{"id":2532,"date":"2016-05-03T12:52:02","date_gmt":"2016-05-03T12:52:02","guid":{"rendered":"http:\/\/trailrunner.cat\/?p=2532"},"modified":"2016-05-03T12:52:02","modified_gmt":"2016-05-03T12:52:02","slug":"controla-les-teves-sensacions","status":"publish","type":"post","link":"https:\/\/arxiu.trailrunner.cat\/?p=2532","title":{"rendered":"Controla les teves sensacions"},"content":{"rendered":"<div class=\"texto\" style=\"text-align: left;\">\n<p>Aquells\/es que ho resumeixen tot en n\u00fameros sense tenir en compte les senyals que ens proporciona normalment el nostre organisme, estan dirigits al frac\u00e0s a mig pla\u00e7. Pot ser que al principi les millores siguin continues i espectaculars, per\u00f2 tard o aviat vindran les mol\u00e8sties, despr\u00e9s \u00e9s possible que les lesions, les males sensacions i el cansament cr\u00f2nic.<\/p>\n<p>Es pot evitar arribar a aquestes situacions i anar pel &#8220;bon cam\u00ed&#8221;, controlant i escoltant correctament les senyals que ens envia l&#8217;organisme. Sembla quelcom subjectiu entrenar per sensacions, per\u00f2 \u00e9s aix\u00ed. \u00c9s una q\u00fcesti\u00f3 de sentit com\u00fa.<\/p>\n<p>Si en un rodatge et trobes cansat\/ada i a partir d&#8217;un ritme &#8220;alegre&#8221; vas inc\u00f2mode, notes mol\u00e8sties a les cames m\u00e9s del normal, has d&#8217;afluixar el ritme fins el punt on et trobis c\u00f2mode. Si tot i aix\u00ed continuen les males sensacions, \u00e9s una senyal clara de que el teu organisme no est\u00e0 assimilant l&#8217;entrenament i has de descansar m\u00e9s. En aquest cas tens que parar un dia m\u00e9s, aquella setmana o aplicar-te massatges de descarrega. No tots els dies ens trobem igual, ja que les q\u00fcestions del dia a dia tals com la feina, el clima, les relacions personals, influeixen molt en l&#8217;estat f\u00edsic i s&#8217;ha de tenir en compte al entrenar, sobretot si anem a fer s\u00e8ries.<\/p>\n<p style=\"text-align: center;\"><strong>ELS RODATGES<\/strong><\/p>\n<p>Per controlar les sensacions hem de realitzar els entrenaments de manera progressiva, comen\u00e7ant bastant m\u00e9s suau que quan acabem l&#8217;entrenament. Ja va b\u00e9 si ens dona la sensaci\u00f3 que podr\u00edem haver anat m\u00e9s r\u00e0pid. Aquesta progressi\u00f3 sempre \u00e9s relativa ja que hi haur\u00e0 dies que comen\u00e7arem m\u00e9s r\u00e0pid i ser\u00e0 el mateix cos el que augmentar\u00e0 la intensitat.<\/p>\n<p style=\"text-align: center;\"><strong>LES S\u00c8RIES<\/strong><\/p>\n<p>No \u00e9s necessari realitzar totes les s\u00e8ries fortes, el correcte seria fer l&#8217;ultima casi a tope i les anteriors a ritmes menors, siguen la primera la m\u00e9s suau. El cos t\u00e9 mem\u00f2ria selectiva i nom\u00e9s recordar\u00e0 les \u00faltimes s\u00e8ries de cada entrenament. Si et costa acabar les s\u00e8ries i et recuperes malament , significa que aquests ritmes son excessius i els haur\u00edes d&#8217;ajustar a la baixa a les pr\u00f2ximes. Si no has pogut acabar-les o a les 2 o 3 \u00faltimes vas m\u00e9s lent\/a, \u00e9s que estas entrenant molt per sobre de les teves possibilitats.<\/p>\n<\/div>\n<div class=\"texto\" style=\"text-align: left;\"><\/div>\n<div class=\"texto\" style=\"text-align: center;\"><strong>LA MENT<\/strong><\/div>\n<div class=\"texto\"><\/div>\n<div class=\"texto\">\n<p>La ment, juga un paper molt important en l&#8217;entrenament, per aix\u00f2 \u00e9s important aconseguir relaxar-la, deixant volar els pensaments. En aquests casos, escull sempre pensaments positius i agradables mentre estas rodant. Si ets incapa\u00e7\/a de relaxar la teva ment mentre rodes, es que vas massa r\u00e0pid.<\/p>\n<p>&nbsp;<\/p>\n<\/div>\n<p>Salut i Muntanya!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aquells\/es que ho resumeixen tot en n\u00fameros sense tenir en compte les senyals que ens proporciona normalment el nostre organisme, estan dirigits al frac\u00e0s a mig pla\u00e7. Pot ser que al principi les millores siguin continues i espectaculars, per\u00f2 tard o aviat vindran les mol\u00e8sties, despr\u00e9s \u00e9s possible que les lesions, les males sensacions i [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2554,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[10],"tags":[93,65,83,155,153,154,149],"class_list":["post-2532","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenaments","tag-correr","tag-entrenament","tag-entrenaments","tag-escolta","tag-ment","tag-sensacions","tag-series"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p6t62L-EQ","jetpack_featured_media_url":"https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2016\/04\/sensacions.jpg","_links":{"self":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2532","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2532"}],"version-history":[{"count":8,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2532\/revisions"}],"predecessor-version":[{"id":2553,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2532\/revisions\/2553"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/media\/2554"}],"wp:attachment":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2532"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2532"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2532"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}