{"id":22,"date":"2025-12-08T00:00:00","date_gmt":"2025-12-08T00:00:00","guid":{"rendered":"https:\/\/avocadoai.app\/blog\/?p=22"},"modified":"2026-07-18T00:00:00","modified_gmt":"2026-07-18T00:00:00","slug":"resistance-training-for-bmr","status":"publish","type":"post","link":"https:\/\/avocadoai.app\/blog\/resistance-training-for-bmr\/","title":{"rendered":"\u062a\u0645\u0631\u06cc\u0646 \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0648 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647\u061b \u0627\u062b\u0631 \u0648\u0627\u0642\u0639\u06cc \u0686\u0642\u062f\u0631 \u0627\u0633\u062a\u061f"},"content":{"rendered":"<aside class=\"quick-answer\">\n<h2>\u067e\u0627\u0633\u062e \u06a9\u0648\u062a\u0627\u0647<\/h2>\n<p>\u062a\u0645\u0631\u06cc\u0646 \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062a\u0648\u062f\u0647 \u0628\u062f\u0648\u0646 \u0686\u0631\u0628\u06cc\u060c \u0642\u062f\u0631\u062a \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u062f\u0647\u062f \u0648 \u062f\u0631 \u0628\u0639\u0636\u06cc \u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u06a9\u0648\u0686\u06a9 \u0648 \u0645\u062a\u063a\u06cc\u0631\u06cc \u062f\u0631 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u062f\u06cc\u062f\u0647 \u0634\u062f\u0647 \u0627\u0633\u062a. \u0627\u062b\u0631 \u0622\u0646 \u0622\u0646\u200c\u0642\u062f\u0631 \u0628\u0632\u0631\u06af \u0646\u06cc\u0633\u062a \u06a9\u0647 \u0628\u0647\u200c\u062a\u0646\u0647\u0627\u06cc\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0631\u0627 \u062a\u0636\u0645\u06cc\u0646 \u06a9\u0646\u062f\u061b \u062a\u063a\u0630\u06cc\u0647\u060c \u0641\u0639\u0627\u0644\u06cc\u062a \u0631\u0648\u0632\u0627\u0646\u0647\u060c \u062e\u0648\u0627\u0628 \u0648 \u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u0647\u0645 \u0646\u0642\u0634 \u062f\u0627\u0631\u0646\u062f.<\/p>\n<\/aside>\n<p>\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 (BMR) \u0628\u0631\u0622\u0648\u0631\u062f \u0627\u0646\u0631\u0698\u06cc \u0645\u0648\u0631\u062f\u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u0628\u0631\u0627\u06cc \u0639\u0645\u0644\u06a9\u0631\u062f\u0647\u0627\u06cc \u062d\u06cc\u0627\u062a\u06cc \u062f\u0631 \u0634\u0631\u0627\u06cc\u0637 \u0628\u0633\u06cc\u0627\u0631 \u0627\u0633\u062a\u0627\u0646\u062f\u0627\u0631\u062f \u0627\u0633\u062a. \u062f\u0631 \u0632\u0646\u062f\u06af\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0627\u0633\u062a\u0631\u0627\u062d\u062a (RMR) \u0635\u062d\u0628\u062a \u0645\u06cc\u200c\u0634\u0648\u062f. \u062a\u0648\u062f\u0647 \u0628\u062f\u0648\u0646 \u0686\u0631\u0628\u06cc \u06cc\u06a9\u06cc \u0627\u0632 \u0639\u0648\u0627\u0645\u0644 \u0645\u0624\u062b\u0631 \u0628\u0631 \u0627\u06cc\u0646 \u0627\u0639\u062f\u0627\u062f \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u0633\u0646\u060c \u0627\u0646\u062f\u0627\u0632\u0647 \u0628\u062f\u0646\u060c \u0698\u0646\u062a\u06cc\u06a9 \u0648 \u0634\u0631\u0627\u06cc\u0637 \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u06af\u06cc\u0631\u06cc \u0646\u06cc\u0632 \u0646\u0642\u0634 \u062f\u0627\u0631\u0646\u062f.<\/p>\n<h2>\u0634\u0648\u0627\u0647\u062f \u062f\u0631\u0628\u0627\u0631\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0648 RMR \u0686\u0647 \u0645\u06cc\u200c\u06af\u0648\u06cc\u0646\u062f\u061f<\/h2>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32397898\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0631\u0648\u0631 \u0646\u0638\u0627\u0645\u200c\u0645\u0646\u062f \u0648 \u0641\u0631\u0627\u062a\u062d\u0644\u06cc\u0644 \u0627\u062b\u0631 \u0648\u0631\u0632\u0634 \u0628\u0631 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/a> \u062f\u0631 \u0632\u06cc\u0631\u06af\u0631\u0648\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u062a\u0648\u0633\u0637\u06cc \u062f\u0631 RMR \u0646\u0633\u0628\u062a \u0628\u0647 \u06af\u0631\u0648\u0647 \u06a9\u0646\u062a\u0631\u0644 \u06af\u0632\u0627\u0631\u0634 \u06a9\u0631\u062f\u060c \u0627\u0645\u0627 \u0646\u062a\u0627\u06cc\u062c \u0645\u0637\u0627\u0644\u0639\u0627\u062a \u06cc\u06a9\u0633\u0627\u0646 \u0646\u0628\u0648\u062f \u0648 \u0634\u0648\u0627\u0647\u062f \u0645\u062d\u062f\u0648\u062f\u06cc\u062a \u062f\u0627\u0634\u062a\u0646\u062f. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u062c\u0645\u0644\u0647\u200c\u0647\u0627\u06cc\u06cc \u0645\u062b\u0644 \u00ab\u0628\u0627 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u062a\u0645\u0627\u0645 \u0631\u0648\u0632 \u06a9\u0627\u0644\u0631\u06cc \u0632\u06cc\u0627\u062f\u06cc \u0645\u06cc\u200c\u0633\u0648\u0632\u0627\u0646\u06cc\u062f\u00bb \u06cc\u0627 \u00ab\u0648\u0632\u0646\u0647\u200c\u0632\u062f\u0646 \u0627\u0633\u062a\u067e \u0648\u0632\u0646 \u0631\u0627 \u062d\u062a\u0645\u0627\u064b \u0645\u06cc\u200c\u0634\u06a9\u0646\u062f\u00bb \u062f\u0642\u06cc\u0642 \u0646\u06cc\u0633\u062a\u0646\u062f.<\/p>\n<p>\u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u067e\u0633 \u0627\u0632 \u062c\u0644\u0633\u0647 \u0628\u0631\u0627\u06cc \u0645\u062f\u062a\u06cc \u0645\u0635\u0631\u0641 \u0627\u06a9\u0633\u06cc\u0698\u0646 \u0631\u0627 \u0628\u0627\u0644\u0627\u062a\u0631 \u0646\u06af\u0647 \u062f\u0627\u0631\u062f\u060c \u0627\u0645\u0627 \u0627\u06cc\u0646 \u0627\u062b\u0631 \u067e\u0633\u200c\u0633\u0648\u0632 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u06a9\u0648\u0686\u06a9\u200c\u062a\u0631 \u0627\u0632 \u0686\u06cc\u0632\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u062a\u0628\u0644\u06cc\u063a\u0627\u062a \u06af\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u0631\u0632\u0634 \u0627\u0635\u0644\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a\u060c \u062d\u0641\u0638 \u06cc\u0627 \u0633\u0627\u062e\u062a \u062a\u0648\u062f\u0647 \u0628\u062f\u0648\u0646 \u0686\u0631\u0628\u06cc\u060c \u0639\u0645\u0644\u06a9\u0631\u062f \u0628\u0647\u062a\u0631 \u0648 \u062a\u0648\u0627\u0646 \u0627\u062f\u0627\u0645\u0647 \u0641\u0639\u0627\u0644\u06cc\u062a \u062f\u0631 \u0637\u0648\u0644 \u0632\u0646\u062f\u06af\u06cc \u0627\u0633\u062a.<\/p>\n<h2>\u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0627\u062f\u0647 \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639<\/h2>\n<p>\u0628\u0631\u0627\u06cc \u06cc\u06a9 \u0628\u0632\u0631\u06af\u0633\u0627\u0644 \u0633\u0627\u0644\u0645 \u0648 \u062a\u0627\u0632\u0647\u200c\u06a9\u0627\u0631\u060c \u062f\u0648 \u062c\u0644\u0633\u0647 \u063a\u06cc\u0631\u0645\u062a\u0648\u0627\u0644\u06cc \u062f\u0631 \u0647\u0641\u062a\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0634\u0631\u0648\u0639 \u0639\u0645\u0644\u06cc \u0628\u0627\u0634\u062f\u061b \u0627\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u0628\u0627 <a href=\"https:\/\/www.who.int\/publications\/i\/item\/9789240015128\" target=\"_blank\" rel=\"noopener\">\u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0633\u0627\u0632\u0645\u0627\u0646 \u062c\u0647\u0627\u0646\u06cc \u0628\u0647\u062f\u0627\u0634\u062a<\/a> \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u0627\u0635\u0644\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u062f\u0631 \u062f\u0648 \u0631\u0648\u0632 \u06cc\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0647\u0641\u062a\u0647 \u0647\u0645\u0627\u0647\u0646\u06af \u0627\u0633\u062a. \u062f\u0631 \u0647\u0631 \u062c\u0644\u0633\u0647 \u0686\u0646\u062f \u0627\u0644\u06af\u0648\u06cc \u0627\u0635\u0644\u06cc \u0631\u0627 \u067e\u0648\u0634\u0634 \u062f\u0647\u06cc\u062f:<\/p>\n<ol>\n<li>\u0646\u0634\u0633\u062a\u0646 \u0648 \u0628\u0644\u0646\u062f\u0634\u062f\u0646 \u06cc\u0627 \u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0647 \u0635\u0646\u062f\u0644\u06cc<\/li>\n<li>\u0641\u0634\u0627\u0631 \u062f\u0627\u062f\u0646 \u062f\u06cc\u0648\u0627\u0631 \u06cc\u0627 \u0648\u0632\u0646\u0647 \u0633\u0628\u06a9<\/li>\n<li>\u06a9\u0634\u06cc\u062f\u0646 \u06a9\u0634 \u0648\u0631\u0632\u0634\u06cc \u06cc\u0627 \u067e\u0627\u0631\u0648\u06cc\u06cc<\/li>\n<li>\u062e\u0645\u200c\u0634\u062f\u0646 \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 \u0627\u0632 \u0644\u06af\u0646<\/li>\n<li>\u062a\u0645\u0631\u06cc\u0646 \u0633\u0627\u0642\u060c \u062d\u0645\u0644 \u0648\u0632\u0646\u0647 \u0633\u0628\u06a9 \u06cc\u0627 \u062a\u0639\u0627\u062f\u0644<\/li>\n<\/ol>\n<p>\u0647\u0631 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0627 \u06f1 \u062a\u0627 \u06f2 \u0633\u062a \u06f8 \u062a\u0627 \u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631\u06cc \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f. \u0648\u0632\u0646\u0647 \u0628\u0627\u06cc\u062f \u0686\u0627\u0644\u0634\u200c\u0628\u0631\u0627\u0646\u06af\u06cc\u0632 \u0628\u0627\u0634\u062f\u060c \u0627\u0645\u0627 \u0641\u0631\u0645 \u062d\u0631\u06a9\u062a \u0648 \u062a\u0646\u0641\u0633 \u062d\u0641\u0638 \u0634\u0648\u062f \u0648 \u0686\u0646\u062f \u062a\u06a9\u0631\u0627\u0631 \u062f\u06cc\u06af\u0631 \u0645\u0645\u06a9\u0646 \u0628\u0645\u0627\u0646\u062f. \u0648\u0642\u062a\u06cc \u0647\u0645\u0647 \u062a\u06a9\u0631\u0627\u0631\u0647\u0627 \u062f\u0631 \u062f\u0648 \u062c\u0644\u0633\u0647 \u067e\u06cc\u0627\u067e\u06cc \u0622\u0633\u0627\u0646 \u0634\u062f\u060c \u0641\u0642\u0637 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0648\u0627\u0631\u062f \u0648\u0632\u0646\u060c \u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631 \u06cc\u0627 \u0633\u062a \u0631\u0627 \u06a9\u0645\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f.<\/p>\n<h2>\u0622\u06cc\u0627 \u0639\u062f\u062f \u062a\u0631\u0627\u0632\u0648 \u0628\u0627\u06cc\u062f \u0633\u0631\u06cc\u0639 \u062a\u063a\u06cc\u06cc\u0631 \u06a9\u0646\u062f\u061f<\/h2>\n<p>\u062e\u06cc\u0631. \u062a\u063a\u06cc\u06cc\u0631 \u0648\u0632\u0646 \u0628\u0647 \u062a\u0639\u0627\u062f\u0644 \u0627\u0646\u0631\u0698\u06cc \u062f\u0631 \u0637\u0648\u0644 \u0632\u0645\u0627\u0646 \u0648\u0627\u0628\u0633\u062a\u0647 \u0627\u0633\u062a \u0648 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0628\u0627 \u0628\u0647\u0628\u0648\u062f \u0642\u062f\u0631\u062a \u06cc\u0627 \u062a\u0631\u06a9\u06cc\u0628 \u0628\u062f\u0646\u060c \u0639\u062f\u062f \u062a\u0631\u0627\u0632\u0648 \u06a9\u0645 \u062a\u063a\u06cc\u06cc\u0631 \u06a9\u0646\u062f. \u062f\u0648\u0631 \u06a9\u0645\u0631\u060c \u062a\u0648\u0627\u0646 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a\u060c \u0633\u0637\u062d \u0641\u0639\u0627\u0644\u06cc\u062a \u0648 \u0631\u0648\u0646\u062f \u0686\u0646\u062f\u200c\u0647\u0641\u062a\u0647\u200c\u0627\u06cc \u0627\u0637\u0644\u0627\u0639\u0627\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u0627\u0632 \u06cc\u06a9 \u0648\u0632\u0646 \u0631\u0648\u0632\u0627\u0646\u0647 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f.<\/p>\n<p>\u0628\u0631\u0627\u06cc \u0628\u0631\u0622\u0648\u0631\u062f \u0639\u0645\u0648\u0645\u06cc \u0627\u0646\u0631\u0698\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 <a href=\"\/calculator\/bmi\/\">\u0645\u062d\u0627\u0633\u0628\u0647\u200c\u06af\u0631 BMI \u0648 TDEE<\/a> \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f\u060c \u0627\u0645\u0627 \u062e\u0631\u0648\u062c\u06cc \u0622\u0646 \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u06af\u06cc\u0631\u06cc \u0622\u0632\u0645\u0627\u06cc\u0634\u06af\u0627\u0647\u06cc \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0646\u06cc\u0633\u062a \u0648 \u0646\u0628\u0627\u06cc\u062f \u0645\u0628\u0646\u0627\u06cc \u0645\u062d\u062f\u0648\u062f\u06cc\u062a \u0634\u062f\u06cc\u062f \u063a\u0630\u0627\u06cc\u06cc \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f.<\/p>\n<h2>\u0627\u06cc\u0645\u0646\u06cc \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc<\/h2>\n<p>\u062f\u0631\u062f \u062a\u06cc\u0632 \u0645\u0641\u0635\u0644\u060c \u062f\u0631\u062f \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647\u060c \u063a\u0634\u060c \u062a\u0646\u06af\u06cc \u0646\u0641\u0633 \u063a\u06cc\u0631\u0639\u0627\u062f\u06cc \u06cc\u0627 \u0636\u0639\u0641 \u0646\u0627\u06af\u0647\u0627\u0646\u06cc \u0639\u0644\u0627\u0645\u062a \u062a\u0648\u0642\u0641 \u0648 \u0627\u0631\u0632\u06cc\u0627\u0628\u06cc \u0627\u0633\u062a. \u0627\u06af\u0631 \u0628\u06cc\u0645\u0627\u0631\u06cc \u0642\u0644\u0628\u06cc\u060c \u0641\u0634\u0627\u0631\u062e\u0648\u0646 \u06a9\u0646\u062a\u0631\u0644\u200c\u0646\u0634\u062f\u0647\u060c \u0622\u0633\u06cc\u0628 \u0641\u0639\u0627\u0644 \u06cc\u0627 \u062c\u0631\u0627\u062d\u06cc \u0627\u062e\u06cc\u0631 \u062f\u0627\u0631\u06cc\u062f\u060c \u067e\u06cc\u0634 \u0627\u0632 \u0634\u0631\u0648\u0639 \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u0632 \u0645\u062a\u062e\u0635\u0635 \u0631\u0627\u0647\u0646\u0645\u0627\u06cc\u06cc \u0628\u06af\u06cc\u0631\u06cc\u062f. \u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc\u060c \u062f\u0631\u06cc\u0627\u0641\u062a \u0627\u0646\u0631\u0698\u06cc \u0648 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0645\u0646\u0627\u0633\u0628 \u0648 \u0631\u0648\u0632\u0647\u0627\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0628\u062e\u0634\u06cc \u0627\u0632 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0627\u0646\u062f.<\/p>\n<p>\u0628\u0631\u0627\u06cc \u06cc\u06a9 \u0645\u0633\u06cc\u0631 \u0639\u0645\u0648\u0645\u06cc \u0648 \u0642\u0627\u0628\u0644 \u067e\u06cc\u06af\u06cc\u0631\u06cc\u060c <a href=\"\/blog\/muscle-building-after-30\/\">\u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0628\u0639\u062f \u0627\u0632 \u06f3\u06f0 \u0633\u0627\u0644\u06af\u06cc<\/a> \u0648 <a href=\"\/online-fitness-coach\/\">\u0645\u0631\u0628\u06cc \u0648\u0631\u0632\u0634\u06cc \u0622\u0646\u0644\u0627\u06cc\u0646 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648<\/a> \u0631\u0627 \u0628\u0628\u06cc\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u062a\u0648\u0635\u06cc\u0647\u200c\u0647\u0627 \u062c\u0627\u06cc \u0628\u0631\u0646\u0627\u0645\u0647 \u062f\u0631\u0645\u0627\u0646\u06cc \u06cc\u0627 \u0648\u0631\u0632\u0634\u06cc \u0634\u062e\u0635\u06cc \u0646\u06cc\u0633\u062a\u0646\u062f.<\/p>\n<h2>\u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc<\/h2>\n<ul>\n<li>\u0641\u0627\u06cc\u062f\u0647 \u0627\u0635\u0644\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0642\u062f\u0631\u062a\u060c \u0639\u0645\u0644\u06a9\u0631\u062f \u0648 \u062d\u0641\u0638 \u0639\u0636\u0644\u0647 \u0627\u0633\u062a\u061b \u0646\u0647 \u0633\u0648\u0632\u0627\u0646\u062f\u0646 \u0645\u0642\u062f\u0627\u0631 \u0628\u0632\u0631\u06af\u06cc \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631 \u062e\u0648\u0627\u0628.<\/li>\n<li>\u0628\u0631\u0627\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646 \u0633\u0627\u0644\u0645\u060c \u062a\u0645\u0631\u06cc\u0646 \u0647\u0645\u0647 \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u062f\u0631 \u062f\u0648 \u0631\u0648\u0632 \u06cc\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0647\u0641\u062a\u0647 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0645\u0646\u0627\u0633\u0628\u06cc \u0627\u0633\u062a.<\/li>\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u062f\u0631\u06cc\u062c\u06cc \u0648\u0632\u0646\u060c \u062a\u06a9\u0631\u0627\u0631 \u06cc\u0627 \u0633\u062a \u0627\u0632 \u0634\u0631\u0648\u0639 \u0633\u0646\u06af\u06cc\u0646 \u0648 \u062f\u0631\u062f\u0646\u0627\u06a9 \u0627\u06cc\u0645\u0646\u200c\u062a\u0631 \u0648 \u067e\u0627\u06cc\u062f\u0627\u0631\u062a\u0631 \u0627\u0633\u062a.<\/li>\n<\/ul>\n<h2>\u0645\u0646\u0627\u0628\u0639 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628<\/h2>\n<ul>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32397898\/\" rel=\"noopener\" target=\"_blank\">The effect of exercise interventions on resting metabolic rate: a systematic review and meta-analysis<\/a> \u2014 Journal of Sports Sciences \/ PubMed (2020) \u00b7 PMID: 32397898 \u00b7 DOI: 10.1080\/02640414.2020.1754716<\/li>\n<li><a href=\"https:\/\/www.who.int\/publications\/i\/item\/9789240015128\" rel=\"noopener\" target=\"_blank\">WHO Guidelines on Physical Activity and Sedentary Behaviour<\/a> \u2014 World Health Organization (2020)<\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19204579\/\" rel=\"noopener\" target=\"_blank\">Progression Models in Resistance Training for Healthy Adults<\/a> \u2014 American College of Sports Medicine \/ PubMed (2009) \u00b7 PMID: 19204579 \u00b7 DOI: 10.1249\/MSS.0b013e3181915670<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0645\u0641\u06cc\u062f \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u0645\u06cc\u0627\u0646\u0628\u0631 \u062c\u0627\u062f\u0648\u06cc\u06cc \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0646\u06cc\u0633\u062a. \u0634\u0648\u0627\u0647\u062f \u062f\u0631\u0628\u0627\u0631\u0647 RMR\u060c \u0628\u0631\u0646\u0627\u0645\u0647 \u0634\u0631\u0648\u0639 \u0648 \u0631\u0648\u0634 \u067e\u06cc\u0634\u0631\u0641\u062a \u0627\u06cc\u0645\u0646 \u0631\u0627 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[17,25,4,19],"class_list":["post-22","post","type-post","status-publish","format-standard","hentry","category-16","tag-17","tag-25","tag-4","tag-19"],"_links":{"self":[{"href":"https:\/\/avocadoai.app\/blog\/wp-json\/wp\/v2\/posts\/22","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/avocadoai.app\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/avocadoai.app\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/avocadoai.app\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/avocadoai.app\/blog\/wp-json\/wp\/v2\/comments?post=22"}],"version-history":[{"count":0,"href":"https:\/\/avocadoai.app\/blog\/wp-json\/wp\/v2\/posts\/22\/revisions"}],"wp:attachment":[{"href":"https:\/\/avocadoai.app\/blog\/wp-json\/wp\/v2\/media?parent=22"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/avocadoai.app\/blog\/wp-json\/wp\/v2\/categories?post=22"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/avocadoai.app\/blog\/wp-json\/wp\/v2\/tags?post=22"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}