{"id":259552,"date":"2019-06-27T09:08:00","date_gmt":"2019-06-27T07:08:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=259552"},"modified":"2023-09-06T16:41:17","modified_gmt":"2023-09-06T14:41:17","slug":"supraantrenament-adevar-sau-mit","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/supraantrenament-adevar-sau-mit\/","title":{"rendered":"Supraantrenament &#8211; adev\u0103r sau mit?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/supraantrenament-adevar-sau-mit\/#Ce_este_mai_exact_supraantrenamentul\" title=\"Ce este mai exact supraantrenamentul?\">Ce este mai exact supraantrenamentul?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/supraantrenament-adevar-sau-mit\/#Stari_de_oboseala_suprasolicitare_si_supraantrenament\" title=\"St\u0103ri de oboseal\u0103, suprasolicitare \u0219i supraantrenament\">St\u0103ri de oboseal\u0103, suprasolicitare \u0219i supraantrenament<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/supraantrenament-adevar-sau-mit\/#Simptomele_supraantrenarii\" title=\"Simptomele supraantren\u0103rii\">Simptomele supraantren\u0103rii<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/supraantrenament-adevar-sau-mit\/#Cauzele_supraantrenarii\" title=\"Cauzele supraantren\u0103rii&nbsp;\">Cauzele supraantren\u0103rii&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/supraantrenament-adevar-sau-mit\/#Preventia_sindromului_de_supraantrenament\" title=\"Preven\u021bia sindromului de supraantrenament\">Preven\u021bia sindromului de supraantrenament<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400;\">Dac\u0103 <\/span><strong>lua\u021bi \u00een serios exerci\u021biile fizice<\/strong><span style=\"font-weight: 400;\">, atunci cu siguran\u021b\u0103 a\u021bi fost <\/span><strong>surprin\u0219i de o stare de oboseal\u0103<\/strong><span style=\"font-weight: 400;\">. Antrenamentul \u00een dou\u0103 faze \u0219i stresul de la locul de munc\u0103 v\u0103 fac s\u0103 ave\u021bi performan\u021be slabe. <\/span><strong>Oboseala \u0219i performan\u021ba slab\u0103 <\/strong>sunt<span style=\"font-weight: 400;\">&nbsp;un fenomen comun printre sportivi. Prin urmare, nu trebuie s\u0103 v\u0103 alarma\u021bi, cel mai probabil <\/span><strong>nu suferi\u021bi de sindromul de supraantrenament.<\/strong><span style=\"font-weight: 400;\">&nbsp;Probabil este vorba de o suprasolicitare, care apare la sportivi <\/span><strong>\u00eentr-o propor\u021bie care variaz\u0103 \u00eentre 5 \u0219i 60%.<\/strong><span style=\"font-weight: 400;\"> Sindromul de supraantrenament apare mult <\/span><strong>mai rar<\/strong><span style=\"font-weight: 400;\">&nbsp;dec\u00e2t suprasolicitarea \u0219i este \u00eenso\u021bit de o serie de simptome care rezult\u0103 din tulbur\u0103rile hormonale, imunologice, neurologice \u0219i psihologice. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1] [2] [3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_este_mai_exact_supraantrenamentul\"><\/span>Ce este mai exact supraantrenamentul?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">\u00cen general, sportivii se antreneaz\u0103 pentru a \u00ee\u0219i<\/span><strong> \u00eembun\u0103t\u0103\u021bi performan\u021bele.<\/strong><span style=\"font-weight: 400;\"> Ace\u0219tia cresc performan\u021ba prin <\/span><strong>cre\u0219terea intensit\u0103\u021bii antrenamentului \u0219i a volumului.<\/strong><span style=\"font-weight: 400;\"> Cu toate acestea, un astfel de efort poate fi men\u021binut doar dac\u0103 sportivul are timp s\u0103 \u00ee\u0219i <\/span><strong>periodizeze antrenamentul<\/strong><span style=\"font-weight: 400;\"> \u0219i, de asemenea, \u00een planul s\u0103u de antrenament are suficient <\/span><strong>timp pentru recuperare<\/strong><span style=\"font-weight: 400;\">&nbsp;\u0219i regenerare. \u00cen spatele unui supraantrenament, cel mai adesea este<\/span><strong> lipsa relax\u0103rii<\/strong><span style=\"font-weight: 400;\"> dec\u00e2t num\u0103rul de antrenamente. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Una dintre defini\u021biile sindromului de supraantrenament sun\u0103 astfel, supraantrenamentul este <\/span><strong>antrenarea excesiv\u0103 a<\/strong><span style=\"font-weight: 400;\"> corpului peste capacit\u0103\u021bile sale de refacere<\/span><strong> \u0219i stres. <\/strong>Acest lucru are ca rezultat o serie de tulbur\u0103ri ale corpului<span style=\"font-weight: 400;\">, cum ar fi tulbur\u0103ri ale func\u021biilor neurologice, endocrinologice \u0219i imunologice, \u00een combina\u021bie cu schimb\u0103rile de dispozi\u021bie. \u00cen anumite cercet\u0103ri, supraantrenamentul este descris ca un <\/span><strong>sindrom inexplicabil de subperforman\u021b\u0103.<\/strong> <span style=\"font-weight: 400; color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-537609296.jpg\" alt=\"Supraantrenament - adev\u0103r sau mit?\" width=\"843\" height=\"567\" title=\"Supraantrenament - adev\u0103r sau mit?\"\/><\/figure><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Totu\u0219i, cauzele exacte ale apari\u021biei \u0219i dezvolt\u0103rii acestei probleme <\/span><strong>nu sunt \u00eenc\u0103 cunoscute,<\/strong><span style=\"font-weight: 400;\"> iar cercet\u0103rile continu\u0103 pentru definirea sindromului de supraantrenament. Prin utilizarea cuv\u00e2ntului&nbsp;<\/span><strong>\u201dsindrom<\/strong><span style=\"font-weight: 400;\">\u201d, exper\u021bii subliniaz\u0103 etiologia multifactorial\u0103 a acestei probleme, ceea ce \u00eenseamn\u0103 c\u0103 exerci\u021biile efectuate \u00een exces<\/span><strong> nu reprezint\u0103 singurul factor<\/strong><span style=\"font-weight: 400;\"> de supraantrenament. <\/span><span style=\"font-weight: 400;\"><span style=\"color: #ff6600;\">[5]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Ambiguitatea aparent\u0103 a sindromului de supraantrenament se datoreaz\u0103 \u0219i faptului c\u0103 semnele clinice <\/span><strong>variaz\u0103 de la individ la individ<\/strong><span style=\"font-weight: 400;\">. Probleme sunt \u0219i \u00een ceea ce prive\u0219te defini\u021bia supraantrenamentului, ceea ce provoac\u0103 <\/span><strong>inconsecven\u021bele studiilor efectuate p\u00e2n\u0103 \u00een prezent.<\/strong><span style=\"font-weight: 400;\"> Cu toate acestea, un studiu arat\u0103 <\/span><strong>c\u0103 p\u00e2n\u0103 la 60% dintre alerg\u0103torii<\/strong><span style=\"font-weight: 400;\"> pe distan\u021be lungi prezint\u0103 semne de supraantrenament \u00een timpul carierei. \u00cen schimb, <\/span><strong>un studiu efectuat pe un grup de \u00eenot\u0103tori<\/strong><span style=\"font-weight: 400;\">&nbsp;arat\u0103 c\u0103<\/span><strong>&nbsp;\u00eentre 3 \u0219i 30%<\/strong><span style=\"font-weight: 400;\">&nbsp;din \u00eenot\u0103tori sufer\u0103 de acest sindrom. Autorii unui studiu consider\u0103 c\u0103, dac\u0103 \u00een timpul studiului ar folosi defini\u021bia de mai sus a supraantrenamentului, probabilitatea apari\u021biei sindromului de supraantrenament ar fi <\/span><strong>cu mult mai mic\u0103<\/strong><span style=\"font-weight: 400;\">. Acesta este \u0219i motivul pentru care sunt necesare studii suplimentare \u00een acest domeniu.&nbsp;<\/span><span style=\"font-weight: 400; color: #ff6600;\">[5] [9] [10] [11]<\/span><\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Stari_de_oboseala_suprasolicitare_si_supraantrenament\"><\/span>St\u0103ri de oboseal\u0103, suprasolicitare \u0219i supraantrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Exper\u021bii disting <\/span><strong>3 st\u0103ri<\/strong><span style=\"font-weight: 400;\"> care reflect\u0103 nivelul de oboseal\u0103, suprasolicitare \u0219i de supraantrenament. \u00cen literatura de specialitate se folosesc expresii precum stagnare, la <\/span><strong>cap\u0103tul puterilor,<\/strong><span style=\"font-weight: 400;\"> e\u0219ec sau <\/span><strong>dep\u0103\u0219irea propriilor limite.<\/strong><span style=\"font-weight: 400;\"> Primul nivel este suprasolicitarea func\u021bional\u0103, urmeaz\u0103 suprasolicitarea nefunc\u021bional\u0103, iar ultima etap\u0103 este sindromul de supraantrenament. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Suprasolicitare func\u021bional\u0103<\/strong><span style=\"font-weight: 400;\"> se consider\u0103 atunci c\u00e2nd exerci\u021biile efectuate \u00een mod excesiv sau \u00een mod intens duc la <\/span><strong>performan\u021be sportive slabe<\/strong><span style=\"font-weight: 400;\">. Dac\u0103 \u0219edin\u021ba de antrenament atinge un nivel maxim, sportivul se poate sim\u021bi suprasolicitat, dar <\/span><strong>dup\u0103 o odihn\u0103 adecvat\u0103<\/strong><span style=\"font-weight: 400;\"> \u0219i f\u0103r\u0103 un stres excesiv, <\/span><strong>performan\u021ba sa se poate \u00eembun\u0103t\u0103\u021bi.<\/strong><span style=\"font-weight: 400;\"> Acest lucru se \u00eent\u00e2mpl\u0103 ca rezultat al supercompens\u0103rii atunci c\u00e2nd sportivul <\/span><strong>prezint\u0103 o performan\u021b\u0103 mai mare<\/strong><span style=\"font-weight: 400;\"> comparativ cu valoarea ini\u021bial\u0103. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1062847534.jpg\" alt=\"Supraantrenament - st\u0103ri de oboseal\u0103, suprasolicitare \u0219i supraantrenament\" width=\"843\" height=\"567\" title=\"Supraantrenament - st\u0103ri de oboseal\u0103, suprasolicitare \u0219i supraantrenament\"\/><\/figure><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Cu toate acestea, \u00een cazul \u00een care sportivul continu\u0103 cu o preg\u0103tire intens\u0103 \u0219i <strong>nu are suficient timp pentru a se regenera<\/strong><\/span><strong>,<\/strong><span style=\"font-weight: 400;\"> exist\u0103 riscul unei&nbsp;<\/span><strong>suprasolicit\u0103ri nefunc\u021bionale.<\/strong><span style=\"font-weight: 400;\"> Aceast\u0103 suprasolicitare poate fi \u00eenso\u021bit\u0103 \u0219i de modific\u0103ri hormonale \u0219i psihologice. \u00cen ambele cazuri de <\/span><strong>suprasolicit\u0103ri func\u021bionale \u0219i nefunc\u021bionale<\/strong><span style=\"font-weight: 400;\"> sportivul <\/span><strong>se poate recupera pe deplin,<\/strong><span style=\"font-weight: 400;\"> dar cu condi\u021bia s\u0103 respecte regimul de odihn\u0103. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[13] &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Diferen\u021ba dintre suprasolicitarea nefunc\u021bional\u0103 \u0219i <\/span><strong>sindromul de supraantrenament<\/strong><span style=\"font-weight: 400;\"> const\u0103 \u00een mai mul\u021bi factori. Supraantrenamentul este \u00eenso\u021bit de o serie de simptome care rezult\u0103 din tulbur\u0103ri hormonale, imunologice, neurologice \u0219i psihologice, ca r\u0103spuns al organismului la stres \u0219i la&nbsp;<\/span><strong>exerci\u021biile efectuate \u00een mod excesiv<\/strong><span style=\"font-weight: 400;\">&nbsp;f\u0103r\u0103 pauze de regenerare. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Totu\u0219i, principala diferen\u021b\u0103 dintre aceste niveluri este <\/span><strong>durata de reconvalescen\u021b\u0103<\/strong><span style=\"font-weight: 400;\"> \u0219i impactul asupra \u00eentregii performan\u021be sportive. Suprasolicitarea func\u021bional\u0103 este un stadiu c\u00e2nd performan\u021ba voastr\u0103 slab\u0103 dureaz\u0103 <\/span><strong>de la c\u00e2teva zile p\u00e2n\u0103 la c\u00e2teva s\u0103pt\u0103m\u00e2ni<\/strong><span style=\"font-weight: 400;\">, dar dup\u0103 o odihn\u0103 adecvat\u0103, sunte\u021bi absolut \u00een form\u0103. Suprasolicitarea nefunc\u021bional\u0103 dureaz\u0103 ceva mai mult, poate dura <\/span><strong>s\u0103pt\u0103m\u00e2ni \u00eentregi sau chiar luni de zile.<\/strong><span style=\"font-weight: 400;\"> Supraantrenamentul este o situa\u021bie mult mai serioas\u0103 \u0219i necesit\u0103 odihn\u0103 care poate dura<\/span><strong> luni de zile chiar \u0219i ani<\/strong><span style=\"font-weight: 400;\"> pentru restabilirea performan\u021bei. Pentru mul\u021bi sportivi profesioni\u0219ti supraantrenamentul \u00eenseamn\u0103 <strong>sf\u00e2r\u0219itul carierei sportive<\/strong><\/span><strong>.<\/strong><span style=\"font-weight: 400;\"> \u00cen tabelul de mai jos ve\u021bi vedea foarte clar diferen\u021bele dintre cele <\/span><strong>3 etape ale colapsului<\/strong><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><center>Stare<\/center><\/th><th><center>Defini\u021bia<\/center><\/th><th><center>Durata<\/center><\/th><th><center>Rezultatul<\/center><\/th><\/tr><\/thead><tbody><tr><td><strong>Suprasolicitare func\u021bional\u0103<\/strong><\/td><td>Condi\u021bia \u00een care cre\u0219terea num\u0103rului de antrenamente duce la o sc\u0103dere temporar\u0103 a performan\u021bei, iar dup\u0103 o relaxare duce la \u00eembun\u0103t\u0103\u021bire.<\/td><td>Zile chiar s\u0103pt\u0103m\u00e2ni<\/td><td>Pozitiv, posibil\u0103 supercompensare<\/td><\/tr><tr><td><strong>Suprasolicitare nefunc\u021bional\u0103<\/strong><strong>&nbsp;<\/strong><\/td><td>Condi\u021bia \u00een care antrenamentul intens duce la declinul performan\u021bei pe termen mai lung, dar cu o recuperare complet\u0103 dup\u0103 odihn\u0103. Poate fi \u00eenso\u021bit\u0103 de cre\u0219terea simptomelor psihologice sau neuroendocrinologice.<\/td><td>S\u0103pt\u0103m\u00e2ni chiar luni<\/td><td>Negativ, av\u00e2nd \u00een vedere simptomele \u0219i pierderea timpului<\/td><\/tr><tr><td><strong>Sindromul de supraantrenament<\/strong><\/td><td>Condi\u021bia este compatibil\u0103 cu suprasolicitarea extrem de disfunc\u021bional\u0103, dar cu un declin al performan\u021bei mult mai lung, cu simptome mai severe, \u00eenso\u021bite de stres. Nu poate fi explicat\u0103 cu alte afec\u021biuni.<\/td><td>Luni<\/td><td>Negativ, av\u00e2nd \u00een vedere simptomele \u0219i o posibil\u0103 \u00eencheiere a carierei sportive<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Simptomele_supraantrenarii\"><\/span>Simptomele supraantren\u0103rii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Determinarea diferen\u021bei dintre suprasolicitarea nefunc\u021bional\u0103 \u0219i supraantrenamentul din punct de vedere clinic <strong>este foarte dificil\u0103&nbsp;<\/strong>\u0219i poate fi adesea constatat\u0103 abia dup\u0103 <strong>o perioad\u0103 de odihn\u0103 complet\u0103.<\/strong> Diferen\u021ba dintre acestea const\u0103 \u00een special <strong>\u00een timpul necesar pentru regenerare<\/strong> \u0219i nu a sindromului sau gradului acestuia.&nbsp;Cu toate acestea, exper\u021bii au stabilit anumite simptome, pe care le asociaz\u0103 cu sindromul de supraantrenament. Acestea sunt<span style=\"color: #ff6600;\">&nbsp;[1]<span style=\"color: #000000;\">:<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>oboseala<\/li><li>depresia<\/li><li>bradicardia, sc\u0103derea frecven\u021bei cardiace<\/li><li>pierderea motiva\u021biei<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-540099144.jpg\" alt=\"Simptomele supraantren\u0103rii\" width=\"843\" height=\"567\" title=\"Simptomele supraantren\u0103rii\"\/><\/figure><\/div>\n\n\n\n<p>Sindromul de supraantrenament&nbsp;<strong>\u00een timpul exerci\u021biilor anaerobe&nbsp;<\/strong>poate avea urm\u0103toarele simptome&nbsp;<span style=\"color: #ff6600;\">[1]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>insomnii<\/li><li>iritabilitate<\/li><li>hipersensibilitate<\/li><li>tahicardie, cre\u0219terea frecven\u021bei cardiace<\/li><li>hipertensiune<\/li><li>ner\u0103bdare, agita\u021bie<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Printre&nbsp;<strong>alte simptome&nbsp;<\/strong>includem \u0219i anorexia, pierderea greut\u0103\u021bii, lipsa de aten\u021bie, durerea muscular\u0103, anxietatea sau trezirea de diminea\u021b\u0103 f\u0103r\u0103 sentimentul de odihn\u0103. <span style=\"color: #ff6600;\">[15] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5075,28621,6322,48487,51652,48031,28324,30248,49804,48406,49306,7974,42352,36253,5951,5951,30271\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cauzele_supraantrenarii\"><\/span>Cauzele supraantren\u0103rii&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Una dintre abord\u0103rile pentru a \u00een\u021belege apari\u021bia \u0219i efectul sindromului de supraantrenament este <strong>excluderea bolilor<\/strong> \u0219i factorilor <strong>organici<\/strong>, cum ar fi reducerea caloriilor, bilan\u021bul energetic negativ, aportul insuficient de carbohidra\u021bi \u0219i\/sau a proteinelor, deficien\u021b\u0103 de fier, magneziu ori alergii \u00een combina\u021bie cu declan\u0219area supraantren\u0103rii.<strong> Posibilele cauze ale supraantren\u0103rii<\/strong> sunt&nbsp;<span style=\"color: #ff6600;\">[1] [4]<span style=\"color: #000000;\">:<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>antrenamente cu greut\u0103\u021bi prea mari f\u0103r\u0103 o regenerare adecvat\u0103<\/li><li>monotonia antrenamentelor<\/li><li>participarea excesiv\u0103 la concursuri<\/li><li>insomnia<\/li><li>factorii de stres, inclusiv \u00een via\u021ba personal\u0103 (familie, rela\u021bii) \u0219i la locul de munc\u0103<\/li><li>epuizarea maxim\u0103<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, dovezile \u0219tiin\u021bifice privind cauzele sindromului de supraantrenament sunt <strong>foarte slabe.<\/strong> De exemplu, alte cauze, cum ar fi deficien\u021ba de glicogen sau prezen\u021ba anumitor infec\u021bii, pot contribui la apari\u021bia suprasolicit\u0103rii nefunc\u021bionale sau a supraantrenamentului. Dar este posibil ca acestea s\u0103 nu fie prezente \u00een momentul \u00een care sportivul este examinat de c\u0103tre medic. Exist\u0103, de asemenea, o serie de rapoarte despre infec\u021biile&nbsp;tractului respirator superior care au ap\u0103rut ca urmare a unui antrenament dificil, dar au ap\u0103rut \u0219i la sportivi suprasolicita\u021bi sau supraantrena\u021bi. Totu\u0219i, <strong>nu exist\u0103 suficiente informa\u021bii \u0219tiin\u021bifice<\/strong>&nbsp;pentru a sus\u021bine aceste argumente.&nbsp;<span style=\"color: #ff6600;\">[17] [18] [19]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-926978722.jpg\" alt=\"Cauzele supraantren\u0103rii\" width=\"843\" height=\"567\" title=\"Cauzele supraantren\u0103rii\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preventia_sindromului_de_supraantrenament\"><\/span>Preven\u021bia sindromului de supraantrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru a afla dac\u0103 suferi\u021bi de supraantrenament, \u00eenc\u0103 nu exist\u0103&nbsp;<strong>niciun test 100% corect<\/strong> \u0219i, prin urmare, nu exist\u0103 o procedur\u0103 precis\u0103 pentru a preveni acest sindrom. \u00cen prezent, urm\u0103toarele metode sunt utilizate&nbsp;<strong>pentru monitorizarea antrenamentului<\/strong>&nbsp;ca modalitate de <strong>prevenire a sindromului de supraantrenament<\/strong><span style=\"color: #ff6600;\">&nbsp;[5]<span style=\"color: #000000;\">:<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>chestionare retrospective<\/li><li>jurnal de antrenament<\/li><li>examinare fiziologic\u0103<\/li><li>metod\u0103 direct\u0103 de observare<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Examinarea psihologic\u0103 a sportivului<\/strong> \u0219i evaluarea efortului perceput devin din ce \u00een ce mai prezente referitor la determinarea sindromului de supraantrenament. \u00cen schimb,&nbsp;sunte\u021bi cu siguran\u021b\u0103 interesa\u021bi de ceea ce pute\u021bi face&nbsp;<strong>pentru a evita o suprasolicitare<\/strong> sau un supraantrenament nepl\u0103cut.&nbsp;<span style=\"color: #ff6600;\"> [20] [21] [22]&nbsp;<\/span><\/p>\n\n\n\n<p>Dup\u0103 cum am men\u021bionat ceva mai sus, <strong>nu exist\u0103 niciun fel de m\u0103suri de preven\u021bie<\/strong> bazate pe dovezi. Exper\u021bii consider\u0103 c\u0103 o <strong>examinare corect\u0103 \u0219i educa\u021bia sportivilor<\/strong> este cea mai bun\u0103 preven\u021bie. De asemenea, recomand\u0103 respectarea urm\u0103toarelor sfaturi<span style=\"color: #ff6600;\">&nbsp;[1] [23] [24]<span style=\"color: #000000;\">:<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>periodizarea antrenamentului<\/li><li>adaptarea volumului \u0219i intensit\u0103\u021bii antrenamentului \u00een func\u021bie de performan\u021ba \u0219i buna dispozi\u021bie a sportivului<\/li><li>consumul adecvat de calorii \u00een func\u021bie de sarcini<\/li><li>aportul suficient de <a title=\"Carbohidra\u021bi, gainere GymBeam\" href=\"https:\/\/gymbeam.ro\/gaineri-si-carbohidrati\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">carbohidra\u021bi<\/a> \u00een timpul exerci\u021biilor<\/li><li>somn suficient<\/li><li>sus\u021binerea confortului mental<\/li><li>relaxare de cel pu\u021bin 6 ore \u00eentre antrenamente<\/li><li>evitarea antrenamentelor atunci c\u00e2nd sunte\u021bi bolnavi sau \u00een perioada de stres maxim<\/li><li>evitarea condi\u021biilor naturale extreme<\/li><li>schimbarea greut\u0103\u021bilor \u00een timpul antrenamentelor<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 facem un rezumat al acestui subiect, vom afla c\u0103 <strong>supraantrenamentul nu apare<\/strong> doar din cauza c\u0103 antrenamentele voastre sunt exigente \u0219i intense. Se pare c\u0103 \u00een dezvoltarea sindromului de supraantrenment sunt importante<strong> o serie de factori psihologici,<\/strong>&nbsp;cum ar fi a\u0219tept\u0103rile excesive din partea antrenorului, familiei, stresul din cauza concuren\u021bei, la \u0219coal\u0103 sau de la locul de munc\u0103 ori \u00een combina\u021bie cu lipsa de somn.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-917832116.jpg\" alt=\"Supraantrenament - adev\u0103r sau mit?\" width=\"843\" height=\"567\" title=\"Supraantrenament - adev\u0103r sau mit?\"\/><\/figure><\/div>\n\n\n\n<p>Monitorizarea regulat\u0103 a performan\u021bei&nbsp;\u0219i a factorilor fizici, biologici, imuni \u0219i psihologici este <strong>strategia cea mai potrivit\u0103<\/strong> pentru identificarea sportivilor care nu pot face fa\u021b\u0103 stresului excesiv de la antrenament. Cu toate acestea, mai sunt necesare <strong>o serie de cercet\u0103ri<\/strong> pentru a r\u0103spunde la toate \u00eentreb\u0103rile cu privire la sindromul de supraantrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sper\u0103m c\u0103 v-am ajutat<strong> s\u0103 v\u0103 orienta\u021bi \u00een problemele legate de supraantrenament<\/strong>, oboseal\u0103 \u0219i suprasolicitare. Scrie\u021bi-ne \u00een comentarii cum obi\u0219nui\u021bi s\u0103 lupta\u021bi cu oboseala dup\u0103 antrenament \u0219i c\u00e2te zile de odihn\u0103 v\u0103 rezerva\u021bi \u00een cursul s\u0103pt\u0103m\u00e2nii. \u00cen cazul \u00een care v-a pl\u0103cut articolul nostru, <strong>nu ezita\u021bi s\u0103 \u00eel distribui\u021bi.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Supraantrenamentul este asociat cu oboseala \u0219i epuizarea dup\u0103 antrenament. Afla\u021bi care sunt simptomele, cauzele \u0219i modalit\u0103\u021bile de prevenire a acestui sindrom.<\/p>\n","protected":false},"author":25,"featured_media":150270,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7484,7214,7628],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-259552","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-antrenament","9":"tag-regenerare","10":"tag-sanatate","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Supraantrenament - adev\u0103r sau mit? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Supraantrenamentul este asociat cu oboseala \u0219i epuizarea dup\u0103 antrenament. 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