{"id":996,"date":"2019-06-19T13:13:24","date_gmt":"2019-06-19T11:13:24","guid":{"rendered":"https:\/\/www.trisport.ro\/blog_wp\/?p=996"},"modified":"2019-06-19T13:13:24","modified_gmt":"2019-06-19T11:13:24","slug":"cum-te-poti-antrena-cand-ai-un-job-full-time","status":"publish","type":"post","link":"https:\/\/www.trisport.ro\/blog_wp\/cum-te-poti-antrena-cand-ai-un-job-full-time\/","title":{"rendered":"Cum te po\u021bi antrena c\u00e2nd ai un job full time?"},"content":{"rendered":"

Atunci c\u00e2nd te g\u00e2nde\u0219ti la sportivii de performan\u021b\u0103 \u0219i toate rezultatele lor, parc\u0103 te apuc\u0103 brusc motiva\u021bia \u0219i \u00ee\u021bi dore\u0219ti s\u0103 te antrenezi aproape toat\u0103 ziua, pentru a-\u021bi atinge obiectivele m\u0103re\u021be.<\/p>\n

Doar c\u0103 zilele noastre nu \u00eenseamn\u0103 doar antrenamente, nutri\u021bie<\/a>, somn \u0219i recuperare. Jobul full time este, pentru mul\u021bi, principala activitate a zilei.<\/p>\n

\u0218i atunci cum faci s\u0103 te antrenezi eficient \u0219i smart, de\u0219i timpul t\u0103u liber este limitat?<\/p>\n

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Ciudat (sau nu) faptul c\u0103 trebuie s\u0103 te antrenezi c\u00e2t mai mult sau c\u00e2t mai des te poate \u021bine destul de conectat la timpul liber pe care-l ai \u0219i \u00ee\u021bi poate ordona via\u021ba zilnic\u0103 mult mai bine dec\u00e2t dac\u0103 nu ai avea nimic de f\u0103cut toat\u0103 ziua.<\/p>\n

\u00cen acest fel, te asiguri c\u0103 nu pierzi nimic.<\/p>\n

Celelalte lucruri care necesit\u0103 organizare \u0219i planificare sunt esen\u021biale, cum ar fi odihna \u0219i nutri\u021bia<\/a>. Chiar dac\u0103 pare prea mult pentru o singur\u0103 zi, nu este deloc imposibil s\u0103 le faci pe toate.<\/p>\n

<\/h5>\n
Andrei Gligor, ambasador Trisport.ro \u0219i ultramaratonist<\/strong><\/h5>\n

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\"\"<\/p>\n

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\u201dAlergarea reprezint\u0103 pentru mine o pasiune, un hobby, pe care \u00eel fac \u00een timpul liber.<\/em><\/p>\n

Lucrez \u00eentr-o multina\u021bional\u0103 \u00een domeniul IT, \u00een ture (da, chiar \u0219i de noapte), iar timpul alocat antrenamentelor vine \u00eentotdeauna dup\u0103 cel alocat familiei \u0219i jobului.<\/em><\/p>\n

Atunci c\u00e2nd lucrez diminea\u021ba \u00eencerc s\u0103 alerg \u00eencep\u00e2nd cu ora 5:00 diminea\u021ba. Ajung apoi acas\u0103, \u00eemi duc feti\u021ba la gr\u0103dini\u021b\u0103 \u0219i m\u0103 \u00eendrept c\u0103tre birou.<\/em><\/p>\n

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Atunci \u00eens\u0103 c\u00e2nd lucrez \u00een tura de noapte, prefer s\u0103 \u00eemi fac antrenamentele imediat dup\u0103 ce \u00eemi duc feti\u021ba la gr\u0103dini\u021b\u0103, pentru c\u0103 dac\u0103 apuc s\u0103 adorm, nu mai sunt bun de nimic toata ziua.<\/em><\/p>\n

Chiar dac\u0103 poate p\u0103rea, la prima vedere, un program destul de flexibil, este destul de obositor, de multe ori m\u0103 odihnesc mai pu\u021bin de 4 ore din 24. <\/em><\/p>\n

\u00cens\u0103 este singura modalitate pe care am g\u0103sit-o de a \u00eembina at\u00e2t jobul cu via\u021ba de familie c\u00e2t \u0219i pasiunea mea pentru alergare.\u00a0<\/em><\/p>\n

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\"\"<\/p>\n

 <\/p>\n

Pentru proiectul CaliVita 7 Deserts (pe care tocmai l-am incheiat) \u0219i care a presupus alergarea unei curse multi etap\u0103 de autosuficien\u021b\u0103 pe fiecare continent, antrenamentele au cumulat aproximativ 10.000km. \u201d\u00a0<\/em><\/p>\n

 <\/p>\n

Ioana Molnar, ambasador Trisport.ro \u0219i antrenor de triatlon<\/strong><\/h5>\n

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\"\"<\/p>\n

 <\/p>\n

\u201dLucrez \u00eentr-o corpora\u021bie \u0219i asta \u00eemi ocup\u0103 tot timpul. Eh, nu este chiar a\u0219a, dar petrec la job, \u00een fiecare zi, cele 8-9 ore de lucru, plus c\u00e2t stau \u00een trafic. \u0218i, pentru c\u0103 \u00eemi place s\u0103 fac triathlon, cam 6 luni pe an sunt \u201c\u00een sezon\u201d de antrenamente, cam 15 ore pe s\u0103pt\u0103m\u00e2n\u0103. <\/em><\/p>\n

A\u0219adar, unde g\u0103sesc acest timp?<\/em><\/h5>\n

 <\/p>\n

1. G\u0103se\u0219te un bloc de timp doar pentru tine. <\/em><\/strong><\/p>\n

Poate fi diminea\u021ba devreme sau seara t\u00e2rziu, \u00een func\u021bie de cum func\u021bioneaz\u0103 mai bine pentru tine. <\/em><\/p>\n

Eu nu sunt a morning person, ur\u0103sc s\u0103 m\u0103 trezesc diminea\u021ba. Dar atunci am cele mai lini\u0219tite momente \u00een care pot s\u0103 fac sport. <\/em><\/p>\n

Am tot experiementat cu ora de trezire \u0219i, pentru mine, func\u021bioneaz\u0103 cel mai bine ora 6:00. Mai devreme nu agreez deloc programul, mai t\u00e2rziu nu apuc s\u0103 fac atrenamente.<\/em><\/p>\n

 <\/p>\n

\"\"<\/p>\n

 <\/p>\n

Am avut \u0219i perioade \u00een care nu trebuia s\u0103 fiu mai devreme de 10 la birou \u0219i atunci preferam s\u0103 fac antrenamentele seara t\u00e2rziu. De multe ori se \u00eenchidea sala \u0219i eu trebuia s\u0103 fug repede din bazin sau eram ultimul om pe banda de alergat.<\/em><\/p>\n

 <\/p>\n

2. Stabile\u0219te-\u021bi o rutin\u0103. <\/em><\/strong><\/p>\n

\u0218tiu c\u0103 sun\u0103 tare boring, dar rutina este cheia pentru a pune \u00een aplicare visele \u0219i planurile tale. Pentru c\u0103 am pu\u021bin timp liber, prefer s\u0103 nu stau s\u0103 m\u0103 g\u00e2ndesc de fiecare dat\u0103 c\u00e2nd fac bike, c\u00e2nd m\u0103 duc la alergare, c\u00e2nd pot s\u0103 merg la \u00eenot, etc.<\/em><\/p>\n

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\"\"<\/p>\n

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A\u0219a c\u0103 blochez timpul \u00een program, \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103 la aceea\u0219i or\u0103 \u0219i schimb doar con\u021binutul antrenamentului. De exemplu, \u00een fiecare luni am 75 de minute de bike, de la ora 19:00 seara. Fac ceva diferit \u00een timpul acela, \u00een func\u021bie de unde sunt cu planul de antrenamente.<\/em><\/p>\n

 <\/p>\n

3. Location, location, location. <\/em><\/strong><\/p>\n

Se spune c\u0103 cei mai ferici\u021bi oameni sunt cei care nu petrec prea mult timp \u00een tranzit, \u00eentre serviciu \u0219i cas\u0103. Ca s\u0103 elimin timpii mor\u021bi petrecu\u021bi prin trafic, am \u00eenv\u0103\u021bat ca \u00een timpul s\u0103pt\u0103m\u00e2nii s\u0103 m\u0103 mut cu antrenamentele c\u00e2t mai aproape de locul unde sunt.<\/em><\/p>\n

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Adica fie l\u00e2ng\u0103 cas\u0103, fie l\u00e2ng\u0103 job. O vreme am avut abonament la un gym l\u00e2ng\u0103 birou \u0219i mergeam acolo \u00eenainte de a \u00eencepe programul. Acum mi-am mutat toate abonamente de bike \u00een cas\u0103, mi-am cump\u0103rat un home trainer<\/a> \u0219i folosesc Zwift, ca s\u0103 nu m\u0103 plictisesc.<\/em><\/p>\n

 <\/p>\n

Compensez pentru programul spartan \u00een weekend, c\u00e2nd prefer s\u0103 petrec c\u00e2t mai mult timp \u00een natur\u0103 \u0219i am antrenamente mai u\u0219oare, dar lungi, \u00een care am timp s\u0103 m\u0103 bucur de peisaj.\u201d<\/em><\/p>\n

 <\/p>\n

Iulia G\u0103inariu, ambasador Trisport.ro \u0219i antrenor de atletism<\/strong><\/h5>\n

 <\/p>\n

\"\"<\/p>\n

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\u201d Pentru ca antrenamentul t\u0103u s\u0103 fie c\u00e2t mai eficient \u00een condi\u021biile \u00een care ai un job full time, un program \u00eenc\u0103rcat \u0219i, cel mai adesea, \u021bi-ai pl\u00e2nge de mil\u0103 \u0219i \u00een condi\u021bii normale, f\u0103r\u0103 antrenament , iat\u0103 c\u00e2teva sfaturi care te vor ajuta s\u0103 g\u0103se\u0219ti solu\u021bii pentru tine:<\/em><\/p>\n

 <\/p>\n

1. Al\u0103tur\u0103-te unei comunit\u0103\u021bi de alerg\u0103tori\u00a0<\/em><\/strong><\/p>\n

Antrenamentul \u00een grup este \u00eentotdeauna mai distractiv, vei sim\u021bi c\u0103 socializezi cu prietenii t\u0103i, iar ace\u0219tia te vor determina s\u0103 fii mai ambi\u021bios<\/em><\/p>\n

\"\"<\/p>\n

 <\/p>\n

2. Stabile\u0219te-\u021bi un plan de antrenament bine pus la punct<\/em><\/strong><\/p>\n

\u021aine cont de faptul c\u0103 fiecare persoan\u0103 este diferit\u0103 \u0219i c\u0103 ceea face colegul\/colega de birou s-ar putea s\u0103 nu se potriveasc\u0103 \u0219i pentru tine, dimpotriv\u0103, s\u0103-\u021bi afecteze activitatea zilnic\u0103 prin acumularea de oboseal\u0103 excesiv\u0103.<\/em><\/p>\n

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\"\"<\/p>\n

 <\/p>\n

3. Stabile\u0219te-\u021bi \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103 un obiectiv<\/em><\/strong><\/p>\n

Un antrenament mai dificil, o alergare mai lung\u0103, o alergare \u00eentr-o zon\u0103 nou\u0103 sau la munte, te va men\u021bine concentrat asupra obiectivului t\u0103u<\/em><\/p>\n

 <\/p>\n

4. Ai grij\u0103 de nutri\u021bia ta<\/a><\/em><\/strong><\/p>\n

De\u0219i timpul este pre\u021bios \u0219i consideri c\u0103 po\u021bi m\u00e2nca ce apuci, aceste obiceiuri pot duce la probleme grave de s\u0103n\u0103tate. Nu vrei s\u0103 ajungi acolo, deoarece atunci \u00ee\u021bi vei da seama c\u00e2t de pre\u021bios este timpul. E\u0219ti ceea ce m\u0103n\u00e2nci, a\u0219adar, ai grij\u0103 de corpul t\u0103u.<\/em><\/p>\n

 <\/p>\n

5. Hidrateaz\u0103-te & vitaminizeaz\u0103-te<\/em><\/strong><\/p>\n

Consum\u0103 multe fructe \u0219i legume, iar dac\u0103 efortul pe care \u00eel depui este mult crescut, apeleaz\u0103 la o variant\u0103 de vitamine \u0219i minerale potrivite \u021bie, stabilite de c\u0103tre un medic specialist, \u00een urma unor analize.<\/em><\/p>\n

 <\/p>\n

6. Fii un bun organizator!<\/strong>\u00a0<\/em><\/p>\n

Organizeaz\u0103-\u021bi timpul astfel \u00eenc\u00e2t s\u0103 nu fii sub presiune. Dedic\u0103-\u021bi un anumit nr de minute\/ore pentru tine, \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103. Transform\u0103-l \u00eentr-un obiectiv, astfel \u00eenc\u00e2t, \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103 s\u0103 ai timpul t\u0103u, f\u0103c\u00e2nd mi\u0219care, \u0219i g\u00e2ndindu-te la tot ceea ce nu apuci \u00een timpul zilei. Redescoper\u0103-te pe tine, zi de zi.<\/em><\/p>\n

\"\"<\/p>\n

 <\/p>\n

7. \u021aine cont de refacere!<\/strong><\/em><\/p>\n

Aceasta este la fel de important\u0103 precum antrenamentul \u00een sine. F\u0103r\u0103 odihn\u0103 nu po\u021bi progresa, iar uneori nici m\u0103car nu stagnezi, regresezi. A\u0219adar, c\u00e2nd e\u0219ti obosit dormi, odihne\u0219te-te, cu considerentul c\u0103 a doua zi te vei trezi diminea\u021ba mai repede, mai efervescent \u0219i vei \u00eendeplini ceea ce nu ai reu\u0219it ieri. <\/em><\/p>\n

Transform\u0103 acest obicei \u00eentr-un tabiet. Poate fi considerat\u0103 inclusiv o form\u0103 de autostimulare, dar fii onest cu tine. <\/em><\/p>\n

S\u0103 te odihnesti atunci c\u00e2nd organismul \u00ee\u021bi cere este mai important dec\u00e2t s\u0103 \u00eel suprasolici\u021bi \u0219i s\u0103 te accidentezi.\u201d<\/em><\/p>\n

 <\/p>\n

\n

 <\/p>\n

Sfat!<\/h4>\n

Dac\u0103 consideri c\u0103 nu ai timp \u00een timpul s\u0103pt\u0103m\u00e2nii pentru g\u0103tit, preg\u0103te\u0219te totul duminic\u0103, pentru s\u0103pt\u0103m\u00e2na urm\u0103toare.<\/p>\n

Dac\u0103 planul t\u0103u este s\u0103 te antrenezi, trebuie s\u0103 \u0219tii c\u0103 este bine s\u0103 renun\u021bi la ceva pentru a c\u00e2\u0219tiga altceva. Poate c\u0103 party-urile p\u00e2n\u0103 spre diminea\u021b\u0103 nu mai sunt o op\u021biune atunci c\u00e2nd a doua zi \u021bi-ai pl\u0103nuit 2 antrenamente + un somn de recuperare.<\/p>\n

Este nevoie doar de planificare \u0219i angajament pentru un program bine stabilit. Depinde de obiectivul t\u0103u.<\/p>\n

\"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

Atunci c\u00e2nd te g\u00e2nde\u0219ti la sportivii de performan\u021b\u0103 \u0219i toate rezultatele lor, parc\u0103 te apuc\u0103 brusc motiva\u021bia \u0219i \u00ee\u021bi dore\u0219ti s\u0103 te antrenezi aproape toat\u0103 ziua, pentru a-\u021bi atinge obiectivele m\u0103re\u021be. Doar c\u0103 zilele noastre nu \u00eenseamn\u0103 doar antrenamente, nutri\u021bie, somn \u0219i recuperare. Jobul full time este, pentru mul\u021bi, principala activitate a zilei. \u0218i atunci […]<\/p>\n","protected":false},"author":2,"featured_media":1016,"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":[50,51],"tags":[27,107,20,22,57],"class_list":["post-996","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ambasadori","category-tips-and-tricks","tag-garmin","tag-training","tag-triathlon","tag-trisport-ambasador","tag-trisport-ro"],"yoast_head":"\nCum te po\u021bi antrena c\u00e2nd ai un job full time? - Trisport blog<\/title>\n<meta name=\"description\" content=\"Dac\u0103 planul t\u0103u este s\u0103 te antrenezi, trebuie s\u0103 \u0219tii c\u0103 este bine s\u0103 renun\u021bi la ceva pentru a c\u00e2\u0219tiga altceva. 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