{"id":207709,"date":"2021-01-04T19:17:35","date_gmt":"2021-01-04T18:17:35","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=207709"},"modified":"2021-10-25T11:06:32","modified_gmt":"2021-10-25T09:06:32","slug":"9-skvelych-duvodu-proc-zacit-cvicit-a-jak-na-to","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/9-skvelych-duvodu-proc-zacit-cvicit-a-jak-na-to\/","title":{"rendered":"9 skv\u011bl\u00fdch d\u016fvod\u016f, pro\u010d za\u010d\u00edt cvi\u010dit a jak 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.cz\/blog\/9-skvelych-duvodu-proc-zacit-cvicit-a-jak-na-to\/#Jak_zacit_cvicit_a_co_si_vybrat\" title=\"Jak za\u010d\u00edt cvi\u010dit a co si vybrat?\">Jak za\u010d\u00edt cvi\u010dit a co si vybrat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/9-skvelych-duvodu-proc-zacit-cvicit-a-jak-na-to\/#Tipy_pro_vyber_spravneho_cviceni\" title=\"Tipy pro v\u00fdb\u011br spr\u00e1vn\u00e9ho cvi\u010den\u00ed\">Tipy pro v\u00fdb\u011br spr\u00e1vn\u00e9ho cvi\u010den\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\/9-skvelych-duvodu-proc-zacit-cvicit-a-jak-na-to\/#Kolik_casu_venovat_cviceni\" title=\"Kolik \u010dasu v\u011bnovat cvi\u010den\u00ed?\">Kolik \u010dasu v\u011bnovat cvi\u010den\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/9-skvelych-duvodu-proc-zacit-cvicit-a-jak-na-to\/#9_dulezitych_vyhod_ktere_poskytuje_telu_cviceni\" title=\"9 d\u016fle\u017eit\u00fdch v\u00fdhod, kter\u00e9 poskytuje t\u011blu cvi\u010den\u00ed\">9 d\u016fle\u017eit\u00fdch v\u00fdhod, kter\u00e9 poskytuje t\u011blu cvi\u010den\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/9-skvelych-duvodu-proc-zacit-cvicit-a-jak-na-to\/#Co_si_z_toho_vseho_zapamatovat\" title=\"Co si z toho v\u0161eho zapamatovat?\">Co si z toho v\u0161eho zapamatovat?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>O <strong>v\u00fdhod\u00e1ch cvi\u010den\u00ed<\/strong> a jeho<strong> blahod\u00e1rn\u00fdch \u00fa\u010dinc\u00edch<\/strong> na lidsk\u00fd organismus jste u\u017e ur\u010dit\u011b sly\u0161eli n\u011bkolikr\u00e1t. <strong>Aktivn\u00ed pohyb<\/strong> p\u00e1rkr\u00e1t v t\u00fddnu <strong>doporu\u010duje<\/strong> p\u0159edev\u0161\u00edm <strong>Sv\u011btov\u00e1 zdravotnick\u00e1 organizace<\/strong>, ale i <strong>l\u00e9ka\u0159i<\/strong> nebo <strong>fitness tren\u00e9\u0159i<\/strong> a nad\u0161enci zdrav\u00e9ho \u017eivotn\u00edho stylu. V sou\u010dasnosti v\u0161ak st\u00e1le mno\u017estv\u00ed lid\u00ed \u017eije sp\u00ed\u0161e sedav\u00fdm zp\u016fsobem \u017eivota s hodinami str\u00e1ven\u00fdmi za po\u010d\u00edta\u010dem nebo p\u0159ed televizn\u00ed obrazovkou a podobn\u011b. Pro\u010d 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>Mezi <strong>nej\u010dast\u011bj\u0161\u00ed v\u00fdmluvy, pro\u010d lid\u00e9 necvi\u010d\u00ed<\/strong> pat\u0159\u00ed to, \u017ee nemaj\u00ed s\u00edlu nebo kondi\u010dku, nemaj\u00ed sparring partnera a nechce se jim cvi\u010dit samotn\u00fdm, a asi nej\u010dast\u011bj\u0161\u00ed v\u00fdmluvou je, \u017ee nemaj\u00ed \u010das. <strong>Za\u010d\u00edt cvi\u010dit nen\u00ed<\/strong> \u00fapln\u011b <strong>jednoduch\u00e9<\/strong>, ale kdy\u017e se do toho jednou pust\u00edte a vytrv\u00e1te, \u010dasem si vyp\u011bstujete zdrav\u00fd n\u00e1vyk. Bude to pro v\u00e1s n\u011bco podobn\u00e9ho, jako v ran\u00e9m d\u011btstv\u00ed p\u0159i prvn\u00edch kroc\u00edch. Kdy\u017e jste se nau\u010dili chodit, u\u017e jste s t\u00edm jednodu\u0161e necht\u011bli p\u0159estat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud kone\u010dn\u011b uva\u017eujete o zm\u011bn\u011b a o tom, \u017ee p\u00e1rkr\u00e1t v t\u00fddnu vystoup\u00edte z komfortn\u00ed z\u00f3ny, \u017ee se za\u010dnete v\u00edce h\u00fdbat a \u017e\u00edt aktivn\u011bji, v tomto \u010dl\u00e1nku najdete <strong>9 nejv\u011bt\u0161\u00edch v\u00fdhod, kter\u00e9 va\u0161emu t\u011blu poskytne cvi\u010den\u00ed.<\/strong> V\u011b\u0159\u00edme, \u017ee po jejich p\u0159e\u010dten\u00ed budete m\u00edt chu\u0165 okam\u017eit\u011b vyb\u011bhnout do p\u0159\u00edrody nebo si alespo\u0148 dop\u0159\u00e1t del\u0161\u00ed proch\u00e1zku.<\/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\u010den\u00ed poskytuje t\u011blu mnoho v\u00fdhod\" class=\"wp-image-207051\" width=\"632\" height=\"843\" title=\"Cvi\u010den\u00ed poskytuje t\u011blu 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=\"Jak_zacit_cvicit_a_co_si_vybrat\"><\/span><strong>Jak za\u010d\u00edt cvi\u010dit a co si vybrat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cvi\u010den\u00ed a fyzick\u00e1 aktivita jsou skv\u011bl\u00e9 zp\u016fsoby, jak si <strong>zpest\u0159it \u017eivot, c\u00edtit se l\u00e9pe<\/strong>, a hlavn\u011b <strong>b\u00fdt zdrav\u011bj\u0161\u00ed.<\/strong> Pokud by se z cvi\u010den\u00ed stala <strong>dlouhodob\u00e1 sou\u010d\u00e1st<\/strong> va\u0161eho \u017eivota, nen\u00ed nutn\u00e9 se do n\u011bj hrnout bezhlav\u011b. Proto je fajn m\u00edt na z\u0159eteli p\u00e1r v\u011bc\u00ed p\u0159edt\u00edm, ne\u017e za\u010dnete \u017e\u00edt d\u00edky pohybu aktivn\u011bji.<\/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. Ov\u011b\u0159te si sv\u016fj zdravotn\u00ed stav\n<\/strong><\/h3>\n\n\n\n<p><strong>\u201eNikdo cvi\u010den\u00fd z nebe nespadl!\u201d<\/strong> A a\u010dkoliv je m\u00edrn\u00e1 fyzick\u00e1 aktivita, jako nap\u0159\u00edklad rychl\u00e1 ch\u016fze, pro v\u011bt\u0161inu lid\u00ed bezpe\u010dn\u00e1, zdravotn\u00ed odborn\u00edci doporu\u010duj\u00ed, abyste p\u0159ed za\u010d\u00e1tkem cvi\u010debn\u00edho programu <strong>konzultovali sv\u016fj zdravotn\u00ed stav s l\u00e9ka\u0159em.<\/strong> D\u016fle\u017eit\u00e9 je to zejm\u00e9na pro ty, kte\u0159\u00ed z dlouhodob\u00e9ho hlediska nejsou zvykl\u00ed na fyzickou aktivitu, jako i pro jednotlivce po \u010dty\u0159ic\u00edtce. V\u010dasn\u00e1 kontrola dok\u00e1\u017ee diagnostikovat jak\u00e9koliv <strong>zdravotn\u00ed probl\u00e9my<\/strong>, kter\u00e9 by p\u0159i cvi\u010den\u00ed mohli t\u011blo vystavit necht\u011bn\u00e9mu <strong>riziku \u00farazu.<\/strong> Doporu\u010duje se to tak\u00e9 p\u0159i:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>cukrovce prvn\u00edho nebo druh\u00e9ho typu<\/li><li>onemocn\u011bn\u00ed ledvin<\/li><li>artritid\u011b<\/li><li>vysok\u00e9m krevn\u00edm tlaku <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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>L\u00e9ka\u0159 v\u00e1m na z\u00e1klad\u011b prohl\u00eddky porad\u00ed, <strong>jak\u00e9mu typu cvi\u010den\u00ed se m\u016f\u017eete v\u011bnovat<\/strong>, tak\u00e9 <strong>\u010demu se rad\u011bji vyhnout<\/strong>, a vy se m\u016f\u017eete soust\u0159edit 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. Vytvo\u0159te si tr\u00e9ninkov\u00fd pl\u00e1n a stanovte si re\u00e1ln\u00e9 c\u00edle<\/strong><\/h3>\n\n\n\n<p>Pr\u00e1v\u011b tento bod je snad <strong>nej\u010dast\u011bj\u0161\u00edm d\u016fvodem, pro\u010d lid\u00e9<\/strong> po po\u010d\u00e1te\u010dn\u00edm z\u00e1palu a euforii pozd\u011bji <strong>p\u0159estanou cvi\u010dit<\/strong>. J\u00edt cvi\u010dit kdykoliv, kdy\u017e se v\u00e1m zachce, je zejm\u00e9na v za\u010d\u00e1tc\u00edch nerozumn\u00e9. \u010casto se toti\u017e st\u00e1v\u00e1, \u017ee m\u016f\u017eete spadnout do sv\u00e9ho p\u0159ede\u0161l\u00e9ho stereotypu a up\u0159ednostnit p\u0159ed cvi\u010den\u00edm cokoliv ze sv\u00e9 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\u016fle\u017eit\u00e9 je proto<strong> pl\u00e1nov\u00e1n\u00ed tr\u00e9nink\u016f<\/strong> a <strong>stanoven\u00ed si re\u00e1ln\u00fdch c\u00edl\u016f.<\/strong> Vy sami se zn\u00e1te nejl\u00e9pe, a tak v\u00edte, jestli v\u00e1m vyhovuj\u00ed sp\u00ed\u0161e rann\u00ed tr\u00e9ninky p\u0159ed dal\u0161\u00edmi denn\u00edmi aktivitami, nebo se budete potit v posilovn\u011b \u010di na b\u011b\u017eeck\u00e9m p\u00e1se rad\u011bji po nich. <strong>Pl\u00e1nujte si tr\u00e9ninky<\/strong> stejn\u011b, jako si pl\u00e1nujeme nap\u0159\u00edklad st\u0159etnut\u00ed se zn\u00e1m\u00fdmi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A hlavn\u011b, necht\u011bjte od sebe hned maximum a na za\u010d\u00e1tku to nep\u0159eh\u00e1n\u011bjte. <strong>Stanovte si re\u00e1ln\u00e9 c\u00edle<\/strong>, a pokud je to mo\u017en\u00e9, cvi\u010dte v\u017edy ve stejn\u00e9m \u010dase <strong>a sledujte sv\u016fj 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. Vyp\u011bstujte si na cvi\u010den\u00ed n\u00e1vyk<\/strong><\/h3>\n\n\n\n<p>Toto je dal\u0161\u00ed d\u016fle\u017eit\u00fd bod, kter\u00fd navazuje na ten p\u0159ede\u0161l\u00fd. Pokud na za\u010d\u00e1tku budete br\u00e1t cvi\u010den\u00ed jako n\u011bco nov\u00e9ho, pozd\u011bji se z n\u011bj stane <strong>p\u0159irozen\u00e1 sou\u010d\u00e1st va\u0161eho \u017eivota.<\/strong> Ur\u010dit\u011b si jednodu\u0161eji udr\u017e\u00edte pravideln\u00fd cvi\u010debn\u00ed re\u017eim, kdy\u017e se pro v\u00e1s stane rutinou. Z dlouhodob\u00e9ho hlediska se pravideln\u00fd tr\u00e9nink a jeho nahrazen\u00ed za jakoukoliv jinou aktivitu, kter\u00e1 v\u00e1m nep\u0159in\u00e1\u0161\u00ed takov\u00fd u\u017eitek, m\u016f\u017ee st\u00e1t dokonce va\u0161\u00ed <strong>pozitivn\u00ed z\u00e1vislost\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u017en\u00e1 budete ob\u010das pot\u0159ebovat trochu <strong>motivace<\/strong>, proto\u017ee v\u00e1m va\u0161e fitness pl\u00e1ny zk\u0159\u00ed\u017e\u00ed nep\u0159\u00edzniv\u00e9 po\u010das\u00ed. V tu chv\u00edli doporu\u010dujeme \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>5 tip\u016f, d\u00edky kter\u00fdm z\u016fstanete aktivn\u00ed, motivovan\u00ed a nep\u0159estanete cvi\u010dit ani doma.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tipy_pro_vyber_spravneho_cviceni\"><\/span><strong>Tipy pro v\u00fdb\u011br spr\u00e1vn\u00e9ho cvi\u010den\u00ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Vyberte si n\u011bco, z \u010deho budete m\u00edt radost\n<\/strong><\/h3>\n\n\n\n<p>Jedn\u00edm z d\u016fvod\u016f, kv\u016fli kter\u00fdm lid\u00e9 skon\u010d\u00ed se cvi\u010den\u00edm, i nap\u0159\u00ed\u010d tomu, \u017ee se kone\u010dn\u011b odhodlali za\u010d\u00edt, je <strong>nespr\u00e1vn\u00fd v\u00fdb\u011br tr\u00e9ninku.<\/strong> Najd\u011bte si proto n\u011bco, na co se budete pravideln\u011b t\u011b\u0161it. Pokud jste nap\u0159\u00edklad za\u010dali nav\u0161t\u011bvovat posilovnu, ale chod\u00edte tam jen proto, \u017ee se v\u00e1m l\u00edb\u00ed v\u00e1\u0161 tren\u00e9r, potom to opravdu nen\u00ed spr\u00e1vn\u00e1 motivace. <strong>Cvi\u010den\u00ed v\u00e1s mus\u00ed v prvn\u00ed \u0159ad\u011b bavit!<\/strong> Pro ilustraci, v USA pat\u0159\u00ed mezi nejpopul\u00e1rn\u011bj\u0161\u00ed cvi\u010den\u00ed u\u017e dlouhodob\u011b rychl\u00e1 ch\u016fze, ale i zved\u00e1n\u00ed z\u00e1va\u017e\u00ed ve fitness centru nebo b\u011bh. Podobn\u011b to bude pravd\u011bpodobn\u011b i u n\u00e1s. <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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\"><strong>2. Vyzkou\u0161ejte v\u00edce druh\u016f 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=\"B\u011bh je jedn\u00edm z nejobl\u00edben\u011bj\u0161\u00edch typ\u016f cvi\u010den\u00ed\" class=\"wp-image-207397\" title=\"B\u011bh je jedn\u00edm z nejobl\u00edben\u011bj\u0161\u00edch typ\u016f cvi\u010den\u00ed\" 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>Jako jsme ji\u017e zmi\u0148ovali, hlavn\u011b na za\u010d\u00e1tku je d\u016fle\u017eit\u00e9 zkou\u0161et a hledat to, co v\u00e1s bude bavit nejv\u00edc.<strong> Rozmanitost<\/strong> a <strong>pestrost<\/strong> je p\u0159ece kr\u00e1sn\u00e1 t\u00e9m\u011b\u0159 v ka\u017ed\u00e9m aspektu \u017eivota, p\u0159i p\u0159\u00edprav\u011b j\u00eddla, obdivov\u00e1n\u00ed p\u0159\u00edrody, a tak je to i p\u0159i cvi\u010den\u00ed. Krom\u011b toho, \u017ee se zbav\u00edte <strong>stereotypu<\/strong> a <strong>monot\u00f3nnosti<\/strong>, budete zat\u011b\u017eovat i v\u00edce svalov\u00fdch parti\u00ed, co\u017e v\u00e1m m\u016f\u017ee pomoci p\u0159edej\u00edt zran\u011bn\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nap\u0159\u00edklad podle Rachel Wilson, fyzioterapeutky z Harvardu, je ide\u00e1ln\u00ed kombinovat <strong>aerobn\u00ed cvi\u010den\u00ed,<\/strong> jako b\u011bh nebo cyklistika, se <strong>stre\u010dinkem, posilov\u00e1n\u00edm<\/strong> a <strong>balan\u010dn\u00edmi cvi\u010den\u00edmi<\/strong> na pos\u00edlen\u00ed rovnov\u00e1hy. Ka\u017ed\u00fd typ tr\u00e9ninku v\u00e1m poskytne radost a budete ho d\u011blat s jin\u00fdm \u00fa\u010dinkem na va\u0161e t\u011blo. D\u00edky tomu zapracujete na <strong>celkov\u00e9 fyzick\u00e9 kondici, flexibilit\u011b<\/strong>, ale tak\u00e9 <strong>pos\u00edl\u00edte ochabl\u00e9 svaly<\/strong> a <strong>zpevn\u00edte svoji postavu.<\/strong> <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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. M\u011b\u0148te intenzitu cvi\u010den\u00ed<\/strong><\/h3>\n\n\n\n<p>Pokud jste si u\u017e vybrali, \u010demu konkr\u00e9tn\u011b se v r\u00e1mci cvi\u010den\u00ed budete v\u011bnovat, <strong>zm\u011bna intenzity v tr\u00e9ninku<\/strong> v\u00e1m pom\u016f\u017ee zejm\u00e9na tehdy, pokud jste si vyty\u010dili konkr\u00e9tn\u00ed c\u00edl. Jestli je va\u0161\u00edm c\u00edlem nap\u0159\u00edklad p\u0159\u00edprava na p\u016flmarat\u00f3n, nem\u011bli byste v r\u00e1mci n\u00ed b\u011bhat pravideln\u011b tu stejnou vzd\u00e1lenost. Po n\u011bkolika dnech, t\u00fddnech se sice budete c\u00edtit l\u00e9pe, ale \u010dasov\u00e9 zlep\u0161en\u00ed bude jen minim\u00e1ln\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pro\u010d je tedy d\u016fle\u017eit\u00e9 m\u011bnit intenzitu cvi\u010den\u00ed?<\/strong> D\u00edky z\u00e1sad\u011b st\u0159\u00edd\u00e1n\u00ed intenzity v tr\u00e9ninku se sn\u00ed\u017e\u00ed mo\u017enost zran\u011bn\u00ed a va\u0161im sval\u016fm poskytnete<strong> \u010das na zotaven\u00ed<\/strong> po n\u00e1ro\u010dn\u00e9 tr\u00e9ninkov\u00e9 jednotce. <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Nep\u0159ekvap\u00ed v\u00e1s proto fakt, \u017ee princip st\u0159\u00eddav\u00e9 intenzity v tr\u00e9ninku vyu\u017e\u00edvaj\u00ed naplno i vrcholov\u00ed sportovci. Pokud si tedy v pond\u011bl\u00ed dop\u0159ejete intenzivn\u011bj\u0161\u00ed tr\u00e9nink na horn\u00ed hranici va\u0161eho tepov\u00e9ho maxima, v \u00fater\u00fd a st\u0159edu ur\u010dit\u011b zvoln\u011bte. <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28338,36358,80965\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kolik_casu_venovat_cviceni\"><\/span><strong>Kolik \u010dasu v\u011bnovat cvi\u010den\u00ed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sv\u011btov\u00e1 zdravotnick\u00e1 organizace (WHO) publikovala rozs\u00e1hlou n\u011bkolikaletou studii, ze kter\u00e9 vypl\u00fdv\u00e1, \u017ee v\u00edce ne\u017e <strong>\u00bc sv\u011btov\u00e9 populace&nbsp;<\/strong>nespl\u0148uje doporu\u010den\u00e9 mno\u017estv\u00ed fyzick\u00e9 aktivity, p\u0159i\u010dem\u017e u adolescent\u016f je to celosv\u011btov\u011b <strong>a\u017e 80 %<\/strong>. Ve Spojen\u00fdch st\u00e1tech americk\u00fdch se pravideln\u00e9mu tr\u00e9ninku na denn\u00ed b\u00e1zi p\u0159itom v\u011bnuje pouze<strong> 5 % dosp\u011bl\u00e9 populace<\/strong>. Jak\u00e1 jsou tedy doporu\u010den\u00ed a kolik fyzick\u00e9 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>Doporu\u010den\u00ed Sv\u011btov\u00e9 zdravotnick\u00e9 organizace se li\u0161\u00ed p\u0159edev\u0161\u00edm v z\u00e1vislosti od v\u011bkov\u00e9 skupiny. D\u011bti a adolescenti ve v\u011bku<strong> 5-17 let<\/strong> by m\u011bli m\u00edt <strong>alespo\u0148<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>60 minut fyzick\u00e9<\/strong> aerobn\u00ed <strong>aktivity<\/strong> denn\u011b v m\u00edrn\u00e9 a\u017e siln\u00e9 intenzit\u011b<\/li><li>nejm\u00e9n\u011b <strong>3- kr\u00e1t t\u00fddn\u011b<\/strong> intenzivn\u011bj\u0161\u00ed aktivity na posilov\u00e1n\u00ed sval\u016f a kost\u00ed<\/li><li><strong>omezit sedav\u00e9 \u010dinnosti<\/strong>, jako je sledov\u00e1n\u00ed televize<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dosp\u011bl\u00fdm ve v\u011bku <strong>18-64<\/strong> se doporu\u010duje vykon\u00e1vat <strong>minim\u00e1ln\u011b<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>od <strong>150 do 300 minut<\/strong> aerobn\u00ed fyzick\u00e9 aktivity <strong>ve st\u0159edn\u00ed intenzit\u011b t\u00fddn\u011b<\/strong><\/li><li>V p\u0159\u00edpad\u011b <strong>vy\u0161\u0161\u00ed intenzity<\/strong> by to m\u011blo b\u00fdt <strong>75 a\u017e 150 minut t\u00fddn\u011b<\/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\u016f\u017eete nakonfigurovat libovoln\u00fdm zp\u016fsobem. P\u0159i doporu\u010den\u00e9 spodn\u00ed hranici m\u016f\u017eete cvi\u010dit nap\u0159\u00edklad<strong> 30 minut p\u011btkr\u00e1t v t\u00fddnu<\/strong> nebo <strong>35 a\u017e 40 minut zhruba ka\u017ed\u00fd druh\u00fd den.<\/strong> Studie toti\u017e nazna\u010duj\u00ed, \u017ee rozlo\u017een\u00ed tr\u00e9nink\u016f do dvou, p\u0159\u00edpadn\u011b v\u00edce jednotek p\u0159i dodr\u017een\u00ed zm\u00edn\u011bn\u00e9ho \u010dasu a intenzity m\u016f\u017ee b\u00fdt stejn\u011b prosp\u011b\u0161n\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Celkov\u011b je d\u016fle\u017eit\u00e9 za\u010d\u00ednat pozvolna a pozd\u011bji, p\u0159i vy\u0161\u0161\u00ed fyzick\u00e9 \u00farovni, intenzitu zvy\u0161ovat. Myslete tak\u00e9 na to, \u017ee t\u011blo nen\u00ed stroj, proto ho mus\u00edme n\u011bkter\u00e9 dny nechat ob\u010das i odpo\u010d\u00edvat. Pr\u00e1v\u011b <strong>dostate\u010dn\u00fd odpo\u010dinek je d\u016fle\u017eitou sou\u010d\u00e1st\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-a5b529b7-b7f3-4299-a89d-2cb369bfaac8\"><li>regeneruje organismus po z\u00e1t\u011b\u017ei<\/li><li>je prevenc\u00ed proti svalov\u00e9 \u00fanav\u011b<\/li><li>sni\u017euje riziko zran\u011bn\u00ed<\/li><li>zlep\u0161uje v\u00fdkon<\/li><li>podporuje zdrav\u00fd sp\u00e1nek <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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>Zm\u00ednili jsme<strong> rady a tipy, jak za\u010d\u00edt cvi\u010dit<\/strong>, v\u00edme u\u017e, <strong>kolik \u010dasu pot\u0159ebujeme<\/strong> minim\u00e1ln\u011b <strong>cvi\u010den\u00ed v\u011bnovat<\/strong>, ale i to, <strong>na co myslet p\u0159i v\u00fdb\u011bru spr\u00e1vn\u00e9ho cvi\u010den\u00ed<\/strong>. Jak\u00e9 m\u00e1 ale pravideln\u00fd tr\u00e9nink vlivy na zdrav\u00ed \u010dlov\u011bka?<\/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 p\u0159\u00edrod\u011b je ide\u00e1ln\u00ed volbou pro aktivn\u00ed odpo\u010dinek\" class=\"wp-image-207296\" title=\"Pohyb v p\u0159\u00edrod\u011b je ide\u00e1ln\u00ed volbou pro aktivn\u00ed odpo\u010dinek\" 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_dulezitych_vyhod_ktere_poskytuje_telu_cviceni\"><\/span>9 d\u016fle\u017eit\u00fdch <strong>v\u00fdhod, kter\u00e9 poskytuje t\u011blu cvi\u010den\u00ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. M\u016f\u017ee prodlou\u017eit \u017eivot\n<\/strong><\/h3>\n\n\n\n<p>Z\u0159ejm\u011b nejpot\u011b\u0161uj\u00edc\u00edm benefitem cvi\u010den\u00ed je to, \u017ee n\u00e1m <strong>m\u016f\u017ee p\u0159idat p\u00e1r let \u017eivota<\/strong> nav\u00edc. V porovn\u00e1n\u00ed s neaktivn\u00edmi jedinci, pro kter\u00e9 je &#8220;vrcholem dne&#8221; nap\u0159\u00edklad cesta pro d\u00e1lkov\u00fd ovlada\u010d v ob\u00fdv\u00e1ku, m\u016f\u017ee <strong>u\u017e 90 minut cvi\u010den\u00ed t\u00fddn\u011b zv\u00fd\u0161it d\u00e9lku \u017eivota a\u017e o t\u0159i roky.<\/strong> Vypl\u00fdv\u00e1 to z rozs\u00e1hl\u00e9ho pr\u016fzkumu na vzorku v\u00edce ne\u017e 400 000 lid\u00ed, kter\u00e9 sledovali pom\u011brn\u011b dlouh\u00fd \u010das, v pr\u016fm\u011bru a\u017e 8 let. A a\u010dkoliv byl tento pr\u016fzkum realizovan\u00fd v\u011bdci v Taiwanu, za pravdu jim d\u00e1vaj\u00ed i odborn\u00edci z Harvardu. Ti z\u00e1rove\u0148 konstatuj\u00ed, \u017ee prodlou\u017een\u00ed \u017eivota bylo viditeln\u011bj\u0161\u00ed p\u0159edev\u0161\u00edm u star\u0161\u00edch lid\u00ed a jedinc\u016f s vysok\u00fdm krevn\u00edm tlakem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejd\u016fle\u017eit\u011bj\u0161\u00edm ukazatelem, ze kter\u00e9ho odborn\u00edci vych\u00e1zeli byla takzvan\u00e1 <strong>kardiorespira\u010dn\u00ed zdatnost (CRF)<\/strong>. Jedn\u00e1 se ukazatel, kter\u00fd souvis\u00ed se schopnost\u00ed ob\u011bhov\u00e9ho a d\u00fdchac\u00edho syst\u00e9mu dod\u00e1vat t\u011blu kysl\u00edk b\u011bhem dlouhodob\u011bj\u0161\u00ed fyzick\u00e9 aktivity. \u010c\u00edm v\u00edc jste fit d\u00edky pravideln\u00e9mu a intenzivn\u00edmu cvi\u010den\u00ed, t\u00edm vy\u0161\u0161\u00ed je va\u0161e CRF. <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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>Jestli jste si u\u017e n\u011bkdy zkou\u0161eli <strong>zasportovat po stresuj\u00edc\u00edm dni v pr\u00e1ci<\/strong>, ur\u010dit\u011b se shodneme, \u017ee jste se r\u00e1zem c\u00edtili l\u00e9pe. Emocion\u00e1ln\u00ed v\u00fdtah v\u00e1s vyvezl o p\u00e1r poschod\u00ed v\u00fd\u0161e a vy jste si oddychli s pocitem, \u017ee se vlastn\u011b nic hrozn\u00e9ho b\u011bhem dne nestalo. Sta\u010d\u00ed i n\u011bkolik des\u00edtek minut svi\u017en\u011bj\u0161\u00ed proch\u00e1zky a tato fyzick\u00e1 aktivita stimuluje r\u016fzn\u00e9 chemik\u00e1lie a <strong>neurotransmitery<\/strong> v mozku, p\u0159edev\u0161\u00edm <strong>endorfiny<\/strong> a <strong>dopamin<\/strong>. Pr\u00e1v\u011b jim vd\u011b\u010d\u00edme za to, \u017ee se po fyzick\u00e9m v\u00fdkonu c\u00edt\u00edme l\u00e9pe, \u0161\u0165astn\u011bji a zm\u00edn\u011bn\u00e9 starosti zvl\u00e1d\u00e1me s v\u011bt\u0161\u00edm pokojem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Touha po znovuz\u00edsk\u00e1n\u00ed endorfin\u016f a dopaminu d\u00edky cvi\u010den\u00ed v\u00e1s po\u017eene vp\u0159ed. Kdy\u017e nepolev\u00edte a tyto ritu\u00e1ly budete opakovat \u010dast\u011bji a pravideln\u011bji, z dlouhodob\u00e9ho hlediska v\u00e1m to nakonec m\u016f\u017ee pomoci z\u00edskat i <strong>v\u00edce sebe\u00facty a sebev\u011bdom\u00ed<\/strong>, proto\u017ee si budete plnit stanoven\u00e9 c\u00edle a budete vid\u011bt a c\u00edtit progres ve cvi\u010den\u00ed. <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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\u010den\u00ed zlep\u0161uje n\u00e1ladu\" class=\"wp-image-207090\" width=\"636\" height=\"737\" title=\"Cvi\u010den\u00ed 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 deprese<\/strong><\/h3>\n\n\n\n<p>Tento benefit jsme u\u017e na\u010drtli v p\u0159edch\u00e1zej\u00edc\u00edm bod\u011b, a z\u0159ejm\u011b pro v\u00e1s nen\u00ed novinkou. Pohyb je v\u00fdbornou &#8220;zbran\u00ed&#8221; p\u0159i ka\u017ed\u00e9 psychick\u00e9 z\u00e1t\u011b\u017ei, v\u010detn\u011b stresu. Psychologov\u00e9 a psychiat\u0159i r\u00e1di a \u010dasto rad\u00ed sv\u00fdm klient\u016fm, \u017ee <strong>\u201edeprese nem\u00e1 r\u00e1da pohyb&#8221;<\/strong>. D\u016fle\u017eitost tohoto faktu se zvy\u0161uje s pozn\u00e1n\u00edm, \u017ee <strong>deprese pat\u0159\u00ed nej\u010dast\u011bj\u0161\u00ed psychick\u00e9 poruchy lid\u00ed<\/strong>, kte\u0159\u00ed vyhled\u00e1vaj\u00ed odbornou pomoc.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cvi\u010den\u00ed jako l\u00e9k proti stresu \u010di depresi doporu\u010duj\u00ed v\u0161ichni odborn\u00edci. Bezprost\u0159edn\u011b po intenzivn\u011bj\u0161\u00edm cvi\u010den\u00ed sice na chv\u00edli stoup\u00e1 hladina <strong>kortizolu<\/strong> (\u201estresov\u00fd hormon&#8221;), ale ten po odezn\u011bn\u00ed aktivity prudce kles\u00e1 a m\u016f\u017ee se udr\u017eet na n\u00edzk\u00e9 hladin\u011b po cel\u00fd zbytek dne. A naopak, po fyzick\u00e9 aktivit\u011b budete m\u00edt radost ze zv\u00fd\u0161en\u00e9 hladiny ji\u017e zm\u00edn\u011bn\u00fdch \u201ehormon\u016f \u0161t\u011bst\u00ed&#8221; &#8211;<strong> endorfin\u016f.<\/strong> Je d\u016fle\u017eit\u00e9 ale p\u0159ipomenout, \u017ee tyto <strong>neurotransmitery<\/strong> se uvol\u0148uj\u00ed po dosa\u017een\u00ed ur\u010dit\u00e9 <strong>minim\u00e1ln\u00ed intenzity<\/strong> a <strong>d\u00e9lky trv\u00e1n\u00ed.<\/strong> Zvykne se ud\u00e1vat intenzita na \u00farovni <strong>alespo\u0148 65 % maxim\u00e1ln\u00ed spot\u0159eby kysl\u00edku<\/strong> v trv\u00e1n\u00ed n\u011bkolik des\u00edtek minut.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na efektivn\u00ed tvorbu endorfinu je ide\u00e1ln\u00ed za\u010dlenit do svoj\u00ed tr\u00e9ninkov\u00e9 jednotky <strong>vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink<\/strong>, takzvan\u00fd HIIT. Cvi\u010den\u00ed a aktivn\u00ed pohyb se ve v\u0161eobecnosti doporu\u010duje p\u0159edev\u0161\u00edm lidem se stresuj\u00edc\u00edm povol\u00e1n\u00edm, nap\u0159\u00edklad vy\u0161\u0161\u00edm mana\u017eer\u016fm, hasi\u010d\u016fm nebo policist\u016fm a podobn\u011b, ale svoje blahod\u00e1rn\u00e9 antistresov\u00e9 \u00fa\u010dinky poskytne ka\u017ed\u00e9mu bez v\u00fdjimky. Pokud chcete v\u011bd\u011bt v\u00edce o tom, pro\u010d je stres nebezpe\u010dn\u00fd a jak se s n\u00edm vypo\u0159\u00e1dat, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d je pro n\u00e1s stres nebezpe\u010dn\u00fd a jak ho sn\u00ed\u017eit?<\/strong><\/a> <strong><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\u016f\u017ee se to jevit jako men\u0161\u00ed paradox, kdy\u017e cvi\u010den\u00edm vynakl\u00e1d\u00e1me energii, ale uk\u00e1zalo se, \u017ee cvi\u010den\u00ed p\u0159ece jen pom\u00e1h\u00e1 c\u00edtit se <strong>energi\u010dt\u011bji <\/strong>a <strong>vit\u00e1ln\u011bji<\/strong>. Potvrdila to i recenzovan\u00e1 studie, v r\u00e1mci kter\u00e9 polovina student\u016f se syndromem vyho\u0159en\u00ed za\u010dala <strong>b\u011bhat s ni\u017e\u0161\u00ed intenzitou t\u0159ikr\u00e1t v t\u00fddnu<\/strong> po dobu t\u0159ech m\u011bs\u00edc\u016f, zat\u00edmco druh\u00e1 polovina byla pasivn\u00ed a neb\u011bhala. Co mysl\u00edte, kter\u00e1 skupina student\u016f m\u011bla po dan\u00e9 dob\u011b v t\u011ble zv\u00fd\u0161enou energetickou hladinu? Samoz\u0159ejm\u011b, vyplatilo se jim b\u011bhat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cvi\u010den\u00ed dod\u00e1v\u00e1 kysl\u00edk a \u017eiviny do tk\u00e1n\u00ed a pom\u00e1h\u00e1 kardiovaskul\u00e1rn\u00edmu syst\u00e9mu pracovat efektivn\u011bji.<\/strong> A kdy\u017e jsou srdce a pl\u00edce zdrav\u011bj\u0161\u00ed, t\u011blo m\u00e1 v\u00edce energie na \u0159e\u0161en\u00ed ka\u017edodenn\u00edch aktivit. <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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. Sni\u017euje riziko srde\u010dn\u00edch chorob<\/strong><\/h3>\n\n\n\n<p>Zat\u00edmco <strong>nedostatek fyzick\u00e9 aktivity zvy\u0161uje riziko srde\u010dn\u00edch onemocn\u011bn\u00ed<\/strong>, pravideln\u00e9 cvi\u010den\u00ed ho naopak sni\u017euje. D\u016fvody? Sportov\u00e1n\u00edm posilujete <strong>ob\u011bhov\u00fd syst\u00e9m<\/strong>, kter\u00fd se st\u00e1v\u00e1 v\u00fdkonn\u011bj\u0161\u00edm a srdce m\u016f\u017ee pumpovat v\u00edce krve s men\u0161\u00edm \u00fasil\u00edm. D\u00edky cvi\u010den\u00ed m\u016f\u017eete tak\u00e9 zhubnout, vylou\u010dit ur\u010dit\u00fd pod\u00edl <strong>soli<\/strong> a <strong>vody<\/strong>, a pozitivn\u011b tak p\u016fsobit na <strong>sympatikus<\/strong>, co\u017e je \u010d\u00e1st autonomn\u00edho nervov\u00e9ho syst\u00e9mu. V\u0161echny tyto faktory maj\u00ed vliv na sn\u00ed\u017een\u00ed krevn\u00edho tlaku. Cvi\u010den\u00edm se z\u00e1rove\u0148 zvy\u0161uje hladina<strong> HDL<\/strong> (dobr\u00e9ho) a sni\u017euje se hladina<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>Lidem, kte\u0159\u00ed p\u0159ekonali srde\u010dn\u00ed infarkt a rehabilituj\u00ed v podob\u011b pravideln\u00e9ho cvi\u010den\u00ed, dokonce zvy\u0161uje \u0161anci na del\u0161\u00ed \u017eivot. Studie toti\u017e zjistily, \u017ee t\u011bmto pacient\u016fm se d\u00edky aktivn\u00edmu tr\u00e9ninku<strong> zvy\u0161uje maxim\u00e1ln\u00ed srde\u010dn\u00ed v\u00fddej<\/strong> n\u011bkdy i o v\u00edce ne\u017e 20 procent.<span class=\"tadv-color\" style=\"color: #ff6600\"> <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. Zp\u016fsobuje n\u00e1r\u016fst mitochondri\u00ed<\/strong><\/h3>\n\n\n\n<p>Dal\u0161\u00edm skv\u011bl\u00fdm benefitem, kter\u00fd ur\u010dit\u011b ocen\u00edte, je <strong>zvy\u0161uj\u00edc\u00ed se po\u010det mitochondri\u00ed<\/strong> d\u00edky cvi\u010den\u00ed. Mitochondrie jsou v\u0161eobecn\u011b pova\u017eovan\u00e9 za \u201e<strong>elektr\u00e1rny bun\u011bk<\/strong>&#8220;, co\u017e znamen\u00e1, \u017ee se v nich cukr a tuk p\u0159em\u011b\u0148uje, respektive metabolizuje na \u017eivotn\u011b d\u016fle\u017eitou energii &#8211; ATP. <strong>Mitochondrie se nach\u00e1zej\u00ed ve v\u0161ech bu\u0148k\u00e1ch<\/strong>, a\u0165 u\u017e svalov\u00fdch, ledvinn\u00fdch, ale i jatern\u00edch \u010di nervov\u00fdch. Svaly pot\u0159ebuj\u00ed p\u0159i sportov\u00e1n\u00ed v\u00edce energie, a pr\u00e1v\u011b proto je velk\u00fdm plusem, \u017ee se jejich mno\u017estv\u00ed 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, ale d\u016fle\u017eit\u00e1 \u00fam\u011bra, <strong>\u010d\u00edm v\u00edce mitochondri\u00ed m\u00e1te, t\u00edm v\u00edce energie v podob\u011b gluk\u00f3zy a mastn\u00fdch kyselin sp\u00e1l\u00edte<\/strong> i b\u011bhem oddychu. A co je stejn\u011b d\u016fle\u017eit\u00e9, kdy\u017e svaly pravideln\u011b zat\u011b\u017eujete, zvy\u0161ujete nejen po\u010det mitochondri\u00ed, ale i jejich velikost. V\u00fdzkum dokonce nazna\u010duje, \u017ee ve skute\u010dnosti byste mohli m\u00edt v t\u011ble <strong>a\u017e o 50 % v\u00edce mitochondri\u00ed u\u017e po \u0161esti a\u017e osmi t\u00fddnech pravideln\u00e9ho cvi\u010den\u00ed.<\/strong> A to u\u017e stoj\u00ed za to, co \u0159\u00edk\u00e1te? <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00e9nink zvy\u0161uje po\u010det mitochondri\u00ed v t\u011ble\" class=\"wp-image-207309\" title=\"Pravideln\u00fd tr\u00e9nink zvy\u0161uje po\u010det mitochondri\u00ed v t\u011ble\" 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. Zkvalit\u0148uje sp\u00e1nek<\/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 pokud chcete zjistit, jak na lep\u0161\u00ed sp\u00e1nek, doporu\u010dujeme si p\u0159e\u010d\u00edst \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak zlep\u0161it sp\u00e1nek a jak ovliv\u0148uje zdrav\u00ed a r\u016fst svalov\u00e9 hmoty?<\/strong><\/a><\/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\u010dnost mozku<\/strong><\/h3>\n\n\n\n<p>M\u00e1te r\u00e1di b\u011bh? V\u00fdborn\u011b! Potom v\u00e1s pot\u011b\u0161\u00ed v\u00fdsledky studie, kter\u00e1 prok\u00e1zala, \u017ee pr\u00e1v\u011b <strong>b\u011bh byl pozitivn\u011b spojen\u00fd s r\u016fstem bun\u011bk v oblasti mozku<\/strong> spjat\u00e9 s u\u010den\u00edm a pam\u011bt\u00ed.<\/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 pro zm\u011bnu nazna\u010dila, \u017ee cvi\u010den\u00ed ve v\u0161eobecnosti zvy\u0161uje aktivitu slou\u010deniny zvan\u00e9 <strong>neurotrofick\u00fd faktor odvozen\u00fd od mozku (BDNF).<\/strong> Tato slou\u010denina pom\u00e1h\u00e1 zlep\u0161ovat funkci mozku a komunikaci mezi bu\u0148kami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u016fb\u011bhu st\u00e1rnut\u00ed mohou pravideln\u00e9 sportovn\u00ed aktivity takt\u00e9\u017e napomoct <strong>zabr\u00e1nit pokles\u016fm kognitivn\u00edch schopnost\u00ed<\/strong>, co\u017e je jedn\u00edm z d\u016fvod\u016f, pro\u010d je nej\u010dast\u011bji doporu\u010duj\u00ed l\u00e9ka\u0159i jako prevenci p\u0159ed <strong>Alzheimerovou chorobou<\/strong> \u010di <strong>demenc\u00ed.<\/strong> <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[22] [23]<\/span><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Pokud jste je\u0161t\u011b b\u011bh nezkou\u0161eli a uva\u017eujete nad t\u00edm, \u017ee s n\u00edm za\u010dnete, p\u0159e\u010dt\u011bte si n\u011bco o hlavn\u00edch benefitech b\u011bhu v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>11 d\u016fvod\u016f, pro\u010d za\u010d\u00edt b\u011bhat. Jak se zm\u011bn\u00ed va\u0161e t\u011blo?<\/strong><\/a>.<\/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\u00e1h\u00e1 k n\u00e1r\u016fstu sval\u016f (svalov\u00e1 hypertrofie)<\/strong><\/h3>\n\n\n\n<p>Tento benefit z\u00edsk\u00e1te p\u0159edev\u0161\u00edm v posilovn\u011b b\u011bhem zved\u00e1n\u00ed z\u00e1va\u017e\u00ed, a tedy p\u0159i <strong>silov\u00e9m tr\u00e9ninku.<\/strong> Jednodu\u0161e \u0159e\u010deno,<strong> svalov\u00e1 hypertrofie<\/strong> nen\u00ed nic jin\u00e9, ne\u017e <strong>n\u00e1r\u016fst velikosti org\u00e1nu nebo tk\u00e1n\u011b zv\u011bt\u0161en\u00edm bun\u011bk, kter\u00e9 ho tvo\u0159\u00ed.<\/strong> Podle toho, jak\u00e9 m\u00e1te c\u00edle, se m\u016f\u017eete zam\u011b\u0159it na jednu z dvou svalov\u00fdch hypertrofi\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>myofibril\u00e1rn\u00ed hypertrofie<\/li><li>sarkoplazmatick\u00e1 hypertrofie<\/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\u00e1rn\u00ed hypertrofie<\/strong><\/p>\n\n\n\n<p>P\u0159edstavuje n\u00e1r\u016fst svalov\u00e9 tk\u00e1n\u011b, ke kter\u00e9mu doch\u00e1z\u00ed zvy\u0161ov\u00e1n\u00edm<strong> myofibril<\/strong>. Ty jsou <strong>proteinov\u00fdmi komplexy<\/strong>, kter\u00e9 p\u0159edstavuj\u00ed funk\u010dn\u00ed podstatu svalov\u00e9 tk\u00e1n\u011b. Myofibrily produkuj\u00ed nap\u011bt\u00ed v dan\u00e9m svalu, a tedy produkuj\u00ed s\u00edlu. Pr\u00e1v\u011b proto doch\u00e1z\u00ed k <strong>myofibril\u00e1rn\u00ed hypertrofii<\/strong> p\u0159i silov\u00e9m a rychlostn\u00edm tr\u00e9ninku.<\/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 hypertrofie<\/strong><\/p>\n\n\n\n<p>Tento typ hypertrofie je opakem myofibril\u00e1rn\u00ed. P\u0159i <strong>sarkoplazmatick\u00e9 hypertrofii<\/strong> doch\u00e1z\u00ed k <strong>n\u00e1r\u016fstu sarkoplazmy<\/strong> (polotekut\u00e1 hmota mezi svalov\u00fdmi vl\u00e1kny), a tedy ke zv\u00fd\u0161en\u00ed ukl\u00e1d\u00e1n\u00ed svalov\u00e9ho glykogenu. Myofibril\u00e1rn\u00ed a sarkoplazmatick\u00e1 hypertrofie se nevylu\u010duj\u00ed a b\u011bhem cvi\u010den\u00ed nast\u00e1v\u00e1 kombinace obou. Pr\u00e1v\u011b typ tr\u00e9ninku ale ur\u010duje, ke kter\u00e9 z nich doch\u00e1z\u00ed v\u00edce a ke kter\u00e9 m\u00e9n\u011b. <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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>Zdaleka to nejsou v\u0161echny benefity, kter\u00e9 pravideln\u00fd tr\u00e9nink poskytuje lidsk\u00e9mu t\u011blu. Zm\u00ednit m\u016f\u017eeme nap\u0159\u00edklad tak\u00e9 to, \u017ee cvi\u010den\u00ed p\u0159isp\u00edv\u00e1 ke <strong>zpomalen\u00ed srde\u010dn\u00edho rytmu, sn\u00ed\u017een\u00ed krevn\u00edho tlaku<\/strong>, lidem s osteopor\u00f3zou napom\u00e1h\u00e1 ke <strong>sn\u00ed\u017een\u00ed ztr\u00e1ty kostn\u00ed hmoty<\/strong> a podobn\u011b.<\/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_vseho_zapamatovat\"><\/span><strong>Co si z toho v\u0161eho zapamatovat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jako u v\u0161eho v \u017eivot\u011b, i p\u0159i cvi\u010den\u00ed plat\u00ed, \u017ee za\u010d\u00e1tky jsou nejt\u011b\u017e\u0161\u00ed. <strong>Za\u010d\u00edt cvi\u010dit je<\/strong> ale <strong>jedna z nejlep\u0161\u00edch v\u011bc\u00ed, kterou m\u016f\u017eete pro sv\u00e9 t\u011blo ud\u011blat.<\/strong> Budete se c\u00edtit l\u00e9pe a zdrav\u011bji, na co\u017e se nabal\u00ed dal\u0161\u00ed \u0159ada skv\u011bl\u00fdch benefit\u016f, kter\u00e9 zkvalitn\u00ed v\u00e1\u0161 \u017eivot po <strong>fyzick\u00e9<\/strong> i <strong>ment\u00e1ln\u00ed<\/strong> <strong>str\u00e1nce.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslete v\u0161ak na to, \u017ee v\u0161echny zm\u00edn\u011bn\u00e9 <strong>v\u00fdhody cvi\u010den\u00ed na v\u00e1\u0161 organismus a metabolismus<\/strong> jsou \u017eivnost\u00ed p\u0159\u00edmo \u00fam\u011brn\u00e9 pravideln\u00e9mu cvi\u010den\u00ed. Studie toti\u017e potvrzuj\u00ed, \u017ee hladina b\u00edlkovin, kter\u00e9 diktuj\u00ed <strong>mitochondri\u00edm<\/strong>, jako maj\u00ed pracovat ve va\u0161em t\u011ble, kles\u00e1 u\u017e v pr\u016fb\u011bhu dne, zat\u00edmco inzulinov\u00e1 &#8220;pam\u011b\u0165&#8221; se vrac\u00ed na p\u016fvodn\u00ed hladinu v pr\u016fb\u011bhu dvou t\u00fddn\u016f. Chce to tedy <strong>\u017eeleznou pravidelnost<\/strong> a <strong>pevnou v\u016fli<\/strong>, ale v\u00fdsledek rozhodn\u011b bude st\u00e1t za to! <strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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 jste u\u017e se cvi\u010den\u00edm? Jak dlouho se mu v\u011bnujete a \u010demu konkr\u00e9tn\u011b? Dejte n\u00e1m v\u011bd\u011bt, jak se v\u00e1m \u010dl\u00e1nek l\u00edbil a zda jste v n\u011bm na\u0161li v\u0161echny <strong>hlavn\u00ed v\u00fdhody cvi\u010den\u00ed pro lidsk\u00fd organismus.<\/strong> Sd\u00edlejte ho mezi sv\u00e9 zn\u00e1m\u00e9, mo\u017en\u00e1 m\u00e1te ve sv\u00e9m okol\u00ed n\u011bkoho, <strong>kdo chce za\u010d\u00edt cvi\u010dit<\/strong> a pot\u0159ebuje nakopnout!<\/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\u010d\u00edt cvi\u010dit je jedna z nejlep\u0161\u00edch v\u011bc\u00ed, kterou m\u016f\u017eete pro sebe ud\u011blat. P\u0159e\u010dt\u011bte si o hlavn\u00edch benefitech, kter\u00e9 va\u0161emu t\u011blu poskytne pravideln\u00fd tr\u00e9nink.<\/p>\n","protected":false},"author":106,"featured_media":208143,"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":[32],"tags":[6453,7365,7623,7635],"filter_section":[],"filter_attribute":[13048,13888],"class_list":{"0":"post-207709","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-cviceni","9":"tag-stres-cs","10":"tag-zdravi","11":"tag-zdravy-zivotni-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 skv\u011bl\u00fdch d\u016fvod\u016f, pro\u010d za\u010d\u00edt cvi\u010dit a jak na to - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak\u00e9 v\u00fdhody m\u00e1 cvi\u010den\u00ed pro lidi, a pro\u010d za\u010d\u00edt tr\u00e9novat? 9 skv\u011bl\u00fdch d\u016fvod\u016f, pro kter\u00e9 byste m\u011bli pravideln\u011b cvi\u010dit. 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