{"id":259563,"date":"2019-06-25T09:28:00","date_gmt":"2019-06-25T07:28:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=259563"},"modified":"2023-08-04T11:56:05","modified_gmt":"2023-08-04T09:56:05","slug":"pretreniranost-cinjenica-ili-mit","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/pretreniranost-cinjenica-ili-mit\/","title":{"rendered":"Pretreniranost &#8211; \u010dinjenica ili 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.hr\/blog\/pretreniranost-cinjenica-ili-mit\/#Sto_je_pretreniranost\" title=\"\u0160to je pretreniranost?\">\u0160to je pretreniranost?<\/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.hr\/blog\/pretreniranost-cinjenica-ili-mit\/#Stanje_zamora_preopterecenja_i_pretreniranosti\" title=\"Stanje zamora, preoptere\u0107enja i pretreniranosti\">Stanje zamora, preoptere\u0107enja i pretreniranosti<\/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.hr\/blog\/pretreniranost-cinjenica-ili-mit\/#Znakovi_pretreniranosti\" title=\"Znakovi pretreniranosti\">Znakovi pretreniranosti<\/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.hr\/blog\/pretreniranost-cinjenica-ili-mit\/#Znakovi_pretreniranosti-2\" title=\"Znakovi pretreniranosti\">Znakovi pretreniranosti<\/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.hr\/blog\/pretreniranost-cinjenica-ili-mit\/#Prevencija_sindroma_pretreniranosti\" title=\"Prevencija sindroma pretreniranosti\">Prevencija sindroma pretreniranosti<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ako se <strong>ozbiljno bavite vje\u017ebanjem<\/strong>, sigurno ste bili u<strong> stanju umora<\/strong>. Dvofazni trening i stres na poslu odra\u017eavaju se u slabom u\u010dinku. Me\u0111utim, <strong>umor i slab u\u010dinak<\/strong> uobi\u010dajena su pojava kod sporta\u0161a. Dakle, ne morate brinuti, <strong>najvjerojatnije ne patite od pretreniranosti<\/strong>. To je vjerojatno preoptere\u0107enje koje se doga\u0111a kod sporta\u0161a u <strong>rasponu od 5 do 60%.<\/strong> Sindrom pretreniranosti rijetko je uspore\u0111ivan s preoptere\u0107enjem i popra\u0107en je nizom simptoma koji su posljedica osnovnih hormonskih, imunolo\u0161kih, neurolo\u0161kih i psiholo\u0161kih poreme\u0107aja.&nbsp;<span style=\"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=\"Sto_je_pretreniranost\"><\/span>\u0160to je pretreniranost?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Op\u0107enito, sporta\u0161i treniraju kako bi <strong>pobolj\u0161ali svoje performanse<\/strong>. Oni pobolj\u0161avaju u\u010dinak <strong>pove\u0107avaju\u0107i intenzitet i volumen treninga<\/strong>. Me\u0111utim, takvo optere\u0107enje mo\u017ee se podnijeti samo ako sporta\u0161 ima vremena da<strong> periodizira vje\u017ebu<\/strong> i tako ima dovoljno prostora za odmor i regeneraciju u svom planu treninga. \u010cinjenica je da <strong>nedostatak relaksacije<\/strong>, a previ\u0161e vje\u017ebanja, rezultira pretrenirano\u0161\u0107u.&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<p>Jedna od definicija sindroma pretreniranosti je da tijelo odgovara na <strong>prekomjerno vje\u017ebanje i stres<\/strong> bez adekvatnog odmora. To rezultira poreme\u0107ajima vi\u0161estrukih tjelesnih sustava kao \u0161to su neurolo\u0161ke, endokrinolo\u0161ke i imunolo\u0161ke funkcije, u kombinaciji s promjenama raspolo\u017eenja. U nekim istra\u017eivanjima, pretreniranost se opisuje kao <strong>neobja\u0161njivi sindrom nedovoljne u\u010dinkovitosti<\/strong>.&nbsp;<span style=\"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=\"Pretreniranost - \u010dinjenica ili mit?\" width=\"843\" height=\"567\" title=\"Pretreniranost - \u010dinjenica ili mit?\"\/><\/figure><\/div>\n\n\n\n<p>Me\u0111utim, to\u010dni uzroci nastanka i razvoja ovog problema <strong>jo\u0161 nisu poznati<\/strong>, a istra\u017eivanja su jo\u0161 uvijek u tijeku kako bi se dodatno definirao sindrom pretreniranosti. Me\u0111utim, kori\u0161tenjem rije\u010di <strong>&#8220;sindrom&#8221;<\/strong> stru\u010dnjaci isti\u010du multifaktorsku etiologiju ovog problema, \u0161to zna\u010di da prekomjerno vje\u017ebanje <strong>nije jedini<\/strong> faktor pretreniranosti.&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O\u010dita dvosmislenost sindroma pretreniranosti tako\u0111er je posljedica \u010dinjenice da se klini\u010dki znakovi<strong> razlikuju od pojedinca do pojedinca<\/strong>. Problemati\u010dne su i <strong>razlike u definiciji pretreniranosti, koje uzrokuju nedosljednosti dosada\u0161njih studija<\/strong>. Doista, jedno istra\u017eivanje sugerira da do <strong>60% trka\u010da na duge staze<\/strong> pokazuje znakove pretreniranosti tijekom karijere. Nasuprot tome, <strong>pliva\u010dke studije pokazuju podatke od 3 do 30%.<\/strong> Autori druge studije vjeruju, da ako bi se uva\u017eila definicija pretreniranosti gore navedenog istra\u017eivanja, vjerojatnost sindroma pretreniranosti bi bila <strong>znatno ni\u017ea<\/strong>. Zbog toga su daljnje studije pretreniranosti vrlo potrebne. <span style=\"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=\"Stanje_zamora_preopterecenja_i_pretreniranosti\"><\/span>Stanje zamora, preoptere\u0107enja i pretreniranosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Me\u0111utim, stru\u010dnjaci razlikuju<strong> 3 stanja<\/strong> koja odra\u017eavaju razinu zamora, preoptere\u0107enja ili pretreniranosti. Oni se u literaturi nazivaju i izrazima kao \u0161to su stagnacija, <strong>izgaranje<\/strong>, neuspjeh ili pretjerana revalorizacija snage. Prva razina je funkcionalno preoptere\u0107enje, nakon \u010dega slijedi nefunkcionalno preoptere\u0107enje, a posljednja faza je sindrom pretreniranosti.&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<p><strong>Funkcionalno preoptere\u0107enje <\/strong>je stanje u kojem prekomjerno ili intenzivno vje\u017ebanje rezultira lo\u0161im sportskim performansama. Ako trening dostigne pojedina\u010dnu to\u010dku prekida, sporta\u0161 se mo\u017ee osje\u0107ati preoptere\u0107en, ali<strong> nakon odgovaraju\u0107eg odmora<\/strong> i bez prisutnosti prekomjernog stresa, njegova se u\u010dinkovitost mo\u017ee pobolj\u0161ati. To se doga\u0111a kao rezultat superkompenzacije, gdje sporta\u0161 <strong>pokazuje ve\u0107u u\u010dinkovitost<\/strong> u odnosu na po\u010detne to\u010dke.&nbsp;<span style=\"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=\"Pretreniranost - umor, preoptere\u0107enje i pretreniranost\" width=\"843\" height=\"567\" title=\"Pretreniranost - umor, preoptere\u0107enje i pretreniranost\"\/><\/figure><\/div>\n\n\n\n<p>Ako sporta\u0161 nastavi s intenzivnim treningom, s <strong>ne ostavi prostor za regeneraciju<\/strong>, postoji rizik od <strong>disfunkcionalnog preoptere\u0107enja<\/strong>. To mo\u017ee biti popra\u0107eno psiholo\u0161kim i hormonalnim promjenama. Me\u0111utim, u oba slu\u010daja, <strong>funkcionalnog i nefunkcionalnog preoptere\u0107enja<\/strong>, sporta\u0161 se mo\u017ee <strong>potpuno oporaviti<\/strong>, naravno, nakon razdoblja mirovanja.&nbsp;<span style=\"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>Razlika izme\u0111u sindroma nefunkcionalnog preoptere\u0107enja i <strong>sindroma pretreniranosti<\/strong> le\u017ei u nekoliko \u010dimbenika. Pretreniranost prati kompleks simptoma koji proizlaze iz osnovnih hormonskih, imunolo\u0161kih, neurolo\u0161kih i psiholo\u0161kih poreme\u0107aja, kao odgovor organizma na<strong> prekomjerno vje\u017ebanje i stres<\/strong> bez regeneracije.&nbsp;<span style=\"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>Ipak, glavna razlika izme\u0111u tih razina je <strong>vrijeme oporavka<\/strong> i utjecaj na ukupni sportski u\u010dinak. Funkcionalno preoptere\u0107enje je stanje u kojem je va\u0161 u\u010dinak slabiji <strong>nekoliko dana ili tjedana<\/strong>, ali nakon adekvatnog odmora vi ste potpuno oporavljeni. Disfunkcionalno preoptere\u0107enje traje tjednima \u010dak i mjesecima. Pretreniranost je mnogo ozbiljnija i zahtijeva <strong>mjesece ili godine<\/strong> odmora kako bi se obnovili u\u010dinci. Za mnoge profesionalne sporta\u0161e, pretreniranost zna\u010di <strong>kraj karijere<\/strong>. U tablici mo\u017eete jasno vidjeti osnovne razlike izme\u0111u <strong>tri faze izgaranja<\/strong>.&nbsp;<span style=\"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>Stanje<\/center><\/th><th><center>Definicija<\/center><\/th><th><center>Trajanje<\/center><\/th><th><center>Rezultati<\/center><\/th><\/tr><\/thead><tbody><tr><td><strong>Funkcionalno preoptere\u0107enje<\/strong><\/td><td>Stanje u kojem pove\u0107anje vje\u017ebanja dovodi do privremenog slabljenja performansi, a zatim do odmora za pobolj\u0161anje.<\/td><td>Nekoliko dana, \u010dak i mjeseci<\/td><td>Pozitivni, mogu\u0107a superkompenzacija<\/td><\/tr><tr><td><strong>Disfunkcionalno preoptere\u0107enje<\/strong><\/td><td>Stanje u kojem intenzivan trening dovodi do du\u017eeg opadanja performansi, ali potpuni oporavkom slijedi nakon odmora. Mo\u017ee biti popra\u0107eno pove\u0107anjem psiholo\u0161kih ili neuroendokrinolo\u0161kih simptoma.<\/td><td>Nekoliko tjedana \u010dak i mjeseci<\/td><td>Negativni, zbog simptoma i gubitka vremena<\/td><\/tr><tr><td><strong>Sindrom pretreniranosti<\/strong><\/td><td>Stanje u skladu s izrazito disfunkcionalnim preoptere\u0107enjem, ali s dugotrajnim smanjenjem u\u010dinkovitosti, te\u0161im simptomima, popra\u0107enim stresom. To se ne mo\u017ee objasniti drugim bolestima.<\/td><td>Mjeseci<\/td><td>Negativan, zbog simptoma i mogu\u0107eg prekida sportske karijere<\/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=\"Znakovi_pretreniranosti\"><\/span>Znakovi pretreniranosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Utvr\u0111ivanje razlike izme\u0111u nefunkcionalnog preoptere\u0107enja i pretreniranosti je klini\u010dki <strong>vrlo izazovno<\/strong> i \u010desto se mo\u017ee utvrditi <strong>nakon perioda potpunog odmora<\/strong>. Razlika izme\u0111u njih uglavnom je <strong>posljedica koja se odnosi na vremena koje je potrebno za regeneraciju<\/strong>, a ne tipovi sindroma ili njihov stupanj. Me\u0111utim, stru\u010dnjaci u ovom podru\u010dju su identificirali neke od simptoma povezanih sa sindromom pretreniranosti. To uklju\u010duje<span style=\"color: #ff6600;\">&nbsp;[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>prezasi\u0107enost<\/li><li>depresiju<\/li><li>bradikardiju, usporavanje sr\u010danog ritma<\/li><li>gubitak motivacije<\/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=\"Znakovi pretreniranosti\" width=\"843\" height=\"567\" title=\"Znakovi pretreniranosti\"\/><\/figure><\/div>\n\n\n\n<p>Sindrom pretreniranosti <strong>u anaerobnim sportskim aktivnostima<\/strong> mo\u017ee imati sljede\u0107e 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>nesanica<\/li><li>razdra\u017eljivost<\/li><li>preosjetljivost<\/li><li>hipertenzija<\/li><li>tahikardija, ubrzanje sr\u010danog ritma<\/li><li>nestrpljivost, nemir<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ostali simptomi<\/strong> uklju\u010duju anoreksiju, gubitak te\u017eine, nedostatak pa\u017enje, te\u0161ke i bolne mi\u0161i\u0107e, tjeskobu ili jutarnje bu\u0111enje bez osje\u0107aja opu\u0161tenosti.&nbsp;<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=\"Znakovi_pretreniranosti-2\"><\/span>Znakovi pretreniranosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jedan od pristupa za razumijevanje nastanka i uzroka sindroma pretreniranosti je <strong>isklju\u010divanje organskih bolesti<\/strong> i \u010dimbenika kao \u0161to su smanjenje kalorija, negativna energetska ravnote\u017ea, nedovoljan unos ugljikohidrata i \/ ili proteina, nedostatak \u017eeljeza ili alergija u kombinaciji s okida\u010dima za aktiviranje pretreniranosti. <strong>Mogu\u0107i uzroci pretreniranosti uklju\u010duju<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1] [4]<\/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>pove\u0107ano optere\u0107enje bez odgovaraju\u0107e regeneracije<\/li><li>monotoni trening<\/li><li>pretjeran broj natjecanja<\/li><li>poreme\u0107aji spavanja<\/li><li>stresori, uklju\u010duju\u0107i osobni \u017eivot (obitelj, odnosi) i posao<\/li><li>maksimalna iscrpljenost.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, znanstveni dokazi za uzroke sindroma pretreniranosti su <strong>tako\u0111er vrlo oskudni<\/strong>. Na primjer, drugi uzroci, kao \u0161to je nedostatak glikogena ili prisutnost infekcije, mogu doprinijeti disfunkcionalnom preoptere\u0107enju ili pretreniranosti. Me\u0111utim, oni mo\u017eda ne\u0107e biti prisutni u vrijeme kada je sporta\u0161 na pregledu kod lije\u010dnika. Postoje i brojni izvje\u0161taji o infekcijama gornjih di\u0161nih putova koje su nastale kao rezultat zahtjevnijeg treninga, a pojavile su se i kod preoptere\u0107enih i pretreniranih sporta\u0161a. Me\u0111utim, <strong>koli\u010dina znanstvenih informacija<\/strong> koje podupiru ove argumente <strong>nije dovoljna<\/strong>.<strong>&nbsp;<\/strong><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=\"Uzroci pretreniranosti\" width=\"843\" height=\"567\" title=\"Uzroci pretreniranosti\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prevencija_sindroma_pretreniranosti\"><\/span>Prevencija sindroma pretreniranosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne postoji sto posto to\u010dan test za otkrivanje pretreniranost, te stoga ne postoji precizan postupak za sprje\u010davanje tog stanja. Me\u0111utim, sljede\u0107e metode se trenutno koriste za<strong> motrenje treninga<\/strong> i <strong>sprje\u010davanje sindroma pretreniranosti<\/strong>&nbsp;<span style=\"color: #ff6600;\">[5]<\/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>retrospektivno ispitivanje<\/li><li>dnevnici treninga<\/li><li>fiziolo\u0161ki trening<\/li><li>metoda izravnog promatranja<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Psiholo\u0161ki pregled sporta\u0161a <\/strong>i procjena opa\u017eenog napora koji se odnosi na odre\u0111ivanje simptoma pretreniranosti, tako\u0111er se obavlja na sve pa\u017eljiviji na\u010din. Me\u0111utim, svakako vas zanima \u0161to mo\u017eete u\u010diniti<strong> da biste izbjegli neugodno preoptere\u0107enje ili pretreniranost.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[20] [21] [22]<\/span><\/p>\n\n\n\n<p>Kao \u0161to je gore spomenuto, <strong>nema mjere opreza utemeljene na dokazima<\/strong>. Stru\u010dnjaci smatraju <strong>pregledanje i edukaciju sporta\u0161a klju\u010dnom prevencijom<\/strong>. Me\u0111utim, preporu\u010duju i sljede\u0107e savjete&nbsp;<span style=\"color: #ff6600;\">[1] [23] [24]<\/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>periodizacija treninga<\/li><li>pode\u0161avanje volumena i intenziteta vje\u017ebanja u skladu s atletskim performansama i raspolo\u017eenjem<\/li><li>osiguravanje odgovaraju\u0107e koli\u010dine kalorija<\/li><li>dovoljan unos <a title=\"Ugljikohidrati , gejneri GymBeam\" href=\"https:\/\/gymbeam.hr\/gaineri\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ugljikohidrata<\/a> tijekom vje\u017ebanja<\/li><li>dovoljno sna<\/li><li>poticanje mentalne opu\u0161tenosti<\/li><li>odmaranje najmanje 6 sati izme\u0111u treninga<\/li><li>apstinencija od treninga u slu\u010daju bolesti ili tijekom stresnih razdoblja<\/li><li>izbjegavanje ekstremnih prirodnih uvjeta<\/li><li>promjena optere\u0107enja treninga<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sumiraju\u0107i cijelu ovu temu, mo\u017eemo formulirati <strong>da se do pretreniranosti ne dolazi<\/strong> samo na na\u010din da svoje vje\u017ebe u\u010dinite izazovnijim i intenzivnijim. \u010cini se da je u razvoju sindroma pretreniranosti va\u017ean <strong>kompleks psiholo\u0161kih \u010dimbenika<\/strong> kao \u0161to su pretjerana o\u010dekivanja trenera, obiteljska o\u010dekivanja, stres od konkurencije, \u0161kola ili posao u kombinaciji s nedostatkom odmora.<\/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=\"Pretreniranost - \u010dinjenica ili mit?\" width=\"843\" height=\"567\" title=\"Pretreniranost - \u010dinjenica ili mit?\"\/><\/figure><\/div>\n\n\n\n<p>Redovito pra\u0107enje u\u010dinka i fizi\u010dkih, biolo\u0161kih, imunolo\u0161kih i psiholo\u0161kih \u010dimbenika je <strong>najprikladnija strategija<\/strong> za identificiranje sporta\u0161a koji se ne mogu nositi s prekomjernim stresom zbog treninga. Me\u0111utim, potrebno je jo\u0161 <strong>mnogo istra\u017eivanja<\/strong> kako bi se odgovorilo na sva pitanja o sindromu pretreniranosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, vjerujemo da smo vam <strong>pomogli da se orijentirate u pitanjima pretreniranosti<\/strong>, zamora i preoptere\u0107enja. Pi\u0161ite nam u komentarima o tome kako se vi naviknete na borbu protiv zamora nakon va\u0161eg treninga i koliko dana odmora si mo\u017eete priu\u0161titi u tjednu. Ako ste se zainteresirali za \u010dlanak, <strong>nemojte se ustru\u010davati podr\u017eati ga dijeljenjem<\/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>Sindrom pretreniranosti povezan je s umorom i iscrpljeno\u0161\u0107u treningom. Prou\u010dite simptome, uzroke i prevenciju pretreniranosti u \u010dlanku.<\/p>\n","protected":false},"author":25,"featured_media":150264,"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":[135],"tags":[7208,7478,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-259563","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-regeneracija-hr","9":"tag-trening-hr","10":"tag-zdravlje-hr","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>Pretreniranost - \u010dinjenica ili mit? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sindrom pretreniranosti povezan je s umorom i iscrpljeno\u0161\u0107u treningom. 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