{"id":6843,"date":"2024-01-17T05:12:59","date_gmt":"2024-01-17T03:12:59","guid":{"rendered":"https:\/\/minuneanaturii.ro\/blog\/?p=6843"},"modified":"2024-07-12T16:33:48","modified_gmt":"2024-07-12T14:33:48","slug":"adapteaza-efortul-la-fazele-organismului-legitatea-488","status":"publish","type":"post","link":"https:\/\/minuneanaturii.ro\/blog\/adapteaza-efortul-la-fazele-organismului-legitatea-488","title":{"rendered":"Adapteaz\u0103 efortul la fazele organismului (Legitatea #488)"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Continut articol<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"#\" data-href=\"https:\/\/minuneanaturii.ro\/blog\/adapteaza-efortul-la-fazele-organismului-legitatea-488\/#Ca_femeie_este_foarte_important_sa_adaptezi_efortul_la_faza_ciclului_menstrual\" >Ca femeie este foarte important sa adaptezi efortul la faza ciclului menstrual!<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"#\" data-href=\"https:\/\/minuneanaturii.ro\/blog\/adapteaza-efortul-la-fazele-organismului-legitatea-488\/#Iata_care_sunt_cele_mai_importante_aspecte_de_luat_in_considerare_atunci_cand_faci_sport\" >Iat\u0103 care sunt cele mai importante aspecte de luat \u00een considerare atunci c\u00e2nd faci sport:<\/a><\/li><\/ul><\/nav><\/div>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Printre cei care au s\u0103n\u0103tatea \u00een primele valori, probabil c\u0103 \u0219i-au propus ca \u00een acest an s\u0103 fac\u0103 mai mult <strong>sport<\/strong>.<\/span><\/p>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Statisticile spun c\u0103 din cei care \u00ee\u0219i fac abonament la sal\u0103, 80% renun\u021b\u0103 dup\u0103 maxim 2 luni.<\/span><\/p>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Cauzele sunt multiple dar azi ne referim la una destul de neglijat\u0103.<\/span><\/p>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Dac\u0103 pentru b\u0103rba\u021bi este mai simplu deoarece ei au fluctua\u021bii destul de mici de dispozi\u021bie, pentru femei este mai complicat.<\/span><\/p>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">\u0218i dac\u0103 e\u0219ti femeie \u0219i nu \u00ee\u021bi \u00een\u021belegi fazele organismului t\u0103u, s-ar putea sa \u00ee\u021bi fie foarte greu s\u0103 faci sport pe termen lung! \u2026mai ales dac\u0103 mai ai alte<\/span> <span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z h-quot\">&#8222;n&#8221;<\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"> responsabilit\u0103\u021bi care trag de tine!<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ca_femeie_este_foarte_important_sa_adaptezi_efortul_la_faza_ciclului_menstrual\"><\/span><strong><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Ca femeie este foarte important sa adaptezi efortul la faza ciclului menstrual!<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">\u2026iar asta e important \u0219i pentru b\u0103rba\u021bi ca s\u0103 \u00een\u021beleag\u0103 mai bine femeile! :)<\/span><\/p>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Performan\u021ba sportiv\u0103 a femeilor poate fi influen\u021bat\u0103 de ciclul menstrual, deoarece nivelurile hormonale variaz\u0103 pe parcursul ciclului.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Iata_care_sunt_cele_mai_importante_aspecte_de_luat_in_considerare_atunci_cand_faci_sport\"><\/span><strong><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Iat\u0103 care sunt cele mai importante aspecte de luat \u00een considerare atunci c\u00e2nd faci sport:<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol class=\"listtype-number listindent1 list-number1\" start=\"1\">\n<li><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b>Faza menstrual\u0103<\/b><\/span><b> <\/b><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z h-lparen\"><b>(zilele<\/b><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b> 1-5):<\/b><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"> Aceasta este faza \u00een care femeile au menstrua\u021bie. \u00cen aceast\u0103 perioad\u0103, multe femei se pot sim\u021bi obosite \u0219i pot avea crampe sau disconfort, ceea ce poate afecta performan\u021ba sportiv\u0103. Totu\u0219i, fiecare persoan\u0103 este diferit\u0103, iar unele femei pot experimenta o cre\u0219tere a energiei \u0219i a performan\u021bei datorit\u0103 eliber\u0103rii de endorfine \u00een timpul exerci\u021biilor fizice. Cele mai multe femei aleg s\u0103 nu fac\u0103 sport mai ales \u00een primele zile de menstrua\u021bie.<\/span><\/li>\n<li><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b>Faza folicular\u0103<\/b><\/span><b> <\/b><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z h-lparen\"><b>(zilele<\/b><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b> 6-14):<\/b><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"> Nivelurile de estrogen cresc treptat \u00een aceast\u0103 perioad\u0103. Acest lucru poate duce la o cre\u0219tere a for\u021bei \u0219i rezisten\u021bei musculare, ceea ce poate \u00eembun\u0103t\u0103\u021bi performan\u021ba sportiv\u0103. De asemenea, \u00een aceast\u0103 faz\u0103, femeile au o capacitate mai mare de a construi masa muscular\u0103. Este momentul \u00een care po\u021bi \u00eencepe s\u0103 cre\u0219ti intensitatea efortului fizic.<\/span><\/li>\n<li><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b>Ovula\u021bia<\/b><\/span><b> <\/b><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z h-lparen\"><b>(zilele<\/b><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b> 15-17):<\/b><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"> Aceasta este perioada \u00een care un ovul este eliberat din ovar \u0219i poate dura aproximativ 24-36 de ore. Nivelurile de estrogen \u0219i de progesteron sunt ridicate \u00een aceast\u0103 perioad\u0103. Unele femei pot experimenta o cre\u0219tere a energiei \u0219i a puterii, \u00een timp ce altele pot sim\u021bi oboseal\u0103 sau disconfort. De obicei \u00een faza de ovula\u021bie po\u021bi face cele mai intense exerci\u021bii fizice \u0219i corpul se simte cel mai \u00een form\u0103!<\/span><\/li>\n<li><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b>Faza luteal\u0103<\/b><\/span><b> <\/b><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z h-lparen\"><b>(zilele<\/b><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b> 18-28):<\/b><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"> Nivelurile de progesteron cresc \u00een aceast\u0103 perioad\u0103 \u0219i pot afecta starea de spirit \u0219i nivelurile de energie. Unele femei pot sim\u021bi o sc\u0103dere a energiei \u0219i dispozi\u021biei, pot avea o perioad\u0103 mai dificil\u0103 \u00een men\u021binerea performan\u021bei sportive. De asemenea, pot s\u0103 apar\u0103 crampe \u0219i balonare \u00een aceast\u0103 faz\u0103.\n<p><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Femeile pot fi mai susceptibile la stres \u0219i schimb\u0103ri de dispozi\u021bie \u00een timpul fazei luteale a ciclului menstrual, care are loc \u00een ultimele dou\u0103 s\u0103pt\u0103m\u00e2ni \u00eenainte de menstrua\u021bie. Aceast\u0103 faz\u0103 este cunoscut\u0103 \u0219i sub numele de sindrom premenstrual<\/span> <span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z h-lparen\">(PMS)<\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"> \u0219i poate aduce o serie de simptome, inclusiv iritabilitate, anxietate, schimb\u0103ri de dispozi\u021bie \u0219i o senza\u021bie general\u0103 de stres.<\/p>\n<p><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">\u00cen aceast\u0103 perioad\u0103 po\u021bi s\u0103 o la\u0219i pu\u021bin mai moale cu sportul \u0219i po\u021bi pune accentul pe mi\u0219c\u0103ri de relaxare, mobilitate \u0219i echilibru, cum sunt cele de tip yoga.<\/span><\/li>\n<\/ol>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">P\u00e2n\u0103 la urm\u0103 un<strong> antrenor bun<\/strong> te poate ghida cel mai bine astfel \u00eenc\u00e2t efortul fizic pe care \u00eel faci s\u0103 fie adaptat la fazele organismului iar sportul sa fie o pl\u0103cere, nu un calvar. Noi doar ne-am dorit s\u0103 con\u0219tientizezi \u00een prim\u0103 faz\u0103 aceste aspecte \u0219i s\u0103 nu<\/span> <span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z h-bdquo\">\u201etragi<\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"> de tine\u201d inutil \u00een perioade care nu sunt propice.<\/span><\/p>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Cu c\u00e2t sim\u021bi sportul ca pe o activitate mai pl\u0103cut\u0103, cu at\u00e2t \u00ee\u021bi vei dori mai mult s\u0103-l practici mai des!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><i>Bucuro\u0219i s\u0103 te \u0219tim s\u0103n\u0103tos,<\/i><\/span><\/p>\n<p><span class=\"ace-all-bold-hthree\"><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b><i>Farm. Anca \u0219i Adrian Ienin<\/i><\/b><\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Printre cei care au s\u0103n\u0103tatea \u00een primele valori, probabil c\u0103 \u0219i-au propus ca \u00een acest an s\u0103 fac\u0103 mai mult sport. Statisticile spun c\u0103 din cei care \u00ee\u0219i fac abonament la sal\u0103, 80% renun\u021b\u0103 dup\u0103 maxim 2 luni. Cauzele sunt multiple dar azi ne referim la una destul de neglijat\u0103. Dac\u0103 pentru b\u0103rba\u021bi este mai &#8230;<\/p>\n","protected":false},"author":101011,"featured_media":6835,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2341,5],"tags":[],"class_list":["post-6843","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-legitati","category-sfaturi-utile-tips-and-tricks"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Adapteaz\u0103 efortul la fazele organismului (Legitatea #488) - minuneanaturii.ro<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Adapteaz\u0103 efortul la fazele organismului (Legitatea #488) - Blogul Minunea Naturii\" \/>\n<meta property=\"og:description\" content=\"Printre cei care au s\u0103n\u0103tatea \u00een primele valori, probabil c\u0103 \u0219i-au propus ca \u00een acest an s\u0103 fac\u0103 mai mult sport. Statisticile spun c\u0103 din cei care \u00ee\u0219i fac abonament la sal\u0103, 8\u2026\" \/>\n<meta property=\"og:url\" content=\"https:\/\/minuneanaturii.ro\/blog\/adapteaza-efortul-la-fazele-organismului-legitatea-488\" \/>\n<meta property=\"og:site_name\" content=\"Blogul Minunea Naturii\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/minuneanaturii\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-01-17T03:12:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-07-12T14:33:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/minuneanaturii.ro\/blog\/wp-content\/uploads\/2024\/01\/488.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"1000\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Farm. Anca si Adrian Ienin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Farm. Anca si Adrian Ienin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/minuneanaturii.ro\\\/blog\\\/adapteaza-efortul-la-fazele-organismului-legitatea-488#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/minuneanaturii.ro\\\/blog\\\/adapteaza-efortul-la-fazele-organismului-legitatea-488\"},\"author\":{\"name\":\"Farm. 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