b5\u03c0\u03b9\u03b4\u03c1\u03ac \u03bc\u03b5 \u03c4\u03bf\u03bd TGF-\u03b2, \u03c1\u03c5\u03b8\u03bc\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03ba\u03bf\u03bb\u03bb\u03b1\u03b3\u03cc\u03bd\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c4\u03c1\u03ad\u03c0\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03af\u03bd\u03c9\u03c3\u03b7 \u03c3\u03c4\u03bf\u03bd \u03bc\u03c5\u03ca\u03ba\u03cc \u03b9\u03c3\u03c4\u03cc. \u03a4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1, \u03bc\u03ad\u03c3\u03c9 \u03b4\u03ad\u03c3\u03bc\u03b5\u03c5\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u039c\u03c5\u03bf\u03c3\u03c4\u03b1\u03c4\u03af\u03bd\u03b7\u03c2, \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03b5\u03b9 \u03c3\u03c4\u03b1 \u03b4\u03bf\u03c1\u03c5\u03c6\u03bf\u03c1\u03b9\u03ba\u03ac \u03ba\u03cd\u03c4\u03c4\u03b1\u03c1\u03b1 (satellite cells) \u03bd\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b7\u03b8\u03bf\u03cd\u03bd, \u03bd\u03b1 \u03c0\u03bf\u03bb\u03bb\u03b1\u03c0\u03bb\u03b1\u03c3\u03b9\u03b1\u03c3\u03c4\u03bf\u03cd\u03bd \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03c9\u03b8\u03bf\u03cd\u03bd \u03c3\u03c4\u03b9\u03c2 \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03c3\u03b5\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03af\u03bd\u03b5\u03c2, \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03b1\u03c1\u03b9\u03b8\u03bc\u03cc \u03c4\u03c9\u03bd \u03bc\u03c5\u03bf\u03c0\u03c5\u03c1\u03ae\u03bd\u03c9\u03bd.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"43-%CE%91%CF%85%CF%84%CE%BF%CF%86%CE%B1%CE%B3%CE%AF%CE%B1-%CE%BA%CE%B1%CE%B9-%CE%9A%CF%85%CF%84%CF%84%CE%B1%CF%81%CE%B9%CE%BA%CE%AE-%CE%91%CE%BD%CE%B1%CE%BD%CE%AD%CF%89%CF%83%CE%B7\"><\/span>4.3 \u0391\u03c5\u03c4\u03bf\u03c6\u03b1\u03b3\u03af\u03b1 \u03ba\u03b1\u03b9 \u039a\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03ae \u0391\u03bd\u03b1\u03bd\u03ad\u03c9\u03c3\u03b7<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 FGF-21 \u03ba\u03b1\u03b9 \u03b7 AMPK-\u03b5\u03be\u03b1\u03c1\u03c4\u03ce\u03bc\u03b5\u03bd\u03b7 \u03c3\u03b7\u03bc\u03b1\u03c4\u03bf\u03b4\u03cc\u03c4\u03b7\u03c3\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd \u03c4\u03b7 \u03bc\u03b9\u03c4\u03bf\u03c6\u03b1\u03b3\u03af\u03b1 (\u03b5\u03ba\u03bb\u03b5\u03ba\u03c4\u03b9\u03ba\u03ae \u03b1\u03c0\u03bf\u03b9\u03ba\u03bf\u03b4\u03cc\u03bc\u03b7\u03c3\u03b7 \u03ba\u03b1\u03c4\u03b5\u03c3\u03c4\u03c1\u03b1\u03bc\u03bc\u03ad\u03bd\u03c9\u03bd \u03bc\u03b9\u03c4\u03bf\u03c7\u03bf\u03bd\u03b4\u03c1\u03af\u03c9\u03bd) \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03b3\u03b5\u03bd\u03b9\u03ba\u03ae \u03b1\u03c5\u03c4\u03bf\u03c6\u03b1\u03b3\u03af\u03b1. \u0391\u03c5\u03c4\u03ae \u03b7 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1 &#8220;\u03ba\u03b1\u03b8\u03b1\u03c1\u03b9\u03c3\u03bc\u03bf\u03cd&#8221; \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03ba\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03ae\u03c2 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b1\u03c0\u03bf\u03bc\u03b1\u03ba\u03c1\u03cd\u03bd\u03b5\u03b9 \u03b4\u03c5\u03c3\u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03ac \u03bf\u03c1\u03b3\u03b1\u03bd\u03af\u03b4\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03c3\u03c3\u03c9\u03c1\u03b5\u03c5\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b5\u03c2. \u0388\u03c1\u03b5\u03c5\u03bd\u03b5\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03c4\u03bf HIIT \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b4\u03b5\u03af\u03ba\u03c4\u03b5\u03c2 \u03b1\u03c5\u03c4\u03bf\u03c6\u03b1\u03b3\u03af\u03b1\u03c2 (LC3-II\/LC3-I ratio, Beclin-1) \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b1\u03c0\u03cc \u03c4\u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ae \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5-%CE%9C%CF%85%CE%BF%CF%80%CE%B5%CF%81%CE%B9%CF%84%CE%BF%CE%BD%CE%AF%CE%B1-Fascia-%CE%9F-%CE%9A%CF%81%CF%85%CE%BC%CE%BC%CE%AD%CE%BD%CE%BF%CF%82-%CE%A0%CE%B1%CE%AF%CE%BA%CF%84%CE%B7%CF%82-%CF%83%CF%84%CE%B7-%CE%9C%CF%85%CE%BF%CE%BA%CE%B9%CE%BD%CE%B9%CE%BA%CE%AE-%CE%A3%CE%B7%CE%BC%CE%B1%CF%84%CE%BF%CE%B4%CF%8C%CF%84%CE%B7%CF%83%CE%B7\"><\/span><strong>5. \u039c\u03c5\u03bf\u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1 (Fascia): \u039f \u039a\u03c1\u03c5\u03bc\u03bc\u03ad\u03bd\u03bf\u03c2 \u03a0\u03b1\u03af\u03ba\u03c4\u03b7\u03c2 \u03c3\u03c4\u03b7 \u039c\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ae \u03a3\u03b7\u03bc\u03b1\u03c4\u03bf\u03b4\u03cc\u03c4\u03b7\u03c3\u03b7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"51-%CE%A4%CE%B9-%CE%95%CE%AF%CE%BD%CE%B1%CE%B9-%CE%B7-%CE%9C%CF%85%CE%BF%CF%80%CE%B5%CF%81%CE%B9%CF%84%CE%BF%CE%BD%CE%AF%CE%B1-%CE%BA%CE%B1%CE%B9-%CE%93%CE%B9%CE%B1%CF%84%CE%AF-%CE%A0%CF%81%CE%AD%CF%80%CE%B5%CE%B9-%CE%BD%CE%B1-%CF%84%CE%B7-%CE%93%CE%BD%CF%89%CF%81%CE%AF%CE%B6%CE%B5%CF%84%CE%B5\"><\/span>5.1 \u03a4\u03b9 \u0395\u03af\u03bd\u03b1\u03b9 \u03b7 \u039c\u03c5\u03bf\u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1 \u03ba\u03b1\u03b9 \u0393\u03b9\u03b1\u03c4\u03af \u03a0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03b7 \u0393\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03bc\u03c5\u03bf\u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1 (myofascia) \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03af\u03c3\u03c9\u03c2 \u03c4\u03bf\u03bd \u03c0\u03b9\u03bf \u03c0\u03b1\u03c1\u03b1\u03b3\u03bd\u03c9\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03b9\u03c3\u03c4\u03cc \u03c4\u03bf\u03c5 \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03b9\u03bd\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u2014 \u03ba\u03b1\u03b9 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03ad\u03bd\u03b1\u03bd \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1. \u03a0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c7\u03ad\u03c2, \u03c4\u03c1\u03b9\u03c3\u03b4\u03b9\u03ac\u03c3\u03c4\u03b1\u03c4\u03bf \u03b4\u03af\u03ba\u03c4\u03c5\u03bf \u03c3\u03c5\u03bd\u03b4\u03b5\u03c4\u03b9\u03ba\u03bf\u03cd \u03b9\u03c3\u03c4\u03bf\u03cd \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c0\u03b5\u03c1\u03bd\u03ac \u03ba\u03ac\u03b8\u03b5 \u03bc\u03c5 (\u03b5\u03c0\u03b9\u03bc\u03cd\u03b9\u03bf, \u03c0\u03b5\u03c1\u03b9\u03bc\u03cd\u03b9\u03bf, \u03b5\u03bd\u03b4\u03bf\u03bc\u03cd\u03b9\u03bf), \u03ba\u03ac\u03b8\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03af\u03bd\u03b1, \u03ba\u03ac\u03b8\u03b5 \u03cc\u03c1\u03b3\u03b1\u03bd\u03bf, \u03ba\u03ac\u03b8\u03b5 \u03bd\u03b5\u03cd\u03c1\u03bf \u03ba\u03b1\u03b9 \u03ba\u03ac\u03b8\u03b5 \u03b1\u03b3\u03b3\u03b5\u03af\u03bf. \u03a3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c9\u03c2 \u03ad\u03bd\u03b1 \u03b1\u03b4\u03b9\u03ac\u03bb\u03b5\u03b9\u03c0\u03c4\u03bf &#8220;\u03b4\u03af\u03ba\u03c4\u03c5\u03bf \u03b5\u03c0\u03b9\u03ba\u03bf\u03b9\u03bd\u03c9\u03bd\u03af\u03b1\u03c2&#8221; \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bd\u03b4\u03ad\u03b5\u03b9 \u03ba\u03c5\u03c1\u03b9\u03bf\u03bb\u03b5\u03ba\u03c4\u03b9\u03ba\u03ac \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03bc\u03ad\u03c3\u03b1 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u2014 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03b1\u03c7\u03af\u03bb\u03bb\u03b5\u03b9\u03bf \u03c4\u03ad\u03bd\u03bf\u03bd\u03c4\u03b1 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03b7 \u03b2\u03ac\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03ba\u03c1\u03b1\u03bd\u03af\u03bf\u03c5.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u039c\u03ad\u03c7\u03c1\u03b9 \u03c0\u03c1\u03cc\u03c3\u03c6\u03b1\u03c4\u03b1, \u03b7 \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1 \u03b8\u03b5\u03c9\u03c1\u03bf\u03cd\u03bd\u03c4\u03b1\u03bd \u03b1\u03c0\u03bb\u03cc &#8220;\u03c0\u03b5\u03c1\u03b9\u03c4\u03cd\u03bb\u03b9\u03b3\u03bc\u03b1&#8221; \u2014 \u03ad\u03bd\u03b1\u03c2 \u03c0\u03b1\u03b8\u03b7\u03c4\u03b9\u03ba\u03cc\u03c2 \u03b9\u03c3\u03c4\u03cc\u03c2 \u03c3\u03c5\u03b3\u03ba\u03c1\u03ac\u03c4\u03b7\u03c3\u03b7\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b7 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03ae \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1. \u0397 \u03c3\u03cd\u03b3\u03c7\u03c1\u03bf\u03bd\u03b7 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1, \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03c4\u03bf\u03c5 Robert Schleip (Ulm, \u0393\u03b5\u03c1\u03bc\u03b1\u03bd\u03af\u03b1) \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 Helene Langevin (Harvard), \u03b1\u03bd\u03ad\u03c4\u03c1\u03b5\u03c8\u03b5 \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03b5\u03b9\u03ba\u03cc\u03bd\u03b1. \u0397 \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bb\u03bf\u03cd\u03c3\u03b9\u03b1 \u03c3\u03b5 \u03b9\u03bd\u03bf\u03b2\u03bb\u03ac\u03c3\u03c4\u03b5\u03c2 (fibroblasts) \u2014 \u03ba\u03cd\u03c4\u03c4\u03b1\u03c1\u03b1 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bb\u03ce\u03c2 \u03b4\u03bf\u03bc\u03b9\u03ba\u03ac, \u03b1\u03bb\u03bb\u03ac \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03bf\u03cd\u03bd \u03c9\u03c2 \u03bc\u03b7\u03c7\u03b1\u03bd\u03bf-\u03b1\u03b9\u03c3\u03b8\u03b7\u03c4\u03ae\u03c1\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03bf\u03af \u03c3\u03b7\u03bc\u03b1\u03c4\u03bf\u03b4\u03bf\u03c4\u03b9\u03ba\u03ce\u03bd \u03bc\u03bf\u03c1\u03af\u03c9\u03bd. \u03a0\u03b5\u03c1\u03b9\u03ad\u03c7\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bc\u03b7\u03c7\u03b1\u03bd\u03bf\u03cb\u03c0\u03bf\u03b4\u03bf\u03c7\u03b5\u03af\u03c2 (Ruffini, Pacini), \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03b5\u03c2 \u03bd\u03b5\u03c5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c0\u03bf\u03bb\u03ae\u03be\u03b5\u03b9\u03c2 (\u03bd\u03bf\u03c3\u03b9\u03b4\u03b5\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03b9\u03b4\u03b9\u03bf\u03b4\u03b5\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2), \u03ba\u03b1\u03b9 \u03bc\u03c5\u03bf\u03ca\u03bd\u03bf\u03b2\u03bb\u03ac\u03c3\u03c4\u03b5\u03c2 \u2014 \u03ba\u03cd\u03c4\u03c4\u03b1\u03c1\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c3\u03b4\u03af\u03b4\u03bf\u03c5\u03bd \u03c3\u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03ad\u03c2 \u03c3\u03c5\u03c3\u03c4\u03b1\u03bb\u03c4\u03b9\u03ba\u03ad\u03c2 \u03b9\u03b4\u03b9\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2, \u03b1\u03bd\u03b5\u03be\u03ac\u03c1\u03c4\u03b7\u03c4\u03b5\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c3\u03cd\u03c3\u03c0\u03b1\u03c3\u03b7<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"212\" height=\"300\" src=\"https:\/\/healthfittraining.com\/wp-content\/uploads\/2026\/03\/Al7-212x300-1.jpeg\" alt=\"Healthfit Training Studio\" class=\"wp-image-7705\"><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"52-%CE%97-%CE%A3%CF%8D%CE%BD%CE%B4%CE%B5%CF%83%CE%B7-%CE%9C%CF%85%CE%BF%CF%80%CE%B5%CF%81%CE%B9%CF%84%CE%BF%CE%BD%CE%AF%CE%B1%CF%82-%CE%BC%CE%B5-%CF%84%CE%B9%CF%82-%CE%9C%CF%85%CE%BF%CE%BA%CE%AF%CE%BD%CE%B5%CF%82\"><\/span>5.2 \u0397 \u03a3\u03cd\u03bd\u03b4\u03b5\u03c3\u03b7 \u039c\u03c5\u03bf\u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1\u03c2 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u039c\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0395\u03b4\u03ce \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03c4\u03bf \u03ba\u03bb\u03b5\u03b9\u03b4\u03af \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bd\u03b4\u03ad\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1 \u03bc\u03b5 \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ac \u03bc\u03bf\u03bd\u03bf\u03c0\u03ac\u03c4\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03b1\u03bd\u03b1\u03bb\u03cd\u03c3\u03b1\u03bc\u03b5: \u03bf\u03b9 \u03b9\u03bd\u03bf\u03b2\u03bb\u03ac\u03c3\u03c4\u03b5\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1\u03c2 \u03b1\u03c0\u03bf\u03ba\u03c1\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03ba\u03ae \u03c4\u03ac\u03c3\u03b7 (mechanotransduction) \u03b5\u03ba\u03ba\u03c1\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03ba\u03c5\u03c4\u03bf\u03ba\u03af\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c5\u03be\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2. \u038c\u03c4\u03b1\u03bd \u03b7 \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1 \u03c4\u03b5\u03bd\u03c4\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9, \u03c3\u03c5\u03bc\u03c0\u03b9\u03ad\u03b6\u03b5\u03c4\u03b1\u03b9 \u03ae \u03c6\u03bf\u03c1\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03bf\u03b9 \u03b9\u03bd\u03bf\u03b2\u03bb\u03ac\u03c3\u03c4\u03b5\u03c2 \u03b1\u03c0\u03b5\u03bb\u03b5\u03c5\u03b8\u03b5\u03c1\u03ce\u03bd\u03bf\u03c5\u03bd IL-6 \u03c3\u03c4\u03bf \u03c4\u03bf\u03c0\u03b9\u03ba\u03cc \u03bc\u03b9\u03ba\u03c1\u03bf\u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd, \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03cc \u03b1\u03bd\u03c4\u03b9\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03cc \u03ba\u03cd\u03bc\u03b1. \u03a0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1, \u03b5\u03ba\u03ba\u03c1\u03af\u03bd\u03bf\u03c5\u03bd TGF-\u03b2, \u03c4\u03bf\u03bd \u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03b9\u03c3\u03c4\u03ae \u03c4\u03b7\u03c2 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7\u03c2 \u03ba\u03bf\u03bb\u03bb\u03b1\u03b3\u03cc\u03bd\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b1\u03bd\u03b1\u03b4\u03b9\u03b1\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7\u03c2 \u03b5\u03be\u03c9\u03ba\u03c5\u03c4\u03c4\u03ac\u03c1\u03b9\u03b1\u03c2 \u03b8\u03b5\u03bc\u03ad\u03bb\u03b9\u03b1\u03c2 \u03bf\u03c5\u03c3\u03af\u03b1\u03c2.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u039d\u03c4\u03b5\u03ba\u03bf\u03c1\u03af\u03bd\u03b7 (Decorin), \u03c0\u03bf\u03c5 \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b8\u03b7\u03ba\u03b5 \u03c9\u03c2 \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b7 \u03bc\u03b5 \u03b1\u03bd\u03c4\u03b9-\u03bc\u03c5\u03bf\u03c3\u03c4\u03b1\u03c4\u03b9\u03bd\u03b9\u03ba\u03ae \u03b4\u03c1\u03ac\u03c3\u03b7, \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03c4\u03b5\u03be\u03bf\u03c7\u03ae\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u03bf\u03b3\u03bb\u03c5\u03ba\u03ac\u03bd\u03b7 \u03c4\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03b9\u03b1\u03ba\u03bf\u03cd \u03b5\u03be\u03c9\u03ba\u03c5\u03c4\u03c4\u03ac\u03c1\u03b9\u03bf\u03c5 \u03c7\u03ce\u03c1\u03bf\u03c5. \u0397 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03c4\u03b7\u03c2 \u03c1\u03c5\u03b8\u03bc\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03ac\u03bc\u03b5\u03c3\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03ba\u03ae \u03c6\u03cc\u03c1\u03c4\u03b9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1\u03c2: \u03b5\u03ba\u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03ad\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2, \u03c0\u03b1\u03c1\u03b1\u03c4\u03b5\u03c4\u03b1\u03bc\u03ad\u03bd\u03b7 \u03c4\u03ac\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03cc stretching \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03c5\u03bd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c4\u03b7 \u039d\u03c4\u03b5\u03ba\u03bf\u03c1\u03af\u03bd\u03b7 \u03c3\u03c4\u03bf \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03b9\u03b1\u03ba\u03cc \u03bc\u03b9\u03ba\u03c1\u03bf\u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03b4\u03b5\u03c3\u03bc\u03b5\u03cd\u03b5\u03b9 \u03c4\u03cc\u03c3\u03bf \u03c4\u03b7 \u039c\u03c5\u03bf\u03c3\u03c4\u03b1\u03c4\u03af\u03bd\u03b7 (\u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03bd\u03c4\u03b1\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7) \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd TGF-\u03b2 (\u03b1\u03c0\u03bf\u03c4\u03c1\u03ad\u03c0\u03bf\u03bd\u03c4\u03b1\u03c2 \u03af\u03bd\u03c9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03b3\u03ba\u03bf\u03bb\u03bb\u03ae\u03c3\u03b5\u03b9\u03c2). \u0391\u03c5\u03c4\u03cc\u03c2 \u03bf \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc\u03c2 \u03b5\u03be\u03b7\u03b3\u03b5\u03af \u03b3\u03b9\u03b1\u03c4\u03af \u03b7 \u03c5\u03b3\u03b9\u03ae\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03b7 \u03c0\u03c1\u03bf\u03cb\u03c0\u03cc\u03b8\u03b5\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1 \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1\u03c4\u03af \u03b7 \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03b9\u03b1\u03ba\u03ae \u03b4\u03c5\u03c3\u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 (\u03c3\u03c5\u03b3\u03ba\u03bf\u03bb\u03bb\u03ae\u03c3\u03b5\u03b9\u03c2, \u03af\u03bd\u03c9\u03c3\u03b7) \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 &#8220;\u03bc\u03c0\u03bb\u03bf\u03ba\u03ac\u03c1\u03b5\u03b9&#8221; \u03c4\u03b1 \u03b1\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ac \u03bf\u03c6\u03ad\u03bb\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b7 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae \u03c4\u03b7\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1\u03c2 \u2014 \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03ac\u03c4\u03bf\u03bc\u03b1, \u03c3\u03b5 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c3\u03cd\u03bd\u03b4\u03c1\u03bf\u03bc\u03bf \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03c4\u03c1\u03b1\u03c5\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd\u03c2 \u2014 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03c4\u03bf\u03c0\u03b9\u03ba\u03ae \u03c3\u03c5\u03c3\u03c3\u03ce\u03c1\u03b5\u03c5\u03c3\u03b7 TNF-\u03b1 \u03ba\u03b1\u03b9 IL-1\u03b2 \u03c3\u03c4\u03bf\u03bd \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03b9\u03b1\u03ba\u03cc \u03b9\u03c3\u03c4\u03cc, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c4\u03c1\u03bf\u03c6\u03bf\u03b4\u03bf\u03c4\u03b5\u03af \u03c4\u03b7 \u03c3\u03c5\u03c3\u03c4\u03b7\u03bc\u03b9\u03ba\u03ae \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03c7\u03c1\u03cc\u03bd\u03b9\u03bf \u03c0\u03cc\u03bd\u03bf. \u0397 \u03c3\u03c4\u03bf\u03c7\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03c3\u03c4\u03c1\u03ad\u03c8\u03b5\u03b9 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c6\u03b1\u03b9\u03bd\u03cc\u03bc\u03b5\u03bd\u03bf \u03bc\u03ad\u03c3\u03c9 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03ba\u03ae\u03c2 \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7\u03c2 \u03c4\u03c9\u03bd \u03b9\u03bd\u03bf\u03b2\u03bb\u03b1\u03c3\u03c4\u03ce\u03bd.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"53-%CE%A0%CE%BF%CE%B9%CE%B5%CF%82-%CE%91%CF%83%CE%BA%CE%AE%CF%83%CE%B5%CE%B9%CF%82-%CE%A3%CF%84%CE%BF%CF%87%CE%B5%CF%8D%CE%BF%CF%85%CE%BD-%CF%84%CE%B7%CE%BD-%CE%A0%CE%B5%CF%81%CE%B9%CF%84%CE%BF%CE%BD%CE%AF%CE%B1\"><\/span>5.3 \u03a0\u03bf\u03b9\u03b5\u03c2 \u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03a3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03a0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1 \u03b1\u03bd\u03c4\u03b1\u03c0\u03bf\u03ba\u03c1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03ba\u03ac \u03b5\u03c1\u03b5\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ac \u03b1\u03c0\u03cc \u03b5\u03ba\u03b5\u03af\u03bd\u03b1 \u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03c4\u03bf\u03bd \u03bc\u03c5\u03ca\u03ba\u03cc \u03b9\u03c3\u03c4\u03cc, \u03b3\u03b5\u03b3\u03bf\u03bd\u03cc\u03c2 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ac \u03c4\u03b7 \u03b3\u03bd\u03ce\u03c3\u03b7 \u03b1\u03c5\u03c4\u03ae \u03c0\u03bf\u03bb\u03cd\u03c4\u03b9\u03bc\u03b7 \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 personal trainer \u03c3\u03b5 \u03a0\u03b1\u03bb\u03b1\u03b9\u03cc \u03a6\u03ac\u03bb\u03b7\u03c1\u03bf, \u039d\u03ad\u03b1 \u03a3\u03bc\u03cd\u03c1\u03bd\u03b7, \u0386\u03bb\u03b9\u03bc\u03bf \u03ae \u0386\u03b3\u03b9\u03bf \u0394\u03b7\u03bc\u03ae\u03c4\u03c1\u03b9\u03bf \u03c0\u03bf\u03c5 \u03b8\u03ad\u03bb\u03b5\u03b9 \u03bd\u03b1 \u03c3\u03c7\u03b5\u03b4\u03b9\u03ac\u03c3\u03b5\u03b9 \u03bf\u03bb\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03b1. \u039f\u03b9 \u03c4\u03ad\u03c3\u03c3\u03b5\u03c1\u03b9\u03c2 \u03ba\u03cd\u03c1\u03b9\u03b5\u03c2 \u03ba\u03b1\u03c4\u03b7\u03b3\u03bf\u03c1\u03af\u03b5\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03c4\u03b7 \u03bc\u03c5\u03bf\u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03a4\u03bf Pilates \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03af\u03c3\u03c9\u03c2 \u03c4\u03b7\u03bd \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc\u03c4\u03b5\u03c1\u03b7 \u03bc\u03ad\u03b8\u03bf\u03b4\u03bf \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03b9\u03b1\u03ba\u03ae\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, \u03c7\u03ac\u03c1\u03b7 \u03c3\u03c4\u03bf\u03bd \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc \u03b1\u03c1\u03b3\u03ce\u03bd \u03b5\u03ba\u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03ce\u03bd \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c9\u03bd, \u03c0\u03b1\u03c1\u03b1\u03c4\u03b5\u03c4\u03b1\u03bc\u03ad\u03bd\u03b7\u03c2 \u03b9\u03c3\u03bf\u03bc\u03b5\u03c4\u03c1\u03b9\u03ba\u03ae\u03c2 \u03c4\u03ac\u03c3\u03b7\u03c2, \u03c0\u03bb\u03ae\u03c1\u03bf\u03c5\u03c2 \u03b5\u03cd\u03c1\u03bf\u03c5\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 (full ROM) \u03ba\u03b1\u03b9 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7\u03c2 \u03b1\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae\u03c2. \u039f\u03b9 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b5\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf\u03c5 Pilates \u03c6\u03bf\u03c1\u03c4\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03bf\u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03bc\u03b5\u03c3\u03b7\u03bc\u03b2\u03c1\u03b9\u03bd\u03bf\u03cd\u03c2 (myofascial meridians) \u03bc\u03ad\u03c3\u03b1 \u03b1\u03c0\u03cc \u03b1\u03bb\u03c5\u03c3\u03af\u03b4\u03b5\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03b9\u03bd\u03bf\u03b2\u03bb\u03ac\u03c3\u03c4\u03b5\u03c2 \u03c3\u03b5 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf \u03b4\u03af\u03ba\u03c4\u03c5\u03bf. \u0397 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u03c4\u03bf\u03c5 Schleip \u03b4\u03b5\u03af\u03c7\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b7 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b5\u03c4\u03b1\u03bc\u03ad\u03bd\u03b7 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03ba\u03ae \u03c4\u03ac\u03c3\u03b7 (sustained loading) \u03b3\u03b9\u03b1 60-90 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b7 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03ba\u03bf\u03bb\u03bb\u03b1\u03b3\u03cc\u03bd\u03bf\u03c5 \u03c4\u03cd\u03c0\u03bf\u03c5 I \u03ba\u03b1\u03b9 \u03c4\u03b7 \u039d\u03c4\u03b5\u03ba\u03bf\u03c1\u03af\u03bd\u03b7 \u03c3\u03c4\u03bf\u03bd \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03b9\u03b1\u03ba\u03cc \u03b9\u03c3\u03c4\u03cc \u03ba\u03b1\u03c4\u03ac 30-50%.<\/li>\n\n\n\n<li>\u039f\u03b9 \u03b1\u03c1\u03b3\u03ad\u03c2 \u03b5\u03ba\u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03ad\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 (eccentric loading), \u03cc\u03c0\u03c9\u03c2 \u03c4\u03b1 \u03b1\u03c1\u03b3\u03ac \u03ba\u03b1\u03c4\u03b5\u03b2\u03ac\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03bf squat, \u03c4\u03b1 Nordic hamstring curls \u03ae \u03c4\u03b1 tempo deadlifts, \u03c6\u03bf\u03c1\u03c4\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1 \u03ba\u03b1\u03c4\u03ac \u03bc\u03ae\u03ba\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03bf\u03c4\u03b5\u03bd\u03cc\u03bd\u03c4\u03b9\u03b1\u03c2 \u03b1\u03bb\u03c5\u03c3\u03af\u03b4\u03b1\u03c2, \u03c0\u03c1\u03bf\u03ac\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03c3\u03c5\u03bd\u03b4\u03b5\u03c4\u03b9\u03ba\u03bf\u03ca\u03c3\u03c4\u03b9\u03ba\u03ae \u03b1\u03bd\u03b1\u03b4\u03b9\u03b1\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7. \u0397 \u03b5\u03ba\u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03ae \u03c6\u03ac\u03c3\u03b7 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03c4\u03b7 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03ba\u03ae \u03c4\u03ac\u03c3\u03b7 \u03c3\u03c4\u03bf\u03bd \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03b9\u03b1\u03ba\u03cc \u03b9\u03c3\u03c4\u03cc, \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b5\u03bd\u03c4\u03bf\u03bd\u03cc\u03c4\u03b5\u03c1\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b9\u03bd\u03bf\u03b2\u03bb\u03ac\u03c3\u03c4\u03b5\u03c2. \u0391\u03c5\u03c4\u03cc\u03c2 \u03bf \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc\u03c2 \u03b5\u03be\u03b7\u03b3\u03b5\u03af \u03b3\u03b9\u03b1\u03c4\u03af \u03b7 \u03b5\u03ba\u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 (strength training with eccentric emphasis) \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03b5\u03be\u03b1\u03b9\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03bc\u03ad\u03b8\u03bf\u03b4\u03bf \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b7\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03b9\u03b1\u03ba\u03ae\u03c2 \u03b1\u03bd\u03b1\u03b4\u03b9\u03b1\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7\u03c2.<\/li>\n\n\n\n<li>\u039f\u03b9 \u03c0\u03bb\u03b5\u03b9\u03bf\u03bc\u03b5\u03c4\u03c1\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 (plyometrics) \u2014 \u03ac\u03bb\u03bc\u03b1\u03c4\u03b1, bounds, hops \u2014 \u03b5\u03ba\u03bc\u03b5\u03c4\u03b1\u03bb\u03bb\u03b5\u03cd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c4\u03b7 \u03bc\u03bf\u03bd\u03b1\u03b4\u03b9\u03ba\u03ae \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1\u03c2 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03b8\u03b7\u03ba\u03b5\u03cd\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03b5\u03bb\u03b5\u03c5\u03b8\u03b5\u03c1\u03ce\u03bd\u03b5\u03b9 \u03b5\u03bb\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1, \u03c3\u03b1\u03bd &#8220;\u03b5\u03bb\u03b1\u03c4\u03ae\u03c1\u03b9\u03bf&#8221;. \u039a\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03c0\u03bb\u03b5\u03b9\u03bf\u03bc\u03b5\u03c4\u03c1\u03b9\u03ba\u03ae \u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03b7 \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1 \u03c6\u03bf\u03c1\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c4\u03b1\u03c7\u03ad\u03c9\u03c2 \u03c3\u03c4\u03b7 \u03c6\u03ac\u03c3\u03b7 \u03b5\u03ba\u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03ae\u03c2 \u03b1\u03c0\u03bf\u03b8\u03ae\u03ba\u03b5\u03c5\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03b5\u03bb\u03b5\u03c5\u03b8\u03b5\u03c1\u03ce\u03bd\u03b5\u03b9 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03c3\u03c4\u03b7 \u03c3\u03cd\u03b3\u03ba\u03b5\u03bd\u03c4\u03c1\u03b7 \u03c6\u03ac\u03c3\u03b7. \u0391\u03c5\u03c4\u03cc \u03c4\u03bf \u03b5\u03c1\u03ad\u03b8\u03b9\u03c3\u03bc\u03b1 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b7 \u03b4\u03bf\u03bc\u03b9\u03ba\u03ae \u03b1\u03ba\u03b5\u03c1\u03b1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03ba\u03bf\u03bb\u03bb\u03b1\u03b3\u03cc\u03bd\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7 \u03bc\u03b5\u03c4\u03b1\u03c6\u03bf\u03c1\u03ac \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03c9\u03bd \u03bc\u03c5\u03bf\u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03b9\u03b1\u03ba\u03ce\u03bd \u03b1\u03bb\u03c5\u03c3\u03af\u03b4\u03c9\u03bd.<\/li>\n\n\n\n<li>\u03a4\u03ad\u03bb\u03bf\u03c2, \u03c4\u03bf \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03cc stretching \u03bc\u03b5 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf (loaded stretching) \u2014 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bd\u03b4\u03c5\u03ac\u03b6\u03bf\u03c5\u03bd \u03c4\u03ad\u03bd\u03c4\u03c9\u03bc\u03b1 \u03bc\u03b5 \u03b5\u03bb\u03b1\u03c6\u03c1\u03cd \u03b2\u03ac\u03c1\u03bf\u03c2 \u03ae \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7, \u03cc\u03c0\u03c9\u03c2 overhead stretches \u03bc\u03b5 \u03b5\u03bb\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc \u03ae Jefferson curls \u2014 \u03b5\u03c1\u03b5\u03b8\u03af\u03b6\u03b5\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03b7\u03c7\u03b1\u03bd\u03bf\u03cb\u03c0\u03bf\u03b4\u03bf\u03c7\u03b5\u03af\u03c2 Ruffini \u03c4\u03b7\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1\u03c2, \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03bc\u03c5\u03ca\u03ba\u03cc \u03c4\u03cc\u03bd\u03bf \u03bc\u03ad\u03c3\u03c9 \u03c0\u03b1\u03c1\u03b1\u03c3\u03c5\u03bc\u03c0\u03b1\u03b8\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2. \u0391\u03c5\u03c4\u03cc \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf\u03c0\u03b9\u03ba\u03ac \u03c4\u03b7 \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae, \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7 \u03bc\u03b9\u03ba\u03c1\u03bf\u03ba\u03c5\u03ba\u03bb\u03bf\u03c6\u03bf\u03c1\u03af\u03b1 \u03c3\u03c4\u03bf\u03bd \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03b9\u03b1\u03ba\u03cc \u03b9\u03c3\u03c4\u03cc \u03ba\u03b1\u03b9 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b5\u03c2 \u03c3\u03c5\u03bd\u03b8\u03ae\u03ba\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b4\u03c1\u03ac\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03ce\u03bd.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u03a0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03b5\u03c6\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae \u03c3\u03c4\u03bf personal training: \u0397 \u03ad\u03bd\u03c4\u03b1\u03be\u03b7 10-15 \u03bb\u03b5\u03c0\u03c4\u03ce\u03bd \u03c3\u03c4\u03bf\u03c7\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03b9\u03b1\u03ba\u03ae\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 (\u03b1\u03c1\u03b3\u03ad\u03c2 \u03b5\u03ba\u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03ad\u03c2, dynamic stretching, Pilates flows) \u03c3\u03c4\u03b7\u03bd \u03b1\u03c1\u03c7\u03ae \u03ae \u03c4\u03bf \u03c4\u03ad\u03bb\u03bf\u03c2 \u03ba\u03ac\u03b8\u03b5 \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03af\u03b1\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03bf\u03c5\u03c2 \u03b9\u03bd\u03bf\u03b2\u03bb\u03ac\u03c3\u03c4\u03b5\u03c2, \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b7 \u039d\u03c4\u03b5\u03ba\u03bf\u03c1\u03af\u03bd\u03b7, \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03b9\u03b1\u03ba\u03ad\u03c2 \u03c3\u03c5\u03b3\u03ba\u03bf\u03bb\u03bb\u03ae\u03c3\u03b5\u03b9\u03c2, \u03ba\u03b1\u03b9 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03c4\u03bf \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ae \u03c3\u03b7\u03bc\u03b1\u03c4\u03bf\u03b4\u03cc\u03c4\u03b7\u03c3\u03b7.<\/em><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"681\" height=\"1024\" src=\"https:\/\/healthfittraining.com\/wp-content\/uploads\/2026\/03\/pain-681x1024.jpg\" alt=\"personal training palaio faliro\" class=\"wp-image-7683\" srcset=\"https:\/\/healthfittraining.com\/wp-content\/uploads\/2026\/03\/pain-681x1024.jpg 681w, https:\/\/healthfittraining.com\/wp-content\/uploads\/2026\/03\/pain-200x300.jpg 200w, https:\/\/healthfittraining.com\/wp-content\/uploads\/2026\/03\/pain-768x1154.jpg 768w, https:\/\/healthfittraining.com\/wp-content\/uploads\/2026\/03\/pain-1022x1536.jpg 1022w, https:\/\/healthfittraining.com\/wp-content\/uploads\/2026\/03\/pain.jpg 1080w\" sizes=\"auto, (max-width: 681px) 100vw, 681px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6-%CE%91%CE%BD%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CF%8C-%CE%A0%CF%81%CE%BF%CF%86%CE%AF%CE%BB-%CE%BA%CE%B1%CE%B9-%CE%9F%CF%81%CE%BC%CE%BF%CE%BD%CE%B9%CE%BA%CE%AE-%CE%A3%CE%B7%CE%BC%CE%B1%CF%84%CE%BF%CE%B4%CF%8C%CF%84%CE%B7%CF%83%CE%B7\"><\/span><strong>6. \u0391\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03a0\u03c1\u03bf\u03c6\u03af\u03bb \u03ba\u03b1\u03b9 \u039f\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03a3\u03b7\u03bc\u03b1\u03c4\u03bf\u03b4\u03cc\u03c4\u03b7\u03c3\u03b7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03b1\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd\u03c4\u03bf\u03c2 \u03b4\u03b5\u03bd \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03c4\u03b5\u03c3\u03c4\u03bf\u03c3\u03c4\u03b5\u03c1\u03cc\u03bd\u03b7\u03c2 \u03ae \u03b1\u03c5\u03be\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b7\u03c2, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03b1\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ce\u03bd \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03ce\u03bd, \u03ba\u03b1\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ce\u03bd \u03c3\u03b7\u03bc\u03ac\u03c4\u03c9\u03bd \u03ba\u03b1\u03b9 \u03bf\u03c1\u03bc\u03bf\u03bd\u03ce\u03bd \u03c3\u03c4\u03c1\u03b5\u03c2. \u0397 \u03ba\u03b1\u03c4\u03b1\u03bd\u03cc\u03b7\u03c3\u03b7 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03b1\u03bb\u03bb\u03b7\u03bb\u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03bb\u03b5\u03b9\u03b4\u03af \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b1\u03c0\u03cc\u03ba\u03c1\u03b9\u03c3\u03b7\u03c2.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"61-%CE%91%CE%BD%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CE%AD%CF%82-%CE%9C%CF%85%CE%BF%CE%BA%CE%AF%CE%BD%CE%B5%CF%82\"><\/span>6.1 \u0391\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ad\u03c2 \u039c\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 IL-15 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c4\u03b7\u03bd \u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03b1\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b7. \u0394\u03c1\u03b1 \u03bc\u03ad\u03c3\u03c9 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03bc\u03bf\u03bd\u03bf\u03c0\u03b1\u03c4\u03b9\u03bf\u03cd JAK\/STAT \u03ba\u03b1\u03b9 Akt\/mTOR, \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03bf\u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u03bf\u03bb\u03c5\u03c4\u03b9\u03ba\u03ae \u03b1\u03c0\u03bf\u03b9\u03ba\u03bf\u03b4\u03cc\u03bc\u03b7\u03c3\u03b7 \u03bc\u03ad\u03c3\u03c9 \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03bf\u03bb\u03ae\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2 \u03bf\u03c5\u03b2\u03b9\u03ba\u03bf\u03c5\u03b9\u03c4\u03af\u03bd\u03b7\u03c2-\u03c0\u03c1\u03c9\u03c4\u03b5\u03b1\u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2. \u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03b9 \u03c4\u03b1 \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 IL-15, \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03bf\u03cd\u03bc\u03b5\u03bd\u03b7 \u03b1\u03c0\u03cc \u03c4\u03bf HIIT. \u03a0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1, \u03b7 \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03bf\u03bb\u03ae \u03c4\u03b7\u03c2 \u039c\u03c5\u03bf\u03c3\u03c4\u03b1\u03c4\u03af\u03bd\u03b7\u03c2 (\u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03bd\u03c4\u03bf\u03bd\u03cc\u03c4\u03b5\u03c1\u03b7 \u03c3\u03c4\u03b7 Strength Training) \u03b1\u03af\u03c1\u03b5\u03b9 \u03c4\u03bf &#8220;\u03c6\u03c1\u03ad\u03bd\u03bf&#8221; \u03c3\u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c5\u03c0\u03b5\u03c1\u03c4\u03c1\u03bf\u03c6\u03af\u03b1, \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03bf mTOR \u03bd\u03b1 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03ae\u03c3\u03b5\u03b9 \u03b1\u03bd\u03b5\u03bc\u03c0\u03cc\u03b4\u03b9\u03c3\u03c4\u03b1.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"62-%CE%9A%CE%BF%CF%81%CF%84%CE%B9%CE%B6%CF%8C%CE%BB%CE%B7-%CE%97-%CE%94%CE%B9%CF%80%CE%BB%CE%AE-%CE%8C%CF%88%CE%B7\"><\/span><strong>6.2 \u039a\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7: \u0397 \u0394\u03b9\u03c0\u03bb\u03ae \u038c\u03c8\u03b7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7, \u03b7 \u03ba\u03cd\u03c1\u03b9\u03b1 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b7 \u03c3\u03c4\u03c1\u03b5\u03c2, \u03ad\u03c7\u03b5\u03b9 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c4\u03b7 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7. \u03a4\u03bf HIIT \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03bf\u03be\u03b5\u03af\u03b1 \u03c4\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2 \u03ba\u03b1\u03c4\u03ac 40-60%, \u03b1\u03bb\u03bb\u03ac \u03b1\u03c5\u03c4\u03ae \u03b7 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b1\u03c1\u03bf\u03b4\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03c4\u03b1\u03c7\u03b5\u03af\u03b1 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7. \u0397 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae \u03c3\u03c4\u03bf HIIT \u03bf\u03b4\u03b7\u03b3\u03b5\u03af \u03c3\u03b5 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae\u03c2 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2 \u03ba\u03b1\u03c4\u03ac 15-20%, \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03bb\u03cc\u03b3\u03bf \u03c4\u03b5\u03c3\u03c4\u03bf\u03c3\u03c4\u03b5\u03c1\u03cc\u03bd\u03b7\u03c2\/\u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2 (T\/C ratio), \u03ad\u03bd\u03b1\u03bd \u03ba\u03bb\u03b1\u03c3\u03b9\u03ba\u03cc \u03b4\u03b5\u03af\u03ba\u03c4\u03b7 \u03b1\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03c0\u03c1\u03bf\u03c6\u03af\u03bb.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0397 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03bf\u03be\u03b5\u03af\u03b1 \u03c4\u03b7\u03bd \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7, \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03c3\u03b5 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf\u03c5 \u03cc\u03b3\u03ba\u03bf\u03c5 (\u03c0\u03bf\u03bb\u03bb\u03ac \u03c3\u03b5\u03c4, \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03b1 \u03b4\u03b9\u03b1\u03bb\u03b5\u03af\u03bc\u03bc\u03b1\u03c4\u03b1). \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b7 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b7 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b5\u03c3\u03c4\u03bf\u03c3\u03c4\u03b5\u03c1\u03cc\u03bd\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c5\u03be\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b7\u03c2 \u03b1\u03bd\u03c4\u03b9\u03c3\u03c4\u03b1\u03b8\u03bc\u03af\u03b6\u03b5\u03b9 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b4\u03c1\u03ac\u03c3\u03b7, \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b8\u03b5\u03c4\u03b9\u03ba\u03cc \u03b1\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03b9\u03c3\u03bf\u03b6\u03cd\u03b3\u03b9\u03bf. \u0397 \u03c3\u03c4\u03c1\u03b1\u03c4\u03b7\u03b3\u03b9\u03ba\u03ae \u03c0\u03b5\u03c1\u03b9\u03bf\u03b4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 (periodization) \u03bc\u03b5 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03b2\u03b1\u03c1\u03ad\u03c9\u03bd \u03ba\u03b1\u03b9 \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03bd \u03bc\u03b9\u03ba\u03c1\u03bf\u03ba\u03cd\u03ba\u03bb\u03c9\u03bd \u03b2\u03b5\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1.<\/li>\n\n\n\n<li>\u03a4\u03bf Pilates \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03bc\u03bf\u03bd\u03b1\u03b4\u03b9\u03ba\u03cc \u03c0\u03bb\u03b5\u03bf\u03bd\u03ad\u03ba\u03c4\u03b7\u03bc\u03b1: \u03bb\u03cc\u03b3\u03c9 \u03c4\u03b7\u03c2 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03ad\u03bc\u03c6\u03b1\u03c3\u03b7\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b1\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03ce\u03bc\u03b1-\u03bd\u03bf\u03c5 \u03c3\u03cd\u03bd\u03b4\u03b5\u03c3\u03b7, \u03b7 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03b7 (10-15%). \u039c\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03c3\u03b5 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03bc\u03b5 \u03c7\u03c1\u03cc\u03bd\u03b9\u03bf \u03c3\u03c4\u03c1\u03b5\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 8 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 Pilates \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03c4\u03b1 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2 \u03ba\u03b1\u03c4\u03ac 25%, \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2. \u0391\u03c5\u03c4\u03ae \u03b7 \u03b9\u03b4\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ac \u03c4\u03bf Pilates \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03c3\u03c5\u03bc\u03c0\u03bb\u03ae\u03c1\u03c9\u03bc\u03b1 \u03c3\u03b5 \u03b5\u03bd\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ac \u03c0\u03c1\u03c9\u03c4\u03cc\u03ba\u03bf\u03bb\u03bb\u03b1.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7-%CE%91%CE%BD%CF%84%CE%B9%CE%BF%CE%BE%CE%B5%CE%B9%CE%B4%CF%89%CF%84%CE%B9%CE%BA%CF%8C-%CE%A3%CF%8D%CF%83%CF%84%CE%B7%CE%BC%CE%B1-%CE%93%CE%BB%CE%BF%CF%85%CF%84%CE%B1%CE%B8%CE%B5%CE%B9%CF%8C%CE%BD%CE%B7-%CE%BA%CE%B1%CE%B9-%CE%9C%CF%85%CE%BF%CE%BA%CE%AF%CE%BD%CE%B5%CF%82\"><\/span><strong>7. \u0391\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03cc \u03a3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1, \u0393\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7 \u03ba\u03b1\u03b9 \u039c\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ae\u03c2 \u03ac\u03bc\u03c5\u03bd\u03b1\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03b9\u03bf \u03c3\u03c5\u03bd\u03b1\u03c1\u03c0\u03b1\u03c3\u03c4\u03b9\u03ba\u03ac \u03ba\u03b5\u03c6\u03ac\u03bb\u03b1\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c3\u03cd\u03b3\u03c7\u03c1\u03bf\u03bd\u03b7\u03c2 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03af\u03b1\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2. \u039a\u03b1\u03c4\u03ac \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c3\u03cd\u03c3\u03c0\u03b1\u03c3\u03b7, \u03b7 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03bc\u03b9\u03c4\u03bf\u03c7\u03bf\u03bd\u03b4\u03c1\u03b9\u03b1\u03ba\u03ae \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03b9 \u03b1\u03bd\u03b1\u03c0\u03cc\u03c6\u03b5\u03c5\u03ba\u03c4\u03b1 \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03b5\u03c2 \u03c1\u03af\u03b6\u03b5\u03c2 \u03bf\u03be\u03c5\u03b3\u03cc\u03bd\u03bf\u03c5 (ROS). \u0391\u03bd \u03ba\u03b1\u03b9 \u03bf\u03b9 ROS \u03c3\u03b5 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ad\u03c2 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03bf\u03cd\u03bd \u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ae \u03b2\u03bb\u03ac\u03b2\u03b7, \u03c3\u03b5 \u03bc\u03ad\u03c4\u03c1\u03b9\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03bf\u03cd\u03bd \u03c9\u03c2 \u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03b1 \u03c3\u03b7\u03bc\u03b1\u03c4\u03bf\u03b4\u03bf\u03c4\u03b9\u03ba\u03ac \u03bc\u03cc\u03c1\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd \u03c4\u03b1 \u03b5\u03bd\u03b4\u03bf\u03b3\u03b5\u03bd\u03ae \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03bf\u03c5 \u03c6\u03b1\u03b9\u03bd\u03bf\u03bc\u03ad\u03bd\u03bf\u03c5 \u03c4\u03b7\u03c2 \u03bf\u03c1\u03bc\u03ad\u03c3\u03b5\u03c9\u03c2 (hormesis). \u0391\u03c5\u03c4\u03cc\u03c2 \u03bf \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc\u03c2 \u03b5\u03be\u03b7\u03b3\u03b5\u03af \u03c0\u03ce\u03c2 \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03c0\u03b1\u03c1\u03ac \u03c4\u03b7\u03bd \u03bf\u03be\u03b5\u03af\u03b1 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae ROS, \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03bc\u03b1\u03ba\u03c1\u03bf\u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03bc\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ae \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03bf\u03cd.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"71-%CE%93%CE%BB%CE%BF%CF%85%CF%84%CE%B1%CE%B8%CE%B5%CE%B9%CF%8C%CE%BD%CE%B7-%CE%9F-%CE%9A%CE%B5%CE%BD%CF%84%CF%81%CE%B9%CE%BA%CF%8C%CF%82-%CE%91%CE%BD%CF%84%CE%B9%CE%BF%CE%BE%CE%B5%CE%B9%CE%B4%CF%89%CF%84%CE%B9%CE%BA%CF%8C%CF%82-%CE%A1%CF%85%CE%B8%CE%BC%CE%B9%CF%83%CF%84%CE%AE%CF%82\"><\/span>7.1 \u0393\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7: \u039f \u039a\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03cc\u03c2 \u0391\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03cc\u03c2 \u03a1\u03c5\u03b8\u03bc\u03b9\u03c3\u03c4\u03ae\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7 (GSH) \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03c0\u03b9\u03bf \u03ac\u03c6\u03b8\u03bf\u03bd\u03bf \u03b5\u03bd\u03b4\u03bf\u03ba\u03c5\u03c4\u03c4\u03ac\u03c1\u03b9\u03bf \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03cc \u03bc\u03cc\u03c1\u03b9\u03bf \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c4\u03bf\u03bd \u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03b9\u03c3\u03c4\u03ae \u03c4\u03b7\u03c2 \u03bf\u03be\u03b5\u03b9\u03b4\u03bf\u03b1\u03bd\u03b1\u03b3\u03c9\u03b3\u03b9\u03ba\u03ae\u03c2 \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1\u03c2 (redox homeostasis). \u03a0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03c4\u03c1\u03b9\u03c0\u03b5\u03c0\u03c4\u03af\u03b4\u03b9\u03bf (\u03b3-\u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03bc\u03c5\u03bb-\u03ba\u03c5\u03c3\u03c4\u03b5\u0390\u03bd\u03b7-\u03b3\u03bb\u03c5\u03ba\u03af\u03bd\u03b7) \u03c0\u03bf\u03c5 \u03ba\u03c5\u03ba\u03bb\u03bf\u03c6\u03bf\u03c1\u03b5\u03af \u03c3\u03b5 \u03b1\u03bd\u03b7\u03b3\u03bc\u03ad\u03bd\u03b7 (GSH) \u03ba\u03b1\u03b9 \u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03bc\u03ad\u03bd\u03b7 (GSSG) \u03bc\u03bf\u03c1\u03c6\u03ae. \u039f \u03bb\u03cc\u03b3\u03bf\u03c2 GSH\/GSSG \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c4\u03bf\u03bd \u03c0\u03b9\u03bf \u03b1\u03be\u03b9\u03cc\u03c0\u03b9\u03c3\u03c4\u03bf \u03b2\u03b9\u03bf\u03b4\u03b5\u03af\u03ba\u03c4\u03b7 \u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03bf\u03cd \u03c3\u03c4\u03c1\u03b5\u03c2 \u03c3\u03b5 \u03ba\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03cc \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf. \u039a\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03bf\u03be\u03b5\u03af\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c4\u03b1\u03c7\u03ad\u03c9\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03be\u03bf\u03c5\u03b4\u03b5\u03c4\u03ad\u03c1\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd ROS, \u03bc\u03b5 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c9\u03c1\u03b9\u03bd\u03ae \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03bb\u03cc\u03b3\u03bf\u03c5 GSH\/GSSG. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03b7 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03c0\u03ac\u03b3\u03b5\u03b9 \u03c4\u03b7 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03bd\u03ad\u03b1\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03b5\u03bd\u03b6\u03cd\u03bc\u03bf\u03c5 \u03b3-\u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03bc\u03c5\u03bb\u03bf\u03ba\u03c5\u03c3\u03c4\u03b5\u0390\u03bd\u03b7 \u03bb\u03b9\u03b3\u03ba\u03ac\u03c3\u03b7 (GCL), \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ac \u03b1\u03c0\u03bf\u03b8\u03ad\u03bc\u03b1\u03c4\u03b1 GSH \u03ba\u03b1\u03c4\u03ac 20-40%.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"72-%CE%9F-%CE%A1%CF%8C%CE%BB%CE%BF%CF%82-%CF%84%CE%BF%CF%85-Nrf2-%CE%BA%CE%B1%CE%B9-%CE%B7-%CE%A3%CF%8D%CE%BD%CE%B4%CE%B5%CF%83%CE%B7-%CE%BC%CE%B5-%CF%84%CE%B9%CF%82-%CE%9C%CF%85%CE%BF%CE%BA%CE%AF%CE%BD%CE%B5%CF%82\"><\/span>7.2 \u039f \u03a1\u03cc\u03bb\u03bf\u03c2 \u03c4\u03bf\u03c5 Nrf2 \u03ba\u03b1\u03b9 \u03b7 \u03a3\u03cd\u03bd\u03b4\u03b5\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u039c\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u039f \u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03bf\u03c5 \u03bf\u03c0\u03bf\u03af\u03bf\u03c5 \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03c4\u03bf \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03cc \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03bc\u03b5\u03c4\u03b1\u03b3\u03c1\u03b1\u03c6\u03b9\u03ba\u03bf\u03cd \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b1 Nrf2 (Nuclear factor erythroid 2-related factor 2). \u039f Nrf2, \u03b3\u03bd\u03c9\u03c3\u03c4\u03cc\u03c2 \u03c9\u03c2 \u03bf &#8220;\u03ba\u03cd\u03c1\u03b9\u03bf\u03c2 \u03c1\u03c5\u03b8\u03bc\u03b9\u03c3\u03c4\u03ae\u03c2&#8221; \u03c4\u03b7\u03c2 \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b1\u03c0\u03cc\u03ba\u03c1\u03b9\u03c3\u03b7\u03c2, \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03c4\u03cc\u03c3\u03bf \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 ROS \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03b1\u03c0\u03cc \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2. \u03a3\u03c5\u03b3\u03ba\u03b5\u03ba\u03c1\u03b9\u03bc\u03ad\u03bd\u03b1, \u03b7 \u0399\u03c1\u03b9\u03c3\u03af\u03bd\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03b1\u03c0\u03b5\u03c5\u03b8\u03b5\u03af\u03b1\u03c2 \u03c4\u03bf\u03bd Nrf2 \u03c3\u03c4\u03b1 \u03bc\u03c5\u03ca\u03ba\u03ac \u03ba\u03cd\u03c4\u03c4\u03b1\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1 \u03b7\u03c0\u03b1\u03c4\u03bf\u03ba\u03cd\u03c4\u03c4\u03b1\u03c1\u03b1 \u03bc\u03ad\u03c3\u03c9 \u03c6\u03c9\u03c3\u03c6\u03bf\u03c1\u03c5\u03bb\u03af\u03c9\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03b9\u03bd\u03ac\u03c3\u03b7\u03c2 AMPK. \u039f Nrf2 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03bd\u03ad\u03c7\u03b5\u03b9\u03b1 \u03bc\u03b5\u03c4\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf\u03bd \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c3\u03b4\u03ad\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b1 \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03b1 \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b1\u03c0\u03cc\u03ba\u03c1\u03b9\u03c3\u03b7\u03c2 (ARE), \u03b5\u03c0\u03ac\u03b3\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7\u03bd \u03ad\u03ba\u03c6\u03c1\u03b1\u03c3\u03b7 \u03b5\u03bd\u03b6\u03cd\u03bc\u03c9\u03bd-\u03ba\u03bb\u03b5\u03b9\u03b4\u03b9\u03ce\u03bd, \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03bf\u03c0\u03bf\u03af\u03c9\u03bd \u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7-S-\u03c4\u03c1\u03b1\u03bd\u03c3\u03c6\u03b5\u03c1\u03ac\u03c3\u03b7 (GST), \u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7 \u03c0\u03b5\u03c1\u03bf\u03be\u03b5\u03b9\u03b4\u03ac\u03c3\u03b7 (GPx), \u03b7 \u03c5\u03c0\u03b5\u03c1\u03bf\u03be\u03b5\u03b9\u03b4\u03b9\u03ba\u03ae \u03b4\u03b9\u03c3\u03bc\u03bf\u03c5\u03c4\u03ac\u03c3\u03b7 (SOD) \u03ba\u03b1\u03b9 \u03b7 \u03ba\u03b1\u03c4\u03b1\u03bb\u03ac\u03c3\u03b7.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 IL-6, \u03cc\u03c4\u03b1\u03bd \u03b1\u03c0\u03b5\u03bb\u03b5\u03c5\u03b8\u03b5\u03c1\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c9\u03c2 \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b7 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7, \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\u03c2 \u03c4\u03b7 \u03c3\u03b7\u03bc\u03b1\u03c4\u03bf\u03b4\u03cc\u03c4\u03b7\u03c3\u03b7 Nrf2 \u03c3\u03c4\u03bf \u03ae\u03c0\u03b1\u03c1, \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03c3\u03c5\u03c3\u03c4\u03b7\u03bc\u03b9\u03ba\u03ae \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ae \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1. \u0391\u03c5\u03c4\u03ae \u03b7 \u03b7\u03c0\u03b1\u03c4\u03b9\u03ba\u03ae \u03b5\u03bd\u03af\u03c3\u03c7\u03c5\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03b7, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03c4\u03bf \u03ae\u03c0\u03b1\u03c1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c4\u03bf\u03bd \u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03cc \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03cc \u03ba\u03b1\u03b9 \u03b5\u03be\u03b1\u03b3\u03c9\u03b3\u03ad\u03b1 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c6\u03b5\u03c1\u03b9\u03ba\u03ac \u03cc\u03c1\u03b3\u03b1\u03bd\u03b1. \u0397 IL-15 \u03c3\u03c5\u03bc\u03b2\u03ac\u03bb\u03bb\u03b5\u03b9 \u03b5\u03c0\u03b9\u03c0\u03c1\u03cc\u03c3\u03b8\u03b5\u03c4\u03b1 \u03bc\u03ad\u03c3\u03c9 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03bc\u03b9\u03c4\u03bf\u03c7\u03bf\u03bd\u03b4\u03c1\u03b9\u03b1\u03ba\u03ae\u03c2 \u03b2\u03b9\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7\u03c2, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03ba\u03c5\u03c4\u03c4\u03ac\u03c1\u03bf\u03c5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c7\u03b5\u03b9\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c4\u03b9\u03c2 ROS \u03bc\u03ad\u03c3\u03c9 \u03b5\u03bd\u03b4\u03bf\u03bc\u03b9\u03c4\u03bf\u03c7\u03bf\u03bd\u03b4\u03c1\u03b9\u03b1\u03ba\u03ae\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7\u03c2 (mGSH).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"73-%CE%91%CE%BD%CF%84%CE%B9%CE%BF%CE%BE%CE%B5%CE%B9%CE%B4%CF%89%CF%84%CE%B9%CE%BA%CE%AE-%CE%91%CF%80%CF%8C%CE%BA%CF%81%CE%B9%CF%83%CE%B7-%CE%B1%CE%BD%CE%AC-%CE%A4%CF%8D%CF%80%CE%BF-%CE%86%CF%83%CE%BA%CE%B7%CF%83%CE%B7%CF%82\"><\/span>7.3 \u0391\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ae \u0391\u03c0\u03cc\u03ba\u03c1\u03b9\u03c3\u03b7 \u03b1\u03bd\u03ac \u03a4\u03cd\u03c0\u03bf \u0386\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a4\u03bf HIIT \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03b5\u03af \u03c4\u03b7\u03bd \u03b5\u03bd\u03c4\u03bf\u03bd\u03cc\u03c4\u03b5\u03c1\u03b7 \u03bf\u03be\u03b5\u03af\u03b1 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae ROS \u03bb\u03cc\u03b3\u03c9 \u03c4\u03b7\u03c2 \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03cc\u03bc\u03b5\u03bd\u03b7\u03c2 \u03bc\u03b5\u03c4\u03ac\u03b2\u03b1\u03c3\u03b7\u03c2 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2, \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03ce\u03bd\u03c4\u03b1\u03c2 \u03ba\u03cd\u03ba\u03bb\u03bf\u03c5\u03c2 \u03b9\u03c3\u03c7\u03b1\u03b9\u03bc\u03af\u03b1\u03c2-\u03b5\u03c0\u03b1\u03bd\u03b1\u03b9\u03bc\u03ac\u03c4\u03c9\u03c3\u03b7\u03c2 \u03c3\u03c4\u03bf\u03bd \u03bc\u03c5\u03ca\u03ba\u03cc \u03b9\u03c3\u03c4\u03cc. \u0391\u03c5\u03c4\u03cc \u03c4\u03bf \u03b9\u03c3\u03c7\u03c5\u03c1\u03cc \u03b5\u03c1\u03ad\u03b8\u03b9\u03c3\u03bc\u03b1 \u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03bf\u03cd \u03c3\u03c4\u03c1\u03b5\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c0\u03b1\u03c1\u03ac\u03b4\u03bf\u03be\u03b1 \u03c4\u03bf\u03bd \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03ae \u03c4\u03bf\u03c5 Nrf2. \u039c\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc 8-12 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 HIIT, \u03c4\u03b1 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 GSH \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac 25-35%, \u03b5\u03bd\u03ce \u03b7 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03c9\u03bd \u03b5\u03bd\u03b6\u03cd\u03bc\u03c9\u03bd SOD \u03ba\u03b1\u03b9 GPx \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac 20-30%. \u0391\u03c5\u03c4\u03ae \u03b7 \u03b5\u03bd\u03af\u03c3\u03c7\u03c5\u03c3\u03b7 \u03bc\u03b5\u03c4\u03b1\u03c6\u03c1\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03bc\u03b1\u03bb\u03bf\u03bd\u03b4\u03b9\u03b1\u03bb\u03b4\u03b5\u03b0\u03b4\u03b7\u03c2 (MDA) \u03ba\u03b1\u03b9 \u03b9\u03c3\u03bf\u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03bd\u03af\u03c9\u03bd, \u03b4\u03cd\u03bf \u03b1\u03be\u03b9\u03cc\u03c0\u03b9\u03c3\u03c4\u03c9\u03bd \u03b4\u03b5\u03b9\u03ba\u03c4\u03ce\u03bd \u03bb\u03b9\u03c0\u03b9\u03b4\u03b9\u03ba\u03ae\u03c2 \u03c5\u03c0\u03b5\u03c1\u03bf\u03be\u03b5\u03af\u03b4\u03c9\u03c3\u03b7\u03c2.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 Strength Training \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03bf \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03cc \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1 \u03bc\u03ad\u03c3\u03c9 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03bf\u03cd \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03bf\u03cd: \u03b7 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03ba\u03ae \u03c4\u03ac\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b7 \u03bc\u03b9\u03ba\u03c1\u03bf\u03b2\u03bb\u03ac\u03b2\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ca\u03ba\u03ce\u03bd \u03b9\u03bd\u03ce\u03bd \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03b5\u03ba\u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03ae \u03c3\u03cd\u03c3\u03c0\u03b1\u03c3\u03b7 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03c5\u03bd \u03c4\u03bf\u03c0\u03b9\u03ba\u03ac ROS, \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd Nrf2 \u03bc\u03b5 \u03b9\u03c3\u03c4\u03bf\u03b5\u03b9\u03b4\u03b9\u03ba\u03cc \u03c4\u03c1\u03cc\u03c0\u03bf. \u0397 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b1 \u03b5\u03bd\u03b4\u03bf\u03bc\u03c5\u03ca\u03ba\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 GSH \u03ba\u03b1\u03c4\u03ac 15-25% \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03c4\u03b7 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7 \u03c0\u03b5\u03c1\u03bf\u03be\u03b5\u03b9\u03b4\u03ac\u03c3\u03b7\u03c2 (GPx), \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03c4\u03b5\u03cd\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03ba\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03ad\u03c2 \u03bc\u03b5\u03bc\u03b2\u03c1\u03ac\u03bd\u03b5\u03c2 \u03b1\u03c0\u03cc \u03bb\u03b9\u03c0\u03b9\u03b4\u03b9\u03ba\u03ae \u03c5\u03c0\u03b5\u03c1\u03bf\u03be\u03b5\u03af\u03b4\u03c9\u03c3\u03b7. \u0397 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b7 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u039d\u03c4\u03b5\u03ba\u03bf\u03c1\u03af\u03bd\u03b7\u03c2 \u03c3\u03c5\u03bd\u03b5\u03b9\u03c3\u03c6\u03ad\u03c1\u03b5\u03b9 \u03c3\u03c4\u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 TGF-\u03b2, \u03bf \u03bf\u03c0\u03bf\u03af\u03bf\u03c2 \u03c3\u03b5 \u03c5\u03c8\u03b7\u03bb\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03b1\u03bd\u03b1\u03c3\u03c4\u03ad\u03bb\u03bb\u03b5\u03b9 \u03c4\u03b7\u03bd \u03ad\u03ba\u03c6\u03c1\u03b1\u03c3\u03b7 \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ce\u03bd \u03b5\u03bd\u03b6\u03cd\u03bc\u03c9\u03bd.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a4\u03bf Pilates, \u03b1\u03bd \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03b9 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 ROS, \u03b1\u03c3\u03ba\u03b5\u03af \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ae \u03b4\u03c1\u03ac\u03c3\u03b7 \u03bc\u03ad\u03c3\u03c9 \u03b4\u03cd\u03bf \u03ad\u03bc\u03bc\u03b5\u03c3\u03c9\u03bd \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03ce\u03bd. \u03a0\u03c1\u03ce\u03c4\u03bf\u03bd, \u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b9\u03c4\u03c5\u03b3\u03c7\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03ad\u03c3\u03c9 Pilates \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03b7, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b7 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03c5\u03c0\u03b5\u03c1\u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03bf\u03bb\u03b1\u03b9\u03bc\u03af\u03b1 \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ad\u03bb\u03bb\u03b5\u03b9 \u03c4\u03b7 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 Nrf2. \u0397 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ce\u03bd \u03b5\u03c0\u03b9\u03c0\u03ad\u03b4\u03c9\u03bd \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2 &#8220;\u03b1\u03c0\u03b5\u03bb\u03b5\u03c5\u03b8\u03b5\u03c1\u03ce\u03bd\u03b5\u03b9&#8221; \u03c4\u03bf \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03cc \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1. \u0394\u03b5\u03cd\u03c4\u03b5\u03c1\u03bf\u03bd, \u03b7 \u03b2\u03b1\u03b8\u03b9\u03ac \u03b4\u03b9\u03b1\u03c6\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03b1\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae \u03c4\u03bf\u03c5 Pilates \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03bf\u03be\u03c5\u03b3\u03cc\u03bd\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b9\u03c3\u03c4\u03ce\u03bd \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03c5\u03c0\u03bf\u03be\u03af\u03b1 \u03c4\u03bf\u03c5 \u03bb\u03b9\u03c0\u03ce\u03b4\u03bf\u03c5\u03c2 \u03b9\u03c3\u03c4\u03bf\u03cd, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03c0\u03b7\u03b3\u03ae \u03c3\u03c5\u03c3\u03c4\u03b7\u03bc\u03b9\u03ba\u03bf\u03cd \u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03bf\u03cd \u03c3\u03c4\u03c1\u03b5\u03c2 \u03c3\u03b5 \u03ac\u03c4\u03bf\u03bc\u03b1 \u03bc\u03b5 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c3\u03cd\u03bd\u03b4\u03c1\u03bf\u03bc\u03bf.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u039a\u03bb\u03b9\u03bd\u03b9\u03ba\u03ae \u03b5\u03c6\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae: \u039f \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2 HIIT (\u03b9\u03c3\u03c7\u03c5\u03c1\u03ae \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 Nrf2\/GSH) + Strength Training (\u03c4\u03bf\u03c0\u03b9\u03ba\u03ae \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae) + Pilates (\u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 redox balance) \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03c4\u03b7 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ae \u03b8\u03c9\u03c1\u03ac\u03ba\u03b9\u03c3\u03b7.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8-%CE%A3%CF%84%CF%81%CE%B1%CF%84%CE%B7%CE%B3%CE%B9%CE%BA%CF%8C%CF%82-%CE%A3%CF%85%CE%BD%CE%B4%CF%85%CE%B1%CF%83%CE%BC%CF%8C%CF%82-%CE%97-%CE%92%CE%AD%CE%BB%CF%84%CE%B9%CF%83%CF%84%CE%B7-%CE%A0%CF%81%CE%BF%CF%83%CE%AD%CE%B3%CE%B3%CE%B9%CF%83%CE%B7-%CE%B3%CE%B9%CE%B1-%CE%95%CE%BE%CE%B1%CF%84%CE%BF%CE%BC%CE%B9%CE%BA%CE%B5%CF%85%CE%BC%CE%AD%CE%BD%CE%B7-%CE%A0%CF%81%CE%BF%CF%80%CF%8C%CE%BD%CE%B7%CF%83%CE%B7\"><\/span><strong>8. \u03a3\u03c4\u03c1\u03b1\u03c4\u03b7\u03b3\u03b9\u03ba\u03cc\u03c2 \u03a3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2: \u0397 \u0392\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7 \u03a0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03b7 \u03b3\u03b9\u03b1 \u0395\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 \u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u039a\u03b1\u03bd\u03ad\u03bd\u03b1\u03c2 \u03bc\u03b5\u03bc\u03bf\u03bd\u03c9\u03bc\u03ad\u03bd\u03bf\u03c2 \u03c4\u03cd\u03c0\u03bf\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03b4\u03b5\u03bd \u03bc\u03b5\u03b3\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ac \u03bf\u03c6\u03ad\u03bb\u03b7. \u0391\u03c5\u03c4\u03cc \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2 \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ac \u03c4\u03bf\u03bd \u03c1\u03cc\u03bb\u03bf \u03c4\u03bf\u03c5 \u03b5\u03be\u03b5\u03b9\u03b4\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf\u03c5 personal trainer \u03b1\u03bd\u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c4\u03bf: \u03b7 \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ac \u03c4\u03b5\u03ba\u03bc\u03b7\u03c1\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03bf\u03c3\u03ad\u03b3\u03b3\u03b9\u03c3\u03b7 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af \u03c3\u03c4\u03c1\u03b1\u03c4\u03b7\u03b3\u03b9\u03ba\u03cc \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc (concurrent training), \u03bf \u03bf\u03c0\u03bf\u03af\u03bf\u03c2 \u03b1\u03be\u03b9\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03b9\u03c2 \u03c3\u03c5\u03bc\u03c0\u03bb\u03b7\u03c1\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c0\u03bf\u03ba\u03c1\u03af\u03c3\u03b5\u03b9\u03c2 \u03ba\u03ac\u03b8\u03b5 \u03bc\u03b5\u03b8\u03cc\u03b4\u03bf\u03c5. \u0388\u03bd\u03b1 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 personal training \u03c3\u03c4\u03b1 \u039d\u03cc\u03c4\u03b9\u03b1 \u03a0\u03c1\u03bf\u03ac\u03c3\u03c4\u03b9\u03b1 \u2014 \u03b1\u03be\u03b9\u03bf\u03c0\u03bf\u03b9\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c7\u03ce\u03c1\u03bf\u03c5\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03c3\u03b5 \u03a0\u03b1\u03bb\u03b1\u03b9\u03cc \u03a6\u03ac\u03bb\u03b7\u03c1\u03bf, \u039d\u03ad\u03b1 \u03a3\u03bc\u03cd\u03c1\u03bd\u03b7, \u0386\u03bb\u03b9\u03bc\u03bf \u03ba\u03b1\u03b9 \u0386\u03b3\u03b9\u03bf \u0394\u03b7\u03bc\u03ae\u03c4\u03c1\u03b9\u03bf \u2014 \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b5 \u03bd\u03b1 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03b5\u03b9 2 \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03af\u03b5\u03c2 Strength Training \u03b3\u03b9\u03b1 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae IL-15, Decorin \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03bf\u03bb\u03ae \u039c\u03c5\u03bf\u03c3\u03c4\u03b1\u03c4\u03af\u03bd\u03b7\u03c2, 1-2 \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03af\u03b5\u03c2 HIIT \u03b3\u03b9\u03b1 \u03ba\u03bf\u03c1\u03cd\u03c6\u03c9\u03c3\u03b7 \u0399\u03c1\u03b9\u03c3\u03af\u03bd\u03b7\u03c2, BDNF \u03ba\u03b1\u03b9 FGF-21, 1-2 \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03af\u03b5\u03c2 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03c3\u03b5 \u03b4\u03b9\u03ac\u03b4\u03c1\u03bf\u03bc\u03bf, \u03c0\u03bf\u03b4\u03ae\u03bb\u03b1\u03c4\u03bf \u03ae \u03b5\u03bb\u03bb\u03b5\u03b9\u03c0\u03c4\u03b9\u03ba\u03cc \u03b3\u03b9\u03b1 \u03bc\u03b9\u03c4\u03bf\u03c7\u03bf\u03bd\u03b4\u03c1\u03b9\u03b1\u03ba\u03ae \u03b2\u03b9\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7, \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ae \u03b1\u03bd\u03c4\u03b9\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae IL-6, \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03bb\u03b9\u03c0\u03bf\u03be\u03b5\u03af\u03b4\u03c9\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03cd\u03c0\u03bd\u03bf\u03c5, \u03ba\u03b1\u03b9 1 \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03af\u03b1 Pilates \u03b3\u03b9\u03b1 \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2, \u03b5\u03bd\u03af\u03c3\u03c7\u03c5\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bd\u03c5\u03c7\u03c4\u03b5\u03c1\u03b9\u03bd\u03ae\u03c2 \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2, \u03b1\u03bd\u03b1\u03b4\u03b9\u03b1\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7 \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c5\u03bd\u03b5\u03c7\u03ae \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae IL-15 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b5\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c3\u03c4\u03c1\u03b5\u03c2.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03c3\u03b5\u03b9\u03c1\u03ac \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03ce\u03c1\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1 \u03c0\u03bf\u03c5 \u03c3\u03c5\u03c7\u03bd\u03ac \u03c5\u03c0\u03bf\u03c4\u03b9\u03bc\u03ac\u03c4\u03b1\u03b9: \u03b7 \u03b5\u03ba\u03c4\u03ad\u03bb\u03b5\u03c3\u03b7 Strength Training \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc HIIT \u03c3\u03c4\u03b7\u03bd \u03af\u03b4\u03b9\u03b1 \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03af\u03b1 \u03bc\u03b5\u03b3\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03b7 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03ba\u03ae \u03c6\u03cc\u03c1\u03c4\u03b9\u03c3\u03b7 \u03b5\u03bd\u03ce \u03b5\u03ba\u03bc\u03b5\u03c4\u03b1\u03bb\u03bb\u03b5\u03cd\u03b5\u03c4\u03b1\u03b9 \u03c4\u03b7 \u03bc\u03b5\u03c4\u03b1\u03b3\u03b5\u03bd\u03ad\u03c3\u03c4\u03b5\u03c1\u03b7 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7. \u0397 \u03ad\u03bd\u03c4\u03b1\u03be\u03b7 Pilates \u03c3\u03b5 \u03b1\u03c0\u03bf\u03b3\u03b5\u03c5\u03bc\u03b1\u03c4\u03b9\u03bd\u03ad\u03c2 \u03ce\u03c1\u03b5\u03c2 \u03ae \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7 \u03c3\u03c5\u03c3\u03c3\u03c9\u03c1\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7, \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf \u03c1\u03c5\u03b8\u03bc\u03cc \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2-\u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2, \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03c4\u03b1 \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ac \u03b1\u03c0\u03bf\u03b8\u03ad\u03bc\u03b1\u03c4\u03b1 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03bf\u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7. \u0391\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03bb\u03b5\u03c0\u03c4\u03ad\u03c2 \u03b1\u03bb\u03bb\u03ac \u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03b5\u03c2 \u03b1\u03c0\u03bf\u03c6\u03ac\u03c3\u03b5\u03b9\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03c4\u03bf\u03bd \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03cd\u03b3\u03c7\u03c1\u03bf\u03bd\u03bf\u03c5, \u03c4\u03b5\u03ba\u03bc\u03b7\u03c1\u03b9\u03c9\u03bc\u03ad\u03bd\u03bf\u03c5 personal training.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9-%CE%A3%CF%85%CE%BC%CF%80%CE%B5%CF%81%CE%AC%CF%83%CE%BC%CE%B1%CF%84%CE%B1-%CE%97-%CE%A3%CF%89%CF%83%CF%84%CE%AE-%CE%88%CE%BD%CF%84%CE%B1%CF%83%CE%B7-%CF%89%CF%82-%CE%9A%CE%BB%CE%B5%CE%B9%CE%B4%CE%AF-%CE%B3%CE%B9%CE%B1-%CE%9F%CF%81%CE%BC%CE%BF%CE%BD%CE%B9%CE%BA%CE%AE-%CE%92%CE%B9%CE%BF%CE%B4%CF%81%CE%B1%CF%83%CF%84%CE%B9%CE%BA%CF%8C%CF%84%CE%B7%CF%84%CE%B1-%CE%A0%CF%81%CF%8C%CE%BB%CE%B7%CF%88%CE%B7-%CE%BA%CE%B1%CE%B9-%CE%A0%CE%BF%CE%B9%CF%8C%CF%84%CE%B7%CF%84%CE%B1-%CE%96%CF%89%CE%AE%CF%82\"><\/span><strong>9. \u03a3\u03c5\u03bc\u03c0\u03b5\u03c1\u03ac\u03c3\u03bc\u03b1\u03c4\u03b1: \u0397 \u03a3\u03c9\u03c3\u03c4\u03ae \u0388\u03bd\u03c4\u03b1\u03c3\u03b7 \u03c9\u03c2 \u039a\u03bb\u03b5\u03b9\u03b4\u03af \u03b3\u03b9\u03b1 \u039f\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u0392\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1, \u03a0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7 \u03ba\u03b1\u03b9 \u03a0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u0396\u03c9\u03ae\u03c2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u039f\u03b9 \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2 \u03b1\u03bd\u03b1\u03b4\u03b5\u03b9\u03ba\u03bd\u03cd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c9\u03c2 \u03bf \u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03cc\u03c2 \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03bf\u03c5 \u03bf\u03c0\u03bf\u03af\u03bf\u03c5 \u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b1\u03c3\u03ba\u03b5\u03af \u03c4\u03b9\u03c2 \u03b5\u03c5\u03b5\u03c1\u03b3\u03b5\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03b4\u03c1\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1. \u0397 IL-6, \u03b7 \u0399\u03c1\u03b9\u03c3\u03af\u03bd\u03b7, \u03b7 IL-15, \u03bf BDNF, \u03b7 \u039d\u03c4\u03b5\u03ba\u03bf\u03c1\u03af\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03b7 FGF-21 \u03c3\u03c7\u03b7\u03bc\u03b1\u03c4\u03af\u03b6\u03bf\u03c5\u03bd \u03ad\u03bd\u03b1 \u03b4\u03af\u03ba\u03c4\u03c5\u03bf \u03c3\u03b7\u03bc\u03b1\u03c4\u03bf\u03b4\u03cc\u03c4\u03b7\u03c3\u03b7\u03c2 \u03c0\u03bf\u03c5 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7 \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae, \u03b1\u03bd\u03b1\u03b4\u03b9\u03b1\u03bc\u03bf\u03c1\u03c6\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf \u03ba\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03cc \u03bc\u03b9\u03ba\u03c1\u03bf\u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd, \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03c4\u03bf \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03cc \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1 \u03bc\u03ad\u03c3\u03c9 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 Nrf2 \u03ba\u03b1\u03b9 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7\u03c2, \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03b1\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c0\u03c1\u03bf\u03c6\u03af\u03bb, \u03c1\u03c5\u03b8\u03bc\u03af\u03b6\u03b5\u03b9 \u03c4\u03bf\u03bd \u03ac\u03be\u03bf\u03bd\u03b1 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2-\u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf. \u03a9\u03c3\u03c4\u03cc\u03c3\u03bf, \u03c4\u03bf \u03ba\u03c1\u03b9\u03c3\u03b9\u03bc\u03cc\u03c4\u03b5\u03c1\u03bf \u03b5\u03cd\u03c1\u03b7\u03bc\u03b1 \u03b1\u03c6\u03bf\u03c1\u03ac \u03c4\u03b7 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae\u03c2 \u03b2\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u2014 \u03ad\u03bd\u03b1 \u03b8\u03ad\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03b1\u03be\u03af\u03b6\u03b5\u03b9 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b7\u03c2 \u03b1\u03bd\u03ac\u03bb\u03c5\u03c3\u03b7\u03c2.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"91-%CE%97-%CE%A3%CF%89%CF%83%CF%84%CE%AE-%CE%88%CE%BD%CF%84%CE%B1%CF%83%CE%B7-%CE%91%CF%85%CE%BE%CE%AC%CE%BD%CE%B5%CE%B9-%CF%84%CE%B9%CF%82-%CE%91%CE%BD%CE%B1%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CE%AD%CF%82-%CE%9F%CF%81%CE%BC%CF%8C%CE%BD%CE%B5%CF%82\"><\/span>9.1 \u0397 \u03a3\u03c9\u03c3\u03c4\u03ae \u0388\u03bd\u03c4\u03b1\u03c3\u03b7 \u0391\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b9\u03c2 \u0391\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ad\u03c2 \u039f\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u2014 \u03b1\u03c5\u03c4\u03ae \u03c0\u03bf\u03c5 \u03b1\u03bd\u03c4\u03b9\u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af \u03c3\u03c4\u03b9\u03c2 \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2, \u03c4\u03b7\u03bd \u03b7\u03bb\u03b9\u03ba\u03af\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03ba\u03ac\u03b8\u03b5 \u03b1\u03c4\u03cc\u03bc\u03bf\u03c5 \u2014 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03bc\u03b9\u03b1 \u03ba\u03b1\u03c4\u03b1\u03c1\u03c1\u03ac\u03ba\u03c4\u03b7 \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ce\u03bd \u03b1\u03c0\u03bf\u03ba\u03c1\u03af\u03c3\u03b5\u03c9\u03bd \u03c0\u03bf\u03c5 \u03bc\u03b5\u03c4\u03b1\u03bc\u03bf\u03c1\u03c6\u03ce\u03bd\u03b5\u03b9 \u03ba\u03c5\u03c1\u03b9\u03bf\u03bb\u03b5\u03ba\u03c4\u03b9\u03ba\u03ac \u03c4\u03b7 \u03b2\u03b9\u03bf\u03c7\u03b7\u03bc\u03b5\u03af\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2. \u0397 \u03c4\u03b5\u03c3\u03c4\u03bf\u03c3\u03c4\u03b5\u03c1\u03cc\u03bd\u03b7 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 \u03bc\u03ad\u03c4\u03c1\u03b9\u03b1\u03c2-\u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 (65-85% 1RM), \u03bc\u03b5 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03b3\u03c1\u03ac\u03c6\u03bf\u03c5\u03bd \u03bf\u03be\u03b5\u03af\u03b1 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 15-30% \u03c3\u03c4\u03bf\u03c5\u03c2 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b9\u03ba\u03c1\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b1\u03bb\u03bb\u03ac \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03ac \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c3\u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2. \u0397 \u03b1\u03c5\u03be\u03b7\u03c4\u03b9\u03ba\u03ae \u03bf\u03c1\u03bc\u03cc\u03bd\u03b7 (GH) \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03b5\u03b9 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03b5\u03bd\u03c4\u03c5\u03c0\u03c9\u03c3\u03b9\u03b1\u03ba\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b1\u03c0\u03cc\u03ba\u03c1\u03b9\u03c3\u03b7: \u03c0\u03c1\u03c9\u03c4\u03cc\u03ba\u03bf\u03bb\u03bb\u03b1 HIIT \u03ba\u03b1\u03b9 strength training \u03bc\u03b5 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03b1 \u03b4\u03b9\u03b1\u03bb\u03b5\u03af\u03bc\u03bc\u03b1\u03c4\u03b1 (60-90 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1) \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7 GH \u03ba\u03b1\u03c4\u03ac 300-500% \u03c3\u03b5 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b1 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1. \u0391\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03bf\u03b9\u03c3\u03c4\u03c1\u03bf\u03b3\u03cc\u03bd\u03b1, \u03c0\u03bf\u03c5 \u03c3\u03c5\u03c7\u03bd\u03ac \u03c0\u03b1\u03c1\u03b1\u03b2\u03bb\u03ad\u03c0\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7 \u03c3\u03c5\u03b6\u03ae\u03c4\u03b7\u03c3\u03b7 \u03c0\u03b5\u03c1\u03af \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2, \u03c1\u03c5\u03b8\u03bc\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b8\u03b5\u03c4\u03b9\u03ba\u03ac: \u03b7 \u03bc\u03ad\u03c4\u03c1\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bf\u03b9\u03c3\u03c4\u03c1\u03b1\u03b4\u03b9\u03cc\u03bb\u03b7\u03c2\/\u03bf\u03b9\u03c3\u03c4\u03c1\u03cc\u03bd\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c5\u03bd\u03bf\u03b5\u03af \u03c4\u03bf\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc \u03c4\u03c9\u03bd \u03bf\u03b9\u03c3\u03c4\u03c1\u03bf\u03b3\u03cc\u03bd\u03c9\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03c4\u03b5\u03c5\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03af\u03c4\u03b5\u03c2 (2-\u03c5\u03b4\u03c1\u03bf\u03be\u03c5\u03bf\u03b9\u03c3\u03c4\u03c1\u03cc\u03bd\u03b7), \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03bf\u03c1\u03bc\u03bf\u03bd\u03bf\u03b5\u03be\u03b1\u03c1\u03c4\u03ce\u03bc\u03b5\u03bd\u03c9\u03bd \u03ba\u03b1\u03c1\u03ba\u03af\u03bd\u03c9\u03bd.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"92-%CE%97-%CE%A3%CF%8D%CE%BD%CE%B4%CE%B5%CF%83%CE%B7-%CE%BC%CE%B5-%CE%93%CE%BB%CF%85%CE%BA%CF%8C%CE%B6%CE%B7-%CE%9B%CE%B9%CF%80%CE%AF%CE%B4%CE%B9%CE%B1-%CE%BA%CE%B1%CE%B9-%CE%9F%CF%81%CE%BC%CE%BF%CE%BD%CE%B9%CE%BA%CE%AE-%CE%92%CE%B9%CE%BF%CE%B4%CF%81%CE%B1%CF%83%CF%84%CE%B9%CE%BA%CF%8C%CF%84%CE%B7%CF%84%CE%B1\"><\/span>9.2 \u0397 \u03a3\u03cd\u03bd\u03b4\u03b5\u03c3\u03b7 \u03bc\u03b5 \u0393\u03bb\u03c5\u03ba\u03cc\u03b6\u03b7, \u039b\u03b9\u03c0\u03af\u03b4\u03b9\u03b1 \u03ba\u03b1\u03b9 \u039f\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u0392\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0395\u03b4\u03ce \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b3\u03bd\u03c9\u03c3\u03c4\u03ac \u03c3\u03b7\u03bc\u03b5\u03af\u03b1: \u03bf\u03b9 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2 \u03b4\u03b5\u03bd \u03b4\u03c1\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf \u03ba\u03b5\u03bd\u03cc \u2014 \u03b7 \u03b2\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03ac \u03c4\u03bf\u03c5\u03c2 \u03b5\u03be\u03b1\u03c1\u03c4\u03ac\u03c4\u03b1\u03b9 \u03ac\u03bc\u03b5\u03c3\u03b1 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd \u03b3\u03bb\u03c5\u03ba\u03cc\u03b6\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bb\u03b9\u03c0\u03b9\u03b4\u03af\u03c9\u03bd. \u0397 \u03c5\u03c0\u03b5\u03c1\u03b3\u03bb\u03c5\u03ba\u03b1\u03b9\u03bc\u03af\u03b1 (\u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03ac \u03c5\u03c8\u03b7\u03bb\u03ae \u03b3\u03bb\u03c5\u03ba\u03cc\u03b6\u03b7 \u03b1\u03af\u03bc\u03b1\u03c4\u03bf\u03c2) \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b7 \u03b3\u03bb\u03c5\u03ba\u03bf\u03b6\u03c5\u03bb\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 SHBG (\u03c3\u03c6\u03b1\u03b9\u03c1\u03af\u03bd\u03b7 \u03b4\u03ad\u03c3\u03bc\u03b5\u03c5\u03c3\u03b7\u03c2 \u03bf\u03c1\u03bc\u03bf\u03bd\u03ce\u03bd \u03c6\u03cd\u03bb\u03bf\u03c5), \u03bc\u03b5\u03c4\u03b1\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03c3\u03c5\u03b3\u03b3\u03ad\u03bd\u03b5\u03b9\u03ac \u03c4\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b9\u03c2 \u03c3\u03c4\u03b5\u03c1\u03bf\u03b5\u03b9\u03b4\u03b5\u03af\u03c2 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03b4\u03b9\u03b1\u03b8\u03ad\u03c3\u03b9\u03bc\u03b7 \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03b7 \u03c4\u03b5\u03c3\u03c4\u03bf\u03c3\u03c4\u03b5\u03c1\u03cc\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03bf\u03b9\u03c3\u03c4\u03c1\u03b1\u03b4\u03b9\u03cc\u03bb\u03b7. \u0397 \u03c3\u03c9\u03c3\u03c4\u03ae \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03b4\u03c1\u03b1\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c4\u03b7\u03bd \u03b5\u03c5\u03b1\u03b9\u03c3\u03b8\u03b7\u03c3\u03af\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b9\u03bd\u03c3\u03bf\u03c5\u03bb\u03af\u03bd\u03b7 (\u03bc\u03ad\u03c3\u03c9 FGF-21, AMPK \u03ba\u03b1\u03b9 \u0399\u03c1\u03b9\u03c3\u03af\u03bd\u03b7\u03c2), \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03b3\u03bb\u03c5\u03ba\u03cc\u03b6\u03b7\u03c2 \u03bd\u03b7\u03c3\u03c4\u03b5\u03af\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac 10-20% \u03c3\u03b5 8-12 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2, \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ac \u03ad\u03c4\u03c3\u03b9 \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ae \u03b4\u03c1\u03ac\u03c3\u03b7 \u03c4\u03b7\u03c2 SHBG, \u03b5\u03bb\u03b5\u03c5\u03b8\u03b5\u03c1\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b9\u03c2 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2 \u03bd\u03b1 \u03b4\u03c1\u03ac\u03c3\u03bf\u03c5\u03bd \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b9\u03c3\u03c4\u03bf\u03cd\u03c2-\u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a0\u03b1\u03c1\u03ac\u03bb\u03bb\u03b7\u03bb\u03b1, \u03b7 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03bb\u03b9\u03c0\u03b9\u03b4\u03b1\u03b9\u03bc\u03b9\u03ba\u03bf\u03cd \u03c0\u03c1\u03bf\u03c6\u03af\u03bb \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b9\u03c4\u03c5\u03b3\u03c7\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u2014 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 HDL \u03ba\u03b1\u03c4\u03ac 5-15%, \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03c1\u03b9\u03b3\u03bb\u03c5\u03ba\u03b5\u03c1\u03b9\u03b4\u03af\u03c9\u03bd \u03ba\u03b1\u03c4\u03ac 15-30%, \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03bc\u03ad\u03bd\u03b7\u03c2 LDL \u2014 \u03ad\u03c7\u03b5\u03b9 \u03ac\u03bc\u03b5\u03c3\u03b7 \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03b2\u03b9\u03bf\u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7. \u0397 \u03c7\u03bf\u03bb\u03b7\u03c3\u03c4\u03b5\u03c1\u03cc\u03bb\u03b7 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c4\u03bf \u03bc\u03b7\u03c4\u03c1\u03b9\u03ba\u03cc \u03bc\u03cc\u03c1\u03b9\u03bf-\u03c0\u03c1\u03cc\u03b4\u03c1\u03bf\u03bc\u03bf \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7 \u03cc\u03bb\u03c9\u03bd \u03c4\u03c9\u03bd \u03c3\u03c4\u03b5\u03c1\u03bf\u03b5\u03b9\u03b4\u03ce\u03bd \u03bf\u03c1\u03bc\u03bf\u03bd\u03ce\u03bd (\u03c4\u03b5\u03c3\u03c4\u03bf\u03c3\u03c4\u03b5\u03c1\u03cc\u03bd\u03b7, \u03bf\u03b9\u03c3\u03c4\u03c1\u03bf\u03b3\u03cc\u03bd\u03b1, \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7, DHEA). \u0397 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03bb\u03b9\u03c0\u03b9\u03b4\u03b1\u03b9\u03bc\u03b9\u03ba\u03bf\u03cd \u03c0\u03c1\u03bf\u03c6\u03af\u03bb \u03b5\u03be\u03b1\u03c3\u03c6\u03b1\u03bb\u03af\u03b6\u03b5\u03b9 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ad\u03c2 \u03c5\u03c0\u03cc\u03c3\u03c4\u03c1\u03c9\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03b2\u03b9\u03bf\u03c3\u03cd\u03bd\u03b8\u03b5\u03c3\u03b7, \u03b5\u03bd\u03ce \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03bc\u03ad\u03bd\u03c9\u03bd \u03bb\u03b9\u03c0\u03b9\u03b4\u03af\u03c9\u03bd \u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03c4\u03b5\u03cd\u03b5\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c5\u03c0\u03bf\u03b4\u03bf\u03c7\u03b5\u03af\u03c2 \u03b1\u03c0\u03cc \u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ae \u03b2\u03bb\u03ac\u03b2\u03b7, \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03bc\u03b5\u03c4\u03b1\u03b2\u03af\u03b2\u03b1\u03c3\u03b7 \u03c3\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c3\u03b5 \u03ba\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03cc \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf. \u0391\u03c5\u03c4\u03cc\u03c2 \u03bf \u03ba\u03cd\u03ba\u03bb\u03bf\u03c2 \u03b1\u03c5\u03c4\u03bf\u03b5\u03bd\u03af\u03c3\u03c7\u03c5\u03c3\u03b7\u03c2 \u2014 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b3\u03bb\u03c5\u03ba\u03cc\u03b6\u03b7, \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1 \u03bb\u03b9\u03c0\u03af\u03b4\u03b9\u03b1, \u03c0\u03b9\u03bf \u03b2\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2 \u2014 \u03b5\u03be\u03b7\u03b3\u03b5\u03af \u03b3\u03b9\u03b1\u03c4\u03af \u03b7 \u03c4\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae, \u03c3\u03c9\u03c3\u03c4\u03ac \u03c1\u03c5\u03b8\u03bc\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03ad\u03c7\u03b5\u03b9 \u03c4\u03cc\u03c3\u03bf \u03b2\u03b1\u03b8\u03b9\u03ac \u03b5\u03c0\u03af\u03b4\u03c1\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b6\u03c9\u03ae\u03c2.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"93-%CE%97-%CE%88%CE%BD%CF%84%CE%B1%CF%83%CE%B7-%CF%89%CF%82-%CE%A6%CE%AC%CF%81%CE%BC%CE%B1%CE%BA%CE%BF-%CE%A0%CE%BF%CE%B9%CF%8C%CF%84%CE%B7%CF%84%CE%B1-%CE%96%CF%89%CE%AE%CF%82-%CE%BA%CE%B1%CE%B9-%CE%A0%CF%81%CF%8C%CE%BB%CE%B7%CF%88%CE%B7\"><\/span>9.3 \u0397 \u0388\u03bd\u03c4\u03b1\u03c3\u03b7 \u03c9\u03c2 \u03a6\u03ac\u03c1\u03bc\u03b1\u03ba\u03bf: \u03a0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u0396\u03c9\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03a0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a4\u03b1 \u03c0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5\u03c4\u03b1\u03c6\u03c1\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03bc\u03b5\u03c4\u03c1\u03ae\u03c3\u03b9\u03bc\u03b7 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03b6\u03c9\u03ae\u03c2: \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03b6\u03c9\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2 \u03c7\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b7 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03b5\u03c5\u03b1\u03b9\u03c3\u03b8\u03b7\u03c3\u03af\u03b1 \u03b9\u03bd\u03c3\u03bf\u03c5\u03bb\u03af\u03bd\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b3\u03bb\u03c5\u03ba\u03cc\u03b6\u03b7\u03c2, \u03b2\u03b1\u03b8\u03cd\u03c4\u03b5\u03c1\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03cc\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03ac\u03be\u03bf\u03bd\u03b1 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2-\u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2, \u03b2\u03b5\u03bb\u03c4\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03c3\u03b5\u03be\u03bf\u03c5\u03b1\u03bb\u03b9\u03ba\u03ae \u03c5\u03b3\u03b5\u03af\u03b1 \u03ba\u03b1\u03b9 libido \u03c7\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b1 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03b2\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03c4\u03b5\u03c3\u03c4\u03bf\u03c3\u03c4\u03b5\u03c1\u03cc\u03bd\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03b9\u03c3\u03c4\u03c1\u03b1\u03b4\u03b9\u03cc\u03bb\u03b7\u03c2, \u03b5\u03bd\u03b9\u03c3\u03c7\u03c5\u03bc\u03ad\u03bd\u03b7 \u03b3\u03bd\u03c9\u03c3\u03c4\u03b9\u03ba\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03bf\u03c5 BDNF \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7\u03c2 \u03bd\u03b5\u03c5\u03c1\u03bf\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae\u03c2, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03ba\u03b1\u03b9 \u03b9\u03c3\u03c7\u03c5\u03c1\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b1\u03bd\u03bf\u03c3\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ae \u03b1\u03c0\u03cc\u03ba\u03c1\u03b9\u03c3\u03b7 \u03bb\u03cc\u03b3\u03c9 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1\u03c2 \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03af\u03c3\u03c7\u03c5\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7\u03c2.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0391\u03c0\u03cc \u03c0\u03c1\u03bf\u03bb\u03b7\u03c0\u03c4\u03b9\u03ba\u03ae \u03c3\u03ba\u03bf\u03c0\u03b9\u03ac, \u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03b1\u03c0\u03bf\u03b4\u03b5\u03b4\u03b5\u03b9\u03b3\u03bc\u03ad\u03bd\u03b1 \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03b4\u03b9\u03b1\u03b2\u03ae\u03c4\u03b7 \u03c4\u03cd\u03c0\u03bf\u03c5 2 \u03ba\u03b1\u03c4\u03ac 30-50%, \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03b3\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae\u03c2 \u03bd\u03cc\u03c3\u03bf\u03c5 \u03ba\u03b1\u03c4\u03ac 20-40%, \u03bf\u03c1\u03bc\u03bf\u03bd\u03bf\u03b5\u03be\u03b1\u03c1\u03c4\u03ce\u03bc\u03b5\u03bd\u03c9\u03bd \u03ba\u03b1\u03c1\u03ba\u03af\u03bd\u03c9\u03bd (\u03bc\u03b1\u03c3\u03c4\u03bf\u03cd, \u03c0\u03c1\u03bf\u03c3\u03c4\u03ac\u03c4\u03b7, \u03b5\u03bd\u03b4\u03bf\u03bc\u03b7\u03c4\u03c1\u03af\u03bf\u03c5) \u03ba\u03b1\u03c4\u03ac 15-30%, \u03bd\u03b5\u03c5\u03c1\u03bf\u03b5\u03ba\u03c6\u03c5\u03bb\u03b9\u03c3\u03c4\u03b9\u03ba\u03ce\u03bd \u03c0\u03b1\u03b8\u03ae\u03c3\u03b5\u03c9\u03bd (Alzheimer, Parkinson) \u03ba\u03b1\u03c4\u03ac 20-35%, \u03ba\u03b1\u03b9 \u03bf\u03c3\u03c4\u03b5\u03bf\u03c0\u03cc\u03c1\u03c9\u03c3\u03b7\u03c2 \u03ba\u03b1\u03c4\u03ac 25-40%. \u0391\u03c5\u03c4\u03ac \u03c4\u03b1 \u03c0\u03bf\u03c3\u03bf\u03c3\u03c4\u03ac \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b8\u03b5\u03c9\u03c1\u03b7\u03c4\u03b9\u03ba\u03ac \u2014 \u03c0\u03c1\u03bf\u03ad\u03c1\u03c7\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03bc\u03b5\u03b3\u03ac\u03bb\u03b5\u03c2 \u03b5\u03c0\u03b9\u03b4\u03b7\u03bc\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ad\u03c2 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b5\u03ba\u03bc\u03b7\u03c1\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03b7 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03af\u03c3\u03c9\u03c2 \u03c4\u03b7 \u03bc\u03bf\u03bd\u03b1\u03b4\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03ad\u03bc\u03b2\u03b1\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b4\u03c1\u03b1 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03c3\u03b5 \u03c4\u03cc\u03c3\u03b1 \u03c0\u03bf\u03bb\u03bb\u03ac \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7\u03c2.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"94-%CE%9F-%CE%91%CE%BD%CF%84%CE%AF%CF%80%CE%BF%CE%B4%CE%B1%CF%82-%CE%A4%CE%B9-%CE%A3%CF%85%CE%BC%CE%B2%CE%B1%CE%AF%CE%BD%CE%B5%CE%B9-%CE%BC%CE%B5-%CE%A5%CF%80%CE%B5%CF%81%CE%B2%CE%BF%CE%BB%CE%B9%CE%BA%CE%AE-%CE%AE-%CE%A0%CE%BF%CE%BB%CF%8D-%CE%A7%CE%B1%CE%BC%CE%B7%CE%BB%CE%AE-%CE%88%CE%BD%CF%84%CE%B1%CF%83%CE%B7\"><\/span>9.4 \u039f \u0391\u03bd\u03c4\u03af\u03c0\u03bf\u03b4\u03b1\u03c2: \u03a4\u03b9 \u03a3\u03c5\u03bc\u03b2\u03b1\u03af\u03bd\u03b5\u03b9 \u03bc\u03b5 \u03a5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03ae \u03a0\u03bf\u03bb\u03cd \u03a7\u03b1\u03bc\u03b7\u03bb\u03ae \u0388\u03bd\u03c4\u03b1\u03c3\u03b7<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a3\u03c4\u03bf\u03bd \u03b1\u03bd\u03c4\u03af\u03c0\u03bf\u03b4\u03b1 \u03c4\u03b7\u03c2 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b2\u03c1\u03af\u03c3\u03ba\u03bf\u03bd\u03c4\u03b1\u03b9 \u03b4\u03cd\u03bf \u03b5\u03be\u03af\u03c3\u03bf\u03c5 \u03b5\u03c0\u03b9\u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03b5\u03c2 \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2: \u03b7 \u03c5\u03c0\u03b5\u03c1\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 (overtraining) \u03ba\u03b1\u03b9 \u03b7 \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7. \u0397 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03ae \u03bf \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03cc\u03b3\u03ba\u03bf\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03bf\u03b4\u03b7\u03b3\u03b5\u03af \u03c3\u03b5 \u03c3\u03cd\u03bd\u03b4\u03c1\u03bf\u03bc\u03bf \u03c5\u03c0\u03b5\u03c1\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 (OTS \u2014 Overtraining Syndrome), \u03bc\u03b9\u03b1 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03bc\u03b5 \u03c3\u03bf\u03b2\u03b1\u03c1\u03ad\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ad\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b5\u03c2. \u0397 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7 \u03b5\u03ba\u03c4\u03bf\u03be\u03b5\u03cd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03b5\u03b9 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ac \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7, \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ad\u03bb\u03bb\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03c4\u03b5\u03c3\u03c4\u03bf\u03c3\u03c4\u03b5\u03c1\u03cc\u03bd\u03b7 \u03ba\u03b1\u03c4\u03ac 20-40% \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b4\u03c1\u03b1\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf\u03bd \u03bb\u03cc\u03b3\u03bf T\/C (\u03c4\u03b5\u03c3\u03c4\u03bf\u03c3\u03c4\u03b5\u03c1\u03cc\u03bd\u03b7\/\u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7), \u03c4\u03bf\u03bd \u03c0\u03b9\u03bf \u03b1\u03be\u03b9\u03cc\u03c0\u03b9\u03c3\u03c4\u03bf \u03b4\u03b5\u03af\u03ba\u03c4\u03b7 \u03b1\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03b9\u03c3\u03bf\u03b6\u03c5\u03b3\u03af\u03bf\u03c5. \u0397 \u03b1\u03c5\u03be\u03b7\u03c4\u03b9\u03ba\u03ae \u03bf\u03c1\u03bc\u03cc\u03bd\u03b7 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c0\u03b1\u03c1\u03ac\u03b4\u03bf\u03be\u03b1, \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b7 \u03c5\u03c0\u03b5\u03c1\u03b4\u03b9\u03ad\u03b3\u03b5\u03c1\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c5\u03c0\u03bf\u03b8\u03b1\u03bb\u03b1\u03bc\u03bf-\u03c5\u03c0\u03bf\u03c6\u03c5\u03c3\u03b9\u03b1\u03ba\u03bf\u03cd \u03ac\u03be\u03bf\u03bd\u03b1 \u03bf\u03b4\u03b7\u03b3\u03b5\u03af \u03c3\u03b5 \u03b5\u03be\u03ac\u03bd\u03c4\u03bb\u03b7\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b4\u03c5\u03c3\u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03c0\u03b1\u03bb\u03bc\u03b9\u03ba\u03ce\u03bd \u03b5\u03ba\u03ba\u03c1\u03af\u03c3\u03b5\u03c9\u03bd GH.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a3\u03b5 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03ce\u03bd, \u03b7 \u03c5\u03c0\u03b5\u03c1\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b1\u03bd\u03c4\u03b9\u03c3\u03c4\u03c1\u03ad\u03c6\u03b5\u03b9 \u03c4\u03b1 \u03bf\u03c6\u03ad\u03bb\u03b7: \u03b7 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03c5\u03c0\u03b5\u03c1\u03ad\u03ba\u03ba\u03c1\u03b9\u03c3\u03b7 IL-6 \u03c7\u03ac\u03bd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03b1\u03bd\u03c4\u03b9\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03cc \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03ae\u03c1\u03b1 \u03c4\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c1\u03c7\u03af\u03b6\u03b5\u03b9 \u03bd\u03b1 \u03bc\u03bf\u03b9\u03ac\u03b6\u03b5\u03b9 \u03bc\u03b5 \u03c4\u03b7 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae IL-6, \u03c3\u03c5\u03bd\u03bf\u03b4\u03b5\u03c5\u03cc\u03bc\u03b5\u03bd\u03b7 \u03b1\u03c0\u03cc \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 TNF-\u03b1 \u03ba\u03b1\u03b9 CRP. \u0397 \u0399\u03c1\u03b9\u03c3\u03af\u03bd\u03b7 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bb\u03cc\u03b3\u03c9 \u03b5\u03be\u03ac\u03bd\u03c4\u03bb\u03b7\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 PGC-1\u03b1, \u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7 \u03ba\u03b1\u03c4\u03b1\u03c1\u03c1\u03ad\u03b5\u03b9 \u03ba\u03b1\u03b8\u03ce\u03c2 \u03b7 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae ROS \u03be\u03b5\u03c0\u03b5\u03c1\u03bd\u03ac \u03bc\u03b1\u03ba\u03c1\u03bf\u03c0\u03c1\u03cc\u03b8\u03b5\u03c3\u03bc\u03b1 \u03c4\u03b7\u03bd \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b1\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03ae\u03c2 \u03c4\u03b7\u03c2, \u03ba\u03b1\u03b9 \u03bf \u03bb\u03cc\u03b3\u03bf\u03c2 GSH\/GSSG \u03c0\u03ad\u03c6\u03c4\u03b5\u03b9 \u03c3\u03b5 \u03c0\u03b1\u03b8\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1. \u039f \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u03c1\u03c5\u03b8\u03bc\u03cc\u03c2 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2-\u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2 \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03ac\u03c3\u03c3\u03b5\u03c4\u03b1\u03b9 \u03c3\u03bf\u03b2\u03b1\u03c1\u03ac: \u03b7 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03bd\u03c5\u03c7\u03c4\u03b5\u03c1\u03b9\u03bd\u03ae \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7 \u03b1\u03bd\u03b1\u03c3\u03c4\u03ad\u03bb\u03bb\u03b5\u03b9 \u03c4\u03b7 \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7, \u03bf\u03b4\u03b7\u03b3\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c3\u03b5 \u03b1\u03cb\u03c0\u03bd\u03af\u03b1, \u03ba\u03b1\u03ba\u03ae \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03c6\u03b1\u03cd\u03bb\u03bf \u03ba\u03cd\u03ba\u03bb\u03bf \u03ba\u03b1\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03bf\u03cd. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03b7 \u03b9\u03bd\u03c3\u03bf\u03c5\u03bb\u03b9\u03bd\u03bf\u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7 \u03b5\u03c0\u03b9\u03b4\u03b5\u03b9\u03bd\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9, \u03c4\u03b1 \u03c4\u03c1\u03b9\u03b3\u03bb\u03c5\u03ba\u03b5\u03c1\u03af\u03b4\u03b9\u03b1 \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9, \u03ba\u03b1\u03b9 \u03b7 SHBG \u03bc\u03b5\u03c4\u03b1\u03b2\u03ac\u03bb\u03bb\u03b5\u03c4\u03b1\u03b9, \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b7 \u03b2\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03c9\u03bd \u03bf\u03c1\u03bc\u03bf\u03bd\u03ce\u03bd \u03c6\u03cd\u03bb\u03bf\u03c5. \u039a\u03bb\u03b9\u03bd\u03b9\u03ba\u03ac, \u03b7 \u03c5\u03c0\u03b5\u03c1\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b5\u03ba\u03b4\u03b7\u03bb\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7, \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 libido, \u03c5\u03c0\u03bf\u03c4\u03c1\u03bf\u03c0\u03b9\u03ac\u03b6\u03bf\u03c5\u03c3\u03b5\u03c2 \u03bb\u03bf\u03b9\u03bc\u03ce\u03be\u03b5\u03b9\u03c2, \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 \u03c0\u03b1\u03c1\u03ac \u03c4\u03b7 \u03c3\u03c5\u03bd\u03b5\u03c7\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ad\u03c2 \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03b7\u03c2.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0391\u03c0\u03cc \u03c4\u03b7\u03bd \u03ac\u03bb\u03bb\u03b7 \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac, \u03b7 \u03c0\u03bf\u03bb\u03cd \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u2014 \u03b7 &#8220;\u03b2\u03cc\u03bb\u03c4\u03b1 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b9\u03b4\u03c1\u03ce\u03c4\u03b1&#8221; \u2014 \u03b1\u03bd \u03ba\u03b1\u03b9 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03bb\u03ae\u03c1\u03b7 \u03b1\u03b4\u03c1\u03ac\u03bd\u03b5\u03b9\u03b1, \u03b1\u03c0\u03bf\u03c4\u03c5\u03b3\u03c7\u03ac\u03bd\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03b9 \u03c4\u03b1 \u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03b1 \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ac \u03bc\u03bf\u03bd\u03bf\u03c0\u03ac\u03c4\u03b9\u03b1. \u0397 IL-6 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03b1 (\u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b1\u03c0\u03cc 2-3 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03c4\u03b9\u03bc\u03ae), \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c0\u03c5\u03c1\u03bf\u03b4\u03bf\u03c4\u03ae\u03c3\u03b5\u03b9 \u03c4\u03bf\u03bd \u03b1\u03bd\u03c4\u03b9\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03cc \u03ba\u03b1\u03c4\u03b1\u03c1\u03c1\u03ac\u03ba\u03c4\u03b7 IL-10\/IL-1ra. \u0397 \u0399\u03c1\u03b9\u03c3\u03af\u03bd\u03b7 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03b5\u03b9 \u03c3\u03b5 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ac \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1, \u03c7\u03c9\u03c1\u03af\u03c2 browning effect \u03c3\u03c4\u03bf\u03bd \u03bb\u03b9\u03c0\u03ce\u03b4\u03b7 \u03b9\u03c3\u03c4\u03cc. \u0397 \u03c4\u03b5\u03c3\u03c4\u03bf\u03c3\u03c4\u03b5\u03c1\u03cc\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03b7 \u03b1\u03c5\u03be\u03b7\u03c4\u03b9\u03ba\u03ae \u03bf\u03c1\u03bc\u03cc\u03bd\u03b7 \u03b4\u03b5\u03bd \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03bf\u03c5\u03bd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03b1\u03c0\u03cc\u03ba\u03c1\u03b9\u03c3\u03b7, \u03b7 \u039c\u03c5\u03bf\u03c3\u03c4\u03b1\u03c4\u03af\u03bd\u03b7 \u03b4\u03b5\u03bd \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ad\u03bb\u03bb\u03b5\u03c4\u03b1\u03b9, \u03ba\u03b1\u03b9 \u03b7 \u039d\u03c4\u03b5\u03ba\u03bf\u03c1\u03af\u03bd\u03b7 \u03b4\u03b5\u03bd \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u2014 \u03bc\u03b5 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03b5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf \u03b5\u03c1\u03ad\u03b8\u03b9\u03c3\u03bc\u03b1 \u03b3\u03b9\u03b1 \u03bc\u03c5\u03ca\u03ba\u03ae \u03b4\u03b9\u03b1\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7 \u03ae \u03b1\u03bd\u03ac\u03c0\u03c4\u03c5\u03be\u03b7. \u039f Nrf2 \u03b4\u03b5\u03bd \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ce\u03c2, \u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7 \u03b4\u03b5\u03bd \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9, \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03bc\u03b9\u03c4\u03bf\u03c7\u03cc\u03bd\u03b4\u03c1\u03b9\u03b1 \u03b4\u03b5\u03bd \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd \u03c3\u03ae\u03bc\u03b1 \u03b2\u03b9\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7\u03c2. \u039f\u03c5\u03c3\u03b9\u03b1\u03c3\u03c4\u03b9\u03ba\u03ac, \u03b7 \u03c0\u03bf\u03bb\u03cd \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03b1\u03c6\u03ae\u03bd\u03b5\u03b9 \u03b1\u03b8\u03c9\u03c1\u03ac\u03ba\u03b9\u03c3\u03c4\u03b1 \u03c4\u03b1 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ac, \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03b5\u03c1\u03b9\u03b3\u03c1\u03ac\u03c6\u03b7\u03ba\u03b1\u03bd \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u039f \u03ba\u03b1\u03bd\u03cc\u03bd\u03b1\u03c2-\u03ba\u03bb\u03b5\u03b9\u03b4\u03af: \u0397 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03c5\u03c8\u03b7\u03bb\u03ae \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03b1 \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ac \u03bc\u03bf\u03bd\u03bf\u03c0\u03ac\u03c4\u03b9\u03b1, \u03b1\u03bb\u03bb\u03ac \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03b5\u03b9 \u03c0\u03bb\u03ae\u03c1\u03b7 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7. \u0391\u03c5\u03c4\u03ae \u03b7 &#8220;\u03c7\u03c1\u03c5\u03c3\u03ae \u03c4\u03bf\u03bc\u03ae&#8221; \u03b5\u03af\u03bd\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03b3\u03b9\u03b1 \u03ba\u03ac\u03b8\u03b5 \u03ac\u03bd\u03b8\u03c1\u03c9\u03c0\u03bf \u2014 \u03ba\u03b1\u03b9 \u03bf \u03c0\u03c1\u03bf\u03c3\u03b4\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03cc\u03c2 \u03c4\u03b7\u03c2 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c4\u03bf\u03bd \u03c0\u03c5\u03c1\u03ae\u03bd\u03b1 \u03c4\u03bf\u03c5 \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ac \u03c4\u03b5\u03ba\u03bc\u03b7\u03c1\u03b9\u03c9\u03bc\u03ad\u03bd\u03bf\u03c5 personal training, \u03b5\u03af\u03c4\u03b5 \u03c3\u03c4\u03bf \u03a0\u03b1\u03bb\u03b1\u03b9\u03cc \u03a6\u03ac\u03bb\u03b7\u03c1\u03bf, \u03c4\u03b7 \u039d\u03ad\u03b1 \u03a3\u03bc\u03cd\u03c1\u03bd\u03b7, \u03c4\u03bf\u03bd \u0386\u03bb\u03b9\u03bc\u03bf \u03ae \u03c4\u03bf\u03bd \u0386\u03b3\u03b9\u03bf \u0394\u03b7\u03bc\u03ae\u03c4\u03c1\u03b9\u03bf.<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"95-%CE%A0%CF%81%CE%B1%CE%BA%CF%84%CE%B9%CE%BA%CE%AE-%CE%95%CF%86%CE%B1%CF%81%CE%BC%CE%BF%CE%B3%CE%AE-%CE%97-%CE%A0%CE%B5%CF%81%CE%AF%CF%80%CF%84%CF%89%CF%83%CE%B7-%CF%84%CE%B7%CF%82-%CE%9C%CE%B1%CF%81%CE%AF%CE%B1%CF%82-%E2%80%94-%CE%88%CE%BD%CE%B1-%CE%9F%CE%BB%CE%BF%CE%BA%CE%BB%CE%B7%CF%81%CF%89%CE%BC%CE%AD%CE%BD%CE%BF-%CE%A0%CF%81%CF%8C%CE%B3%CF%81%CE%B1%CE%BC%CE%BC%CE%B1\"><\/span>9.5 \u03a0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u0395\u03c6\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae: \u0397 \u03a0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u039c\u03b1\u03c1\u03af\u03b1\u03c2 \u2014 \u0388\u03bd\u03b1 \u039f\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03c9\u03bc\u03ad\u03bd\u03bf \u03a0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0393\u03b9\u03b1 \u03bd\u03b1 \u03b3\u03af\u03bd\u03b5\u03b9 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03b7\u03c4\u03ae \u03b7 \u03c0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03b5\u03c6\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae \u03cc\u03bb\u03c9\u03bd \u03cc\u03c3\u03c9\u03bd \u03b1\u03bd\u03b1\u03bb\u03cd\u03b8\u03b7\u03ba\u03b1\u03bd \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf, \u03b1\u03c2 \u03b5\u03be\u03b5\u03c4\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b9\u03b1 \u03c1\u03b5\u03b1\u03bb\u03b9\u03c3\u03c4\u03b9\u03ba\u03ae \u03c0\u03b5\u03c1\u03af\u03c0\u03c4\u03c9\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b1\u03bd\u03c4\u03b9\u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b5\u03cd\u03b5\u03b9 \u03c7\u03b9\u03bb\u03b9\u03ac\u03b4\u03b5\u03c2 \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03bf\u03c5\u03c2 \u03c3\u03c4\u03b1 \u039d\u03cc\u03c4\u03b9\u03b1 \u03a0\u03c1\u03bf\u03ac\u03c3\u03c4\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03b1\u03c3\u03c4\u03b9\u03ba\u03ae \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae. \u0397 \u039c\u03b1\u03c1\u03af\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 42 \u03b5\u03c4\u03ce\u03bd, \u03b5\u03c1\u03b3\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b3\u03c1\u03b1\u03c6\u03b5\u03af\u03bf 9 \u03ce\u03c1\u03b5\u03c2 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1, \u03ad\u03c7\u03b5\u03b9 \u03b4\u03cd\u03bf \u03c0\u03b1\u03b9\u03b4\u03b9\u03ac, \u03ba\u03b1\u03b9 \u03b6\u03b5\u03b9 \u03c3\u03c4\u03b7 \u039d\u03ad\u03b1 \u03a3\u03bc\u03cd\u03c1\u03bd\u03b7. \u03a4\u03b1 \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03b1 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b7\u03c1\u03b5\u03af \u03bc\u03b9\u03b1 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ae \u03b5\u03c0\u03b9\u03b4\u03b5\u03af\u03bd\u03c9\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b4\u03b5\u03bd \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03be\u03b7\u03b3\u03ae\u03c3\u03b5\u03b9: \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7 \u03c0\u03b1\u03c1\u03ac \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf 7 \u03c9\u03c1\u03ce\u03bd (\u03c0\u03bf\u03c5 \u03c9\u03c3\u03c4\u03cc\u03c3\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03bd\u03ae\u03c3\u03c5\u03c7\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b9\u03c6\u03b1\u03bd\u03b5\u03b9\u03b1\u03ba\u03cc\u03c2), \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ae \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03c3\u03c4\u03b7\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03ac (+8 \u03ba\u03b9\u03bb\u03ac \u03c3\u03b5 4 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1), \u03b4\u03c5\u03c3\u03ba\u03b1\u03bc\u03c8\u03af\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03cc\u03bd\u03bf\u03c5\u03c2 \u03c3\u03c4\u03bf\u03bd \u03b1\u03c5\u03c7\u03ad\u03bd\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03bc\u03ad\u03c3\u03b7, \u03c3\u03c5\u03c7\u03bd\u03ad\u03c2 \u03ba\u03c1\u03c5\u03bf\u03bb\u03bf\u03b3\u03ae\u03bc\u03b1\u03c4\u03b1 (4-5 \u03c6\u03bf\u03c1\u03ad\u03c2\/\u03c7\u03c1\u03cc\u03bd\u03bf), \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 libido, \u00abbrain fog\u00bb \u03ba\u03b1\u03b9 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03af\u03b1 \u03c3\u03c5\u03b3\u03ba\u03ad\u03bd\u03c4\u03c1\u03c9\u03c3\u03b7\u03c2, \u03ba\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03b3\u03b5\u03bd\u03b9\u03ba\u03ae \u03b1\u03af\u03c3\u03b8\u03b7\u03c3\u03b7 \u03cc\u03c4\u03b9 \u00ab\u03b3\u03b5\u03c1\u03bd\u03ac\u03b5\u03b9 \u03c0\u03c1\u03cc\u03c9\u03c1\u03b1\u00bb.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u039f\u03b9 \u03b5\u03be\u03b5\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03b1\u03af\u03bc\u03b1\u03c4\u03bf\u03c2 \u03b1\u03c0\u03bf\u03ba\u03b1\u03bb\u03cd\u03c0\u03c4\u03bf\u03c5\u03bd \u03ad\u03bd\u03b1 \u03ba\u03bb\u03b1\u03c3\u03b9\u03ba\u03cc \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c0\u03c1\u03bf\u03c6\u03af\u03bb \u03b1\u03bd\u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1\u03c2: \u03b3\u03bb\u03c5\u03ba\u03cc\u03b6\u03b7 \u03bd\u03b7\u03c3\u03c4\u03b5\u03af\u03b1\u03c2 108 mg\/dL (\u03bf\u03c1\u03b9\u03b1\u03ba\u03ac \u03c5\u03c8\u03b7\u03bb\u03ae), HbA1c 5.8% (\u03c0\u03c1\u03bf\u03b4\u03b9\u03b1\u03b2\u03ae\u03c4\u03b7\u03c2), \u03c4\u03c1\u03b9\u03b3\u03bb\u03c5\u03ba\u03b5\u03c1\u03af\u03b4\u03b9\u03b1 185 mg\/dL (\u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b1), HDL 42 mg\/dL (\u03c7\u03b1\u03bc\u03b7\u03bb\u03ae), CRP 3.2 mg\/L (\u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae \u03c7\u03b1\u03bc\u03b7\u03bb\u03bf\u03cd \u03b2\u03b1\u03b8\u03bc\u03bf\u03cd), \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7 \u03c0\u03c1\u03c9\u03b9\u03bd\u03ae \u03c3\u03c4\u03bf \u03b1\u03bd\u03ce\u03c4\u03b5\u03c1\u03bf \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03cc (22 \u03bcg\/dL), \u03b5\u03bb\u03b5\u03cd\u03b8\u03b5\u03c1\u03b7 \u03c4\u03b5\u03c3\u03c4\u03bf\u03c3\u03c4\u03b5\u03c1\u03cc\u03bd\u03b7 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae-\u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ae, \u03ba\u03b1\u03b9 \u03b2\u03b9\u03c4\u03b1\u03bc\u03af\u03bd\u03b7 D 18 ng\/mL (\u03b1\u03bd\u03b5\u03c0\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1). \u0397 \u039c\u03b1\u03c1\u03af\u03b1 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u00ab\u03ac\u03c1\u03c1\u03c9\u03c3\u03c4\u03b7\u00bb \u03bc\u03b5 \u03ba\u03bb\u03b1\u03c3\u03b9\u03ba\u03ae \u03b4\u03b9\u03ac\u03b3\u03bd\u03c9\u03c3\u03b7 \u2014 \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7 \u03b3\u03ba\u03c1\u03af\u03b6\u03b1 \u03b6\u03ce\u03bd\u03b7 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c5\u03b3\u03b5\u03af\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bd\u03cc\u03c3\u03bf\u03c5 \u03c0\u03bf\u03c5 \u03b7 \u03c3\u03c5\u03bc\u03b2\u03b1\u03c4\u03b9\u03ba\u03ae \u03b9\u03b1\u03c4\u03c1\u03b9\u03ba\u03ae \u03c3\u03c5\u03c7\u03bd\u03ac \u03b1\u03b3\u03bd\u03bf\u03b5\u03af.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u039c\u03b5\u03c4\u03b1\u03c6\u03c1\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c0\u03c1\u03bf\u03c6\u03af\u03bb \u03c3\u03c4\u03b7 \u03b3\u03bb\u03ce\u03c3\u03c3\u03b1 \u03c4\u03c9\u03bd \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03ce\u03bd, \u03b7 \u039c\u03b1\u03c1\u03af\u03b1 \u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03b6\u03b5\u03b9 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1: \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae (\u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 CRP \u2192 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b7 \u03b3\u03b9\u03b1 \u03b1\u03bd\u03c4\u03b9\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae IL-6 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 TNF-\u03b1), \u03b9\u03bd\u03c3\u03bf\u03c5\u03bb\u03b9\u03bd\u03bf\u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b4\u03c5\u03c3\u03bb\u03b9\u03c0\u03b9\u03b4\u03b1\u03b9\u03bc\u03af\u03b1 (\u03b1\u03bd\u03ac\u03b3\u03ba\u03b7 \u03b3\u03b9\u03b1 FGF-21, \u0399\u03c1\u03b9\u03c3\u03af\u03bd\u03b7, AMPK activation), \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1 \u03bb\u03cc\u03b3\u03c9 \u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b6\u03c9\u03ae\u03c2 (\u03c0\u03b9\u03b8\u03b1\u03bd\u03ae \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u039c\u03c5\u03bf\u03c3\u03c4\u03b1\u03c4\u03af\u03bd\u03b7 \u2192 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b7 \u03b3\u03b9\u03b1 IL-15, Decorin), \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03b3\u03bc\u03ad\u03bd\u03bf \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf \u03c1\u03c5\u03b8\u03bc\u03cc (\u03c5\u03c8\u03b7\u03bb\u03ae \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7 \u2192 \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7 \u2192 \u03ba\u03b1\u03ba\u03cc\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c2), \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ac \u03b1\u03c0\u03bf\u03b8\u03ad\u03bc\u03b1\u03c4\u03b1 (\u03b1\u03bd\u03ac\u03b3\u03ba\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 Nrf2 \u03ba\u03b1\u03b9 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7\u03c2 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7\u03c2), \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03b9\u03b1\u03ba\u03ad\u03c2 \u03c3\u03c5\u03b3\u03ba\u03bf\u03bb\u03bb\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03c5\u03c3\u03ba\u03b1\u03bc\u03c8\u03af\u03b1 (\u03b1\u03bd\u03ac\u03b3\u03ba\u03b7 \u03b3\u03b9\u03b1 \u03c6\u03cc\u03c1\u03c4\u03b9\u03c3\u03b7 fascia \u03ba\u03b1\u03b9 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 Decorin), \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03b7 \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03b2\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03bb\u03cc\u03b3\u03c9 \u03b4\u03c5\u03c3\u03bb\u03b9\u03c0\u03b9\u03b4\u03b1\u03b9\u03bc\u03af\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7\u03c2 SHBG \u03b3\u03bb\u03c5\u03ba\u03bf\u03b6\u03c5\u03bb\u03af\u03c9\u03c3\u03b7\u03c2.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%CE%A4%CE%BF-%CE%A0%CF%81%CF%8C%CE%B3%CF%81%CE%B1%CE%BC%CE%BC%CE%B1-12-%CE%95%CE%B2%CE%B4%CE%BF%CE%BC%CE%AC%CE%B4%CE%B5%CF%82-%CE%9C%CF%85%CE%BF%CE%BA%CE%B9%CE%BD%CE%B9%CE%BA%CE%AE%CF%82-%CE%91%CE%BD%CE%B1%CE%B4%CE%B9%CE%B1%CE%BC%CF%8C%CF%81%CF%86%CF%89%CF%83%CE%B7%CF%82\"><\/span><strong>\u03a4\u03bf \u03a0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1: 12 \u0395\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u039c\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ae\u03c2 \u0391\u03bd\u03b1\u03b4\u03b9\u03b1\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7\u03c2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0392\u03b1\u03c3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03c2 \u03c3\u03b5 \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ac, \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ac \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ac \u03bc\u03bf\u03bd\u03bf\u03c0\u03ac\u03c4\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03b1\u03bd\u03b1\u03bb\u03cd\u03b8\u03b7\u03ba\u03b1\u03bd, \u03ad\u03bd\u03b1\u03c2 \u03b5\u03ba\u03c0\u03b1\u03b9\u03b4\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf\u03c2 personal trainer \u03b8\u03b1 \u03c3\u03c7\u03b5\u03b4\u03af\u03b1\u03b6\u03b5 \u03c4\u03bf \u03b1\u03ba\u03cc\u03bb\u03bf\u03c5\u03b8\u03bf \u03b5\u03b2\u03b4\u03bf\u03bc\u03b1\u03b4\u03b9\u03b1\u03af\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1, \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03c3\u03bc\u03ad\u03bd\u03bf \u03c3\u03c4\u03b9\u03c2 \u03b1\u03bd\u03ac\u03b3\u03ba\u03b5\u03c2, \u03c4\u03bf\u03bd \u03c7\u03c1\u03cc\u03bd\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b9\u03c2 \u03b4\u03c5\u03bd\u03b1\u03c4\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03c4\u03b7\u03c2 \u039c\u03b1\u03c1\u03af\u03b1\u03c2.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u03a4\u03b7 \u0394\u03b5\u03c5\u03c4\u03ad\u03c1\u03b1 (\u03c0\u03c1\u03c9\u03af, 7:00-8:00), \u03b7 \u039c\u03b1\u03c1\u03af\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af Strength Training full body \u03c3\u03b5 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03bf, \u03b5\u03c3\u03c4\u03b9\u03ac\u03b6\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03b5 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c4\u03b5\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 (squat, deadlift, rows, push-ups) \u03bc\u03b5 \u03bc\u03ad\u03c4\u03c1\u03b9\u03b1 \u03c6\u03bf\u03c1\u03c4\u03af\u03b1 (60-70% 1RM) \u03ba\u03b1\u03b9 tempo \u03b5\u03ba\u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03ae\u03c2 3-4 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03bf\u03bb\u03ad\u03c0\u03c4\u03c9\u03bd \u03b3\u03b9\u03b1 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b7 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1\u03c2. \u0391\u03c5\u03c4\u03ae \u03b7 \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03af\u03b1 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03b5\u03b9 \u03c4\u03b7 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae IL-15 (\u03b1\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae\/\u03bb\u03b9\u03c0\u03bf\u03bb\u03c5\u03c4\u03b9\u03ba\u03ae), \u03c4\u03b7 \u039d\u03c4\u03b5\u03ba\u03bf\u03c1\u03af\u03bd\u03b7 (\u03b1\u03bd\u03c4\u03b9-\u03bc\u03c5\u03bf\u03c3\u03c4\u03b1\u03c4\u03af\u03bd\u03b7 + \u03b1\u03bd\u03b1\u03b4\u03b9\u03b1\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7 fascia), \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03bf\u03bb\u03ae \u039c\u03c5\u03bf\u03c3\u03c4\u03b1\u03c4\u03af\u03bd\u03b7\u03c2, \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03bf\u03be\u03b5\u03af\u03b1 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b5\u03c3\u03c4\u03bf\u03c3\u03c4\u03b5\u03c1\u03cc\u03bd\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03c5\u03be\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b7\u03c2. \u039f \u03c0\u03c1\u03c9\u03b9\u03bd\u03cc\u03c2 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c2 \u03b1\u03be\u03b9\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03bf\u03c1\u03cd\u03c6\u03c9\u03c3\u03b7 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2.<\/li>\n\n\n\n<li>\u03a4\u03b7\u03bd \u03a4\u03c1\u03af\u03c4\u03b7 (\u03b1\u03c0\u03cc\u03b3\u03b5\u03c5\u03bc\u03b1, 17:30-18:15), \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c3\u03b5 \u03bc\u03b7\u03c7\u03ac\u03bd\u03b7\u03bc\u03b1 \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b7\u03c1\u03af\u03bf\u03c5: 40 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b5\u03bb\u03bb\u03b5\u03b9\u03c0\u03c4\u03b9\u03ba\u03cc \u03ae \u03c0\u03bf\u03b4\u03ae\u03bb\u03b1\u03c4\u03bf \u03c3\u03c4\u03b7 \u0396\u03ce\u03bd\u03b7 2 (60-70% HRmax, \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 115-125 bpm \u03b3\u03b9\u03b1 \u03c4\u03b7 \u039c\u03b1\u03c1\u03af\u03b1). \u0391\u03c5\u03c4\u03ae \u03b7 \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03af\u03b1 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03b5\u03b9 \u03c4\u03b7 \u03bc\u03b9\u03c4\u03bf\u03c7\u03bf\u03bd\u03b4\u03c1\u03b9\u03b1\u03ba\u03ae \u03b2\u03b9\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7 \u03bc\u03ad\u03c3\u03c9 PGC-1\u03b1, \u03c4\u03b7 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ae \u03b1\u03bd\u03c4\u03b9\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae IL-6, \u03c4\u03b7 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03bf\u03be\u03b5\u03af\u03b4\u03c9\u03c3\u03b7\u03c2 \u03bb\u03b9\u03c0\u03b1\u03c1\u03ce\u03bd (fat oxidation), \u03c4\u03b7 FGF-21 \u03b3\u03b9\u03b1 \u03b7\u03c0\u03b1\u03c4\u03b9\u03ba\u03ae \u03b5\u03c5\u03b1\u03b9\u03c3\u03b8\u03b7\u03c3\u03af\u03b1 \u03b9\u03bd\u03c3\u03bf\u03c5\u03bb\u03af\u03bd\u03b7\u03c2, \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03bc\u03ad\u03c3\u03c9 \u03b8\u03b5\u03c1\u03bc\u03bf\u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c1\u03b1\u03c3\u03c5\u03bc\u03c0\u03b1\u03b8\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2. \u0397 \u03b1\u03c0\u03bf\u03b3\u03b5\u03c5\u03bc\u03b1\u03c4\u03b9\u03bd\u03ae \u03ce\u03c1\u03b1 \u03b2\u03bf\u03b7\u03b8\u03ac \u03c3\u03c4\u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5.<\/li>\n\n\n\n<li>\u03a4\u03b7\u03bd \u03a4\u03b5\u03c4\u03ac\u03c1\u03c4\u03b7 (\u03b1\u03c0\u03cc\u03b3\u03b5\u03c5\u03bc\u03b1, 18:00-19:00), \u03b7 \u039c\u03b1\u03c1\u03af\u03b1 \u03c0\u03b1\u03c1\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03af\u03b1 Pilates mat \u03ae reformer. \u0391\u03c5\u03c4\u03ae \u03b7 \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03af\u03b1 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03b5\u03b9 \u03c4\u03b7 \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7\u03c2 \u03b1\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae\u03c2 (\u03bc\u03b5\u03af\u03c9\u03c3\u03b7 25% \u03c3\u03b5 8 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2), \u03c4\u03b7 \u03c6\u03cc\u03c1\u03c4\u03b9\u03c3\u03b7 \u03bc\u03c5\u03bf\u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03b1\u03c1\u03b3\u03ce\u03bd \u03b5\u03ba\u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c0\u03bb\u03ae\u03c1\u03bf\u03c5\u03c2 \u03b5\u03cd\u03c1\u03bf\u03c5\u03c2 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2, \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u039d\u03c4\u03b5\u03ba\u03bf\u03c1\u03af\u03bd\u03b7\u03c2 \u03c3\u03c4\u03bf\u03bd \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03b9\u03b1\u03ba\u03cc \u03b9\u03c3\u03c4\u03cc, \u03c4\u03b7 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03b9\u03b4\u03b9\u03bf\u03b4\u03b5\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 core, \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03b1\u03c5\u03c7\u03b5\u03bd\u03b9\u03ba\u03bf\u03cd \u03ba\u03b1\u03b9 \u03bf\u03c3\u03c6\u03c5\u03ca\u03ba\u03bf\u03cd \u03c0\u03cc\u03bd\u03bf\u03c5 \u03bc\u03ad\u03c3\u03c9 \u03b1\u03bd\u03b1\u03b4\u03b9\u03b1\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7\u03c2 fascia. \u0397 \u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03ae \u03ce\u03c1\u03b1 \u03b5\u03c5\u03bd\u03bf\u03b5\u03af \u03c4\u03b7 \u03bc\u03b5\u03c4\u03ac\u03b2\u03b1\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b7 \u03bd\u03c5\u03c7\u03c4\u03b5\u03c1\u03b9\u03bd\u03ae \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7.<\/li>\n\n\n\n<li>\u03a4\u03b7\u03bd \u03a0\u03ad\u03bc\u03c0\u03c4\u03b7 (\u03c0\u03c1\u03c9\u03af, 7:00-7:40), \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af HIIT \u03c3\u03b5 \u03b4\u03b9\u03ac\u03b4\u03c1\u03bf\u03bc\u03bf \u03ae \u03c0\u03bf\u03b4\u03ae\u03bb\u03b1\u03c4\u03bf: 25-30 \u03bb\u03b5\u03c0\u03c4\u03ac \u03bc\u03b5 \u03c0\u03c1\u03c9\u03c4\u03cc\u03ba\u03bf\u03bb\u03bb\u03bf 30&#8243; \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1 \/ 90&#8243; \u03b1\u03bd\u03ac\u03c0\u03b1\u03c5\u03c3\u03b7, \u03ae 4&#215;4 \u03bb\u03b5\u03c0\u03c4\u03ac Tabata-style. \u0391\u03c5\u03c4\u03ae \u03b7 \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03af\u03b1 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03b5\u03b9 \u03c4\u03b7 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03b1\u03c0\u03b5\u03bb\u03b5\u03c5\u03b8\u03ad\u03c1\u03c9\u03c3\u03b7 \u0399\u03c1\u03b9\u03c3\u03af\u03bd\u03b7\u03c2 (browning \u03bb\u03af\u03c0\u03bf\u03c5\u03c2, \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03b3\u03bb\u03c5\u03ba\u03cc\u03b6\u03b7\u03c2), \u03c4\u03bf\u03bd BDNF (\u03b3\u03bd\u03c9\u03c3\u03c4\u03b9\u03ba\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1, \u00abbrain fog\u00bb \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03ce\u03c0\u03b9\u03c3\u03b7), \u03c4\u03b7 \u03bc\u03b1\u03b6\u03b9\u03ba\u03ae \u03b1\u03bd\u03c4\u03b9\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae IL-6 (\u03bc\u03b5\u03af\u03c9\u03c3\u03b7 CRP), \u03c4\u03b7 FGF-21 (\u03b9\u03bd\u03c3\u03bf\u03c5\u03bb\u03b9\u03bd\u03bf\u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7), \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b9\u03c3\u03c7\u03c5\u03c1\u03ae \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 Nrf2 \u03bc\u03ad\u03c3\u03c9 \u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03bf\u03cd stress (\u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7\u03c2). \u03a4\u03bf \u03c0\u03c1\u03c9\u03af \u03b1\u03be\u03b9\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c4\u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03ac\u03c3\u03c3\u03b5\u03b9 \u03c4\u03bf\u03bd \u03b2\u03c1\u03b1\u03b4\u03b9\u03bd\u03cc \u03cd\u03c0\u03bd\u03bf.<\/li>\n\n\n\n<li>\u03a4\u03bf \u03a3\u03ac\u03b2\u03b2\u03b1\u03c4\u03bf (\u03c0\u03c1\u03c9\u03af, 9:00-10:00), \u03b7 \u039c\u03b1\u03c1\u03af\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03b5\u03af Strength Training lower body + core \u03bc\u03b5 \u03ad\u03bc\u03c6\u03b1\u03c3\u03b7 \u03c3\u03c4\u03b9\u03c2 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b5\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 (\u03b3\u03bb\u03bf\u03c5\u03c4\u03b9\u03b1\u03af\u03bf\u03b9, \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9, \u03bf\u03c0\u03af\u03c3\u03b8\u03b9\u03bf\u03b9 \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03b9) \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03c5\u03bd \u03c4\u03b7 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03ce\u03bd \u03bb\u03cc\u03b3\u03c9 \u03bc\u03ac\u03b6\u03b1\u03c2. \u0391\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc 15-20 \u03bb\u03b5\u03c0\u03c4\u03ac \u03ae\u03c0\u03b9\u03b1\u03c2 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1\u03c2 \u03c3\u03c4\u03bf \u03b5\u03bb\u03bb\u03b5\u03b9\u03c0\u03c4\u03b9\u03ba\u03cc (\u0396\u03ce\u03bd\u03b7 1-2) \u03b3\u03b9\u03b1 \u03b5\u03bd\u03b5\u03c1\u03b3\u03b7\u03c4\u03b9\u03ba\u03ae \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b5\u03bd\u03af\u03c3\u03c7\u03c5\u03c3\u03b7 \u03bb\u03b9\u03c0\u03bf\u03bb\u03c5\u03c4\u03b9\u03ba\u03ae\u03c2 \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ae\u03c2 \u03b4\u03c1\u03ac\u03c3\u03b7\u03c2. \u0397 \u03a0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03ae \u03ba\u03b1\u03b9 \u03b7 \u039a\u03c5\u03c1\u03b9\u03b1\u03ba\u03ae \u03b1\u03c6\u03b9\u03b5\u03c1\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03c0\u03bb\u03ae\u03c1\u03b7 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03ae \u03b5\u03bb\u03b1\u03c6\u03c1\u03cd \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 30 \u03bb\u03b5\u03c0\u03c4\u03ce\u03bd, \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03b1 \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03b3\u03b5\u03bd\u03bd\u03b7\u03b8\u03bf\u03cd\u03bd \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1 \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ac \u03c3\u03ae\u03bc\u03b1\u03c4\u03b1 \u03bd\u03b1 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7 \u03b4\u03c1\u03ac\u03c3\u03b7 \u03c4\u03bf\u03c5\u03c2.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udccb \u0395\u03b2\u03b4\u03bf\u03bc\u03b1\u03b4\u03b9\u03b1\u03af\u03bf \u03a0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u039c\u03b1\u03c1\u03af\u03b1\u03c2 \u2014 \u0388\u03bd\u03b1 \u039c\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03cc \u03a0\u03c1\u03c9\u03c4\u03cc\u03ba\u03bf\u03bb\u03bb\u03bf<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>\u0397\u03bc\u03ad\u03c1\u03b1<\/strong><\/td><td><strong>\u038f\u03c1\u03b1<\/strong><\/td><td><strong>\u03a4\u03cd\u03c0\u03bf\u03c2 \u0386\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2<\/strong><\/td><td><strong>\u039c\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2-\u03a3\u03c4\u03cc\u03c7\u03bf\u03b9<\/strong><\/td><td><strong>\u0393\u03b9\u03b1\u03c4\u03af \u0391\u03c5\u03c4\u03ae \u03b7 \u038f\u03c1\u03b1<\/strong><\/td><\/tr><tr><td><strong>\u0394\u03b5\u03c5\u03c4\u03ad\u03c1\u03b1<\/strong><\/td><td>7:00\u03c0\u03bc<\/td><td>\ud83c\udfcb\ufe0f<strong> Strength Full Body<\/strong> Tempo \u03b5\u03ba\u03ba\u03b5\u03bd\u03c4\u03c1\u03b9\u03ba\u03ad\u03c2 3-4&#8243;<\/td><td><strong>IL-15 +++<\/strong> Decorin ++ | \u039c\u03c5\u03bf\u03c3\u03c4\u03b1\u03c4\u03af\u03bd\u03b7 \u2193\u2193\u2193 \u03a4\u03b5\u03c3\u03c4\/\u03bd\u03b7 \u2191 | GH \u2191\u2191<\/td><td>\u0391\u03be\u03b9\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c0\u03c1\u03c9\u03b9\u03bd\u03ae \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7, \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03b1\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03b1\u03c0\u03cc\u03ba\u03c1\u03b9\u03c3\u03b7<\/td><\/tr><tr><td><strong>\u03a4\u03c1\u03af\u03c4\u03b7<\/strong><\/td><td>17:30\u03bc\u03bc<\/td><td>\ud83d\udeb4<strong> \u0391\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u0396\u03ce\u03bd\u03b7 2<\/strong> \u0395\u03bb\u03bb\u03b5\u03b9\u03c0\u03c4\u03b9\u03ba\u03cc\/\u03a0\u03bf\u03b4\u03ae\u03bb\u03b1\u03c4\u03bf 40&#8242;<\/td><td><strong>IL-6 (\u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ae) ++<\/strong> FGF-21 ++ | PGC-1\u03b1 +++ \u039b\u03b9\u03c0\u03bf\u03be\u03b5\u03af\u03b4\u03c9\u03c3\u03b7 \u2191\u2191<\/td><td>\u039c\u03b9\u03c4\u03bf\u03c7\u03bf\u03bd\u03b4\u03c1\u03b9\u03b1\u03ba\u03ae \u03b2\u03b9\u03bf\u03b3\u03ad\u03bd\u03b5\u03c3\u03b7, \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03bc\u03ad\u03c3\u03c9 \u03b8\u03b5\u03c1\u03bc\u03bf\u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7\u03c2<\/td><\/tr><tr><td><strong>\u03a4\u03b5\u03c4\u03ac\u03c1\u03c4\u03b7<\/strong><\/td><td>18:00\u03bc\u03bc<\/td><td>\ud83e\uddd8<strong> Pilates Mat\/Reformer<\/strong> \u0391\u03bd\u03b1\u03c0\u03bd\u03bf\u03ae + Core + Full ROM<\/td><td><strong>\u039a\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7 \u2193\u2193<\/strong> Decorin (fascia) ++ IL-15 + | \u039c\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7 \u2191<\/td><td>\u039c\u03b5\u03af\u03c9\u03c3\u03b7 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2, \u03b1\u03bd\u03b1\u03b4\u03b9\u03b1\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7 \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03af\u03b1\u03c2, \u03b2\u03b1\u03b8\u03cd\u03c4\u03b5\u03c1\u03bf\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c2<\/td><\/tr><tr><td><strong>\u03a0\u03ad\u03bc\u03c0\u03c4\u03b7<\/strong><\/td><td>7:00\u03c0\u03bc<\/td><td>\u26a1<strong> HIIT \u0394\u03b9\u03ac\u03b4\u03c1\u03bf\u03bc\u03bf\u03c2<\/strong> 30&#8243; max \/ 90&#8243; rest \u00d7 8-10<\/td><td><strong>\u0399\u03c1\u03b9\u03c3\u03af\u03bd\u03b7 +++ | BDNF +++<\/strong> IL-6 (\u03bc\u03b1\u03b6\u03b9\u03ba\u03ae) +++ | FGF-21 ++ Nrf2 \u2192 GSH \u2191\u2191<\/td><td>\u039c\u03ad\u03b3\u03b9\u03c3\u03c4\u03bf browning \u03bb\u03af\u03c0\u03bf\u03c5\u03c2, brain fog \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03ce\u03c0\u03b9\u03c3\u03b7, \u03b5\u03bd\u03af\u03c3\u03c7\u03c5\u03c3\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7\u03c2<\/td><\/tr><tr><td><strong>\u03a0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03ae<\/strong><\/td><td>\u2014<\/td><td>\ud83d\udeb6<strong> \u0391\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7<\/strong> \u0395\u03bb\u03b1\u03c6\u03c1\u03cd \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 30&#8242;<\/td><td><strong>\u0391\u03bd\u03b1\u03b3\u03ad\u03bd\u03bd\u03b7\u03c3\u03b7 GSH<\/strong> \u039c\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ae \u03c3\u03b7\u03bc\u03b1\u03c4\u03bf\u03b4\u03cc\u03c4\u03b7\u03c3\u03b7 \u279c<\/td><td>\u03a4\u03b1 \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ac \u03b1\u03bd\u03b1\u03b3\u03b5\u03bd\u03bd\u03ce\u03bd\u03c4\u03b1\u03b9, \u03bf\u03b9 \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7 \u03b4\u03c1\u03ac\u03c3\u03b7 \u03c4\u03bf\u03c5\u03c2<\/td><\/tr><tr><td><strong>\u03a3\u03ac\u03b2\u03b2\u03b1\u03c4\u03bf<\/strong><\/td><td>9:00\u03c0\u03bc<\/td><td>\ud83c\udfcb\ufe0f<strong> Strength Lower Body<\/strong> + 15&#8242; \u03ae\u03c0\u03b9\u03b1 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 (\u03961)<\/td><td><strong>IL-15 +++ (\u03bc\u03b5\u03b3\u03ac\u03bb\u03bf\u03b9 \u03bc\u03cd\u03b5\u03c2)<\/strong> \u03a4\u03b5\u03c3\u03c4\/\u03bd\u03b7 \u2191\u2191 | GH \u2191\u2191\u2191 \u039c\u03c5\u03bf\u03c3\u03c4\u03b1\u03c4\u03af\u03bd\u03b7 \u2193\u2193\u2193<\/td><td>\u039c\u03b5\u03b3\u03ac\u03bb\u03b5\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ad\u03c2 \u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 = \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae<\/td><\/tr><tr><td><strong>\u039a\u03c5\u03c1\u03b9\u03b1\u03ba\u03ae<\/strong><\/td><td>\u2014<\/td><td>\ud83d\udecc<strong> \u03a0\u03bb\u03ae\u03c1\u03b7\u03c2 \u0391\u03bd\u03ac\u03c0\u03b1\u03c5\u03c3\u03b7<\/strong> \u0389 \u03ae\u03c0\u03b9\u03bf stretching\/yoga<\/td><td><strong>\u039c\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7 \u2191\u2191<\/strong> \u0391\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 fascia<\/td><td>\u03a0\u03bb\u03ae\u03c1\u03b7\u03c2 \u03b1\u03bd\u03ac\u03c0\u03b1\u03c5\u03c3\u03b7, \u03b2\u03b1\u03b8\u03cd\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c2, \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03b1 \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03b1\u03bd\u03b1\u03bc\u03ad\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ae \u03b1\u03bb\u03bb\u03ac \u03bc\u03b5\u03c4\u03c1\u03ae\u03c3\u03b9\u03bc\u03b7: \u03c3\u03c4\u03b9\u03c2 \u03c0\u03c1\u03ce\u03c4\u03b5\u03c2 4 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2, \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03cd\u03c0\u03bd\u03bf\u03c5, \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03b4\u03c5\u03c3\u03ba\u03b1\u03bc\u03c8\u03af\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 (\u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7\u03c2-\u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2, \u03b1\u03c1\u03c7\u03b9\u03ba\u03ae \u03c0\u03b5\u03c1\u03b9\u03c4\u03bf\u03bd\u03b9\u03b1\u03ba\u03ae \u03b1\u03bd\u03b1\u03b4\u03b9\u03b1\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7). \u03a3\u03c4\u03b9\u03c2 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 4-8, \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c3\u03c0\u03bb\u03b1\u03c7\u03bd\u03b9\u03ba\u03bf\u03cd \u03bb\u03af\u03c0\u03bf\u03c5\u03c2, \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03b3\u03bb\u03c5\u03ba\u03cc\u03b6\u03b7\u03c2 \u03bd\u03b7\u03c3\u03c4\u03b5\u03af\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03c1\u03b9\u03b3\u03bb\u03c5\u03ba\u03b5\u03c1\u03b9\u03b4\u03af\u03c9\u03bd (\u0399\u03c1\u03b9\u03c3\u03af\u03bd\u03b7, FGF-21, IL-15, \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03bb\u03b9\u03c0\u03bf\u03be\u03b5\u03af\u03b4\u03c9\u03c3\u03b7). \u03a3\u03c4\u03b9\u03c2 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 8-12, \u03bc\u03b5\u03c4\u03c1\u03ae\u03c3\u03b9\u03bc\u03b7 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2, \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 CRP, \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 HDL, \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03b2\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1, \u03ba\u03b1\u03b9 \u03b5\u03bd\u03b9\u03c3\u03c7\u03c5\u03bc\u03ad\u03bd\u03b1 \u03b1\u03c0\u03bf\u03b8\u03ad\u03bc\u03b1\u03c4\u03b1 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7\u03c2. \u0391\u03c5\u03c4\u03ae \u03b7 \u00ab\u03bc\u03bf\u03c1\u03b9\u03b1\u03ba\u03ae \u03bc\u03b5\u03c4\u03b1\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7\u00bb \u03b4\u03b5\u03bd \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af \u03b1\u03ba\u03c1\u03b1\u03af\u03b1 \u03c0\u03c1\u03c9\u03c4\u03cc\u03ba\u03bf\u03bb\u03bb\u03b1 \u2014 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af \u03c3\u03c4\u03c1\u03b1\u03c4\u03b7\u03b3\u03b9\u03ba\u03cc \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03bc\u03cc \u03b1\u03c0\u03cc \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03bd \u03c0\u03bf\u03c5 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03b5\u03af \u03c4\u03b7 \u03b2\u03b9\u03bf\u03c7\u03b7\u03bc\u03b5\u03af\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udccb \u03a7\u03c1\u03bf\u03bd\u03bf\u03b4\u03b9\u03ac\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u0391\u03bd\u03b1\u03bc\u03b5\u03bd\u03cc\u03bc\u03b5\u03bd\u03b7\u03c2 \u0392\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7\u03c2<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>\u03a0\u03b5\u03c1\u03af\u03bf\u03b4\u03bf\u03c2<\/strong><\/td><td><strong>\u03a4\u03b9 \u0391\u03bb\u03bb\u03ac\u03b6\u03b5\u03b9<\/strong><\/td><td><strong>\u039c\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03cc\u03c2 \u039c\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc\u03c2<\/strong><\/td><\/tr><tr><td><strong>\u0395\u03b2\u03b4. 1-4<\/strong><\/td><td>\u2705<strong> \u0392\u03b1\u03b8\u03cd\u03c4\u03b5\u03c1\u03bf\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c2<\/strong> \u2705 \u039b\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b4\u03c5\u03c3\u03ba\u03b1\u03bc\u03c8\u03af\u03b1 \u2705 \u03a0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1<\/td><td>\u039a\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7 \u2193 \u2192 \u039c\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7 \u2191 Decorin \u2191 \u2192 Fascia \u03b1\u03bd\u03b1\u03b4\u03b9\u03b1\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7 PGC-1\u03b1 \u2191 \u2192 \u039c\u03b9\u03c4\u03bf\u03c7\u03cc\u03bd\u03b4\u03c1\u03b9\u03b1 \u2191<\/td><\/tr><tr><td><strong>\u0395\u03b2\u03b4. 4-8<\/strong><\/td><td>\u2705<strong> \u039c\u03b5\u03af\u03c9\u03c3\u03b7 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd \u03bb\u03af\u03c0\u03bf\u03c5\u03c2<\/strong> \u2705 \u0393\u03bb\u03c5\u03ba\u03cc\u03b6\u03b7 \u03bd\u03b7\u03c3\u03c4\u03b5\u03af\u03b1\u03c2 \u219310-20% \u2705 \u03a4\u03c1\u03b9\u03b3\u03bb\u03c5\u03ba\u03b5\u03c1\u03af\u03b4\u03b9\u03b1 \u219315-30%<\/td><td>\u0399\u03c1\u03b9\u03c3\u03af\u03bd\u03b7 \u2192 Browning \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 FGF-21 \u2192 \u0399\u03bd\u03c3\u03bf\u03c5\u03bb\u03b9\u03bd\u03bf\u03b5\u03c5\u03b1\u03b9\u03c3\u03b8\u03b7\u03c3\u03af\u03b1 IL-15 \u2192 \u039b\u03b9\u03c0\u03cc\u03bb\u03c5\u03c3\u03b7 \u03c3\u03c0\u03bb\u03b1\u03c7\u03bd\u03b9\u03ba\u03bf\u03cd<\/td><\/tr><tr><td><strong>\u0395\u03b2\u03b4. 8-12<\/strong><\/td><td>\u2705<strong> \u0391\u03cd\u03be\u03b7\u03c3\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2<\/strong> \u2705 CRP \u219330-40% | HDL \u2191 \u2705 \u039f\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03b2\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u2191 \u2705 \u0391\u03bd\u03bf\u03c3\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03b9\u03ba\u03cc \u03b9\u03c3\u03c7\u03c5\u03c1\u03cc\u03c4\u03b5\u03c1\u03bf<\/td><td>IL-15\/Decorin \u2192 \u039c\u03c5\u03bf\u03c3\u03c4\u03b1\u03c4\u03af\u03bd\u03b7 \u2193\u2193\u2193 IL-6 \u03b1\u03bd\u03c4\u03b9\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u2192 CRP \u2193 SHBG \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u2192 \u0395\u03bb\u03b5\u03cd\u03b8. \u03bf\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2 \u2191 Nrf2 \u2192 GSH \u219120-40%<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u03a3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc: \u03a4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c4\u03b7\u03c2 \u039c\u03b1\u03c1\u03af\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03bd\u03b4\u03b5\u03b9\u03ba\u03c4\u03b9\u03ba\u03cc \u03ba\u03b1\u03b9 \u03b4\u03b5\u03bd \u03b1\u03bd\u03c4\u03b9\u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ac \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 \u03b1\u03be\u03b9\u03bf\u03bb\u03cc\u03b3\u03b7\u03c3\u03b7. \u039a\u03ac\u03b8\u03b5 \u03c3\u03ce\u03bc\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03bf\u03bd\u03b1\u03b4\u03b9\u03ba\u03cc \u2014 \u03b7 \u03b7\u03bb\u03b9\u03ba\u03af\u03b1, \u03c4\u03bf \u03b9\u03b1\u03c4\u03c1\u03b9\u03ba\u03cc \u03b9\u03c3\u03c4\u03bf\u03c1\u03b9\u03ba\u03cc, \u03b7 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7, \u03bf \u03b4\u03b9\u03b1\u03b8\u03ad\u03c3\u03b9\u03bc\u03bf\u03c2 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b9\u03ba\u03bf\u03af \u03c3\u03c4\u03cc\u03c7\u03bf\u03b9 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c5\u03c0\u03cc\u03c8\u03b7. \u0391\u03bd\u03b1\u03b6\u03b7\u03c4\u03ae\u03c3\u03c4\u03b5 \u03b5\u03be\u03b5\u03b9\u03b4\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf personal trainer \u03c3\u03b5 \u03a0\u03b1\u03bb\u03b1\u03b9\u03cc \u03a6\u03ac\u03bb\u03b7\u03c1\u03bf, \u039d\u03ad\u03b1 \u03a3\u03bc\u03cd\u03c1\u03bd\u03b7, \u0386\u03bb\u03b9\u03bc\u03bf \u03ae \u0386\u03b3\u03b9\u03bf \u0394\u03b7\u03bc\u03ae\u03c4\u03c1\u03b9\u03bf \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b4\u03b9\u03ba\u03ae \u03c3\u03b1\u03c2 \u03b1\u03be\u03b9\u03bf\u03bb\u03cc\u03b3\u03b7\u03c3\u03b7.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"96-%CE%A4%CE%B5%CE%BB%CE%B9%CE%BA%CF%8C-%CE%9C%CE%AE%CE%BD%CF%85%CE%BC%CE%B1\"><\/span><strong>9.6 \u03a4\u03b5\u03bb\u03b9\u03ba\u03cc \u039c\u03ae\u03bd\u03c5\u03bc\u03b1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0397 \u03ba\u03b1\u03c4\u03b1\u03bd\u03cc\u03b7\u03c3\u03b7 \u03b1\u03c5\u03c4\u03ce\u03bd \u03c4\u03c9\u03bd \u03bc\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03bc\u03ce\u03bd \u2014 \u03c0\u03bf\u03c5 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03bf\u03c5\u03bd \u03c3\u03b5 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03b2\u03b1\u03b8\u03bc\u03cc \u03ac\u03b3\u03bd\u03c9\u03c3\u03c4\u03bf\u03b9 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03b5 \u03ad\u03bc\u03c0\u03b5\u03b9\u03c1\u03bf\u03c5\u03c2 \u03b5\u03c0\u03b1\u03b3\u03b3\u03b5\u03bb\u03bc\u03b1\u03c4\u03af\u03b5\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u2014 \u03b1\u03bb\u03bb\u03ac\u03b6\u03b5\u03b9 \u03b8\u03b5\u03bc\u03b5\u03bb\u03b9\u03b1\u03ba\u03ac \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03c0\u03bf\u03c5 \u03b1\u03bd\u03c4\u03b9\u03bb\u03b1\u03bc\u03b2\u03b1\u03bd\u03cc\u03bc\u03b1\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03c1\u03cc\u03bb\u03bf \u03c4\u03bf\u03c5 personal training. \u0394\u03b5\u03bd \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03c0\u03bb\u03ad\u03bf\u03bd \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03bc\u03cc &#8220;\u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03c9\u03bd&#8221;, \u03b1\u03bb\u03bb\u03ac \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7 \u03b5\u03bd\u03cc\u03c2 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf\u03c5 \u03b2\u03b9\u03bf\u03c7\u03b7\u03bc\u03b9\u03ba\u03bf\u03cd \u03c3\u03c5\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03bf\u03c2 \u2014 \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03ce\u03bd, \u03bf\u03c1\u03bc\u03bf\u03bd\u03ce\u03bd, \u03b3\u03bb\u03c5\u03ba\u03cc\u03b6\u03b7\u03c2, \u03bb\u03b9\u03c0\u03b9\u03b4\u03af\u03c9\u03bd, \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ce\u03bd \u03ba\u03b1\u03b9 \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03c9\u03bd \u03c1\u03c5\u03b8\u03bc\u03ce\u03bd. \u0397 \u03bc\u03b5\u03c4\u03ac\u03b2\u03b1\u03c3\u03b7 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03b3\u03b5\u03bd\u03b9\u03ba\u03ae \u03c3\u03cd\u03c3\u03c4\u03b1\u03c3\u03b7 &#8220;\u03ba\u03ac\u03bd\u03b5 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7&#8221; \u03c3\u03c4\u03b7\u03bd \u03b5\u03be\u03b5\u03b9\u03b4\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 &#8220;\u03ac\u03c3\u03ba\u03b7\u03c3\u03b7-\u03c9\u03c2-\u03c6\u03b1\u03c1\u03bc\u03b1\u03ba\u03bf\u03bb\u03bf\u03b3\u03af\u03b1&#8221; (exercise as medicine) \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03ad\u03bd\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03c0\u03b9\u03bf \u03b5\u03bb\u03c0\u03b9\u03b4\u03bf\u03c6\u03cc\u03c1\u03b1 \u03ba\u03b5\u03c6\u03ac\u03bb\u03b1\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c3\u03cd\u03b3\u03c7\u03c1\u03bf\u03bd\u03b7\u03c2 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03b9\u03b1\u03c4\u03c1\u03b9\u03ba\u03ae\u03c2, \u03ba\u03b1\u03b9 \u03bf \u03b5\u03ba\u03c0\u03b1\u03b9\u03b4\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf\u03c2 personal trainer \u03b2\u03c1\u03af\u03c3\u03ba\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03b5\u03c0\u03af\u03ba\u03b5\u03bd\u03c4\u03c1\u03bf \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03b5\u03c0\u03b1\u03bd\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u039a\u03ac\u03b8\u03b5 \u03bc\u03c5\u03ca\u03ba\u03ae \u03c3\u03cd\u03c3\u03c0\u03b1\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03bc\u03bf\u03c1\u03b9\u03b1\u03ba\u03ae \u03c3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ae. \u0397 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 (personal training) \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03bf\u03bb\u03c5\u03c4\u03ad\u03bb\u03b5\u03b9\u03b1 \u2014 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c3\u03b1\u03c2 \u03c9\u03c2 \u03c4\u03bf \u03c0\u03b9\u03bf \u03b9\u03c3\u03c7\u03c5\u03c1\u03cc \u03b1\u03bd\u03c4\u03b9\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03b9\u03ba\u03cc, \u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03cc \u03ba\u03b1\u03b9 \u03b1\u03bd\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc &#8220;\u03c6\u03ac\u03c1\u03bc\u03b1\u03ba\u03bf&#8221; \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03b2\u03b9\u03bf\u03b4\u03c1\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03c9\u03bd \u03bf\u03c1\u03bc\u03bf\u03bd\u03ce\u03bd \u03c3\u03b1\u03c2, \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03ba\u03b5\u03c1\u03b4\u03af\u03c3\u03b5\u03c4\u03b5 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b6\u03c9\u03ae\u03c2. \u0391\u03bd \u03c8\u03ac\u03c7\u03bd\u03b5\u03c4\u03b5 personal trainer \u03c3\u03c4\u03bf \u03a0\u03b1\u03bb\u03b1\u03b9\u03cc \u03a6\u03ac\u03bb\u03b7\u03c1\u03bf, \u03c4\u03b7 \u039d\u03ad\u03b1 \u03a3\u03bc\u03cd\u03c1\u03bd\u03b7, \u03c4\u03bf\u03bd \u0386\u03bb\u03b9\u03bc\u03bf \u03ae \u03c4\u03bf\u03bd \u0386\u03b3\u03b9\u03bf \u0394\u03b7\u03bc\u03ae\u03c4\u03c1\u03b9\u03bf, \u03b1\u03bd\u03b1\u03b6\u03b7\u03c4\u03ae\u03c3\u03c4\u03b5 \u03ba\u03ac\u03c0\u03bf\u03b9\u03bf\u03bd \u03c0\u03bf\u03c5 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03b5\u03af \u03b1\u03c5\u03c4\u03ae \u03c4\u03b7\u03bd \u03b5\u03c0\u03b9\u03c3\u03c4\u03ae\u03bc\u03b7 \u2014 \u03b3\u03b9\u03b1\u03c4\u03af \u03b7 \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03ac \u03c6\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03ba\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03cc \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udccb \u03a4\u03ce\u03c1\u03b1 \u039e\u03ad\u03c1\u03b5\u03b9\u03c2. \u03a4\u03b9 \u0398\u03b1 \u039a\u03ac\u03bd\u03b5\u03b9\u03c2 \u03bc\u03b5 \u0391\u03c5\u03c4\u03ae \u03c4\u03b7 \u0393\u03bd\u03ce\u03c3\u03b7;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0391\u03bd \u03ad\u03c6\u03c4\u03b1\u03c3\u03b5\u03c2 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03b5\u03b4\u03ce, \u03c4\u03ce\u03c1\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03b5\u03af\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03b2\u03b9\u03bf\u03c7\u03b7\u03bc\u03b5\u03af\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf 95% \u03c4\u03c9\u03bd \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03c9\u03bd \u2014 \u03ba\u03b1\u03b9 \u03c0\u03b9\u03b8\u03b1\u03bd\u03ce\u03c2 \u03b1\u03c0\u03cc \u03c0\u03bf\u03bb\u03bb\u03bf\u03cd\u03c2 \u03b5\u03c0\u03b1\u03b3\u03b3\u03b5\u03bb\u03bc\u03b1\u03c4\u03af\u03b5\u03c2 \u03c4\u03bf\u03c5 fitness. \u039f \u03c0\u03b1\u03c1\u03b1\u03ba\u03ac\u03c4\u03c9 \u03c0\u03af\u03bd\u03b1\u03ba\u03b1\u03c2 \u03c3\u03bf\u03c5 \u03b4\u03b5\u03af\u03c7\u03bd\u03b5\u03b9 \u03c4\u03b1 \u03c4\u03c1\u03af\u03b1 \u03bc\u03bf\u03bd\u03bf\u03c0\u03ac\u03c4\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03b9\u03c2 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03ac\u03b8\u03b5\u03c3\u03ae \u03c3\u03bf\u03c5.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>\ud83d\udfe1<strong> \u0395\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u0391<\/strong><\/td><td>\ud83d\udfe2<strong> \u0395\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u0392<\/strong><\/td><td>\ud83d\udfe3<strong> \u0395\u03c0\u03b9\u03bb\u03bf\u03b3\u03ae \u0393<\/strong><\/td><\/tr><tr><td><strong>\u0394\u03b5\u03bd \u039a\u03ac\u03bd\u03c9 \u03a4\u03af\u03c0\u03bf\u03c4\u03b1<\/strong><br>\u03a4\u03b1 \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03ac \u03bc\u03bf\u03bd\u03bf\u03c0\u03ac\u03c4\u03b9\u03b1 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03bf\u03c5\u03bd \u03b1\u03bd\u03b5\u03bd\u03b5\u03c1\u03b3\u03ac. \u0397 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03b6\u03b5\u03c4\u03b1\u03b9. \u0397 \u03bc\u03c5\u03bf\u03c3\u03c4\u03b1\u03c4\u03af\u03bd\u03b7 \u03ba\u03c5\u03c1\u03b9\u03b1\u03c1\u03c7\u03b5\u03af. \u0397 \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7 \u03c0\u03b1\u03c1\u03b1\u03bc\u03ad\u03bd\u03b5\u03b9 \u03c5\u03c8\u03b7\u03bb\u03ae. \u0397 \u03b3\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9.<br><strong>\u0391\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1: \u03a3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ae \u03b5\u03c0\u03b9\u03b4\u03b5\u03af\u03bd\u03c9\u03c3\u03b7.<\/strong><\/td><td><strong>\u039e\u03b5\u03ba\u03b9\u03bd\u03ac\u03c9 \u039c\u03cc\u03bd\u03bf\u03c2\/\u03b7<\/strong><br>\u039a\u03ac\u03c0\u03bf\u03b9\u03b5\u03c2 \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b5\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9. \u0397 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b2\u03ad\u03bb\u03c4\u03b9\u03c3\u03c4\u03b7. \u039a\u03af\u03bd\u03b4\u03c5\u03bd\u03bf\u03c2 \u03c5\u03c0\u03b5\u03c1- \u03ae \u03c5\u03c0\u03bf-\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2. \u03a7\u03c9\u03c1\u03af\u03c2 \u03c3\u03c4\u03c1\u03b1\u03c4\u03b7\u03b3\u03b9\u03ba\u03ae \u03ce\u03c1\u03b1\u03c2\/\u03c4\u03cd\u03c0\u03bf\u03c5.<br><strong>\u0391\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1: \u039c\u03b5\u03c1\u03b9\u03ba\u03ae \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7, trial &amp; error.<\/strong><\/td><td><strong>\u0395\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf<\/strong> <strong>Personal Training<\/strong><br>\u039a\u03ac\u03b8\u03b5 \u03bc\u03c5\u03bf\u03ba\u03af\u03bd\u03b7 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03ba\u03c1\u03b9\u03b2\u03ce\u03c2. \u03a3\u03c9\u03c3\u03c4\u03ae \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 = \u03c3\u03c9\u03c3\u03c4\u03ad\u03c2 \u03bf\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2. \u03a3\u03c9\u03c3\u03c4\u03ae \u03ce\u03c1\u03b1 = \u03ba\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03b1 \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7. \u03a3\u03c4\u03c1\u03b1\u03c4\u03b7\u03b3\u03b9\u03ba\u03cc\u03c2 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2 HIIT + Strength + \u0391\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 + Pilates.<br><strong>\u0391\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1: \u039c\u03bf\u03c1\u03b9\u03b1\u03ba\u03ae \u03bc\u03b5\u03c4\u03b1\u03bc\u03cc\u03c1\u03c6\u03c9\u03c3\u03b7.<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udce9<strong>&nbsp; \u039e\u0395\u039a\u0399\u039d\u0391 \u03a4\u03a9\u03a1\u0391: \u0394\u03c9\u03c1\u03b5\u03ac\u03bd \u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u0391\u03be\u03b9\u03bf\u03bb\u03cc\u03b3\u03b7\u03c3\u03b7&nbsp; <\/strong>\ud83d\udce9<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Personal Training \u03c3\u03b5 \u03a0\u03b1\u03bb\u03b1\u03b9\u03cc \u03a6\u03ac\u03bb\u03b7\u03c1\u03bf \u2022 \u039d\u03ad\u03b1 \u03a3\u03bc\u03cd\u03c1\u03bd\u03b7 \u2022 \u0386\u03bb\u03b9\u03bc\u03bf \u2022 \u0386\u03b3\u03b9\u03bf \u0394\u03b7\u03bc\u03ae\u03c4\u03c1\u03b9\u03bf<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>\u03a3\u03c4\u03b5\u03af\u03bb\u03b5 DM \u03ae \u03ba\u03ac\u03bb\u03b5\u03c3\u03b5 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03c7\u03b5\u03b4\u03b9\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b1\u03b6\u03af \u03c4\u03bf \u03b4\u03b9\u03ba\u03cc \u03c3\u03bf\u03c5 \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03b9\u03ba\u03cc \u03c0\u03c1\u03c9\u03c4\u03cc\u03ba\u03bf\u03bb\u03bb\u03bf.<\/em><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0392\u03b9\u03b2\u03bb\u03b9\u03bf\u03b3\u03c1\u03b1\u03c6\u03b9\u03ba\u03ad\u03c2 \u0391\u03bd\u03b1\u03c6\u03bf\u03c1\u03ad\u03c2<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22473333\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22473333\/\" target=\"_blank\" rel=\"noopener\">Pedersen BK, Febbraio MA. Muscles, exercise and obesity: skeletal muscle as a secretory organ. Nat Rev Endocrinol. 2012;8(8):457-465.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11080265\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11080265\/\" target=\"_blank\" rel=\"noopener\">Steensberg A, et al. Production of interleukin-6 in contracting human skeletal muscles. J Physiol. 2000;529(1):237-242.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.nature.com\/articles\/nature10777\" data-type=\"link\" data-id=\"https:\/\/www.nature.com\/articles\/nature10777\" target=\"_blank\" rel=\"noopener\">Bostr\u00f6m P, et al. A PGC1-\u03b1-dependent myokine that drives brown-fat-like development of white fat and thermogenesis. Nature. 2012;481(7382):463-468.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17690139\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17690139\/\" target=\"_blank\" rel=\"noopener\">Nielsen AR, et al. Expression of interleukin-15 in human skeletal muscle: effect of exercise and muscle fibre type composition. J Physiol. 2007;584(1):305-312.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24996176\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24996176\/\" target=\"_blank\" rel=\"noopener\">Kanzleiter T, et al. The myokine decorin is regulated by contraction and involved in muscle hypertrophy. Biochem Biophys Res Commun. 2014;450(2):1089-1094.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23202295\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23202295\/\" target=\"_blank\" rel=\"noopener\">Kim KH, et al. Autophagy deficiency leads to protection from obesity and insulin resistance by inducing Fgf21. Nat Commun. 2013;4:2819.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29177585\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29177585\/\" target=\"_blank\" rel=\"noopener\">Huh JY. The role of exercise-induced myokines in regulating metabolism. Arch Pharm Res. 2018;41(1):14-29.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18923182\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18923182\/\" target=\"_blank\" rel=\"noopener\">Powers SK, Jackson MJ. Exercise-induced oxidative stress: cellular mechanisms and impact on muscle force production. Physiol Rev. 2008;88(4):1243-1276.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27770706\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27770706\/\" target=\"_blank\" rel=\"noopener\">Done AJ, Traustad\u00f3ttir T. Nrf2 mediates redox adaptations to exercise. Redox Biol. 2016;10:191-199.<\/a><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17869589\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17869589\/\" target=\"_blank\" rel=\"noopener\">Radak Z, et al. Exercise, oxidative stress and hormesis. Ageing Res Rev. 2008;7(1):34-42.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/41534132\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/41534132\/\" target=\"_blank\" rel=\"noopener\">Lian D, et al. Irisin activates the Nrf2 signaling pathway to protect against oxidative stress. Free Radic Biol Med. 2022;183:66-75.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33628774\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33628774\/\" target=\"_blank\" rel=\"noopener\">Thirupathi A, et al. Effect of different exercise modalities on oxidative stress: a systematic review. Biomed Res Int. 2021;2021:1947928.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21848991\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21848991\/\" target=\"_blank\" rel=\"noopener\">Tortosa-Mart\u00ednez J, et al. Exercise, melatonin and the circadian clock: exploring the relationship. J Sports Med Phys Fitness. 2020;60(7):1031-1038.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25127157\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25127157\/\" target=\"_blank\" rel=\"noopener\">Chennaoui M, et al. Sleep and exercise: a reciprocal issue? Sleep Med Rev. 2015;20:59-72.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17090977\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17090977\/\" target=\"_blank\" rel=\"noopener\">Hackney AC. Exercise as a stressor to the human neuroendocrine system. 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Prevention, diagnosis, and treatment of the overtraining syndrome: joint consensus statement of the ECSS and ACSM. Med Sci Sports Exerc. 2013;45(1):186-205.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28785411\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28785411\/\" target=\"_blank\" rel=\"noopener\">Cadegiani FA, Kater CE. Hormonal aspects of overtraining syndrome: a systematic review. BMC Sports Sci Med Rehabil. 2017;9:14.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27113851\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27113851\/\" target=\"_blank\" rel=\"noopener\">Hammond GL. Plasma steroid-binding proteins: primary gatekeepers of steroid hormone action. J Endocrinol. 2016;230(1):R13-R25.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18235448\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18235448\/\" target=\"_blank\" rel=\"noopener\">McTiernan A. Mechanisms linking physical activity with cancer. Nat Rev Cancer. 2008;8(3):205-211.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31001134\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31001134\/\" target=\"_blank\" rel=\"noopener\">Schleip R, et al. Fascia is able to actively contract and may thereby influence musculoskeletal dynamics. Med Hypotheses. 2005;65(2):273-277.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20945345\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20945345\/\" target=\"_blank\" rel=\"noopener\">Langevin HM, et al. Fibroblast cytoskeletal remodeling contributes to connective tissue tension. J Cell Physiol. 2011;226(5):1166-1175.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23294691\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23294691\/\" target=\"_blank\" rel=\"noopener\">Schleip R, M\u00fcller DG. Training principles for fascial connective tissues: scientific foundation and suggested practical applications. J Bodyw Mov Ther. 2013;17(1):103-115.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16637870\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16637870\/\" target=\"_blank\" rel=\"noopener\">Kjaer M, et al. Extracellular matrix adaptation of tendon and skeletal muscle to exercise. J Anat. 2006;208(4):445-450.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16637870\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16637870\/\" target=\"_blank\" rel=\"noopener\">Laursen PB, Jenkins DG. The scientific basis for high-intensity interval training. Sports Med. 2002;32(1):53-73.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/4290225\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/4290225\/\" target=\"_blank\" rel=\"noopener\">Holloszy JO. Biochemical adaptations in muscle: effects of exercise on mitochondrial oxygen uptake. J Biol Chem. 1967;242(9):2278-2282.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22828466\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22828466\/\" target=\"_blank\" rel=\"noopener\">Inoue DS, et al. Acute increases in exercise intensity modulate the release of myokines. Cytokine. 2022;149:155745.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25596964\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25596964\/\" target=\"_blank\" rel=\"noopener\">Kredlow MA, et al. The effects of physical activity on sleep: a meta-analytic review. J Behav Med. 2015;38(3):427-449.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>\u039c\u03b9\u03c7\u03ac\u03bb\u03b7\u03c2 \u039a\u03b1\u03bb\u03bf\u03b3\u03b5\u03c1\u03ac\u03ba\u03b7\u03c2<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u0395\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03cc\u03c2 \u0394\u03b9\u03b5\u03c5\u03b8\u03c5\u03bd\u03c4\u03ae\u03c2 &amp; Manager<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">HealthFit Training Studio<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0391\u03c0\u03cc\u03c6\u03bf\u03b9\u03c4\u03bf\u03c2 \u0399\u03b1\u03c4\u03c1\u03b9\u03ba\u03ce\u03bd \u0395\u03c1\u03b3\u03b1\u03c3\u03c4\u03b7\u03c1\u03af\u03c9\u03bd\u00a0 |\u00a0 \u0391\u03c0\u03cc\u03c6\u03bf\u03b9\u03c4\u03bf\u03c2 \u0393\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae\u03c2 \u0391\u03ba\u03b1\u03b4\u03b7\u03bc\u03af\u03b1\u03c2 \u0391\u03b8\u03b7\u03bd\u03ce\u03bd<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0395\u03b9\u03b4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1: \u0395\u03c5\u03c1\u03c9\u03c3\u03c4\u03af\u03b1 &amp; \u03a5\u03b3\u03b5\u03af\u03b1 (Fitness &amp; Health)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u039f \u039c\u03b9\u03c7\u03ac\u03bb\u03b7\u03c2 \u039a\u03b1\u03bb\u03bf\u03b3\u03b5\u03c1\u03ac\u03ba\u03b7\u03c2 \u03c3\u03c5\u03bd\u03b4\u03c5\u03ac\u03b6\u03b5\u03b9 \u03b4\u03cd\u03bf \u03ba\u03cc\u03c3\u03bc\u03bf\u03c5\u03c2 \u03c0\u03bf\u03c5 \u03c3\u03c0\u03ac\u03bd\u03b9\u03b1 \u03c3\u03c5\u03bd\u03b1\u03bd\u03c4\u03ce\u03bd\u03c4\u03b1\u03b9: \u03c4\u03b7 \u03b2\u03b9\u03bf\u03ca\u03b1\u03c4\u03c1\u03b9\u03ba\u03ae \u03b3\u03bd\u03ce\u03c3\u03b7 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03c3\u03c0\u03bf\u03c5\u03b4\u03ad\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03c4\u03b1 \u0399\u03b1\u03c4\u03c1\u03b9\u03ba\u03ac \u0395\u03c1\u03b3\u03b1\u03c3\u03c4\u03ae\u03c1\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03c0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03b5\u03bc\u03c0\u03b5\u03b9\u03c1\u03af\u03b1 \u03c4\u03b7\u03c2 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7 \u0393\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b9\u03ba\u03ae \u0391\u03ba\u03b1\u03b4\u03b7\u03bc\u03af\u03b1 \u0391\u03b8\u03b7\u03bd\u03ce\u03bd, \u03bc\u03b5 \u03b5\u03b9\u03b4\u03af\u03ba\u03b5\u03c5\u03c3\u03b7 \u03c3\u03c4\u03b7\u03bd \u0395\u03c5\u03c1\u03c9\u03c3\u03c4\u03af\u03b1 \u03ba\u03b1\u03b9 \u03a5\u03b3\u03b5\u03af\u03b1. \u0391\u03c5\u03c4\u03cc\u03c2 \u03bf \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc\u03c2 \u03c4\u03bf\u03c5 \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03b5\u03af \u03c4\u03b7 \u03b3\u03bb\u03ce\u03c3\u03c3\u03b1 \u03c4\u03c9\u03bd \u03bc\u03c5\u03bf\u03ba\u03b9\u03bd\u03ce\u03bd, \u03c4\u03c9\u03bd \u03bf\u03c1\u03bc\u03bf\u03bd\u03ce\u03bd \u03ba\u03b1\u03b9 \u03c4\u03c9\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ce\u03bd \u03b4\u03b5\u03b9\u03ba\u03c4\u03ce\u03bd, \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03b7 \u03bc\u03b5\u03c4\u03b1\u03c6\u03c1\u03ac\u03b6\u03b5\u03b9 \u03c3\u03b5 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ac \u03c0\u03c1\u03c9\u03c4\u03cc\u03ba\u03bf\u03bb\u03bb\u03b1 \u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf\u03c7\u03b5\u03cd\u03bf\u03c5\u03bd \u03c3\u03b5 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03ba\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03ae \u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u2014 \u03cc\u03c7\u03b9 \u03b1\u03c0\u03bb\u03ce\u03c2 \u03b1\u03b9\u03c3\u03b8\u03b7\u03c4\u03b9\u03ba\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u03a9\u03c2 \u0395\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03cc\u03c2 \u0394\u03b9\u03b5\u03c5\u03b8\u03c5\u03bd\u03c4\u03ae\u03c2 \u03ba\u03b1\u03b9 Manager \u03c4\u03bf\u03c5 HealthFit Training Studio, \u03bf \u039c\u03b9\u03c7\u03ac\u03bb\u03b7\u03c2 \u03c3\u03c7\u03b5\u03b4\u03b9\u03ac\u03b6\u03b5\u03b9 \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03b2\u03b1\u03c3\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c4\u03c1\u03ad\u03c7\u03bf\u03c5\u03c3\u03b1 \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03b2\u03b9\u03b2\u03bb\u03b9\u03bf\u03b3\u03c1\u03b1\u03c6\u03af\u03b1, \u03b5\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b9\u03c2 \u03b1\u03c1\u03c7\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2-\u03c9\u03c2-\u03c6\u03b1\u03c1\u03bc\u03b1\u03ba\u03bf\u03bb\u03bf\u03b3\u03af\u03b1\u03c2 (exercise as medicine) \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03af\u03b1 personal training. \u0397 \u03c6\u03b9\u03bb\u03bf\u03c3\u03bf\u03c6\u03af\u03b1 \u03c4\u03bf\u03c5 HealthFit Training Studio \u03b5\u03b4\u03c1\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c0\u03b5\u03c0\u03bf\u03af\u03b8\u03b7\u03c3\u03b7 \u03cc\u03c4\u03b9 \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b3\u03b5\u03bd\u03b9\u03ba\u03ae \u03c3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ae \u2014 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03b7 \u03b2\u03b9\u03bf\u03c7\u03b7\u03bc\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03ad\u03bc\u03b2\u03b1\u03c3\u03b7, \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03c3\u03bc\u03ad\u03bd\u03b7 \u03c3\u03c4\u03bf \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c0\u03c1\u03bf\u03c6\u03af\u03bb, \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03b6\u03c9\u03ae \u03ba\u03ac\u03b8\u03b5 \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03bf\u03c5.<\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>HealthFit Training Studio<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>\u0395\u03be\u03b1\u03c4\u03bf\u03bc\u03b9\u03ba\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf Personal Training \u03b2\u03b1\u03c3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf \u03c3\u03c4\u03b7\u03bd \u0395\u03c0\u03b9\u03c3\u03c4\u03ae\u03bc\u03b7<\/em><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u03a0\u03b1\u03bb\u03b1\u03b9\u03cc \u03a6\u03ac\u03bb\u03b7\u03c1\u03bf&nbsp; \u2022&nbsp; \u039d\u03ad\u03b1 \u03a3\u03bc\u03cd\u03c1\u03bd\u03b7&nbsp; \u2022&nbsp; \u0386\u03bb\u03b9\u03bc\u03bf\u03c2&nbsp; \u2022&nbsp; \u0386\u03b3\u03b9\u03bf\u03c2 \u0394\u03b7\u03bc\u03ae\u03c4\u03c1\u03b9\u03bf\u03c2<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udce9<strong> \u0395\u03c0\u03b9\u03ba\u03bf\u03b9\u03bd\u03c9\u03bd\u03af\u03b1 \u03b3\u03b9\u03b1 \u0394\u03c9\u03c1\u03b5\u03ac\u03bd \u0391\u03c1\u03c7\u03b9\u03ba\u03ae \u0391\u03be\u03b9\u03bf\u03bb\u03cc\u03b3\u03b7\u03c3\u03b7<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00a9 2026 \u039c\u03b9\u03c7\u03ac\u03bb\u03b7\u03c2 \u039a\u03b1\u03bb\u03bf\u03b3\u03b5\u03c1\u03ac\u03ba\u03b7\u03c2 \/ HealthFit Training Studio. \u039c\u03b5 \u03b5\u03c0\u03b9\u03c6\u03cd\u03bb\u03b1\u03be\u03b7 \u03ba\u03ac\u03b8\u03b5 \u03b4\u03b9\u03ba\u03b1\u03b9\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>\u03a4\u03bf \u03c0\u03b1\u03c1\u03cc\u03bd \u03ac\u03c1\u03b8\u03c1\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c0\u03c1\u03c9\u03c4\u03cc\u03c4\u03c5\u03c0\u03b7 \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03b1\u03bd\u03b1\u03c3\u03ba\u03cc\u03c0\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03b5\u03bd\u03b7\u03bc\u03b5\u03c1\u03c9\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c3\u03ba\u03bf\u03c0\u03bf\u03cd\u03c2. \u0394\u03b5\u03bd \u03c5\u03c0\u03bf\u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03ac \u03b9\u03b1\u03c4\u03c1\u03b9\u03ba\u03ae \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ae. \u03a3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03b5\u03c5\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b9\u03b1\u03c4\u03c1\u03cc \u03c3\u03b1\u03c2 \u03c0\u03c1\u03b9\u03bd \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03bf\u03c0\u03bf\u03b9\u03bf\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2.<\/em><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>\u03a0\u03ce\u03c2 \u03c4\u03bf HIIT, \u03c4\u03bf Pilates \u03ba\u03b1\u03b9 \u03b7 \u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u0394\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 &#038; \u03b7 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7<\/p>\n<p>\u039c\u03b5\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7 \u03a6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae, \u0395\u03bd\u03b9\u03c3\u03c7\u03cd\u03bf\u03c5\u03bd \u03c4\u03b7 \u0393\u03bb\u03bf\u03c5\u03c4\u03b1\u03b8\u03b5\u03b9\u03cc\u03bd\u03b7, \u0391\u03bd\u03b1\u03b4\u03b9\u03b1\u03bc\u03bf\u03c1\u03c6\u03ce\u03bd\u03bf\u03c5\u03bd \u03c4\u03bf \u039a\u03c5\u03c4\u03c4\u03b1\u03c1\u03b9\u03ba\u03cc \u03a0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd \u03ba\u03b1\u03b9 \u03a1\u03c5\u03b8\u03bc\u03af\u03b6\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u039a\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7<\/p>","protected":false},"author":2,"featured_media":5954,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[101],"tags":[116,124,114,115,129,127,133,117,122,121,123,125,128,119,130,118,126,131,120,132],"class_list":["post-7699","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-101","tag-bdnf","tag-hiit","tag-il-15","tag-il-6","tag-personal-trainer--","tag-personal-training--","tag-pilates","tag-strength-training","tag-121","tag-123","tag-125","tag-128","tag-119","tag-130","tag-118","tag-126","tag-131","tag-120","tag-132","description-off"],"_links":{"self":[{"href":"https:\/\/healthfittraining.com\/en\/wp-json\/wp\/v2\/posts\/7699","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthfittraining.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthfittraining.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthfittraining.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/healthfittraining.com\/en\/wp-json\/wp\/v2\/comments?post=7699"}],"version-history":[{"count":3,"href":"https:\/\/healthfittraining.com\/en\/wp-json\/wp\/v2\/posts\/7699\/revisions"}],"predecessor-version":[{"id":7712,"href":"https:\/\/healthfittraining.com\/en\/wp-json\/wp\/v2\/posts\/7699\/revisions\/7712"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/healthfittraining.com\/en\/wp-json\/wp\/v2\/media\/5954"}],"wp:attachment":[{"href":"https:\/\/healthfittraining.com\/en\/wp-json\/wp\/v2\/media?parent=7699"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthfittraining.com\/en\/wp-json\/wp\/v2\/categories?post=7699"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthfittraining.com\/en\/wp-json\/wp\/v2\/tags?post=7699"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}