{"id":282376,"date":"2017-04-18T11:45:00","date_gmt":"2017-04-18T09:45:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=282376"},"modified":"2023-09-08T09:13:31","modified_gmt":"2023-09-08T07:13:31","slug":"asta-se-intampla-cand-luati-pauza-de-la-antrenament","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/asta-se-intampla-cand-luati-pauza-de-la-antrenament\/","title":{"rendered":"Asta se \u00eent\u00e2mpl\u0103, c\u00e2nd lua\u021bi pauz\u0103 de la antrenament"},"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\/asta-se-intampla-cand-luati-pauza-de-la-antrenament\/#Nivelul_de_sanatate\" title=\"Nivelul de s\u0103n\u0103tate\">Nivelul de s\u0103n\u0103tate<\/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\/asta-se-intampla-cand-luati-pauza-de-la-antrenament\/#Cum_actioneaza_antrenamentul_asupra_corpului_nostru\" title=\"Cum ac\u021bioneaz\u0103 antrenamentul asupra corpului nostru?\">Cum ac\u021bioneaz\u0103 antrenamentul asupra corpului nostru?<\/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\/asta-se-intampla-cand-luati-pauza-de-la-antrenament\/#Aparent_suntem_sanatosi_dar_mai_putin_antrenati\" title=\"Aparent suntem s\u0103n\u0103to\u0219i, dar mai pu\u021bin antrena\u021bi\">Aparent suntem s\u0103n\u0103to\u0219i, dar mai pu\u021bin antrena\u021bi<\/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\/asta-se-intampla-cand-luati-pauza-de-la-antrenament\/#Declin_descurajator\" title=\"Declin descurajator\">Declin descurajator<\/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\/asta-se-intampla-cand-luati-pauza-de-la-antrenament\/#Ce_se_intampla_cu_muschii_si_grasimile\" title=\"Ce se \u00eent\u00e2mpl\u0103 cu mu\u0219chii \u0219i gr\u0103simile?\">Ce se \u00eent\u00e2mpl\u0103 cu mu\u0219chii \u0219i gr\u0103simile?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/asta-se-intampla-cand-luati-pauza-de-la-antrenament\/#Efectele_inactivitati\" title=\"Efectele inactivit\u0103\u021bi\">Efectele inactivit\u0103\u021bi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/asta-se-intampla-cand-luati-pauza-de-la-antrenament\/#Solutia_este_pauza_%E2%80%9Cactiva%E2%80%9D\" title=\"Solu\u021bia este pauza &#8220;activ\u0103&#8221;\">Solu\u021bia este pauza &#8220;activ\u0103&#8221;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"color: #666666;\">Pentru a r\u0103m\u00e2ne \u00een form\u0103 este nevoie de mult\u0103 munc\u0103 grea \u0219i de aceea este important s\u0103 ne <strong>antren\u0103m \u00een mod regulat.<\/strong> Ei bine, \u0219tim cu to\u021bii ca nu este posibil s\u0103 fim \u00eentotdeauna activi \u0219i uneori c\u00e2teva zile libere se transform\u0103\u2026\u00eentr-o pauz\u0103 prelungit\u0103. Vezi ce se \u00eent\u00e2mpl\u0103 atunci c\u00e2nd <strong>corpul t\u0103u se opre\u0219te brusc din antrenament pentru un timp \u00eendelungat.<\/strong><\/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=\"Nivelul_de_sanatate\"><\/span>Nivelul de s\u0103n\u0103tate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #666666;\">Pentru a \u00een\u021belege tot ce st\u0103 \u00een spatele acestui fenomen, prima data este important s\u0103 se cunoasc\u0103 <strong>cum este posibil s\u0103 se evalueze \u0219i cuantifice nivelul de s\u0103n\u0103tate.<\/strong>&nbsp;\u00cen ceea ce prive\u0219te corpul nostru \u0219i nivelul nostru de s\u0103n\u0103tate, nu suntem to\u021bi la fel. Ne antren\u0103m diferit, efectu\u0103m sporturi diferite, ne deosebim cu v\u00e2rsta \u0219i, \u00een special, avem punctele forte \u0219i puncte slabe unice. \u00cen consecin\u021b\u0103, <strong>impactul inactivit\u0103\u021bii se manifest\u0103 diferit la fiecare om.<\/strong>&nbsp;Cu toate acestea, exist\u0103 indicatori standard utiliza\u021bi pentru a evalua acest nivel.<\/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=\"color: #666666;\">Printe cele mai importante op\u021biuni de m\u0103surare este&nbsp;<strong>cea a consumului de oxigen(VO2)<\/strong>, care evalueaz\u0103 diferen\u021ba \u00een concentra\u021bia de oxigen a s\u00e2ngelui, dintre s\u00e2ngele care p\u0103r\u0103se\u0219te inima \u0219i s\u00e2ngele care se \u00eentoarce la inim\u0103.<\/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\/1390212694476090662.jpg\" alt=\"Asta se \u00eent\u00e2mpl\u0103 c\u00e2nd corpul vostru \u00eenceteaz\u0103 s\u0103 se antreneze\" width=\"843\" height=\"562\" title=\"Asta se \u00eent\u00e2mpl\u0103 c\u00e2nd corpul vostru \u00eenceteaz\u0103 s\u0103 se antreneze\"\/><figcaption>Asta se \u00eent\u00e2mpl\u0103 c\u00e2nd corpul vostru \u00eenceteaz\u0103 s\u0103 se antreneze<\/figcaption><\/figure><\/div>\n\n\n\n<p><span style=\"color: #666666;\">Un alt instrument utilizat de fizioterapeu\u021bi este m\u0103surarea&nbsp;<strong>lactatului<\/strong>, care este produs la un anumit nivel de exerci\u021biu. Lactatul se produce&nbsp;\u00een corpul uman \u00een mod constant \u0219i acesta este o sare a acidului lactic, care este <strong>produsul metabolic final al digestiei anaerobe a glucozei, respectiv al glicogenului.<\/strong> Acest factor de oboseal\u0103, lactatul, este produs de mu\u0219chi atunci c\u00e2nd cantitatea de oxigen este limitat\u0103, deci este un<strong> indicator indirect al eficien\u021bei corpului de a furniza oxigen \u00een \u021besuturi.<\/strong><\/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=\"color: #666666;\">Mai mult, exist\u0103 \u0219i al\u021bi indicatori, cum ar fi <strong>rezisten\u021ba muscular\u0103, puterea \u0219i flexibilitatea<\/strong>. Acestea au multe \u00een comun cu testele de la sala de sport, care includ manivelele, abdomenele \u00een lateral, ating\u00e2nd degetele picioarelor cu ajutorul m\u00e2inilor. Conform spuselor lui <em>Andreas Bergdahl<\/em>, professor asistent de fiziologie cardiovascular\u0103 la universitatea Concordia din Montreal, aceste teste sunt <strong>prea subiective, \u00een compara\u021bie cu m\u0103surarea consumului de oxigen \u0219i de lactat.<\/strong><\/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=\"color: #666666;\">\u00cen cele din urm\u0103, exist\u0103 \u0219tiin\u021ba endocrinologiei, care evalueaz\u0103 efectele antrenamentelor asupra&nbsp;<strong>nivelului de hormoni, metabolism, hormonul de cre\u0219tere \u0219i dezvoltare, func\u021biile \u021besutului muscular, precum \u0219i o varietate de alte lucruri.<\/strong><\/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=\"45286,59524,67366,69073,80965\" ><\/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=\"Cum_actioneaza_antrenamentul_asupra_corpului_nostru\"><\/span>Cum ac\u021bioneaz\u0103 antrenamentul asupra corpului nostru?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #888888;\">Pentru a putea \u00een\u021belege consecin\u021bele inactivit\u0103\u021bii fizice, este important s\u0103 se ia \u00een considerare <strong>efectele exerci\u021biilor fizice regulate. <\/strong><em>Bergdahl<\/em> sus\u021bine c\u0103 exerci\u021biile regulate de anduran\u021b\u0103 conduc la urm\u0103toarele <strong>consecin\u021be principale:<\/strong><\/span><\/p>\n\n\n\n<p><span style=\"color: #888888;\">\u2022&nbsp;Cresc capacitatea inimii de a pompa s\u00e2ngele.<\/span>\r\n<span style=\"color: #888888;\">\u2022 Cresc&nbsp;capacitatea vaselor de s\u00e2nge pentru a trimite s\u00e2ngele \u00een \u021besuturile \u00een care este nevoie.<\/span>\r\n<span style=\"color: #888888;\">\u2022 Cresc num\u0103rul de vase capilare(ce furnizeaz\u0103 oxigenul \u0219i hrana pentru mu\u0219chi).<\/span>\r\n<span style=\"color: #888888;\">\u2022 Cresc num\u0103rul \u0219i dimensiunea mitocondrilor (\u201ccentralele electrice\u201d ale celulelor).<\/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=\"color: #888888;\">Toate aceste modific\u0103ri <strong>conduc la o utilizare mai eficient\u0103 a oxigenului, precum \u0219i a substan\u021belor nutritive<\/strong>.<\/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=\"color: #888888;\"><em>,,\u00cen schimb, corpul vostru ca s\u0103 trimit\u0103 cantitatea de s\u00e2nge \u00een burt\u0103, rinichi \u0219i \u00een piele la capacitate maxim\u0103, f\u0103r\u0103 a reduce performan\u021ba, are antrenat\u0103 capacitatea de a utiliza resursele, pentru a maximiza performan\u021ba\u201c,&nbsp;<strong>spune Berghdal.<\/strong><\/em><\/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-912201796.jpg\" alt=\"Acest lucru se \u00eent\u00e2mpl\u0103 atunci c\u00e2nd face\u021bi o pauz\u0103 de la exerci\u021biu\" width=\"843\" height=\"562\" title=\"Acest lucru se \u00eent\u00e2mpl\u0103 atunci c\u00e2nd face\u021bi o pauz\u0103 de la exerci\u021biu\"\/><\/figure><\/div>\n\n\n\n<p><span style=\"color: #888888;\"><em>Harry Pino<\/em>, fiziolog senior pentru exerci\u021bii la <\/span><a title=\"sport performance center\" href=\"http:\/\/nyulangone.org\/locations\/sports-performance-center\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Sport Performance Center v NYU Medical Center Langone<\/a>, <span style=\"color: #888888;\">este de accord c\u0103 antrenamentul de anduran\u021b\u0103 are un <strong>impact enorm asupra organismului. <\/strong><em>,,Cercet\u0103rile arat\u0103 c\u0103 30 de minute de activitate cardiovascular\u0103, care se realizeaz\u0103 periodic, nu \u00eembun\u0103t\u0103\u021be\u0219te doar sistemul vostru cardiovascular, dar, de asemenea \u0219i unele dintre mobilit\u0103\u021bile de baz\u0103\u201c,<\/em> <strong>a spus Pino.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">&#8220;Cu c\u00e2t sunte\u021bi mai bine antrenat, cu at\u00e2t mai greu pierde\u021bi din for\u021b\u0103.\u201c<\/h3>\n\n\n\n<p><span style=\"color: #888888;\"><em>&nbsp;&#8211; Harry Pino, fiziolog senior pentru exerci\u021bii la&nbsp;<\/em><em>Sport Performance Center, NYU Medical Center Langone<\/em><\/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=\"color: #888888;\">Mai mult dec\u00e2t at\u00e2t, Pino sus\u021bine c\u0103 exerci\u021biile fizice regulate cresc puterea, coordonarea, stabilitatea \u0219i flexibilitatea, \u00eembun\u0103t\u0103\u021bind \u00een acela\u0219i timp <strong>parametrii endocrini<\/strong>, cum ar fi zah\u0103rul din s\u00e2nge sau procentul de gr\u0103sime subcutanat \u0219i visceral.<\/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=\"Aparent_suntem_sanatosi_dar_mai_putin_antrenati\"><\/span>Aparent suntem s\u0103n\u0103to\u0219i, dar mai pu\u021bin antrena\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #888888;\">Deci, ce se \u00eent\u00e2mpl\u0103 cu corpul nostru atunci c\u00e2nd <strong>activitatea fizic\u0103 se opre\u0219te brusc?<\/strong> Oamenii, fie c\u0103 este vorba de un atlet de elit\u0103 sau de un vizitator regulat la centrul de fitness, se pot accidenta foarte u\u0219or, lu\u00e2nd o pauz\u0103 prelungit\u0103 de fitness sau, pur \u0219i simplu, c\u00e2nd \u00ee\u0219i pierd interesul.&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=\"color: #888888;\">Fiziologii raporteaz\u0103 exerci\u021biile de la ace\u0219ti ,,indivizi aparent s\u0103n\u0103to\u0219i, dar mai pu\u021bin califica\u021bi\u201d, implica\u021biile lor neinstruite a fi profunde, <strong>ce depind \u00een mare m\u0103sur\u0103 de nivelul initial al individului. <\/strong>Cum a spus Pino: <em>,,Cu c\u00e2t sunte\u021bi mai \u00een form\u0103, cu at\u00e2t mai rapid pierde\u021bi din for\u021b\u0103.\u201c<\/em> Bergdahl, de asemenea sus\u021bine, c\u0103 statutul de fitness al unui atlet scade mai rapid, cu c\u00e2t acesta este mai \u00een form\u0103.<\/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-826255420.jpg\" alt=\"Asta se \u00eent\u00e2mpl\u0103 c\u00e2nd corpul vostru \u00eenceteaz\u0103 s\u0103 se antreneze\" width=\"843\" height=\"562\" title=\"Asta se \u00eent\u00e2mpl\u0103 c\u00e2nd corpul vostru \u00eenceteaz\u0103 s\u0103 se antreneze\"\/><\/figure><\/div>\n\n\n\n<p><span style=\"color: #888888;\"><em>\u201cAcest lucru \u00eenseamn\u0103 c\u0103 ceea ce \u00eei ia unui sportiv de elit\u0103 o s\u0103pt\u0103m\u00e2n\u0103, unui individ cu stil de via\u021b\u0103 sedentar \u00eei poate lua o lun\u0103 sau dou\u0103\u201c<\/em>, <strong>spune Bergdahl<\/strong>. Sportivul de elit\u0103 o s\u0103 fie \u00eentotdeauna \u00eentr-o form\u0103 mai bun\u0103 dec\u00e2t unul care st\u0103 tot timpul acasa f\u0103r\u0103 s\u0103 exerseze, dar <strong>va pierde un procent mai mare din condi\u021bia lui fizic\u0103, ob\u021binut\u0103 cu greu<\/strong>.<\/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=\"color: #888888;\">Pentru o explica\u021bie mai bun\u0103, aceasta este <strong>analogia potrivit\u0103<\/strong>: avem dou\u0103 vase cu ap\u0103, un vas se afl\u0103 la doar c\u00e2\u021biva pa\u0219i de a fierbe, iar \u00een cel\u0103lalt apa este fierbinte, dar \u00eenc\u0103 departe de a fierbe \u2013 ambele vase se r\u0103cesc la temperatura camerei, dar dup\u0103 cinci minute <strong>primul vas o s\u0103 fie mai cald dec\u00e2t cel\u0103lalt<\/strong>, chiar \u0219i atunci c\u00e2nd pierde cea mai mare parte din c\u0103ldura total\u0103.&nbsp;<\/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=\"Declin_descurajator\"><\/span>Declin descurajator<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #888888;\">M\u0103surarea consumului de oxigen VO<sub>2<\/sub>Max este prima solu\u021bie de m\u0103surare care monitorizeaz\u0103 orice <strong>sc\u0103dere \u00een structura muscular\u0103, \u00een for\u021b\u0103, rezisten\u021b\u0103 \u0219i coordonare<\/strong>. Sportivii \u00een regim de pauz\u0103 de la antrenament, nu simt numai aceste sc\u0103deri, dar, de asemenea, se pot a\u0219tepta la <strong>cre\u0219terea glicemiei \u0219i a tensiunii arteriale<\/strong>. Unele schimb\u0103ri vor fi sim\u021bite foarte repede.<\/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=\"color: #888888;\">A\u0219a cum Bergdahl a explicat, enzimele aerobe, care ofer\u0103 hran\u0103 pentru miticondrii, <strong>se reduc \u00een decurs de doar c\u00e2teva zile,<\/strong> \u00een timp ce adaptarea \u00een aprovizionarea cu s\u00e2nge scade relativ lent. \u00cen esen\u021b\u0103, sistemul metabolic local (\u00een mu\u0219chi) <strong>se reduce \u00een mod semnificativ<\/strong> \u00een compara\u021bie cu capacitatea de circula\u021bie \u0219i de livrare a oxigenului.<\/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=\"color: #888888;\"><em>,,Exist\u0103 studii care indic\u0103 o sc\u0103dere a consumului de oxigen<\/em> cu <strong><em>7 p\u00e2n\u0103 la 10%, dup\u0103 12 zile de inactivitate brusc\u0103<\/em><\/strong>, <em>14 p\u00e2n\u0103 la 15% dup\u0103 50 de zile \u0219i 16 p\u00e2n\u0103 la 18% dup\u0103 80 de zile<\/em>\u201c, spune Bergdahl.<\/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=\"color: #888888;\">La fel ca Bergdahl, Pino spune, c\u0103 rezisten\u021ba este una dintre primele lucruri pe care le observa\u021bi. La altfel precum oamenii s\u0103n\u0103to\u0219i obi\u0219nui\u021bi, <strong>consecin\u021bele de inactivitate se vor sim\u021bi \u00een prima s\u0103pt\u0103m\u00e2n\u0103<\/strong>, de\u0219i \u00een procent foarte sc\u0103zut (mai pu\u021bin de 5%) \u00een consumul de oxigen, precum \u0219i \u00een puterea muscular\u0103. Pino spune c\u0103 poate demonstra faptul c\u0103 alerg\u0103torii au cele mai dramatice declinuri.<\/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-502816811.jpg\" alt=\"Asta se \u00eent\u00e2mpl\u0103 c\u00e2nd corpul vostru \u00eenceteaz\u0103 s\u0103 se antreneze\" width=\"843\" height=\"562\" title=\"Asta se \u00eent\u00e2mpl\u0103 c\u00e2nd corpul vostru \u00eenceteaz\u0103 s\u0103 se antreneze\"\/><\/figure><\/div>\n\n\n\n<p><span style=\"color: #888888;\">De exemplu, Pino \u00ee\u0219i aminte\u0219te persoana care alearg\u0103 5 km timp de 20 de minute. Dup\u0103 numai o s\u0103pt\u0103m\u00e2n\u0103 de inactivitate, acestei persoane timpul de alergare se \u00eenr\u0103ut\u0103\u021be\u0219te cu 10 secunde. Dar, dup\u0103 10 \u2013 14 zile, \u00eencep cu adev\u0103rat s\u0103 scad\u0103 procentele. Alerg\u0103torii constat\u0103 o <strong>reducere a rezisten\u021bei musculare<\/strong>, iar timpul \u00eencepe s\u0103 scad\u0103 cu aproximativ 1 minut \u0219i 5 secunde. Printre cele 14 p\u00e2n\u0103 la 30 de zile, sportivii se pot a\u0219tepta la<strong> reducerea consumului de oxigen p\u00e2n\u0103 la 12%<\/strong> \u0219i o <strong>sc\u0103derea notabil\u0103 a for\u021bei musculare<\/strong>. <em>,,Observa\u021bi c\u0103 pe parcursul primelor dou\u0103 s\u0103pt\u0103m\u00e2ni, am descris puterea muscular\u0103 redus\u0103\u201c, <\/em>adaug\u0103 Pino<em>\u201d \u0219i mai t\u00e2rziu sc\u0103derea puterii musculare\u201c.<\/em><\/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=\"color: #888888;\">Ceea ce a fost o dat\u0103 20 de minute pentru 5 km, s-a schimbat la 23 de minute pentru 5 km. Dup\u0103 o pauz\u0103 de 1-2 luni, sportivii pierd <strong>19-20% din consumul de oxigen<\/strong> \u0219i resimt o sc\u0103dere semnificativ\u0103 a for\u021bei musculare. \u00cen aceast\u0103 etap\u0103, deja se apropie de 24 de minute \u0219i dup\u0103 dou\u0103 luni, de obicei ajung la <strong>o sc\u0103dere de 26% VO<sub>2<\/sub>MAX.<\/strong><\/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=\"color: #888888;\"><em>Este \u0219ocant s\u0103 \u0219tim ce se \u00eent\u00e2mpl\u0103 \u00een corpul uman,&nbsp;<\/em>spune Pino<em>. \u201dDeja putem vedea o mul\u021bime de schimb\u0103ri \u00een for\u021ba mu\u0219chilor&nbsp;\u0219i gr\u0103sime \u2013 \u00eencepe \u00eentr-adev\u0103r s\u0103 se deterioreze structura optim\u0103 a organismului.\u201d<\/em><\/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=\"color: #888888;\"><em>\u201cPe unii oameni acest lucru \u00eei descurajeaz\u0103 timp \u00eendelungat, \u00eenc\u00e2t nici nu \u00eencep s\u0103 se antrenameneze, din cauza temerilor c\u0103 vor pierde totul\u201c, <\/em>spune el<em>. \u201cAsta pentru c\u0103 recuperarea va dura mai mult, iar ei se g\u00e2ndesc doar la asta.\u201c<\/em><\/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=\"color: #888888;\">Interesant este c\u0103 unii dintre ace\u0219ti oameni<strong>&nbsp;dau vina pe v\u00e2rst\u0103&nbsp;pentru acest declin<\/strong>, dar realitatea este c\u0103 acest consum de oxigen, odat\u0103 cu \u00eenaintarea \u00een v\u00e2rst\u0103, nu se schimb\u0103 drastic. <em>\u201cDesigur, se va schimba \u00een cele din urm\u0103 cu v\u00e2rsta, dar schimb\u0103rile obi\u0219nuite se datoreaz\u0103 exerci\u021biilor viguroase obi\u0219nuite \u0219i asta e ceea ce \u00eencetine\u0219te&nbsp;VO<sub>2<\/sub>.\u201c,&nbsp;<\/em>spune el<em>. \u201cNu este at\u00e2t de mult frecven\u021ba de antrenament, c\u00e2t calitatea exerci\u021biului.\u201c<\/em><\/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_se_intampla_cu_muschii_si_grasimile\"><\/span>Ce se \u00eent\u00e2mpl\u0103 cu mu\u0219chii \u0219i gr\u0103simile?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #888888;\">Este adev\u0103rat c\u0103 sportivul simte aceste schimb\u0103ri \u00een primul r\u00e2nd asupra sistemului cardiovascular, apoi urmeaz\u0103 pierderea masei musculare. Berghdal sus\u021bine c\u0103 <strong>rata de pierdere a musculaturii depinde \u00een mare m\u0103sur\u0103 de v\u00e2rst\u0103<\/strong>, pentru c\u0103 cu c\u00e2t suntem mai \u00een v\u00e2rst\u0103, cu at\u00e2t mai u\u0219or pierdem din mu\u0219chi.<\/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-869831032.jpg\" alt=\"Asta se \u00eent\u00e2mpl\u0103 c\u00e2nd corpul vostru \u00eenceteaz\u0103 s\u0103 se antreneze\" width=\"843\" height=\"562\" title=\"Asta se \u00eent\u00e2mpl\u0103 c\u00e2nd corpul vostru \u00eenceteaz\u0103 s\u0103 se antreneze\"\/><\/figure><\/div>\n\n\n\n<p><span style=\"color: #888888;\"><em>\u201cMai \u00eent\u00e2i se reduce rapid sec\u021biunea fibrelor musculare, \u00een special a celor care sunt numite fibre lente, de tip I(necesare pentru rezisten\u021b\u0103 \u0219i activit\u0103\u021bi aerobice). Asta \u00eenseamn\u0103 c\u0103 o persoan\u0103, c\u00e2nd va face o pauz\u0103 de la antrenament, va pierde din cantitatea de \u021besut muscular. Modific\u0103rile vor \u00eencepe \u00een timpul primelor dou\u0103 s\u0103pt\u0103m\u00e2ni. \u00cen plus, capacitatea de oxidare (ex. capacitatea mitocondriilor de a produce energie) se \u00eencadreaz\u0103 \u00een tipul de mu\u0219chi &#8220;exploziv&#8221;, care se numesc fibre musculare rapide, de tip II.\u201c<\/em><\/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=\"color: #888888;\">Potrivit lui Pino, sportivii antrena\u021bi din greu au tendin\u021ba s\u0103 arate <strong>o sc\u0103dere de anduran\u021b\u0103 aerob\u0103 \u00een termen de trei s\u0103pt\u0103m\u00e2ni<\/strong> de la \u00eenceputul pauzei, dar \u0219i dup\u0103 12 s\u0103pt\u0103m\u00e2ni o s\u0103 men\u021bin\u0103 <strong>o cantitate semnificativ\u0103 de putere \u0219i rezisten\u021b\u0103.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">&#8220;Practic, \u00eemb\u0103tr\u00e2nirea are efecte similare cu pauza brusc\u0103 de la antrenament.\u201d<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #888888;\"><em>&#8211; Andreas Bergdahl, professor asistent de fiziologie cardiovascular\u0103&nbsp;la Montreal Concordia University.<\/em><\/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=\"color: #888888;\"><em>\u201cAcest lucru se datoreaz\u0103 faptului c\u0103, condi\u021bia fizic\u0103 a fost la un nivel ridicat\u201c, spune el. \u201cDar dac\u0103 vorbim despre persoanele mai pu\u021bin apte de munc\u0103, cifrele lor or s\u0103 \u00eenceap\u0103 s\u0103 scad\u0103 mai devreme.\u201c<\/em><\/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=\"color: #888888;\">Pino spune c\u0103, indiferent dac\u0103 persoana este un atlet sau doar un om obi\u0219nuit, care se antreneaz\u0103 \u00een mod regulat, efectul de inactivitate asupra sistemului structural <strong>se reflect\u0103, de regul\u0103, \u00eentre 10 \u0219i 28 de zile<\/strong>, ca urmare a <strong>reducerii rezisten\u021bei musculare, inclusiv viteza \u0219i agilitatea, mobilitatea \u0219i pierderea coordon\u0103rii.<\/strong><\/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=\"color: #888888;\">\u0218i atunci se ia considerarea procentul de gr\u0103sime corporal. De\u0219i Pino sus\u021bine c\u0103 <strong>transformarea masei musculare \u00een gr\u0103sime este un mare&nbsp;mit.<\/strong> <em>\u201cCeea, ce se \u00eent\u00e2mpl\u0103 cu adev\u0103rat, este faptul c\u0103 celulele musculare sunt foarte diferite de celulele adipoase, care devin mai mici, deoarece nu ave\u021bi putere, \u0219i prin urmare acestea nu cresc\u201c<\/em>, <strong>a spus Pino<\/strong>. <em>\u201cEste atrofia. Apoi, sunt celule grase, care sunt mai mari \u0219i tot mai mari \u0219i conduc la modific\u0103ri ale aspectului vostru. \u00cen schimb, \u00een loc s\u0103 ar\u0103ta\u021bi sub\u021bire \u0219i puternic, \u00eencepe\u021bi s\u0103 ave\u021bi un sentiment de plenitudine \u0219i rotunjire.\u201c<\/em><\/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=\"color: #888888;\">C\u00e2nd vine vorba de pierderea \u00een greutate cu ajutorul exerci\u021biilor, Pino sus\u021bine c\u0103 exist\u0103 trei componente importante: <strong>frecven\u021ba, durata \u0219i intensitatea,<\/strong> primele dou\u0103 fiind cele mai importante.<\/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=\"Efectele_inactivitati\"><\/span>Efectele inactivit\u0103\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #888888;\">\u00cen afar\u0103 de cre\u0219terea \u00een greutate (\u0219i posibilitatea obezit\u0103\u021bii), un stil de via\u021b\u0103 sedentar complet poate duce <strong>la o serie de complica\u021bii<\/strong>, inclusiv probleme de s\u0103n\u0103tate, cum ar fi diabetul, bolile cardiovasculare, precum \u0219i probleme de articula\u021bii \u0219i ligamente. Un alt<strong> aspect important<\/strong> este acela c\u0103 lipsa de exerci\u021biu \u0219i de mi\u0219care accelereaz\u0103 declinul capacit\u0103\u021bii func\u021bionale, care este asociat cu \u00eemb\u0103tr\u00e2nirea.<\/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=\"color: #888888;\"><em>\u201cRaportul fiziologic \u0219i performan\u021ba se \u00eembun\u0103t\u0103\u021besc rapid \u00een timpul copil\u0103riei \u0219i se atinge maximul \u00eentre adolescen\u021b\u0103 \u0219i v\u00e2rsta de 30 de ani\u201c,&nbsp;<\/em>spune Bergdahl.<em> \u201cDeclinul \u00eencepe la scurt timp dup\u0103 aceea, undeva \u00een jurul v\u00e2rstei de 40 de ani, \u00een func\u021bie de sistemul fizic, iar schimb\u0103rile sunt similare cu lipsa de activitate\u201c.<\/em> Exerci\u021biile regulate fac ca<strong> deteriorarea st\u0103rii optime de s\u0103n\u0103tate s\u0103 \u00eencetineasc\u0103,<\/strong>&nbsp;iar corpul vostru o s\u0103 fie \u201cmai t\u00e2n\u0103r\u201d pentru mai mult timp.&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=\"color: #888888;\">\u00cen cele din urm\u0103, sunt avute \u00een vedere, de asemenea, \u0219i&nbsp;<strong>efectele psihologice ale inactivit\u0103\u021bii fizice<\/strong>, care trebuie luate \u00een considerare. Dup\u0103 cum s-a dovedit, lipsa de exerci\u021biu \u0219i de inactivitate prezint\u0103 anumite consecin\u021be psihologice, cum ar fi depresia, anxietatea sau lipsa \u00eencrederii \u00een sine.&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=\"color: #888888;\"><em>\u201cO parte din aceste consecin\u021be psihologice are de a face cu fluxul de s\u00e2nge (de oxigen) \u00een creier,\u201d <\/em><strong>explic\u0103 Bergdahl<\/strong><em>. &nbsp;\u201cMai mult oxigen este egal cu o mai bun\u0103 func\u021bionare a creierului. \u00cen plus, exerci\u021biile sunt, defapt, o form\u0103 de stres, dar un stres bun \u0219i controlat, care este folosit pentru a antrena corpul pentru a face fa\u021b\u0103 nu doar la cre\u0219terea consumului de oxigen, dar \u0219i cre\u0219terea nivelului anumitor hormoni, cum ar fi norepinefrina. Antren\u00e2ndu-v\u0103, se sensibilizeaz\u0103 receptorii, ceea ce \u00eenseamn\u0103 c\u0103 \u0219i concentra\u021bia acestor hormoni o s\u0103 dureze mai mult, precum \u0219i expunerea corpului vostru la stres.\u201c <\/em>Deci, <strong>lipsa de antrenament produce efectul opus.<\/strong><\/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=\"Solutia_este_pauza_%E2%80%9Cactiva%E2%80%9D\"><\/span>Solu\u021bia este pauza &#8220;activ\u0103&#8221;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #888888;\">Este clar c\u0103 adoptarea brusc\u0103 a stilului de via\u021b\u0103 sedentar, \u00een special dup\u0103 o perioad\u0103 de antrenament regulat,&nbsp;<strong>are un efect profund negativ asupra organismului.<\/strong>\u201c <em>\u201cPrin urmare, este important s\u0103 r\u0103m\u00e2ne\u021bi activ fizic, chiar \u0219i atunci c\u00e2nd nu v\u0103 antrena\u021bi a\u0219a cum v-a\u021bi obi\u0219nuit. Chiar dac\u0103 o s\u0103 lua\u021bi o pauz\u0103, tot trebuie s\u0103 face\u021bi mi\u0219care.\u201c<\/em> <strong>spune Pino. <\/strong><em>\u201cAsta e ceea ce noi numim <strong>pauz\u0103 activ\u0103<\/strong>.\u201d<\/em><\/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-609926926.jpg\" alt=\"Asta se \u00eent\u00e2mpl\u0103 c\u00e2nd corpul vostru \u00eenceteaz\u0103 s\u0103 se antreneze\" width=\"843\" height=\"562\" title=\"Asta se \u00eent\u00e2mpl\u0103 c\u00e2nd corpul vostru \u00eenceteaz\u0103 s\u0103 se antreneze\"\/><\/figure><\/div>\n\n\n\n<p><span style=\"color: #888888;\">\u00cen cele din urm\u0103, Pino recomand\u0103 ca sportivii, chiar \u0219i dup\u0103 terminarea unui maraton, sau \u00een tratamentul accident\u0103rilor, s\u0103&nbsp;<strong>caute modalit\u0103\u021bi de a r\u0103m\u00e2ne activi.<\/strong> Recomand\u0103 plimbarea pe biciclet\u0103, pe eliptic\u0103 sau ergometru. Mul\u021bi atle\u021bi continu\u0103, de asemenea, antrenamentele pe parcursul <strong>\u201eperioadei de inactivitate\u201d.<\/strong><\/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=\"color: #888888;\"><em>\u201cAceasta este pentru mu\u0219chii care lucreaz\u0103 din greu, cu pauz\u0103 mai mic\u0103\u201c, <\/em>spune el<em>, \u201cdar, \u00een acela\u0219i timp, nu \u00ee\u0219i pierd la fel de mult condi\u021bia fizic\u0103.\u201d<\/em><\/span><\/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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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\/multivitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMultivitamins\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>Dup\u0103 cum bine \u0219ti\u021bi, pentru a r\u0103m\u00e2ne \u00een form\u0103 necesit\u0103 mult\u0103 munc\u0103 la intervale regulate.\u00a0Dar ce se \u00eent\u00e2mpl\u0103 cu corpul c\u00e2nd face\u021bi o pauz\u0103 de la exerci\u021bii?<\/p>\n","protected":false},"author":25,"featured_media":90002,"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":[80],"tags":[7484,7214,7628],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-282376","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","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 - 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