{"id":207037,"date":"2021-01-04T15:55:23","date_gmt":"2021-01-04T14:55:23","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=207037"},"modified":"2021-02-03T14:21:17","modified_gmt":"2021-02-03T13:21:17","slug":"9-skvelych-dovodov-preco-zacat-cvicit-a-ako-na-to","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/9-skvelych-dovodov-preco-zacat-cvicit-a-ako-na-to\/","title":{"rendered":"9 skvel\u00fdch d\u00f4vodov, pre\u010do za\u010da\u0165 cvi\u010di\u0165, a ako na to"},"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.sk\/blog\/9-skvelych-dovodov-preco-zacat-cvicit-a-ako-na-to\/#Ako_zacat_cvicit_a_co_si_vybrat\" title=\"Ako za\u010da\u0165 cvi\u010di\u0165 a \u010do si vybra\u0165?\">Ako za\u010da\u0165 cvi\u010di\u0165 a \u010do si vybra\u0165?<\/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.sk\/blog\/9-skvelych-dovodov-preco-zacat-cvicit-a-ako-na-to\/#Tipy_pre_vyber_spravneho_cvicenia\" title=\"Tipy pre v\u00fdber spr\u00e1vneho cvi\u010denia\">Tipy pre v\u00fdber spr\u00e1vneho cvi\u010denia<\/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.sk\/blog\/9-skvelych-dovodov-preco-zacat-cvicit-a-ako-na-to\/#Kolko_casu_venovat_cviceniu\" title=\"Ko\u013eko \u010dasu venova\u0165 cvi\u010deniu?\">Ko\u013eko \u010dasu venova\u0165 cvi\u010deniu?<\/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.sk\/blog\/9-skvelych-dovodov-preco-zacat-cvicit-a-ako-na-to\/#9_dolezitych_vyhod_ktore_poskytuje_telu_cvicenie\" title=\"9 d\u00f4le\u017eit\u00fdch v\u00fdhod, ktor\u00e9 poskytuje telu cvi\u010denie\">9 d\u00f4le\u017eit\u00fdch v\u00fdhod, ktor\u00e9 poskytuje telu cvi\u010denie<\/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.sk\/blog\/9-skvelych-dovodov-preco-zacat-cvicit-a-ako-na-to\/#Co_si_z_toho_zapamatat\" title=\"\u010co si z toho zapam\u00e4ta\u0165?\">\u010co si z toho zapam\u00e4ta\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>O <strong>v\u00fdhod\u00e1ch cvi\u010denia<\/strong> a jeho <strong>blahod\u00e1rnych \u00fa\u010dinkoch<\/strong> na \u013eudsk\u00fd organizmus ste u\u017e akiste po\u010duli nieko\u013ekokr\u00e1t. <strong>Akt\u00edvny pohyb<\/strong> p\u00e1rkr\u00e1t v t\u00fd\u017edni <strong>odpor\u00fa\u010da<\/strong> predov\u0161etk\u00fdm <strong>Svetov\u00e1 zdravotn\u00edcka organiz\u00e1cia<\/strong>, ale aj <strong>lek\u00e1ri<\/strong>, \u010di <strong>fitness tr\u00e9neri<\/strong> a nad\u0161enci zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu. V s\u00fa\u010dasnosti v\u0161ak st\u00e1le mno\u017estvo \u013eud\u00ed \u017eije sk\u00f4r sedav\u00fdm sp\u00f4sobom \u017eivota s hodinami str\u00e1ven\u00fdmi za po\u010d\u00edta\u010dom \u010di pred telev\u00edznou obrazovkou a podobne. Pre\u010do je to tak?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Medzi <strong>naj\u010dastej\u0161ie v\u00fdhovorky, pre\u010do \u013eudia necvi\u010dia<\/strong> patr\u00ed to, \u017ee nemaj\u00fa silu alebo kondi\u010dku, nemaj\u00fa sparring partnera a nechce sa im cvi\u010di\u0165 sam\u00fdm, pr\u00edpadne, a to je asi naj\u010dastej\u0161ia v\u00fdhovorka, nemaj\u00fa \u010das. <strong>Za\u010da\u0165 cvi\u010di\u0165 nie je<\/strong> \u00faplne <strong>jednoduch\u00e9<\/strong>, av\u0161ak ke\u010f sa raz do toho pust\u00edte a vytrv\u00e1te, \u010dasom si vypestujete zdrav\u00fd n\u00e1vyk. Bude to pre v\u00e1s \u010dosi podobn\u00e9, ako v ranom detstve pri prv\u00fdch detsk\u00fdch krokoch. Ke\u010f ste sa nau\u010dili chodi\u0165, u\u017e ste s t\u00fdm jednoducho nechceli presta\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak kone\u010dne uva\u017eujete o zmene a o tom, \u017ee p\u00e1rkr\u00e1t v t\u00fd\u017edni vyst\u00fapite z komfortnej z\u00f3ny, \u017ee sa za\u010dnete viac h\u00fdba\u0165 a \u017ei\u0165 akt\u00edvnej\u0161ie, v tomto \u010dl\u00e1nku n\u00e1jdete <strong>9 najv\u00e4\u010d\u0161\u00edch v\u00fdhod, ktor\u00e9 v\u00e1\u0161mu telu poskytne cvi\u010denie<\/strong>. Ver\u00edme, \u017ee po ich pre\u010d\u00edtan\u00ed budete ma\u0165 chu\u0165 okam\u017eite vybehn\u00fa\u0165 do pr\u00edrody alebo si aspo\u0148 dopria\u0165 dlh\u0161iu prech\u00e1dzku.<\/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.sk\/blog\/wp-content\/uploads\/2021\/01\/foto1-1-843x1124.jpg\" alt=\"Cvi\u010denie poskytuje telu mnoho v\u00fdhod\" class=\"wp-image-207051\" width=\"632\" height=\"843\" title=\"Cvi\u010denie poskytuje telu mnoho v\u00fdhod\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto1-1-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto1-1-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto1-1-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto1-1-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto1-1-scaled.jpg 1920w\" sizes=\"auto, (max-width: 632px) 100vw, 632px\" \/><\/figure><\/div>\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=\"Ako_zacat_cvicit_a_co_si_vybrat\"><\/span><strong>Ako za\u010da\u0165 cvi\u010di\u0165 a \u010do si vybra\u0165?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cvi\u010denie a fyzick\u00e1 aktivita s\u00fa skvel\u00e9 sp\u00f4soby, ako si <strong>spestri\u0165 \u017eivot<\/strong>, <strong>c\u00edti\u0165 sa lep\u0161ie<\/strong> a hlavne <strong>by\u0165 zdrav\u0161\u00ed<\/strong>. Aby sa z cvi\u010denia stala <strong>dlhodob\u00e1 s\u00fa\u010das\u0165<\/strong> v\u00e1\u0161ho \u017eivota, netreba sa do\u0148 hrn\u00fa\u0165 bezhlavo. Preto je fajn ma\u0165 na zreteli p\u00e1r vec\u00ed predt\u00fdm, ne\u017e za\u010dnete \u017ei\u0165 v\u010faka pohybu akt\u00edvnej\u0161ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Overte si svoj zdravotn\u00fd stav<\/strong><\/h3>\n\n\n\n<p><strong>,,Nikto cvi\u010den\u00fd z neba nespadol!\u201d<\/strong> A hoci je mierna fyzick\u00e1 aktivita, ako napr\u00edklad r\u00fdchla ch\u00f4dza, pre v\u00e4\u010d\u0161inu \u013eud\u00ed bezpe\u010dn\u00e1, zdravotn\u00ed odborn\u00edci odpor\u00fa\u010daj\u00fa, aby ste pred za\u010dat\u00edm cvi\u010debn\u00e9ho programu <strong>konzultovali svoj zdravotn\u00fd stav s lek\u00e1rom<\/strong>. D\u00f4le\u017eit\u00e9 je to najm\u00e4 pre t\u00fdch, ktor\u00ed z dlhodob\u00e9ho h\u013eadiska nie s\u00fa zvyknut\u00ed na fyzick\u00fa aktivitu, ako aj pre jednotlivcov po \u0161tyridsiatke. V\u010dasn\u00e1 kontrola dok\u00e1\u017ee diagnostikova\u0165 ak\u00e9ko\u013evek <strong>zdravotn\u00e9 probl\u00e9my<\/strong>, ktor\u00e9 by pri cvi\u010den\u00ed mohli telo vystavi\u0165 nechcen\u00e9mu <strong>riziku \u00farazu<\/strong>. Odpor\u00fa\u010da sa to tie\u017e pri:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>cukrovke prv\u00e9ho alebo druh\u00e9ho typu<\/li><li>ochoren\u00ed obli\u010diek<\/li><li>artrit\u00edde<\/li><li>vysokom krvnom tlaku <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lek\u00e1r v\u00e1m na z\u00e1klade prehliadky porad\u00ed, <strong>ak\u00e9mu typu cvi\u010den\u00ed sa m\u00f4\u017eete venova\u0165,<\/strong> ako aj <strong>\u010domu sa rad\u0161ej vyhn\u00fa\u0165,<\/strong> a vy sa tak m\u00f4\u017eete s\u00fastredi\u0165 na druh\u00fd krok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Vytvorte si tr\u00e9ningov\u00fd pl\u00e1n a stanovte si re\u00e1lne ciele<\/strong><\/h3>\n\n\n\n<p>Pr\u00e1ve tento bod je vari <strong>naj\u010dastej\u0161\u00edm d\u00f4vodom<\/strong>, <strong>pre\u010do \u013eudia<\/strong> po po\u010diato\u010dnom z\u00e1pale a euf\u00f3rii nesk\u00f4r <strong>prestan\u00fa cvi\u010di\u0165<\/strong>. \u00cds\u0165 cvi\u010di\u0165 kedyko\u013evek, ke\u010f sa v\u00e1m zachce je najm\u00e4 v za\u010diatkoch nerozumn\u00e9. \u010casto sa toti\u017e st\u00e1va, \u017ee m\u00f4\u017eete spadn\u00fa\u0165 do svojho predo\u0161l\u00e9ho stereotypu a uprednostni\u0165 pred cvi\u010den\u00edm hoci\u010do zo svojej minulosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e9 je preto <strong>pl\u00e1novanie tr\u00e9ningov<\/strong> a <strong>stanovenie si re\u00e1lnych cie\u013eov<\/strong>. Vy sami sa pozn\u00e1te najlep\u0161ie, a tak viete, \u010di v\u00e1m vyhovuj\u00fa sk\u00f4r rann\u00e9 tr\u00e9ningy pred \u010fal\u0161\u00edmi denn\u00fdmi aktivitami, alebo sa budete poti\u0165 v posil\u0148ovni \u010di na be\u017eeckej dr\u00e1he rad\u0161ej po nich. <strong>Pl\u00e1nujte si tr\u00e9ningy<\/strong> rovnako, ako si pl\u00e1nujeme napr\u00edklad stretnutia so zn\u00e1mymi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A hlavne, nechcite od seba hne\u010f maximum a na za\u010diatku to nepreh\u00e1\u0148ajte. <strong>Stanovte si re\u00e1lne ciele<\/strong>, ak je to mo\u017en\u00e9 cvi\u010dte v\u017edy v rovnakom \u010dase, <strong>a sledujte svoj progres<\/strong>!<\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Vypestujte si na cvi\u010denie n\u00e1vyk<\/strong><\/h3>\n\n\n\n<p>Toto je \u010fal\u0161\u00ed d\u00f4le\u017eit\u00fd bod, ktor\u00fd nadv\u00e4zuje na ten predo\u0161l\u00fd. K\u00fdm na za\u010diatku budete bra\u0165 cvi\u010denie ako nie\u010do nov\u00e9, nesk\u00f4r sa z neho stane <strong>prirodzen\u00e1 s\u00fa\u010das\u0165 v\u00e1\u0161ho \u017eivota<\/strong>. Ur\u010dite si \u013eah\u0161ie udr\u017e\u00edte pravideln\u00fd cvi\u010debn\u00fd re\u017eim, ke\u010f sa pre v\u00e1s stane rutinou. Z dlhodob\u00e9ho h\u013eadiska sa pravideln\u00fd tr\u00e9ning, a jeho nahradenie za hociktor\u00fa in\u00fa aktivitu, ktor\u00e1 v\u00e1m neprin\u00e1\u0161a tak\u00fd osoh, m\u00f4\u017ee sta\u0165 dokonca va\u0161ou <strong>pozit\u00edvnou z\u00e1vislos\u0165ou<\/strong>. <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eno budete ob\u010das potrebova\u0165 trocha <strong>motiv\u00e1cie<\/strong>, preto\u017ee v\u00e1m va\u0161e fitness pl\u00e1ny skr\u00ed\u017ei nepriazniv\u00e9 po\u010dasie. Vtedy odpor\u00fa\u010dame \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/5-tipov-vdaka-ktorym-zostanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" class=\"ek-link\"><strong>5 tipov, v\u010faka ktor\u00fdm zostanete akt\u00edvni, motivovan\u00ed a neprestanete cvi\u010di\u0165 ani doma<\/strong><\/a><strong>.<\/strong><\/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=\"Tipy_pre_vyber_spravneho_cvicenia\"><\/span><strong>Tipy pre v\u00fdber spr\u00e1vneho cvi\u010denia<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Vyberte si nie\u010do, z \u010doho budete ma\u0165 rados\u0165<\/strong><\/h3>\n\n\n\n<p>Jedn\u00fdm z d\u00f4vodov, pre ktor\u00ed \u013eudia skoncuj\u00fa s cvi\u010den\u00edm, aj napriek tomu, \u017ee sa kone\u010dne odhodlali za\u010da\u0165, je <strong>nespr\u00e1vny v\u00fdber tr\u00e9ningu<\/strong>. N\u00e1jdite si preto nie\u010do, na \u010do sa budete pravidelne te\u0161i\u0165. Ak ste napr\u00edklad za\u010dali nav\u0161tevova\u0165 posil\u0148ov\u0148u, ale chodievate tam len preto, lebo sa v\u00e1m p\u00e1\u010di v\u00e1\u0161 tr\u00e9ner, to, veru, nie je spr\u00e1vna motiv\u00e1cia. <strong>Cvi\u010denie v\u00e1s mus\u00ed v prvom rade bavi\u0165!<\/strong> Pre ilustr\u00e1ciu, v USA patria medzi najpopul\u00e1rnej\u0161ie cvi\u010denia u\u017e dlhodobo r\u00fdchla ch\u00f4dza, ale aj dv\u00edhanie z\u00e1va\u017e\u00ed vo fitness centre \u010di beh. Podobne to bude pravdepodobne aj u n\u00e1s. <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. <strong>Sk\u00fa\u0161ajte viac druhov cvi\u010den\u00ed<\/strong><\/h3>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/241A4934-_-OK-_A___-749x1124.jpg\" alt=\"Beh je jedn\u00fdm z najob\u013e\u00fabenej\u0161\u00edch typov cvi\u010denia\" class=\"wp-image-207397\" title=\"Beh je jedn\u00fdm z najob\u013e\u00fabenej\u0161\u00edch typov cvi\u010denia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4934-_-OK-_A___-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4934-_-OK-_A___-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4934-_-OK-_A___-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4934-_-OK-_A___-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4934-_-OK-_A___-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako sme spomenuli, hlavne na za\u010diatku je d\u00f4le\u017eit\u00e9 sk\u00fa\u0161a\u0165 a h\u013eada\u0165 to, \u010do v\u00e1s bude bavi\u0165 najviac. <strong>Rozmanitos\u0165 <\/strong>a<strong> pestros\u0165<\/strong> je predsa kr\u00e1sna takmer v ka\u017edom aspekte \u017eivota, pri pr\u00edprave jedla, obdivovan\u00ed pr\u00edrody, a tak to je aj pri cvi\u010den\u00ed. Okrem toho, \u017ee sa zbav\u00edte <strong>stereotypu<\/strong> a <strong>monot\u00f3nnosti<\/strong>, budete za\u0165a\u017eova\u0165 aj viac svalov\u00fdch parti\u00ed, \u010do v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 pred\u00eds\u0165 zraneniu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napr\u00edklad pod\u013ea Rachel Wilson, fyzickej terapeutky z Harvardu, je ide\u00e1lne kombinova\u0165 <strong>aer\u00f3bne cvi\u010denia<\/strong>, ako beh \u010di bicyklovanie so <strong>stre\u010dingom<\/strong>, <strong>posil\u0148ovan\u00edm<\/strong> a <strong>balan\u010dn\u00fdmi cvi\u010deniami<\/strong> na posilnenie rovnov\u00e1hy. Ka\u017ed\u00fd typ tr\u00e9ningu v\u00e1m poskytne rados\u0165 a budete ho robi\u0165 s in\u00fdm \u00fa\u010dinkom na va\u0161e telo. V\u010faka tomu zapracujete na <strong>celkovej fyzickej kond\u00edcii<\/strong>, <strong>flexibilite<\/strong>, ale tie\u017e <strong>posiln\u00edte ochabnut\u00e9 svaly<\/strong> a <strong>spevn\u00edte svoju postavu<\/strong>. <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Me\u0148te intenzitu cvi\u010denia<\/strong><\/h3>\n\n\n\n<p>Ak ste si u\u017e vybrali, \u010domu konkr\u00e9tne sa v r\u00e1mci cvi\u010denia budete venova\u0165, <strong>zmena intenzity v tr\u00e9ningu<\/strong> v\u00e1m pom\u00f4\u017ee najm\u00e4 vtedy, ak ste si vyt\u00fd\u010dili konkr\u00e9tny cie\u013e. Ak bude va\u0161\u00edm cie\u013eom napr\u00edklad pr\u00edprava na polmarat\u00f3n, nemali by ste v r\u00e1mci nej beh\u00e1va\u0165 pravidelne t\u00fa ist\u00fa vzdialenos\u0165. Po nieko\u013ek\u00fdch d\u0148och a t\u00fd\u017ed\u0148och sa s\u00edce budete c\u00edti\u0165 lep\u0161ie, no \u010dasov\u00e9 zlep\u0161enie bude len minim\u00e1lne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pre\u010do je teda d\u00f4le\u017eit\u00e9 meni\u0165 intenzitu cvi\u010denia?<\/strong> V\u010faka z\u00e1sade striedania intenzity v tr\u00e9ningu sa zn\u00ed\u017ei mo\u017enos\u0165 zranenia a va\u0161im svalom poskytnete <strong>\u010das na zotavenie<\/strong> po n\u00e1ro\u010dnej tr\u00e9ningovej jednotke. <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Neprekvap\u00ed v\u00e1s preto fakt, \u017ee princ\u00edp striedavej intenzity v tr\u00e9ningu vyu\u017e\u00edvaj\u00fa naplno aj vrcholov\u00ed \u0161portovci. Ak si teda v pondelok doprajete intenz\u00edvnej\u0161\u00ed tr\u00e9ning na hornej hranici v\u00e1\u0161ho tepov\u00e9ho maxima, v utorok \u010di stredu ur\u010dite zvo\u013enite. <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/strong><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kolko_casu_venovat_cviceniu\"><\/span><strong>Ko\u013eko \u010dasu venova\u0165 cvi\u010deniu?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svetov\u00e1 zdravotn\u00edcka organiz\u00e1cia (WHO) publikovala rozsiahlu nieko\u013ekoro\u010dn\u00fa \u0161t\u00fadiu, z ktorej vypl\u00fdva, \u017ee viac ne\u017e <strong>\u00bc svetovej popul\u00e1cie<\/strong> nesp\u013a\u0148a odpor\u00fa\u010dan\u00e9 mno\u017estvo fyzickej aktivity, pri\u010dom u adolescentov je to celosvetovo <strong>a\u017e 80 %<\/strong>. V Spojen\u00fdch \u0161t\u00e1toch americk\u00fdch sa pravideln\u00e9mu tr\u00e9ningu na dennej b\u00e1ze pritom venuje len <strong>5 % dospelej popul\u00e1cie<\/strong>. Ak\u00e9 s\u00fa teda odpor\u00fa\u010dania a ko\u013eko fyzickej aktivity posta\u010duje?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odpor\u00fa\u010dania Svetovej zdravotn\u00edckej organiz\u00e1cie sa l\u00ed\u0161ia predov\u0161etk\u00fdm v z\u00e1vislosti od vekovej skupiny. Deti a adolescenti vo veku <strong>5-17 rokov<\/strong> by mali ma\u0165<strong> aspo\u0148:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>60 min\u00fat fyzickej <\/strong>aer\u00f3bnej<strong> aktivity <\/strong>denne v miernej a\u017e silnej intenzite&nbsp;<\/li><li>najmenej <strong>3-kr\u00e1t t\u00fd\u017edenne<\/strong> intenz\u00edvnej\u0161ie aktivity na posil\u0148ovanie svalov a kost\u00ed<\/li><li><strong>obmedzi\u0165 sedav\u00e9 \u010dinnosti<\/strong>, ako je sledovanie telev\u00edzie<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dospel\u00fdm vo veku<strong> 18-64<\/strong> sa odpor\u00fa\u010da vykon\u00e1va\u0165 <strong>minim\u00e1lne<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>&nbsp;od <strong>150 do 300 min\u00fat<\/strong> aer\u00f3bnej fyzickej aktivity <strong>v strednej intenzite<\/strong>&nbsp;<\/li><li>v pr\u00edpade <strong>vy\u0161\u0161ej intenzity<\/strong> by to malo by\u0165 <strong>75 a\u017e 150 min\u00fat t\u00fd\u017edenne<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1rove\u0148 plat\u00ed, \u017ee uveden\u00fd \u010das si m\u00f4\u017eete nakonfigurova\u0165 \u013eubovo\u013en\u00fdm sp\u00f4sobom. Pri odpor\u00fa\u010danej spodnej hranici m\u00f4\u017eete cvi\u010di\u0165 napr\u00edklad <strong>30 min\u00fat p\u00e4\u0165kr\u00e1t v t\u00fd\u017edni<\/strong> alebo <strong>35 a\u017e 40 min\u00fat zruba ka\u017ed\u00fd druh\u00fd de\u0148<\/strong>. \u0160t\u00fadie toti\u017e nazna\u010duj\u00fa, \u017ee rozlo\u017eenie tr\u00e9ningov do dvoch, pr\u00edpadne viacer\u00fdch jednotiek pri dodr\u017ean\u00ed spomenut\u00e9ho \u010dasu a intenzity m\u00f4\u017ee by\u0165 rovnako prospe\u0161n\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Celkovo je d\u00f4le\u017eit\u00e9 za\u010d\u00edna\u0165 pozvo\u013ena a nesk\u00f4r, pri vy\u0161\u0161ej fyzickej \u00farovni, intenzitu zvy\u0161ova\u0165. Mysl\u00edte tie\u017e na to, \u017ee telo nie je stroj, preto ho treba necha\u0165 v niektor\u00e9 dni ob\u010das aj odpo\u010d\u00edva\u0165. Pr\u00e1ve <strong>dostato\u010dn\u00fd odpo\u010dinok je d\u00f4le\u017eitou s\u00fa\u010das\u0165ou tr\u00e9ningov\u00e9ho pl\u00e1nu<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-a5b529b7-b7f3-4299-a89d-2cb369bfaac8\"><li>regeneruje organizmus po z\u00e1\u0165a\u017ei&nbsp;<\/li><li>je prevenciou proti svalovej \u00fanave<\/li><li>zni\u017euje riziko zranenia<\/li><li>zlep\u0161uje v\u00fdkon<\/li><li>podporuje zdrav\u00fd sp\u00e1nok&nbsp; <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[6-9]<\/span><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spomenuli sme <strong>rady a tipy, ako za\u010da\u0165 cvi\u010di\u0165<\/strong>, vieme u\u017e, <strong>ko\u013eko \u010dasu<\/strong> <strong>treba<\/strong> minim\u00e1lne <strong>cvi\u010deniu venova\u0165<\/strong>, ale aj to, <strong>na \u010do myslie\u0165 pri v\u00fdbere spr\u00e1vneho cvi\u010denia<\/strong>. Ak\u00e9 m\u00e1 ale pravideln\u00fd tr\u00e9ning vplyvy na zdravie \u010dloveka?<\/p>\n<\/div>\n\n\n\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=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/foto3-1-899x1124.jpg\" alt=\"Pohyb v pr\u00edrode je ide\u00e1lnou vo\u013ebou pre akt\u00edvny odpo\u010dinok\" class=\"wp-image-207296\" title=\"Pohyb v pr\u00edrode je ide\u00e1lnou vo\u013ebou pre akt\u00edvny odpo\u010dinok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto3-1-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto3-1-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto3-1-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto3-1-1638x2048.jpg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto3-1.jpg 1920w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_dolezitych_vyhod_ktore_poskytuje_telu_cvicenie\"><\/span>9 d\u00f4le\u017eit\u00fdch<strong> v\u00fdhod, ktor\u00e9 poskytuje telu cvi\u010denie<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. M\u00f4\u017ee pred\u013a\u017ei\u0165 \u017eivot<\/strong><\/h3>\n\n\n\n<p>Zrejme najpote\u0161uj\u00facej\u0161\u00edm benefitom cvi\u010denia je to, \u017ee n\u00e1m <strong>m\u00f4\u017ee prida\u0165 p\u00e1r rokov \u017eivota<\/strong> navy\u0161e. V porovnan\u00ed s neakt\u00edvnymi jedincami, pre ktor\u00fdch je \u201cvrcholom d\u0148a\u201d napr\u00edklad cesta po dia\u013ekov\u00fd ovl\u00e1da\u010d v ob\u00fdva\u010dke, m\u00f4\u017ee <strong>u\u017e 90 min\u00fat cvi\u010denia t\u00fd\u017edenne zv\u00fd\u0161i\u0165 d\u013a\u017eku \u017eivota a\u017e o tri roky<\/strong>. Vypl\u00fdva to z rozsiahleho prieskumu na vzorke viac ne\u017e 400 000 \u013eud\u00ed, ktor\u00fdch sledovali pomerne dlh\u00fd \u010das, v priemere a\u017e 8 rokov. A hoci bol tento prieskum realizovan\u00fd vedcami v Taiwane, za pravdu im d\u00e1vaj\u00fa aj odborn\u00edci z Harvardu. T\u00ed z\u00e1rove\u0148 kon\u0161tatuj\u00fa, \u017ee pred\u013a\u017eenie \u017eivota bolo badate\u013enej\u0161ie predov\u0161etk\u00fdm u star\u0161\u00edch \u013eud\u00ed a jedincov s vysok\u00fdm krvn\u00fdm tlakom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najd\u00f4le\u017eitej\u0161\u00edm ukazovate\u013eom, z ktor\u00e9ho odborn\u00edci vych\u00e1dzali bola takzvan\u00e1 <strong>kardiorespira\u010dn\u00e1 zdatnos\u0165 (CRF)<\/strong>. Ide o ukazovate\u013e, ktor\u00fd s\u00favis\u00ed so schopnos\u0165ou obehov\u00e9ho a d\u00fdchacieho syst\u00e9mu dod\u00e1va\u0165 telu kysl\u00edk po\u010das dlhodobej\u0161ej fyzickej aktivity. \u010c\u00edm viac ste fit v\u010faka pravideln\u00e9mu a intenz\u00edvnemu cvi\u010deniu, t\u00fdm vy\u0161\u0161ie je va\u0161e CRF. <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[10] [11]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Zlep\u0161uje n\u00e1ladu<\/strong><\/h3>\n\n\n\n<p>Ak ste si u\u017e niekedy sk\u00fa\u0161ali <strong>za\u0161portova\u0165 po stresuj\u00facom dni v pr\u00e1ci<\/strong>, ur\u010dite sa zhodneme, \u017ee ste sa razom c\u00edtili lep\u0161ie. Emocion\u00e1lny v\u00fd\u0165ah v\u00e1s vyviezol o p\u00e1r poschod\u00ed vy\u0161\u0161ie a vy ste si odd\u00fdchli s pocitom, \u017ee sa vlastne ni\u010d hrozn\u00e9 po\u010das d\u0148a nestalo. Sta\u010d\u00ed aj nieko\u013eko desiatok min\u00fat svi\u017enej\u0161ej prech\u00e1dzky a t\u00e1to fyzick\u00e1 aktivita stimuluje r\u00f4zne chemik\u00e1lie a <strong>neurotransmitery<\/strong> v mozgu, predov\u0161etk\u00fdm <strong>endorf\u00edny<\/strong> a<strong> dopam\u00edn<\/strong>. Pr\u00e1ve im v\u010fa\u010d\u00edme za to, \u017ee sa po fyzickom v\u00fdkone c\u00edtime lep\u0161ie, \u0161\u0165astnej\u0161ie a spomenut\u00e9 starosti zvl\u00e1dame s v\u00e4\u010d\u0161\u00edm pokojom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00fa\u017eba po znovuz\u00edskan\u00ed endorf\u00ednov a dopam\u00ednu v\u010faka cvi\u010deniu v\u00e1s po\u017eenie vpred. Ke\u010f nepo\u013eav\u00edte a tieto ritu\u00e1ly budete opakova\u0165 \u010dastej\u0161ie a pravidelnej\u0161ie, z dlhodob\u00e9ho h\u013eadiska v\u00e1m to napokon m\u00f4\u017ee pom\u00f4c\u0165 z\u00edska\u0165 aj <strong>viac seba\u00facty a sebavedomia,<\/strong> preto\u017ee si budete plni\u0165 stanoven\u00e9 ciele a budete vidie\u0165 a c\u00edti\u0165 progres v cvi\u010den\u00ed. <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[10] [12]<\/span><\/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.sk\/blog\/wp-content\/uploads\/2021\/01\/foto4.jpg\" alt=\"Cvi\u010denie zlep\u0161uje n\u00e1ladu\" class=\"wp-image-207090\" width=\"636\" height=\"737\" title=\"Cvi\u010denie zlep\u0161uje n\u00e1ladu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto4.jpg 848w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto4-345x400.jpg 345w\" sizes=\"auto, (max-width: 636px) 100vw, 636px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Redukuje stres a pocit depresie<\/strong><\/h3>\n\n\n\n<p>Tento benefit sme u\u017e na\u010drtli v predch\u00e1dzaj\u00facom bode, a zrejme nie je pre v\u00e1s novinkou. Pohyb je v\u00fdbornou \u201czbra\u0148ou\u201d pri ka\u017edej psychickej z\u00e1\u0165a\u017ei, vr\u00e1tane stresu. Psychol\u00f3govia a psychiatri radi a \u010dasto radia svojim klientom, \u017ee <strong>\u201edepresia nem\u00e1 rada pohyb\u201d<\/strong>. D\u00f4le\u017eitos\u0165 tohto faktu sa zvy\u0161uje s poznan\u00edm, \u017ee <strong>depresia patr\u00ed naj\u010dastej\u0161ie psychick\u00e9 poruchy \u013eud\u00ed<\/strong>, ktor\u00ed vyh\u013ead\u00e1vaj\u00fa odborn\u00fa pomoc.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cvi\u010denie ako liek proti stresu \u010di depresii odpor\u00fa\u010daj\u00fa v\u0161etci odborn\u00edci. Bezprostredne po intenz\u00edvnej\u0161om cvi\u010den\u00ed s\u00edce na chv\u00ed\u013eu st\u00fapa hladina <strong>kortizolu<\/strong> (,,stresov\u00fd horm\u00f3n\u201d), av\u0161ak ten po odznen\u00ed aktivity prudko kles\u00e1 a m\u00f4\u017ee sa udr\u017ea\u0165 na n\u00edzkej hladine po cel\u00fd zvy\u0161ok d\u0148a. A naopak, po fyzickej aktivite sa budete te\u0161i\u0165 zo zv\u00fd\u0161enej hladiny u\u017e spomenut\u00fdch ,,horm\u00f3nov \u0161\u0165astia\u201d &#8211; <strong>endorf\u00ednov<\/strong>. Treba v\u0161ak pripomen\u00fa\u0165, \u017ee tieto <strong>neurotransmitery<\/strong> sa uvo\u013e\u0148uj\u00fa po dosiahnut\u00ed ur\u010ditej <strong>minim\u00e1lnej intenzity<\/strong> a <strong>d\u013a\u017eky trvania<\/strong>. Zvykne sa ud\u00e1va\u0165 intenzita na \u00farovni <strong>aspo\u0148 65% maxim\u00e1lnej spotreby kysl\u00edka<\/strong> v trvan\u00ed nieko\u013eko desiatok min\u00fat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na efekt\u00edvnu tvorbu endorf\u00ednu je ide\u00e1lne za\u010dleni\u0165 do svojej tr\u00e9ningovej jednotky <strong>vysoko intenz\u00edvny intervalov\u00fd tr\u00e9ning<\/strong>, takzvan\u00fd HIIT. Cvi\u010denie a akt\u00edvny pohyb sa vo v\u0161eobecnosti odpor\u00fa\u010da predov\u0161etk\u00fdm \u013eu\u010fom so stresuj\u00facej\u0161\u00edm povolan\u00edm, ako napr\u00edklad vy\u0161\u0161\u00edm mana\u017e\u00e9rom, hasi\u010dom \u010di policajtom, a podobne, ale svoje blahod\u00e1rne antistresov\u00e9 \u00fa\u010dinky poskytne ka\u017ed\u00e9mu bez v\u00fdnimky. Ak chcete vedie\u0165 viac o tom, pre\u010do je stres nebezpe\u010dn\u00fd a ako sa s nim vysporiada\u0165, pre\u010d\u00edtajte si \u010dl\u00e1nok<strong> <a aria-label=\"Pre\u010do je pre n\u00e1s stres nebezpe\u010dn\u00fd a ako ho zn\u00ed\u017ei\u0165? (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Pre\u010do je pre n\u00e1s stres nebezpe\u010dn\u00fd a ako ho zn\u00ed\u017ei\u0165?<\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[13] [14]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Zvy\u0161uje hladinu energie<\/strong><\/h3>\n\n\n\n<p>M\u00f4\u017ee sa to javi\u0165 ako men\u0161\u00ed paradox, ke\u010f\u017ee cvi\u010den\u00edm vynaklad\u00e1me energiu, no uk\u00e1zalo sa, \u017ee cvi\u010denie predsa len pom\u00e1ha c\u00edti\u0165 sa <strong>energickej\u0161ie<\/strong> a <strong>vit\u00e1lnej\u0161ie<\/strong>. Potvrdila to aj recenzovan\u00e1 \u0161t\u00fadia, v r\u00e1mci ktorej polovica \u0161tudentov so syndr\u00f3mom vyhorenia za\u010dala <strong>beh\u00e1va\u0165 z ni\u017e\u0161ou intenzitou trikr\u00e1t v t\u00fd\u017edni<\/strong> po dobu troch mesiacov, zatia\u013e \u010do druh\u00e1 polovica bola pas\u00edvna a nebe\u017eala. \u010co mysl\u00edte, ktor\u00e1 skupina \u0161tudentov mala po danej dobe v tele zv\u00fd\u0161en\u00fa energetick\u00fa hladinu? Samozrejme, oplatilo sa im be\u017ea\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cvi\u010denie dod\u00e1va kysl\u00edk a \u017eiviny do tkan\u00edv a pom\u00e1ha kardiovaskul\u00e1rnemu syst\u00e9mu pracova\u0165 efekt\u00edvnej\u0161ie<\/strong>. A ke\u010f s\u00fa srdce a p\u013e\u00faca zdrav\u0161ie, telo m\u00e1 viac energie na rie\u0161enie ka\u017edodenn\u00fdch aktiv\u00edt. <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Zni\u017euje riziko srdcov\u00fdch chor\u00f4b<\/strong><\/h3>\n\n\n\n<p>K\u00fdm <strong>nedostatok fyzickej aktivity zvy\u0161uje riziko srdcov\u00fdch chor\u00f4b<\/strong>, pravideln\u00e9 cvi\u010denie ho naopak zni\u017euje. D\u00f4vody? \u0160portovan\u00edm posil\u0148ujete <strong>obehov\u00fd syst\u00e9m<\/strong>, ktor\u00fd sa st\u00e1va v\u00fdkonnej\u0161\u00edm a srdce m\u00f4\u017ee pumpova\u0165 viac krvi s men\u0161\u00edm \u00fasil\u00edm. V\u010faka cvi\u010deniu m\u00f4\u017eete tie\u017e schudn\u00fa\u0165, vyl\u00fa\u010di\u0165 ur\u010dit\u00fd podiel <strong>soli<\/strong> a<strong> vody,<\/strong> a pozit\u00edvne tak p\u00f4sobi\u0165 na <strong>sympatikus<\/strong>, \u010do je \u010das\u0165 auton\u00f3mneho nervov\u00e9ho syst\u00e9mu. V\u0161etky tieto faktory maj\u00fa vplyv na zn\u00ed\u017eenie krvn\u00e9ho tlaku. Cvi\u010den\u00edm sa z\u00e1rove\u0148 zvy\u0161uje hladina <strong>HDL<\/strong> (dobr\u00e9ho) a zni\u017euje \u00farove\u0148 <strong>LDL<\/strong> (zl\u00e9ho) <strong>cholesterolu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u013du\u010fom, ktor\u00ed prekonali srdcov\u00fd infarkt a rehabilituj\u00fa v podobe pravideln\u00e9ho cvi\u010denia dokonca zvy\u0161uje \u0161ancu na dlh\u0161\u00ed \u017eivot. \u0160t\u00fadie toti\u017e zistili, \u017ee tak\u00fdmto pacientom sa v\u010faka akt\u00edvnemu tr\u00e9ningu <strong>zvy\u0161uje maxim\u00e1lny srdcov\u00fd v\u00fddaj<\/strong> niekedy aj o viac ako 20 percent.<span style=\"color:#ff6600\" class=\"tadv-color\"> <strong>[16] [17]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Sp\u00f4sobuje n\u00e1rast mitochondri\u00ed<\/strong><\/h3>\n\n\n\n<p>\u010eal\u0161\u00edm skvel\u00fdm benefitom, ktor\u00fd ur\u010dite ocen\u00edte je <strong>zvy\u0161uj\u00faci sa po\u010det mitochondri\u00ed<\/strong> v\u010faka cvi\u010deniu. Mitochondrie s\u00fa v\u0161eobecne pova\u017eovan\u00e9 za<strong> ,,elektr\u00e1rne buniek\u201d<\/strong>, \u010do znamen\u00e1, \u017ee sa v nich cukor a tuk premie\u0148a, respekt\u00edve metabolizuje na \u017eivotne d\u00f4le\u017eit\u00fa energiu &#8211; ATP. <strong>Mitochondrie sa nach\u00e1dzaj\u00fa sa vo v\u0161etk\u00fdch bunk\u00e1ch<\/strong>, \u010di u\u017e svalov\u00fdch, obli\u010dkov\u00fdch, ale aj pe\u010de\u0148ov\u00fdch \u010di nervov\u00fdch. Svaly potrebuj\u00fa pri \u0161portovan\u00ed viac energie, a pr\u00e1ve preto je ve\u013ek\u00fdm plusom, \u017ee sa ich mno\u017estvo pravideln\u00fdm cvi\u010den\u00edm zvy\u0161uje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1rove\u0148 plat\u00ed jednoduch\u00e1, no d\u00f4le\u017eit\u00e1 \u00famera, <strong>\u010d\u00edm viac mitochondri\u00ed m\u00e1te, t\u00fdm viac energie v podobe gluk\u00f3zy a mastn\u00fdch kysel\u00edn sp\u00e1l\u00edte <\/strong>aj po\u010das oddychu. A \u010do je rovnako d\u00f4le\u017eit\u00e9, ke\u010f svaly pravidelne za\u0165a\u017eujete, zvy\u0161uje sa nielen po\u010det mitochondri\u00ed, ale aj ich ve\u013ekos\u0165. V\u00fdskum dokonca nazna\u010duje, \u017ee v skuto\u010dnosti by ste mohli ma\u0165 v tele <strong>a\u017e o 50 % viac mitochondri\u00ed u\u017e po \u0161iestich a\u017e \u00f4smich t\u00fd\u017ed\u0148och pravideln\u00e9ho cvi\u010denia<\/strong>. A to u\u017e stoj\u00ed za to, \u010do poviete? <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[18] [19]<\/span><\/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-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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/foto5-1-749x1124.jpeg\" alt=\"Pravideln\u00fd tr\u00e9ning zvy\u0161uje po\u010det mitochondri\u00ed v tele\" class=\"wp-image-207309\" title=\"Pravideln\u00fd tr\u00e9ning zvy\u0161uje po\u010det mitochondri\u00ed v tele\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto5-1-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto5-1-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto5-1-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto5-1-1365x2048.jpeg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto5-1-scaled.jpeg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Skvalit\u0148uje sp\u00e1nok<\/strong><\/h3>\n\n\n\n<p>Zvyknete sa v noci pravidelne prevraca\u0165 zo strany na stranu a nechtiac be\u017ene po\u010d\u00edtate ove\u010dky? Aj v tomto pr\u00edpade v\u00e1s m\u00f4\u017ee oslobodi\u0165 rutina v podobe \u0161portu, \u010do potvrdilo viacero \u0161t\u00fadi\u00ed. Cvi\u010denie prispieva ku <strong>kvalitnej\u0161iemu<\/strong> a <strong>dlh\u0161ie trvaj\u00facemu sp\u00e1nku<\/strong>, d\u00e1vajte si v\u0161ak pozor na jeho na\u010dasovanie. Niekomu toti\u017e nemus\u00ed vyhovova\u0165 tr\u00e9ningov\u00e1 jednotka p\u00e1r hod\u00edn pred span\u00edm. Ak to v\u0161ak nie je v\u00e1\u0161 pr\u00edpad, smelo do toho! <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[20] [21]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokia\u013e chcete zisti\u0165, ako na lep\u0161\u00ed sp\u00e1nok, odpor\u00fa\u010dame si pre\u010d\u00edta\u0165 \u010dl\u00e1nok <strong><a aria-label=\"Ako zlep\u0161i\u0165 sp\u00e1nok a ako vpl\u00fdva na zdravie a rast svalovej hmoty? (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-spanok-jeho-vplyv-na-zdravie-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ako zlep\u0161i\u0165 sp\u00e1nok a ako vpl\u00fdva na zdravie a rast svalovej hmoty?<\/a><span style=\"color:#ff6600\" class=\"tadv-color\"> <\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>8. Zlep\u0161uje funk\u010dnos\u0165 mozgu<\/strong><\/h3>\n\n\n\n<p>M\u00e1te radi beh? V\u00fdborne! Potom v\u00e1s pote\u0161ia v\u00fdsledky \u0161t\u00fadie, ktor\u00e1 preuk\u00e1zala, \u017ee pr\u00e1ve <strong>beh bol pozit\u00edvne spojen\u00fd s rastom buniek v oblasti mozgu<\/strong> sp\u00e4tej s u\u010den\u00edm a pam\u00e4\u0165ou. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ia \u0161t\u00fadia pre zmenu nazna\u010dila, \u017ee cvi\u010denie vo v\u0161eobecnosti zvy\u0161uje aktivitu zl\u00fa\u010deniny, naz\u00fdvanej <strong>neurotrofick\u00fd faktor odvoden\u00fd z mozgu<\/strong> <strong>(BDNF)<\/strong>. T\u00e1to zl\u00fa\u010denina pom\u00e1ha zlep\u0161ova\u0165 funkciu mozgu a komunik\u00e1ciu medzi bunkami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010das starnutia m\u00f4\u017eu pravideln\u00e9 \u0161portov\u00e9 aktivity taktie\u017e napom\u00f4c\u0165 <strong>zabr\u00e1ni\u0165 poklesom kognit\u00edvnych schopnost\u00ed<\/strong>, \u010do je jedn\u00fdm z d\u00f4vodov, pre\u010do ich naj\u010dastej\u0161ie odpor\u00fa\u010daj\u00fa lek\u00e1ri ako prevenciu pred <strong>Alzheimerovou chorobou<\/strong> \u010di <strong>demenciou<\/strong>. <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[22] [23]<\/span><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ak ste beh e\u0161te nesk\u00fa\u0161ali a uva\u017eujete nad t\u00fdm, \u017ee s n\u00edm za\u010dnete, pre\u010d\u00edtajte si nie\u010do o hlavn\u00fdch benefitoch behu v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\">11 d\u00f4vodov, pre\u010do za\u010da\u0165 beha\u0165 a ako sa zmen\u00ed va\u0161e telo<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>9. Pom\u00e1ha k n\u00e1rastu svalov (svalov\u00e1 hypertrofia)<\/strong><\/h3>\n\n\n\n<p>Tento benefit z\u00edskate predov\u0161etk\u00fdm v posil\u0148ovni po\u010das zdv\u00edhania z\u00e1va\u017eia, a teda pri <strong>silovom tr\u00e9ningu<\/strong>. Jednoducho povedan\u00e9, <strong>svalov\u00e1 hypertrofia<\/strong> nie je ni\u010d in\u00e9, ne\u017e <strong>n\u00e1rast ve\u013ekosti org\u00e1nu alebo tkaniva, zv\u00e4\u010d\u0161en\u00edm buniek, ktor\u00e9 ho tvoria<\/strong>. Pod\u013ea toho, ak\u00e9 m\u00e1te ciele, sa m\u00f4\u017eete zamera\u0165 na jednu z dvoch svalov\u00fdch hypertrofi\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>myofibril\u00e1rna hypertrofia<\/li><li>sarkoplazmatick\u00e1 hypertrofia<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Myofibril\u00e1rna hypertrofia<\/strong><\/p>\n\n\n\n<p>Predstavuje n\u00e1rast svalov\u00e9ho tkaniva, ku ktor\u00e9mu doch\u00e1dza zvy\u0161ovan\u00edm <strong>myofibr\u00edl<\/strong>. Tie s\u00fa <strong>prote\u00ednov\u00fdmi komplexmi<\/strong>, ktor\u00e9 predstavuj\u00fa funk\u010dn\u00fa podstatu svalov\u00e9ho tkaniva. Myofibrily produkuj\u00fa nap\u00e4tie v danom svale, a teda produkuj\u00fa silu. Pr\u00e1ve preto doch\u00e1dza k <strong>myofibril\u00e1rnej hypertrofii<\/strong> pri silovom a r\u00fdchlostnom tr\u00e9ningu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sarkoplazmatick\u00e1 hypertrofia<\/strong><\/p>\n\n\n\n<p>Tento typ hypertrofie je opakom myofibr\u00e1lnej. Pri <strong>sarkoplazmatickej hypertrofii<\/strong> doch\u00e1dza k <strong>n\u00e1rastu sarkoplazmy<\/strong> (polotekut\u00e1 hmota medzi svalov\u00fdmi vl\u00e1knami), a teda k zv\u00fd\u0161eniu ukladania svalov\u00e9ho glykog\u00e9nu. Myofibril\u00e1rna a sarkoplazmatick\u00e1 hypertrofia sa nevylu\u010duj\u00fa a po\u010das cvi\u010denia nast\u00e1va kombin\u00e1cia obidvoch. Pr\u00e1ve typ tr\u00e9ningu v\u0161ak ur\u010duje, ku ktorej z nich doch\u00e1dza viac a ku ktorej menej. <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[24]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u010faleka to nie s\u00fa v\u0161etky benefity, ktor\u00e9 pravideln\u00fd tr\u00e9ning poskytuje \u013eudsk\u00e9mu telu. Spomen\u00fa\u0165 m\u00f4\u017eeme napr\u00edklad tie\u017e to, \u017ee cvi\u010denie prispieva k <strong>spomaleniu srdcov\u00e9ho rytmu<\/strong>, <strong>zn\u00ed\u017eeniu krvn\u00e9ho tlaku<\/strong>, \u013eu\u010fom s osteopor\u00f3zou napom\u00e1ha k <strong>zn\u00ed\u017eeniu straty kostnej hmoty<\/strong>, a podobne.&nbsp;<\/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=\"Co_si_z_toho_zapamatat\"><\/span><strong>\u010co si z toho zapam\u00e4ta\u0165?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako vo v\u0161etkom v \u017eivote, aj pri cvi\u010den\u00ed plat\u00ed, \u017ee za\u010diatky s\u00fa naj\u0165a\u017e\u0161ie. <strong>Za\u010da\u0165 cvi\u010di\u0165 je<\/strong> v\u0161ak <strong>jedna z najlep\u0161\u00edch vec\u00ed, ktor\u00fa m\u00f4\u017eete pre svoje telo urobi\u0165<\/strong>. Budete sa c\u00edti\u0165 lep\u0161ie a zdrav\u0161ie, na \u010do sa nabal\u00ed aj \u010fal\u0161\u00ed rad skvel\u00fdch benefitov, ktor\u00e9 skvalitnia v\u00e1\u0161 \u017eivot po <strong>fyzickej<\/strong> aj <strong>ment\u00e1lnej str\u00e1nke<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslite v\u0161ak na to, \u017ee v\u0161etky zmienen\u00e9 <strong>v\u00fdhody cvi\u010denia na v\u00e1\u0161 organizmus a metabolizmus<\/strong> s\u00fa \u017eivotnos\u0165ou priamo \u00famern\u00e9 pravideln\u00e9mu cvi\u010deniu. \u0160t\u00fadie toti\u017e potvrdzuj\u00fa, \u017ee hladina bielkov\u00edn, ktor\u00e9 diktuj\u00fa <strong>mitochondri\u00e1m<\/strong>, ako maj\u00fa pracova\u0165 vo va\u0161om tele, kles\u00e1 u\u017e po\u010das d\u0148a, zatia\u013e \u010do inzul\u00ednov\u00e1 \u201cpam\u00e4\u0165\u201d sa vracia na p\u00f4vodn\u00fa hladinu v priebehu dvoch t\u00fd\u017ed\u0148ov. Chce to teda <strong>\u017eelezn\u00fa pravidelnos\u0165<\/strong> a <strong>pevn\u00fa v\u00f4\u013eu<\/strong>, ale v\u00fdsledok rozhodne bude st\u00e1\u0165 za to! <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[25]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za\u010dali ste u\u017e s cvi\u010den\u00edm? Ako dlho sa mu venujete a \u010domu konkr\u00e9tne? Dajte n\u00e1m vedie\u0165, a ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a na\u0161li ste v \u0148om v\u0161etky <strong>hlavn\u00e9 v\u00fdhody cvi\u010denia pre \u013eudsk\u00e9 telo<\/strong>, zdie\u013eajte ho medzi svojich zn\u00e1mych. Mo\u017eno m\u00e1te vo svojom okol\u00ed niekoho, <strong>kto chce za\u010da\u0165 cvi\u010di\u0165<\/strong>, no potrebuje nakopn\u00fa\u0165!<\/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-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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Za\u010da\u0165 cvi\u010di\u0165 je jedna z najlep\u0161\u00edch vec\u00ed, ktor\u00fa m\u00f4\u017eete pre seba urobi\u0165. Pre\u010d\u00edtajte si o hlavn\u00fdch benefitoch, ktor\u00e9 v\u00e1\u0161mu telu poskytne pravideln\u00fd tr\u00e9ning.<\/p>\n","protected":false},"author":106,"featured_media":208139,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6123,6160,6069,6082],"filter_section":[],"filter_attribute":[13048,13888],"class_list":{"0":"post-207037","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-cvicenie","9":"tag-stres","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-motivacia","13":"filter_attribute-sport-a-cvicenie-lifestyle","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 skvel\u00fdch d\u00f4vodov, pre\u010do za\u010da\u0165 cvi\u010di\u0165, a ako na to - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ak\u00e9 v\u00fdhody m\u00e1 cvi\u010denie pre \u013eud\u00ed, a pre\u010do za\u010da\u0165 tr\u00e9nova\u0165? 9 skvel\u00fdch d\u00f4vodov, pre ktor\u00e9 by ste ur\u010dite mali pravidelne cvi\u010di\u0165. 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