{"id":169207,"date":"2021-08-05T08:20:00","date_gmt":"2021-08-05T07:20:00","guid":{"rendered":"https:\/\/ibelieveinyou.ch\/magazine\/sonno-ed-allenamento-fatti-e-miti\/"},"modified":"2023-03-21T11:20:09","modified_gmt":"2023-03-21T10:20:09","slug":"sonno-ed-allenamento-fatti-e-miti","status":"publish","type":"post","link":"https:\/\/ibelieveinyou.ch\/magazine\/it\/sonno-ed-allenamento-fatti-e-miti\/","title":{"rendered":"Sonno ed allenamento: fatti e miti"},"content":{"rendered":"<div id=\"bsf_rt_marker\"><\/div>\n<p><em>\u00abIl sonno pu\u00f2 essere recuperato nei fine settimana\u00bb e \u00abl\u2019allenamento la sera tardi disturba la qualit\u00e0 del sonno\u00bb. Davvero? Vi presentiamo cinque fatti sul sonno e sull&#8217;allenamento che voi, come atleti, dovreste conoscere.<\/em><\/p>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"876\" height=\"373\" src=\"https:\/\/ibelieveinyou.ch\/magazine\/wp-content\/uploads\/sites\/4\/2023\/03\/Schlaf-und-Training-Beitragsbild-neu.jpg\" alt=\"Sonno ed allenamento\" class=\"wp-image-168977\" srcset=\"https:\/\/ibelieveinyou.ch\/magazine\/wp-content\/uploads\/sites\/4\/2023\/03\/Schlaf-und-Training-Beitragsbild-neu.jpg 876w, https:\/\/ibelieveinyou.ch\/magazine\/wp-content\/uploads\/sites\/4\/2023\/03\/Schlaf-und-Training-Beitragsbild-neu-300x128.jpg 300w, https:\/\/ibelieveinyou.ch\/magazine\/wp-content\/uploads\/sites\/4\/2023\/03\/Schlaf-und-Training-Beitragsbild-neu-768x327.jpg 768w\" sizes=\"auto, (max-width: 876px) 100vw, 876px\" \/><\/figure>\n<div class=\"wp-block-coblocks-author\"><figure class=\"wp-block-coblocks-author__avatar\"><img decoding=\"async\" alt=\"Dr. med. Christoph Flesch\" class=\"wp-block-coblocks-author__avatar-img\" src=\"https:\/\/ibelieveinyou.ch\/magazine\/wp-content\/uploads\/sites\/4\/2023\/03\/Medbase-Zug-Flesch-Christoph.jpeg\"\/><\/figure><div class=\"wp-block-coblocks-author__content\"><span class=\"wp-block-coblocks-author__name\">Dr. med. Christoph Flesch<\/span><p class=\"wp-block-coblocks-author__biography\">Facharzt FMH f\u00fcr Allgemeine Innere Medizin, Sportmedizin SGSM, Manuelle Medizin SAMM, <a href=\"https:\/\/www.medbase.ch\/standorte\/detail\/medbase-zug\" target=\"_blank\" rel=\"noreferrer noopener\">Medbase Zug<\/a><\/p><\/div><\/div>\n\n<div class=\"wp-block-kadence-accordion alignnone\"><div class=\"kt-accordion-wrap kt-accordion-id_ed23da-f4 kt-accordion-has-5-panes kt-active-pane-0 kt-accordion-block kt-pane-header-alignment-left kt-accodion-icon-style-basic kt-accodion-icon-side-right\" style=\"max-width:none\"><div class=\"kt-accordion-inner-wrap\" data-allow-multiple-open=\"false\" data-start-open=\"0\">\n<div class=\"wp-block-kadence-pane kt-accordion-pane kt-accordion-pane-1 kt-pane_097e3e-dd\"><div class=\"kt-accordion-header-wrap\"><button class=\"kt-blocks-accordion-header kt-acccordion-button-label-show\"><span class=\"kt-blocks-accordion-title-wrap\"><span class=\"kt-blocks-accordion-title\"><strong><strong>1\u00abLa mancanza di sonno ha un effetto negativo sulla prestazione fisica\u00bb.<\/strong><\/strong><\/span><\/span><span class=\"kt-blocks-accordion-icon-trigger\"><\/span><\/button><\/div><div class=\"kt-accordion-panel kt-accordion-panel-hidden\"><div class=\"kt-accordion-panel-inner\">\n<p>Fatto. Le persone che dormono troppo poco hanno meno resistenza e la loro concentrazione cala. Questo aumenta anche il rischio di lesioni. Inoltre, il sistema immunitario \u00e8 indebolito e le prestazioni mentali sono ridotte.<\/p>\n<\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-kadence-pane kt-accordion-pane kt-accordion-pane-2 kt-pane_a701fe-1b\"><div class=\"kt-accordion-header-wrap\"><button class=\"kt-blocks-accordion-header kt-acccordion-button-label-show\"><span class=\"kt-blocks-accordion-title-wrap\"><span class=\"kt-blocks-accordion-title\"><strong><strong>2\u00abIl bisogno di sonno varia molto da persona a persona\u00bb<\/strong><\/strong><\/span><\/span><span class=\"kt-blocks-accordion-icon-trigger\"><\/span><\/button><\/div><div class=\"kt-accordion-panel kt-accordion-panel-hidden\"><div class=\"kt-accordion-panel-inner\">\n<p>S\u00ec e no, perch\u00e9 la maggior parte delle persone sottovaluta il proprio fabbisogno di sonno, compresi molti <a href=\"https:\/\/ibelieveinyou.ch\/magazine\/it\/le-donne-nello-sport-delite-parte-i-nina-christen\/\" target=\"_blank\" data-type=\"post\" data-id=\"168676\" rel=\"noreferrer noopener\">atleti e atlete<\/a>. \u00abNon meno di sette ore\u00bb &#8211; questa regola si applica alla maggior parte delle persone. Tuttavia, il bisogno \u00e8 individuale e pu\u00f2 essere superiore o, raramente, inferiore alle sette ore.<\/p>\n<\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-kadence-pane kt-accordion-pane kt-accordion-pane-3 kt-pane_360d42-5c\"><div class=\"kt-accordion-header-wrap\"><button class=\"kt-blocks-accordion-header kt-acccordion-button-label-show\"><span class=\"kt-blocks-accordion-title-wrap\"><span class=\"kt-blocks-accordion-title\"><strong><strong>3\u00abAllenarsi la sera tardi disturba la qualit\u00e0 del sonno\u00bb<\/strong><\/strong><\/span><\/span><span class=\"kt-blocks-accordion-icon-trigger\"><\/span><\/button><\/div><div class=\"kt-accordion-panel kt-accordion-panel-hidden\"><div class=\"kt-accordion-panel-inner\">\n<p>Mito. Questa tesi valeva nel passato, \u00e8 per\u00f2 stata confutata nel frattempo. Tuttavia, la maggior parte degli atleti non \u00e8 in grado di addormentarsi rapidamente subito dopo un <a href=\"https:\/\/ibelieveinyou.ch\/magazine\/it\/antidolorifici-e-sport-un-rischio\/\" data-type=\"post\" data-id=\"599\">allenamento<\/a> molto intenso e notturno.<\/p>\n<\/div><\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-d0b3c9c8 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"--col-width:100%;flex-basis:100%\">\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-block-group-is-layout-constrained\">\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-block-group-is-layout-constrained\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-d0b3c9c8 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-style-default has-background is-layout-flow wp-block-column-is-layout-flow\" style=\"border-style:none;border-width:0px;background-color:#5cb199;padding-top:var(--wp--preset--spacing--30);padding-right:var(--wp--preset--spacing--30);padding-bottom:var(--wp--preset--spacing--30);padding-left:var(--wp--preset--spacing--30)\">\n<p class=\"has-text-align-center has-base-color has-text-color\"><br\/><strong>Fisioterapia personalizzata<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-base-color has-text-color\">Sei alla ricerca di consigli individuali per migliorare la tua forma fisica? Sia dopo aver completato una seduta di fisioterapia prescritta dal medico, che in qualsiasi momento su richiesta del paziente. Ti consigliamo e trattiamo personalmente e individualmente in base alle tue esigenze, indipendentemente dalla tua assicurazione sanitaria e senza consultare preventivamente un medico.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-a89b3969 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-base-color has-contrast-background-color has-text-color has-background wp-element-button\" href=\"https:\/\/www.medbase.ch\/angebot\/detail-service\/therapie-beratung\/physiotherapie-nach-mass\/?utm_campaign=Stretching-de&amp;utm_medium=link&amp;utm_source=IBIY22\" target=\"_blank\" rel=\"noreferrer noopener\">Prenota ora<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"wp-block-kadence-accordion alignnone\"><div class=\"kt-accordion-wrap kt-accordion-id_4c82e9-aa kt-accordion-has-2-panes kt-active-pane-0 kt-accordion-block kt-pane-header-alignment-left kt-accodion-icon-style-basic kt-accodion-icon-side-right\" style=\"max-width:none\"><div class=\"kt-accordion-inner-wrap\" data-allow-multiple-open=\"false\" data-start-open=\"0\">\n<div class=\"wp-block-kadence-pane kt-accordion-pane kt-accordion-pane-1 kt-pane_79edfd-22\"><div class=\"kt-accordion-header-wrap\"><button class=\"kt-blocks-accordion-header kt-acccordion-button-label-show\"><span class=\"kt-blocks-accordion-title-wrap\"><span class=\"kt-blocks-accordion-title\"><strong>4 <strong>\u00abEin Schlafmanko l\u00e4sst sich am Wochenende wieder kompensieren\u00bb<\/strong><\/strong><\/span><\/span><span class=\"kt-blocks-accordion-icon-trigger\"><\/span><\/button><\/div><div class=\"kt-accordion-panel kt-accordion-panel-hidden\"><div class=\"kt-accordion-panel-inner\">\n<p>Anche qui, bisogna differenziare. Finch\u00e9 un \u00abdebito di sonno\u00bb dura solo per un breve periodo, di solito si pu\u00f2 compensare durante il giorno e ridurrerlo di nuovo con un po&#8217; pi\u00f9 di sonno. Ma se dura settimane o mesi, il corpo impiega molto pi\u00f9 tempo per <a href=\"https:\/\/ibelieveinyou.ch\/magazine\/it\/cosa-aiuta-davvero-contro-i-dolori-muscolari\/\" target=\"_blank\" data-type=\"post\" data-id=\"168162\" rel=\"noreferrer noopener\">rigenerarsi.<\/a><\/p>\n<\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-kadence-pane kt-accordion-pane kt-accordion-pane-2 kt-pane_2b20d1-ad\"><div class=\"kt-accordion-header-wrap\"><button class=\"kt-blocks-accordion-header kt-acccordion-button-label-show\"><span class=\"kt-blocks-accordion-title-wrap\"><span class=\"kt-blocks-accordion-title\"><strong>5 <strong>\u00abTrainings am Morgen sind besser\u00bb<\/strong><\/strong><\/span><\/span><span class=\"kt-blocks-accordion-icon-trigger\"><\/span><\/button><\/div><div class=\"kt-accordion-panel kt-accordion-panel-hidden\"><div class=\"kt-accordion-panel-inner\">\n<p>Mito. A questo non si pu\u00f2 rispondere in termini generali e dipende dal proprio ritmo biologico. I &#8220;gufi&#8221; che non riescono ad andare a letto la sera fanno meglio a fare l\u2019esercizio la sera invece di alzarsi dal letto alle sei del mattino. E lo stesso vale viceversa.<\/p>\n<\/div><\/div><\/div>\n<\/div><\/div><\/div>\n\n<h2 class=\"wp-block-heading\"><strong>Suggerimento per le competizioni<\/strong><\/h2>\n\n<p>Nel caso di una competizione con un lungo viaggio e jet lag, \u00e8 utile pianificare almeno un giorno di salute per acclimatarsi.<\/p>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<hr style=\"width: 1440px; max-width: 100%;\" class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<h3 class=\"has-text-align-center wp-block-heading\">Chi \u00e8 Medbase?<\/h3>\n\n<p class=\"has-text-align-center\">Medbase \u00e8 la pi\u00f9 grande rete multidisciplinare di medicina dello sport in Svizzera e offre servizi specializzati di medicina dello sport per atleti, club e associazioni sportive di tutti i livelli di attivit\u00e0 nei settori della medicina dello sport, della fisioterapia sportiva, della diagnostica delle prestazioni e della consulenza sull&#8217;allenamento.<\/p>\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/www.medbase.ch\/sport\/\" target=\"_blank\" rel=\"noreferrer noopener\">www.medbase.ch\/sport\/<\/a><\/p>\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/ibelieveinyou.ch\/magazine\/wp-content\/uploads\/sites\/4\/2023\/01\/logo-win4-medbase.jpeg\" alt=\"\" class=\"wp-image-169285\" width=\"304\" height=\"92\" srcset=\"https:\/\/ibelieveinyou.ch\/magazine\/wp-content\/uploads\/sites\/4\/2023\/01\/logo-win4-medbase.jpeg 450w, https:\/\/ibelieveinyou.ch\/magazine\/wp-content\/uploads\/sites\/4\/2023\/01\/logo-win4-medbase-300x91.jpeg 300w\" sizes=\"auto, (max-width: 304px) 100vw, 304px\" \/><\/figure>","protected":false},"excerpt":{"rendered":"<p>\u00abl\u2019allenamento la sera tardi disturba la qualit\u00e0 del sonno\u00bb. Davvero? Vi presentiamo cinque fatti sul sonno e sull&#8217;allenamento.<\/p>\n","protected":false},"author":1,"featured_media":168979,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-169207","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alle"],"modified_by":null,"_links":{"self":[{"href":"https:\/\/ibelieveinyou.ch\/magazine\/it\/wp-json\/wp\/v2\/posts\/169207","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ibelieveinyou.ch\/magazine\/it\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ibelieveinyou.ch\/magazine\/it\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ibelieveinyou.ch\/magazine\/it\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ibelieveinyou.ch\/magazine\/it\/wp-json\/wp\/v2\/comments?post=169207"}],"version-history":[{"count":2,"href":"https:\/\/ibelieveinyou.ch\/magazine\/it\/wp-json\/wp\/v2\/posts\/169207\/revisions"}],"predecessor-version":[{"id":169220,"href":"https:\/\/ibelieveinyou.ch\/magazine\/it\/wp-json\/wp\/v2\/posts\/169207\/revisions\/169220"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ibelieveinyou.ch\/magazine\/it\/wp-json\/wp\/v2\/media\/168979"}],"wp:attachment":[{"href":"https:\/\/ibelieveinyou.ch\/magazine\/it\/wp-json\/wp\/v2\/media?parent=169207"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ibelieveinyou.ch\/magazine\/it\/wp-json\/wp\/v2\/categories?post=169207"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ibelieveinyou.ch\/magazine\/it\/wp-json\/wp\/v2\/tags?post=169207"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}