{"id":6494,"date":"2014-11-11T09:43:04","date_gmt":"2014-11-11T09:43:04","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=6494"},"modified":"2014-11-11T09:49:54","modified_gmt":"2014-11-11T09:49:54","slug":"supraantrenamentul-risc-major","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=6494","title":{"rendered":"SUPRAANTRENAMENTUL – c\u0103lc\u00e2iul lui Ahile!"},"content":{"rendered":"

\"Antrenamnet<\/a>Evit s\u0103 alerg dup\u0103 tramvai, evit s\u0103 cobor \u00een vitez\u0103 sc\u0103rile de la metrou, evit s\u0103 m\u0103 \u00eentorc de la pia\u021b\u0103 c\u0103r\u00e2nd zeci de kilograme \u00een m\u00e2ini sau pe spate. \u00cen general, evit orice situa\u021bie vulnerabil\u0103, poten\u021bial incontrolabil\u0103, care m\u0103 poate \u201dfragiliza\u201d sau m\u0103 poate pune \u00een situa\u021bia unui repaus fizic prelungit. De toate acestea sunt con\u0219tient\u0103 \u0219i m\u0103 feresc.<\/p>\n

\u00cens\u0103, de o situa\u021bie cu probabilitate mai mare s\u0103 se \u00eent\u00e2mple dec\u00e2t toate celelalte \u0219i de care devin con\u0219tient\u0103 \u00een ultima instan\u021b\u0103, nu m\u0103 ap\u0103r – din p\u0103cate.<\/p>\n

Oric\u00e2t de puternici am fi sau ne-am crede noi, instructorii sportivi sau practicantii con\u0219tiincio\u0219i de fitness, to\u021bi ne \u201ddescoperim\u201d c\u00e2te un c\u0103lc\u00e2i al lui Ahile – cel pu\u021bin o dat\u0103 (dac\u0103 nu de mai multe ori) \u00een cariera noastr\u0103.<\/p>\n

Acest c\u0103lc\u00e2i ahilian se nume\u0219te SUPRAANTRENAMENT<\/span><\/strong> \u0219i, de multe ori, poate trece neobservat p\u00e2n\u0103 c\u00e2nd apar efectele majore, cer\u00e2nd un repaus care se poate \u00eentinde pe ani:<\/strong><\/p>\n

– oboseala cronic\u0103 prelungit\u0103, crampe musculare, oboseal\u0103 la efort, tremur\u0103turi, irascilibitate, anxietate, <\/span><\/p>\n

– sc\u0103derea randamentului sportiv sau intelectual, dificult\u0103\u021bi de concentrare, de aten\u021bie,<\/span><\/p>\n

– sc\u0103dere nedorit\u0103 \u00een greutate,<\/span><\/p>\n

– insomnii, treziri nocturne, co\u0219maruri, oboseal\u0103 matinal\u0103,<\/span><\/p>\n

– anemii, palpita\u021bii, ritm cardiac crescut \u00een stare de repaus, vertij,<\/span><\/p>\n

– lipsa poftei de m\u00e2ncare, hipersensibilitate,<\/span><\/p>\n

– sl\u0103birea\u00a0 sistemului imunitar, infec\u021bii virale u\u0219oare,<\/span><\/p>\n

– disfunctii sexuale (sc\u0103derea hormonilor sexuali, pierderea libidoului, tulbur\u0103ri de menstrua\u021bie, probleme de ejaculare),<\/span><\/p>\n

– risc de r\u0103niri musculare, fragilizare osoas\u0103, ligamentar\u0103.<\/span><\/p>\n

Aceste manifest\u0103ri nu apar dintr-o dat\u0103. Ele urmeaz\u0103 c\u00e2teva etape, plec\u00e2nd de la \u00eencrederea justificat\u0103 \u00een for\u021bele proprii \u0219i putin\u021ba de a ne considera \u00eendrept\u0103\u021bi\u021bi s\u0103 \u00eempingem, oric\u00e2t \u0219i oricum, limitele fizice.<\/p>\n

Primul efect este 1.<\/span> SUPRA\u00ceNC\u0102RCAREA (+ nutri\u021bie neadecvat\u0103 efortului crescut)<\/span>. Mai multe antrenamente pe s\u0103pt\u0103m\u00e2n\u0103, mai pu\u021bin timp de recuperare, mai multe greut\u0103\u021bi, haltere, mai multe repet\u0103ri, mai multe exerci\u021bii etc. – pentru cei care practic\u0103 exerci\u021biile de for\u021b\u0103; efort cardiovascular mai mare pentru cei care practic\u0103 o form\u0103 de activitate aerob\u0103 + cele de mai sus.<\/p>\n

2. SURMENAJUL<\/span><\/p>\n

Poate ap\u0103rea pe perioade scurte \u00een care intensific\u0103m antrenamentele. Este o form\u0103 \u201du\u0219oar\u0103\u201d de supraantrenament, iar recuperarea se poate face \u00eentr-o s\u0103pt\u0103m\u00e2n\u0103-dou\u0103.<\/p>\n

3. SUPRAANTRENAMENTUL<\/span><\/p>\n

Sc\u0103derea performan\u021belor fizice \u00een condi\u021bii identice de antrenament. Cere o perioad\u0103 mai lung\u0103 de recuperare, care se poate \u00eentinde pe 2-3 luni.<\/p>\n

4. SINDROM DE SUPRAANTRENAMENT<\/span><\/p>\n

Cronicizarea diminu\u0103rii performan\u021belor fizice, acompaniat\u0103 de manifestarea simptomelor clinice, caz \u00een care recuperarea poate merge p\u00e2n\u0103 la 2 ani, \u00een func\u021bie de gravitatea efectelor.<\/p>\n

Primele masuri in caz de supraantrenament sunt: stoparea sau reducerea antrenamentelor (frecven\u021ba si intensitatea), reechilibrare metabolica – vitamine, minerale, oligoelemente, aport nutri\u021bional corect \u0219i echilibrat.
\nMulte dintre efectele supraantrenamentului le-am tr\u0103it sau le tr\u0103iesc, de aceea mi se pare util s\u0103 \u00eemp\u0103rta\u0219esc cu voi din aceast\u0103 experien\u021b\u0103 u\u0219or nepl\u0103cut\u0103 – s\u0103-i zicem. Sper sa nu fie niciodat\u0103 cazul la voi!<\/p>\n

De multe ori, mai binele este du\u0219manul binelui! \ud83d\ude42 sau, cum spunea Petre \u021autea: \u201dNici o limt\u0103 nu ne opre\u0219te, dar etern ne opre\u0219te o limit\u0103.\u201d\u00a0\u00a0 <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Evit s\u0103 alerg dup\u0103 tramvai, evit s\u0103 cobor \u00een vitez\u0103 sc\u0103rile de la metrou, evit s\u0103 m\u0103 \u00eentorc de la pia\u021b\u0103 c\u0103r\u00e2nd zeci de kilograme \u00een m\u00e2ini sau pe spate. \u00cen general, evit orice...<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[1],"tags":[428,431,429,430],"class_list":["post-6494","post","type-post","status-publish","format-standard","hentry","category-sport","tag-efecte-negattive-supraantrenament","tag-supraantrenament-la-barbati-scadere-libidou","tag-supraantrenament-la-femei","tag-tulburari-menstruatie-supraantrenament"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6494","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6494"}],"version-history":[{"count":14,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6494\/revisions"}],"predecessor-version":[{"id":6505,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6494\/revisions\/6505"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6494"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6494"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6494"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}