{"id":23852,"date":"2025-12-14T05:47:31","date_gmt":"2025-12-14T04:47:31","guid":{"rendered":"https:\/\/andreasolomun.com\/?p=23852"},"modified":"2025-12-14T06:13:17","modified_gmt":"2025-12-14T05:13:17","slug":"sto-ako-ono-kako-se-osjecas-prije-treninga-nije-odraz-tvoje-stvarne-sposobnosti","status":"publish","type":"post","link":"https:\/\/andreasolomun.com\/hr\/sto-ako-ono-kako-se-osjecas-prije-treninga-nije-odraz-tvoje-stvarne-sposobnosti\/","title":{"rendered":"\u0160to ako ono kako se osje\u0107a\u0161 prije treninga nije odraz tvoje stvarne sposobnosti?"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-margin-top:-5%;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion-flex-column\" style=\"--awb-bg-color:var(--awb-color1);--awb-bg-color-hover:var(--awb-color1);--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\" style=\"--awb-content-alignment:justify;\"><h1><strong>Istina o \u201ccycle syncingu\u201d<\/strong><\/h1>\n<p>Godinama slu\u0161amo kako bismo trebale trenirati \u201cu skladu sa svojim ciklusom\u201d. Lagani pilates i <em>bubble baths<\/em> u lutealnoj fazi. \u201cNe forsiraj\u201d oko PMS-a. \u201cIskoristi\u201d energiju ovulacije. I naravno \u2014 cijeli Internet prepun je tablica, boja i program\u010di\u0107a koji obe\u0107avaju da \u0107e te nau\u010diti kako trenirati u \u201csavr\u0161eno uskla\u0111enom ritmu\u201d s hormonskim promjenama.<\/p>\n<p>Zvu\u010di lijepo. Zvu\u010di empati\u010dno. Zvu\u010di kao briga o \u017eeni.<\/p>\n<p>Ali\u2026 <strong>\u0161to ako je to sve \u2014 previ\u0161e pojednostavljeno?<\/strong><br \/>\n\u0160to ako se <strong>znanost<\/strong>, ali i <strong>stvarni \u017eivot<\/strong> ve\u0107ine \u017eena, jednostavno ne uklapa u ove uredne, marketin\u0161ke, pastelom obojene cikluse?<\/p>\n<p>Ovaj tekst nije protiv \u017eena. Nije protiv slu\u0161anja tijela.<br \/>\nOvo je <em>za<\/em> \u017eene. Za na\u0161e zdravlje. Za na\u0161u snagu. Za realnost, a ne iluzije.<\/p>\n<p>I za prestanak prodavanja ideje da trebamo biti \u201ckrhke\u201d dva tjedna svakog mjeseca.<\/p>\n<h2><strong>1. Ne postoji \u201ctipi\u010dan\u201d menstrualni ciklus \u2014 pa ni tipi\u010dan plan treninga<\/strong><\/h2>\n<p>Cycle syncing programi polaze od pretpostavke da tvoj ciklus traje 28 dana i da svaka faza ima stabilne hormonalne obrasce.<br \/>\n<strong>Ali ve\u0107ina \u017eena uop\u0107e nema 28 dana.<\/strong><\/p>\n<p>Neke imaju 24.<br \/>\nDruge 32.<br \/>\nNeke variraju svaki mjesec.<\/p>\n<p>Kako onda uop\u0107e mo\u017ee\u0161 \u201cplanirati\u201d \u010detiri faze s \u010detiri razli\u010dita na\u010dina treniranja\u2026 ako se te faze mijenjaju iz mjeseca u mjesec?<\/p>\n<p>Jo\u0161 va\u017enije \u2014 <strong>unutar istog \u017eivota \u017eene ciklus se drasti\u010dno mijenja<\/strong>:<\/p>\n<ul>\n<li>stres<\/li>\n<li>prehrana<\/li>\n<li>san<\/li>\n<li>intenzitet treninga<\/li>\n<li>poreme\u0107aji prehrane<\/li>\n<li>hormonske promjene kroz dob<\/li>\n<li>kontracepcija<\/li>\n<li>postporo\u0111ajne promjene<\/li>\n<\/ul>\n<p>Sve to zna\u010di da tvoja osobna fiziologija jedan mjesec mo\u017ee izgledati potpuno druk\u010dije od sljede\u0107eg.<\/p>\n<h2><strong>2. Kontinuitet pobje\u0111uje periodizaciju po ciklusu \u2014 uvijek<\/strong><\/h2>\n<p>Najve\u0107i problem cycle syncing programa nije namjera.<br \/>\nTo je <strong>nedostatak dugoro\u010dne odr\u017eivosti<\/strong>.<\/p>\n<p>Ako dva tjedna u mjesecu radi\u0161 lagane treninge, sporadi\u010dno trenira\u0161, \u201cubla\u017eava\u0161\u201d, smanjuje\u0161 optere\u0107enje i izbjegava\u0161 izazov \u2014 <strong>nema kontinuiteta<\/strong>.<br \/>\nBez kontinuiteta nema napretka.<br \/>\nBez napretka gubimo:<\/p>\n<ul>\n<li>mi\u0161i\u0107nu masu<\/li>\n<li>snagu<\/li>\n<li>gusto\u0107u kostiju<\/li>\n<li>metaboli\u010dku fleksibilnost<\/li>\n<\/ul>\n<p>\u2026a upravo su to stvari koje \u017eenama diktiraju kvalitetu \u017eivota, energiju i zdravlje \u2014 posebno nakon 40-e.<\/p>\n<p>Ono \u0161to me najvi\u0161e mu\u010di?<br \/>\n<strong>\u017dene koje kreiraju te programe daju drugim \u017eenama besplatan izlaz da rade manje.<\/strong><br \/>\nI zvu\u010di nje\u017eno i suosje\u0107ajno\u2026 ali je kratkoro\u010dno ugodno i dugoro\u010dno izrazito \u0161tetno.<\/p>\n<p>Mi\u0161i\u0107i su organ dugovje\u010dnosti.<br \/>\nNjih gubi\u0161 ne zato \u0161to si \u201cu lutealnoj fazi\u201d, nego zato \u0161to ti netko govori da tad treba\u0161 raditi samo \u201clagani pilates i \u0161etnje\u201d.<\/p>\n<h2><strong>3. \u201cAli ja se stvarno osje\u0107am druga\u010dije kroz mjesec!\u201d \u2013 Da. I to je normalno. Ali to nije dokaz.<\/strong><\/h2>\n<p>Ovo je najdelikatniji dio razgovora.<br \/>\nI najva\u017eniji.<\/p>\n<p><strong>Kako se osje\u0107a\u0161 prije treninga NIJE jednak pokazatelj tvoje stvarne fiziolo\u0161ke sposobnosti.<\/strong><\/p>\n<p>Hormonalne fluktuacije mogu utjecati na:<\/p>\n<ul>\n<li>raspolo\u017eenje<\/li>\n<li>motivaciju<\/li>\n<li>razdra\u017eljivost<\/li>\n<li>kvalitetu sna<\/li>\n<li>glad<\/li>\n<li>zadr\u017eavanje vode<\/li>\n<li>osje\u0107aj napuhnutosti<\/li>\n<\/ul>\n<p>I to je \u010desto ono \u0161to \u017eene interpretiraju kao \u201cnisam sposobna trenirati kao ina\u010de\u201d.<\/p>\n<p>Ali kad KRENE\u0160 s treningom \u2014 kad se disanje mijenja, kad cirkulacija raste, kad do\u0111e signal u mozak da se tijelo kre\u0107e \u2014 <strong>prava fiziologija preuzima stvar<\/strong>.<\/p>\n<p>I tu vidimo ogromnu razliku.<\/p>\n<p><strong>Moje iskustvo:<\/strong><\/p>\n<p>Na dan kad dobijem menstruaciju \u2014 mogu sve.<br \/>\nDoslovno.<br \/>\nOsje\u0107am ogroman val energije, smanjenje napetosti u tijelu, mentalnu jasno\u0107u.<br \/>\nNekad bih mogla tr\u010dati maraton.<\/p>\n<p>Nekad, par dana prije menstruacije, budem razdra\u017eljiva, napuhana, sporija \u2014 ali kad po\u010dnem trenirati, performans bude sasvim uredan.<\/p>\n<p>Ovulacija?<br \/>\nGodinama mi je bila faza iscrpljenosti. Danas mi je jedna od najja\u010dih faza \u2014 ovisno o godi\u0161njem dobu, treningu, prehrani, snu, optere\u0107enju u \u017eivotu.<\/p>\n<p>I kod mojih klijentica je isto.<br \/>\n\u010cak i kod iste \u017eene \u2014 kroz njezin vlastiti \u017eivot \u2014 faze se mijenjaju.<\/p>\n<p><strong>Kako onda itko mo\u017ee zaklju\u010dati \u017eene u \u010detiri unaprijed definirana tjedna kao da smo sve identi\u010dne?<\/strong><\/p>\n<p><a href=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/woman-practicing-yoga-pilates-scaled.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-23846 size-fusion-600\" src=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/woman-practicing-yoga-pilates-600x400.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/woman-practicing-yoga-pilates-200x133.jpg 200w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/woman-practicing-yoga-pilates-300x200.jpg 300w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/woman-practicing-yoga-pilates-400x267.jpg 400w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/woman-practicing-yoga-pilates-500x333.jpg 500w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/woman-practicing-yoga-pilates-600x400.jpg 600w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/woman-practicing-yoga-pilates-700x467.jpg 700w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/woman-practicing-yoga-pilates-768x512.jpg 768w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/woman-practicing-yoga-pilates-800x533.jpg 800w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/woman-practicing-yoga-pilates-1024x683.jpg 1024w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/woman-practicing-yoga-pilates-1200x800.jpg 1200w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/woman-practicing-yoga-pilates-1536x1024.jpg 1536w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h2><strong>4. Znanost je jasna: efekti ciklusa na performans su mali, varijabilni i nepredvidivi<\/strong><\/h2>\n<p>Ve\u0107ina studija koje \u201ccycle syncing\u201d zagovornice navode:<\/p>\n<ol>\n<li>ima male uzorke<\/li>\n<li>uklju\u010duje sporta\u0161ice, ne prosje\u010dne \u017eene<\/li>\n<li>pokazuje <em>veliku individualnu varijabilnost<\/em><\/li>\n<\/ol>\n<p>Meta-analize i pregledni radovi govore isto:<br \/>\n<strong>nema dosljednog dokaza da \u017eene trebaju mijenjati trening kroz faze ciklusa.<\/strong><\/p>\n<p>Neke \u017eene imaju ne\u0161to bolje performanse oko ovulacije.<br \/>\nNeke u folikularnoj fazi.<br \/>\nNeke u lutealnoj.<\/p>\n<p><strong>Prosjek ne zna\u010di ni\u0161ta kad si jedan jedini jedinstveni organizam.<\/strong><\/p>\n<p>Znanost ka\u017ee:<br \/>\n\u2192 <em>Ako se oslanjamo na \u201cfaze\u201d, s vrlo visokim rizikom proma\u0161ujemo potrebe stvarne \u017eene.<\/em><\/p>\n<h2><strong>5. Modifikacije \u2013 da. Trening \u201cpo fazama\u201d \u2013 ne.<\/strong><\/h2>\n<p>Ono \u0161to <em>ima<\/em> smisla je:<\/p>\n<ul>\n<li>prilagoditi volumen<\/li>\n<li>uzeti dan lako ako se osje\u0107a\u0161 izuzetno lo\u0161e<\/li>\n<li>pratiti energiju i motivaciju<\/li>\n<li>pove\u0107ati optere\u0107enje kad osjeti\u0161 nalet snage<\/li>\n<li>fokus na san i prehranu<\/li>\n<li>raditi vi\u0161e mobilnosti oko PMS-a ako poma\u017ee<\/li>\n<li>trenirati pametno, ne kaoti\u010dno<\/li>\n<\/ul>\n<p>Ali to mo\u017ee\u0161 raditi <strong>i bez ciklus periodizacije<\/strong>.<\/p>\n<p>To radi\u0161 jer poznaje\u0161 sebe.<br \/>\nJer ima\u0161 iskustvo.<br \/>\nJer si u kontaktu sa svojim tijelom.<\/p>\n<p><strong>Ne zato \u0161to ti tablica ka\u017ee da \u201covih 10 dana radi samo lagane stvari\u201d.<\/strong><\/p>\n<h2><strong>6. \u0160to ovu temu \u010dini opasnom?<\/strong><\/h2>\n<p>To \u0161to se prodaje kao briga, a u stvarnosti:<\/p>\n<ul>\n<li>smanjuje samopouzdanje<\/li>\n<li>poti\u010de \u017eene da izbjegavaju izazove<\/li>\n<li>stvara strah od treninga<\/li>\n<li>normalizira \u201craditi manje\u201d<\/li>\n<li>pogor\u0161ava dugoro\u010dno zdravlje<\/li>\n<li>ubrzava gubitak mi\u0161i\u0107a<\/li>\n<li>gura \u017eene u narativ krhkosti<\/li>\n<\/ul>\n<p>Istina?<br \/>\n<strong>\u017dene su nevjerojatno sna\u017ene.<\/strong><br \/>\nNa\u0161a tijela su prilagodljiva.<br \/>\nMo\u017eemo trenirati tijekom SVIH faza ciklusa \u2014 uz pametnu individualizaciju.<\/p>\n<p><a href=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/physical-activity-stats-around-person-scaled.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-23844 size-fusion-600\" src=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/physical-activity-stats-around-person-600x400.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/physical-activity-stats-around-person-200x133.jpg 200w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/physical-activity-stats-around-person-300x200.jpg 300w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/physical-activity-stats-around-person-400x267.jpg 400w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/physical-activity-stats-around-person-500x333.jpg 500w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/physical-activity-stats-around-person-600x400.jpg 600w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/physical-activity-stats-around-person-700x467.jpg 700w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/physical-activity-stats-around-person-768x512.jpg 768w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/physical-activity-stats-around-person-800x534.jpg 800w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/physical-activity-stats-around-person-1024x683.jpg 1024w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/physical-activity-stats-around-person-1200x800.jpg 1200w, https:\/\/andreasolomun.com\/wp-content\/uploads\/2025\/12\/physical-activity-stats-around-person-1536x1024.jpg 1536w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h2><strong>7. Zaklju\u010dak: pravo pitanje nije \u201ckako trenirati po ciklusu\u201d nego \u201ckako trenirati kao stvarna \u017eena\u201d<\/strong><\/h2>\n<p>Na\u0161a tijela nisu ra\u010dunalni softver.<br \/>\nNa\u0161a snaga nije raspore\u0111ena u \u010detiri uredna foldera.<br \/>\nNismo stvorene da svaka tri tjedna \u201cusporavamo\u201d da bismo bile \u201cpravilne\u201d.<\/p>\n<p>Mi smo kompleksne.<br \/>\nDinami\u010dne.<br \/>\nSposobne za ogromnu mo\u0107.<\/p>\n<p>Oslu\u0161kuj svoje tijelo, da.<br \/>\nModificiraj kad treba, da.<br \/>\nUva\u017eavaj svoje emocije, da.<\/p>\n<p>Ali <strong>nemoj si oduzimati priliku da oja\u010da\u0161 zato \u0161to ti je netko rekao da se u lutealnoj fazi \u201ctreba\u0161 povu\u0107i i smiriti\u201d.<\/strong><\/p>\n<p>Ne treba\u0161.<br \/>\nTreba\u0161 biti prisutna.<br \/>\nTreba\u0161 biti svoja.<br \/>\nTreba\u0161 biti kontinuirana.<\/p>\n<p>I iz toga dolazi snaga.<\/p>\n<hr \/>\n<p><strong>Literatura i studije<\/strong><\/p>\n<ul>\n<li>McNulty, K. L., et al. <em>The effects of menstrual cycle phase on exercise performance in eumenorrheic women: a systematic review and meta-analysis.<\/em> Sports Medicine (2020).<\/li>\n<li>Thompson B, et al. <em>Menstrual cycle phase does not consistently affect exercise performance in eumenorrheic women<\/em>. Sports Medicine (2020).<\/li>\n<li>Elliott-Sale, K. J., et al. <em>Exercise and the menstrual cycle: A narrative review and practical recommendations.<\/em> (2021).<\/li>\n<li>Burrows, M., &amp; Peters, D. <em>Effects of the menstrual cycle on exercise performance.<\/em> (2001).<\/li>\n<li>Julian, R., et al. <em>Menstrual cycle effects on exercise performance.<\/em> International Journal of Environmental Research and Public Health (MDPI).<\/li>\n<li>Liu, B., et al. <em>Large-scale cycle variability and patterns (self-tracked data).<\/em> (2019).<\/li>\n<li>Bruinvels, G., et al. <em>Menstrual cycle phase identification and biochemical verification in performance studies.<\/em> (2023).<\/li>\n<li>Pageaux, B. <em>Perception of effort in exercise science: Definition, measurement and perspectives.<\/em> European Journal of Sport Science (2016).<\/li>\n<li>Halperin, I., et al. <em>Regulation of force production and the difference between perceived and actual exertion.<\/em> Sports Medicine (2017).<\/li>\n<\/ul>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Godinama slu\u0161amo kako bismo trebale trenirati \u201cu skladu sa svojim ciklusom\u201d. Lagani pilates i bubble baths u lutealnoj fazi. \u201cNe forsiraj\u201d oko PMS-a. \u201cIskoristi\u201d energiju ovulacije.<br \/>\nI naravno \u2014 cijeli Internet prepun je tablica, boja i program\u010di\u0107a koji obe\u0107avaju da \u0107e te nau\u010diti kako trenirati u \u201csavr\u0161eno uskla\u0111enom ritmu\u201d s hormonskim promjenama&#8230;<\/p>\n","protected":false},"author":164,"featured_media":23849,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[39],"tags":[],"class_list":["post-23852","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0160to ako ono kako se osje\u0107a\u0161 prije treninga nije odraz tvoje stvarne sposobnosti?<\/title>\n<meta name=\"description\" content=\"Godinama 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