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    Olia Ioannidou
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    © All Rights Reserved
    Download as PDF or read online from Scribd
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    20 views8 pages

    Γυναίκα και άσκηση

    Uploaded by

    Olia Ioannidou

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
    Flag for inappropriate content
    of 8
    ‘Aoknon kal yuvaika 5 {A BIONOFIKEE AIAOOPEE METAEY TON AYO OYAQN 4, Mucoxetenxd oboma 2. Kapbiayyeixd oboma 3. Avanveuorxé oiomua 4, Neupid odornue 5, EvBoxpwcs olompa B, AIA@OPEE TON AYO OYAON ZE EXEEH ME THN ABAKTIKH ANOAOSH pono py 2 AnpoBia wavémpa 3, ‘Aomnon om Bxdpxeta mg eyrapootine 58 Ta teheutala 20 étn Odo Kal nepioobtepEG YU vaixee ouupetéxouv oxed6v ce doug tous TuToUS aPinHaTav. AKOuN Kat Ge exeivoug TOU HEKEL MLV ‘and Alya xpbwia Be@pouveay antoKAeioiKOTNTG TOU avSpKod @UAou, Ta ogéAn and mn ovoTnaTiR} guCI- i} Spaompiomra ous yuvaikes eival o& yeviKés, YooMMEC napouoia Le exeiva Tov avBpdv. ‘Ero, 1a ‘ta euvoixa anotehéouara éxouv nepIvpawel avagd- Pika [He TO KapSiayyetaKs aaTHA, TO UYOOKEAETKO ouoTHUa, TO YeTOBONoUd Tov AmiSiov Kat TOV UbA- ‘TaVvEpaKaV, TOV WUKOOYIKO ToHEa K.A. Qotdco Guee Uumépxouv Hop@ooViKES Kat AerroupVIKEG SiapopeG avéuicoa ota Bio piha. O1 Siagpopéc autés oBhynoav ot Géonion Siagoponoévav npoypayaTOV oxnone via Tig YuvaiKes, TOUAEXIOTOY Yia opioueva, ein aBhnudtwv. Eniong anoteAouv mv aria diag0- PeTKOY avTaToKploeGY Kal xpdvIaV MpOCAPHOVaY opionévay cuoTnHaTay omy GoKnon, KaBGG Kat Sio- opera Siarapaxdv me Aettoupylag opioyevav opyavoy, énag mx. oupBaiver ue TH Siatapaxéc Te equsivou puoeas oe aDhirpIes nou ouLeTéyoUV oF poypayjara évtovng quaikti¢ SpaomptStntas. A. BIOAOTIKEE AIAQOPEE MET) TON AYO ®YAQN Avdyieoa ora 500 puAG UNdpxouV TUMIKés avaTo- LIK, AettoupyiKés Kal WuXoAoyiKés Stagopés. Ot Mepioddtepo onpavtiKés Siapopes eivat ot GvarouiKés. Eto Ke@aAaio auto dev 6a vive! avagopd oTIg Stapopes avdyieoa ota Seutepevovta xapaKTn- pots TOU @UACU, TOU anoTeAOGY Kal THe mo Yapa- rempiotixés Biapopéc, alné Kupiag 8a ougnmBouv o: HoppohoyiKés Kal AeiToupyIKéc Siapopés Tov opya- av nou &iaBpayariZouv anuavxd poko omy kien ‘Tou odpatos. 1, MuooxeAetixd obompa. O oKeAeto¢ T¢ yU- vaikag elvai kata Kavova To IKpO¢ Kal Eha~ppUG aNd Tov avOpixo. [Siaitepa weta My EuuNvOnavon (WETa THY NAikia wav 50 etdv), N evand8eon aAaTav GTOV cotim iot6 Tov YUVaIKGY jeKavETE, KOI © KivBUvOS eL@pAVIONS OOTEOTMOpwONE Elval HeyaAUTEpOG aNd oT otoug av5peg. AKdun ot yuvaikes éxouv uIKpotepo yog Kat xouAéreno xévtpo Bépous capatos. H Eraxpauiont Srduerpo eivar pnporepn omy YU KEG, ONE KAI TO UMIKOS TOV ave dKpav. Eniong eivar uiKpotepn 1 em@aveia tav nakaudv. To edpog te TMuBhou eival LeyaAUTEPO OTIC yuVaiKEC, Ev WEYAAU- ‘Tepn eival kal n yavia Q A yovia Tou TeTpaKEparou, yeyovds Trou mpodiaGéte! yia ouxvotepes KaKHoEIC omy enyovariBa oug aBhitpig. O1 yuvaixes eupo- IATPIKH THE AQAHEHE vigouy ueyahitepn euxanwia Tov opSpiocwv Kat \Giaitepa Tov apépaceay TOU ayKaVa Kal TOU Kap- mod. AUT Kuplag ogeiAetal om HeyaATEpn MAaoTt- kOmra Tou eppavizouv o1 apBpIKo! CUVBEoHN. To wuiKd compa tg yuvalKag eivat AiyeTEpO averuyévo o¢ adyKpIon Ue Tov avBpa. O1 wes on, ‘yuvaixa avtinpoowmetouy To 33% tou GuvOAIKOU Ba ous BaYaTOG, Ev otoV dvBpa avtinpoG~nevoUY 10 40-42% Mapa Tig rlodoTiKés Ouae Siawopes oxETIKA Lie To jeye80¢ TOV HUIKay Wav, 01 TOIOTIKEG BiaKpO- pc, Bnkadi ot Siagopés avaueca otov tno tov pul Kiiv ivtiv Kal ovKg HeTaBOhiKEs SpactmpIbNtEs TOUS, Bev eivar MOAY cnpavtKés ya th HeyEAN MAeioyNdia Tov [Ud avéyie0a ota Blo Wha, WSiaitepa oe anipo- nowta dtoua. Meté my MAikia tev 60 ere, n UK arpogia ois yuvaikes evar wevahirepn and ont oroug avBpec. Or yuvaines Sia8érouv neploddtEpO BouiKe AiTOG ‘and tous avdpes. To yevovbs autd anodiverai ota BragoperiKa enineda opiouévav opuoviov, nae TOV o1orpoyovav om yuvaika. Eng yuvaikeg nAikiag 18- 25 era To modoot Ainoug eivat nepinou 20-25% Tou capaTKKOd BapoUus, evo oToUG dvBpes KUNalveraL and 8-20%. To wxKpdtepo rodoo%® eupavizerar OTOUg GBAOUWEVOUG Kat To HeYAAUTEPO Oe GtoNa TOU Sev aoKoUvraL. AMG Kat avduieda ova BidxpopA EIN sports unépxet Siawoperixh KaTavouh AmdSOUG sorod. "Etat, 1.x. Ge GBANTES Spopwov avtoync to Ai- nog elval nepinou 4-8% Tou o@uanikod Bapous, evi Navriororxn Tih via GON TpIEG avtoxh eivat 6-12%, Ee a@Antés KadaBdogaipag to Airos eivar 7-10%, eva 0& KahaBoogaipionpies elvat 16-27%. Ee a@hn- ‘té¢ KoAUUBoNG TaxUTMTaC Elva! 5-10%, Evtd oe KO- ‘AuuBrtptes eival 15-25%. 2. KapBtayyetaxé ouompa. O1 yuvaiker eupa- vigouv pixpétepn waiZa LuoKapBiou Kat LiKpOTEpO CU- VoAik6 dyko KapBidg an tous dvépes. Erniong éxouv eyahitepn KapdiaKh ouxvétHTa npeuiog, GARG pi xpOtepn eviom KapBiaKh ouxvorNTa Kara Tv GOKN- ‘on uéyworn¢ évraons ouyKprTKa WE TOUS avBpEC THE IBiac MAKias. O OyKOG TAAHOU, © CUVORIKOG OYKOC ae aros rou KuKAowopel, n aiooqarpivn Kai n HEVIoT, pdoinwyn ofuybvou iva pixpétepa ong yuvaiKes couyKpmka ue Tous avépec (Ek. 25). O KivBuvos aBn- pooKAipwang tev oTe@anaiov apmpiay cival Kate Toki wimpotepog ong yUvaiKes HexeI THY EULMVoTIAU- on, efaitiag tou npootareuiKod pokoU TeV o1oTpo- Yoviv. AMAG Kal 01 oTeMaMiaies apTnpies eupavizouv oplouéves avarounés Siapopes OUYKpITIKA LE TOUC avdpes, 1 ofeieg avranoKpiasi¢ Tou KUKAO@OPIKOU OU- cotiuaros, KaBiic Kai ot xpovieG MpooAPHOYES TOU LE ‘Hy doxnon eivai napopoies via ta Gio @UAA. Napé- ASIKHEH KAI PYNAIKA Hnwic VO2max 21-30 38-60 31-40 34-56 41-60 30-50 59 Hawkia—VO2max 21-30 45-70 31-40 40-65 41-40 35-60 ix. 25, Fives tua uevlomne noGoinune YoU (mifkg/min} er NaIY Ka OW. hota eival Kat ta ewvoiKd anoteAéouara Tc oUoTRUG- “xg puoikig SpaompIoMTa CTY KapBIG Kat Ta aY- veia. 3, Avanveuoniké odommpa. O1 yuvaiKes d1a8é- ToUV [lkpétepoug Mvedpoves and Tous dvBpeG Kal euipavigouv ouyKprtikd yiKpétepoug avanvevoriKoUs OyKous Kar xwontiKéTnTES, O1 Sraq@opés me AEITOUP- Ving tev riveupovaw agopda too Thy npenia, 660 Kat ty doxnon. 4, NeupiKd adompa. O1 Hover Biapopés oto veupiké olotnya amopoWv tn AEITOUpVG TOV VEUpO- uikav ouvayeov. Eric yuvaikes undpxouv evdeiEers tin werapopé tng Siéyeponc enttedeltar raxitepa. 5, EvBoKpikd oommpa. Avaucca ora 500 @U- a undpxouv onyavtixés Siaxpopés ora entineda tov Copuovay nou KuKAo@opOuV Kat icitepa exciveay rou eyouv oxéon Ue Tic AeiToupViec me avarepayeoyic, Snhadh Te Teotootepovns, TeV oIoTPOYOVEV Kal TTC npoyeotepévi. H Teotootepévn, Mou otoUG avépES kuplivetal oe Mohd wna entineda ce oyKpION He TIC yuvaikes, euduveral via Thy eupavion tev Seurepeu- Ovtav xapaKtnpIoTiKGY Tou avSpIKOU @UAOU Kal Yio ‘tv anon me wuiktig Haag Kat 1oxd0¢. Ta o1otpo- yova ong yuvaixec eivat uned8uva via ty Siaydpoe- on TOV YEWNTIKOY opyvav, TOY HOOTEY, TOU HUO- OKEAETIKOY OUOTHYATOS, TE KaTAVOHIAG TOU And Boug toto’ K.4., Ev N Mpoyeotepovn oxeTIZera! UE ‘THY npoeToadia tng LiItPaG via THY eyKUHOSUYN Kat Tov paotov ya th yaRousia. B. AIADOPEE TON AYO @YAQN EE EXEZH ME THN A@AHTIKH ANOAOEH 1. Mopgodoyia puav “Onug avapépOnKe Kot nponyouuévas, Bev na parnpoivrai orpiavunés Siapopéc 1600 omy oUvOE- on TaV Wikay Iv, 600 Kat oT HeTaBOAKéS Heavo~ mre Tous avauieca ota Oto QUAa oF ayOuvaoTa roa. ‘Quing Kar weTagY aTouew Mou yuuVaZovraL, avakoyia tov Bpabelag Kai taxeiag avoTaAG WuiKa wav eaprdrai mepiccétepe and tous xapaKrhpes ‘mg doxniong Kat Aiyétepo and to gio, XaparmmpionKé via Tig yuvalkes eivat Ov we Tm ‘ouotnuatik Goknon we Bap augdvet n pu SovouN, xwpic Th eLpGvion onLavTKTC uikfC UTeptpogiag, eva otoug dvBpeC N avENoN Te WUiKfi¢ \oxUOS oUvi- ag ouvodeietar and avahoyn uneprpodia TAY HU v. H anousia wialrepng uneptpopiag otc yuvalKes werd and doxnon we Bapn mBaviag ogeiAerat ora eAarwopéva enineba tng teotootepémng MoU KUKAO-

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