{"id":4937,"date":"2024-04-04T21:42:10","date_gmt":"2024-04-04T21:42:10","guid":{"rendered":"https:\/\/www.ultrax.ai\/?p=4937"},"modified":"2024-04-08T08:54:36","modified_gmt":"2024-04-08T08:54:36","slug":"strength-and-conditioning-what-it-takes-to-be-one-2","status":"publish","type":"post","link":"https:\/\/www.ultrax.ai\/hr\/health\/strength-and-conditioning-what-it-takes-to-be-one-2\/","title":{"rendered":"Utjecaj menstrualnog ciklusa na sporta\u0161ice"},"content":{"rendered":"

Mo\u017eda se \u010dini te\u0161ko povjerovati, ali upravo sada otprilike 300 milijuna \u017eena diljem planeta do\u017eivljava istu stvar: menstruaciju. Mjese\u010dni menstrualni ciklus je stvarnost kroz koju \u0107e ve\u0107ina \u017eena na Zemlji pro\u0107i u svom \u017eivotu.<\/p>\n\n\n\n

Menstruacije obi\u010dno traju izme\u0111u dva i sedam dana i javljaju se jednom unutar ciklusa od 28 dana. Ovaj ciklus se ponavlja otprilike 450 puta tijekom \u017eeninog \u017eivota. Iza kulisa postoji niz hormonalnih kontrola koje fino pode\u0161avaju unutarnje funkcioniranje tijela kako bi se pokrenula ili zaustavila menstruacija tijekom tih 28 dana.<\/p>\n\n\n\n

Sporta\u0161ice i menstrualni ciklus<\/h2>\n\n\n\n

Sporta\u0161ice neprestano napre\u017eu svoja tijela kako bi postigle vrhunske performanse u svojim sportovima. Me\u0111utim, jedan faktor koji se \u010desto zanemaruje, a mo\u017ee zna\u010dajno utjecati na njihove performanse, je menstrualni ciklus. Kao \u0161to je ve\u0107 spomenuto, menstrualni ciklus je slo\u017een proces koji uklju\u010duje hormonalne fluktuacije, koje mogu utjecati na razli\u010dite fiziolo\u0161ke i psiholo\u0161ke aspekte na\u0161eg tijela. Stoga, da bismo razumjeli menstrualnu periodizaciju, moramo razumjeti ove hormone.<\/p>\n\n\n\n

Razgovarajmo o hormonima!<\/h2>\n\n\n\n

Estrogen<\/strong> se \u010desto ocrnjuje kao hormon koji vas \u010dini debelima i krhkima, a ta se reputacija uglavnom temelji na rezultatima mu\u0161kih korisnika steroida. Pa ipak, ova reputacija estrogena za \u017eene ne mo\u017ee biti vi\u0161e nezaslu\u017eena. Estrogen je antikataboli\u010dki i poma\u017ee u obnavljanju mi\u0161i\u0107a.<\/p>\n\n\n\n

Na\u017ealost, postoji hormon koji \u010dini mnoge stvari za koje se estrogen optu\u017euje, a to je progesteron<\/strong>Ironi\u010dno, kataboli\u010dki u\u010dinci progesterona \u010dine se dijelom rezultatom suzbijanja pozitivnih u\u010dinaka estrogena. Na primjer, estrogen poti\u010de unos glukoze u mi\u0161i\u0107na vlakna tipa I i sprje\u010dava katabolizam proteina. Progesteron poni\u0161tava oba ova pozitivna u\u010dinka. \u010cini se da progesteron tako\u0111er inhibira \u017eenski motorni korteks, smanjuju\u0107i sposobnost mozga da regrutira mi\u0161i\u0107e. Mo\u017eda najgore od svega, progesteron mo\u017ee djelovati kao antagonist testosterona, blokiraju\u0107i testosteron u vr\u0161enju svojih anaboli\u010dkih u\u010dinaka.<\/p>\n\n\n\n

Ukratko, estrogen se \u010dini korisnim za rast mi\u0161i\u0107a, dok se progesteron \u010dini lo\u0161om vije\u0161\u0107u. Omjer izme\u0111u estrogena i progesterona stoga utje\u010de na rezultate \u017eenskih treninga.<\/em><\/p><\/blockquote><\/figure>\n\n\n\n

Hormonske promjene tijekom menstrualnog ciklusa<\/h2>\n\n\n\n

Koncentracije estrogena i progesterona sna\u017eno fluktuiraju tijekom menstrualnog ciklusa. Od po\u010detka menstrualnog krvarenja do ovulacije \u2013 folikularne faze \u2013 razine estrogena obi\u010dno su vi\u0161e od razina progesterona. Od ovulacije do po\u010detka sljede\u0107e menstruacije \u2013 lutealne faze \u2013 razine progesterona obi\u010dno su vi\u0161e od razina estrogena.<\/p>\n\n\n\n

\"\"
Slika 1<\/strong> Kako se razine estrogena i progesterona mijenjaju tijekom menstrualnog ciklusa<\/figcaption><\/figure>\n\n\n\n

Razina testosterona tako\u0111er je obi\u010dno vi\u0161a tijekom folikularne faze nego tijekom lutealne faze, iako varijacija nije ni pribli\u017eno toliko velika kao kod estrogena i progesterona.<\/p>\n\n\n\n

Na temelju ovih razlika u razinama hormona, o\u010dekivali bismo da \u0107e trening biti u\u010dinkovitiji za rast mi\u0161i\u0107a tijekom folikularne faze.<\/p>\n\n\n\n

Utjecaj menstrualnog ciklusa na performanse sporta\u0161ica<\/h2>\n\n\n\n

Istra\u017eivanje provedeno na elitnim nogometa\u0161icama pokazalo je da je preko 87% igra\u010dica osjetilo smanjenu snagu i pove\u0107an umor tijekom menstruacije, dok je preko 66% osjetilo da su im pogo\u0111eni vrijeme reakcije i oporavak. Uzimaju\u0107i u obzir pribli\u017eno maksimalno trajanje karijere nogometa\u0161ica (21 godina) i plodni \u017eivot \u017eene, to zna\u010di da je tijekom nogometne karijere \u017eena oko 250 puta vi\u0161e puta koliko performanse mogu biti ugro\u017eene. Trendovi uo\u010deni me\u0111u nogometa\u0161icama usko odra\u017eavaju iskustva drugih sporta\u0161ica, pri \u010demu preko 74% izvje\u0161tava o negativnim u\u010dincima uglavnom tijekom prvih dana menstruacije. Za neke to mo\u017ee dovesti do smanjenog sudjelovanja u treninzima, \u0161to potencijalno ugro\u017eava razvoj vje\u0161tina, razinu kondicije, pa \u010dak i njihove \u0161anse da budu odabrane za natjecanje.<\/p>\n\n\n\n

Kako podr\u017eati sportske performanse u svim fazama ciklusa<\/h2>\n\n\n\n

Klju\u010dno je da se igra\u010dice upoznaju sa svojim ciklusima kako bi razumjele kako su pogo\u0111ene tijekom cijelog ciklusa te kako bi obavijestile osoblje za podr\u0161ku (lije\u010dnike i trenere) o svim problemima vezanim uz menstrualni ciklus. Ta svijest mo\u017ee voditi prilagodbama u treningu i prehrani kada je to potrebno. Na primjer, estrogen ima va\u017ean utjecaj na razinu \u017eeljeza kod \u017eena; kroni\u010dni nedostatak estrogena povezan je s nedostatkom \u017eeljeza. Status \u017eeljeza tako\u0111er mo\u017ee biti ugro\u017een gubitkom krvi tijekom menstruacije, ovisno o ja\u010dini i trajanju krvarenja.<\/p>\n\n\n\n

\u017deljezo je klju\u010dno za ljudsko funkcioniranje, olak\u0161avaju\u0107i proizvodnju energije i transport kisika po tijelu. U nogometu, oko 60% elitnih igra\u010dica ima manjak \u017eeljeza, u usporedbi s manje od 12% njihovih mu\u0161kih kolega. Za veznog igra\u010da s manjkom \u017eeljeza, to bi se moglo prevesti u prela\u017eenje manje udaljenosti pri ni\u017eim brzinama.<\/p>\n\n\n\n

Stoga je va\u017eno da sporta\u0161ice redovito provjeravaju razinu \u017eeljeza kod kvalificiranih stru\u010dnjaka. Rje\u0161avanje nedostataka prehranom, dodacima prehrani ili transfuzijama \u017eeljeza osigurat \u0107e da sportske performanse tijekom treninga i natjecanja ne budu ugro\u017eene.<\/p>\n\n\n\n

Trena\u017eni optere\u0107enja pojedina\u010dnih sporta\u0161ica tako\u0111er se mogu strate\u0161ki upravljati kako bi se prilagodile te\u0161kim menstrualnim simptomima.<\/p>\n\n\n\n

\u010cetiri glavne faze menstrualnog ciklusa<\/h2>\n\n\n\n

Menstrualni ciklus sastoji se od \u010detiri glavne faze: menstruacije, folikularne faze, ovulacije i lutealne faze. Svaka faza karakterizirana je specifi\u010dnim hormonalnim promjenama koje mogu na razli\u010dite na\u010dine utjecati na sporta\u0161i\u010dinu izvedbu.<\/p>\n\n\n\n

    \n
  1. Menstruacija<\/strong>Tijekom menstruacije, razine estrogena i progesterona su na najni\u017eoj razini. Neke sporta\u0161ice mogu osjetiti simptome poput boli, gr\u010deva, slabosti, umora, promjena raspolo\u017eenja, lo\u0161eg sna i fokusa, \u0161to ote\u017eava performanse tijekom treninga i natjecanja. Dajte prioritet odmoru i oporavku kako biste svojim sporta\u0161icama omogu\u0107ili oporavak od fizi\u010dkih zahtjeva treninga i natjecanja. Uklju\u010dite ih u aktivnosti niskog intenziteta poput laganog tr\u010danja, istezanja ili joge kako biste odr\u017eali pokretljivost bez prenaprezanja sporta\u0161ica.<\/li>\n\n\n\n
  2. Folikularna faza<\/strong>Kako razina estrogena po\u010dinje rasti tijekom folikularne faze, mnogi sporta\u0161i mogu osjetiti porast razine energije i snage. Prema nekim studijama, u folikularnoj fazi \u201eniske razine hormona\u201c, preporu\u010duje se da se fokus treninga stavi na trening snage\/mo\u0107i (mali broj ponavljanja i velike te\u017eine) te visokointenzivni trening izdr\u017eljivosti i brzine.<\/li>\n\n\n\n
  3. Ovulacija<\/strong>Ovulacija se doga\u0111a otprilike u sredini menstrualnog ciklusa kada su razine estrogena na vrhuncu. Neke sporta\u0161ice mogu osjetiti nagli porast energije i performansi tijekom ove faze, dok se druge mogu osje\u0107ati sklonije ozljedama zbog pove\u0107ane labavosti zglobova. Osigurajte svojim sporta\u0161icama dovoljan odmor i oporavak izme\u0111u treninga kako biste podr\u017eali oporavak mi\u0161i\u0107a i performanse.<\/li>\n\n\n\n
  4. Lutealna faza<\/strong>Lutealnu fazu karakterizira porast razine progesterona, \u0161to mo\u017ee dovesti do simptoma poput nadutosti, umora i smanjene motivacije. Tijekom lutealne faze \u201evisoke razine hormona\u201c, preporu\u010duje se manje intenzivan kardiovaskularni rad, funkcionalnost, tehnika i odr\u017eavanje izdr\u017eljivosti.<\/li>\n<\/ol>\n\n\n\n
    \"\"
    Slika 2<\/strong> \u010cetiri glavne faze menstrualnog ciklusa<\/figcaption><\/figure>\n\n\n\n

    \u0160to je s timskim sportovima?<\/h2>\n\n\n\n

    Nogometni klubovi diljem svijeta eksperimentiraju s ovom strategijom otkako je stekla popularnost tijekom Svjetskog prvenstva u nogometu za \u017eene 2019. godine. Ali kako to izgleda u praksi?<\/p>\n\n\n\n

    Za sporta\u0161e timskih sportova, poput nogometa\u0161a, ovo mo\u017ee biti zahtjevan logisti\u010dki zadatak. Nije lako pratiti menstrualne cikluse vi\u0161e od 25 igra\u010dica istovremeno i odr\u017eavati treninge u vrijeme koje im svima odgovara. Slo\u017eenost se pove\u0107ava kada se dani treninga i utakmica ne mogu izbje\u0107i.<\/p>\n\n\n\n

    Me\u0111utim, treneri performansi moraju uzeti u obzir potrebe sporta\u0161ica i osigurati da su spremne za natjecanje, a istovremeno smanjiti rizik od ozljeda i menstrualnih tegoba.<\/p>\n\n\n\n

    Chelsea je uspjela!<\/h2>\n\n\n\n

    Na primjer, Chelsea je postao prvi klub koji je prilagodio trening menstrualnim ciklusima. Kako su to u\u010dinili?<\/p>\n\n\n\n

    Inicijativu je pokrenula menad\u017eerica Emma Hayes, koja je smatrala da su nogometa\u0161ice predugo bile fizi\u010dki tretirane kao i njihovi mu\u0161ki kolege te da je potrebno napraviti posebne izmjene s obzirom na utjecaj menstruacije na performanse. \u201eMo\u017ee se re\u0107i da sam trenerica u industriji u kojoj su se \u017eene oduvijek tretirale kao mali mu\u0161karci\u201c, rekla je. \u201ePrimjena bilo \u010dega, od rehabilitacije do snage i kondicije do takti\u010dkih vje\u017ebi, proizlazi iz onoga \u0161to mu\u0161karci rade.\u201c<\/p>\n\n\n\n

    \n

    \u201ePolazna to\u010dka je da smo \u017eene i, u kona\u010dnici, svaki mjesec prolazimo kroz ne\u0161to vrlo druga\u010dije od mu\u0161karaca. I moramo to bolje razumjeti jer nas je obrazovanje u \u0161koli iznevjerilo; nismo u\u010dili o na\u0161im reproduktivnim sustavima. To dolazi iz \u017eelje da saznamo vi\u0161e o sebi i razumijemo kako mo\u017eemo pobolj\u0161ati svoje performanse.\u201c Emma Hayes, glavna trenerica \u017eenske ekipe Chelsea<\/em><\/p>\n<\/blockquote>\n\n\n\n

    Stoga su potaknuli igra\u010dice da preuzmu aplikaciju FitrWoman. Aplikacija omogu\u0107uje \u017eenama unos informacija o svom menstrualnom zdravlju i povezanim simptomima, koje se zatim mogu bilje\u017eiti i pratiti, a uz pristanak igra\u010dica, treneri Chelseaja pristupaju tim informacijama i prilago\u0111avaju svoje programe treninga.<\/p>\n\n\n\n

    U hrvatskoj \u017eenskoj nogometnoj reprezentaciji koristimo aplikaciju Ultrax koja nam omogu\u0107uje pra\u0107enje menstrualnih ciklusa na\u0161ih igra\u010dica. Daje nam informacije o njihovim hormonalnim razinama i preporuke na \u0161to bismo trebale obratiti pozornost tijekom treninga i oporavka ovisno o tome u kojim se menstrualnim fazama svaka od njih nalazi.<\/p>\n\n\n\n

    \"\"
    Slika 3<\/strong> Ultrax mobilna aplikacija<\/figcaption><\/figure>\n\n\n\n

    Kako to radim<\/h2>\n\n\n\n

    Svaki je sporta\u0161 druga\u010diji, stoga je nemogu\u0107e smisliti univerzalni pristup.<\/p>\n\n\n\n

    Ali nakon \u0161to sam prikupila informacije o svojoj sporta\u0161ici i saznala u kojoj se fazi nalazi, uz razumijevanje njezinih simptoma, vrijeme je za prilagodbu individualnog rada.<\/p>\n\n\n\n

    Evo samo jednog primjera:<\/p>\n\n\n\n

    Tijekom menstruacije, kada razina energije mo\u017ee biti ni\u017ea, usredoto\u010dujem se na aktivnosti niskog intenziteta poput laganog kardio vje\u017ebi, vje\u017ebi disanja, opu\u0161tanja mi\u0161i\u0107a zdjelice, mobilnosti, stabilnosti i kratkih izometrijskih vje\u017ebi. Na primjer: zagrijavanje na biciklu, opu\u0161tanje mi\u0161i\u0107a zdjelice, vje\u017eba mobilnosti cijelog tijela, varijacije vje\u017ebi mrtvih kukaca, glutealni mostovi na jednoj nozi, psi ptica, ravnote\u017ea na jednoj nozi, sjedenje na zidu, izo iskoraci itd. Zatim bih zavr\u0161ila s laganim tr\u010danjem, vje\u017ebama disanja i istezanjem.<\/p>\n\n\n\n

    Kako po\u010dinje folikularna faza, po\u010dinjem pove\u0107avati intenzitet i volumen treninga kako bih pobolj\u0161ala izdr\u017eljivost, uklju\u010duju\u0107i dulje izometrijske kontrakcije, te postupno uvodim utege.<\/p>\n\n\n\n

    Ovulacija je vrhunac menstrualnog ciklusa, pa se fokusiram na treninge u teretani rade\u0107i na ekscentri\u010dnim i koncentri\u010dnim kontrakcijama s te\u0161kim utezima. Tako\u0111er, u ovoj fazi radim na razvoju brzine i snage.<\/p>\n\n\n\n

    Kona\u010dno, tijekom lutealne faze, dajem prioritet oporavku i uklju\u010dujem vje\u017ebe sli\u010dne onima spomenutima u prvoj fazi - menstruaciji. Ovisi o simptomima koje sporta\u0161ica do\u017eivljava tijekom PMS-a.<\/p>\n\n\n\n

    \n

    Kao \u0161to vidite, jedan menstrualni ciklus mo\u017ee biti sli\u010dan mikrociklusu s jednom utakmicom tjedno. \u010cini se kao da po\u010dinjemo s oporavkom, a zatim radimo na izdr\u017eljivosti, snazi, mo\u0107i i brzini prije nego \u0161to do\u0111e vrijeme za sljede\u0107u utakmicu.<\/p>\n<\/blockquote>\n\n\n\n

    Nemojmo se zabuniti; ovaj primjer sam napisala za individualni rad koji je dodatak timskom treningu. Ne zaboravimo da koordinacija timskog rada s obzirom na razli\u010dite menstrualne cikluse 25 ili vi\u0161e igra\u010dica mo\u017ee biti izazovna.<\/p>\n\n\n\n

    Ukratko:<\/h2>\n\n\n\n

    Dakle, \u017eelim jo\u0161 jednom spomenuti, svaki je sporta\u0161 druga\u010diji, ali razvoj individualnih performansi igra\u010da osigurava da \u0107ete uvijek dati sve od sebe. Analiza sportskih podataka i planeri nadzornih plo\u010da omogu\u0107uju tra\u017eenje potencijalnih rizika od preoptere\u0107enja i drugih tendencija koje bi mogle utjecati na sportske performanse.<\/p>\n\n\n\n

      \n
    1. Menstrualni ciklus ima \u017eivotni ciklus koji se mo\u017ee i treba pratiti.<\/li>\n\n\n\n
    2. Svaka faza ciklusa ima glavnu potrebu, glavnu promjenu i glavni utjecaj na sportske performanse koji, ako se pravilno rije\u0161e, mogu pobolj\u0161ati performanse sporta\u0161a.<\/li>\n\n\n\n
    3. Pra\u0107enje i otvorena komunikacija donijet \u0107e ogromne koristi za zdravlje i performanse sporta\u0161a.<\/li>\n\n\n\n
    4. Programi treninga snage za \u017eene mogu se prilagoditi menstrualnom ciklusu svake sporta\u0161ice, a treneri bi trebali uzeti u obzir hormonalne fluktuacije.<\/li>\n\n\n\n
    5. Izrada i provedba plana treninga oko menstrualnog ciklusa mo\u017ee biti izazovna i naporna za trenera, ali \u0107e poja\u010dati i optimizirati performanse njihove sporta\u0161ice.<\/li>\n<\/ol>\n\n\n\n

      Reference<\/h2>\n\n\n\n
        \n
      1. Carmichael, MA, Thomson, RL, Moran, LJ i Wycherley, TP (2021). Utjecaj faze menstrualnog ciklusa na sporta\u0161ke performanse: Narativni pregled. Me\u0111unarodni \u010dasopis za istra\u017eivanje okoli\u0161a i javno zdravlje, 18(4), 1667. DOI: 10.3390\/ijerph18041667. PMID: 33572406; PMCID: PMC7916245.<\/li>\n\n\n\n
      2. Sung, E., Han, A., Hinrichs, T., Vorgerd, M., Manchado, C. i Platen, P. (2014). U\u010dinci treninga snage temeljenog na folikularnoj u odnosu na lutealnu fazu kod mladih \u017eena. Springerplus, 3, 668. doi: 10.1186\/2193-1801-3-668. PMID: 25485203; PMCID: PMC4236309.<\/li>\n\n\n\n
      3. Julian, R., Hecksteden, A., Fullagar, HH i Meyer, T. (2017). Utjecaj faze menstrualnog ciklusa na fizi\u010dke performanse kod nogometa\u0161ica. PLoS One, 12(3), e0173951. doi: 10.1371\/journal.pone.0173951. PMID: 28288203; PMCID: PMC5348024.<\/li>\n\n\n\n
      4. Sims, S. Roar, autorica Stacy Sims, autorica knjige \u201e\u017dene nisu mali mu\u0161karci\u201c. Preuzeto s https:\/\/www.drstacysims.com\/<\/a><\/li>\n\n\n\n
      5. Fernandes, B. Sport i menstrualni ciklus 101.<\/li>\n<\/ol>","protected":false},"excerpt":{"rendered":"

        Mo\u017eda se \u010dini te\u0161ko povjerovati, ali upravo sada otprilike 300 milijuna \u017eena diljem planeta do\u017eivljava istu stvar: menstruaciju. Mjese\u010dni menstrualni ciklus je stvarnost kroz koju \u0107e ve\u0107ina \u017eena na Zemlji pro\u0107i u svom \u017eivotu. Menstruacije obi\u010dno traju izme\u0111u dva i sedam dana i javljaju se jednom u [\u2026]<\/p>","protected":false},"author":1,"featured_media":4940,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[7],"tags":[],"class_list":["post-4937","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"yoast_head":"\nImpact of the Menstrual Cycle on Female Athletes | Ultrax AI<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ultrax.ai\/hr\/health\/strength-and-conditioning-what-it-takes-to-be-one-2\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Impact of the Menstrual Cycle on Female Athletes | Ultrax AI\" \/>\n<meta property=\"og:description\" content=\"It might seem hard to believe, but right now, approximately 300 million women across the planet are experiencing the same thing: a period. The monthly menstrual cycle is a reality that most women on Earth will go through in their lives. 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