{"id":17862,"date":"2023-09-06T08:00:55","date_gmt":"2023-09-06T06:00:55","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=17862"},"modified":"2023-09-01T13:53:09","modified_gmt":"2023-09-01T11:53:09","slug":"erdemes-e-a-bicikliseknek-a-menstruacios-ciklusukhoz-igazitani-az-edzest","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/erdemes-e-a-bicikliseknek-a-menstruacios-ciklusukhoz-igazitani-az-edzest\/","title":{"rendered":"\u00c9rdemes-e a bicikliseknek a menstru\u00e1ci\u00f3s ciklusukhoz igaz\u00edtani az edz\u00e9st?"},"content":{"rendered":"<p><strong>Rendelkez\u00fcnk el\u00e9g inform\u00e1ci\u00f3val ahhoz, hogy kijelents\u00fck, az edz\u00e9seket \u00e9rdemes a menstru\u00e1ci\u00f3s ciklushoz igaz\u00edtani? Egy \u00faj tanulm\u00e1ny arra a k\u00e9rd\u00e9sre kereste a v\u00e1laszt, amit sok n\u0151i biciklis k\u00e9rdezhetett m\u00e1r az edz\u0151j\u00e9t\u0151l. L\u00e1ssuk, mire jutottak!<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>Nagyon kev\u00e9s adat lelhet\u0151 fel a menstru\u00e1ci\u00f3s ciklus \u00e9s az edz\u00e9s k\u00f6z\u00f6tti kapcsolatr\u00f3l<\/strong><\/h2>\n<p>A <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37033884\/\">kanadai McMaster Egyetem<\/a> \u00e9s az angliai Manchester Metropolitan Egyetem kutat\u00f3i egyes\u00edtett\u00e9k er\u0151iket, \u00e9s ki\u00e9rt\u00e9kelt\u00e9k az \u00f6sszes relev\u00e1ns metaanal\u00edzist \u00e9s szisztematikus \u00e1ttekint\u00e9st a menstru\u00e1ci\u00f3s ciklus f\u00e1zis\u00e1nak az ellen\u00e1ll\u00f3k\u00e9pess\u00e9gi edz\u00e9sek teljes\u00edtm\u00e9ny\u00e9re \u00e9s az edz\u00e9sadapt\u00e1ci\u00f3ra gyakorolt hat\u00e1s\u00e1r\u00f3l. F\u0151 k\u00f6vetkeztet\u00e9s\u00fck az volt, hogy nagyon kev\u00e9s, gyenge \u00e9s ellentmond\u00e1sos bizony\u00edt\u00e9k van arra, hogy a menstru\u00e1ci\u00f3s ciklushoz igaz\u00edtott edz\u00e9s az er\u0151nl\u00e9t, az edz\u00e9steljes\u00edtm\u00e9ny \u00e9s az izomn\u00f6veked\u00e9s tekintet\u00e9ben t\u00e1mogatn\u00e1 a menstru\u00e1ci\u00f3s ciklus szerinti edz\u00e9stervet.<\/p>\n<p>A jelenlegi bizony\u00edt\u00e9kok alapj\u00e1n t\u00fal korai lenne azt \u00e1ll\u00edtani, hogy fontos az edz\u00e9st a menstru\u00e1ci\u00f3s ciklus f\u00e1zis\u00e1hoz igaz\u00edtani.<\/p>\n<h2><strong>Figyelembe kell venni a menstru\u00e1ci\u00f3s ciklust?<\/strong><\/h2>\n<p>B\u00e1r a bizony\u00edt\u00e9kok jelenleg nem mutatj\u00e1k, hogy a menstru\u00e1ci\u00f3s ciklusnak jelent\u0151s hat\u00e1sa lenne az edz\u00e9sadapt\u00e1ci\u00f3ra \u00e9s a teljes\u00edtm\u00e9nyre, m\u00e9gis ez lehet az egyik t\u00e9nyez\u0151, amit te vagy az edz\u0151d figyelembe vehet. Elv\u00e9gre tudod, hogy a menstru\u00e1ci\u00f3s t\u00fcnetek mennyire befoly\u00e1solj\u00e1k az edz\u00e9s- \u00e9s teljes\u00edtm\u00e9nyk\u00e9pess\u00e9gedet a ker\u00e9kp\u00e1ron. De ezt mindig \u00f6ssze kell hasonl\u00edtanod m\u00e1s kulcsfontoss\u00e1g\u00fa t\u00e9nyez\u0151kkel, amik hat\u00e1ssal vannak a teljes\u00edtm\u00e9nyre, p\u00e9ld\u00e1ul:<\/p>\n<ul>\n<li>R\u00f6vid \u00e9s hossz\u00fa t\u00e1v\u00fa c\u00e9lok<\/li>\n<li>A f\u00e1radts\u00e1g m\u00e9rt\u00e9ke<\/li>\n<li>Az alv\u00e1s min\u0151s\u00e9ge<\/li>\n<li>Stressz-szint<\/li>\n<li>S\u00e9r\u00fcl\u00e9sek<\/li>\n<li>Motiv\u00e1ci\u00f3<\/li>\n<li>Az edz\u00e9ssel kapcsolatos logisztika<\/li>\n<\/ul>\n<p>Lehet, hogy a menstru\u00e1ci\u00f3s ciklusod f\u00e1zisa alapj\u00e1n kiigaz\u00edtod az edz\u00e9stervedet, \u00e9s ez hasznodra v\u00e1lik. Ez nagyszer\u0171, mindenk\u00e9ppen folytasd, ha ez a helyzet. De az \u00e1tlagemberek sz\u00e1m\u00e1ra a ciklikus hormon\u00e1lis v\u00e1ltoz\u00e1sain alapul\u00f3 edz\u00e9sterv haszna nem bizony\u00edtott.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Rendelkez\u00fcnk el\u00e9g inform\u00e1ci\u00f3val ahhoz, hogy kijelents\u00fck, az edz\u00e9seket \u00e9rdemes a menstru\u00e1ci\u00f3s ciklushoz igaz\u00edtani? Egy \u00faj tanulm\u00e1ny arra a k\u00e9rd\u00e9sre kereste [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":17539,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-17862","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00c9rdemes-e a bicikliseknek a menstru\u00e1ci\u00f3s ciklusukhoz igaz\u00edtani az edz\u00e9st?<\/title>\n<meta name=\"description\" content=\"Rendelkez\u00fcnk el\u00e9g inform\u00e1ci\u00f3val ahhoz, hogy kijelents\u00fck, az edz\u00e9seket \u00e9rdemes a menstru\u00e1ci\u00f3s ciklushoz igaz\u00edtani? Egy \u00faj tanulm\u00e1ny arra a k\u00e9rd\u00e9sre kereste a v\u00e1laszt, amit sok n\u0151i biciklis k\u00e9rdezhetett m\u00e1r az edz\u0151j\u00e9t\u0151l. L\u00e1ssuk, mire jutottak!\" \/>\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.welovecycling.com\/hu\/edzes-es-eletmod\/erdemes-e-a-bicikliseknek-a-menstruacios-ciklusukhoz-igazitani-az-edzest\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00c9rdemes-e a bicikliseknek a menstru\u00e1ci\u00f3s ciklusukhoz igaz\u00edtani az edz\u00e9st?\" \/>\n<meta property=\"og:description\" content=\"Rendelkez\u00fcnk el\u00e9g inform\u00e1ci\u00f3val ahhoz, hogy kijelents\u00fck, az edz\u00e9seket \u00e9rdemes a menstru\u00e1ci\u00f3s ciklushoz igaz\u00edtani? 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