{"id":20436,"date":"2026-09-02T23:29:50","date_gmt":"2026-09-02T20:29:50","guid":{"rendered":"https:\/\/physiomed.store\/rmr-%ce%b5%ce%bc%ce%bc%ce%b7%ce%bd%cf%8c%cf%80%ce%b1%cf%85%cf%83%ce%b7-%cf%84%ce%bf-%ce%ba%ce%bb%ce%b5%ce%b9%ce%b4%ce%af-%ce%b3%ce%b9%ce%b1-%cf%84%ce%bf%ce%bd-%ce%bc%ce%b5%cf%84%ce%b1%ce%b2%ce%bf\/"},"modified":"2026-09-02T23:29:50","modified_gmt":"2026-09-02T20:29:50","slug":"rmr-%ce%b5%ce%bc%ce%bc%ce%b7%ce%bd%cf%8c%cf%80%ce%b1%cf%85%cf%83%ce%b7-%cf%84%ce%bf-%ce%ba%ce%bb%ce%b5%ce%b9%ce%b4%ce%af-%ce%b3%ce%b9%ce%b1-%cf%84%ce%bf%ce%bd-%ce%bc%ce%b5%cf%84%ce%b1%ce%b2%ce%bf","status":"publish","type":"post","link":"https:\/\/physiomed.store\/en\/rmr-%ce%b5%ce%bc%ce%bc%ce%b7%ce%bd%cf%8c%cf%80%ce%b1%cf%85%cf%83%ce%b7-%cf%84%ce%bf-%ce%ba%ce%bb%ce%b5%ce%b9%ce%b4%ce%af-%ce%b3%ce%b9%ce%b1-%cf%84%ce%bf%ce%bd-%ce%bc%ce%b5%cf%84%ce%b1%ce%b2%ce%bf\/","title":{"rendered":"RMR &#038; \u0395\u03bc\u03bc\u03b7\u03bd\u03cc\u03c0\u03b1\u03c5\u03c3\u03b7: \u03a4\u03bf \u039a\u03bb\u03b5\u03b9\u03b4\u03af \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u039c\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc \u03c0\u03bf\u03c5 \u03a7\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03bf \u0391\u03bd\u03b1\u03ba\u03c4\u03ae\u03c3\u03b5\u03b9\u03c2"},"content":{"rendered":"<p><b><\/b><\/p>\n<div><b><span><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEgmXyAWhBdAFx4z1dfZ896CSpNRKzS9erJuXPX9d0ymfPtjYKCDCCet0_Fq6gD_14oiDGF2R2a7M8XkwOzBfNuwkspjIpwoTJvxDDPEAlmJQl_yQi7-Q5VB6F50CjN4W58CNEbyHAKruv7ZoMnNWk5NDhtiqEBcaWZdIT5yMj0DGg2kZPY6TfmdFy3PxHc\/s2816\/%CE%B5%CE%BC%CE%BC%CE%B7%CE%BD%CF%8C%CF%80%CE%B1%CF%85%CF%83%CE%B7.jpeg\"><img fetchpriority=\"high\" decoding=\"async\" border=\"0\" height=\"175\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEgmXyAWhBdAFx4z1dfZ896CSpNRKzS9erJuXPX9d0ymfPtjYKCDCCet0_Fq6gD_14oiDGF2R2a7M8XkwOzBfNuwkspjIpwoTJvxDDPEAlmJQl_yQi7-Q5VB6F50CjN4W58CNEbyHAKruv7ZoMnNWk5NDhtiqEBcaWZdIT5yMj0DGg2kZPY6TfmdFy3PxHc\/s320\/%CE%B5%CE%BC%CE%BC%CE%B7%CE%BD%CF%8C%CF%80%CE%B1%CF%85%CF%83%CE%B7.jpeg\" width=\"320\" \/><\/a><\/span><\/b><\/div>\n<p><b><span><br \/>\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf RMR \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1\u03c4\u03af \u03ad\u03c7\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1;<\/span><\/b><\/p>\n<div>\u039f <b>\u03a1\u03c5\u03b8\u03bc\u03cc\u03c2 \u0397\u03c1\u03b5\u03bc\u03af\u03b1\u03c2 \u03c4\u03bf\u03c5 \u039c\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03bf\u03cd (Resting Metabolic Rate \u2013 RMR) <\/b>\u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03af\u03b5\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 \u03c3\u03b5 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c0\u03bb\u03ae\u03c1\u03bf\u03c5\u03c2 \u03b7\u03c1\u03b5\u03bc\u03af\u03b1\u03c2 \u2014 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03bd\u03ad\u03b5\u03b9\u03c2, \u03bd\u03b1 \u03b1\u03bd\u03c4\u03bb\u03b5\u03af \u03b7 \u03ba\u03b1\u03c1\u03b4\u03b9\u03ac \u03c3\u03bf\u03c5 \u03b1\u03af\u03bc\u03b1, \u03bd\u03b1 \u03b1\u03bd\u03b1\u03bd\u03b5\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9 \u03c4\u03b1 \u03ba\u03cd\u03c4\u03c4\u03b1\u03c1\u03ac \u03c3\u03bf\u03c5. \u0391\u03bd\u03c4\u03b9\u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b5\u03cd\u03b5\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c4\u03bf <b>60-75% \u03c4\u03b7\u03c2 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03ae\u03c2 \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1\u03c2 <\/b><b>\u03b5\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae\u03c2 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7\u03c2<\/b>.<\/div>\n<div>\u03a3\u03c4\u03b7\u03bd \u03b5\u03bc\u03bc\u03b7\u03bd\u03cc\u03c0\u03b1\u03c5\u03c3\u03b7, \u03c4\u03bf RMR \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac 10-15% \u03ba\u03b1\u03c4\u03ac \u03bc\u03ad\u03c3\u03bf \u03cc\u03c1\u03bf. \u0391\u03c5\u03c4\u03cc \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03ba\u03b9 \u03b1\u03bd \u03c4\u03c1\u03c9\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03c0\u03ac\u03bd\u03c4\u03b1, \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 \u03ba\u03b1\u03af\u03b5\u03b9 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u2014 \u03ba\u03b1\u03b9 \u03c4\u03b1 \u03b1\u03bd\u03b5\u03c0\u03b9\u03b8\u03cd\u03bc\u03b7\u03c4\u03b1 \u03ba\u03b9\u03bb\u03ac \u03b5\u03bc\u03c6\u03b1\u03bd\u03af\u03b6\u03bf\u03bd\u03c4\u03b1\u03b9, \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b7\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03ae \u03c0\u03b5\u03c1\u03b9\u03bf\u03c7\u03ae.<\/div>\n<div><span><a name=\"more\"><\/a><\/span><\/div>\n<div><\/div>\n<div><b><span>\u0397 \u03b5\u03c0\u03b9\u03c3\u03c4\u03ae\u03bc\u03b7 \u03c0\u03af\u03c3\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b1\u03bb\u03bb\u03b1\u03b3\u03ae<\/span><\/b><\/div>\n<div>\u0397 \u03c0\u03c4\u03ce\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bf\u03b9\u03c3\u03c4\u03c1\u03bf\u03b3\u03cc\u03bd\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03b3\u03b5\u03c3\u03c4\u03b5\u03c1\u03cc\u03bd\u03b7\u03c2 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03b6\u03b5\u03b9 \u03ac\u03bc\u03b5\u03c3\u03b1 \u03c4\u03bf\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03ce\u03bd\u03c4\u03b1\u03c2:<\/div>\n<div>\n<ul>\n<li><b>\u039c\u03b5\u03af\u03c9\u03c3\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2: <\/b>\u0391\u03c0\u03cc \u03c4\u03b1 40 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c4\u03ac, \u03c7\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 3-8% \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 \u03b1\u03bd\u03ac \u03b4\u03b5\u03ba\u03b1\u03b5\u03c4\u03af\u03b1. \u039f \u03bc\u03c5\u03c2 \u03ba\u03b1\u03af\u03b5\u03b9 3 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bb\u03af\u03c0\u03bf\u03c2 \u03c3\u03b5 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03b7\u03c1\u03b5\u03bc\u03af\u03b1\u03c2.<\/li>\n<li><b>\u0391\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03b7 \u03b9\u03bd\u03c3\u03bf\u03c5\u03bb\u03b9\u03bd\u03bf\u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7:<\/b> \u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03b4\u03c5\u03c3\u03ba\u03bf\u03bb\u03b5\u03cd\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c7\u03b5\u03b9\u03c1\u03b9\u03c3\u03c4\u03b5\u03af \u03c4\u03bf\u03c5\u03c2 \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2, \u03bc\u03b5 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03b8\u03ae\u03ba\u03b5\u03c5\u03c3\u03b7 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2.<\/li>\n<li><b>\u0391\u03bb\u03bb\u03b1\u03b3\u03ae \u03c3\u03c4\u03b7 \u03c3\u03cd\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2:<\/b> \u0397 \u03ba\u03b1\u03c4\u03b1\u03bd\u03bf\u03bc\u03ae \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03bc\u03b5\u03c4\u03b1\u03c4\u03bf\u03c0\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b7\u03bd \u03ba\u03bf\u03b9\u03bb\u03b9\u03ac (\u03c3\u03c0\u03bb\u03b1\u03c7\u03bd\u03b9\u03ba\u03cc \u03bb\u03af\u03c0\u03bf\u03c2), \u03c4\u03bf \u03bf\u03c0\u03bf\u03af\u03bf \u03c3\u03c7\u03b5\u03c4\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03b1\u03c5\u03be\u03b7\u03bc\u03ad\u03bd\u03bf \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03b3\u03b3\u03b5\u03b9\u03b1\u03ba\u03cc \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf.<\/li>\n<\/ul>\n<\/div>\n<div><\/div>\n<div><b><span>\u03a0\u03ce\u03c2 \u03bd\u03b1 \u03bc\u03b5\u03c4\u03c1\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf RMR \u03c3\u03bf\u03c5<\/span><\/b><\/div>\n<div>\u0397 \u03bc\u03ad\u03c4\u03c1\u03b7\u03c3\u03b7 \u03b3\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 <b>\u03ad\u03bc\u03bc\u03b5\u03c3\u03b7 \u03b8\u03b5\u03c1\u03bc\u03b9\u03b4\u03bf\u03bc\u03b5\u03c4\u03c1\u03af\u03b1<\/b> \u2014 \u03bc\u03b9\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03ae 10-15 \u03bb\u03b5\u03c0\u03c4\u03ce\u03bd \u03cc\u03c0\u03bf\u03c5 \u03b1\u03bd\u03b1\u03c0\u03bd\u03ad\u03b5\u03b9\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03b5\u03b9\u03b4\u03b9\u03ba\u03ae\u03c2 \u03bc\u03ac\u03c3\u03ba\u03b1\u03c2 \u03c0\u03bf\u03c5 \u03b1\u03bd\u03b1\u03bb\u03cd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03bf\u03be\u03c5\u03b3\u03cc\u03bd\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c1\u03b1\u03b3\u03c9\u03b3\u03ae \u03b4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03af\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b1. \u0394\u03af\u03bd\u03b5\u03b9 \u03c4\u03bf \u03c0\u03b9\u03bf \u03b1\u03ba\u03c1\u03b9\u03b2\u03ad\u03c2 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1.<\/div>\n<div>\u0395\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ac, \u03c5\u03c0\u03ac\u03c1\u03c7\u03bf\u03c5\u03bd \u03b5\u03be\u03b9\u03c3\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c0\u03c1\u03cc\u03b2\u03bb\u03b5\u03c8\u03b7\u03c2 \u03c4\u03cd\u03c0\u03bf\u03c5 Harris &amp;amp; Benedict, Mifflin-St Jeor, Cunningham<\/div>\n<div>\u03ba.\u03b1. \u03c0\u03bf\u03c5 \u03b4\u03af\u03bd\u03bf\u03c5\u03bd \u03bc\u03b9\u03b1 \u03ba\u03b1\u03bb\u03ae \u03b5\u03ba\u03c4\u03af\u03bc\u03b7\u03c3\u03b7, \u03b1\u03bb\u03bb\u03ac \u03b4\u03b5\u03bd \u03c5\u03c0\u03bf\u03ba\u03b1\u03b8\u03b9\u03c3\u03c4\u03bf\u03cd\u03bd \u03c4\u03b7\u03bd \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03ad\u03c4\u03c1\u03b7\u03c3\u03b7 \u2014 \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03c3\u03b5<\/div>\n<div>\u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2 \u03c3\u03c4\u03b7\u03bd \u03b5\u03bc\u03bc\u03b7\u03bd\u03cc\u03c0\u03b1\u03c5\u03c3\u03b7, \u03cc\u03c0\u03bf\u03c5 \u03bf\u03b9 \u03c4\u03c5\u03c0\u03b9\u03ba\u03ad\u03c2 \u03b5\u03be\u03b9\u03c3\u03ce\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c5\u03c7\u03bd\u03ac \u03c5\u03c0\u03b5\u03c1\u03b5\u03ba\u03c4\u03b9\u03bc\u03bf\u03cd\u03bd \u03c4\u03bf\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc.<\/div>\n<div><\/div>\n<div><b><span>5 \u03a3\u03c4\u03c1\u03b1\u03c4\u03b7\u03b3\u03b9\u03ba\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc \u03c3\u03bf\u03c5<\/span><\/b><\/div>\n<div>\n<ol>\n<li><b>\u03a0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2 (2-3 \u03c6\u03bf\u03c1\u03ad\u03c2\/\u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1) <\/b>\u0395\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03b9\u03c3\u03c7\u03c5\u03c1\u03cc\u03c4\u03b5\u03c1\u03bf \u03cc\u03c0\u03bb\u03bf \u03b5\u03bd\u03ac\u03bd\u03c4\u03b9\u03b1 \u03c3\u03c4\u03b7 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03c0\u03c4\u03ce\u03c3\u03b7. \u0397 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bc\u03c5\u03ca\u03ba\u03ae\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 \u03b1\u03bd\u03b5\u03b2\u03ac\u03b6\u03b5\u03b9 \u03bc\u03cc\u03bd\u03b9\u03bc\u03b1 \u03c4\u03bf RMR. \u039a\u03ac\u03b8\u03b5 \u03ba\u03b9\u03bb\u03cc \u03bc\u03c5\u03cc\u03c2 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b7\u03bc\u03b5\u03c1\u03ae\u03c3\u03b9\u03b1 \u03b4\u03b1\u03c0\u03ac\u03bd\u03b7 \u03ba\u03b1\u03c4\u03ac 30-50 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03b5\u03c2. \u039c\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 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03bf\u03c5\u03bd \u03c4\u03bf RMR \u03ba\u03b1\u03c4\u03ac 5-8%.<\/li>\n<li><b>\u03a5\u03c8\u03b7\u03bb\u03ae \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7\u03c2 (1.6-2.0 \u03b3\u03c1.\/\u03ba\u03b9\u03bb\u03cc \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2) <\/b>\u0397 \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03ad\u03c7\u03b5\u03b9 \u03c4\u03bf \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03b8\u03b5\u03c1\u03bc\u03b9\u03ba\u03cc \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 (TEF) \u2014 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 20-30% \u03c4\u03b7\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03ac\u03c2 \u03c4\u03b7\u03c2 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03ad\u03c8\u03b7 \u03c4\u03b7\u03c2. \u0395\u03c0\u03b9\u03c0\u03bb\u03ad\u03bf\u03bd, \u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03c4\u03b5\u03cd\u03b5\u03b9 \u03c4\u03b7 \u03bc\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1 \u03ba\u03b1\u03b9 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03ba\u03bf\u03c1\u03b5\u03c3\u03bc\u03cc.<\/li>\n<li><b>\u0394\u03b9\u03b1\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 (HIIT)&nbsp;<\/b>\u0388\u03c3\u03c4\u03c9 \u03ba\u03b1\u03b9 20 \u03bb\u03b5\u03c0\u03c4\u03ac HIIT 2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c4\u03b7\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03b5\u03b9 \u03c4\u03bf RMR \u03b3\u03b9\u03b1 \u03ad\u03c9\u03c2 \u03ba\u03b1\u03b9 24 \u03ce\u03c1\u03b5\u03c2 \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 (\u03c6\u03b1\u03b9\u03bd\u03cc\u03bc\u03b5\u03bd\u03bf Excess Post-exercise Oxygen Consumption- EPOC). \u0392\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03b5\u03c0\u03af\u03c3\u03b7\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.<\/li>\n<li><b>\u03a0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03c0\u03c1\u03ac\u03c3\u03b9\u03bd\u03bf\u03c5 \u03c4\u03c3\u03b1\u03b3\u03b9\u03bf\u03cd &amp; \u03ba\u03b1\u03c6\u03b5\u0390\u03bd\u03b7\u03c2 \u03bc\u03b5 \u03bc\u03ad\u03c4\u03c1\u03bf&nbsp;<\/b>\u039f\u03b9 \u03ba\u03b1\u03c4\u03b5\u03c7\u03af\u03bd\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03c0\u03c1\u03ac\u03c3\u03b9\u03bd\u03bf\u03c5 \u03c4\u03c3\u03b1\u03b3\u03b9\u03bf\u03cd \u03c3\u03b5 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc \u03bc\u03b5 \u03ba\u03b1\u03c6\u03b5\u0390\u03bd\u03b7 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b1\u03c5\u03be\u03ae\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03bf\u03be\u03b5\u03af\u03b4\u03c9\u03c3\u03b7 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc \u03c3\u03b5 \u03bc\u03b9\u03ba\u03c1\u03cc \u03b2\u03b1\u03b8\u03bc\u03cc (3-5%).<\/li>\n<li><b>\u0399\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1 \u03c5\u03b4\u03b1\u03c4\u03b1\u03bd\u03b8\u03c1\u03ac\u03ba\u03c9\u03bd \u2014 \u03cc\u03c7\u03b9 \u03b1\u03c0\u03bf\u03ba\u03bb\u03b5\u03b9\u03c3\u03bc\u03cc\u03c2&nbsp;<\/b>\u0391\u03bd\u03c4\u03af \u03b3\u03b9\u03b1 \u03b1\u03c0\u03cc\u03c4\u03bf\u03bc\u03b7 \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c5\u03b4\u03b1\u03c4\u03b1\u03bd\u03b8\u03c1\u03ac\u03ba\u03c9\u03bd, \u03c0\u03c1\u03bf\u03c4\u03af\u03bc\u03b7\u03c3\u03b5 \u03c3\u03cd\u03bd\u03b8\u03b5\u03c4\u03bf\u03c5\u03c2 \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 (\u03b2\u03c1\u03ce\u03bc\u03b7, \u03ba\u03b9\u03bd\u03cc\u03b1, \u03cc\u03c3\u03c0\u03c1\u03b9\u03b1, \u03b3\u03bb\u03c5\u03ba\u03bf\u03c0\u03b1\u03c4\u03ac\u03c4\u03b1) \u03c0\u03bf\u03c5 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bd \u03c4\u03bf \u03c3\u03ac\u03ba\u03c7\u03b1\u03c1\u03bf \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c4\u03c1\u03ad\u03c0\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03bf\u03c1\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03b5\u03c0\u03b9\u03b2\u03ac\u03c1\u03c5\u03bd\u03c3\u03b7.<\/li>\n<\/ol>\n<\/div>\n<div><b><span>\u03a4\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03b9\u03c2<\/span><\/b><\/div>\n<div>\n<ul>\n<li><b>\u03a5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03cc\u03c2 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd: <\/b>\u039a\u03ac\u03bd\u03b5\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03b1\u03ba\u03cc\u03bc\u03b1 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03c4\u03bf\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc.<\/li>\n<li><b>Cardio \u03c3\u03b5 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03b9\u03ba\u03cc \u03b2\u03b1\u03b8\u03bc\u03cc: <\/b>\u0391\u03c5\u03be\u03ac\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03ba\u03bf\u03c1\u03c4\u03b9\u03b6\u03cc\u03bb\u03b7, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03c3\u03c4\u03b7\u03bd \u03b5\u03bc\u03bc\u03b7\u03bd\u03cc\u03c0\u03b1\u03c5\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ae\u03b4\u03b7 \u03b1\u03bd\u03b5\u03b2\u03b1\u03c3\u03bc\u03ad\u03bd\u03b7, \u03bf\u03b4\u03b7\u03b3\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c3\u03b5 \u03b1\u03c0\u03bf\u03b8\u03ae\u03ba\u03b5\u03c5\u03c3\u03b7 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03cd \u03bb\u03af\u03c0\u03bf\u03c5\u03c2.<\/li>\n<li><b>\u0391\u03bb\u03ba\u03bf\u03cc\u03bb:&nbsp;<\/b>\u039c\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03bf\u03be\u03b5\u03af\u03b4\u03c9\u03c3\u03b7 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03ac\u03c3\u03c3\u03b5\u03b9 \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf, \u03bf \u03bf\u03c0\u03bf\u03af\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ae \u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7.<\/li>\n<\/ul>\n<\/div>\n<div><\/div>\n<div><b><span>\u0395\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae \u03b2\u03b9\u03b2\u03bb\u03b9\u03bf\u03b3\u03c1\u03b1\u03c6\u03af\u03b1<\/span><\/b><\/div>\n<div>\n<ol>\n<li>Svetlana Spremovi\u0107-Ra\u0111enovi\u0107, (2025). Metabolic Changes and Menopause. Received on: 20 May 2025; Accepted on: 19 July 2025; Published on: 19 December 2025.<\/li>\n<li>Menopause &amp;amp; Metabolism: Weight Loss Treatments May Help,(2025) https:\/\/nuyumedical.com.au\/menopause-metabolism-weight-loss-treatments-may-help\/<\/li>\n<li>St-Onge, M.P., &amp;amp; Gallagher, D. (2010). Body composition changes with aging: The cause or the result of alterations in metabolic rate and macronutrient oxidation? Nutrition Reviews, 68(3), 145-156.<\/li>\n<li>Lovell, J., et al. (2022). Resting metabolic rate in perimenopausal and postmenopausal women: A systematic review. Menopause, 29(5), 580-590.<\/li>\n<li>Westcott, W.L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216.<\/li>\n<li>Melin, A., et al. (2023). Impact of protein intake on metabolic adaptation during menopause transition. Journal of Clinical Endocrinology &amp;amp; Metabolism, 108(7), 1682-1692.<\/li>\n<li>Greer, A.E., et al. (2021). The effects of high-intensity interval training on resting metabolic rate in women. European Journal of Applied Physiology, 121(3), 745-756.<\/li>\n<\/ol>\n<\/div>\n<div><\/div>\n<div><b><span>\u03a4\u03bf \u03bc\u03ae\u03bd\u03c5\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b8\u03c5\u03bc\u03ac\u03c3\u03b1\u03b9<\/span><\/b><\/div>\n<div>\u0397 \u03b5\u03bc\u03bc\u03b7\u03bd\u03cc\u03c0\u03b1\u03c5\u03c3\u03b7 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03bd\u03ad\u03b1 \u03c6\u03ac\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b1\u03c0\u03b1\u03b9\u03c4\u03b5\u03af \u03b4\u03b9\u03b1\u03c6\u03bf\u03c1\u03b5\u03c4\u03b9\u03ba\u03ae \u03c3\u03c4\u03c1\u03b1\u03c4\u03b7\u03b3\u03b9\u03ba\u03ae \u03ba\u03b1\u03b9 \u03cc\u03c7\u03b9 \u03c4\u03bf \u03c4\u03ad\u03bb\u03bf\u03c2 \u03c4\u03bf\u03c5 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03bf\u03cd \u03c3\u03bf\u03c5 \u2014 \u0397 \u03bc\u03ad\u03c4\u03c1\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 RMR \u03c3\u03bf\u03c5 \u03b4\u03af\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c6\u03b5\u03c4\u03b7\u03c1\u03af\u03b1 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03c3\u03c4\u03bf\u03c7\u03b5\u03c5\u03bc\u03ad\u03bd\u03bf \u03c0\u03bb\u03ac\u03bd\u03bf. \u039c\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae \u03c0\u03c1\u03c9\u03c4\u03b5\u0390\u03bd\u03b7 \u03ba\u03b1\u03b9 \u03ad\u03be\u03c5\u03c0\u03bd\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c2 \u03cc\u03c7\u03b9 \u03b1\u03c0\u03bb\u03ac \u03bd\u03b1 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf\u03bd \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc \u03c3\u03bf\u03c5, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03bf\u03bd \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03c3\u03b5\u03b9\u03c2.&nbsp;<\/div>\n<div><b>\u0393\u03bd\u03ce\u03c3\u03b7 = \u0394\u03cd\u03bd\u03b1\u03bc\u03b7. \u039c\u03ad\u03c4\u03c1\u03b7\u03c3\u03b7 = \u0391\u03ba\u03c1\u03af\u03b2\u03b5\u03b9\u03b1. \u0394\u03c1\u03ac\u03c3\u03b7 = \u0391\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1.<\/b><\/div>\n<div><\/div>\n<div><span><b>\u0393\u03bf\u03cd\u03c4\u03b1 \u039a\u03c5\u03c1\u03b9\u03b1\u03ba\u03ae<\/b><\/span><\/div>\n<div>\u0394\u03b9\u03b1\u03b9\u03c4\u03bf\u03bb\u03cc\u03b3\u03bf\u03c2 \u2013 \u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03bf\u03bb\u03cc\u03b3\u03bf\u03c2 \u0391.\u03a4\u0395\u0399<\/div>","protected":false},"excerpt":{"rendered":"<p>\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf RMR \u03ba\u03b1\u03b9 \u03b3\u03b9\u03b1\u03c4\u03af \u03ad\u03c7\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1;\u039f \u03a1\u03c5\u03b8\u03bc\u03cc\u03c2 \u0397\u03c1\u03b5\u03bc\u03af\u03b1\u03c2 \u03c4\u03bf\u03c5 \u039c\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03bf\u03cd (Resting Metabolic Rate \u2013 RMR) \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03af\u03b5\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03bf\u03c5 \u03c3\u03b5 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c0\u03bb\u03ae\u03c1\u03bf\u03c5\u03c2 \u03b7\u03c1\u03b5\u03bc\u03af\u03b1\u03c2 \u2014 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03bd\u03ad\u03b5\u03b9\u03c2, \u03bd\u03b1\u2026<\/p>","protected":false},"author":1,"featured_media":20701,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[4579,4578],"class_list":["post-20436","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physiomed","tag-physiomed","tag-4578"],"_links":{"self":[{"href":"https:\/\/physiomed.store\/en\/wp-json\/wp\/v2\/posts\/20436","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/physiomed.store\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/physiomed.store\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/physiomed.store\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/physiomed.store\/en\/wp-json\/wp\/v2\/comments?post=20436"}],"version-history":[{"count":0,"href":"https:\/\/physiomed.store\/en\/wp-json\/wp\/v2\/posts\/20436\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/physiomed.store\/en\/wp-json\/wp\/v2\/media\/20701"}],"wp:attachment":[{"href":"https:\/\/physiomed.store\/en\/wp-json\/wp\/v2\/media?parent=20436"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/physiomed.store\/en\/wp-json\/wp\/v2\/categories?post=20436"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/physiomed.store\/en\/wp-json\/wp\/v2\/tags?post=20436"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}