{"id":3850,"date":"2024-05-14T18:41:34","date_gmt":"2024-05-14T16:41:34","guid":{"rendered":"https:\/\/www.trisport.ro\/blog_wp\/?p=3850"},"modified":"2024-05-14T18:41:36","modified_gmt":"2024-05-14T16:41:36","slug":"cum-influenteaza-ciclul-menstrual-antrenamentul-si-cursele","status":"publish","type":"post","link":"https:\/\/www.trisport.ro\/blog_wp\/cum-influenteaza-ciclul-menstrual-antrenamentul-si-cursele\/","title":{"rendered":"Cum influenteaza ciclul menstrual antrenamentul si cursele?"},"content":{"rendered":"\n<p><\/p>\n\n\n\n<p>Nu este u\u0219or s\u0103 fii femeie, nu este u\u0219or s\u0103 fii sportiv\u0103 de performan\u021b\u0103. Este dificil s\u0103 ai acela\u0219i nivel maxim de form\u0103 pe timpul unei luni, iar antrenamentele \u0219i cursele pot fi alese \u00een cele mai nepotrivite momente. <\/p>\n\n\n\n<p>Exerci\u021biile fizice, \u00een momentul potrivit al ciclului t\u0103u menstrual, ar putea fi extrem de benefice. Ar putea fi extrem de benefic s\u0103 \u00ee\u021bi pl\u0103nuie\u0219ti chiar \u0219i cursele baz\u00e2ndu-te pe informa\u021biile acestea, ele pot face o extrem de mare diferen\u021b\u0103. <\/p>\n\n\n\n<p>Fluctua\u021bia hormonilor afecteaz\u0103 majoritatea femeilor &#8211; din punct de vedere fizic, emo\u021bional \u0219i mental.<\/p>\n\n\n\n<p>De fapt, unele femei pot fi afectate at\u00e2t de grav \u00eenc\u00e2t activit\u0103\u021bile de zi cu zi sunt f\u0103cute cu foarte mare greutate. Dar este sigur c\u0103 g\u0103se\u0219ti foarte rar o femeie care s\u0103 fie \u00een form\u0103 maxim\u0103 \u00een perioada aceea a lunii. <\/p>\n\n\n\n<p>Dac\u0103 sportul este bun sau nu \u00een timpul menstrua\u021biei depinde de mul\u021bi factori. Cu toate acestea, leg\u0103tura dintre sport \u0219i ciclul menstrual este \u00eenc\u0103 adesea subestimat\u0103 \u0219i aproape ne\u00een\u021beleas\u0103 pentru c\u0103, spre deosebire de b\u0103rba\u021bi ale c\u0103ror niveluri hormonale sunt constante, femeile trec pritr-o serie \u00eentreag\u0103 de schimb\u0103ri \u00een c\u00e2teva zile. <\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Cum influen\u021beaz\u0103 ciclul menstrual antrenamentele?<\/strong><\/h3>\n\n\n\n<p>Exist\u0103 multe beneficii ale antrenamentului \u00een timpul menstrua\u021biei, chiar dac\u0103 este vorba doar de cinci minute de mi\u0219care u\u0219oar\u0103. <\/p>\n\n\n\n<p>De fapt, cele 5 minute te pot face chiar s\u0103 te sim\u021bi mai bine, deoarece \u0219tim c\u0103 exerci\u021biile fizice elibereaz\u0103 endorfine care pot ajuta la cre\u0219terea st\u0103rii de spirit.<\/p>\n\n\n\n<p>Dar exerci\u021biile fizice intense \u0219i prelungite pot afecta ciclul menstrual. Femeile care se antreneaz\u0103 intens pot experimenta schimb\u0103ri \u00een ciclul menstrual, inclusiv menstrua\u021bie neregulat\u0103 sau chiar absen\u021ba menstrua\u021biei (amenoree).<\/p>\n\n\n\n<p>\u00cen timpul ciclului menstrual, nivelurile hormonale (estrogenul \u0219i progesteronul) sufer\u0103 fluctua\u021bii. Aceste schimb\u0103ri pot influen\u021ba starea de spirit, nivelul de energie \u0219i toleran\u021ba la durere, ceea ce poate afecta \u0219i performan\u021ba.<\/p>\n\n\n\n<p>De asemenea, temperatura corpului poate fi influen\u021bat\u0103 de ciclul menstrual, ceea ce poate afecta modul \u00een care corpul se r\u0103ce\u0219te \u00een timpul exerci\u021biului fizic \u0219i poate influen\u021ba performan\u021ba.<\/p>\n\n\n\n<p><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"641\" data-attachment-id=\"3879\" data-permalink=\"https:\/\/www.trisport.ro\/blog_wp\/cum-influenteaza-ciclul-menstrual-antrenamentul-si-cursele\/11-1-4\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/11-1.jpg?fit=980%2C981&amp;ssl=1\" data-orig-size=\"980,981\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"11-1\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/11-1.jpg?fit=640%2C641&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/11-1.jpg?resize=640%2C641&#038;ssl=1\" alt=\"\" class=\"wp-image-3879\" style=\"width:472px;height:auto\" srcset=\"https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/11-1.jpg?w=980&amp;ssl=1 980w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/11-1.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/11-1.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/11-1.jpg?resize=768%2C769&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/11-1.jpg?resize=420%2C420&amp;ssl=1 420w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/11-1.jpg?resize=839%2C840&amp;ssl=1 839w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/11-1.jpg?resize=640%2C641&amp;ssl=1 640w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/11-1.jpg?resize=681%2C682&amp;ssl=1 681w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ar trebui s\u0103 adaptezi antrenamentele \u00een func\u021bie de ciclul t\u0103u menstrual?<\/strong><\/h3>\n\n\n\n<p>Fie c\u0103 te antrenezi pentru o curs\u0103 important\u0103 sau pur \u0219i simplu te men\u021bii activ\u0103, este benefic s\u0103 iei \u00een considerare ciclul t\u0103u menstrual, deoarece te poate ajuta s\u0103 te armonizezi cu nevoile corpul t\u0103u. <\/p>\n\n\n\n<p>Cei mai importan\u021bi doi hormoni feminini,\u00a0estrogenul \u0219i progesteronul, sunt opu\u0219i \u0219i au efecte diferite asupra organismului.<\/p>\n\n\n\n<p>\u00cen prima parte a ciclului menstrual, cunoscut\u0103 sub numele de faza folicular\u0103, nivelurile de estrogen sunt \u00een general mai ridicate. Acest lucru poate duce la o cre\u0219tere a for\u021bei musculare \u0219i a capacit\u0103\u021bii de antrenament pentru unele femei.<\/p>\n\n\n\n<p>Dar, \u00een a doua jum\u0103tate a ciclului menstrual, cunoscut\u0103 sub numele de faza luteal\u0103, nivelurile de progesteron cresc. Aceasta poate duce la o sc\u0103dere a nivelului de energie \u0219i poate afecta recuperarea dup\u0103 antrenament.<\/p>\n\n\n\n<p>Unele cercet\u0103ri sugereaz\u0103 c\u0103 femeile ar putea avea un risc mai mare de accidentare \u00een timpul fazei luteale a ciclului menstrual, posibil din cauza schimb\u0103rilor \u00een biomecanica \u0219i \u00een stabilitatea articula\u021biilor.<\/p>\n\n\n\n<p>Cel mai important aspect: ascult\u0103-\u021bi instinctul. Dar, uneori antrenamentele \u0219i cursele ar trebui adaptate \u00een func\u021bie de ciclul t\u0103u menstrual. De cele mai multe ori, doar primele 2 zile ale menstrua\u021biei pot pune probleme majore, dar schimb\u0103rile de dispozi\u021bie fac de dou\u0103 ori mai greu s\u0103 te antrenezi la un nivel foarte intens.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"356\" data-attachment-id=\"3880\" data-permalink=\"https:\/\/www.trisport.ro\/blog_wp\/cum-influenteaza-ciclul-menstrual-antrenamentul-si-cursele\/22-1-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/22-1.jpg?fit=1800%2C1000&amp;ssl=1\" data-orig-size=\"1800,1000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"22-1\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/22-1.jpg?fit=640%2C356&amp;ssl=1\" data-id=\"3880\" src=\"https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/22-1.jpg?resize=640%2C356&#038;ssl=1\" alt=\"\" class=\"wp-image-3880\" srcset=\"https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/22-1.jpg?resize=1024%2C569&amp;ssl=1 1024w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/22-1.jpg?resize=300%2C167&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/22-1.jpg?resize=768%2C427&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/22-1.jpg?resize=1536%2C853&amp;ssl=1 1536w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/22-1.jpg?resize=756%2C420&amp;ssl=1 756w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/22-1.jpg?resize=1512%2C840&amp;ssl=1 1512w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/22-1.jpg?resize=640%2C356&amp;ssl=1 640w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/22-1.jpg?resize=1280%2C711&amp;ssl=1 1280w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/22-1.jpg?resize=681%2C378&amp;ssl=1 681w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/22-1.jpg?resize=1362%2C757&amp;ssl=1 1362w, https:\/\/i0.wp.com\/www.trisport.ro\/blog_wp\/wp-content\/uploads\/2024\/05\/22-1.jpg?w=1800&amp;ssl=1 1800w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/div><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Cum este bine s\u0103 te antrenezi, totu\u0219i?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00centre menstrua\u021bie \u0219i ovula\u021bie\u00a0&#8211; \u00een ultimele zile ale menstrua\u021biei, corpul feminin se afl\u0103 \u00een v\u00e2rful s\u0103u de energie \u0219i motiva\u021bie &#8211; perfoman\u021ba, for\u021ba \u0219i recuperarea func\u021bioneaz\u0103 la vitez\u0103 maxim\u0103 \u0219i po\u021bi folosi aceast\u0103 faz\u0103 pentru antrenamentele de for\u021b\u0103. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zilele din jurul ovula\u021biei &#8211; acum, nivelul de energie \u0219i motiva\u021bie atinge cote maxime odat\u0103 cu hormonii \u0219i acum po\u021bi muta mun\u021bii. Dar ai grij\u0103, fluctua\u021biile hormonale puternice din jurul ovula\u021biei sl\u0103besc sistemul musculo-scheletic \u0219i te po\u021bi accidenta foarte u\u0219or.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cu c\u00e2teva zile \u00eenainte de menstrua\u021bie &#8211; progesteronul cre\u0219te \u0219i te po\u021bi sim\u021bi mai obosit\u0103 sau epuizat\u0103. Motiva\u021bia scade, la fel \u0219i dorin\u021ba organismului de a face performan\u021b\u0103. Un antrenament u\u0219or de anduran\u021b\u0103 este mai eficient dec\u00e2t unul intens, la vitez\u0103 maxim\u0103. <\/li>\n<\/ul>\n\n\n\n<p>Dac\u0103 nu e\u0219ti foarte atent\u0103 la ciclcul t\u0103u menstrual, un smartwatch Garmin te poate ajuta mai mult dec\u00e2t crezi. \u00ce\u021bi urm\u0103re\u0219te ciclul menstrual \u0219i, cu c\u00e2t adun\u0103 mai multe date despre tine \u0219i \u00eei furnizezi mai multe informa\u021bii despre schimb\u0103rile prin care treci, cu at\u00e2t mai mult \u00ee\u021bi va recomanda cele mai eficiente antrenamente pentru tine. <\/p>\n\n\n\n<p>Am scris un articol pe blog: <strong><a href=\"https:\/\/www.trisport.ro\/blog_wp\/cum-devii-mai-sanatoasa-pasul-4-ciclu-menstrual-sarcina\/\" target=\"_blank\" rel=\"noreferrer noopener\">De ce este bine s\u0103 \u00ee\u021bi urm\u0103re\u0219ti ciclul menstrual?<\/a><\/strong><\/p>\n\n\n\n<p>Continu\u0103 s\u0103 te mi\u0219ti, f\u0103-o \u00een ritmul ciclului t\u0103u menstrual \u0219i antreneaz\u0103-te eficient! Nu uita nici de nutri\u021bia corect\u0103 \u0219i de odihna necesar\u0103. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nu este u\u0219or s\u0103 fii femeie, nu este u\u0219or s\u0103 fii sportiv\u0103 de performan\u021b\u0103. Este dificil s\u0103 ai acela\u0219i nivel maxim de form\u0103 pe timpul unei luni, iar antrenamentele \u0219i cursele pot fi alese \u00een cele mai nepotrivite momente. Exerci\u021biile fizice, \u00een momentul potrivit al ciclului t\u0103u menstrual, ar putea fi extrem de benefice. Ar [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":3878,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"tdm_status":"","tdm_grid_status":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[48,51],"tags":[27,108,57],"class_list":["post-3850","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-echipament","category-tips-and-tricks","tag-garmin","tag-garmin-connect","tag-trisport-ro"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Cum influenteaza ciclul menstrual antrenamentul si cursele? - Trisport blog<\/title>\n<meta name=\"description\" content=\"\u00cen timpul ciclului menstrual, nivelurile hormonale (estrogenul \u0219i progesteronul) sufer\u0103 fluctua\u021bii. 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