{"id":1756,"date":"2026-09-17T12:18:14","date_gmt":"2026-09-17T09:18:14","guid":{"rendered":"https:\/\/citywellnesstv.ro\/?p=1756"},"modified":"2026-09-17T12:18:14","modified_gmt":"2026-09-17T09:18:14","slug":"febra-musculara-nu-este-certificatul-unui-antrenament-bun-ce-inseamna-de-fapt-durerea-de-a-doua-zi","status":"publish","type":"post","link":"https:\/\/citywellnesstv.ro\/index.php\/2026\/09\/17\/febra-musculara-nu-este-certificatul-unui-antrenament-bun-ce-inseamna-de-fapt-durerea-de-a-doua-zi\/","title":{"rendered":"Febra muscular\u0103 nu este certificatul unui antrenament bun. Ce \u00eenseamn\u0103, de fapt, durerea de a doua zi"},"content":{"rendered":"

Cobori sc\u0103rile \u0219i \u00ee\u021bi aminte\u0219ti fiecare genuflexiune f\u0103cut\u0103 cu o zi \u00eenainte. Ridici bra\u021bul \u0219i sim\u021bi antrenamentul de umeri. \u00cen limbajul s\u0103lii apare repede verdictul: \u00abA fost un antrenament bun\u00bb. Durerea muscular\u0103 de dup\u0103 efort nu este \u00eens\u0103 o not\u0103 acordat\u0103 calit\u0103\u021bii antrenamentului.<\/p>\n

Fenomenul are un nume: DOMS, delayed onset muscle soreness<\/a><\/strong>, adic\u0103 durere muscular\u0103 cu debut \u00eent\u00e2rziat.<\/p>\n

1. De ce apare<\/h1>\n

DOMS este \u00eent\u00e2lnit\u0103 mai ales dup\u0103 un efort cu care corpul nu este obi\u0219nuit, dup\u0103 revenirea la sport sau dup\u0103 o cre\u0219tere brusc\u0103 a duratei, frecven\u021bei ori intensit\u0103\u021bii antrenamentului.<\/p>\n

Leicestershire Partnership NHS Trust arat\u0103 c\u0103 aceast\u0103 durere apare de regul\u0103 la 24 p\u00e2n\u0103 la 72 de ore dup\u0103 activitate \u0219i, \u00een mod obi\u0219nuit, este inofensiv\u0103. Corpul se adapteaz\u0103. Tocmai de aceea, acela\u0219i antrenament poate produce mai pu\u021bin\u0103 durere dup\u0103 c\u00e2teva s\u0103pt\u0103m\u00e2ni, f\u0103r\u0103 s\u0103 devin\u0103 inutil.<\/p>\n

2. F\u0103r\u0103 durere nu \u00eenseamn\u0103 f\u0103r\u0103 progres<\/h1>\n

Ideea \u00abno pain, no gain\u00bb a creat impresia c\u0103 un antrenament trebuie s\u0103 doar\u0103 pentru a func\u021biona. Speciali\u0219tii cita\u021bi de sistemul medical militar american subliniaz\u0103 contrariul: febra muscular\u0103 nu este un indicator al eficien\u021bei antrenamentului. Durerea sever\u0103 poate chiar s\u0103 \u00eent\u00e2rzie recuperarea \u0219i urm\u0103torul antrenament.<\/p>\n

Progresul se vede mai bine \u00een alte lucruri: execu\u021bie mai bun\u0103, mai mult\u0103 for\u021b\u0103, rezisten\u021b\u0103 crescut\u0103, mobilitate, continuitate \u0219i capacitatea de a te recupera. Febr\u0103 muscular\u0103 sau accidentare? Diferen\u021ba este important\u0103.<\/p>\n

DOMS apare dup\u0103 efort, afecteaz\u0103 de regul\u0103 mu\u0219chii solicita\u021bi \u0219i se amelioreaz\u0103 \u00een c\u00e2teva zile. O durere brusc\u0103 \u0219i ascu\u021bit\u0103 \u00een timpul exerci\u021biului, durerea articular\u0103, umflarea, pierderea for\u021bei sau limitarea important\u0103 a mi\u0219c\u0103rii nu ar trebui puse automat pe seama febrei musculare.<\/p>\n

Dac\u0103 durerea persist\u0103 sau se agraveaz\u0103, este indicat\u0103 evaluarea medical\u0103.<\/p>\n

Mai greu nu \u00eenseamn\u0103 automat mai bine<\/h1>\n

Un antrenament bun nu trebuie s\u0103 te \u00eempiedice s\u0103 te mi\u0219ti normal zile \u00eentregi. Corpul are nevoie de stimul, dar \u0219i de timp pentru adaptare. Cre\u0219terea progresiv\u0103 a efortului este mai util\u0103 dec\u00e2t \u00eencercarea de a demonstra, la fiecare \u0219edin\u021b\u0103, c\u00e2t de mult po\u021bi suporta.<\/p>\n

Mu\u0219chii nu trebuie pedepsi\u021bi pentru a deveni mai puternici. Trebuie antrena\u021bi.<\/p>\n

Documentare: Leicestershire Partnership NHS Trust<\/a><\/strong>, informa\u021bii pentru pacien\u021bi despre DOMS. Military Health System, clarific\u0103ri privind mitul \u00abno pain, no gain\u00bb.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Cobori sc\u0103rile \u0219i \u00ee\u021bi aminte\u0219ti fiecare genuflexiune f\u0103cut\u0103 cu o zi \u00eenainte. Ridici bra\u021bul \u0219i sim\u021bi antrenamentul de umeri. \u00cen limbajul s\u0103lii apare repede verdictul: \u00abA fost un antrenament bun\u00bb. Durerea muscular\u0103 de dup\u0103 efort nu este \u00eens\u0103 o not\u0103 acordat\u0103 calit\u0103\u021bii antrenamentului. Fenomenul are un nume: DOMS, delayed onset muscle soreness, adic\u0103 durere muscular\u0103 […]<\/p>\n","protected":false},"author":4,"featured_media":1757,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9],"tags":[158,160,159,44],"class_list":["post-1756","post","type-post","status-publish","format-standard","has-post-thumbnail","category-sport-lifestyle","tag-febra-musculara","tag-no-gain","tag-no-pain","tag-sport"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/citywellnesstv.ro\/wp-content\/uploads\/2026\/09\/no-pain-no-gain.png?fit=1640%2C924&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/citywellnesstv.ro\/index.php\/wp-json\/wp\/v2\/posts\/1756","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/citywellnesstv.ro\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/citywellnesstv.ro\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/citywellnesstv.ro\/index.php\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/citywellnesstv.ro\/index.php\/wp-json\/wp\/v2\/comments?post=1756"}],"version-history":[{"count":1,"href":"https:\/\/citywellnesstv.ro\/index.php\/wp-json\/wp\/v2\/posts\/1756\/revisions"}],"predecessor-version":[{"id":1758,"href":"https:\/\/citywellnesstv.ro\/index.php\/wp-json\/wp\/v2\/posts\/1756\/revisions\/1758"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/citywellnesstv.ro\/index.php\/wp-json\/wp\/v2\/media\/1757"}],"wp:attachment":[{"href":"https:\/\/citywellnesstv.ro\/index.php\/wp-json\/wp\/v2\/media?parent=1756"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/citywellnesstv.ro\/index.php\/wp-json\/wp\/v2\/categories?post=1756"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/citywellnesstv.ro\/index.php\/wp-json\/wp\/v2\/tags?post=1756"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}