{"id":210937,"date":"2021-01-20T13:00:54","date_gmt":"2021-01-20T12:00:54","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=210937"},"modified":"2021-07-12T16:01:00","modified_gmt":"2021-07-12T14:01:00","slug":"ako-spravne-dychat-pri-behu-a-cviceni-a-preco-je-to-dolezite","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-spravne-dychat-pri-behu-a-cviceni-a-preco-je-to-dolezite\/","title":{"rendered":"Ako spr\u00e1vne d\u00fdcha\u0165 pri behu a cvi\u010den\u00ed, a pre\u010do je to d\u00f4le\u017eit\u00e9?"},"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\/ako-spravne-dychat-pri-behu-a-cviceni-a-preco-je-to-dolezite\/#Ako_funguje_dychanie_pri_cviceni\" title=\"Ako funguje d\u00fdchanie pri cvi\u010den\u00ed?\">Ako funguje d\u00fdchanie pri cvi\u010den\u00ed?<\/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\/ako-spravne-dychat-pri-behu-a-cviceni-a-preco-je-to-dolezite\/#Cvicenie_a_dychaci_system\" title=\"Cvi\u010denie a d\u00fdchac\u00ed syst\u00e9m\">Cvi\u010denie a d\u00fdchac\u00ed syst\u00e9m<\/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\/ako-spravne-dychat-pri-behu-a-cviceni-a-preco-je-to-dolezite\/#Vyuzivate_branicu_Mali_by_ste\" title=\"Vyu\u017e\u00edvate br\u00e1nicu? Mali by ste!\">Vyu\u017e\u00edvate br\u00e1nicu? Mali by ste!<\/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\/ako-spravne-dychat-pri-behu-a-cviceni-a-preco-je-to-dolezite\/#Co_je_VO%E2%82%82_Max_a_aku_rolu_zohrava\" title=\"\u010co je VO\u2082 Max a ak\u00fa rolu zohr\u00e1va?\">\u010co je VO\u2082 Max a ak\u00fa rolu zohr\u00e1va?<\/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\/ako-spravne-dychat-pri-behu-a-cviceni-a-preco-je-to-dolezite\/#Vdychovat_vzduch_nosom_a_vydychovat_ustami\" title=\"Vdychova\u0165 vzduch nosom a vydychova\u0165 \u00fastami?\">Vdychova\u0165 vzduch nosom a vydychova\u0165 \u00fastami?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spravne-dychat-pri-behu-a-cviceni-a-preco-je-to-dolezite\/#Ako_dychat_pri_cviceni\" title=\"Ako d\u00fdcha\u0165 pri cvi\u010den\u00ed?\">Ako d\u00fdcha\u0165 pri cvi\u010den\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spravne-dychat-pri-behu-a-cviceni-a-preco-je-to-dolezite\/#1_Aerobne_aktivitybeh\" title=\"1. Aer\u00f3bne aktivity\/beh\">1. Aer\u00f3bne aktivity\/beh<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spravne-dychat-pri-behu-a-cviceni-a-preco-je-to-dolezite\/#2_Silovy_trening\" title=\"2. Silov\u00fd tr\u00e9ning\">2. Silov\u00fd tr\u00e9ning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spravne-dychat-pri-behu-a-cviceni-a-preco-je-to-dolezite\/#3_Jogastrecing\" title=\"3. J\u00f3ga\/stre\u010ding\">3. J\u00f3ga\/stre\u010ding<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spravne-dychat-pri-behu-a-cviceni-a-preco-je-to-dolezite\/#4_Vysoko_intenzivny_intervalovy_treningHIIT\" title=\"4. Vysoko intenz\u00edvny intervalov\u00fd tr\u00e9ning\/HIIT\">4. Vysoko intenz\u00edvny intervalov\u00fd tr\u00e9ning\/HIIT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spravne-dychat-pri-behu-a-cviceni-a-preco-je-to-dolezite\/#Co_si_zapamatat\" title=\"\u010co si zapam\u00e4ta\u0165?\">\u010co si zapam\u00e4ta\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ka\u017ed\u00fd de\u0148 urob\u00edme v priemere okolo <strong>20 000 n\u00e1dychov a v\u00fddychov.<\/strong> Ak patr\u00edte medzi akt\u00edvnych \u013eud\u00ed, je dos\u0165 mo\u017en\u00e9, \u017ee toto \u010d\u00edslo bude atakova\u0165 hranicu <strong>a\u017e 50 000.<\/strong> V prepo\u010dte to s\u00fa tis\u00edcky litrov vzduchu, ktor\u00e9 prejd\u00fa ka\u017ed\u00fdch 24 hod\u00edn na\u0161imi p\u013e\u00facami. Aj v \u010dase, ke\u010f \u010d\u00edtate tieto riadky, va\u0161e p\u013e\u00faca usilovne pracuj\u00fa, aby z v\u00e1\u0161ho tela vyhnali <strong>a\u017e 70 % telesn\u00e9ho odpadu<\/strong> vo forme plynov, ako je oxid uhli\u010dit\u00fd. <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napriek t\u00fdmto fascinuj\u00facim \u010d\u00edslam <strong>\u013eudia zvykn\u00fa pri cvi\u010den\u00ed nevedomky ignorova\u0165 spr\u00e1vne d\u00fdchanie.<\/strong> V\u00e4\u010d\u0161inou sa po\u010das tr\u00e9ningu s\u00fastred\u00edme na dodr\u017eanie po\u010dtu opakovan\u00ed, ktor\u00e9 sme si predsavzali, od\u0161krt\u00e1vame si v mysli ka\u017ed\u00fa s\u00e9riu cviku alebo sa h\u013eadiac na smart hodinky \u010di mobil te\u0161\u00edme z toho, \u017ee do konca behu n\u00e1m ost\u00e1va posledn\u00fd kilometer. No ako pri tom d\u00fdcha\u0165 je pre n\u00e1s akosi druhorad\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobrou spr\u00e1vou je, \u017ee s trochou praxe sa spr\u00e1vne d\u00fdcha\u0165 dok\u00e1\u017ee nau\u010di\u0165 naozaj ka\u017ed\u00fd. V tomto \u010dl\u00e1nku v\u00e1m preto prezrad\u00edm <strong>v\u0161etko d\u00f4le\u017eit\u00e9 o d\u00fdchan\u00ed pri cvi\u010den\u00ed,<\/strong> <strong>a<\/strong> <strong>pre\u010do je v\u00f4bec d\u00f4le\u017eit\u00e9 pri tr\u00e9ningu spr\u00e1vne d\u00fdcha\u0165.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"711\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/241A4768-711x1124.jpg\" alt=\"Cvi\u010denie zvy\u0161uje efektivitu a \u00fa\u010dinnos\u0165 d\u00fdchacieho syst\u00e9mu\" class=\"wp-image-210939\" title=\"Cvi\u010denie zvy\u0161uje efektivitu a \u00fa\u010dinnos\u0165 d\u00fdchacieho syst\u00e9mu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-711x1124.jpg 711w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-253x400.jpg 253w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-972x1536.jpg 972w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-1296x2048.jpg 1296w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4768-scaled.jpg 1620w\" sizes=\"auto, (max-width: 711px) 100vw, 711px\" \/><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_funguje_dychanie_pri_cviceni\"><\/span><strong>Ako funguje d\u00fdchanie pri cvi\u010den\u00ed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><\/p>\n\n\n\n<p>Op\u00edsa\u0165 kompletn\u00fd priebeh d\u00fdchania je pomerne komplikovan\u00e9 a pre n\u00e1\u0161 \u00fa\u010del aj menej v\u00fdznamn\u00e9, preto spomeniem to najpodstatnej\u0161ie. Pre pochopenie <strong>z\u00e1kladov d\u00fdchania<\/strong> sta\u010d\u00ed vedie\u0165, \u017ee pri vd\u00fdchnut\u00ed vzduchu nosom alebo \u00fastami prech\u00e1dza vzduch postupne <strong>cez priedu\u0161nicu a p\u013e\u00faca a\u017e do stoviek mili\u00f3nov mal\u00fdch p\u013e\u00facnych kom\u00f4r, <\/strong>zvan\u00fdch <strong>alveoly.<\/strong> Tie si m\u00f4\u017eeme \u013eahko predstavi\u0165 ako mal\u00e9 \u201ckontajnery\u201d, ktor\u00e9 pom\u00e1haj\u00fa separova\u0165 kysl\u00edk od oxidu uhli\u010dit\u00e9ho. A pr\u00e1ve v alveol\u00e1ch prebieha v\u00fdmena medzi<strong> kysl\u00edkom,<\/strong> ktor\u00fd putuje \u010falej do srdca, mozgu a \u010fal\u0161\u00edch svalov, a <strong>oxidom uhli\u010dit\u00fdm,<\/strong> ktor\u00fd aj s pomocou \u010derven\u00fdch krviniek vydychujeme. Ako som u\u017e nazna\u010dil v \u00favode, tento proces sa u dospel\u00e9ho \u010dloveka opakuje ka\u017ed\u00fd de\u0148 <strong>17 000 a\u017e 25 000-kr\u00e1t, <\/strong>predov\u0161etk\u00fdm v z\u00e1vislosti od fyzickej aktivity a sp\u00f4sobu \u017eivota.<span style=\"color:#ff6600\" class=\"tadv-color\"> <strong>[1-2]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S ka\u017ed\u00fdm n\u00e1dychom teda prij\u00edmame <strong>kysl\u00edk,<\/strong> ktor\u00fd telo bezpodmiene\u010dne potrebuje na svoje fungovanie. \u010c\u00edm viac sa h\u00fdbeme, t\u00fdm viac kysl\u00edka (s)potrebujeme, s \u010d\u00edm sa priamo \u00famerne zvy\u0161uje aj hladina<strong> oxidu uhli\u010dit\u00e9ho.<\/strong> Pri v\u00e4\u010d\u0161om mno\u017estve tohto plynu v krvi rastie aj po\u010det vod\u00edkov\u00fdch i\u00f3nov, \u010do sa prejavuje miernym poklesom <strong>pH krvi.<\/strong> Spom\u00ednam to preto, lebo pr\u00e1ve ni\u017e\u0161ie pH pri fyzickej aktivite s\u00favis\u00ed s intenz\u00edvnej\u0161\u00edm d\u00fdchan\u00edm. <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<p>Hlavn\u00fdm impulzom, pre\u010do sa zvykneme zad\u00fdchava\u0165 pri \u0161porte je teda potreba kysl\u00edka, ale aj snaha odstr\u00e1ni\u0165 z tela oxid uhli\u010dit\u00fd. Toti\u017e, <strong>vzduch, ktor\u00fd pri cvi\u010den\u00ed d\u00fdchame, tvor\u00ed (len) pribli\u017ene z 21 % kysl\u00edk a a\u017e zo 78 % dus\u00edk <\/strong>spolu so stopov\u00fdmi mno\u017estvami h\u00e9lia \u010di vod\u00edka. Na\u0161e p\u013e\u00faca sa n\u00e1sledne postaraj\u00fa o v\u00fdmenu zhruba <strong>4 a\u017e 5 % kysl\u00edka za oxid uhli\u010dit\u00fd,<\/strong> ktor\u00fd n\u00e1sledne putuje z tela von.<span style=\"color:#ff6600\" class=\"tadv-color\"> <strong>[4-5]<\/strong><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cvicenie_a_dychaci_system\"><\/span><strong>Cvi\u010denie a d\u00fdchac\u00ed syst\u00e9m<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00f4j sused si dal predsavzatie, \u017ee za\u010dne beha\u0165. Vedel som, \u017ee je tuh\u00fd faj\u010diar, a tak som pri ot\u00e1zke, pre\u010do to rob\u00ed, vopred poznal odpove\u010f. Lakonicky a s \u00fasmevom mi odvetil, \u017ee si chce poriadne poroz\u0165ahova\u0165 p\u013e\u00faca. <strong>Pravideln\u00fd tr\u00e9ning v\u0161ak p\u013e\u00faca nezv\u00e4\u010d\u0161\u00ed,<\/strong> ak by tomu tak bolo, ur\u010dite by sme si v\u0161etci radi a ochotne pridali naviac aspo\u0148 p\u00e1r tr\u00e9ningov t\u00fd\u017edenne.<\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"Cvi\u010denie-zvy\u0161uje-efektivitu-a-\u00fa\u010dinnos\u0165-d\u00fdchacieho-syst\u00e9mu\">\u010co v\u0161ak pre seba spravi\u0165 m\u00f4\u017eete a \u010do je z\u00e1rove\u0148 ove\u013ea podstatnej\u0161ie je to, \u017ee&nbsp; <strong>cvi\u010denie zvy\u0161uje efektivitu a \u00fa\u010dinnos\u0165 d\u00fdchacieho syst\u00e9mu,<\/strong> a \u010d\u00edm efekt\u00edvnej\u0161ie v\u010faka spr\u00e1vnemu d\u00fdchaniu telo dod\u00e1va kysl\u00edk do svalov, t\u00fdm tvrd\u0161ie a s men\u0161\u00edmi probl\u00e9mami m\u00f4\u017eete pracova\u0165 na svojich cie\u013eoch. Z\u00e1rove\u0148 sa v\u010faka cvi\u010deniu<strong> zvy\u0161uje aj kapacita p\u013e\u00fac,<\/strong> a teda celkov\u00e9 mno\u017estvo vzduchu, ktor\u00e9 dok\u00e1\u017eu p\u013e\u00faca poja\u0165. To je jeden z hlavn\u00fdch d\u00f4vodov, pre\u010do by <strong>spr\u00e1vne d\u00fdchanie malo by\u0165 neodmyslite\u013enou s\u00fa\u010das\u0165ou v\u00e1\u0161ho tr\u00e9ningu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Op\u00e4\u0165 si ale pribl\u00ed\u017eme, pre\u010do je to tak. P\u013e\u00faca priemern\u00e9ho \u010dloveka vymenia pri pokojnom n\u00e1dychu a v\u00fddychu zhruba <strong>0,5 litra vzduchu.<\/strong> Pri energickej\u0161om cvi\u010den\u00ed, ak\u00fdm je napr\u00edklad beh, m\u00f4\u017ee t\u00e1to hodnota vysko\u010di\u0165 <strong>a\u017e 6-n\u00e1sobne, <\/strong>a teda na 3 litre, pri\u010dom plat\u00ed, \u017ee <strong>kapacita p\u013e\u00fac u zdrav\u00e9ho dospel\u00e9ho jedinca sa pohybuje okolo 6 l <\/strong>a s prib\u00fadaj\u00facim vekom sa zni\u017euje. Preto je zrejm\u00e9, \u017ee <strong>vedie\u0165 pracova\u0165 s dychom pri cvi\u010den\u00ed m\u00f4\u017ee zohra\u0165 d\u00f4le\u017eit\u00fa \u00falohu vo va\u0161om tr\u00e9ningovom pl\u00e1ne. <span style=\"color:#ff6600\" class=\"tadv-color\">[6-8]&nbsp;<\/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\/kingszept-0303-1124x749.jpg\" alt=\"D\u00fdchanie po\u010das silov\u00e9ho cvi\u010denia\" class=\"wp-image-210990\" width=\"843\" height=\"562\" title=\"D\u00fdchanie po\u010das silov\u00e9ho cvi\u010denia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/kingszept-0303-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/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=\"Vyuzivate_branicu_Mali_by_ste\"><\/span><strong>Vyu\u017e\u00edvate br\u00e1nicu? Mali by ste!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00fdm n\u00e1dychom a v\u00fddychom sa men\u00ed objem p\u013e\u00fac, s \u010d\u00edm sa strieda poloha <strong>hrudnej chrbtice, rebier, panvy \u010di ramien.<\/strong> Preto si treba uvedomi\u0165, \u017ee <strong>to, ako d\u00fdchate, bude ma\u0165 vplyv aj na to, ak\u00fd \u0165a\u017ek\u00fd bude v\u00e1\u0161 tr\u00e9ning.<\/strong> Napr\u00edklad ve\u013emi dobre zn\u00e1me <strong>pichanie v boku pri behu, <\/strong>spravidla pod prav\u00fdm spodn\u00fdm rebrom, je sp\u00f4soben\u00e9 nespr\u00e1vnym vyu\u017e\u00edvan\u00edm br\u00e1nice a jej k\u0155\u010dom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Br\u00e1nica<\/strong> je sval, ktor\u00fd sa nach\u00e1dza pod p\u013e\u00facami, medzi hrudn\u00edkom a bru\u0161nou dutinou. M\u00e1 kopulovit\u00fd tvar a pri procese d\u00fdchania by mala zohr\u00e1va\u0165 dominantn\u00fa \u00falohu. Niektor\u00e9 faktory, ako <strong>stres <\/strong>\u010di <strong>zl\u00e9 dr\u017eanie tela,<\/strong> v\u0161ak sp\u00f4sobuj\u00fa, \u017ee mnoho dospel\u00fdch br\u00e1nicu do procesu d\u00fdchania nezap\u00e1ja, \u010do je chyba. Dych je v takom pr\u00edpade toti\u017e <strong>krat\u0161\u00ed<\/strong> a <strong>plytkej\u0161\u00ed,<\/strong> preto\u017ee tento proces prebieha len <strong>v hrudn\u00edku.<\/strong> Tepov\u00e1 frekvencia spolu s krvn\u00fdm tlakom st\u00fapa nahor intenz\u00edvnej\u0161ie a&nbsp; n\u00e1sledky nespr\u00e1vneho d\u00fdchania poc\u00edtite najm\u00e4 pri intenz\u00edvnej\u0161om tr\u00e9ningu. Telo toti\u017e nebude schopn\u00e9 doda\u0165 <strong>to\u013eko okysli\u010den\u00e9ho vzduchu do organizmu, ko\u013eko treba<\/strong>. Ak ste niekedy videli \u010dloveka \u00fapenlivo lapa\u0165 po dychu bezprostredne po dobehnut\u00ed na zast\u00e1vku, teraz u\u017e viete, \u010do mohlo by\u0165 jednou z pr\u00ed\u010din.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00fdchanie pomocou br\u00e1nice m\u00e1<strong> v\u00fdhody,<\/strong> ktor\u00e9 pri cvi\u010den\u00ed rozhodne ocen\u00edte:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>pom\u00e1ha<strong> zabezpe\u010di\u0165 dostatok kysl\u00edka do svalov<\/strong>, \u010d\u00edm od\u010fa\u013euje \u00fanavu a vy\u010derpanos\u0165&nbsp;<\/li><li><strong>zni\u017euje r\u00fdchlos\u0165 a intenzitu d\u00fdchania,<\/strong> \u010do \u0161etr\u00ed energiu<\/li><li>prispieva k zaisteniu <strong>aktiv\u00e1cie hlbok\u00e9ho stabiliza\u010dn\u00e9ho syst\u00e9m<\/strong>u (jadra)<\/li><li>pom\u00e1ha <strong>predch\u00e1dza\u0165 k\u0155\u010dom v bruchu <\/strong>a<strong> nepr\u00edjemn\u00e9mu pichaniu v boku<\/strong> <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_VO%E2%82%82_Max_a_aku_rolu_zohrava\"><\/span><strong>\u010co je VO\u2082 Max a ak\u00fa rolu zohr\u00e1va?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Predt\u00fdm, ne\u017e sa pri cvi\u010den\u00ed za\u010dnete s\u00fastredi\u0165 na spr\u00e1vnu techniku d\u00fdchania, je u\u017eito\u010dn\u00e9 zozn\u00e1mi\u0165 sa s t\u00fdm, \u010do znamen\u00e1 <strong>spotreba kysl\u00edka. <\/strong>Preto sa aspo\u0148 v skratke pristavme pri ukazovateli VO<strong>\u2082 <\/strong>Max, ktor\u00fd vyjadruje <strong>maxim\u00e1lne mno\u017estvo kysl\u00edka, ktor\u00e9 telo dok\u00e1\u017ee vyu\u017ei\u0165 v priebehu aktivity. <\/strong>Plat\u00ed, \u017ee \u010d\u00edm je t\u00e1to hodnota vy\u0161\u0161ia, t\u00fdm sme v\u00fdkonnej\u0161\u00ed, dok\u00e1\u017eeme oddiali\u0165 n\u00e1stup \u00fanavy, a t\u00fdm zlep\u0161i\u0165 v\u00fdkonnos\u0165. Preto by sme aj s d\u00fdchan\u00edm po\u010das behu mali ma\u0165 men\u0161ie probl\u00e9my. V skratke teda VO<strong>\u2082 <\/strong>Max m\u00f4\u017eeme definova\u0165 ako <strong>ukazovate\u013e v\u00fdkonnosti.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>VO<strong>\u2082 <\/strong>Max sa naj\u010dastej\u0161ie meria po\u010das ch\u00f4dze alebo behu na be\u017eiacom p\u00e1se a (vy)po\u010d\u00edta sa ako spotreba kysl\u00edka <strong>v mililitroch za min\u00fatu na kilogram telesnej hmotnosti<\/strong>. D\u00f4le\u017eit\u00fa \u00falohu zohr\u00e1va predov\u0161etk\u00fdm <strong>kondi\u010dn\u00e1 \u00farove\u0148, vek \u010di pohlavie.<\/strong> Mu\u017ei maj\u00fa zvy\u010dajne vy\u0161\u0161iu hodnotu spotreby kysl\u00edka ne\u017e \u017eeny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161e p\u013e\u00faca funguj\u00fa podobne ako bat\u00e9rie do telef\u00f3nov. V porovnan\u00ed so star\u0161\u00edmi gener\u00e1ciami bat\u00e9ri\u00ed sa tie dne\u0161n\u00e9 nabij\u00fa <strong>r\u00fdchlej\u0161ie<\/strong> a <strong>vydr\u017eia dlh\u0161ie, <\/strong>lebo maj\u00fa vy\u0161\u0161iu energetick\u00fa hustotu. Vedzte, \u017ee <strong>po tridsiatom roku \u017eivota VO\u2082 Max kles\u00e1 ro\u010dne zhruba o 2 %. <\/strong>St\u00e1le v\u0161ak m\u00f4\u017eete v\u010faka cvi\u010deniu spravi\u0165 dostatok preto, aby ste sa dr\u017eali minim\u00e1lne v <strong>priemere VO\u2082 Max,<\/strong> ktor\u00fd sa u akt\u00edvnych dospel\u00fdch mu\u017eov pohybuje okolo<strong> 45 mL\/kg\/min<\/strong> a u \u017eien zhruba na \u00farovni <strong>35 mL\/kg\/min. <span style=\"color:#ff6600\" class=\"tadv-color\">[10-11]<\/span><\/strong><\/p>\n<\/div><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vdychovat_vzduch_nosom_a_vydychovat_ustami\"><\/span><strong>Vdychova\u0165 vzduch nosom a vydychova\u0165 \u00fastami?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00fd, kto sk\u00fa\u0161al ak\u00fdko\u013evek <strong>aer\u00f3bny tr\u00e9ning<\/strong> s vy\u0161\u0161ou intenzitou vie, \u017ee pri hladin\u00e1ch atakuj\u00facich tepov\u00e9 maximum je d\u00fdchanie nosom ve\u013emi n\u00e1ro\u010dn\u00e9. Pre\u010do je to tak? Vl\u00e1so\u010dnice nosovej dutiny toti\u017e p\u00f4sobia ako <strong>filter pred alerg\u00e9nmi a bakt\u00e9riami,<\/strong> pri\u010dom pri zachyt\u00e1van\u00ed \u010dast\u00edc pom\u00e1ha aj hlien z dut\u00edn. Nosov\u00fdch priechod <strong>ohrieva vzduch<\/strong> a cez sliznicu ho pom\u00e1ha zvlh\u010dova\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj pre tento filtra\u010dn\u00fd charakter nosa dok\u00e1\u017eete \u00fastami vd\u00fdchnu\u0165 viac vzduchu naraz, \u010do je z\u00e1rove\u0148 d\u00f4vod toho, <strong>pre\u010do mnoho \u013eud\u00ed po\u010das cvi\u010denia in\u0161tinkt\u00edvne d\u00fdcha \u00fastami.<\/strong> D\u00fdchanie nosom nem\u00e1 v\u00fdrazn\u00fd vplyv na maxim\u00e1lny v\u00fdkon, av\u0161ak m\u00f4\u017ee by\u0165 u\u017eito\u010dn\u00e9 pre <strong>spomalenie r\u00fdchlosti d\u00fdchania,<\/strong> \u010do ocen\u00edte predov\u0161etk\u00fdm pri<strong> j\u00f3ge <\/strong>a relaxa\u010dn\u00fdch cvi\u010deniach, kde je cie\u013eom zlep\u0161enie celkovej <strong>mobility<\/strong> a <strong>relax\u00e1cia tela. <\/strong>Ale k tomu sa dostaneme o chv\u00ed\u013eu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00f4le\u017eitej\u0161ie ne\u017e d\u00fdchanie nosom alebo \u00fastami s\u00fa frekvencia a d\u013a\u017eka celkov\u00e9ho n\u00e1dychu. Pre\u010do je pri cvi\u010den\u00ed d\u00f4le\u017eit\u00e9 d\u00fdcha\u0165 br\u00e1nicou sme u\u017e spomenuli, preto len dopl\u0148me, \u017ee r\u00fdchlej\u0161ie a plyt\u0161ie <strong>d\u00fdchanie cez hrudn\u00edk m\u00f4\u017ee vies\u0165 okrem slab\u0161ieho v\u00fdkonu k z\u00e1vratom, pocitom slabosti<\/strong>, a podobne.<strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_dychat_pri_cviceni\"><\/span><strong>Ako d\u00fdcha\u0165 pri cvi\u010den\u00ed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hlbok\u00e9 n\u00e1dychy m\u00f4\u017eu <strong>zn\u00ed\u017ei\u0165 v\u00e1\u0161 krvn\u00fd tlak,<\/strong> <strong>zv\u00fd\u0161i\u0165 relax\u00e1ciu<\/strong> a dokonca m\u00f4\u017eu hra\u0165 aj \u00falohu v tom, ako telo rozklad\u00e1 sod\u00edk. Naopak, ke\u010f aj pri ni\u017e\u0161ej z\u00e1\u0165a\u017ei d\u00fdchame upon\u00e1h\u013eane, zvy\u0161uje sa <strong>srdcov\u00fd rytmus, hladina oxidu uhli\u010dit\u00e9ho a kyselina mlie\u010dna.<\/strong><\/p>\n\n\n\n<p><\/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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-749x1124.jpg\" alt=\"Spr\u00e1vne d\u00fdchanie je po\u010das aer\u00f3bneho tr\u00e9ningu d\u00f4le\u017eit\u00e9\" class=\"wp-image-211055\" title=\"Spr\u00e1vne d\u00fdchanie je po\u010das aer\u00f3bneho tr\u00e9ningu d\u00f4le\u017eit\u00e9\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4-1023x1536.jpg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG-20200714-WA0026-4.jpg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Na za\u010diatku s\u00edce m\u00f4\u017ee by\u0165 n\u00e1ro\u010dnej\u0161ie s\u00fastredi\u0165 sa na spr\u00e1vne d\u00fdchanie pri cvi\u010den\u00ed, no ke\u010f si tento proces zautomatizujete, z dlhodob\u00e9ho h\u013eadiska v\u00e1m pom\u00f4\u017ee:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>zn\u00ed\u017ei\u0165 mno\u017estvo vzduchu, ktor\u00e9 potrebujete po\u010das cvi\u010denia pre n\u00e1dych a v\u00fddych<\/li><li>zn\u00ed\u017ei\u0165 produkciu oxidu uhli\u010dit\u00e9ho<\/li><li>zlep\u0161i\u0165 krvn\u00fd obeh a zdravie srdca<\/li><li>zv\u00fd\u0161i\u0165 efektivitu v tr\u00e9ningu, a t\u00fdm dosiahnu\u0165 lep\u0161ie v\u00fdsledky<\/li><li>efekt\u00edvnej\u0161ie spa\u013eova\u0165 tuky<span style=\"color:#ff6600\" class=\"tadv-color\"> <strong>[13]<\/strong><\/span><\/li><\/ul>\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=\"28324,5075,28936,3738,1562,44248,8059,29715,7185,28186\" ><\/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=\"1_Aerobne_aktivitybeh\"><\/span><strong>1. Aer\u00f3bne aktivity\/beh<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160t\u00fadie potvrdzuj\u00fa, \u017ee pri h\u013eadan\u00ed optim\u00e1lnej be\u017eeckej formy a dlhodobo uspokojiv\u00e9ho tempa zohr\u00e1va spr\u00e1vna technika d\u00fdchania ve\u013emi d\u00f4le\u017eit\u00fa \u00falohu. Ke\u010f\u017ee po\u010das behu s\u00fa na <strong>br\u00e1nicu<\/strong> a okolit\u00e9 org\u00e1ny vyv\u00edjan\u00e9 tlaky sp\u00f4soben\u00e9 gravita\u010dnou silou, ve\u013emi d\u00f4le\u017eit\u00e9 je <strong>synchronizova\u0165 dych s dynamikou behu. <\/strong>\u010c\u00edm d\u00f4slednej\u0161ie je d\u00fdchanie, t\u00fdm viac dus\u00edka do tela dostanete. Cievy sa v\u010faka tomu roz\u0161\u00edria a zv\u00fd\u0161i sa okysli\u010den\u00fd prietok krvi do srdca, aby fungoval efekt\u00edvnej\u0161ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za optim\u00e1lny sa pritom pova\u017euje <strong>pomer 3:2, <\/strong>\u010do znamen\u00e1, \u017ee tri be\u017eeck\u00e9 kroky s n\u00e1dychom striedaj\u00fa dva kroky, po\u010das ktor\u00fdch vyd\u00fdchneme. S\u00fa v\u0161ak aj tak\u00ed, ktor\u00e9 preferuj\u00fa <strong>vyrovnan\u00fd pomer 2:2.<\/strong> Tak \u010di onak, najm\u00e4 zo za\u010diatku si to pri v\u00e4\u010d\u0161ej s\u00fastredenosti potrebnej na osvojenie spr\u00e1vnej techniky d\u00fdchania bude zrejme vy\u017eadova\u0165 mierne spomalenie tempa. U\u017e po p\u00e1r behoch by ste sa mali nau\u010di\u0165 <strong>prija\u0165 viac kysl\u00edka<\/strong> a popritom sa zbavova\u0165 <strong>oxidu uhli\u010dit\u00e9ho.<\/strong> \u010casom sa v\u010faka lep\u0161ej kond\u00edcii a adapt\u00e1cii obehov\u00e9ho syst\u00e9mu na pravideln\u00fa z\u00e1\u0165a\u017e zad\u00fdchate menej a va\u0161a srdcov\u00e1 frekvencia sa pri podobnej intenzite cvi\u010denia zn\u00ed\u017ei. Pam\u00e4tajte v\u0161ak, \u017ee <strong>prioritou je spr\u00e1vne d\u00fdchanie a pravidelnos\u0165.<\/strong> To, \u010di recyklujete vzduch nosom alebo \u00fastami berte sk\u00f4r ako bonus. <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[14-15]<\/span><\/strong><\/p>\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\/beh.jpg\" alt=\"Br\u00e1nicov\u00e9 d\u00fdchanie pom\u00e1ha po\u010das behu\" class=\"wp-image-211071\" width=\"843\" height=\"617\" title=\"Br\u00e1nicov\u00e9 d\u00fdchanie pom\u00e1ha po\u010das behu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/beh.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/beh-400x293.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Silovy_trening\"><\/span><strong>2. Silov\u00fd tr\u00e9ning<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Syst\u00e9m d\u00fdchania pri silov\u00fdch tr\u00e9ningov<\/strong> pre v\u00e1s zrejme nebude novinkou. Predpoklad\u00e1m, \u017ee ste u\u017e po\u010duli o<strong> koncentrickej a excentrickej f\u00e1ze <\/strong>a o tom, \u017ee pri prvej z nich treba vzduch z p\u013e\u00fac vypusti\u0165 a po\u010das druhej sa (op\u00e4\u0165) zdravo nad\u00fdchnu\u0165. Ovl\u00e1danie dychu po\u010das silov\u00e9ho tr\u00e9ningu v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 <strong>zdvihn\u00fa\u0165 v\u00e4\u010d\u0161iu v\u00e1hu<\/strong> a vyvin\u00fa\u0165 viac sily s men\u0161ou n\u00e1mahou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ilustrujme si to na jednom z najz\u00e1kladnej\u0161\u00edch cvikov &#8211; drepe. <strong>Excentrickou f\u00e1zou<\/strong> je moment, ke\u010f boky pomaly klesaj\u00fa k zemi na \u00farove\u0148 kolien. <strong>Koncentrick\u00e1 f\u00e1za<\/strong> s v\u00fddychom nasleduje v momente dynamick\u00e9ho zdvihu do v\u00fdchodiskovej polohy s pevn\u00fdm stredom tela, p\u00e4tami na podlahe a stiahnut\u00fdm bruchom smerom nahor. Pokia\u013e sa nesna\u017e\u00edte prekona\u0165 svoje doteraj\u0161ie v\u00e1hov\u00e9 maximum a nepatr\u00edte napr\u00edklad medzi strongmanov, ako Haf\u00fe\u00f3r J\u00fal\u00edus Bj\u00f6rnsson \u010di Petr Petr\u00e1\u0161, ktor\u00ed cvi\u010dia takmer na hranici \u013eudsk\u00fdch mo\u017enost\u00ed a pokoruj\u00fa \u0161ialen\u00e9 rekordy, rozhodne by ste sa mali vyvarova\u0165 <strong>zadr\u017eiavaniu dychu. <\/strong>Je to \u010dast\u00e1 chyba, ktor\u00e1 v\u00e1m m\u00f4\u017ee privodi\u0165 <strong>zv\u00fd\u0161en\u00fd krvn\u00fd tlak,<\/strong> s \u010d\u00edm id\u00fa takmer ruka v ruke aj <strong>z\u00e1vraty<\/strong> \u010di <strong>nevo\u013enos\u0165.<\/strong> A to v\u00e1m, veru, pri snahe o dosahovanie cie\u013eov v posil\u0148ovni na pohode rozhodne neprid\u00e1.<span style=\"color:#ff6600\" class=\"tadv-color\"> <strong>[13] [16]<\/strong><\/span><\/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=\"3_Jogastrecing\"><\/span><strong>3. J\u00f3ga\/stre\u010ding<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zrejme ste u\u017e videli vo filmoch obraz <strong>tibetsk\u00fdch mn\u00edchov,<\/strong> ktor\u00ed sa dlh\u00e9 min\u00faty a\u017e hodiny venuj\u00fa j\u00f3ge, my\u0161lienkami absol\u00fatne ponoren\u00fd do svojho vn\u00fatra.<strong> J\u00f3ga<\/strong> sa dnes u\u017e pre mnoh\u00fdch \u013eud\u00ed stala sp\u00f4sobom \u017eivota. Po\u010das tak\u00fdchto aktiv\u00edt s\u00fa najlep\u0161ie <strong>extra dlh\u00e9 n\u00e1dychy a v\u00fddychy.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00f4vod je jednoduch\u00fd. <strong>Dlh\u0161ie a hlb\u0161ie n\u00e1dychy spolu s v\u00fddychmi v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 umocni\u0165 rozsah pohybov,<\/strong> a ako som u\u017e nazna\u010dil, prispej\u00fa k lep\u0161iemu vn\u00edmaniu vlastn\u00e9ho tela.<strong> <\/strong>Ak pri predtr\u00e9ningovom stre\u010dingu prestanete d\u00fdcha\u0165, va\u0161e telo bude nap\u00e4t\u00e9 a jednoduche sa zablokuje, \u010do v\u00e1m <strong>znemo\u017en\u00ed poroz\u0165ahova\u0165 a prekrvi\u0165 tr\u00e9novan\u00e9 partie.<\/strong> Naopak, pravideln\u00e9 a pred\u013a\u017een\u00e9 d\u00fdchanie nap\u00e4tie uvo\u013en\u00ed a pom\u00f4\u017ee v\u00e1m lep\u0161ie pracova\u0165 s va\u0161\u00edm telom. <strong>Pri stre\u010dingu alebo j\u00f3ge sa odpor\u00fa\u010daj\u00fa n\u00e1dychy\/v\u00fddychy v trvan\u00ed 4 a\u017e 5 sek\u00fand<\/strong>, pr\u00edpadne dlh\u0161ie.<\/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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-843x1124.jpg\" alt=\"Pri j\u00f3ge s\u00fa d\u00f4le\u017eit\u00e9 dlh\u00e9 n\u00e1dychy a v\u00fddychy\" class=\"wp-image-211084\" title=\"Pri j\u00f3ge s\u00fa d\u00f4le\u017eit\u00e9 dlh\u00e9 n\u00e1dychy a v\u00fddychy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/unnamed-2020-11-03T115140.219-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n\n\n\n<p style=\"font-size:18px\"><\/p>\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Vysoko_intenzivny_intervalovy_treningHIIT\"><\/span><strong>4. Vysoko intenz\u00edvny intervalov\u00fd tr\u00e9ning\/HIIT<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri tomto type tr\u00e9ningu sa v\u00e1m najm\u00e4 na za\u010diatku m\u00f4\u017ee \u013eahko sta\u0165, \u017ee <strong>dych strat\u00edte n\u00e1hle a r\u00fdchlo.<\/strong> Ak rob\u00edte tri\u0161tvrte min\u00fatu vo vysokej intenzite sed-\u013eahy, pravdepodobne u\u017e na konci prvej s\u00e9rie v\u00fddatnej\u0161ie d\u00fdchate \u00fastami, aby ste sa \u010do najefekt\u00edvnej\u0161ie popasovali s deficitom kysl\u00edka. Vedzte v\u0161ak, \u017ee si takto v skuto\u010dnosti <strong>zni\u017eujete hladinu oxidu uhli\u010dit\u00e9ho <\/strong>v krvi a brzd\u00edte schopnos\u0165 tela <strong>uvo\u013e\u0148ova\u0165 kysl\u00edk do buniek. <\/strong>Kontrola nad va\u0161im dychom a tempom je d\u00f4le\u017eit\u00e1 aj po\u010das HIIT tr\u00e9ningu. <strong>V pr\u00edpade, \u017ee ste na pokraji s dychom, rad\u0161ej trochu spoma\u013ete,<\/strong> a\u017e k\u00fdm nebudete m\u00f4c\u0165 znova pokra\u010dova\u0165. Je d\u00f4le\u017eit\u00e9 nepreceni\u0165 svoje sily a spr\u00e1vne ich odhadn\u00fa\u0165, aby sa kr\u00e1tke f\u00e1zy \u0161printov, drepov a in\u00fdch cvikov nestriedali s nekone\u010dn\u00fdmi f\u00e1zami odpo\u010dinku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea \u0161t\u00fadie z roku 2017 m\u00f4\u017eu by\u0165 pri zvl\u00e1dnut\u00ed HIIT tr\u00e9ningu na koni \u0161portovci, ktor\u00ed maj\u00fa zvl\u00e1dnut\u00fa aj <strong>medit\u00e1ciu<\/strong>. Zistilo sa toti\u017e, \u017ee t\u00ed, ktor\u00ed pravidelne meditovali, vedeli lep\u0161ie pracova\u0165 s dychom, a preto ho mali viac pod kontrolou aj po\u010das <strong>vysoko intenz\u00edvneho intervalov\u00e9ho tr\u00e9ningu. <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_zapamatat\"><\/span><strong>\u010co si zapam\u00e4ta\u0165?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Cvi\u010denie zvy\u0161uje efektivitu a \u00fa\u010dinnos\u0165 d\u00fdchacieho syst\u00e9mu,<\/strong> a \u010d\u00edm efekt\u00edvnej\u0161ie v\u010faka spr\u00e1vnemu d\u00fdchaniu telo dod\u00e1va kysl\u00edk do svalov, t\u00fdm viac sa m\u00f4\u017eete s\u00fastredi\u0165 na tr\u00e9ning. Je pritom jedno, \u010di je jeho n\u00e1pl\u0148ou beh, silov\u00e9 cvi\u010denie alebo j\u00f3ga. Verte, \u017ee nech je u\u017e va\u0161\u00edm tr\u00e9ningov\u00fdm cie\u013eom \u010doko\u013evek, <strong>spr\u00e1vne<\/strong> <strong>d\u00fdchanie dok\u00e1\u017ee ovplyvni\u0165 v\u00e1\u0161 tr\u00e9ning a posun\u00fa\u0165 ho o level vy\u0161\u0161ie.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslite na to, \u017ee<strong> d\u00fdchanie br\u00e1nicou pri cvi\u010den\u00ed<\/strong> (a nielen pri \u0148om)<strong> <\/strong>m\u00e1 nesporn\u00e9 v\u00fdhody; <strong>zabezpe\u010d\u00ed viac kysl\u00edka do svalov, zni\u017euje r\u00fdchlos\u0165 a intenzitu d\u00fdchania,<\/strong> \u010d\u00edm \u0161etr\u00ed energiu a v neposlednom rade pom\u00e1ha\u0165 predch\u00e1dza\u0165 k\u0155\u010dom v bruchu \u010di nepr\u00edjemn\u00e9mu<strong> pichaniu v boku.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f si najbli\u017e\u0161ie p\u00f4jdete zacvi\u010di\u0165, nemyslite len na po\u010det opakovan\u00ed a s\u00e9ri\u00ed \u010di mno\u017estvo kilometrov, ktor\u00e9 chcete odbehn\u00fa\u0165. Majte na pam\u00e4ti aj to, <strong>ako pritom d\u00fdcha\u0165.<\/strong> \u010casto toti\u017e <strong>kv\u00f4li stromom<\/strong> <strong>nevid\u00edme les, <\/strong>a pr\u00e1ve preto m\u00f4\u017ee by\u0165 cesta za vysn\u00edvan\u00fdm cie\u013eom n\u00e1ro\u010dnej\u0161ia. Ak v\u00e1m \u010dl\u00e1nok pomohol pochopi\u0165, <strong>ako m\u00f4\u017ee spr\u00e1vne d\u00fdchanie zlep\u0161i\u0165 v\u00e1\u0161 tr\u00e9ning, a ako d\u00fdcha\u0165 pri cvi\u010den\u00ed, <\/strong>zdie\u013eajte ho aj medzi svojich priate\u013eov, nech s\u00fa bli\u017e\u0161ie k naplneniu tr\u00e9ningov\u00fdch cie\u013eov aj oni. <\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pre\u010do je pri cvi\u010den\u00ed d\u00f4le\u017eit\u00e9 spr\u00e1vne d\u00fdcha\u0165? M\u00f4\u017ee to v\u00fdrazne podpori\u0165 cestu za va\u0161\u00edm cie\u013eom. Pre\u010d\u00edtajte si v \u010dl\u00e1nku v\u0161etko d\u00f4le\u017eit\u00e9 o d\u00fdchan\u00ed po\u010das tr\u00e9ningu.<\/p>\n","protected":false},"author":106,"featured_media":212188,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6123,6062,6082],"filter_section":[],"filter_attribute":[13029,13026],"class_list":{"0":"post-210937","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-trening","10":"tag-zdravy-zivotny-styl","11":"filter_attribute-beh","12":"filter_attribute-spravna-technika-cvicenia","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako spr\u00e1vne d\u00fdcha\u0165 pri behu a cvi\u010den\u00ed, a pre\u010do je to d\u00f4le\u017eit\u00e9? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako spr\u00e1vne d\u00fdcha\u0165 pri cvi\u010den\u00ed? 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