{"id":6797,"date":"2020-02-15T08:00:39","date_gmt":"2020-02-15T07:00:39","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=6797"},"modified":"2020-02-11T14:43:42","modified_gmt":"2020-02-11T13:43:42","slug":"miert-jo-a-periodikus-dieta-a-bringasoknak","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/miert-jo-a-periodikus-dieta-a-bringasoknak\/","title":{"rendered":"Mi\u00e9rt j\u00f3 a periodikus di\u00e9ta a bring\u00e1soknak?"},"content":{"rendered":"

Azt mindenki tudja, hogy a l\u00e1bizmaid er\u0151s\u00edt\u00e9se fejleszti a teljes\u00edtm\u00e9nyed. Amit viszont sokszor elfelejt\u00fcnk, az az, hogy az \u00e9trend\u00fcnk is befoly\u00e1solja, hogy mennyire effekt\u00edv az edz\u00e9s, hogyan tudnak be\u00e9p\u00fclni p\u00e9ld\u00e1ul a feh\u00e9rj\u00e9k az izmaidba. A periodikus di\u00e9ta seg\u00edt, hogy maximaliz\u00e1ld a hat\u00e9konys\u00e1got, mik\u00f6zben megtartod a s\u00falyod. Hogy mif\u00e9le var\u00e1zslat ez? Mutatjuk.<\/strong>
\n<\/p>\n

Mi az a periodikus di\u00e9ta?<\/strong><\/h2>\n

Sajnos erre nincs egys\u00e9gesen elfogadott defin\u00edci\u00f3. Minden szak\u00e9rt\u0151 \u00e9s tan\u00e1csad\u00f3 m\u00e1shogy hat\u00e1rozza meg. \u00c1ltal\u00e1noss\u00e1gban a megfelel\u0151 t\u00e1panyagbevitelt jelenti a megfelel\u0151 edz\u00e9si peri\u00f3dusokban. Ez lehet olyan egyszer\u0171 is, hogy kevesebbet eszel off-szezonban, hogy megakad\u00e1lyozd a kil\u00f3k felk\u00fasz\u00e1s\u00e1t, vagy t\u00f6bb kal\u00f3ri\u00e1t viszel be egy verseny el\u0151tt, hogy maximaliz\u00e1ld a teljes\u00edtm\u00e9nyedet. Nagyon sz\u00e9les a sk\u00e1la, hiszen sz\u00e1mos megk\u00f6zel\u00edt\u00e9s l\u00e9tezik, ha az \u00e9tkez\u00e9sr\u0151l van sz\u00f3. Megpr\u00f3b\u00e1ljuk \u00f6sszefoglalni, mit jelent teh\u00e1t a periodikus di\u00e9ta \u00e9s hogyan \u00e9p\u00edtheted be az edz\u00e9stervedbe.<\/p>\n

\"\"<\/p>\n

Mi\u00e9rt is fontos ez?<\/strong><\/h2>\n

Kutat\u00e1sok kimutatt\u00e1k, hogy a sz\u00e9nhidr\u00e1t- \u00e9s a kal\u00f3riabevitel szab\u00e1lyoz\u00e1s\u00e1nak fiziol\u00f3giai hat\u00e1sai vannak. Egyre t\u00f6bb \u00e9s t\u00f6bb tanulm\u00e1ny t\u00e1masztja ezt al\u00e1. \u00cdme n\u00e9h\u00e1ny p\u00e9lda, ami megmutatja, mennyire fontos figyelembe venni a peri\u00f3dusokat.<\/p>\n

\u201eA peri\u00f3dikus er\u0151nl\u00e9ti edz\u00e9sek cs\u00f6kkentett sz\u00e9nhidr\u00e1tbevitellel kombin\u00e1lva szab\u00e1lyozz\u00e1k egyes sejtjeink aktivit\u00e1s\u00e1t, befoly\u00e1solj\u00e1k az izmok adapt\u00e1ci\u00f3s k\u00e9pess\u00e9g\u00e9t, \u00e9s fejlesztik a teljes\u00edt\u0151k\u00e9pess\u00e9get.\u201d<\/em> \u2013 Impey (2018).<\/p>\n

\u201eA versenyz\u0151k szeretn\u00e9k befoly\u00e1solni, hogy szervezet\u00fck mennyi sz\u00e9nhidr\u00e1tot haszn\u00e1ljon fel egy edz\u00e9s el\u0151tt, k\u00f6zben \u00e9s ut\u00e1n, \u00edgy alakul ki egy hossz\u00fa t\u00e1v\u00fa periodikus edz\u00e9s-t\u00e1pl\u00e1lkoz\u00e1s terv, ami hat\u00e9konyabb\u00e1 teszi az edz\u00e9seket \u00e9s jav\u00edtja az er\u0151nl\u00e9ti teljes\u00edtm\u00e9nyt.\u201d<\/em> Hawley \u00e9s Burke (2010).<\/p>\n

\"\"
\u00a9 Profimedia<\/figcaption><\/figure>\n

\u201eA t\u00e1panyagbevitel periodiz\u00e1l\u00e1s\u00e1val k\u00f6nnyebben \u00e9rhetj\u00fck el egy\u00e9ni c\u00e9ljainkat, edz\u00e9si szint\u00fcnknek \u00e9s az adott szezon sz\u00fcks\u00e9gleteinek megfelel\u0151en.\u201d<\/em> \u2013 Mujika \u00e9s tsai. (2014).<\/p>\n

A periodikus t\u00e1pl\u00e1lkoz\u00e1s form\u00e1i<\/strong><\/h2>\n

Ak\u00e1rcsak edz\u00e9s eset\u00e9n, a t\u00e1pl\u00e1lkoz\u00e1sn\u00e1l is l\u00e9trehozhatunk makrociklusokat, mezociklusokat \u00e9s mikrociklusokat. P\u00e9ld\u00e1ul, ha a makro megk\u00f6zel\u00edt\u00e9st n\u00e9zz\u00fck, a sz\u00e9nhidr\u00e1t-bevitel j\u00f3val magasabb lehet szezon alatt az intenz\u00edv edz\u00e9sek idej\u00e9n, mint szezon el\u0151tt, amikor a test \u00e1tform\u00e1l\u00e1sa a c\u00e9l. Az ilyen, teljes k\u00e9pet \u00e1tform\u00e1l\u00f3 gondolkod\u00e1sm\u00f3d igen elterjedt. Ami kev\u00e9sb\u00e9 haszn\u00e1latos az a mikrociklusos megk\u00f6zel\u00edt\u00e9s, ami napr\u00f3l napra, s\u0151t, edz\u00e9sr\u0151l edz\u00e9sre tervez.<\/p>\n

Ezek a mikrov\u00e1ltoztat\u00e1sok a kev\u00e9sb\u00e9 megterhel\u0151 edz\u00e9sekb\u0151l h\u00faznak hasznot az intenz\u00edvebb gyakorlatok jav\u00e1ra. \u00dagy is mondhatn\u00e1nk, hogy mindig az adott munk\u00e1hoz sz\u00fcks\u00e9ges \u00fczemanyag-mennyis\u00e9get vissz\u00fck be (Samuel Impey \u00e9s James Morton, 2018).<\/p>\n

\"\"<\/p>\n

Az eml\u00edtett kutat\u00e1sok alapj\u00e1n teh\u00e1t a di\u00e9ta tervezhet\u0151 hetekre, vagy ak\u00e1r napokra is. Az, hogy melyik megk\u00f6zel\u00edt\u00e9st kell alkalmaznod, azon is m\u00falik, hogy mennyit alszol, h\u00e1nyszor edzel naponta \u00e9s mi a c\u00e9lod. Ha pedig versenyre k\u00e9sz\u00fclsz, az megint egy k\u00fcl\u00f6n t\u00e9ma, itt a felk\u00e9sz\u00fcl\u00e9st\u0151l a verseny napj\u00e1ig mindent el kell tervezned. Persze egy szak\u00e9rt\u0151 seg\u00edts\u00e9g\u00e9vel.<\/p>\n","protected":false},"excerpt":{"rendered":"

Azt mindenki tudja, hogy a l\u00e1bizmaid er\u0151s\u00edt\u00e9se fejleszti a teljes\u00edtm\u00e9nyed. Amit viszont sokszor elfelejt\u00fcnk, az az, hogy az \u00e9trend\u00fcnk is […]<\/p>\n","protected":false},"author":71,"featured_media":6802,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-6797","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nMi\u00e9rt j\u00f3 a periodikus di\u00e9ta a bring\u00e1soknak? - \u0160koda We Love Cycling - Magyarorsz\u00e1g<\/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.welovecycling.com\/hu\/edzes-es-eletmod\/miert-jo-a-periodikus-dieta-a-bringasoknak\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mi\u00e9rt j\u00f3 a periodikus di\u00e9ta a bring\u00e1soknak?\" \/>\n<meta property=\"og:description\" content=\"Azt mindenki tudja, hogy a l\u00e1bizmaid er\u0151s\u00edt\u00e9se fejleszti a teljes\u00edtm\u00e9nyed. 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