{"id":248885,"date":"2021-05-03T08:00:00","date_gmt":"2021-05-03T06:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=248885"},"modified":"2023-06-28T12:03:43","modified_gmt":"2023-06-28T10:03:43","slug":"proc-jste-porad-unaveni-7-nejcastejsich-pricin-a-jejich-reseni","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/proc-jste-porad-unaveni-7-nejcastejsich-pricin-a-jejich-reseni\/","title":{"rendered":"Pro\u010d jste po\u0159\u00e1d unaven\u00ed? 7 nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din a jejich \u0159e\u0161en\u00ed"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/proc-jste-porad-unaveni-7-nejcastejsich-pricin-a-jejich-reseni\/#1_Spatne_se_stravujete\" title=\"1. \u0160patn\u011b se stravujete\">1. \u0160patn\u011b se stravujete<\/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\/proc-jste-porad-unaveni-7-nejcastejsich-pricin-a-jejich-reseni\/#2_Mate_nedostatek_nebo_naopak_nadbytek_pohybu\" title=\"2. M\u00e1te nedostatek, nebo naopak nadbytek pohybu\">2. M\u00e1te nedostatek, nebo naopak nadbytek pohybu<\/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\/proc-jste-porad-unaveni-7-nejcastejsich-pricin-a-jejich-reseni\/#3_Neumite_planovat\" title=\"3. Neum\u00edte pl\u00e1novat&nbsp;\">3. Neum\u00edte pl\u00e1novat&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/proc-jste-porad-unaveni-7-nejcastejsich-pricin-a-jejich-reseni\/#4_Spatne_spite\" title=\"4. \u0160patn\u011b sp\u00edte\">4. \u0160patn\u011b sp\u00edte<\/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\/proc-jste-porad-unaveni-7-nejcastejsich-pricin-a-jejich-reseni\/#5_Mate_nedostatek_vitaminu_ci_mineralnich_latek\" title=\"5. M\u00e1te nedostatek vitam\u00edn\u016f \u010di miner\u00e1ln\u00edch l\u00e1tek&nbsp;\">5. M\u00e1te nedostatek vitam\u00edn\u016f \u010di miner\u00e1ln\u00edch l\u00e1tek&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/proc-jste-porad-unaveni-7-nejcastejsich-pricin-a-jejich-reseni\/#6_Ovlivnuje_vas_pocasi\" title=\"6. Ovliv\u0148uje v\u00e1s po\u010das\u00ed\">6. Ovliv\u0148uje v\u00e1s po\u010das\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.cz\/blog\/proc-jste-porad-unaveni-7-nejcastejsich-pricin-a-jejich-reseni\/#7_Jste_chronicky_nemocni\" title=\"7. Jste chronicky nemocn\u00ed\">7. Jste chronicky nemocn\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/proc-jste-porad-unaveni-7-nejcastejsich-pricin-a-jejich-reseni\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>P\u0159ich\u00e1z\u00edte pravideln\u011b dom\u016f z pr\u00e1ce s pocitem, \u017ee u\u017e nem\u00e1te na nic s\u00edlu a \u00faklid nebo cvi\u010den\u00ed se jev\u00ed jako sci-fi? Nebo se snad hned r\u00e1no bud\u00edte bez energie? Nejste sami. Podobn\u00fd pocit u\u017e za\u017eil snad ka\u017ed\u00fd. Ale nen\u00ed \u00fanava jako \u00fanava. Je rozd\u00edl, jestli ji poci\u0165ujete po n\u00e1ro\u010dn\u00e9m silov\u00e9m tr\u00e9ninku, kde jste nazvedali n\u011bkolik tun \u017eeleza, nebo <strong>p\u0159ich\u00e1z\u00ed pravideln\u011b a vy netu\u0161\u00edte, pro\u010d to tak je<\/strong>.&nbsp;<\/p>\n\n\n\n<p>V dne\u0161n\u00edm \u010dl\u00e1nku si proto rozebereme <strong>7 nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din \u00fanavy a prozrad\u00edme, jak s nimi bojovat, <\/strong>abyste byli op\u011bt pln\u00ed energie a chuti do \u017eivota.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Spatne_se_stravujete\"><\/span>1. \u0160patn\u011b se stravujete<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To, co j\u00edte, z\u00e1sadn\u011b ovliv\u0148uje, jak se c\u00edt\u00edte. Je to jako s autem. Nem\u016f\u017eete \u010dekat, \u017ee bude \u0161lapat, jak m\u00e1, kdy\u017e ho budete \u201ckrmit\u201d nekvalitn\u00edm palivem. Pokud budete sv\u016fj j\u00eddeln\u00ed\u010dek stav\u011bt na <strong>vysoce pr\u016fmyslov\u011b zpracovan\u00e9m j\u00eddle,<\/strong> dostanete do sebe potravu, kter\u00e1 m\u00e1 vysokou energetickou denzitu, a naopak n\u00edzkou nutri\u010dn\u00ed denzitu. Jak to ch\u00e1pat? V praxi to znamen\u00e1, \u017ee do sebe t\u011bmito j\u00eddly dostanete <strong>v pom\u011brn\u011b mal\u00e9m objemu hodn\u011b kalori\u00ed, <\/strong>kter\u00e9 nav\u00edc poch\u00e1z\u00ed z cukru, rafinovan\u00fdch sacharid\u016f a nekvalitn\u00edch tuk\u016f. Tak\u017ee nen\u00ed o co st\u00e1t. Nav\u00edc zpravidla obsahuj\u00ed relativn\u011b m\u00e1lo vl\u00e1kniny<strong> <\/strong>a<strong> mikro\u017eivin<\/strong>, jako jsou nap\u0159\u00edklad vitam\u00edny \u010di miner\u00e1ln\u00ed l\u00e1tky. Jejich nedostatek pak m\u016f\u017ee op\u011bt souviset s \u00fanavou, stejn\u011b jako obezita, kter\u00e1 u lid\u00ed konzumuj\u00edc\u00edch tento typ potravy nen\u00ed ni\u010d\u00edm v\u00fdjime\u010dn\u00fdm. Ultrazpracovan\u00e9 potraviny bohat\u00e9 na cukr a tuk toti\u017e nejv\u00edce stimuluj\u00ed centrum odm\u011bn v mozku. Snadno se jich tak p\u0159ej\u00edte, co\u017e m\u016f\u017ee v\u00e9st ke zm\u00edn\u011bn\u00e9mu p\u0159ib\u00edr\u00e1n\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0158\u00edk\u00e1te si, \u017ee tohle rozhodn\u011b nen\u00ed v\u00e1\u0161 p\u0159\u00edpad, proto\u017ee<strong> j\u00edte p\u0159ev\u00e1\u017en\u011b zdrav\u00e9 potraviny?<\/strong> Pokud jste citliv\u011bj\u0161\u00ed na sacharidy, je mo\u017en\u00e9, \u017ee se \u00fanav\u011b po j\u00eddle nevyhnete ani v p\u0159\u00edpad\u011b, \u017ee j\u00edte zdrav\u00e9 potraviny. Kdy\u017e si k sn\u00eddani dop\u0159ejete po\u0159\u00e1dnou n\u00e1lo\u017e <a href=\"https:\/\/gymbeam.cz\/instantni-ovesna-kasa-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00fdch vlo\u010dek<\/a>, m\u016f\u017ee doj\u00edt k v\u011bt\u0161\u00edmu vylou\u010den\u00ed inzulinu, a t\u00edm i k<strong> prudk\u00e9mu poklesu glyk\u00e9mie, co\u017e zap\u0159\u00ed\u010din\u00ed \u00fanavu.<\/strong> Toto vylou\u010den\u00ed inzulinu m\u016f\u017ee zp\u016fsobit, \u017ee se do mozku ve v\u011bt\u0161\u00ed m\u00ed\u0159e dostane tryptofan. Ten ovliv\u0148uje tvorbu hormon\u016f serotoninu a melatoninu, kter\u00e9 op\u011bt mohou souviset se vznikem va\u0161\u00ed \u00fanavy. Bohu\u017eel si v\u0161ak nepom\u016f\u017eete ani v p\u0159\u00edpad\u011b, \u017ee se rozhodnete ve sv\u00e9m j\u00eddle nahradit sacharidy tukem. Tato makro\u017eivina se toti\u017e <strong>nejd\u00e9le tr\u00e1v\u00ed, co\u017e m\u016f\u017ee zp\u016fsobit pocit t\u011b\u017ekosti a plnosti.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce informac\u00ed o tom, jak se vyhnout \u00fatlumu po j\u00eddle, nem\u011bl by v\u00e1m uniknout n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/proc-mate-utlum-po-jidle-a-jak-se-mu-vyhnout\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d m\u00e1te \u00fatlum po j\u00eddle a jak se mu vyhnout?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-1159994566-1124x749.jpg\" alt=\"Jak se vyhnout \u00fatlumu po j\u00eddle\" class=\"wp-image-248903\" width=\"843\" height=\"562\" title=\"Jak se vyhnout \u00fatlumu po j\u00eddle\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1159994566-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1159994566-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1159994566-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1159994566-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u00danava m\u016f\u017ee souviset i s intoleranc\u00ed nebo velikost\u00ed porce<\/h3>\n\n\n\n<p>Nedostatek energie po j\u00eddle m\u016f\u017ee krom\u011b v\u00fd\u0161e zm\u00edn\u011bn\u00fdch d\u016fvod\u016f zp\u016fsobovat tak\u00e9 konkr\u00e9tn\u00ed potravina, a to zejm\u00e9na v p\u0159\u00edpad\u011b jej\u00ed intolerance. \u00danava \u010dasto tr\u00e1p\u00ed lidi, kte\u0159\u00ed<strong> trp\u00ed nesn\u00e1\u0161enlivost\u00ed lepku nebo p\u0159\u00edmo celiaki\u00ed.<\/strong> S diagnostikou tohoto probl\u00e9mu m\u016f\u017ee krom\u011b l\u00e9ka\u0159e pomoci tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/domaci-test-intolerance-lepku-veroval.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">samodiagnostick\u00fd test<\/a>, kter\u00fd um\u00ed odhalit i spr\u00e1vn\u00e9 dodr\u017eov\u00e1n\u00ed bezlepkov\u00e9 diety. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b velk\u00fdch porc\u00ed v\u0161ak nesm\u00edme opomenout ani<strong> p\u0159\u00edli\u0161 mal\u00e9 porce,<\/strong> kter\u00e9 mohou op\u011bt v\u00e9st k \u00fanav\u011b. \u010casto se tento stav objevuje u lid\u00ed, kte\u0159\u00ed se rozhodnou zhubnout a nastol\u00ed si p\u0159\u00edli\u0161 velk\u00fd <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" aria-label=\"kalorick\u00fd deficit (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalorick\u00fd deficit<\/a>. Ten pak <strong>zap\u0159\u00ed\u010din\u00ed nedostatek energie na b\u011b\u017en\u00e9 denn\u00ed aktivity.<\/strong> Ve fin\u00e1le m\u016f\u017ee m\u00edt toto omezov\u00e1n\u00ed se v j\u00eddle ale mnohem v\u00e1\u017en\u011bj\u0161\u00ed n\u00e1sledky, se kter\u00fdmi v\u00e1s sezn\u00e1m\u00ed \u010dl\u00e1nek v\u011bnuj\u00edc\u00ed se <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-bojovat-se-ztratou-menstruace-a-dalsimi-priznaky-zenske-atleticke-triady\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eensk\u00e9 atletick\u00e9 tri\u00e1d\u011b<\/a>. Abyste se t\u011bmto probl\u00e9m\u016fm vyhnuli, a p\u0159esto se v\u00e1m da\u0159ilo zhubnout, doporu\u010dujeme vyu\u017e\u00edt na\u0161i<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalkula\u010dku energetick\u00e9ho p\u0159\u00edjmu<\/strong><\/a><strong>,<\/strong> kter\u00e1 v\u00e1m s v\u00fdpo\u010dtem kalori\u00ed i makro\u017eivin pom\u016f\u017ee.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/4xPuKrT2YBFpO7LzwSnL63VbryQl57ZzlwBsh0rlEDSTCYDW-JrouY3a5ootcQia53joWRon8ydhC6ipea_8OQQRCegYprs1qMVTt6aGh4EJfl4DM35uryYTzCuCHHwKEII89bx9\" alt=\"Jak se stravovat zdrav\u011b\" title=\"Jak se stravovat zdrav\u011b\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Nem\u00e9n\u011b d\u016fle\u017eit\u00fd je v\u0161ak tak\u00e9 pitn\u00fd re\u017eim a <a href=\"https:\/\/gymbeam.cz\/blog\/hydratace-pred-behem-po-treninku-a-jak-se-vyhnout-dehydrataci\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dostate\u010dn\u00e1 hydratace<\/strong><\/a><strong>.<\/strong> U dosp\u011bl\u00e9ho \u010dlov\u011bka je 55\u201370 % t\u011blesn\u00e9 hmotnosti tvo\u0159eno vodou a <strong>\u00fanava je jen jedn\u00edm z mnoha p\u0159\u00edznak\u016f dehydratace. <\/strong>Denn\u00ed p\u0159\u00edjem tekutin by se m\u011bl pohybovat p\u0159ibli\u017en\u011b mezi <strong>30\u201345 ml<\/strong> na kilogram t\u011blesn\u00e9 hmotnosti. V hork\u00fdch letn\u00edch dnech a p\u0159i sportovn\u00edch aktivit\u00e1ch se m\u016f\u017ee celkov\u00e1 pot\u0159eba tekutin je\u0161t\u011b zv\u00fd\u0161it, tak na to berte ohled. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0158e\u0161en\u00ed probl\u00e9m\u016f se stravou<\/h3>\n\n\n\n<p>Hl\u00eddejte si, aby bylo ve va\u0161em j\u00eddeln\u00ed\u010dku <strong>co nejmen\u0161\u00ed mno\u017estv\u00ed ultra zpracovan\u00fdch potravin<\/strong> s minim\u00e1ln\u00edm obsahem \u017eivin. Zam\u011b\u0159te se na <strong>\u010derstv\u00e9 suroviny, jezte dostatek ovoce a zeleniny, <\/strong>hl\u00eddejte si vyv\u00e1\u017een\u00fd pom\u011br v\u0161ech makro\u017eivin a nezapom\u00ednejte na to, \u017ee svou roli hraje i jejich <strong>rozlo\u017een\u00ed b\u011bhem dne a tak\u00e9 velikost porc\u00ed. <\/strong>Sna\u017ete se tedy j\u00edst pravideln\u011b a nep\u0159ej\u00eddat se. Samoz\u0159ejmou sou\u010d\u00e1st\u00ed zdrav\u00e9ho stravov\u00e1n\u00ed je tak\u00e9 pitn\u00fd re\u017eim zalo\u017een\u00fd na \u010dist\u00e9 vod\u011b. A pokud chcete zhubnout, <strong>nepou\u0161t\u011bjte se do \u017e\u00e1dn\u00fdch extr\u00e9m\u016f<\/strong>, spo\u010d\u00edtejte si optim\u00e1ln\u00ed energetick\u00fd p\u0159\u00edjem a <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sna\u017ete se j\u00edst zdrav\u011bji<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee se po ur\u010dit\u00fdch potravin\u00e1ch po\u0159\u00e1d nec\u00edt\u00edte dob\u0159e, zkuste sami vypozorovat, kde je probl\u00e9m. M\u016f\u017eete si <strong>zapisovat v\u00e1\u0161 j\u00eddeln\u00ed\u010dek spole\u010dn\u011b s pocity a projevy, kter\u00e9 v\u00e1m j\u00eddlo zp\u016fsobilo.<\/strong> V p\u0159\u00edpad\u011b podez\u0159en\u00ed na z\u00e1va\u017en\u011bj\u0161\u00ed probl\u00e9m se nebojte po\u017e\u00e1dat o radu l\u00e9ka\u0159e.&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/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=\"5951,28621,42895,28554,49306,49300,6322,29401,34207,7974,6177,28393,7968\" ><\/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=\"2_Mate_nedostatek_nebo_naopak_nadbytek_pohybu\"><\/span>2. M\u00e1te nedostatek, nebo naopak nadbytek pohybu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e1v\u00edte ka\u017ed\u00e9 odpoledne a ve\u010der na gau\u010di, proto\u017ee jste p\u0159ece vy\u010derpan\u00ed z pr\u00e1ce? Dost mo\u017en\u00e1 je pr\u00e1v\u011b tato <strong>(ne)\u010dinnost tou pravou p\u0159\u00ed\u010dinou va\u0161\u00ed \u00fanavy.<\/strong> Z celodenn\u00edho sezen\u00ed u po\u010d\u00edta\u010de a p\u0159em\u00fd\u0161len\u00ed je toti\u017e \u010dasto \u010dlov\u011bk unaven\u00fd sp\u00ed\u0161e psychicky. A pr\u00e1v\u011b fyzick\u00e1 aktivita m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm zp\u016fsobem, jak se <strong>zbavit \u00fanavy a <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/9-skvelych-duvodu-proc-zacit-cvicit-a-jak-na-to\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zv\u00fd\u0161it subjektivn\u00ed mno\u017estv\u00ed poci\u0165ovan\u00e9 energie<\/strong><\/a><strong>. <\/strong>To ostatn\u011b potvrzuj\u00ed i studie zam\u011b\u0159en\u00e9 na lidi se sedav\u00fdm zp\u016fsobem \u017eivota, kter\u00fdm v\u00fdzkumn\u00edci naordinovali pravidelnou aktivitu. U t\u011bchto osob pak do\u0161lo k <strong>v\u00fdznamn\u00e9mu zv\u00fd\u0161en\u00ed energie a sn\u00ed\u017een\u00ed pocitu \u00fanavy. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[5\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Op\u011bt m\u016f\u017eete m\u00edt dojem, \u017ee se v\u00e1s tento bod net\u00fdk\u00e1, proto\u017ee na sob\u011b p\u0159ece mak\u00e1te ka\u017ed\u00fd den. <strong>Nadm\u011brn\u00e9 tr\u00e9nov\u00e1n\u00ed je ov\u0161em dal\u0161\u00ed p\u0159\u00ed\u010dinou \u00fanavy <\/strong>a nedostatku energie. Pokud cvi\u010d\u00edte intenzivn\u011b, zvy\u0161uje se va\u0161e nechu\u0165 do tr\u00e9ninku, nem\u00e1te dostatek motivace, jste unaven\u00ed a va\u0161e v\u00fdsledky se nezlep\u0161uj\u00ed, pak jste dost mo\u017en\u00e1 pr\u00e1v\u011b narazili na p\u0159etr\u00e9novanost.<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce se o t\u00e9to problematice dozv\u00edte v \u010dl\u00e1nku<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/pretrenovani-fakt-nebo-mytus\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>P\u0159etr\u00e9nov\u00e1n\u00ed: fakt, nebo m\u00fdtus?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0158e\u0161en\u00ed probl\u00e9m\u016f s pohybem<\/h3>\n\n\n\n<p>Nejefektivn\u011bj\u0161\u00edm \u0159e\u0161en\u00edm nedostatku pohybu je nep\u0159em\u00fd\u0161let nad t\u00edm, \u017ee se v\u00e1m nechce, a prost\u011b se<strong> zvednout a j\u00edt se h\u00fdbat.<\/strong> Nen\u00ed d\u016fle\u017eit\u00e9, jestli si p\u016fjdete zab\u011bhat, projet se na kole, vyraz\u00edte na proch\u00e1zku nebo si s kamar\u00e1dy p\u016fjdete zahr\u00e1t fotb\u00e1lek. D\u016fle\u017eit\u00e9 je <strong>b\u00fdt pravideln\u011b aktivn\u00ed a netr\u00e1vit v\u0161echen \u010das povalov\u00e1n\u00edm.<\/strong> Uvid\u00edte, \u017ee odm\u011bna po sportu v podob\u011b vyplaven\u00fdch endorfin\u016f (hormon\u016f zp\u016fsobuj\u00edc\u00edch dobrou n\u00e1ladu) za to stoj\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud m\u00e1te sp\u00ed\u0161e opa\u010dn\u00fd probl\u00e9m a mysl\u00edte si, \u017ee by va\u0161e \u00fanava mohla m\u00edt p\u0159\u00ed\u010dinu v p\u0159etr\u00e9nov\u00e1n\u00ed, pak v\u00e1m <strong>nezb\u00fdv\u00e1 nic jin\u00e9ho ne\u017e zvolnit. <\/strong>M\u00edsto intenzivn\u00edho tr\u00e9ninku zkuste t\u0159eba<strong> lehkou j\u00f3gu. <\/strong>Nov\u00fd tr\u00e9ninkov\u00fd pl\u00e1n si pak m\u016f\u017eete sestavit podle rad z \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n &#8211; tipy, tr\u00e9ninky, nej\u010dast\u011bj\u0161\u00ed chyby.<\/strong><\/a><strong>&nbsp;&nbsp;&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/MG_8204-1124x749.jpeg\" alt=\"Jak na \u00fanavu zp\u016fsobenou p\u0159etr\u00e9nov\u00e1n\u00edm, nebo nedostatkem pohybu\" class=\"wp-image-248924\" width=\"843\" height=\"562\" title=\"Jak na \u00fanavu zp\u016fsobenou p\u0159etr\u00e9nov\u00e1n\u00edm, nebo nedostatkem pohybu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/MG_8204-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/MG_8204-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/MG_8204-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/MG_8204-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Neumite_planovat\"><\/span>3. Neum\u00edte pl\u00e1novat&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Um\u011bt dob\u0159e nakl\u00e1dat s \u010dasem m\u016f\u017ee b\u00fdt ze za\u010d\u00e1tku opravdu slo\u017eit\u00e9. Jedn\u00e1 se ov\u0161em o <strong>efektivn\u00ed metodu, kter\u00e1 v\u00e1m pom\u016f\u017ee srovnat si priority, sn\u00ed\u017eit hladinu stresu, a t\u00edm i \u00fanavy.<\/strong> Nav\u00edc si ud\u011bl\u00e1te \u010das i na aktivity, kter\u00e9 m\u00e1te r\u00e1di. Pokud poci\u0165ujete \u010dastou \u00fanavu, jste ve stresu, m\u00e1te probl\u00e9m se soust\u0159ed\u011bnost\u00ed \u010di sp\u00e1nkem, pak jste dost mo\u017en\u00e1 pr\u00e1v\u011b narazili na p\u0159\u00ed\u010dinu. Tohle uv\u011bdom\u011bn\u00ed je v\u0161ak prvn\u00edm krokem k tomu, abyste mohli za\u010d\u00edt pracovat na zm\u011bn\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zlep\u0161en\u00ed time managementu<\/h3>\n\n\n\n<p>Na za\u010d\u00e1tku ka\u017ed\u00e9ho t\u00fddne (nebo dne) si <strong>vypi\u0161te v\u0161echny aktivity,<\/strong> kter\u00fdm byste se cht\u011bli v\u011bnovat, a rozd\u011blte je do<strong> 3 kategori\u00ed:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nal\u00e9hav\u00e9 \u2013<\/strong> do t\u00e9to kategorie pat\u0159\u00ed ty <strong>nejd\u016fle\u017eit\u011bj\u0161\u00ed \u00fakoly,<\/strong> kter\u00e9 nesnesou odklad. P\u0159\u00edkladem m\u016f\u017ee b\u00fdt deadline pro odevzd\u00e1n\u00ed projektu, na kter\u00e9m jste p\u016fl roku pracovali, nebo posledn\u00ed mo\u017en\u00fd den pro zaplacen\u00ed \u00fa\u010dtu za elekt\u0159inu p\u0159ed t\u00edm, ne\u017e budete odpojeni. Ide\u00e1ln\u00ed je plnit v\u0161echny \u00fakoly d\u0159\u00edve, ne\u017e se stanou nal\u00e9hav\u00fdmi. Pr\u00e1v\u011b<strong> nal\u00e9hav\u00e9 \u00fakoly toti\u017e zp\u016fsobuj\u00ed nejv\u00edce stresu.<\/strong>&nbsp;<\/li>\n\n\n\n<li><strong>D\u016fle\u017eit\u00e9 \u2013 <\/strong>v t\u00e9to kategorii najdeme \u010dinnosti, kter\u00e9 pro n\u00e1s maj\u00ed n\u011bjak\u00fd v\u00fdznam. M\u016f\u017eeme sem za\u0159adit <strong>sport \u010di domluvenou sch\u016fzku.<\/strong> Z\u00e1rove\u0148 sem spadaj\u00ed tak\u00e9 v\u011bci, kter\u00e9 se v p\u0159\u00edpad\u011b dlouhodob\u00e9ho odkl\u00e1d\u00e1n\u00ed stanou nal\u00e9hav\u00fdmi.&nbsp;<\/li>\n\n\n\n<li><strong>Nejsou d\u016fle\u017eit\u00e9 \u2013 <\/strong>do t\u00e9to kategorie za\u0159a\u010fte \u010dinnosti, kter\u00e9 jste si na seznam aktivit sice napsali, ale <strong>nepova\u017eujete je za d\u016fle\u017eit\u00e9.<\/strong> Takovou aktivitou m\u016f\u017ee b\u00fdt nap\u0159\u00edklad \u017eehlen\u00ed ru\u010dn\u00edk\u016f \u2013 kdy\u017e je nevy\u017eehl\u00edte, ni\u010demu to nevad\u00ed.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jakmile si takto rozd\u011bl\u00edte \u00fakoly, rozpl\u00e1nujte si, kdy se jim chcete v\u011bnovat. Sna\u017ete se tak\u00e9 <strong>vyvarovat tomu, aby se z d\u016fle\u017eit\u00fdch \u00fakol\u016f staly nal\u00e9hav\u00e9<\/strong>. Jist\u011b je m\u00e9n\u011b stresuj\u00edc\u00ed projekt odevzdat o t\u00fdden d\u0159\u00edv ne\u017e to nechat na posledn\u00ed minuty a doufat, \u017ee nedojde k \u017e\u00e1dn\u00fdm technick\u00fdm probl\u00e9m\u016fm.&nbsp;  <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i pl\u00e1nov\u00e1n\u00ed v\u00e1m m\u016f\u017ee tak\u00e9 pomoci<strong> rozd\u011blit si v\u011bt\u0161\u00ed projekty do men\u0161\u00edch \u010d\u00e1st\u00ed,<\/strong> d\u00edky \u010demu\u017e pro v\u00e1s dosa\u017een\u00ed c\u00edle nebude tak n\u00e1ro\u010dn\u00e9. T\u00edm se nav\u00edc zv\u00fd\u0161\u00ed pravd\u011bpodobnost, \u017ee se do \u00fakolu pust\u00edte. Stejn\u011b tak je dobr\u00e9 v\u011bd\u011bt, <strong>v jakou denn\u00ed dobu jste nejproduktivn\u011bj\u0161\u00ed.<\/strong> Tento \u010das si vyhra\u010fte na ty nejn\u00e1ro\u010dn\u011bj\u0161\u00ed \u00fakoly. Jejich spln\u011bn\u00ed pro v\u00e1s bude snaz\u0161\u00ed a ve fin\u00e1le<strong> zabere i m\u00e9n\u011b \u010dasu.<\/strong> A pokud p\u0159eci jen nep\u016fjde v\u0161e podle pl\u00e1nu, m\u011bjte na pam\u011bti, \u017ee nejsme v\u017edy dokonal\u00ed a<strong> je norm\u00e1ln\u00ed ob\u010das ud\u011blat chybu. <\/strong>Nestresujte se t\u00edm a sp\u00ed\u0161e se ze situace pou\u010dte. Uvid\u00edte, \u017ee ji p\u0159\u00ed\u0161t\u011b zvl\u00e1dnete l\u00e9pe. Pokud se nau\u010d\u00edte se sv\u00fdm \u010dasem dob\u0159e hospoda\u0159it, zjist\u00edte, \u017ee jste mnohem produktivn\u011bj\u0161\u00ed, m\u00e1te v\u00edce \u010dasu na aktivity, kter\u00e9 v\u00e1s bav\u00ed, a dokonce se v\u00e1m sn\u00ed\u017e\u00ed hladina poci\u0165ovan\u00e9ho stresu a \u00fanavy. D\u00edky tomu budete l\u00e9pe sp\u00e1t a sv\u011bt bude zase tak n\u011bjak r\u016f\u017eov\u011bj\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed typy, kter\u00e9 v\u00e1m pomohou sn\u00ed\u017eit stres, najdete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" 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><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-924558574-1124x749.jpg\" alt=\"Jak na efektivn\u00ed time management\" class=\"wp-image-248938\" width=\"843\" height=\"562\" title=\"Jak na efektivn\u00ed time management\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-924558574-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-924558574-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-924558574-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-924558574-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Spatne_spite\"><\/span>4. \u0160patn\u011b sp\u00edte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podle stanoviska N\u00e1rodn\u00ed sp\u00e1nkov\u00e9 nadace a Sv\u011btov\u00e9 zdravotnick\u00e9 organizace by m\u011bl ka\u017ed\u00fd dosp\u011bl\u00fd \u010dlov\u011bk <strong>sp\u00e1t pr\u016fm\u011brn\u011b 7\u20139 hodin ka\u017edou noc.<\/strong> Nesta\u010d\u00ed tedy v\u011bnovat sp\u00e1nku b\u011bhem pracovn\u00edho t\u00fddne ka\u017ed\u00fd den p\u011bt hodin a pak to dohnat t\u00edm, \u017ee str\u00e1v\u00edte v posteli cel\u00fd v\u00edkend. <strong>\u010clov\u011bk toti\u017e pot\u0159ebuje m\u00edt ur\u010dit\u00fd \u0159\u00e1d<\/strong> a dosp\u00e1v\u00e1n\u00ed sp\u00e1nkov\u00e9ho dluhu sp\u00ed\u0161e nefunguje. Tento nepravideln\u00fd re\u017eim na\u0161e t\u011blo sp\u00ed\u0161e rozhod\u00ed, co\u017e m\u016f\u017ee op\u011bt zap\u0159\u00ed\u010dinit \u00fanavu. Podobn\u011b se v\u0161ak m\u016f\u017eete c\u00edtit dokonce i po nadm\u011brn\u00e9m sp\u00e1nku. Mo\u017en\u00e1 jste si n\u011bkdy na vlastn\u00ed k\u016f\u017ei zkusili, jak\u00e9 to je probudit se po 12 hodin\u00e1ch sp\u00e1nku, a p\u0159esto se c\u00edtit, jako by v\u00e1s p\u0159ejel parn\u00ed v\u00e1lec.&nbsp;  <span style=\"color:#ff6600\" class=\"tadv-color\">[10\u201312]<\/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\">\u0158e\u0161en\u00ed probl\u00e9m\u016f se sp\u00e1nkem<\/h3>\n\n\n\n<p>Abyste se vyhnuli \u00fanav\u011b spojen\u00e9 s nedostatkem, \u010di nadm\u00edrou sp\u00e1nku nebo jeho <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161patnou kvalitou<\/a>, je dobr\u00e9 zam\u011b\u0159it se na svou sp\u00e1nkovou hygienu. Pro za\u010d\u00e1tek by v\u00e1m mohlo pomoci n\u011bkolik na\u0161ich tip\u016f:&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cho\u010fte sp\u00e1t ka\u017ed\u00fd den ve stejnou dobu <\/strong>a vst\u00e1vejte p\u0159ibli\u017en\u011b ve stejn\u00fd \u010das, a to i o v\u00edkendech.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Pl\u00e1nujte si sp\u00e1nek tak, abyste na n\u011bj m\u011bli <strong>nejl\u00e9pe 7\u20139 hodin.&nbsp;&nbsp;<\/strong><\/li>\n\n\n\n<li>Praktikujte<strong> relaxa\u010dn\u00ed techniky, kter\u00e9 v\u00e1m pomohou usnout.<\/strong> Vyzkou\u0161et m\u016f\u017eete r\u016fzn\u00e1 dechov\u00e1 cvi\u010den\u00ed \u010di vizualiza\u010dn\u00ed techniky. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/li>\n\n\n\n<li>Sna\u017ete se p\u0159ed span\u00edm <strong>nekoukat do obrazovek, <\/strong>p\u0159\u00edpadn\u011b si nastavte no\u010dn\u00ed re\u017eim, aby na v\u00e1s displej nez\u00e1\u0159il modr\u00fdm sv\u011btlem. To toti\u017e potla\u010duje produkci <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/melatonin-opravdu-zlepsuje-spanek-a-pomaha-usnout\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">melatoninu<\/a>, co\u017e je tzv. hormon sp\u00e1nku. S blokac\u00ed modr\u00e9ho sv\u011btla mohou do jist\u00e9 m\u00edry pomoci i speci\u00e1ln\u00ed br\u00fdle k tomu ur\u010den\u00e9.<span style=\"color:#ff6600\" class=\"tadv-color\"> [14\u201315]<\/span><\/li>\n\n\n\n<li>Pokud jste citliv\u00ed na <a href=\"https:\/\/gymbeam.cz\/kofein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kofein<\/a>, vyhn\u011bte se mu v odpoledn\u00edch hodin\u00e1ch.<\/li>\n\n\n\n<li>Vyhn\u011bte se <strong>p\u0159ed sp\u00e1nkem intenzivn\u00ed fyzick\u00e9 aktivit\u011b.<\/strong><\/li>\n\n\n\n<li>Jd\u011bte sp\u00e1t do <strong>vyv\u011btran\u00e9 m\u00edstnosti, <\/strong>kter\u00e1 nebude p\u0159etopen\u00e1. Ide\u00e1ln\u00ed je teplotn\u00ed rozmez\u00ed 15\u201318 \u00b0C.<\/li>\n\n\n\n<li>Investujte do <strong>kvalitn\u00ed matrace.&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud mysl\u00edte, \u017ee je va\u0161e \u00fanava zp\u016fsobena <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">probl\u00e9my se sp\u00e1nkem<\/a>, zkuste si stejn\u011b jako v p\u0159\u00edpad\u011b j\u00eddeln\u00ed\u010dku <strong>v\u00e9st den\u00edk, do kter\u00e9ho si budete zaznamen\u00e1vat kvalitu va\u0161eho sp\u00e1nku.<\/strong> P\u0159i tomto zapisov\u00e1n\u00ed nezapom\u00ednejte na celkov\u00fd<strong> kontext va\u0161eho dne<\/strong> \u2013 jestli jste cvi\u010dili, jak moc jste pracovali, jestli jste byli ve stresu, co jste jedli k ve\u010de\u0159i, na co jste p\u0159i uleh\u00e1n\u00ed do postele mysleli a podobn\u011b. V\u0161echny tyto zd\u00e1nliv\u00e9 <strong>mali\u010dkosti mohou v\u00fdslednou kvalitu sp\u00e1nku ovlivnit.<\/strong> D\u00edky t\u011bmto z\u00e1pisk\u016fm m\u016f\u017eete zjistit, \u017ee v\u00e1m nap\u0159\u00edklad ned\u011bl\u00e1 dob\u0159e ve\u010dern\u00ed pop\u00edjen\u00ed alkoholu nebo pr\u00e1ce do noci, proto\u017ee pak nejste schopni p\u0159i us\u00edn\u00e1n\u00ed tzv. \u201cvypnout\u201d.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-1192627504-1124x749.jpg\" alt=\"Jak rychle usnout a dob\u0159e se vyspat\" class=\"wp-image-248960\" width=\"843\" height=\"562\" title=\"Jak rychle usnout a dob\u0159e se vyspat\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1192627504-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1192627504-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1192627504-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1192627504-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Mate_nedostatek_vitaminu_ci_mineralnich_latek\"><\/span>5. M\u00e1te nedostatek vitam\u00edn\u016f \u010di miner\u00e1ln\u00edch l\u00e1tek&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak u\u017e bylo zm\u00edn\u011bno v bodu souvisej\u00edc\u00edm se stravou, <strong>nedostatek vitam\u00edn\u016f \u010di miner\u00e1ln\u00edch l\u00e1tek<\/strong> m\u016f\u017ee b\u00fdt tak\u00e9 jednou z p\u0159\u00ed\u010din va\u0161\u00ed \u00fanavy. Neznamen\u00e1 to, \u017ee kdy\u017e v pond\u011bl\u00ed nedod\u00e1te t\u011blu dostatek <a href=\"https:\/\/gymbeam.cz\/lipozomalni-vitamin-c-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednu C<\/a>, tak v \u00fater\u00fd kv\u016fli \u00fanav\u011b nevstanete z postele. Je v\u0161ak pot\u0159eba <strong>db\u00e1t na kvalitn\u00ed a pestrou stravu,<\/strong> kter\u00e1 v\u00e1m dostatek t\u011bchto l\u00e1tek zaru\u010d\u00ed. Zejm\u00e9na je d\u016fle\u017eit\u00e9 zam\u011b\u0159it se na <strong>p\u0159\u00edjem <\/strong><a href=\"https:\/\/gymbeam.cz\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ho\u0159\u010d\u00edku<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/zelezo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017eeleza<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00ednu C<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/vitamin-b\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>B2, B3, B5, B6 a B12<\/strong><\/a><strong>. <\/strong>Pr\u00e1v\u011b tyto zm\u00edn\u011bn\u00e9 vitam\u00edny a <a href=\"https:\/\/gymbeam.cz\/mineraly-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">miner\u00e1ln\u00ed l\u00e1tky<\/a> toti\u017e p\u0159isp\u00edvaj\u00ed ke sn\u00ed\u017een\u00ed \u00fanavy a vy\u010derp\u00e1n\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[16\u201317]<\/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\">\u0158e\u0161en\u00ed nedostatku vitam\u00edn\u016f a miner\u00e1ln\u00edch l\u00e1tek<\/h3>\n\n\n\n<p>Pokud by v\u00e1s zaj\u00edmalo, jak jste na tom s <strong>hladinou vitam\u00edn\u016f a miner\u00e1ln\u00edch l\u00e1tek,<\/strong> m\u016f\u017eete vyzkou\u0161et <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/dna-test-vitamins-and-minerals-geneplanet.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">samodiagnostick\u00fd test<\/a> nebo poprosit sv\u00e9ho l\u00e9ka\u0159e o p\u0159\u00edslu\u0161n\u00e9 vy\u0161et\u0159en\u00ed. V p\u0159\u00edpad\u011b nedostatku ur\u010dit\u00e9 slo\u017eky je pak mo\u017en\u00e9 pomoci si s jej\u00edm p\u0159\u00edjmem i dopl\u0148kem v\u00fd\u017eivy. Z\u00e1kladem je v\u0161ak <strong>vyv\u00e1\u017een\u00e1 a pestr\u00e1 strava s d\u016frazem na dostatek ovoce a zeleniny. <\/strong>P\u0159\u00edpadn\u011b m\u016f\u017eete do boje zkusit zapojit tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/nootropika-a-mozek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>adaptogeny<\/strong><\/a><strong>, <\/strong>kter\u00e9 pom\u00e1haj\u00ed sn\u00ed\u017eit stres a \u00fanavu.<\/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=\"6_Ovlivnuje_vas_pocasi\"><\/span>6. Ovliv\u0148uje v\u00e1s po\u010das\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e1v\u00e1 se v\u00e1m, \u017ee se r\u00e1no probud\u00edte do de\u0161tiv\u00e9ho dne a u\u017e v\u00edte, \u017ee je <strong>v\u0161echno \u0161patn\u011b \u2013 c\u00edt\u00edte se unaven\u00ed, bez energie a nic se v\u00e1m nechce? <\/strong>Tyto pocity si v\u0161ak do jist\u00e9 m\u00edry vytv\u00e1\u0159\u00edte sami t\u00edm, jak k t\u00e9to situaci p\u0159istupujete. Pro\u010d m\u00edt hned \u0161patn\u00fd den jen kv\u016fli de\u0161ti? Zkuste se na situaci pod\u00edvat optimistick\u00fdm pohledem a <strong>vyt\u011b\u017eit z n\u00ed maximum.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak na \u0161patnou n\u00e1ladu zp\u016fsobenou po\u010das\u00edm<\/h3>\n\n\n\n<p>Pokud venku nen\u00ed hezky, berte to jako p\u0159\u00edle\u017eitost pro to, abyste str\u00e1vili cel\u00e9 odpoledne doma pod dekou s \u010dajem a obl\u00edbenou kn\u00ed\u017ekou. I takov\u00e9 momenty mohou<strong> m\u00edt na va\u0161i psychiku dobr\u00fd vliv a dob\u00edt v\u00e1m baterky na dal\u0161\u00ed dny.&nbsp;<\/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 se neboj\u00edte <strong>extr\u00e9mn\u011bj\u0161\u00edch v\u00fdzev,<\/strong> berte d\u00e9\u0161\u0165 jako p\u0159\u00edle\u017eitost k tomu, abyste posunuli sv\u00e9 limity. Co takhle nahodit <strong>nepromokav\u00e9 oble\u010den\u00ed a j\u00edt se tro\u0161ku prob\u011bhnout?<\/strong> Uvid\u00edte, \u017ee to nakonec nen\u00ed tak hrozn\u00e9, jak jste si p\u0159edstavovali. Zejm\u00e9na v letn\u00edch dnech m\u016f\u017ee b\u00fdt takov\u00e1 aktivita i p\u0159\u00edjemn\u00fdm osv\u011b\u017een\u00edm. A ten pocit, \u017ee jste to <strong>zvl\u00e1dli a p\u0159ekonali sami sebe,<\/strong> za to fakt stoj\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 rady na optimistick\u00fd p\u0159\u00edstup k \u017eivotu najdete v samostatn\u00e9m \u010dl\u00e1nku <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/12-tipu-jak-na-pozitivni-pristup-k-zivotu-i-v-tezkych-zivotnich-situacich\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">12 tip\u016f, jak na pozitivn\u00ed p\u0159\u00edstup k \u017eivotu i v t\u011b\u017ek\u00fdch situac\u00edch.<\/a>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-530484344-1124x751.jpg\" alt=\"Jak b\u00fdt optimista a z\u016fstat pozitivn\u00ed ve v\u0161ech situac\u00edch\" class=\"wp-image-248977\" width=\"843\" height=\"563\" title=\"Jak b\u00fdt optimista a z\u016fstat pozitivn\u00ed ve v\u0161ech situac\u00edch\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530484344-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530484344-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530484344-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530484344-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Jste_chronicky_nemocni\"><\/span>7. Jste chronicky nemocn\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cast\u00e1 \u00fanava m\u016f\u017ee m\u00edt krom\u011b v\u00fd\u0161e zm\u00edn\u011bn\u00fdch bod\u016f svou p\u0159\u00ed\u010dinu tak\u00e9 v <strong>chronick\u00fdch nemoc\u00edch \u010di jejich l\u00e9\u010db\u011b.<\/strong> Typicky se jedn\u00e1 nap\u0159\u00edklad o cukrovku, co\u017e je onemocn\u011bn\u00ed, kter\u00e9 m\u016f\u017ee zp\u016fsobit zv\u00fd\u0161en\u00ed hladiny cukru. To je pak d\u00e1v\u00e1no do souvislosti s pocity \u00fanavy, ni\u017e\u0161\u00ed soust\u0159ed\u011bnost\u00ed a poruchami pozornosti. \u010casto jsou v\u0161ak tyto <strong>projevy spojeny s nezdrav\u00fdm \u017eivotn\u00edm stylem,<\/strong> kter\u00fd m\u016f\u017eeme mnohdy pozorovat tak\u00e9 u ob\u00e9zn\u00edch lid\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[18]&nbsp;<\/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\">Existuje n\u011bjak\u00e9 \u0159e\u0161en\u00ed?<\/h3>\n\n\n\n<p>Chronick\u00fdch onemocn\u011bn\u00ed a l\u00e9k\u016f, kter\u00e9 pravideln\u011b berete, se asi tak snadno nezbav\u00edte. Pokud m\u00e1te pocit, \u017ee mohou souviset s va\u0161\u00ed \u00fanavou, je na m\u00edst\u011b o tom<strong> informovat l\u00e9ka\u0159e. <\/strong>Op\u011bt m\u016f\u017ee ale do zna\u010dn\u00e9 m\u00edry pomoci \u00faprava stravy a za\u0159azen\u00ed pohybu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud jste unaven\u00ed po n\u00e1ro\u010dn\u00e9m silov\u00e9m tr\u00e9ninku, nebojte, je to norm\u00e1ln\u00ed. V p\u0159\u00edpad\u011b, \u017ee v\u00e1s \u00fanava obt\u011b\u017euje \u010dasto, nezn\u00e1te jej\u00ed p\u0159\u00ed\u010dinu a <strong>naru\u0161uje chod va\u0161ich b\u011b\u017en\u00fdch dn\u016f,<\/strong> je na \u010dase s t\u00edm n\u011bco d\u011blat. Za\u010d\u00edt m\u016f\u017eete t\u0159eba hned t\u00edm, \u017ee ze sv\u00e9ho \u017eivota vy\u0159ad\u00edte ultrazpracovan\u00e9 potraviny a nahrad\u00edte je <strong>kvalitn\u00ed stravou bohatou na ovoce a zeleninu.<\/strong> T\u00edm zajist\u00edte va\u0161emu t\u011blu pot\u0159ebn\u00e9 <strong>vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky. <\/strong>Nezanedb\u00e1vejte <strong>pitn\u00fd re\u017eim<\/strong> a sna\u017ete se za\u0159adit pravideln\u00fd pohyb. \u00danava m\u016f\u017ee m\u00edt svou p\u0159\u00ed\u010dinu tak\u00e9 ve \u0161patn\u00e9m sp\u00e1nku \u010di stresu. D\u011blejte tedy v\u0161e pro to, abyste va\u0161emu t\u011blu v noci dop\u0159\u00e1li dostatek kvalitn\u00edho odpo\u010dinku, a nau\u010dte se l\u00e9pe si pl\u00e1novat den. A v p\u0159\u00edpad\u011b, \u017ee ani tyto zm\u011bny ve va\u0161em \u017eivot\u011b nepomohou, zkuste sv\u016fj stav konzultovat s l\u00e9ka\u0159em.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te i vy n\u011bjak\u00fd zaru\u010den\u00fd zp\u016fsob, jak zato\u010dit s \u00fanavou? Pod\u011blte se o n\u011bj v koment\u00e1\u0159\u00edch. A pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, nezapome\u0148te ho sd\u00edlet mezi sv\u00e9 p\u0159\u00e1tele. T\u0159eba jim tak pom\u016f\u017eete vy\u0159e\u0161it jejich dlouhodob\u00fd probl\u00e9m s \u00fanavou.&nbsp;<\/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\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\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\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>C\u00edt\u00edte se po\u0159\u00e1d unaven\u00ed? V dne\u0161n\u00edm \u010dl\u00e1nku si p\u0159edstav\u00edme 7 nej\u010dast\u011bj\u0161\u00edch d\u016fvod\u016f, pro\u010d nem\u00e1te energii, a nab\u00eddneme i jednoduch\u00e1 \u0159e\u0161en\u00ed tohoto probl\u00e9mu.<\/p>\n","protected":false},"author":100,"featured_media":249010,"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":[6525,6873,7353,7563],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-248885","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-energie","9":"tag-mineraly-cs","10":"tag-strava-cs","11":"tag-vitaminy-cs","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pro\u010d jste po\u0159\u00e1d unaven\u00ed? 7 nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din a jejich \u0159e\u0161en\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak se zbavit \u00fanavy? 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