{"id":195808,"date":"2020-11-13T09:30:00","date_gmt":"2020-11-13T08:30:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=195808"},"modified":"2021-11-05T12:59:03","modified_gmt":"2021-11-05T11:59:03","slug":"jak-ziskat-silnejsi-imunitu-diky-otuzovani","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-ziskat-silnejsi-imunitu-diky-otuzovani\/","title":{"rendered":"Jak z\u00edskat siln\u011bj\u0161\u00ed imunitu d\u00edky otu\u017eov\u00e1n\u00ed?"},"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\/jak-ziskat-silnejsi-imunitu-diky-otuzovani\/#Co_otuzovanim_ziskate\" title=\"Co otu\u017eov\u00e1n\u00edm z\u00edsk\u00e1te?\">Co otu\u017eov\u00e1n\u00edm z\u00edsk\u00e1te?<\/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\/jak-ziskat-silnejsi-imunitu-diky-otuzovani\/#Jak_s_otuzovanim_zacit_a_jake_jsou_moznosti_otuzovani\" title=\"Jak s&nbsp;otu\u017eov\u00e1n\u00edm za\u010d\u00edt a jak\u00e9 jsou mo\u017enosti otu\u017eov\u00e1n\u00ed?\">Jak s&nbsp;otu\u017eov\u00e1n\u00edm za\u010d\u00edt a jak\u00e9 jsou mo\u017enosti otu\u017eov\u00e1n\u00ed?<\/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\/jak-ziskat-silnejsi-imunitu-diky-otuzovani\/#Co_dokaze_ledovy_muz_Wim_Hof_se_svym_telem_diky_chladu\" title=\"Co dok\u00e1\u017ee ledov\u00fd mu\u017e Wim Hof se sv\u00fdm t\u011blem d\u00edky chladu?&nbsp;&nbsp;\">Co dok\u00e1\u017ee ledov\u00fd mu\u017e Wim Hof se sv\u00fdm t\u011blem d\u00edky chladu?&nbsp;&nbsp;<\/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\/jak-ziskat-silnejsi-imunitu-diky-otuzovani\/#Co_si_z_toho_vzit\" title=\"Co si z&nbsp;toho vz\u00edt?\">Co si z&nbsp;toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Obliba otu\u017eov\u00e1n\u00ed se v&nbsp;posledn\u00edch letech roz\u0161i\u0159uje<\/strong> daleko za hranice komunit zimn\u00edch plavc\u016f, a to zejm\u00e9na d\u00edky jeho \u0161irok\u00fdm pozitivn\u00edm \u00fa\u010dink\u016fm na na\u0161e zdrav\u00ed. T\u00e9m\u011b\u0159 ka\u017ed\u00fd, kdo se zab\u00fdv\u00e1 biohackingem s&nbsp;touhou st\u00e1t se co nejlep\u0161\u00ed a nejzdrav\u011bj\u0161\u00ed verz\u00ed sebe sama, vyu\u017e\u00edv\u00e1 <strong>chlad <\/strong>jako jeden z&nbsp;prvn\u00edch n\u00e1stroj\u016f na cest\u011b k<strong>&nbsp;umocn\u011bn\u00ed sv\u00e9ho \u017eivotn\u00edho potenci\u00e1lu<\/strong>. Nejedn\u00e1 se ov\u0161em o \u017e\u00e1dn\u00e9 extr\u00e9mn\u00ed v\u00fdkony v&nbsp;podob\u011b zimn\u00edch v\u00fdstup\u016f na vrcholky hor v&nbsp;kra\u0165asech a pono\u017ek\u00e1ch nebo skoro dvouhodinov\u00fd pobyt v&nbsp;k\u00e1di s&nbsp;ledem jako v&nbsp;p\u0159\u00edpad\u011b nejzn\u00e1m\u011bj\u0161\u00edho ledov\u00e9ho mu\u017ee Wima Hofa. Jde o postupn\u00fd proces, jak si k&nbsp;otu\u017eov\u00e1n\u00ed naj\u00edt svou cestu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>U\u017e starov\u011bk\u00e9 civilizace p\u0159ed n\u00e1mi znaly s\u00edlu chladu<\/strong>, kter\u00e9mu se nyn\u00ed br\u00e1n\u00edme a bojujeme proti n\u011bmu p\u0159etopen\u00fdmi domy, vyh\u0159\u00edvan\u00fdmi seda\u010dkami nebo vrstv\u00edc\u00edm se oble\u010den\u00edm. Komu v&nbsp;\u017eivot\u011b maminka nezapomn\u011bla p\u0159ipomenout, aby se po\u0159\u00e1dn\u011b obl\u00e9kl, jinak bude nemocn\u00fd? Trouf\u00e1m si tvrdit, \u017ee jsme to sl\u00fdch\u00e1vali v\u0161ichni. Ale s&nbsp;t\u00edmto za\u017eit\u00fdm tvrzen\u00edm to nen\u00ed tak \u00fapln\u011b pravda a dv\u011b tepl\u00e9 vrstvy pod bundou v&nbsp;pr\u016fb\u011bhu zimy nejsou pot\u0159eba. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20133]<\/span>&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=\"Co_otuzovanim_ziskate\"><\/span>Co otu\u017eov\u00e1n\u00edm z\u00edsk\u00e1te?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vst\u00e1vaj\u00ed v\u00e1m hr\u016fzou vlasy na hlav\u011b p\u0159i p\u0159edstav\u011b rann\u00ed studen\u00e9 sprchy nebo zahozen\u00ed pleten\u00e9ho svetru od babi\u010dky n\u011bkam do kouta sk\u0159\u00edn\u011b s oble\u010den\u00edm? Nejste sami, kdy\u017e mi r\u00e1no zazvon\u00ed bud\u00edk a je\u0161t\u011b se c\u00edt\u00edm tak na dv\u011b hodiny sp\u00e1nku, studen\u00e1 sprcha m\u011b p\u0159esv\u011bd\u010d\u00ed o opaku a r\u00e1no je hned energi\u010dt\u011bj\u0161\u00ed i produktivn\u011bj\u0161\u00ed. Dokonce bych \u0159ekl, \u017ee je to je\u0161t\u011b <strong>lep\u0161\u00ed nakop\u00e1va\u010d ne\u017e rann\u00ed k\u00e1va<\/strong> se zalepen\u00fdma o\u010dima vypit\u00e1 na autopilota. Pro\u010d stoj\u00ed za to se takto \u201etr\u00e1pit\u201c?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/DSC00864-_OK-1124x751.jpg\" alt=\"Co otu\u017eov\u00e1n\u00edm z\u00edsk\u00e1te?\" class=\"wp-image-195894\" width=\"843\" height=\"563\" title=\"Co otu\u017eov\u00e1n\u00edm z\u00edsk\u00e1te?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC00864-_OK-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC00864-_OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC00864-_OK-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC00864-_OK-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Budete m\u00edt odoln\u011bj\u0161\u00ed imunitn\u00ed syst\u00e9m&nbsp;<\/h3>\n\n\n\n<p>Pravideln\u00e9 otu\u017eov\u00e1n\u00ed dok\u00e1\u017ee <strong>sn\u00ed\u017eit hladinu stresov\u00e9ho hormonu kortizolu<\/strong>, co\u017e v\u00e1m m\u016f\u017ee pomoci l\u00e9pe se vypo\u0159\u00e1dat s \u00fa\u010dinky dlouhodob\u00e9ho stresu. Ten oslabuje obranyschopnost organismu sn\u00ed\u017eenou tvorbou bun\u011bk imunitn\u00edho syst\u00e9mu. Otu\u017eov\u00e1n\u00edm doc\u00edl\u00edte nejen sn\u00ed\u017een\u00ed kortizolu, ale i <strong>zv\u00fd\u0161en\u00ed imunitn\u00edch bun\u011bk v&nbsp;podob\u011b b\u00edl\u00fdch krvinek, monocyt\u016f nebo interleukinu[IL]-6.<\/strong> D\u00edky tomu se v&nbsp;pr\u016fb\u011bhu \u010dasu m\u016f\u017ee st\u00e1t <strong>imunitn\u00ed syst\u00e9m odoln\u011bj\u0161\u00ed<\/strong> a l\u00e9pe vyzbrojen\u00fd pro boj s p\u0159\u00edpadnou infekc\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[4\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u011bdci z&nbsp;Nizozemska zkoumali, jestli je mo\u017en\u00e9 pozitivn\u011b ovlivnit imunitn\u00ed odpov\u011b\u010f organismu na bakteri\u00e1ln\u00ed infekci d\u00edky otu\u017eov\u00e1n\u00ed, meditaci nebo dechov\u00fdm cvi\u010den\u00edm. A zjistili, \u017ee je to mo\u017en\u00e9. \u00da\u010dastn\u00edci studie, kte\u0159\u00ed praktikovali jednu z&nbsp;t\u011bchto technik, poci\u0165ovali <strong>m\u00e9n\u011b p\u0159\u00edznak\u016f onemocn\u011bn\u00ed<\/strong> a z\u00e1rove\u0148 m\u011bli v&nbsp;krvi v\u011bt\u0161\u00ed koncentraci protiz\u00e1n\u011btliv\u00fdch l\u00e1tek ne\u017e proz\u00e1n\u011btliv\u00fdch cytokin\u016f jako odpov\u011b\u010f na infekci. V\u011bdci potvrdili i <strong>v\u011bt\u0161\u00ed odolnost v\u016f\u010di stresu v&nbsp;p\u0159\u00edpad\u011b otu\u017eov\u00e1n\u00ed.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[7]&nbsp;<\/span><\/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 studie na vzorku 3&nbsp;018 lid\u00ed zjistila, \u017ee lid\u00e9, kte\u0159\u00ed se pravideln\u011b otu\u017euj\u00ed studenou sprchou, si v&nbsp;pr\u00e1ci nebo ve \u0161kole berou <strong>sick day o 29 % m\u00e9n\u011b \u010dast\u011bji<\/strong> v&nbsp;porovn\u00e1n\u00ed s&nbsp;t\u011bmi, kte\u0159\u00ed se neotu\u017euj\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edmaj\u00ed dal\u0161\u00ed metody k pos\u00edlen\u00ed imunitn\u00edho syst\u00e9mu, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 zp\u016fsob\u016f, jak pos\u00edlit imunitn\u00ed syst\u00e9m a chr\u00e1nit sv\u00e9 zdrav\u00ed.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. \u010cek\u00e1 v\u00e1s lep\u0161\u00ed n\u00e1lada&nbsp;<\/h3>\n\n\n\n<p>D\u00edky zv\u00fd\u0161en\u00e9 tvorb\u011b endokanabinoid\u016f, noradrenalinu a endorfin\u016f m\u016f\u017eete po otu\u017eov\u00e1n\u00ed poc\u00edtit zlep\u0161en\u00ed n\u00e1lady. Terapie studenou vodou v&nbsp;podob\u011b studen\u00e9 sprchy o teplot\u011b 20 \u00b0C (co\u017e zas a\u017e tak studen\u00e9 nen\u00ed), se uk\u00e1zala b\u00fdt efektivn\u00ed i v&nbsp;p\u0159\u00edpad\u011b <strong>sn\u00ed\u017een\u00ed symptom\u016f m\u00edry poci\u0165ovan\u00e9ho stresu, deprese a \u00fazkosti.<\/strong> Pamatujte ale, \u017ee d\u016fle\u017eit\u00fd je tak\u00e9 vnit\u0159n\u00ed postoj a nastaven\u00ed mysli. S&nbsp;optimistick\u00fdm mindsetem dost mo\u017en\u00e1 dos\u00e1hnete lep\u0161\u00edch v\u00fdsledk\u016f ne\u017e s&nbsp;negativn\u00edm mindsetem. <span style=\"color:#ff6600\" class=\"tadv-color\">[9\u201310]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rozhodn\u011b se ale nejedn\u00e1 o nahrazen\u00ed systematick\u00e9 l\u00e9\u010dby deprese a dal\u0161\u00edch psychick\u00fdch onemocn\u011bn\u00ed, ale o dopl\u0148kov\u00fd l\u00e9\u010debn\u00fd prost\u0159edek. Jestli v\u00e1s zaj\u00edm\u00e1 vztah stravy a n\u00e1lady, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/dokaze-strava-a-vyber-potravin-zlepsit-naladu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dok\u00e1\u017ee strava a v\u00fdb\u011br potravin zlep\u0161it n\u00e1ladu?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_0858-_-OK-1124x749.jpg\" alt=\"Lep\u0161\u00ed n\u00e1lada a siln\u011bj\u0161\u00ed imunitn\u00ed syst\u00e9m d\u00edky otu\u017eov\u00e1n\u00ed\" class=\"wp-image-195909\" width=\"843\" height=\"562\" title=\"Lep\u0161\u00ed n\u00e1lada a siln\u011bj\u0161\u00ed imunitn\u00ed syst\u00e9m d\u00edky otu\u017eov\u00e1n\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0858-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0858-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0858-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0858-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Zv\u00fd\u0161\u00edte si \u00farove\u0148 bd\u011blosti, soust\u0159ed\u011bnosti a nabud\u00edte se p\u0159ed v\u00fdkonem<\/h3>\n\n\n\n<p>Studen\u00e1 voda m\u016f\u017ee pomoci i v&nbsp;p\u0159\u00edpadech, kdy se b\u011bhem dne c\u00edt\u00edte unaven\u00ed, a p\u0159esto pot\u0159ebujete z\u016fstat ve st\u0159ehu, b\u00fdt koncentrovan\u00ed na pr\u00e1ci, studium nebo v\u00e1s \u010dek\u00e1 tr\u00e9nink. M\u00e1 toti\u017e na sv\u011bdom\u00ed <strong>zv\u00fd\u0161enou tvorbu skupiny hormon\u016f s&nbsp;n\u00e1zvem katecholaminy<\/strong>, kter\u00e9 v\u00e1s p\u0159\u00edjemn\u011b nabud\u00ed na psychick\u00fd i fyzick\u00fd v\u00fdkon. M\u016f\u017eete poci\u0165ovat zv\u00fd\u0161enou srde\u010dn\u00ed i dechovou frekvenci a krevn\u00ed tlak. Osobn\u011b m\u016f\u017eu potvrdit, \u017ee pod tekouc\u00ed studenou vodou se mi zat\u00edm nepoda\u0159ilo d\u00fdchat zklidn\u011bn\u011b jako p\u0159i meditaci nebo dechov\u00e9m cvi\u010den\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. M\u016f\u017eete poc\u00edtit i \u00falevu od bolesti<\/h3>\n\n\n\n<p>Podle pr\u00e1ce americk\u00fdch v\u011bdc\u016f vykazuje studen\u00e1 voda <strong>analgetick\u00e9 \u00fa\u010dinky<\/strong>, a m\u016f\u017ee tak pomoci p\u0159i l\u00e9\u010db\u011b bolest\u00ed r\u016fzn\u00e9ho typu. Dal\u0161\u00ed auto\u0159i si takovou skute\u010dnost vysv\u011btluj\u00ed nav\u00edc i zv\u00fd\u0161enou produkc\u00ed endorfin\u016f, kter\u00e9 tlum\u00ed subjektivn\u011b vn\u00edmanou bolestivost. <span style=\"color:#ff6600\" class=\"tadv-color\">[11\u201312]<\/span>&nbsp;<\/p>\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<h3 class=\"is-style-default wp-block-heading\">5. Zlep\u0161\u00edte a urychl\u00edte regeneraci a sn\u00ed\u017e\u00edte i bolestivost sval\u016f po tr\u00e9ninku<\/h3>\n\n\n\n<p>Mo\u017en\u00e1 jste u\u017e sly\u0161eli, nebo dokonce vid\u011bli fotky, jak se vrcholov\u00ed atleti, hokejist\u00e9 hraj\u00edc\u00ed v&nbsp;NHL nebo profesion\u00e1ln\u00ed fotbalist\u00e9 po tr\u00e9ninku nalo\u017e\u00ed do k\u00e1d\u011b s&nbsp;ledem. Ned\u011blaj\u00ed to jen pro fotku na Instagram, ale k&nbsp;urychlen\u00ed regenerace v&nbsp;podob\u011b <strong>sn\u00ed\u017een\u00ed po\u0161kozen\u00ed a bolestivosti sval\u016f po tr\u00e9ninku (DOMS) a odbour\u00e1n\u00ed \u00fanavy.<\/strong> Nej\u010dast\u011bji se v&nbsp;tomto p\u0159\u00edpad\u011b pou\u017e\u00edv\u00e1 kontrastn\u00ed terapie v&nbsp;k\u00e1d\u00edch (van\u00e1ch), kdy se po dobu 15 minut st\u0159\u00edd\u00e1 minutov\u00fd interval pobytu ve studen\u00e9 vod\u011b (10\u201315 \u00b0C) s&nbsp;minutov\u00fdm pobytem v&nbsp;tepl\u00e9 vod\u011b (&gt; 36 \u00b0C) nebo samotn\u00fd minutov\u00fd interval pobytu ve studen\u00e9 vod\u011b (10\u201315 \u00b0C) st\u0159\u00eddan\u00fd&nbsp;s&nbsp;minutov\u00fdm odpo\u010dinkem \u201ebez vody\u201c (teplota okoln\u00edho prost\u0159ed\u00ed). <strong>Nejefektivn\u011bj\u0161\u00ed je v&nbsp;tomto ohledu nalo\u017een\u00ed doln\u00ed poloviny t\u011bla nebo cel\u00e9ho t\u011bla do k\u00e1d\u011b s&nbsp;vodou<\/strong>, ale poslou\u017eit m\u016f\u017ee i studen\u00e1 sprcha, i kdy\u017e \u00fa\u010dinek nebude tak v\u00fdrazn\u00fd. <span style=\"color:#ff6600\" class=\"tadv-color\">[13\u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do terapie studenou vodou (kontrastn\u00ed terapie nebo ledov\u00e9 k\u00e1d\u011b) by se <strong>nem\u011bli pou\u0161t\u011bt silov\u00ed sportovci, kter\u00fdm jde o r\u016fst svalov\u00e9 hmoty.<\/strong> Studen\u00e1 voda po tr\u00e9ninku toti\u017e negativn\u011b ovliv\u0148uje tr\u00e9ninkov\u00e9 adaptace a n\u00e1sledn\u00fd r\u016fst sval\u016f. Studen\u00e1 sprcha by na r\u016fst sval\u016f ale vliv m\u00edt nem\u011bla, tak\u017ee se sm\u011ble m\u016f\u017eete sprchovat studenou vodou i d\u00e1le. <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K podpo\u0159e regenerace i pos\u00edlen\u00ed imunity se vyu\u017e\u00edv\u00e1 i st\u00e1le popul\u00e1rn\u011bj\u0161\u00ed kryoterapie a tradi\u010dn\u00ed saunov\u00e1n\u00ed, kter\u00e9 dokonce dok\u00e1\u017ee zv\u00fd\u0161it koncentraci r\u016fstov\u00e9ho hormonu. <span style=\"color:#ff6600\" class=\"tadv-color\">[17\u201318]<\/span> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee v\u00e1s zaj\u00edmaj\u00ed dal\u0161\u00ed regenera\u010dn\u00ed techniky, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-techniky-regenerace-zmirneni-namozenych-svalu-a-unavy-po-treninku\/\" target=\"_blank\" class=\"ek-link\"><strong>Nejlep\u0161\u00ed techniky regenerace, zm\u00edrn\u011bn\u00ed namo\u017een\u00fdch sval\u016f a \u00fanavy po tr\u00e9ninku.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/DSC09762-_-OK-1124x750.jpg\" alt=\"Otu\u017eov\u00e1n\u00ed zrychl\u00ed regeneraci a sn\u00ed\u017e\u00ed bolestivost sval\u016f po tr\u00e9ninku\" class=\"wp-image-195923\" width=\"843\" height=\"563\" title=\"Otu\u017eov\u00e1n\u00ed zrychl\u00ed regeneraci a sn\u00ed\u017e\u00ed bolestivost sval\u016f po tr\u00e9ninku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC09762-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC09762-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC09762-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC09762-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Rychleji zchlad\u00edte organismus po z\u00e1t\u011b\u017ei v&nbsp;hork\u00e9m prost\u0159ed\u00ed<\/h3>\n\n\n\n<p>Po z\u00e1t\u011b\u017ei v&nbsp;hork\u00e9m prost\u0159ed\u00ed dok\u00e1\u017ee studen\u00e1 voda o teplot\u011b kolem 10 \u00b0C <strong>\u201ezchladit\u201c p\u0159eh\u0159\u00e1t\u00fd organismus dvakr\u00e1t tak rychleji<\/strong> ne\u017e v&nbsp;p\u0159\u00edpad\u011b p\u0159irozen\u00e9ho vychladnut\u00ed bez aplikace studen\u00e9 vody. Tento fakt ocen\u00edte zejm\u00e9na v&nbsp;letn\u00edch m\u011bs\u00edc\u00edch, kdy jsou kv\u016fli vysok\u00fdm teplot\u00e1m tr\u00e9ninky a z\u00e1vody st\u00e1le n\u00e1ro\u010dn\u011bj\u0161\u00ed, a vystavuj\u00ed tak organismus v\u011bt\u0161\u00ed z\u00e1t\u011b\u017ei. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Doc\u00edl\u00edte lep\u0161\u00ed cirkulace krve a mo\u017en\u00e1 i zdrav\u011bj\u0161\u00ed pleti<\/h3>\n\n\n\n<p>Ni\u017e\u0161\u00ed teplota okol\u00ed, ne\u017e je na\u0161e p\u0159irozen\u00e1 teplota t\u011bla, nut\u00ed organismus pracovat o n\u011bco intenzivn\u011bji k&nbsp;udr\u017een\u00ed fyziologick\u00e9 teploty. Studen\u00e1 voda m\u00e1 za n\u00e1sledek smr\u0161t\u011bn\u00ed cirkula\u010dn\u00edho syst\u00e9mu bl\u00edzko povrchu t\u011bla (vazokonstrikci) a <strong>zrychlen\u00ed pr\u00e1ce \u201ehlubok\u00e9ho cirkula\u010dn\u00edho syst\u00e9mu\u201c, aby se udr\u017eela teplota t\u011blesn\u00e9ho j\u00e1dra.<\/strong> Pravideln\u00e9 otu\u017eov\u00e1n\u00ed tak m\u016f\u017ee zefektivnit cirkulaci krve. Mo\u017en\u00e1 je\u0161t\u011b v\u011bt\u0161\u00edho pozitivn\u00edho efektu na cirkulaci krve doc\u00edl\u00edte st\u0159\u00edd\u00e1n\u00edm interval\u016f studen\u00e9 a tepl\u00e9 sprchy, kdy se cirkula\u010dn\u00ed syst\u00e9m \u201esmr\u0161\u0165uje a roztahuje\u201c, a m\u016f\u017eete tak zlep\u0161it prokrven\u00ed organismu, co\u017e m\u016f\u017ee m\u00edt <strong>pozitivn\u00ed vliv i na kvalitu pleti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eKontrastn\u00ed terapie (st\u0159\u00edd\u00e1n\u00ed tepl\u00e9 a studen\u00e9 vody) m\u016f\u017ee zlep\u0161it pr\u016ftok krve mal\u00fdmi krevn\u00edmi kapil\u00e1rami, kter\u00e9 le\u017e\u00ed bl\u00edzko k\u016f\u017ee a z\u00e1sobuj\u00ed ji \u017eivinami, aby z\u016fstala pevn\u00e1 a pru\u017en\u00e1. Z\u00e1rove\u0148 m\u016f\u017ee lep\u0161\u00ed cirkulace krve zlep\u0161it funkci fibroblast\u016f, co\u017e jsou bu\u0148ky vyr\u00e1b\u011bj\u00edc\u00ed hlavn\u00ed struktur\u00e1ln\u00ed protein k\u016f\u017ee, kolagen,\u201c<\/em> <a href=\"https:\/\/www.dailymail.co.uk\/health\/article-4553072\/Bursts-cold-water-better-immune-system.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0159\u00edk\u00e1 pro Daily Mail<\/a> sportovn\u00ed v\u011bdec se zam\u011b\u0159en\u00edm na zdrav\u00ed k\u016f\u017ee, Georgios Tzenichristos.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-20-_-OK-1124x749.jpg\" alt=\"Jak s otu\u017eov\u00e1n\u00edm za\u010d\u00edt a jak\u00e9 jsou mo\u017enosti otu\u017eov\u00e1n\u00ed?\" class=\"wp-image-196031\" width=\"843\" height=\"562\" title=\"Jak s otu\u017eov\u00e1n\u00edm za\u010d\u00edt a jak\u00e9 jsou mo\u017enosti otu\u017eov\u00e1n\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-20-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-20-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-20-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-20-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_s_otuzovanim_zacit_a_jake_jsou_moznosti_otuzovani\"><\/span>Jak s&nbsp;otu\u017eov\u00e1n\u00edm za\u010d\u00edt a jak\u00e9 jsou mo\u017enosti otu\u017eov\u00e1n\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Otu\u017eov\u00e1n\u00ed nab\u00edz\u00ed spoustu benefit\u016f<\/strong>, je jen na v\u00e1s, jestli mu d\u00e1te \u0161anci, a podpo\u0159\u00edte tak p\u0159irozenou obranyschopnost, lep\u0161\u00ed n\u00e1ladu nebo p\u0159ipravenost na pr\u00e1ci, studium nebo sportovn\u00ed v\u00fdkon. Nic se nebojte, nemus\u00edte googlovat nejbli\u017e\u0161\u00ed \u0159eku nebo lom, kde se d\u00e1 plavat i v&nbsp;zim\u011b, a sh\u00e1n\u011bt sekeru k pror\u00e1\u017een\u00ed ledu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Za\u010dn\u011bte nosit m\u00e9n\u011b vrstev oble\u010den\u00ed<\/h3>\n\n\n\n<p>V\u0161imli jste si n\u011bkdy lid\u00ed, kte\u0159\u00ed i v&nbsp;zim\u011b chod\u00ed t\u0159eba v&nbsp;kr\u00e1tk\u00e9m tri\u010dku nebo slab\u00e9 mikin\u011b? Mo\u017en\u00e1 bundu n\u011bkde zapomn\u011bli, ale pravd\u011bpodobn\u011b se sp\u00ed\u0161e dobrovoln\u011b vystavuj\u00ed chladu. V\u00e1m bude pro za\u010d\u00e1tek sta\u010dit, kdy\u017e si <strong>zanalyzujete sv\u016fj ka\u017edodenn\u00ed outfit a zap\u0159em\u00fd\u0161l\u00edte, co by bylo mo\u017en\u00e9 nechat doma.<\/strong> Na podzim a v&nbsp;zim\u011b nen\u00ed v\u00fdjimkou, \u017ee lid\u00e9 nos\u00ed t\u00edlko, tri\u010dko, teplej\u0161\u00ed tri\u010dko, svetr a bundu. Nechte doma jednu vrstvu, kter\u00e1 pro v\u00e1s bude nejsch\u016fdn\u011bj\u0161\u00ed, a zhruba po m\u011bs\u00edci se zamyslete, jestli je pot\u0159eba nosit ten \u0161tiplav\u00fd a tepl\u00fd svetr z&nbsp;v\u00fdprodeje.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-4-1-_OK-1124x749.jpg\" alt=\"Za\u010dn\u011bte se otu\u017eovat tak, \u017ee budete nosit m\u00e9n\u011b vrstev oble\u010den\u00ed\" class=\"wp-image-195936\" width=\"843\" height=\"562\" title=\"Za\u010dn\u011bte se otu\u017eovat tak, \u017ee budete nosit m\u00e9n\u011b vrstev oble\u010den\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-4-1-_OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-4-1-_OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-4-1-_OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-4-1-_OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Nastavte topen\u00ed na ni\u017e\u0161\u00ed stupe\u0148&nbsp;<\/h3>\n\n\n\n<p>V&nbsp;dob\u011b, kdy je k&nbsp;dispozici v\u011bt\u0161\u00ed teplo oto\u010den\u00edm kohoutku, je jednoduch\u00e9 se rozmazlovat a h\u00fd\u010dkat s\u00e1l\u00e1n\u00edm tepla z topen\u00ed. Na druhou stranu taky nen\u00ed pot\u0159eba doma mrznout a \u0159\u00edkat si, kdy u\u017e se kone\u010dn\u011b adaptujete na chlad. <strong>Teplota v&nbsp;dom\u00e1cnosti by <\/strong><a href=\"https:\/\/www.who.int\/publications\/i\/item\/9789241550376\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>podle WHO<\/strong><\/a><strong> nem\u011bla klesnout pod 18 \u00b0C<\/strong> pro zdrav\u00e9 dosp\u011bl\u00e9 jedince a pro seniory nebo naopak mal\u00e9 d\u011bti by teplota m\u011bla b\u00fdt kolem 20 \u00b0C.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Teplota v&nbsp;lo\u017enici b\u011bhem sp\u00e1nku m\u016f\u017ee b\u00fdt je\u0161t\u011b <\/strong><a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/vasco.eu\/en-gb\/blog\/heating-general\/what-ideal-room-temperature-your-living-room-bathroom-and-bedroom\" target=\"_blank\" class=\"ek-link\"><strong>ni\u017e\u0161\u00ed<\/strong><\/a><strong>, a to mezi 15\u201318 \u00b0C<\/strong> ve&nbsp;vyv\u011btran\u00e9 m\u00edstnosti. Sami na sob\u011b jste mo\u017en\u00e1 pozorovali, \u017ee kdy\u017e zapomenete v&nbsp;lo\u017enici vypnout topen\u00ed a sp\u00edte v p\u0159\u00edli\u0161 tepl\u00e9m prost\u0159ed\u00ed, r\u00e1no se probud\u00edte stejn\u011b unaven\u00ed, jako kdy\u017e jste \u0161li ve\u010der sp\u00e1t.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u00edvejte se, na kolik stup\u0148\u016f m\u00e1te vyt\u00e1p\u011bnou dom\u00e1cnost, a p\u0159\u00edpadn\u011b po mal\u00fdch kr\u016f\u010dc\u00edch upravujte termostat. Bonusem mohou b\u00fdt i u\u0161et\u0159en\u00e9 pen\u00edze za topen\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Vyu\u017eijte kouzla studen\u00e9 sprchy<\/h3>\n\n\n\n<p>Nemus\u00edte hned po probuzen\u00ed a je\u0161t\u011b se zalepen\u00fdma o\u010dima vl\u00e9zt pod studenou sprchu a vydr\u017eet tam n\u011bkolik minut, po pravd\u011b, to si dost dob\u0159e nedok\u00e1\u017eu p\u0159edstavit ani j\u00e1.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sta\u010d\u00ed vl\u00e9zt pod teplou sprchu a postupn\u011b sni\u017eovat teplotu vody<\/strong> a\u017e do bodu, kdy pro v\u00e1s nebude ani tepl\u00e1, ani studen\u00e1. Pot\u00e9 se ment\u00e1ln\u011b p\u0159ipravte na to, \u017ee to bude studit, \u0161t\u00edpat a bude se v\u00e1m cht\u00edt ut\u00e9ct, ale s&nbsp;pevnou mysl\u00ed a hlubok\u00fdm dechem v\u0161e zvl\u00e1dnete. Ot\u00e1\u010dejte kohoutkem a\u017e do krajn\u00ed polohy a vystavte studen\u00e9 vod\u011b cel\u00e9 t\u011blo v\u010detn\u011b hlavy, to v\u00e1s spolehliv\u011b probere. <strong>Pro za\u010d\u00e1tek sta\u010d\u00ed vydr\u017eet klidn\u011b 10 vte\u0159in<\/strong>, ale postupn\u011b byste se m\u011bli dopracovat zhruba ke&nbsp;2\u20135 minut\u00e1m. Po spr\u0161e je p\u0159\u00edval energie a endorfin\u016f zaru\u010den.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Dejte \u0161anci koupeli ve studen\u00e9 vod\u011b<\/h3>\n\n\n\n<p>Trochu v\u011bt\u0161\u00edm krokem k&nbsp;otu\u017eov\u00e1n\u00ed p\u0159edstavuje koupel ve studen\u00e9 vod\u011b. Vyu\u017e\u00edt m\u016f\u017eete i zm\u00edn\u011bn\u00e9ho protokolu v&nbsp;podob\u011b st\u0159\u00edd\u00e1n\u00ed minutov\u00e9ho intervalu ve studen\u00e9 vod\u011b (10\u201315 \u00b0C) s&nbsp;minutov\u00fdm intervalem odpo\u010dinku po dobu 15 minut. <strong>Sta\u010d\u00ed si napustit vanu a experimentovat s&nbsp;t\u00edm, co vydr\u017e\u00edte.<\/strong> Opravdov\u00ed milovn\u00edci chladu si mohou do vany nasypat je\u0161t\u011b v\u0161echen led z&nbsp;mraz\u00e1ku.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/obrazek-z-images-squarespace-cdn-com-_-OK-1124x749.jpg\" alt=\"Vyu\u017eijte studenou sprchu nebo koupel ve studen\u00e9 vod\u011b\" class=\"wp-image-195966\" width=\"843\" height=\"562\" title=\"Vyu\u017eijte studenou sprchu nebo koupel ve studen\u00e9 vod\u011b\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/obrazek-z-images-squarespace-cdn-com-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/obrazek-z-images-squarespace-cdn-com-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/obrazek-z-images-squarespace-cdn-com-_-OK.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>obr\u00e1zek z rungalife.com<\/figcaption><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Vyzkou\u0161et m\u016f\u017eete i otu\u017eov\u00e1n\u00ed v rybn\u00edku, jeze\u0159e, p\u0159ehrad\u011b nebo potoce<\/h3>\n\n\n\n<p>Plav\u00e1n\u00ed ve studen\u00e9 a\u017e ledov\u00e9 vod\u011b od podzimu do jara je hodn\u011b pokro\u010dilou z\u00e1le\u017eitost\u00ed. Ov\u0161em je nejkomplexn\u011bj\u0161\u00edm zp\u016fsobem otu\u017eov\u00e1n\u00ed d\u00edky pono\u0159en\u00e9mu t\u011blu ve vod\u011b a sou\u010dasn\u00e9mu plav\u00e1n\u00ed. <strong>Ne\u017e k&nbsp;tomuto bodu dosp\u011bjete, m\u011bli byste u\u017e m\u00edt n\u011bjakou zku\u0161enost s otu\u017eov\u00e1n\u00edm za sebou.<\/strong> I vzhledem k&nbsp;potenci\u00e1ln\u00edm rizik\u016fm prochladnut\u00ed a celkov\u00e9 nebezpe\u010dnosti je dobr\u00fdm n\u00e1padem p\u0159ipojit se k&nbsp;part\u011b otu\u017eilc\u016f, kte\u0159\u00ed se chod\u00ed otu\u017eovat v&nbsp;bl\u00edzkosti va\u0161eho domova. <strong>Sta\u010dit v\u00e1m bude p\u00e1r minut pobytu ve studen\u00e9 vod\u011b.<\/strong> Ihned po otu\u017eov\u00e1n\u00ed se p\u0159evle\u010dte do such\u00e9ho a tepl\u00e9ho oble\u010den\u00ed, vezm\u011bte si rukavice, \u010depici a dejte si hork\u00fd n\u00e1poj s&nbsp;n\u011b\u010d\u00edm dobr\u00fdm na chu\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak dlouh\u00fd by m\u011bl b\u00fdt pobyt ve studen\u00e9 vod\u011b?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proto\u017ee je ka\u017ed\u00fd stupe\u0148 teploty vody zn\u00e1t, jde pro za\u010d\u00e1te\u010dn\u00edky maxim\u00e1ln\u011b o p\u00e1r minut. I pro zku\u0161en\u011bj\u0161\u00ed otu\u017eilce je doba pobytu sp\u00ed\u0161e v jednotk\u00e1ch minut, <a href=\"https:\/\/zimni-plavani.info\/dok\/1920\/PRZP1920.pdf\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maxim\u00e1ln\u011b 30 minut<\/a> ve vod\u011b nad 8 \u00b0C pro zku\u0161en\u00e9 zimn\u00ed plavce. U za\u010d\u00e1te\u010dn\u00edk\u016f to m\u016f\u017ee b\u00fdt maxim\u00e1ln\u011b do 10 minut. Pokud je teplota vody je\u0161t\u011b men\u0161\u00ed, jde opravdu jen o minuty. Nezapome\u0148te, \u017ee z hlediska psychiky a bezpe\u010dnosti je lep\u0161\u00ed otu\u017eov\u00e1n\u00ed ve skupin\u00e1ch.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak\u00e1 je definice studen\u00e9 a ledov\u00e9 vody <\/strong><a href=\"https:\/\/zimni-plavani.info\/dok\/1920\/PRZP1920.pdf\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>podle pravidel zimn\u00edho plav\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<ul class=\"wp-block-list\"><li><strong>Chladn\u00e1 voda: <\/strong>8,1 \u00b0C a v\u00edce&nbsp;<\/li><li><strong>Studen\u00e1 voda:<\/strong> 4,1\u20138\u00b0C<\/li><li><strong>Ledov\u00e1 voda:<\/strong> 4 \u00b0C a m\u00e9n\u011b<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak\u00e1 je pr\u016fm\u011brn\u00e1 teplota vody v m\u011bs\u00edc\u00edch?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/www.meteocentrum.cz\/teplota-vody-cr\" target=\"_blank\" class=\"ek-link\">Teplota vody<\/a> ve vodn\u00edch n\u00e1dr\u017e\u00edch ve st\u0159edn\u00ed Evrop\u011b, konkr\u00e9tn\u011b v \u010cesk\u00e9 republice, dosahuje vrcholu v letn\u00edch m\u011bs\u00edc\u00edch (v pr\u016fm\u011bru kolem 25 \u00b0C). Pot\u00e9 teplota pozvolna kles\u00e1 k minimu b\u011bhem \u00fanora lehce nad 0 \u00b0C. Kolem poloviny listopadu je teplota vody v \u010desk\u00fdch n\u00e1dr\u017e\u00edch v pr\u016fm\u011bru kolem 15 \u00b0C. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>P\u0159ed otu\u017eov\u00e1n\u00edm v&nbsp;otev\u0159en\u00e9 vod\u011b se pora\u010fte se sv\u00fdm l\u00e9ka\u0159em<\/strong> a ujist\u011bte se, \u017ee je to pro v\u00e1s bezpe\u010dn\u00e9, zvl\u00e1\u0161t\u011b pokud m\u00e1te probl\u00e9my s&nbsp;kardiovaskul\u00e1rn\u00edm syst\u00e9mem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2020-11-13-at-15.14.32-1124x749.jpeg\" alt=\"Kdy se (ne)otu\u017eovat?\" class=\"wp-image-197072\" width=\"843\" height=\"562\" title=\"Kdy se (ne)otu\u017eovat?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2020-11-13-at-15.14.32-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2020-11-13-at-15.14.32-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2020-11-13-at-15.14.32-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2020-11-13-at-15.14.32.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kdy se (ne)otu\u017eovat?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pokud se nec\u00edt\u00edte dob\u0159e a m\u00e1te pocit, \u017ee na v\u00e1s \u201en\u011bco leze\u201c<\/strong> nebo jste nemocn\u00ed, neotu\u017eujte se. To by bylo kontraproduktivn\u00ed.&nbsp;&nbsp;<\/li><li><strong>Pokud v\u00e1s tr\u00e1p\u00ed probl\u00e9my se srde\u010dn\u00edm ob\u011bhov\u00fdm syst\u00e9mem<\/strong>, konzultujte v\u0161e nejprve s&nbsp;va\u0161\u00edm l\u00e9ka\u0159em.<\/li><\/ul>\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=\"Co_dokaze_ledovy_muz_Wim_Hof_se_svym_telem_diky_chladu\"><\/span>Co dok\u00e1\u017ee ledov\u00fd mu\u017e Wim Hof se sv\u00fdm t\u011blem d\u00edky chladu?&nbsp;&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"THE ICEMAN | WIM HOF METHOD\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/9y1rEIJv540?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\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=\"Co_si_z_toho_vzit\"><\/span>Co si z&nbsp;toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Zp\u016fsob\u016f, jak za\u010d\u00edt s&nbsp;otu\u017eov\u00e1n\u00edm, je spoustu, sta\u010d\u00ed si jen vybrat a pravideln\u011b se otu\u017eovat.<\/strong> Kdy\u017e se budete otu\u017eovat jednou za \u010das, velmi pravd\u011bpodobn\u011b obranyschopnost organismu nezv\u00fd\u0161\u00edte, stejn\u011b jako nez\u00edsk\u00e1te v\u0161echny dal\u0161\u00ed benefity, kter\u00e9 chlad nab\u00edz\u00ed. Otu\u017eov\u00e1n\u00ed je obl\u00edben\u00fdm n\u00e1strojem biohacker\u016f, kte\u0159\u00ed se sna\u017e\u00ed naplnit sv\u016fj potenci\u00e1l na maximum a b\u00fdt v\u00fdkonn\u00ed b\u011bhem cel\u00e9ho dne. <strong>Studen\u00e1 sprcha v\u00e1m mimo jin\u00e9 vlije novou energii do \u017eil<\/strong>, d\u00edky lep\u0161\u00ed n\u00e1lad\u011b vykouzl\u00ed \u00fasm\u011bv na tv\u00e1\u0159i a p\u0159\u00edjemn\u011b v\u00e1s nabud\u00ed na pr\u00e1ci, studium nebo sportovn\u00ed v\u00fdkon. <strong><em>\u201eChlad je v\u00e1\u0161 v\u0159el\u00fd p\u0159\u00edtel,\u201c<\/em><\/strong> jak by jist\u011b dodal samotn\u00fd Wim Hof.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>L\u00e1k\u00e1 v\u00e1s my\u0161lenka otu\u017eov\u00e1n\u00ed nebo sp\u00ed\u0161e d\u011bs\u00ed? Jestli\u017ee m\u00e1te n\u011bjak\u00e9 zku\u0161enosti otu\u017eov\u00e1n\u00edm, pod\u011blte se o n\u011b s n\u00e1mi v koment\u00e1\u0159\u00edch. Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil a byl pro v\u00e1s p\u0159\u00ednosem, podpo\u0159te jej sd\u00edlen\u00edm, aby se o benefitech otu\u017eov\u00e1n\u00ed dozv\u011bd\u011bli i va\u0161i p\u0159\u00e1tel\u00e9.<\/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\/immunity-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tImmunity Support\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\/multivitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMultivitamins\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","protected":false},"excerpt":{"rendered":"<p>D\u00edky otu\u017eov\u00e1n\u00ed pos\u00edl\u00edte imunitu nebo zlep\u0161\u00edte a urychl\u00edte regeneraci po tr\u00e9ninku. V \u010dl\u00e1nku v\u00e1m p\u0159edstav\u00edm dal\u0161\u00edch 5 benefit\u016f otu\u017eov\u00e1n\u00ed a 5 zp\u016fsob\u016f, jak s n\u00edm za\u010d\u00edt.<\/p>\n","protected":false},"author":65,"featured_media":196003,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6645,7209,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-195808","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-imunita-cs","9":"tag-regenerace","10":"tag-zdravi","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>Jak z\u00edskat siln\u011bj\u0161\u00ed imunitu d\u00edky otu\u017eov\u00e1n\u00ed? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Co v\u00e1m p\u0159inese otu\u017eov\u00e1n\u00ed a jak s n\u00edm za\u010d\u00edt? Siln\u011bj\u0161\u00ed imunitu, lep\u0161\u00ed n\u00e1ladu a rychlej\u0161\u00ed regeneraci. V \u010dl\u00e1nku se dozv\u00edte, jak se ka\u017ed\u00fd den snadno otu\u017eovat.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/jak-ziskat-silnejsi-imunitu-diky-otuzovani\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak z\u00edskat siln\u011bj\u0161\u00ed imunitu d\u00edky otu\u017eov\u00e1n\u00ed? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Co v\u00e1m p\u0159inese otu\u017eov\u00e1n\u00ed a jak s n\u00edm za\u010d\u00edt? Siln\u011bj\u0161\u00ed imunitu, lep\u0161\u00ed n\u00e1ladu a rychlej\u0161\u00ed regeneraci. 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