{"id":166828,"date":"2019-10-15T00:00:00","date_gmt":"2019-10-14T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/9-duvodu-proc-cvicit-rano\/"},"modified":"2022-09-16T12:23:32","modified_gmt":"2022-09-16T10:23:32","slug":"9-duvodu-proc-cvicit-rano","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/9-duvodu-proc-cvicit-rano\/","title":{"rendered":"9 d\u016fvod\u016f, pro\u010d cvi\u010dit r\u00e1no"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/9-duvodu-proc-cvicit-rano\/#Vyhody_ranniho_treninku\" title=\"V\u00fdhody rann\u00edho tr\u00e9ninku\">V\u00fdhody rann\u00edho tr\u00e9ninku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/9-duvodu-proc-cvicit-rano\/#1_Zvysuje_aktivitu_behem_celeho_dne\" title=\"1. Zvy\u0161uje aktivitu b\u011bhem cel\u00e9ho dne\">1. Zvy\u0161uje aktivitu b\u011bhem cel\u00e9ho dne<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/9-duvodu-proc-cvicit-rano\/#2_Zlepsuje_dobrou_naladu\" title=\"2. Zlep\u0161uje dobrou n\u00e1ladu\">2. Zlep\u0161uje dobrou n\u00e1ladu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/9-duvodu-proc-cvicit-rano\/#3_Podporuje_kvalitu_spanku\" title=\"3. Podporuje kvalitu sp\u00e1nku\">3. Podporuje kvalitu sp\u00e1nku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/9-duvodu-proc-cvicit-rano\/#4_Zvysuje_pozornost\" title=\"4. Zvy\u0161uje pozornost\">4. Zvy\u0161uje pozornost<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/9-duvodu-proc-cvicit-rano\/#5_Udrzuje_krevni_tlak_a_cukr_pod_kontrolou\" title=\"5. Udr\u017euje krevn\u00ed tlak a cukr pod kontrolou\">5. Udr\u017euje krevn\u00ed tlak a cukr pod kontrolou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/9-duvodu-proc-cvicit-rano\/#6_Zvysi_hladinu_kortizolu_a_testosteronu\" title=\"6. Zv\u00fd\u0161\u00ed hladinu kortizolu a testosteronu\">6. Zv\u00fd\u0161\u00ed hladinu kortizolu a testosteronu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/9-duvodu-proc-cvicit-rano\/#7_Nic_vas_nebude_rusit\" title=\"7. Nic v\u00e1s nebude ru\u0161it\">7. Nic v\u00e1s nebude ru\u0161it<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/9-duvodu-proc-cvicit-rano\/#8_Vybudujete_si_sebedisciplinu\" title=\"8. Vybudujete si sebediscipl\u00ednu\">8. Vybudujete si sebediscipl\u00ednu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/9-duvodu-proc-cvicit-rano\/#9_Vice_mista_ve_fitku\" title=\"9. V\u00edce m\u00edsta ve fitku\">9. V\u00edce m\u00edsta ve fitku<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Je pro v\u00e1s z\u00e1hadou,&nbsp;<strong>pro\u010d lid\u00e9 cvi\u010d\u00ed v rann\u00edch hodin\u00e1ch?&nbsp;<\/strong>Nevid\u00edte smysl v&nbsp;<strong>rann\u00edm vst\u00e1v\u00e1n\u00ed&nbsp;<\/strong>a n\u00e1sledn\u00e9m&nbsp;<strong>tr\u00e9ninku?&nbsp;<\/strong>Z tohoto d\u016fvodu jsme pro v\u00e1s p\u0159ipravili \u010dl\u00e1nek, kter\u00fd mo\u017en\u00e1 <strong>zm\u011bn\u00ed v\u00e1\u0161 pohled na cvi\u010den\u00ed v \u010dasn\u00fdch rann\u00edch hodin\u00e1ch.&nbsp;<\/strong>Rann\u00ed tr\u00e9nink toti\u017e dok\u00e1\u017ee&nbsp;<strong>zlep\u0161it kvalitu \u017eivota&nbsp;<\/strong>po fyzick\u00e9, ale i psychick\u00e9 str\u00e1nce.&nbsp;Objevte v\u0161echny d\u016fvody,&nbsp;<strong>pro\u010d za\u010d\u00edt cvi\u010dit r\u00e1no,&nbsp;<\/strong>v n\u00e1sleduj\u00edc\u00edch \u0159\u00e1dc\u00edch.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyhody_ranniho_treninku\"><\/span><strong>V\u00fdhody rann\u00edho tr\u00e9ninku<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Zvysuje_aktivitu_behem_celeho_dne\"><\/span><strong>1. Zvy\u0161uje aktivitu b\u011bhem cel\u00e9ho dne<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnoz\u00ed z n\u00e1s si neum\u00ed r\u00e1no p\u0159edstavit <strong>bez \u0161\u00e1lku k\u00e1vy <\/strong>a a\u017e pot\u00e9 se c\u00edt\u00ed p\u0159ipraveni na celodenn\u00ed povinnosti. Zkusili jste <strong>m\u00edsto k\u00e1vy <\/strong>poctiv\u00fd rann\u00ed tr\u00e9nink? V\u00fdsledky studie prok\u00e1zaly, \u017ee <strong>10 minut ch\u016fze po schodech <\/strong>v\u00e1m dod\u00e1 <strong>v\u00edce energie ne\u017e 1 \u0161\u00e1lek k\u00e1vy. <\/strong>T\u00edm nechceme \u0159\u00edci, \u017ee byste m\u011bli p\u0159estat p\u00edt k\u00e1vu, ale <strong>spojit p\u0159\u00edjem <a href=\"https:\/\/gymbeam.cz\/kofein\" class=\"ek-link\">kofeinu<\/a> s fyzickou aktivitou <\/strong>v\u00e1s m\u016f\u017ee nab\u00edt energi\u00ed <strong>je\u0161t\u011b v\u00edce. <\/strong><span style=\"color: #ff6600;\">[4] [5] [6]<\/span> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rann\u00ed tr\u00e9nink&nbsp;<\/strong>toti\u017e pat\u0159\u00ed mezi&nbsp;<strong>nejlep\u0161\u00ed zp\u016fsoby,&nbsp;<\/strong>jak si&nbsp;<strong>udr\u017eet energii&nbsp;<\/strong>b\u011bhem cel\u00e9ho dne.&nbsp;Va\u0161e&nbsp;<strong>t\u011blo a mysl&nbsp;<\/strong>budou d\u00edky n\u011bmu&nbsp;<strong>l\u00e9pe zvl\u00e1dat ka\u017edodenn\u00ed \u00fakoly.&nbsp;<\/strong>B\u011bhem cvi\u010den\u00ed jsou toti\u017e&nbsp;<strong>pl\u00edce a srdce&nbsp;<\/strong>z\u00e1sobov\u00e1ny&nbsp;<strong>kysl\u00edkem a \u017eivinami,&nbsp;<\/strong>co\u017e zlep\u0161uje&nbsp;<strong>odolnost a v\u00fdkon organismu.&nbsp;<\/strong>Zv\u00fd\u0161en\u00edm energie proto&nbsp;<strong>redukujete \u00fanavu&nbsp;<\/strong>a zbav\u00edte se vy\u010derpanosti.&nbsp;<span style=\"color: #ff6600;\">[5] [6]<\/span>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/unnamed_3_.jpg\" alt=\"Pro\u010d za\u010d\u00edt cvi\u010dit r\u00e1no\" width=\"843\" height=\"562\" title=\"Pro\u010d za\u010d\u00edt cvi\u010dit r\u00e1no\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Zlepsuje_dobrou_naladu\"><\/span><strong>2. Zlep\u0161uje dobrou n\u00e1ladu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je v\u011bdecky dok\u00e1z\u00e1no, \u017ee cvi\u010den\u00ed&nbsp;<strong>zlep\u0161uje n\u00e1ladu&nbsp;<\/strong>a&nbsp;je prosp\u011b\u0161n\u00e9 v boji&nbsp;<strong>proti depresi a \u00fazkosti.&nbsp;<\/strong>Z t\u011bla se po tr\u00e9ninku vyplavuj\u00ed&nbsp;<strong>endorfiny,&nbsp;<\/strong>kter\u00e9 sni\u017euj\u00ed&nbsp;<strong>stres a bolest.&nbsp;<\/strong>Slovo&nbsp;<strong>,,endorfin&#8221;&nbsp;<\/strong>je slo\u017eeno z v\u00fdraz\u016f&nbsp;<strong>&#8211; endogenn\u00ed,&nbsp;<\/strong>co\u017e znamen\u00e1 uvnit\u0159 organismu, a&nbsp;<strong>morfin.&nbsp;<\/strong>Endorfiny maj\u00ed v na\u0161em t\u011ble podobn\u00fd \u00fa\u010dinek jako kategorie drog zvan\u00e1&nbsp;<strong>opioidy.&nbsp;<\/strong>V medic\u00edn\u011b jsou opioidy pou\u017e\u00edv\u00e1ny proto, \u017ee&nbsp;<strong>navozuj\u00ed pocit euforie a sni\u017euj\u00ed bolest.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Endorfiny&nbsp;<\/strong>se vyplavuj\u00ed bez ohledu na \u010das tr\u00e9ninku.&nbsp;Rann\u00ed cvi\u010den\u00ed v\u0161ak zp\u016fsob\u00ed, \u017ee&nbsp;<strong>do pr\u00e1ce p\u0159ijdete \u0161\u0165astn\u011bj\u0161\u00ed&nbsp;<\/strong>a&nbsp;<strong>b\u011bhem dne&nbsp;<\/strong>budete m\u00edt&nbsp;<strong>dobrou n\u00e1ladu.&nbsp;<\/strong>Pokud tr\u00e9nujete ve\u010der a n\u00e1sledn\u011b chod\u00edte sp\u00e1t,&nbsp;<strong>\u00fa\u010dink\u016f endorfin\u016f si u\u017eijete&nbsp;<\/strong>m\u00e9n\u011b ne\u017e po rann\u00edm tr\u00e9ninku.&nbsp;<span style=\"color: #ff6600;\">[1]<\/span>&nbsp; &nbsp; &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Podporuje_kvalitu_spanku\"><\/span><strong>3. Podporuje kvalitu sp\u00e1nku<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podle v\u00fdsledk\u016f studie z roku 2014 m\u00e1&nbsp;<strong>rann\u00ed tr\u00e9nink pozitivn\u00ed vliv na sp\u00e1nek.&nbsp;<\/strong>\u00da\u010dastn\u00edci v\u00fdzkumu uvedli, \u017ee&nbsp;<strong>se jim l\u00e9pe spalo&nbsp;<\/strong>b\u011bhem tr\u00e9ninkov\u00fdch dn\u00ed, kdy&nbsp;<strong>cvi\u010dili okolo 7:00.&nbsp;<\/strong>Jejich hlubok\u00fd sp\u00e1nek trval d\u00e9le a k no\u010dn\u00edmu buzen\u00ed nedoch\u00e1zelo tak \u010dasto.&nbsp;Krom\u011b toho jim&nbsp;<strong>us\u00edn\u00e1n\u00ed trvalo krat\u0161\u00ed dobu.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se sp\u00e1nkem souvis\u00ed i dal\u0161\u00ed&nbsp;benefit, kter\u00fd je spojen s&nbsp;<strong>melatoninem &#8211; hormonem sp\u00e1nku.&nbsp;<\/strong>Jeho \u00fakolem je&nbsp;<strong>dostat t\u011blo do relaxa\u010dn\u00ed f\u00e1ze,&nbsp;<\/strong>aby se v\u00e1m ve\u010der l\u00e9pe us\u00ednalo.&nbsp;Pobyt na rann\u00edm sv\u011btle&nbsp;<strong>zvy\u0161uje hladinu melatoninu&nbsp;<\/strong>b\u011bhem noci.&nbsp;To znamen\u00e1, \u017ee rann\u00ed tr\u00e9nink na \u010derstv\u00e9m vzduchu&nbsp;<strong>podpo\u0159\u00ed rychlost ve\u010dern\u00edho us\u00edn\u00e1n\u00ed.&nbsp;<\/strong>Zkuste proto vym\u011bnit b\u011b\u017e\u00edc\u00ed p\u00e1s v posilovn\u011b za rann\u00ed b\u011bh po va\u0161\u00ed ulici. <span style=\"color: #ff6600;\">[5]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159esn\u011b&nbsp;<strong>opa\u010dn\u00fd efekt na sp\u00e1nek&nbsp;<\/strong>m\u00e1 tr\u00e9nink ve ve\u010dern\u00edch a no\u010dn\u00edch hodin\u00e1ch.&nbsp;Va\u0161e t\u011blo je po cvi\u010den\u00ed v ,,nabuzen\u00e9m stavu&#8221;, m\u00e1 vy\u0161\u0161\u00ed teplotu a mysl je st\u00e1le stimulov\u00e1na.&nbsp;Z tohoto d\u016fvodu se m\u016f\u017ee st\u00e1t, \u017ee&nbsp;<strong>nebudete moci usnout,&nbsp;<\/strong>proto\u017ee va\u0161e mysl nen\u00ed dostate\u010dn\u011b unaven\u00e1.&nbsp;<span style=\"color: #ff6600;\">[1]<\/span>&nbsp; &nbsp; &nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1090813304_1_.jpg\" alt=\"Vliv rann\u00edho tr\u00e9ninku na sp\u00e1nek\" width=\"843\" height=\"562\" title=\"Vliv rann\u00edho tr\u00e9ninku na sp\u00e1nek\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Zvysuje_pozornost\"><\/span><strong>4. Zvy\u0161uje pozornost<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u016fle\u017eitou v\u00fdhodou rann\u00edho tr\u00e9ninku je, \u017ee v\u00e1m pom\u016f\u017ee&nbsp;<strong>rozproudit krevn\u00ed ob\u011bh a zlep\u0161it pr\u016ftok krve do mozku.&nbsp;<\/strong>Ji\u017e&nbsp;<strong>30 minut tr\u00e9ninku&nbsp;<\/strong>zp\u016fsob\u00ed, \u017ee v\u00e1\u0161&nbsp;<strong>mozek za\u010dne pracovat kvalitn\u011bj\u0161\u00ed&nbsp;<\/strong>a stane se odoln\u011bj\u0161\u00edm v\u016f\u010di ru\u0161iv\u00fdm vliv\u016fm.&nbsp;D\u00edky rann\u00edmu cvi\u010den\u00ed se v\u00e1m zlep\u0161\u00ed&nbsp;<strong>pam\u011b\u0165, schopnost \u0159e\u0161it probl\u00e9my a pozornost.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1] [17]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potvrdil to i v\u00fdzkum, kter\u00fd testoval vliv&nbsp;<strong>rann\u00edho cvi\u010den\u00ed&nbsp;<\/strong>na zlep\u0161en\u00ed kognitivn\u00edch schopnost\u00ed.&nbsp;Do v\u00fdzkumu se zapojilo&nbsp;<strong>65 mu\u017e\u016f a \u017een.&nbsp;<\/strong>\u00dakolem \u00fa\u010dastn\u00edk\u016f bylo str\u00e1vit&nbsp;<strong>r\u00e1no 30 minut na b\u011b\u017e\u00edc\u00edm p\u00e1su&nbsp;<\/strong>a&nbsp;<strong>ka\u017edou p\u016flhodinu&nbsp;<\/strong>b\u011bhem dne si ud\u011blat&nbsp;<strong>3-minutovou p\u0159est\u00e1vku na ch\u016fzi.&nbsp;<\/strong>Kombinace t\u011bchto aktivit se uk\u00e1zala b\u00fdt nejlep\u0161\u00edm zp\u016fsobem, jak zlep\u0161it&nbsp;<strong>exekutivn\u00ed funkce,&nbsp;<\/strong>jako nap\u0159\u00edklad&nbsp;<span style=\"color: #ff6600;\">[14] [15]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>flexibilitu<\/li><li>\u010dasovou orientaci<\/li><li>uva\u017eov\u00e1n\u00ed<\/li><li>pl\u00e1nov\u00e1n\u00ed<\/li><li>rozhodov\u00e1n\u00ed<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1084046838.jpg\" alt=\"Rann\u00ed tr\u00e9nink, cvi\u010den\u00ed\" width=\"843\" height=\"562\" title=\"Vliv rann\u00edho cvi\u010den\u00ed na pozornost\"\/><\/figure><\/div>\n\n\n\n<p>Zejm\u00e9na obdob\u00ed mezi&nbsp;25 a&nbsp;45 rokem \u017eivota je pro cvi\u010den\u00ed kl\u00ed\u010dov\u00e9, proto\u017ee mozek v\u011bkem ztr\u00e1c\u00ed svou vitalitu a&nbsp;<strong>po 45 roce \u017eivota&nbsp;<\/strong>se&nbsp;<strong>sni\u017euj\u00ed jeho kognitivn\u00ed schopnosti.&nbsp;Pravideln\u00fd tr\u00e9nink&nbsp;<\/strong>zlep\u0161uje \u010dinnost chemick\u00fdch l\u00e1tek v mozku a&nbsp;<strong>pom\u00e1h\u00e1 p\u0159edch\u00e1zet degeneraci hipokampu,&nbsp;<\/strong>kter\u00fd se pod\u00edl\u00ed na&nbsp;<strong>zpracov\u00e1n\u00ed informac\u00ed p\u0159i u\u010den\u00ed, pam\u011bti&nbsp;<\/strong>a&nbsp;<strong>prostorov\u00e9 navigaci.&nbsp;<\/strong><span style=\"color: #ff6600;\">[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Udrzuje_krevni_tlak_a_cukr_pod_kontrolou\"><\/span><strong>5. Udr\u017euje krevn\u00ed tlak a cukr pod kontrolou<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Vysok\u00fd krevn\u00ed tlak&nbsp;<\/strong>je velmi&nbsp;<strong>roz\u0161\u00ed\u0159en\u00e9 kardiovaskul\u00e1rn\u00ed onemocn\u011bn\u00ed.&nbsp;<\/strong>Hypertenze ovliv\u0148uje&nbsp;<strong>20 a\u017e 50% dosp\u011bl\u00e9 populace&nbsp;<\/strong>v rozvinut\u00fdch zem\u00edch.&nbsp;Pouze velmi&nbsp;<strong>mal\u00e9 procento&nbsp;<\/strong>lid\u00ed trp\u00edc\u00edch hypertenz\u00ed m\u00e1 toto onemocn\u011bn\u00ed&nbsp;<strong>pod kontrolou.&nbsp;<\/strong>V zem\u00edch&nbsp;<strong>st\u0159edn\u00ed Evropy&nbsp;<\/strong>dok\u00e1\u017ee l\u00e9\u010dbou udr\u017eovat sv\u016fj krevn\u00ed tlak pouze&nbsp;<strong>20 a\u017e 25% pacient\u016f.&nbsp;<\/strong><span style=\"color: #000000;\"><span style=\"color: #ff6600;\">[5] [9]<\/span><\/span><\/p>\n\n\n\n<p><span style=\"font-size: 12px;\"><span style=\"font-size: 12px;\">&nbsp;<\/span><\/span><\/p>\n\n\n\n<p>Studie z roku 2014 zkoumala&nbsp;<strong>vliv cvi\u010den\u00ed na krevn\u00ed tlak.&nbsp;<\/strong>\u00da\u010dastn\u00edci byli rozd\u011bleni do t\u0159\u00ed skupin, p\u0159i\u010dem\u017e ka\u017ed\u00e1 skupina cvi\u010dila v odli\u0161n\u00e9m \u010dase &#8211; okolo 7:00, ve 13:00, nebo okolo 19:00.&nbsp;V\u00fdzkum prok\u00e1zal z\u0159eteln\u011b&nbsp;<strong>lep\u0161\u00ed v\u00fdsledky&nbsp;<\/strong>ve skupin\u011b, kter\u00e1 tr\u00e9novala okolo&nbsp;<strong>7:00.&nbsp;<\/strong><span style=\"color: #ff6600;\">[5]<\/span>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/__viber_2019-07-11_12-56-47_1.jpg\" alt=\"Pozitivn\u00ed vliv rann\u00edho tr\u00e9ninku na hladinu cukru v krvi\" width=\"843\" height=\"602\" title=\"Pozitivn\u00ed vliv rann\u00edho tr\u00e9ninku na hladinu cukru v krvi\"\/><\/figure><\/div>\n\n\n\n<p>Krom\u011b krevn\u00edho tlaku je rann\u00ed cvi\u010den\u00ed prosp\u011b\u0161n\u00e9 pro udr\u017eov\u00e1n\u00ed&nbsp;<strong>optim\u00e1ln\u00ed hladiny cukru&nbsp;<\/strong>v krvi.&nbsp;B\u011bhem dne se n\u00e1m&nbsp;<strong>\u00farove\u0148 cukru m\u011bn\u00ed,&nbsp;<\/strong>co\u017e je zp\u016fsobeno&nbsp;<strong>p\u0159\u00edjmem stravy a \u017eivotn\u00edm stylem.&nbsp;<\/strong>Po j\u00eddle cukr v krvi stoup\u00e1 a p\u0159i&nbsp;<strong>nedostatku \u017eivin kles\u00e1.&nbsp;<\/strong>M\u00edt p\u0159im\u011b\u0159en\u00fd obsah cukru v krvi je p\u0159itom d\u016fle\u017eit\u00e9 pro ka\u017ed\u00e9ho, proto\u017ee vysok\u00e1 a n\u00edzk\u00e1 hladina cukru&nbsp;<strong>ohro\u017euj\u00ed lidsk\u00e9 zdrav\u00ed.&nbsp;Tr\u00e9nink dopoledne&nbsp;<\/strong>v\u00e1m v\u0161ak m\u016f\u017ee pomoci dostat cukr v krvi do&nbsp;<strong>optim\u00e1ln\u00ed hladiny.&nbsp;<\/strong>Studie z roku 2015 se zam\u011b\u0159ila na srovn\u00e1n\u00ed rann\u00edho a ve\u010dern\u00edho tr\u00e9ninku a jejich vliv na&nbsp;<strong>riziko hypoglyk\u00e9mie u lid\u00ed s cukrovkou 1. typu.&nbsp;<\/strong>V\u00fdsledky prok\u00e1zaly&nbsp;<strong>ni\u017e\u0161\u00ed riziko&nbsp;<\/strong>vzniku n\u00edzk\u00e9 hladiny cukru v krvi pr\u00e1v\u011b&nbsp;<strong>p\u0159i rann\u00edm tr\u00e9ninku.&nbsp;<\/strong><span style=\"color: #ff6600;\">[5] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Zvysi_hladinu_kortizolu_a_testosteronu\"><\/span><strong>6. Zv\u00fd\u0161\u00ed hladinu kortizolu a testosteronu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161e t\u011blo&nbsp;<strong>vylu\u010duje hormony&nbsp;<\/strong>v r\u016fzn\u00fdch \u010dasov\u00fdch intervalech, proto je vhodn\u00e9 podle nich nastavit i sv\u016fj tr\u00e9nink.&nbsp;<strong>Kortizol, hormon stresu,&nbsp;<\/strong>za\u010d\u00edn\u00e1 vylu\u010dovat v \u010dasn\u00fdch rann\u00edch hodin\u00e1ch a jeho&nbsp;<strong>hladina kles\u00e1 ve\u010der.&nbsp;<\/strong>Studie z roku 2008 proto pova\u017euje&nbsp;<strong>rann\u00ed cvi\u010den\u00ed&nbsp;<\/strong>za skv\u011bl\u00fd zp\u016fsob&nbsp;<strong>zv\u00fd\u0161en\u00ed hladiny kortizolu,&nbsp;<\/strong>co\u017e zp\u016fsob\u00ed&nbsp;<strong>pocit probuzen\u00ed&nbsp;<\/strong>ji\u017e od r\u00e1na.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Bereczki_1_.jpg\" alt=\"Vliv rann\u00edho tr\u00e9ninku na hladinu testosteronu\" width=\"843\" height=\"562\" title=\"Vliv rann\u00edho tr\u00e9ninku na hladinu testosteronu\"\/><\/figure><\/div>\n\n\n\n<p>Krom\u011b kortizolu&nbsp;<strong>rann\u00ed tr\u00e9nink ovliv\u0148uje&nbsp;<\/strong>i dal\u0161\u00ed d\u016fle\u017eit\u00fd hormon&nbsp;<strong>&#8211; testosteron.&nbsp;<\/strong>Ten u mu\u017e\u016f p\u016fsob\u00ed na mnoho \u017eivotn\u00edch funkc\u00ed, nap\u0159\u00edklad&nbsp;<strong>dopl\u0148uje energii a je zodpov\u011bdn\u00fd za r\u016fst sval\u016f.&nbsp;Hladina testosteronu&nbsp;<\/strong>je p\u0159itom&nbsp;<strong>v dopoledn\u00edch hodin\u00e1ch o t\u0159etinu vy\u0161\u0161\u00ed&nbsp;<\/strong>ne\u017e odpoledne a ve\u010der.&nbsp;<span style=\"color: #ff6600;\">[11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Nic_vas_nebude_rusit\"><\/span><strong>7. Nic v\u00e1s nebude ru\u0161it<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ruku na srdce, kolikr\u00e1t b\u011bhem tr\u00e9ninku&nbsp;<strong>chyt\u00edte telefon do ruky&nbsp;<\/strong>a chatujete s p\u0159\u00e1teli \u010di kolegy?&nbsp;V\u011bd\u011bli jste v\u0161ak, \u017ee prov\u00e1d\u011bn\u00ed dal\u0161\u00edch aktivit krom\u011b tr\u00e9ninku&nbsp;<strong>sni\u017euje efektivitu&nbsp;<\/strong>cvi\u010den\u00ed a&nbsp;<strong>motivaci&nbsp;<\/strong>tr\u00e9novat?&nbsp;Pokud nedok\u00e1\u017eete nebo&nbsp;<strong>nem\u016f\u017eete nechat mobil zam\u010den\u00fd&nbsp;<\/strong>v \u0161atn\u00ed sk\u0159\u00ed\u0148ce,&nbsp;<strong>vyzkou\u0161ejte rann\u00ed tr\u00e9nink.&nbsp;<\/strong>Je toti\u017e m\u00e9n\u011b pravd\u011bpodobn\u00e9, \u017ee v rann\u00edch hodin\u00e1ch budete dost\u00e1vat zpr\u00e1vy,&nbsp;<strong>e-maily, SMSky&nbsp;<\/strong>nebo&nbsp;<strong>telefon\u00e1ty.&nbsp;<\/strong>Vy p\u0159ece tak\u00e9 nikomu nevol\u00e1te okolo 6:00 r\u00e1no, \u017ee ne?&nbsp;<span style=\"color: #ff6600;\">[5] [16]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1040975384_1_.jpg\" alt=\"Pro\u010d cvi\u010dit r\u00e1no\" width=\"843\" height=\"562\" title=\"Pro\u010d cvi\u010dit r\u00e1no\"\/><\/figure><\/div>\n\n\n\n<p>Ru\u0161iv\u00fdm elementem p\u0159i cvi\u010den\u00ed m\u016f\u017ee b\u00fdt i v\u00e1\u0161 sparing partner.&nbsp;D\u00e1vejte si proto pozor, aby v\u00e1s spole\u010dn\u00e9&nbsp;<strong>rozhovory a z\u00e1bava&nbsp;<\/strong>p\u0159i cvi\u010den\u00ed&nbsp;<strong>nerozptylovaly b\u011bhem tr\u00e9ninku.&nbsp;<\/strong>Pokud je va\u0161\u00edm hlavn\u00edm z\u00e1m\u011brem&nbsp;<strong>poctiv\u011b cvi\u010dit,&nbsp;<\/strong>nem\u011bli byste se nechat ru\u0161it nik\u00fdm a ni\u010d\u00edm, a na to je&nbsp;<strong>rann\u00ed tr\u00e9nink zcela ide\u00e1ln\u00ed.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Vybudujete_si_sebedisciplinu\"><\/span><strong>8. Vybudujete si sebediscipl\u00ednu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010d\u00edt den rann\u00edm tr\u00e9ninkem si&nbsp;<strong>vy\u017eaduje zm\u011bnu \u017eivotn\u00edho stylu.&nbsp;<\/strong>Krom\u011b brzk\u00e9ho vst\u00e1v\u00e1n\u00ed mus\u00edte&nbsp;<strong>upravit i \u010das odchodu do postele,&nbsp;<\/strong>proto\u017ee nedostate\u010dn\u00fd sp\u00e1nek a \u00fanava mohou zna\u010dn\u011b&nbsp;<strong>sn\u00ed\u017eit va\u0161i motivaci tr\u00e9novat r\u00e1no.&nbsp;<\/strong>Chce to discipl\u00ednu, vytrvalost a \u010das, dokud se z rann\u00edho cvi\u010den\u00ed nestane&nbsp;<strong>rutina.&nbsp;<\/strong>V\u00fdzkum z roku 2010 uv\u00e1d\u00ed, \u017ee n\u00e1\u0161 organismus&nbsp;<strong>pot\u0159ebuje pro vybudov\u00e1n\u00ed n\u00e1vyku 66 dn\u016f.&nbsp;<\/strong>V\u00e1\u0161 rann\u00ed tr\u00e9nink se tedy pro v\u00e1s&nbsp;<strong>stane samoz\u0159ejmost\u00ed&nbsp;<\/strong>p\u0159ibli\u017en\u011b&nbsp;<strong>po 2 m\u011bs\u00edc\u00edch.&nbsp;<\/strong>Tipy, jak si vybudovat sebediscipl\u00ednu, najdete tak\u00e9 v na\u0161em \u010dl\u00e1nku&nbsp;<span style=\"color: #ff6600;\"><a title=\"6 krok\u016f k \u017eelezn\u00e9 sebediscipl\u00edn\u011b pro dosa\u017een\u00ed va\u0161ich fitness c\u00edl\u016f\" href=\"https:\/\/gymbeam.cz\/blog\/6-kroku-k-zelezne-sebediscipline-pro-dosazeni-vasich-fitness-cilu\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">6 krok\u016f k \u017eelezn\u00e9 sebediscipl\u00edn\u011b pro dosa\u017een\u00ed va\u0161ich fitness c\u00edl\u016f<\/span><\/a><span style=\"color: #000000;\">.<\/span> [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podle Americk\u00e9ho v\u00fdboru pro cvi\u010den\u00ed (ACE), lid\u00e9, kte\u0159\u00ed cvi\u010d\u00ed r\u00e1no, jsou b\u011bhem&nbsp;<strong>tr\u00e9ninku d\u016fsledn\u011bj\u0161\u00ed a cvi\u010d\u00ed \u010dast\u011bji.&nbsp;<\/strong>Naopak ve\u010dern\u00ed tr\u00e9nink m\u016f\u017ee ovlivnit \u00fanava, znechucen\u00ed, povinnosti nebo jin\u00e9 v\u00fdmluvy.&nbsp;Zkuste t\u011bmto negativn\u00edm faktor\u016fm p\u0159edch\u00e1zet tak, \u017ee p\u0159esunete&nbsp;<strong>cvi\u010den\u00ed na rann\u00ed hodinu.&nbsp;<\/strong><span style=\"color: #ff6600;\">[2]<\/span>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1071151600.jpg\" alt=\"Budujte discipl\u00ednu rann\u00edm tr\u00e9ninkem\" width=\"843\" height=\"562\" title=\"Budujte discipl\u00ednu rann\u00edm tr\u00e9ninkem\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Vice_mista_ve_fitku\"><\/span><strong>9. V\u00edce m\u00edsta ve fitku<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ur\u010dit\u011b i vy zn\u00e1te \u010das, kdy je ve va\u0161em fitku nejv\u00edce lid\u00ed a vy&nbsp;<strong>mus\u00edte \u010dekat na voln\u00e9 stroje.&nbsp;<\/strong>Obecn\u011b jsou&nbsp;<strong>podve\u010der a ve\u010der popul\u00e1rn\u011bj\u0161\u00ed na tr\u00e9nink&nbsp;<\/strong>ne\u017e r\u00e1no.&nbsp;Zejm\u00e9na&nbsp;<strong>b\u011bhem v\u00edkendu&nbsp;<\/strong>lid\u00e9&nbsp;<strong>up\u0159ednost\u0148uj\u00ed sp\u00e1nek, n\u00e1kupy a jin\u00e9 \u010dinnosti&nbsp;<\/strong>p\u0159ed rann\u00edm tr\u00e9ninkem.&nbsp;Pokud pat\u0159\u00edte mezi fanou\u0161ky&nbsp;<strong>pr\u00e1zdn\u00fdch fitness center,&nbsp;<\/strong>doporu\u010dujeme&nbsp;<strong>vst\u00e1t d\u0159\u00edv a d\u00e1t \u0161anci rann\u00edmu cvi\u010den\u00ed.<\/strong>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/unnamed_1__1.jpg\" alt=\"Pro\u010d chodit do fitka r\u00e1no\" width=\"843\" height=\"562\" title=\"Pro\u010d chodit do fitka r\u00e1no\"\/><\/figure><\/div>\n\n\n\n<p>V\u011b\u0159\u00edme, \u017ee jste po p\u0159e\u010dten\u00ed tohoto \u010dl\u00e1nku objevili&nbsp;<strong>9 d\u016fvod\u016f, pro\u010d se vyplat\u00ed cvi\u010dit r\u00e1no,&nbsp;<\/strong>a vyzkou\u0161\u00edte si rann\u00ed tr\u00e9nink i vy.&nbsp;Napi\u0161te n\u00e1m do koment\u00e1\u0159\u016f, zda v\u00e1m vyhovuje&nbsp;<strong>tr\u00e9nink r\u00e1no nebo ve\u010der.&nbsp;<\/strong>Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, nev\u00e1hejte a&nbsp;<strong>podpo\u0159te ho sd\u00edlen\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Rann\u00ed tr\u00e9nink dod\u00e1v\u00e1 energii b\u011bhem dne a zlep\u0161uje sp\u00e1nek. Vyrovn\u00e1v\u00e1 hladiny hormon\u016f, cukru a krevn\u00edho tlaku. Poznejte i vy v\u00fdhody rann\u00edho cvi\u010den\u00ed.<\/p>\n","protected":false},"author":25,"featured_media":110572,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[7479,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-166828","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-trenink","9":"tag-zdravi","10":"tag-zdravy-zivotni-styl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 d\u016fvod\u016f, pro\u010d cvi\u010dit r\u00e1no - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Rann\u00ed tr\u00e9nink dod\u00e1v\u00e1 energii b\u011bhem dne, zlep\u0161uje sp\u00e1nek, vyrovn\u00e1v\u00e1 hladiny hormon\u016f, cukru a krevn\u00edho tlaku. 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