{"id":259571,"date":"2020-02-18T09:44:00","date_gmt":"2020-02-18T08:44:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=259571"},"modified":"2023-09-05T20:15:19","modified_gmt":"2023-09-05T18:15:19","slug":"pretreniranost-dejstvo-ali-mit","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/pretreniranost-dejstvo-ali-mit\/","title":{"rendered":"Pretreniranost &#8211; dejstvo ali 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.si\/blog\/pretreniranost-dejstvo-ali-mit\/#Kaj_je_pretreniranost\" title=\"Kaj je pretreniranost?\">Kaj 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.si\/blog\/pretreniranost-dejstvo-ali-mit\/#Stanje_utrujenosti_preobremenjenosti_in_pretreniranosti\" title=\"Stanje utrujenosti, preobremenjenosti in pretreniranosti\">Stanje utrujenosti, preobremenjenosti in 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.si\/blog\/pretreniranost-dejstvo-ali-mit\/#Znaki_pretreniranosti\" title=\"Znaki pretreniranosti\">Znaki 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.si\/blog\/pretreniranost-dejstvo-ali-mit\/#Vzroki_pretreniranosti\" title=\"Vzroki pretreniranosti\">Vzroki 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.si\/blog\/pretreniranost-dejstvo-ali-mit\/#Preprecevanje_sindroma_pretreniranosti\" title=\"Prepre\u010devanje sindroma pretreniranosti\">Prepre\u010devanje sindroma pretreniranosti<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010ce <strong>resno razmi\u0161ljate o vadbi<\/strong>, ste zagotovo \u017ee kdaj bili v <strong>stanju utrujenosti<\/strong>. Dvofazno usposabljanje in stres pri delu se ka\u017eeta v slabi zmogljivosti. Vendar pa sta <strong>utrujenost in slaba zmogljivost<\/strong> pogost pojav pri \u0161portnikih. Zato vam ni treba skrbeti, najverjetneje <strong>ne boste trpeli zaradi pretreniranosti<\/strong>. Verjetno gre za preobremenitev pri \u0161portnikih, <strong>ki sega od 5 do 60%.<\/strong> Sindrom pretreniranosti je v primerjavi s preobremenitvijo redek in ga spremlja kompleks simptomov, ki so posledica osnovnih hormonskih, imunolo\u0161kih, nevrolo\u0161kih in psiholo\u0161kih motenj. <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=\"Kaj_je_pretreniranost\"><\/span>Kaj je pretreniranost?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na splo\u0161no \u0161portniki trenirajo, <strong>da izbolj\u0161ajo svojo zmogljivost.<\/strong> Izbolj\u0161ajo zmogljivost <strong>s pove\u010danjem intenzivnosti in obsega.<\/strong> Vendar je tak\u0161no breme mogo\u010de obvladati le, \u010de ima \u0161portnik \u010das <strong>periodiko vadbe<\/strong> in ima tako v svojem na\u010drtu treningov dovolj prostora za po\u010ditek in regeneracijo. Pravzaprav je <strong>pomanjkanje sprostitve<\/strong> pogostej\u0161i vzrok pretreniranosti, zahvaljujo\u010d preve\u010d vajam. <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>Ena od definicij sindroma pretreniranosti je, da je to odziv telesa <strong>na prekomerno vadbo in napor <\/strong>brez ustreznega po\u010ditka. Posledica tega so motnje ve\u010d telesnih sistemov, kot so nevrolo\u0161ke, endokrinolo\u0161ke in imunolo\u0161ke funkcije v kombinaciji s spremembami razpolo\u017eenja. V nekaterih raziskavah je pretreniranost opisana kot <strong>nepojasnjen sindrom premajhne u\u010dinkovitosti<\/strong><strong>.<\/strong> <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 - dejstvo ali mit?\" width=\"843\" height=\"567\" title=\"Pretreniranost - dejstvo ali mit?\"\/><\/figure><\/div>\n\n\n\n<p>Vendar natan\u010dni vzroki za nastanek in razvoj te te\u017eave <strong>\u0161e niso znani,<\/strong> \u0161e vedno pa potekajo raziskave za nadaljnjo opredelitev sindroma pretreniranosti. Vendar strokovnjaki z uporabo besede <strong>&#8220;sindrom&#8221;,<\/strong> poudarjajo ve\u010d faktorsko etiologijo tega problema, kar pomeni, da prekomerna telovadba <strong>ni edini dejavnik<\/strong> 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>Navidezna dvoumnost sindroma pretreniranosti je posledica tudi dejstva, da se klini\u010dni znaki <strong>razlikujejo od posameznika do posameznika<\/strong>. Problemati\u010dne so tudi razlike v definiciji pretreniranosti, <strong>ki povzro\u010dajo neskladnosti dosedanjih \u0161tudij<\/strong>. Dejansko ena raziskava ka\u017ee, da do <strong>60% teka\u010dev na dolge proge ka\u017ee <\/strong>&nbsp;znake pretreniranosti med svojo kariero. Nasprotno pa <strong>plavalne \u0161tudije ka\u017eejo podatke od 3 do 30%.<\/strong> Avtorji druge \u0161tudije menijo, da bi bila verjetnost sindroma pretreniranosti <strong>veliko manj\u0161a<\/strong>, \u010de bi raziskava uporabila zgoraj omenjeno definicijo treniranja. Zato so zelo potrebne nadaljnje \u0161tudije pretreniranosti. <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_utrujenosti_preobremenjenosti_in_pretreniranosti\"><\/span>Stanje utrujenosti, preobremenjenosti in pretreniranosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vendar strokovnjaki lo\u010dijo <strong>3 stanja,<\/strong> ki odra\u017eajo stopnjo utrujenosti, preobremenitve ali pretreniranosti. V literaturi jih omenjajo tudi izraze, kot so stagnacija, <strong>izgorelost<\/strong>, izpraznjenost ali pretirana \u0161ibkost. Prva stopnja je funkcionalna preobremenitev, sledi nefunkcionalna preobremenitev, zadnja stopnja pa je sindrom pretreniranosti. <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>Funkcionalna preobremenitev<\/strong> je stanje, kjer prekomerna ali intenzivna vadba poslab\u0161a \u0161portno zmogljivost. \u010ce trening dose\u017ee posamezno prelomno to\u010dko, se lahko \u0161portnik po\u010duti preobremenjen, vendar se lahko po <strong>ustreznem po\u010ditku<\/strong> in brez pretiranega stresa njegova zmogljivost spet izbolj\u0161a. To se zgodi kot posledica superkompenzacije, kjer \u0161portnik poka\u017ee <strong>vi\u0161jo zmogljivost<\/strong> v primerjavi z za\u010detnimi to\u010dkami. <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 - stopnja utrujenosti, preobremenjenosti in pretreniranosti\" width=\"843\" height=\"567\" title=\"Pretreniranost - stopnja utrujenosti, preobremenjenosti in pretreniranosti\"\/><\/figure><\/div>\n\n\n\n<p>\u010ceprav, \u010de \u0161portnik nadaljuje z intenzivnimi treningi in <strong>nima prostora za regeneracijo<\/strong>, obstaja nevarnost <strong>nefunkcionalne preobremenitve<\/strong>. To lahko spremljajo psiholo\u0161ke in hormonske spremembe. Toda v obeh primerih, tako <strong>funkcionalne kot nefunkcionalne preobremenitve<\/strong>, si lahko \u0161portnik <strong>popolnoma opomore<\/strong>, seveda po vklju\u010ditvi po\u010ditka. <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 med sindromom nefunkcionalne preobremenitve in <strong>pretreniranostjo<\/strong> je v ve\u010d dejavnikih. Pretreniranost spremlja kompleks simptomov, ki so posledica osnovnih hormonskih, imunolo\u0161kih, nevrolo\u0161kih in psiholo\u0161kih motenj, kot odziv organizma na <strong>prekomerno vadbo in napor<\/strong> brez regeneracije. <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>Kljub temu je glavna razlika med temi ravnmi <strong>\u010das okrevanja<\/strong> in vpliv na splo\u0161no \u0161portno zmogljivost. Funkcionalna preobremenitev je stanje, kjer je va\u0161a zmogljivost za <strong>nekaj dni ali tednov slab\u0161a<\/strong>, a po ustreznem po\u010ditku ste popolnoma v redu. Napa\u010dna preobremenitev traja od tednov do mesecev. Pretreniranost je veliko bolj resna in zahteva <strong>dolge mesece ali leta<\/strong> po\u010ditka, da se zmogljivost obnovi. Za \u0161tevilne profesionalne \u0161portnike pretreniranost pomeni kon\u010dati kariero. V tabeli lahko jasno vidite osnovne razlike med <strong>3 stopnjami izgorelosti<\/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>Rezultat<\/center><\/th><\/tr><\/thead><tbody><tr><td><strong>Funkcionalna preobremenitev<\/strong><\/td><td>Stanje, kjer pove\u010danje vadbe vodi do za\u010dasnega poslab\u0161anja zmogljivosti in nato po\u010ditka, da se izbolj\u0161a.<\/td><td>nekaj dni do tednov<\/td><td>Pozitivna, mo\u017ena superkompenzacija<\/td><\/tr><tr><td><strong>Nefunkcionalna preobremenitev<\/strong><\/td><td>Pogoj, ko intenziven trening vodi do dalj\u0161ega zmanj\u0161anja zmogljivosti, vendar s popolnim okrevanjem po po\u010ditku. Lahko ga spremlja pove\u010danje psiholo\u0161kih ali nevroendokrinolo\u0161kih simptomov.<\/td><td>nekaj tednov do nekaj mesecev<\/td><td>Negativni, zaradi simptomov in izgube \u010dasa<\/td><\/tr><tr><td><strong>Sindrom pretreniranosti<\/strong><\/td><td>Stanje, ki je skladno z ekstremno nefunkcionalno preobremenitvijo, vendar z dolgotrajnej\u0161im zmanj\u0161anjem zmogljivosti in mo\u010dnej\u0161imi simptomi, ki jih spremlja stres. Ne morejo ga razlo\u017eiti druge bolezni.<\/td><td>Nekaj mesecev<\/td><td>Negativni, zaradi simptomov in morebitne prekinitve \u0161portne kariere<\/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=\"Znaki_pretreniranosti\"><\/span>Znaki pretreniranosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ugotovitev razlike med nefunkcionalno preobremenitvijo in pretreniranostjo je klini\u010dno <strong>zelo zahtevna<\/strong> in jo je mogo\u010de pogosto ugotoviti <strong>po popolnem po\u010ditku.<\/strong> Razlika med njima je predvsem <strong>zaradi \u010dasa, potrebnega za regeneracijo<\/strong>, in ne zaradi vrste sindromov ali njihove stopnje. Vendar so strokovnjaki ugotovili nekatere simptome, povezane s sindromom pretreniranosti. Ti vklju\u010dujejo<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>utrujenost<\/li><li>depresijo<\/li><li>bradikardija, upo\u010dasnitev sr\u010dnega ritma<\/li><li>izguba 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=\"Pretreniranost - dejstvo ali mit?\" width=\"843\" height=\"567\" title=\"Pretreniranost - dejstvo ali mit?\"\/><\/figure><\/div>\n\n\n\n<p>Sindrom pretreniranosti pri <strong>anaerobnih \u0161portnih aktivnostih<\/strong> ima lahko naslednje 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>nespe\u010dnost<\/li><li>razdra\u017eljivost<\/li><li>preob\u010dutljivost<\/li><li>hipertenzija<\/li><li>tahikardija, pospe\u0161evanje sr\u010dnega ritma<\/li><li>nestrpnost, 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>Drugi simptomi<\/strong> vklju\u010dujejo anoreksijo, izgubo telesne te\u017ee, pomanjkanje koncentracije, mo\u010dne in bole\u010de mi\u0161ice, tesnobo ali zgodnje prebujanje, ne da bi se po\u010dutili spro\u0161\u010deno. <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\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=\"Vzroki_pretreniranosti\"><\/span>Vzroki pretreniranosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Eden od na\u010dinov za razumevanje pojava in vzrokov sindroma pretreniranosti je <strong>izklju\u010ditev organskih bolezni<\/strong> in dejavnikov, kot so zmanj\u0161anje kalorij, negativno energijsko ravnovesje, nezadostno u\u017eivanje ogljikovih hidratov in \/ ali beljakovin, pomanjkanje \u017eeleza ali alergija v kombinaciji s spro\u017eilci preutrujenosti. <strong>Mo\u017eni vzroki pretreniranosti vklju\u010dujejo<\/strong> <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\u010dana obremenitev brez ustrezne regeneracije<\/li><li>monotonost treniranja<\/li><li>prekomerno \u0161tevilo tekmovanj<\/li><li>motnje spanja<\/li><li>stresorji, vklju\u010dno z osebnim \u017eivljenjem (dru\u017eina, odnosi) in delom<\/li><li>maksimalna iz\u010drpanost.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa so tudi znanstveni dokazi o vzrokih sindroma pretreniranosti <strong>zelo slabi<\/strong>. Drugi vzroki, na primer pomanjkanje glikogena ali prisotnost oku\u017ebe, lahko prispevajo k nefunkcionalni preobremenitvi ali preutrujenosti. Vendar pa morda niso prisotni v \u010dasu, zdravni\u0161kega problema. Obstaja tudi veliko poro\u010dil o oku\u017ebah zgornjih dihalnih poti, ki so se pojavile kot posledica zahtevnej\u0161ih treningov, pojavljale pa so se tudi pri preobremenjenih in pretreniranih \u0161portnikih. Vendar <strong>koli\u010dina znanstvenih informacij<\/strong> v podporo tem argumentom <strong>ne zadostuje<\/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=\"Vzroki za pretreniranost\" width=\"843\" height=\"567\" title=\"Vzroki za pretreniranost\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preprecevanje_sindroma_pretreniranosti\"><\/span>Prepre\u010devanje sindroma pretreniranosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ni stoodstotno pravilnega testa, ki bi ugotovil pretreniranost, zato ni natan\u010dnega postopka za prepre\u010devanje tega stanja. Vendar se za <strong>spremljanje treninga<\/strong> in <strong>prepre\u010devanje sindroma pretreniranosti<\/strong> trenutno uporabljajo naslednje metode <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>retrospektivni vpra\u0161alniki<\/li><li>dnevnik treningov<\/li><li>fiziolo\u0161ki pregled<\/li><li>metoda neposrednega opazovanja<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi <strong>psiholo\u0161ki pregled \u0161portnika<\/strong> in ocena zaznanega napora postajata vse bolj pomembna za dolo\u010ditev sindroma pretreniranosti. Vendar vas vsekakor zanima, kaj lahko storite, da se <strong>izognete mote\u010di preobremenitvi ali pretreniranosti<\/strong>. <span style=\"color: #ff6600;\">[20] [21] [22]<\/span><\/p>\n\n\n\n<p>Kot \u017ee omenjeno, <strong>previdnostnega ukrepa, ki temelji na dokazih, ni<\/strong>. Strokovnjaki uporabljajo <strong>opazovanje in izobra\u017eevanje \u0161portnikov kot nujni preventivi<\/strong>. Vendar priporo\u010dajo naslednje nasvete <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>prilagajanje obsega in intenzivnosti vadbe glede na \u0161portnikovo uspe\u0161nost in razpolo\u017eenje<\/li><li>zagotavljanje ustreznega kalori\u010dnega vnosa<\/li><li>Zadosten vnos <span style=\"text-decoration: underline;\"><a title=\"Gainerji in ogljikovi hidrati\" href=\"https:\/\/gymbeam.si\/gainerji-in-ogljikovi-hidrati\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ogljikovih hidratov <\/a><\/span> med treningom<\/li><li>dovolj spanca<\/li><li>spodbujanje du\u0161evnega ugodja<\/li><li>med vadbo po\u010divajte vsaj 6 ur<\/li><li>odsotnost treninga v primeru bolezni ali v stresnih obdobjih<\/li><li>izogibanje ekstremnim naravnim razmeram<\/li><li>sprememba obremenitve treninga<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce povzamemo celotno temo, lahko trdimo, da <strong>ne postanete pretrenirani<\/strong> s tem, ko naredite svoje vadbe bolj zahtevne in intenzivne. Zdi se, da je pomemben <strong>kompleks psiholo\u0161kih dejavnikov<\/strong>, kot so pretirana pri\u010dakovanja trenerja, dru\u017einska pri\u010dakovanja, stres zaradi tekmovanja, \u0161ole ali dela v kombinaciji s pomanjkanjem po\u010ditka, pomembna pri razvoju sindroma pretreniranosti.<\/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 - dejstvo ali mit?\" width=\"843\" height=\"567\" title=\"Pretreniranost - dejstvo ali mit?\"\/><\/figure><\/div>\n\n\n\n<p>Redno spremljanje uspe\u0161nosti ter fizi\u010dnih, biolo\u0161kih, imunskih in psiholo\u0161kih dejavnikov je <strong>najprimernej\u0161a strategija<\/strong> za prepoznavanje \u0161portnikov, ki se ne morejo spoprijeti s \u010dezmernim stresom zaradi treninga. Vendar pa je potrebnih \u0161e <strong>veliko raziskav<\/strong>, da bi lahko odgovorili na vsa vpra\u0161anja 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>Vendar verjamemo, da s<strong>mo vam pomagali, da se informirate glede pretreniranosti<\/strong>, utrujenosti in preobremenjenosti. V komentarje nam napi\u0161ite, kako ste se navadili, da se borite proti utrujenosti pri treningu in koliko dni po\u010ditka imate na teden. \u010ce vam je \u010dlanek bil zanimiv, ga kar <strong>delite naprej<\/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 sta utrujenost in iz\u010drpanost, povezani s treningom. Ugotovite simptome, vzroke in kako prepre\u010diti pretreniranosti, v tem \u010dlanku.<\/p>\n","protected":false},"author":25,"featured_media":150272,"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":[122],"tags":[7215,7485,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-259571","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-regeneracija-sl","9":"tag-trening-sl","10":"tag-zdravje","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 - dejstvo ali mit? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sindrom pretreniranosti sta utrujenost in iz\u010drpanost, povezani s treningom. 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