{"id":190923,"date":"2020-10-26T10:00:00","date_gmt":"2020-10-26T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=190923"},"modified":"2023-11-02T14:47:29","modified_gmt":"2023-11-02T13:47:29","slug":"11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/","title":{"rendered":"11 d\u016fvod\u016f, pro\u010d za\u010d\u00edt b\u011bhat. Jak se zm\u011bn\u00ed va\u0161e t\u011blo?"},"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\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/#Proc_zacit_behat\" title=\"Pro\u010d za\u010d\u00edt b\u011bhat?\">Pro\u010d za\u010d\u00edt b\u011bhat?<\/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\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/#1_Spalite_hodne_kalorii_a_tuku\" title=\"1. Sp\u00e1l\u00edte hodn\u011b kalori\u00ed a tuku\">1. Sp\u00e1l\u00edte hodn\u011b kalori\u00ed a tuku<\/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\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/#2_Zlepsi_se_vam_fyzicka_kondice\" title=\"2. Zlep\u0161\u00ed se v\u00e1m fyzick\u00e1 kondice\">2. Zlep\u0161\u00ed se v\u00e1m fyzick\u00e1 kondice<\/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\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/#3_Zlepsite_sve_zdravi\" title=\"3. Zlep\u0161\u00edte sv\u00e9 zdrav\u00ed\">3. Zlep\u0161\u00edte sv\u00e9 zdrav\u00ed<\/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\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/#4_Zlepsi_se_vam_spanek\" title=\"4. Zlep\u0161\u00ed se v\u00e1m sp\u00e1nek\">4. Zlep\u0161\u00ed se v\u00e1m sp\u00e1nek<\/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\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/#5_Budete_se_citit_psychicky_lepe\" title=\"5. Budete se c\u00edtit psychicky l\u00e9pe\">5. Budete se c\u00edtit psychicky l\u00e9pe<\/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\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/#6_Naucite_se_byt_disciplinovani\" title=\"6. Nau\u010d\u00edte se b\u00fdt disciplinovan\u00ed\">6. Nau\u010d\u00edte se b\u00fdt disciplinovan\u00ed<\/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\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/#7_Usetrite_cas\" title=\"7. U\u0161et\u0159\u00edte \u010das\">7. U\u0161et\u0159\u00edte \u010das<\/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\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/#8_Usetrite_penize\" title=\"8. U\u0161et\u0159\u00edte pen\u00edze\">8. U\u0161et\u0159\u00edte pen\u00edze<\/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\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/#9_Prozkoumate_okoli\" title=\"9. Prozkoum\u00e1te okol\u00ed\">9. Prozkoum\u00e1te okol\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/#10_Seznamite_se_s_novymi_lidmi\" title=\"10. Sezn\u00e1m\u00edte se s nov\u00fdmi lidmi\">10. Sezn\u00e1m\u00edte se s nov\u00fdmi lidmi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/#11_Budete_sebevedomejsi\" title=\"11. Budete sebev\u011bdom\u011bj\u0161\u00ed\">11. Budete sebev\u011bdom\u011bj\u0161\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>B\u011bh je obecn\u011b pova\u017eov\u00e1n za jeden z nejp\u0159irozen\u011bj\u0161\u00edch pohyb\u016f, kter\u00e9mu se \u010dlov\u011bk m\u016f\u017ee v\u011bnovat. U\u017e i ty nejmen\u0161\u00ed d\u011bti, jakmile se nau\u010d\u00ed chodit, b\u011bhaj\u00ed jako o \u017eivot. Zlom v\u0161ak u nich \u010dasto nast\u00e1v\u00e1 ve chv\u00edli, kdy p\u0159ich\u00e1z\u00ed do \u0161koly a z b\u011bhu se stane povinnost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u011bh\u00e1n\u00ed \u201c\u0161edes\u00e1tky\u201d na \u010das nebo nekone\u010dn\u00e9 ob\u00edh\u00e1n\u00ed ov\u00e1lu na \u0161koln\u00edm h\u0159i\u0161ti zni\u010dilo kladn\u00fd vztah k tomuto sportu nejednomu d\u00edt\u011bti, kter\u00e9 si tuto nelibost pak p\u0159en\u00e1\u0161\u00ed i do dosp\u011blosti. S n\u00e1stupem do zam\u011bstn\u00e1n\u00ed se pak n\u011bjak\u00e9 b\u011bh\u00e1n\u00ed zd\u00e1 jako je\u0161t\u011b v\u011bt\u0161\u00ed utopie&#8230;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Traumatizuj\u00edc\u00edch z\u00e1\u017eitk\u016f z d\u011btstv\u00ed v\u00e1s asi nezbav\u00edme, ale mo\u017en\u00e1 v\u00e1s dne\u0161n\u00edm \u010dl\u00e1nkem p\u0159esv\u011bd\u010d\u00edme, \u017ee b\u011bh nemus\u00ed b\u00fdt tak \u0161patn\u00fd sport, jak si ho pamatujete. A co teprve a\u017e zjist\u00edte, jak\u00e9 <strong>benefity obecn\u011b b\u011bh m\u00e1 a jak dok\u00e1\u017ee m\u011bnit va\u0161e t\u011blo<\/strong>! Uvid\u00edte, \u017ee mu je\u0161t\u011b d\u00e1te jednu \u0161anci.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_zacit_behat\"><\/span>Pro\u010d za\u010d\u00edt b\u011bhat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Spalite_hodne_kalorii_a_tuku\"><\/span>1. Sp\u00e1l\u00edte hodn\u011b kalori\u00ed a tuku<span class=\"ez-toc-section-end\"><\/span><\/h2>\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1063\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/bota-1-1124x1063.jpg\" alt=\"Spalov\u00e1n\u00ed kalori\u00ed p\u0159i b\u011bhu\" class=\"wp-image-190946\" title=\"Spalov\u00e1n\u00ed kalori\u00ed p\u0159i b\u011bhu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/bota-1-1124x1063.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/bota-1-400x378.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/bota-1-1536x1453.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/bota-1.jpg 1786w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:96px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u011bh se \u0159ad\u00ed mezi sporty, kter\u00e9 maj\u00ed vysok\u00e9 n\u00e1roky na energii. Nen\u00ed tedy divu, \u017ee pokud se \u010dlov\u011bk sna\u017e\u00ed<strong> zhubnout<\/strong>, \u010dasto za\u010dne pr\u00e1v\u011b obut\u00edm sportovn\u00edch tenisek a prvn\u00edm vyb\u011bhnut\u00edm.&nbsp;<\/p>\n\n\n\n<div style=\"height:29px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010det kalori\u00ed, kter\u00e9 b\u011bhem sp\u00e1l\u00edte, z\u00e1vis\u00ed na mnoha faktorech. Z t\u011bch nejd\u016fle\u017eit\u011bj\u0161\u00edch m\u016f\u017eeme jmenovat nap\u0159\u00edklad v\u011bk, rychlost b\u011bhu, d\u00e9lku b\u011bhu, ter\u00e9n \u010di va\u0161i hmotnost.<\/p>\n\n\n\n<div style=\"height:44px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pro lep\u0161\u00ed p\u0159edstavu o sp\u00e1len\u00fdch kalori\u00edch si uve\u010fme p\u0159\u00edklad: <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<p>\u25cf&nbsp; &nbsp; &nbsp; B\u011b\u017ekyn\u011b, kter\u00e1 v\u00e1\u017e\u00ed 60 kg a ub\u011bhne za hodinu 10 km, sp\u00e1l\u00ed b\u011bhem tohoto v\u00fdkonu cca <strong>617 kcal<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u25cf&nbsp; &nbsp; &nbsp; B\u011b\u017eec, kter\u00fd v\u00e1\u017e\u00ed p\u0159ibli\u017en\u011b 80 kg a ub\u011bhne za hodinu 10 km, sp\u00e1l\u00ed b\u011bhem tohoto v\u00fdkonu cca <strong>823 kcal<\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Jak toto mno\u017estv\u00ed kalori\u00ed m\u016f\u017ee re\u00e1ln\u011b vypadat?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><center><strong>J\u00eddlo<\/strong><\/center><\/th><th><center><strong>617 kcal<\/strong><\/center><\/th><th><center><strong>823 kcal<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td><center>Ku\u0159ec\u00ed prsa (za syrova)<\/center><\/td><td><center>560 g<\/center><\/td><td><center>750 g<\/center><\/td><\/tr><tr><td><center><a href=\"https:\/\/gymbeam.cz\/catalogsearch\/result\/?q=r%C3%BD%C5%BEe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">R\u00fd\u017ee<\/a> (za syrova)<\/center><\/td><td><center>175 g<\/center><\/td><td><center>230 g<\/center><\/td><\/tr><tr><td><center><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/jablka-cs\/\" class=\"ek-link\">Jablka<\/a><\/center><\/td><td><center>1080 g<\/center><\/td><td><center>1450 g<\/center><\/td><\/tr><tr><td><a href=\"https:\/\/gymbeam.cz\/mlecna-cokolada-xukkolade-xucker.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><center>Ml\u00e9\u010dn\u00e1 \u010dokol\u00e1da<\/center><\/a><\/td><td><center>115 g<\/center><\/td><td><center>155 g<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se tedy na\u0161i dva b\u011b\u017eci rozhodnou, \u017ee necht\u011bj\u00ed hubnout, a naopak cht\u011bj\u00ed sp\u00e1len\u00e9 kalorie doplnit zp\u011bt do t\u011bla, nem\u011bli by po v\u00fdkonu zapom\u00ednat na kvalitn\u00ed sva\u010dinu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ta by mohla vypadat t\u0159eba takto:<\/strong><\/p>\n\n\n\n<p>\u25cf&nbsp; &nbsp; &nbsp; <strong>B\u011b\u017ekyn\u011b by sp\u00e1len\u00fdch 617 kcal doplnila touto sva\u010dinou:<\/strong> 50 g <a href=\"https:\/\/gymbeam.cz\/ovesne-vlocky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00fdch vlo\u010dek<\/a> (193 kcal), 150 g \u0159eck\u00e9ho b\u00edl\u00e9ho jogurtu s 0 % tuku (86 kcal), 30 g <a href=\"https:\/\/gymbeam.cz\/catalogsearch\/result\/?q=protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dokol\u00e1dov\u00e9ho proteinu<\/a> (115 kcal), 100 g ban\u00e1nu (94 kcal) a 22 g <a href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161\u00eddov\u00e9ho m\u00e1sla<\/a> (132 kcal)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u25cf&nbsp; &nbsp; &nbsp; <strong>B\u011b\u017eec by sp\u00e1len\u00fdch 823 kcal doplnil t\u0159eba touto sva\u010dinou:<\/strong> 80 g ovesn\u00fdch vlo\u010dek (309 kcal), 200 g \u0159eck\u00e9ho b\u00edl\u00e9ho jogurtu s 0 % tuku (115 kcal), 30 g \u010dokol\u00e1dov\u00e9ho proteinu (115 kcal), 100 g ban\u00e1nu (94 kcal) a 31 g ara\u0161\u00eddov\u00e9ho m\u00e1sla (187 kcal)<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/kirkony-9362-1124x749.jpg\" alt=\"Sva\u010dina po b\u011bhu\" class=\"wp-image-190964\" style=\"width:843px;height:562px\" title=\"Sva\u010dina po b\u011bhu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kirkony-9362-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kirkony-9362-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kirkony-9362-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kirkony-9362.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>A co kdyby se na\u0161i b\u011b\u017eci rozhodli, \u017ee budou \u017e\u00edt stejn\u011b jako doposud, tedy budou stejn\u011b aktivn\u00ed a budou j\u00edst st\u00e1le stejn\u011b, jen p\u0159idaj\u00ed nav\u00edc <strong>t\u0159ikr\u00e1t t\u00fddn\u011b hodinov\u00fd b\u011bh o rychlosti 10 km\/h<\/strong>?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud nebudeme po\u010d\u00edtat s adaptac\u00ed organismu a dal\u0161\u00edmi vedlej\u0161\u00edmi faktory, kter\u00e9 by mohly v\u00fdsledek ovlivnit, <strong>dos\u00e1hli by za p\u016fl roku (26 t\u00fddn\u016f) t\u011bchto v\u00fdsledk\u016f:<\/strong><\/p>\n\n\n\n<p>\u25cf&nbsp; &nbsp; &nbsp; B\u011b\u017ekyn\u011b by za toto obdob\u00ed <strong>sp\u00e1lila zhruba 48 126 kcal<\/strong> (spo\u010d\u00edt\u00e1no t\u00edmto zp\u016fsobem: 617x3x26).<\/p>\n\n\n\n<p>\u25cf&nbsp; &nbsp; &nbsp; B\u011b\u017eec by za toto obdob\u00ed <strong>sp\u00e1lil zhruba 64 194 kcal<\/strong> (spo\u010d\u00edt\u00e1no t\u00edmto zp\u016fsobem: 823x3x26).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeden kilogram tuku m\u00e1 p\u0159ibli\u017en\u011b 7700 kcal. Znamen\u00e1 to tedy, \u017ee by za p\u016fl roku b\u011b\u017ekyn\u011b <strong>zhubla p\u0159ibli\u017en\u011b 6,3 kg tuku a b\u011b\u017eec 8,3 kg tuku<\/strong>. Jedin\u00e1 zm\u011bna, kterou by museli ud\u011blat, je j\u00edt t\u0159ikr\u00e1t t\u00fddn\u011b na hodinku b\u011bhat. To nen\u00ed a\u017e takov\u00fd probl\u00e9m, co mysl\u00edte?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A jako bonus ke sp\u00e1len\u00fdm kalori\u00edm z\u00edsk\u00e1te na pohled pevn\u011bj\u0161\u00ed postavu s viditeln\u011b ni\u017e\u0161\u00edm procentem t\u011blesn\u00e9ho tuku a m\u00e9n\u011b viditelnou celulitidou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z v\u00fdpo\u010dt\u016f m\u016f\u017eete vid\u011bt, \u017ee je tento sport opravdu <strong>skv\u011bl\u00fdm n\u00e1strojem pro p\u00e1len\u00ed kalori\u00ed<\/strong>. Pokud budete pravideln\u011b n\u011bkolikr\u00e1t t\u00fddn\u011b b\u011bhat, nemus\u00edte m\u00edt nav\u00edc strach, \u017ee se na va\u0161\u00ed postav\u011b podep\u00ed\u0161e ob\u010dasn\u00fd dort\u00edk s kamar\u00e1dkou u k\u00e1vy. M\u016f\u017eete si ho dop\u0159\u00e1t dokonce i v p\u0159\u00edpad\u011b, \u017ee se sna\u017e\u00edte p\u00e1r kilo zhubnout. Jen dejte pozor, aby se z t\u00e9to v\u00fdjimky nestala pravideln\u00e1 z\u00e1le\u017eitost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Zlepsi_se_vam_fyzicka_kondice\"><\/span>2. Zlep\u0161\u00ed se v\u00e1m fyzick\u00e1 kondice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ur\u010dit\u011b zn\u00e1te ten pocit, kdy\u017e se r\u00e1no lehce zdr\u017e\u00edte a najednou zjist\u00edte, \u017ee v\u00e1m za p\u00e1r minut jede autobus. V tu chv\u00edli za\u010d\u00edn\u00e1 boj s \u010dasem. Za\u010dne to lehce zrychlenou ch\u016fzi, proto\u017ee si mysl\u00edte, \u017ee je\u0161t\u011b st\u00edh\u00e1te, kterou postupn\u011b nahrazujete z\u00e1v\u011bre\u010dn\u00fdm finishem v podob\u011b sprintu k p\u0159ij\u00ed\u017ed\u011bj\u00edc\u00edmu autobusu. A jak to kon\u010d\u00ed? No samoz\u0159ejm\u011b, \u017ee v\u00e1m to zase ujelo&#8230;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud za\u010dnete pravideln\u011b b\u011bhat, je tento sc\u00e9n\u00e1\u0159 u\u017e pouhou minulost\u00ed. Va\u0161e t\u011blo si na tuto aktivitu postupn\u011b zvykne, co\u017e se projev\u00ed tak, \u017ee <strong>budete zvl\u00e1dat b\u011bhat rychleji i del\u0161\u00ed vzd\u00e1lenosti<\/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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/image-1-843x1124.png\" alt=\"B\u011bh a hubnut\u00ed\" class=\"wp-image-190978\" title=\"B\u011bh a hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image-1-843x1124.png 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image-1-300x400.png 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image-1.png 848w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:49px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud jste \u00fapln\u00ed za\u010d\u00e1te\u010dn\u00edci, je pot\u0159eba zvy\u0161ovat z\u00e1t\u011b\u017e postupn\u011b. Je mo\u017en\u00e9, \u017ee poprv\u00e9 ub\u011bhnete 100 metr\u016f a budete muset p\u0159ej\u00edt do ch\u016fze. Je to \u00fapln\u011b norm\u00e1ln\u00ed, dokonce m\u00e1 tento typ aktivity sv\u016fj n\u00e1zev &#8211; <strong>indi\u00e1nsk\u00fd b\u011bh<\/strong>. Tak\u017ee v klidu pomal\u00fdm tempem ub\u011bhnete, co zvl\u00e1dnete, a p\u0159ejdete do rychlej\u0161\u00ed ch\u016fze. Jakmile znovu naberete dech, op\u011bt se rozb\u011bhnete a&nbsp; interval opakujete.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postupem \u010dasu v\u0161ak m\u016f\u017eete \u00fasek b\u011bhu prodlu\u017eovat, a naopak zkracovat \u00faseky ch\u016fze, a\u017e se dostanete do f\u00e1ze, kdy zjist\u00edte, \u017ee u\u017e vlastn\u011b ani ch\u016fzi nepot\u0159ebujete, proto\u017ee zvl\u00e1d\u00e1te b\u011b\u017eet v kuse del\u0161\u00ed dobu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svou kondici mohou d\u00e1le zlep\u0161ovat i b\u011b\u017eci, kter\u00fdm del\u0161\u00ed soustavn\u00fd b\u011bh u\u017e ned\u011bl\u00e1 \u017e\u00e1dn\u00fd probl\u00e9m. <strong>Mo\u017enost\u00ed je spousta, zkuste t\u0159eba:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zv\u00fd\u0161it rychlost b\u011bhu<\/li>\n\n\n\n<li>prodlu\u017eovat ub\u011bhnutou vzd\u00e1lenost<\/li>\n\n\n\n<li>za\u0159adit trasu s v\u011bt\u0161\u00edm p\u0159ev\u00fd\u0161en\u00edm<\/li>\n\n\n\n<li>zkusit HIIT, kdy budete st\u0159\u00eddat intervaly o maxim\u00e1ln\u00ed intenzit\u011b (sprint) s voln\u011bj\u0161\u00edmi intervaly (v\u00fdklus) <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/li>\n\n\n\n<li>zkusit opakov\u00e1n\u00ed sprint\u016f do kopce, kter\u00e9 vyst\u0159\u00edd\u00e1 v\u00fdklus z kopce<\/li>\n\n\n\n<li>fajn\u0161mek\u0159i pak mohou vyzkou\u0161et nap\u0159\u00edklad kombinaci b\u011bhu a cvik\u016f s vlastn\u00ed vahou, kdy nap\u0159\u00edklad 10 minut b\u011b\u017e\u00ed a pak si daj\u00ed 30 klik\u016f, 30 d\u0159ep\u016f s v\u00fdskokem a b\u011b\u017e\u00ed d\u00e1l, t\u00edmto zp\u016fsobem mohou kombinovat jak\u00e9koliv vzd\u00e1lenosti s libovoln\u00fdmi cviky<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak vid\u00edte, mo\u017enost\u00ed, jak se zlep\u0161ovat, je mnoho, sta\u010d\u00ed si jen vybrat, V\u017edy v\u0161ak berte v potaz va\u0161i sou\u010dasnou fyzi\u010dku, abyste si <strong>nezp\u016fsobili zdravotn\u00ed probl\u00e9my<\/strong>. V\u0161echno m\u00e1 sv\u016fj \u010das, a pokud vytrv\u00e1te, bude v\u00e1s na konci \u010dekat odm\u011bna, t\u0159eba pr\u00e1v\u011b v podob\u011b dob\u011bhnut\u00e9ho autobusu bez zad\u00fdch\u00e1n\u00ed, a nav\u00edc s \u00fasm\u011bvem.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Zlepsite_sve_zdravi\"><\/span>3. Zlep\u0161\u00edte sv\u00e9 zdrav\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u0159azen\u00ed pravideln\u00e9 b\u011b\u017eeck\u00e9 aktivity bude m\u00edt dopad nejen na vzhled, ale tak\u00e9 na va\u0161e zdrav\u00ed. Obecn\u011b je doporu\u010dov\u00e1no m\u00edt ka\u017ed\u00fd t\u00fdden minim\u00e1ln\u011b&nbsp;<strong>150 minut aktivit o st\u0159edn\u00ed intenzit\u011b nebo 75 minut aktivit o vysok\u00e9 intenzit\u011b<\/strong>. Jedn\u00e1 se opravdu o \u00fapln\u00e9 minimum, kter\u00e9 by m\u011bl dodr\u017eovat ka\u017ed\u00fd. Tyto aktivn\u00ed minuty m\u016f\u017eeme bez probl\u00e9mu pokr\u00fdt b\u011bhem.<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[3]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravideln\u00fdm sportem budeme posilovat srdce i pl\u00edce, d\u00edky \u010demu\u017e se<strong>&nbsp;zlep\u0161\u00ed n\u00e1\u0161 kardiovaskul\u00e1rn\u00ed syst\u00e9m<\/strong>. To se m\u016f\u017ee projevit nap\u0159\u00edklad sn\u00ed\u017een\u00edm krevn\u00edho tlaku nebo rizika infarktu. Pohybem toti\u017e dok\u00e1\u017eeme vytr\u00e9novat srde\u010dn\u00ed sval na takovou \u00farove\u0148, \u017ee n\u00e1m bude&nbsp;<strong>k p\u0159e\u010derp\u00e1n\u00ed stejn\u00e9ho mno\u017estv\u00ed krve sta\u010dit m\u00e9n\u011b \u00fader\u016f<\/strong>, proto\u017ee se zv\u00fd\u0161\u00ed mno\u017estv\u00ed krve, kter\u00e9 srdce jedn\u00edm bouchnut\u00ed po\u0161le do krevn\u00edho ob\u011bhu. B\u011bhem a dal\u0161\u00edmi sporty mu tak m\u016f\u017eeme u\u0161et\u0159it mnoho pr\u00e1ce a n\u00e1mahy. Dal\u0161\u00edm benefitem pak m\u016f\u017ee b\u00fdt nap\u0159\u00edklad sn\u00ed\u017een\u00ed hladiny cholesterolu \u010di sn\u00ed\u017een\u00ed rizika vzniku osteopor\u00f3zy.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rozs\u00e1hl\u00fdm v\u00fdzkumem, kdy bylo analyzov\u00e1no v\u00edce ne\u017e 170 studi\u00ed, zjistili v\u00fdzkumn\u00edci Friedenreich a Orenstein, \u017ee m\u016f\u017eeme pravidelnou aktivitou dokonce <strong>sn\u00ed\u017eit riziko rakoviny<\/strong> mo\u010dov\u00e9ho m\u011bch\u00fd\u0159e, prsu, tlust\u00e9ho st\u0159eva \u010di \u017ealudku. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6503,48604,41284,28082,28554,5951,36412,28621,5075,28324,48487,28095,29075,29003,29205,30286,29025,34357,36346,36352,53353\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravideln\u00e9 b\u011bh\u00e1n\u00ed m\u00e1 <strong>vliv i na v\u00e1\u0161 imunitn\u00ed syst\u00e9m<\/strong>. Kdy\u017e se rozb\u011bhnete, zv\u00fd\u0161\u00ed se va\u0161e srde\u010dn\u00ed frekvence, \u010d\u00edm\u017e se zrychl\u00ed i krevn\u00ed ob\u011bh. T\u011blo postupn\u011b za\u010dne vyz\u00fdvat bu\u0148ky imunitn\u00edho syst\u00e9mu \u2013 lymfocity (ur\u010dit\u00fd typ b\u00edl\u00fdch krvinek), aby zrychlily a bojovaly proti potenci\u00e1ln\u00ed hrozb\u011b (patogeny). Po zah\u00e1jen\u00ed cvi\u010den\u00ed se tak n\u011bkolikan\u00e1sobn\u011b zv\u00fd\u0161\u00ed po\u010det imunitn\u00edch bun\u011bk. Za 10\u201315 minut po ukon\u010den\u00ed b\u011bhu se po\u010det bun\u011bk vr\u00e1t\u00ed k norm\u00e1lu. Pak v\u0161ak jejich po\u010det d\u00e1le kles\u00e1 pod norm\u00e1ln\u00ed \u00farove\u0148 a m\u016f\u017ee trvat n\u011bkolik hodin, ne\u017e se vr\u00e1t\u00ed zp\u011bt na svou klasickou \u00farove\u0148. Tato doba se naz\u00fdv\u00e1 &#8220;open window&#8221;, b\u011bhem kter\u00e9 by mohlo b\u00fdt t\u011blo n\u00e1chyln\u011bj\u0161\u00ed k onemocn\u011bn\u00ed. Tuto mo\u017enou n\u00e1chylnost v\u0161ak vyvr\u00e1tili Campbell s Turnerem, kte\u0159\u00ed zjistili, \u017ee b\u011bhem t\u00e9to doby imunitn\u00ed bu\u0148ky nezmizely, jen se vyskytuj\u00ed mimo krev a <strong>hledaj\u00ed infekci<\/strong>, co\u017e je p\u0159esn\u011b to, co se od nich o\u010dek\u00e1v\u00e1. Tento proces naz\u00fdv\u00e1me imunitn\u00ed dohled. <span style=\"color:#ff6600\" class=\"tadv-color\">[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>Z t\u011bchto skute\u010dnost\u00ed vypl\u00fdv\u00e1, \u017ee tzv.<strong>\u201dopen window\u201d nen\u00ed tak dramatick\u00e9<\/strong>, jak by se na prvn\u00ed pohled mohlo zd\u00e1t. Pravdou v\u0161ak je, \u017ee se stoupaj\u00edc\u00ed intenzitou a d\u00e9lkou z\u00e1t\u011b\u017ee vzr\u016fst\u00e1 riziko do\u010dasn\u011b sn\u00ed\u017een\u00e9 funkce imunitn\u00edho syst\u00e9mu. K tomu m\u016f\u017ee v\u00e9st i p\u0159\u00edli\u0161 \u010dast\u00e9 tr\u00e9ninkov\u00e9 zat\u00ed\u017een\u00ed, kv\u016fli kter\u00e9mu se organismus nestihne dostate\u010dn\u011b zregenerovat, a tak m\u016f\u017ee b\u00fdt k nemoci n\u00e1chyln\u011bj\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u0161ak za\u0159ad\u00edte p\u0159im\u011b\u0159en\u00e9 d\u00e1vky b\u011bhu a budete db\u00e1t na dostate\u010dnou regeneraci, va\u0161e <strong>obranyschopnost t\u011bla se pos\u00edl\u00ed <\/strong>a vy budete odoln\u011bj\u0161\u00ed v\u016f\u010di vir\u016fm i bakteri\u00edm, kter\u00e9 jsou v\u0161ude kolem n\u00e1s.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/unnamed-86-1124x750.jpg\" alt=\"Zdrav\u011bj\u0161\u00ed d\u00edky b\u011bhu\" class=\"wp-image-191272\" style=\"width:843px;height:563px\" title=\"Zdrav\u011bj\u0161\u00ed d\u00edky b\u011bhu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/unnamed-86-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/unnamed-86-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/unnamed-86-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/unnamed-86-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Zlepsi_se_vam_spanek\"><\/span>4. Zlep\u0161\u00ed se v\u00e1m sp\u00e1nek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud m\u00e1te <strong>probl\u00e9my s ve\u010dern\u00edm us\u00edn\u00e1n\u00edm, \u010dast\u00fdm buzen\u00edm a nekvalitn\u00edm sp\u00e1nkem<\/strong>, mohl by i v t\u011bchto p\u0159\u00edpadech b\u00fdt b\u011bh \u0159e\u0161en\u00edm. Nen\u00ed nejlep\u0161\u00ed volbou j\u00edt b\u011bhat t\u011bsn\u011b p\u0159edt\u00edm, ne\u017e se chyst\u00e1te sp\u00e1t, a to z d\u016fvodu vyplaven\u00ed endorfinu (hormonu \u0161t\u011bst\u00ed), kter\u00fd by mohl zhatit va\u0161e pokusy usnout. Obecn\u011b v\u0161ak na\u0161e t\u011blo funguje tak, \u017ee se pomoc\u00ed b\u011bhu zv\u00fd\u0161\u00ed t\u011blesn\u00e1 teplota. To je pro organismus sign\u00e1l, \u017ee m\u00e1 b\u00fdt vzh\u016fru. Po 30 a\u017e 90 minut\u00e1ch po v\u00fdkonu v\u0161ak t\u011blesn\u00e1 teplota za\u010dne klesat, co\u017e <strong>m\u016f\u017ee postupn\u011b pomoci navodit ospalost<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jestli na sob\u011b tento jev pozorujete, m\u016f\u017ee pro v\u00e1s b\u00fdt vhodn\u00e9 b\u011bhat sp\u00ed\u0161e v odpoledn\u00edch hodin\u00e1ch. Podle v\u011bdc\u016f v\u0161ak p\u0159\u00edli\u0161 nez\u00e1le\u017e\u00ed na tom, v jakou hodinu b\u011bh\u00e1te, pozitivn\u00ed vliv na no\u010dn\u00ed sp\u00e1nek poc\u00edt\u00edte po jak\u00e9mkoliv typu b\u011bhu v jakoukoliv denn\u00ed dobu. <span style=\"color:#ff6600\" class=\"tadv-color\">[7] [8]<\/span> &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ti, kte\u0159\u00ed maj\u00ed opravdu velk\u00fd probl\u00e9m s us\u00edn\u00e1n\u00edm, mohou vyzkou\u0161et <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/pro-lepsi-spanek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dopl\u0148ky pro lep\u0161\u00ed sp\u00e1nek<\/a>, jako je t\u0159eba melatonin, o jeho\u017e benefitech se do\u010dtete v\u00edce v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/melatonin-opravdu-zlepsuje-spanek-a-pomaha-usnout\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Melatonin \u2013 opravdu zlep\u0161uje sp\u00e1nek a pom\u00e1h\u00e1 usnout?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Budete_se_citit_psychicky_lepe\"><\/span>5. Budete se c\u00edtit psychicky l\u00e9pe<span class=\"ez-toc-section-end\"><\/span><\/h2>\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"876\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/decko_orizle-876x1124.jpg\" alt=\"Vitam\u00edn D\" class=\"wp-image-191289\" title=\"Vitam\u00edn D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/decko_orizle-876x1124.jpg 876w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/decko_orizle-312x400.jpg 312w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/decko_orizle-1197x1536.jpg 1197w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/decko_orizle.jpg 1553w\" sizes=\"auto, (max-width: 876px) 100vw, 876px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:75px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Asi v\u00e1s nep\u0159ekvap\u00ed, \u017ee b\u011bh, stejn\u011b jako ostatn\u00ed fyzick\u00e9 aktivity, m\u00e1 <strong>pozitivn\u00ed vliv na sni\u017eov\u00e1n\u00ed hladiny stresu v t\u011ble<\/strong>. Pom\u00e1h\u00e1 p\u0159edev\u0161\u00edm <strong>redukovat stres dlouhodob\u00fd<\/strong>, kter\u00fd m\u00e1 negativn\u00ed vliv nejen na zm\u00edn\u011bnou imunitu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud pravideln\u011b sportujete, tak ur\u010dit\u011b zn\u00e1te ten pocit, kdy\u017e cel\u00fd den nev\u00edte, kde v\u00e1m hlava stoj\u00ed, v\u0161echno na v\u00e1s pad\u00e1, a tak vyraz\u00edte sportovat. A po cvi\u010den\u00ed? V\u0161echny probl\u00e9my se najednou zdaj\u00ed b\u00fdt tak n\u011bjak snesiteln\u011bj\u0161\u00ed a n\u011bkter\u00e1 tr\u00e1pen\u00ed mo\u017en\u00e1 \u00fapln\u011b zmizela. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/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 takhle to funguje i s b\u011bhem. O to v\u00edce si ho m\u016f\u017eete u\u017e\u00edt, pokud se rozhodnete b\u011bhat v p\u0159\u00edrod\u011b na \u010derstv\u00e9m vzduchu. Zrovna aktu\u00e1ln\u00ed podzim je pro to jako stvo\u0159en\u00fd. P\u0159\u00edroda se zbarvuje p\u0159ed o\u010dima, nen\u00ed ani moc velk\u00e9 horko, ani moc velk\u00e1 zima, a nav\u00edc je\u0161t\u011b m\u016f\u017eete zachytit slune\u010dn\u00ed paprsky, ze kter\u00fdch <strong>na\u010derp\u00e1te vitam\u00edn D<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I ten m\u00e1 pozitivn\u00ed <strong>vliv na va\u0161i psychickou pohodu<\/strong>. Bohu\u017eel je jeho hladina p\u0159edev\u0161\u00edm v podzimn\u00edch a zimn\u00edch m\u011bs\u00edc\u00edch ni\u017e\u0161\u00ed, a tak nen\u00ed na \u0161kodu zam\u011b\u0159it se t\u0159eba na p\u0159\u00edjem tu\u010dn\u00fdch ryb \u010di<a href=\"https:\/\/gymbeam.cz\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> suplementaci<\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud i p\u0159i v\u00fdb\u011bhu mysl\u00edte neust\u00e1le na to, co v\u0161e v\u00e1s je\u0161t\u011b \u010dek\u00e1, co se d\u011blo v pr\u00e1ci a podobn\u011b, doporu\u010dujeme pustit si sv\u016fj <strong>obl\u00edben\u00fd playlist<\/strong>, kter\u00fd v\u00e1s zaru\u010den\u011b nakopne, nebo zkusit <strong>poslech podcast\u016f<\/strong>. Budete se muset soust\u0159edit na obsah mluven\u00e9ho slova, a tak v\u00e1m nezbyde kapacita na p\u0159em\u00fd\u0161len\u00ed o sv\u00fdch probl\u00e9mech. Pokud se chcete dozv\u011bd\u011bt n\u011bco ze sv\u011bta fitness, m\u016f\u017eete se zaposlouchat t\u0159eba do<a href=\"https:\/\/bit.ly\/2zfMGmw\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> na\u0161eho podcastu<\/a>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Naucite_se_byt_disciplinovani\"><\/span>6. Nau\u010d\u00edte se b\u00fdt disciplinovan\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dodr\u017eovat stanoven\u00e9 c\u00edle nemus\u00ed b\u00fdt alespo\u0148 b\u011bhem prvn\u00edch p\u00e1r dn\u016f \u010di t\u00fddn\u016f v\u016fbec jednoduch\u00e9. Abyste to zvl\u00e1dli, je pot\u0159eba <strong>d\u00e1vat si re\u00e1ln\u00e9 c\u00edle<\/strong>. Pro za\u010d\u00e1tek bude sta\u010dit, kdy\u017e vyb\u011bhn\u011bte dvakr\u00e1t t\u00fddn\u011b. Stanovte si jasn\u011b, \u017ee pob\u011b\u017e\u00edte nap\u0159\u00edklad v pond\u011bl\u00ed a ve \u010dtvrtek, a opravdu pl\u00e1n dodr\u017ete. I kdyby se v\u00e1m sebev\u00edc necht\u011blo, pr\u0161elo, foukal v\u00edtr nebo cokoliv jin\u00e9.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemus\u00edte b\u011b\u017eet hodinu. Zpo\u010d\u00e1tku m\u016f\u017ee sta\u010dit i p\u00e1r minut. D\u016fle\u017eit\u00e9 je, abyste za\u010dali pracovat na nov\u00e9m n\u00e1vyku. Jedin\u011b t\u00edmto zp\u016fsobim si opravdu udr\u017e\u00edte discipl\u00ednu. Pokud c\u00edt\u00edte, \u017ee opravdu nen\u00ed v\u00e1\u0161 den, ub\u011bhn\u011bte, co m\u016f\u017eete, a zbytek dojd\u011bte proch\u00e1zkou. <strong>Hlavn\u00ed je, \u017ee jste se na b\u011bh nevyka\u0161lali<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Discipl\u00ednu, kterou si vytvo\u0159\u00edte v b\u011bh\u00e1n\u00ed, pak m\u016f\u017eete <strong>p\u0159en\u00e9st do dal\u0161\u00edch sf\u00e9r va\u0161eho \u017eivota<\/strong>. Pokud si dok\u00e1\u017eete napl\u00e1novat b\u011bh a opravdu to zvl\u00e1dnout, pro\u010d byste nedok\u00e1zali <strong>dod\u011blat \u00fakol<\/strong>, kter\u00fd v\u00e1m u\u017e t\u00fdden le\u017e\u00ed na stole? Stejn\u00fdm zp\u016fsobem si pak m\u016f\u017eete rozvrhnout i dny, kdy se budete v\u011bnovat nap\u0159\u00edklad \u00faklidu nebo p\u0159\u00edprav\u011b j\u00eddla na dal\u0161\u00ed dny. Inspirac\u00ed v\u00e1m m\u016f\u017ee b\u00fdt \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-na-efektivni-pripravu-jidel-a-krabickovani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak na efektivn\u00ed p\u0159\u00edpravu j\u00eddel a krabi\u010dkov\u00e1n\u00ed?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00edky stanoven\u00e9mu pl\u00e1nu a z\u00edskan\u00e9 discipl\u00edn\u011b budete p\u0159esn\u011b v\u011bd\u011bt, jak\u00e9 \u010dinnosti v\u00e1s kter\u00fd den \u010dekaj\u00ed, tak\u017ee nad nimi nebudete muset p\u0159em\u00fd\u0161let. Nav\u00edc se vyhnete chaotick\u00e9mu d\u011bl\u00e1n\u00ed n\u011bkolika v\u011bc\u00ed z\u00e1rove\u0148, nebo naopak <strong>chorobn\u00e9mu odkl\u00e1d\u00e1n\u00ed \u010dinnost\u00ed<\/strong>, kter\u00e9 skon\u010d\u00ed le\u017een\u00edm u televize. Bonusem v\u00e1m bude dobr\u00fd pocit ze spln\u011bn\u00fdch c\u00edl\u016f, utvrzen\u00ed v tom, \u017ee dos\u00e1hnete v\u0161eho, co si stanov\u00edte, a nav\u00edc budete m\u00edt d\u00edky pl\u00e1nov\u00e1n\u00ed i <strong>v\u00edce \u010dasu pro sebe<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"822\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_4845-1124x822.jpg\" alt=\"B\u011bh a discipl\u00edna\" class=\"wp-image-191302\" style=\"width:843px;height:617px\" title=\"B\u011bh a discipl\u00edna\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_4845-1124x822.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_4845-400x292.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_4845-1536x1123.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_4845-2048x1497.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Usetrite_cas\"><\/span>7. U\u0161et\u0159\u00edte \u010das<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kolikr\u00e1t u\u017e jste od n\u011bkoho (mo\u017en\u00e1 i od sebe) sly\u0161eli v\u00fdmluvu, \u017ee na cvi\u010den\u00ed nen\u00ed \u010das? Pro extr\u00e9mn\u011b vyt\u00ed\u017een\u00e9ho \u010dlov\u011bka m\u016f\u017ee b\u00fdt n\u00e1ro\u010dn\u00e9 zorganizovat si \u010das tak, aby chodil do fitka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nezd\u00e1 se to, ale kdy\u017e si to se\u010dteme:<\/strong><\/p>\n\n\n\n<p>\u25cf&nbsp; &nbsp; &nbsp; Cesta do fitka (20 min), zaplacen\u00ed vstupu, p\u0159evle\u010den\u00ed, nachyst\u00e1n\u00ed v \u0161atn\u011b (10 min), tr\u00e9nink (60 min), pokec s p\u0159\u00e1teli (10 min), sprcha po cvi\u010den\u00ed (10 min), f\u00e9nov\u00e1n\u00ed vlas\u016f, abyste cestou dom\u016f nenastydli (10 min), cesta dom\u016f (20 min), vyklizen\u00ed sportovn\u00ed ta\u0161ky (5 min).<\/p>\n\n\n\n<p>\u25cf&nbsp; &nbsp; &nbsp; Ve fin\u00e1le n\u00e1m <strong>jedna hodina cvi\u010den\u00ed m\u016f\u017ee ukrojit ze dne bez probl\u00e9mu i 140 minut<\/strong>, to si ka\u017ed\u00fd nem\u016f\u017ee dovolit, pokud chod\u00ed do pr\u00e1ce, mus\u00ed nakoupit, star\u00e1 se o rodinu a podobn\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>&nbsp;A te\u010f si to srovnejme s b\u011bhem:<\/strong><\/p>\n\n\n\n<p>\u25cf&nbsp; &nbsp; &nbsp; P\u0159evle\u010den\u00ed do b\u011b\u017eeck\u00e9ho oble\u010den\u00ed v pohodl\u00ed domova (5 min), b\u011b\u017eeck\u00fd tr\u00e9nink (60 min), uklizen\u00ed b\u011b\u017eeck\u00e9ho oble\u010den\u00ed (5 min), sprcha (10 min).<\/p>\n\n\n\n<p>\u25cf&nbsp; &nbsp; &nbsp; A v\u00fdsledek? D\u00edky b\u011bhu jsme <strong>u\u0161et\u0159ili celou hodinu \u010dasu<\/strong>. Za tu dobu \u010dlov\u011bk m\u016f\u017ee stihnout nakrabi\u010dkovat j\u00eddlo na dal\u0161\u00ed den, nave\u010de\u0159et se a je\u0161t\u011b stihnout i uklidit kuchy\u0148.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u017ee te\u010f u\u017e se opravdu na \u010das vymlouvat nem\u016f\u017eete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Usetrite_penize\"><\/span>8. U\u0161et\u0159\u00edte pen\u00edze<span class=\"ez-toc-section-end\"><\/span><\/h2>\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"942\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/obleceni-1-1124x942.jpg\" alt=\"B\u011bh\u00e1n\u00edm u\u0161et\u0159\u00edte pen\u00edze\" class=\"wp-image-191059\" title=\"B\u011bh\u00e1n\u00edm u\u0161et\u0159\u00edte pen\u00edze\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/obleceni-1-1124x942.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/obleceni-1-400x335.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/obleceni-1-1536x1287.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/obleceni-1.jpg 1746w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud jste se rozhodli, \u017ee m\u00edsto kardia na orbitreku t\u0159ikr\u00e1t t\u00fddn\u011b ve fitku nahrad\u00edte tuto aktivitu b\u011bh\u00e1n\u00edm, uvid\u00edte, \u017ee tento<strong> rozd\u00edl poc\u00edt\u00ed i va\u0161e pen\u011b\u017eenka<\/strong>. Kdy\u017e budeme po\u010d\u00edtat, \u017ee pr\u016fm\u011brn\u011b stoj\u00ed vstup do fitka cca 90 k\u010d, u\u0161et\u0159\u00edme za t\u00fdden 270 k\u010d. I kdy\u017e se nejedn\u00e1 o z\u00e1vratnou sumu, za m\u011bs\u00edc u\u017e je to 1080 k\u010d a za rok dokonce <strong>14 040 k\u010d<\/strong>, co\u017e u\u017e je slu\u0161n\u00e1 \u010d\u00e1stka, ne?<\/p>\n\n\n\n<div style=\"height:47px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vzhledem k tomu, \u017ee u\u0161et\u0159\u00edte tolik pen\u011bz, a nav\u00edc na sob\u011b mak\u00e1te b\u011bh\u00e1n\u00edm, zaslou\u017e\u00edte si ob\u010das n\u011bjakou radost! N\u00e1kup<a href=\"https:\/\/gymbeam.cz\/fitness-obleceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> sportovn\u00edho oble\u010den\u00ed<\/a> je pro tuto p\u0159\u00edle\u017eitost jako stvo\u0159en\u00fd. Nejen\u017ee se odm\u011bn\u00edte, ale nav\u00edc z\u00edsk\u00e1te i <strong>novou motivaci ke sportu<\/strong>. Byla by p\u0159ece \u0161koda, aby v\u00e1m nov\u00e9 kousky jen tak le\u017eely v \u0161atn\u00edku. Dal\u0161\u00ed v\u00fdb\u011bh bude pro jejich vyzkou\u0161en\u00ed jako stvo\u0159en\u00fd.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Prozkoumate_okoli\"><\/span>9. Prozkoum\u00e1te okol\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ur\u010dit\u011b m\u00e1te u\u017e vy\u0161lapanou svou cestu do pr\u00e1ce, z pr\u00e1ce, na n\u00e1kup, do kav\u00e1rny a podobn\u011b. V\u00edte ale, <strong>kam vedou ty uli\u010dky<\/strong> za va\u0161\u00edm domem, kam b\u011b\u017en\u011b nechod\u00edte? Mo\u017en\u00e1 budete sami p\u0159ekvapeni, co v\u0161echno se skr\u00fdv\u00e1 ve va\u0161em okol\u00ed. Mo\u017en\u00e1 m\u00e1te p\u00e1r kilometr\u016f od domu \u00fadol\u00ed, kde jste nikdy nebyli, a mo\u017en\u00e1 byste se mohli zab\u011bhnout pod\u00edvat, jak se zm\u011bnila m\u00edsta, kter\u00e1 jste nav\u0161t\u011bvovali p\u0159ed n\u011bkolika lety.<strong> Mo\u017enost\u00ed je spousta<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A jestli m\u00e1te pocit, \u017ee v\u00e1s v okol\u00ed u\u017e nic nep\u0159ekvap\u00ed, zkuste pogooglit, co se nach\u00e1z\u00ed ve vzd\u00e1len\u011bj\u0161\u00edm okol\u00ed va\u0161eho bydli\u0161t\u011b. Nemus\u00edte vyb\u00edhat jen od domu, m\u016f\u017eete kousek popojet, tam se prob\u011bhnout, a pak se zase vr\u00e1tit hromadnou dopravou nebo autem zp\u011bt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed mo\u017enost\u00ed, jak se p\u0159i b\u011bhu pod\u00edvat d\u00e1l, je poprosit n\u011bkoho bl\u00edzk\u00e9ho, a\u017e n\u011bkam pojede, aby v\u00e1s vzal s sebou a vysadil po n\u011bkolika kilometrech. Vy se pak m\u016f\u017eete prob\u011bhnout dom\u016f. T\u00edm, \u017ee nepob\u011b\u017e\u00edte tam a zp\u011bt, ale jen zp\u011bt dom\u016f, m\u016f\u017eete <strong>pozn\u00e1vat vzd\u00e1len\u011bj\u0161\u00ed m\u00edsta<\/strong>. V tomto p\u0159\u00edpad\u011b v\u0161ak doporu\u010dujeme vyb\u00edhat i s telefonem vybaven\u00fdm GPS. Snadno se m\u016f\u017ee st\u00e1t, \u017ee se v nezn\u00e1m\u00e9m prost\u0159ed\u00ed ztrat\u00edte, a tak by se z pl\u00e1novan\u00e9ho 10kilometrov\u00e9ho v\u00fdb\u011bhu mohlo st\u00e1t 15kilometrov\u00e9 utrpen\u00ed.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/1-33-1124x749.jpg\" alt=\"Prozkoum\u00e1n\u00ed okol\u00ed d\u00edky b\u011bhu\" class=\"wp-image-191143\" style=\"width:843px;height:562px\" title=\"Prozkoum\u00e1n\u00ed okol\u00ed d\u00edky b\u011bhu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/1-33-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/1-33-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/1-33-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/1-33.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Seznamite_se_s_novymi_lidmi\"><\/span>10. Sezn\u00e1m\u00edte se s nov\u00fdmi lidmi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pravd\u011bpodobn\u011b se v\u00e1m stalo, \u017ee na v\u00e1s p\u0159i b\u011bhu n\u011bkdo m\u00e1val nebo se na v\u00e1s alespo\u0148 usm\u00e1l. Ne, holky, neznamen\u00e1 to, \u017ee m\u00e1te prvn\u00edho n\u00e1padn\u00edka. Sp\u00ed\u0161e toto chov\u00e1n\u00ed vystihuje mentalitu b\u011b\u017ec\u016f a obecn\u011b to, jak\u00e1 je <strong>komunita v r\u00e1mci tohoto sportu<\/strong>. B\u011b\u017eci mezi sebe r\u00e1di p\u0159iv\u00edtaj\u00ed nov\u00e1\u010dky, t\u00edmto gestem se jim sna\u017e\u00ed vyj\u00e1d\u0159it podporu, nebo\u0165 ka\u017ed\u00fd \u010dlov\u011bk, kter\u00fd b\u011bh\u00e1, moc dob\u0159e v\u00ed, jak t\u011b\u017ek\u00e9 mohou b\u00fdt za\u010d\u00e1tky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S lidmi, kter\u00e9 pravideln\u011b potk\u00e1vaj\u00ed na sv\u00fdch tras\u00e1ch, pak ob\u010das prohod\u00ed i p\u00e1r slov nebo si daj\u00ed spole\u010dn\u00fd kilometr. V\u011bdom\u00ed, <strong>\u017ee v tom nejste sami<\/strong>, v\u00e1m m\u016f\u017ee zejm\u00e9na v za\u010d\u00e1tc\u00edch pomoci. A pokud u\u017e se na to c\u00edt\u00edte, m\u016f\u017eete se klidn\u011b z\u00fa\u010dastnit i n\u011bjak\u00e9ho b\u011b\u017eeck\u00e9ho z\u00e1vodu, kde pozn\u00e1te dal\u0161\u00ed lidi se stejn\u00fdm z\u00e1jmem, a nav\u00edc si odnesete i skv\u011bl\u00fd sportovn\u00ed z\u00e1\u017eitek, kter\u00fd v\u00e1s motivuje k dal\u0161\u00edmu tr\u00e9ninku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Budete_sebevedomejsi\"><\/span>11. Budete sebev\u011bdom\u011bj\u0161\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1027\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_7900-1-1027x1124.jpg\" alt=\"B\u011bh a vy\u0161\u0161\u00ed sebev\u011bdom\u00ed\" class=\"wp-image-191129\" title=\"B\u011bh a vy\u0161\u0161\u00ed sebev\u011bdom\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7900-1-1027x1124.jpg 1027w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7900-1-366x400.jpg 366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7900-1-1404x1536.jpg 1404w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7900-1.jpg 1783w\" sizes=\"auto, (max-width: 1027px) 100vw, 1027px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:74px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u017ee si to hezky shrneme. D\u00edky b\u011bhu snadno zhubnete, <strong>zlep\u0161\u00ed se v\u00e1m fyzi\u010dka<\/strong>, <strong>zdrav\u00ed<\/strong>, sp\u00e1nek, budete <strong>psychicky v\u00edce v pohod\u011b<\/strong>, budete disciplinovan\u00ed, dodr\u017eov\u00e1n\u00ed term\u00ednu ve v\u0161ech sf\u00e9r\u00e1ch \u017eivota pro v\u00e1s bude samoz\u0159ejmost\u00ed, u\u0161et\u0159\u00edte \u010das a pen\u00edze, za kter\u00e9 si nakoup\u00edte t\u0159eba nov\u00e9 sportovn\u00ed oble\u010den\u00ed, a nav\u00edc z\u00edsk\u00e1te i nov\u00e9 p\u0159\u00e1tele. Co v\u00edc je\u0161t\u011b pot\u0159ebujete, abyste se c\u00edtili sebev\u011bdom\u011bji? Mysl\u00edm, \u017ee tohle je slu\u0161n\u00fd z\u00e1klad, na kter\u00e9m se d\u00e1 stav\u011bt. A p\u0159itom sta\u010d\u00ed tak m\u00e1lo \u2013 abyste <strong>n\u011bkolikr\u00e1t t\u00fddn\u011b ub\u011bhli p\u00e1r kilometr\u016f<\/strong>.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<div style=\"height:57px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h3\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u011bh, stejn\u011b jako i jin\u00e9 sporty, m\u00e1 <strong>mnoho zdravotn\u00edch benefit\u016f pro va\u0161i psychiku<\/strong>. Z\u00e1rove\u0148 se jedn\u00e1 o skv\u011bl\u00fd prost\u0159edek k dosa\u017een\u00ed va\u0161\u00ed vysn\u011bn\u00e9 postavy. Pokud v\u0161ak tou\u017e\u00edte po tom, abyste byli kompletn\u00ed v\u0161estrann\u00fd sportovec, je vhodn\u00e9 jej <strong>kombinovat i se silov\u00fdm tr\u00e9ninkem<\/strong>.<\/p>\n\n\n\n<p>Z\u00e1rove\u0148 je pot\u0159eba zam\u011b\u0159it se i na kvalitn\u00ed stravu, kter\u00e1 v\u00e1m pom\u016f\u017ee<strong> doplnit energii<\/strong> po n\u00e1ro\u010dn\u00e9m v\u00fdb\u011bhu a dod\u00e1 s\u00edlu na dal\u0161\u00ed. Pomoc najdete t\u0159eba v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\">Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?<\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Pokud u\u017e m\u00e1te s b\u011bhem n\u011bjakou zku\u0161enost, a\u0165 u\u017e je negativn\u00ed, nebo pozitivn\u00ed, budeme r\u00e1di, kdy\u017e se o ni s n\u00e1mi pod\u011bl\u00edte. A jestli v\u00e1s \u010dl\u00e1nek p\u0159esv\u011bd\u010dil o tom, \u017ee j\u00edt b\u011bhat nen\u00ed \u00fapln\u011b \u0161patn\u00fd n\u00e1pad, sd\u00edlejte ho i mezi sv\u00e9 p\u0159\u00e1tele. T\u0159eba d\u00edky tomu najdete sv\u00e9ho par\u0165\u00e1ka, se kter\u00fdm pro v\u00e1s bude b\u011bh\u00e1n\u00ed jednodu\u0161\u0161\u00ed.&nbsp;<\/p>\n\n\n\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\"><a href=\"https:\/\/gymbeam.com\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\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\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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>Pro mnoho lid\u00ed je b\u011bh\u00e1n\u00ed no\u010dn\u00ed m\u016frou. Mo\u017en\u00e1 v\u0161ak sv\u016fj n\u00e1zor zm\u011bn\u00edte, kdy\u017e zjist\u00edte, \u017ee se jedn\u00e1 o skv\u011bl\u00e9ho pomocn\u00edka p\u0159i hubnut\u00ed. Poj\u010fme se sezn\u00e1mit i s dal\u0161\u00edmi benefity. <\/p>\n","protected":false},"author":100,"featured_media":191563,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6261,6369,7479,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-190923","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-beh-cs","9":"tag-hubnuti","10":"tag-trenink","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>11 d\u016fvod\u016f, pro\u010d za\u010d\u00edt b\u011bhat. 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