{"id":251809,"date":"2019-10-14T07:59:00","date_gmt":"2019-10-14T05:59:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=251809"},"modified":"2022-09-16T12:22:13","modified_gmt":"2022-09-16T10:22:13","slug":"9-dovodov-preco-cvicit-rano","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/9-dovodov-preco-cvicit-rano\/","title":{"rendered":"9 d\u00f4vodov, pre\u010do cvi\u010di\u0165 r\u00e1no"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/9-dovodov-preco-cvicit-rano\/#Vyhody_ranneho_treningu\" title=\"V\u00fdhody rann\u00e9ho tr\u00e9ningu\">V\u00fdhody rann\u00e9ho tr\u00e9ningu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/9-dovodov-preco-cvicit-rano\/#1_Zvysuje_aktivitu_pocas_celeho_dna\" title=\"1. Zvy\u0161uje aktivitu po\u010das cel\u00e9ho d\u0148a\">1. Zvy\u0161uje aktivitu po\u010das cel\u00e9ho d\u0148a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/9-dovodov-preco-cvicit-rano\/#2_Zlepsuje_dobru_naladu\" title=\"2. Zlep\u0161uje dobr\u00fa n\u00e1ladu\">2. Zlep\u0161uje dobr\u00fa n\u00e1ladu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/9-dovodov-preco-cvicit-rano\/#3_Podporuje_kvalitu_spanku\" title=\"3. Podporuje kvalitu sp\u00e1nku\">3. Podporuje kvalitu sp\u00e1nku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/9-dovodov-preco-cvicit-rano\/#4_Zvysuje_pozornost\" title=\"4. Zvy\u0161uje pozornos\u0165\">4. Zvy\u0161uje pozornos\u0165<\/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\/9-dovodov-preco-cvicit-rano\/#5_Udrziava_krvny_tlak_a_cukor_pod_kontrolou\" title=\"5. Udr\u017eiava krvn\u00fd tlak a cukor pod kontrolou\">5. Udr\u017eiava krvn\u00fd tlak a cukor pod kontrolou<\/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\/9-dovodov-preco-cvicit-rano\/#6_Zvysi_hladinu_kortizolu_a_testosteronu\" title=\"6. Zv\u00fd\u0161i hladinu kortizolu a testoster\u00f3nu\">6. Zv\u00fd\u0161i hladinu kortizolu a testoster\u00f3nu<\/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\/9-dovodov-preco-cvicit-rano\/#7_Nic_vas_nebude_rusit\" title=\"7. Ni\u010d v\u00e1s nebude ru\u0161i\u0165\">7. Ni\u010d v\u00e1s nebude ru\u0161i\u0165<\/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\/9-dovodov-preco-cvicit-rano\/#8_Vybudujete_si_sebadisciplinu\" title=\"8. Vybudujete si sebadiscipl\u00ednu\">8. Vybudujete si sebadiscipl\u00ednu<\/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\/9-dovodov-preco-cvicit-rano\/#9_Viac_miesta_vo_fitku\" title=\"9. Viac miesta vo fitku\">9. Viac miesta vo fitku<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Je pre v\u00e1s z\u00e1hadou, <strong>pre\u010do \u013eudia cvi\u010dia v rann\u00fdch hodin\u00e1ch?<\/strong> Nevid\u00edte zmysel v <strong>rannom vst\u00e1van\u00ed<\/strong> a n\u00e1slednom <strong>tr\u00e9ningu?<\/strong> Z tohto d\u00f4vodu sme pre v\u00e1s pripravili \u010dl\u00e1nok, ktor\u00fd mo\u017eno <strong>zmen\u00ed v\u00e1\u0161 poh\u013ead na cvi\u010denie v skor\u00fdch rann\u00fdch hodin\u00e1ch.<\/strong> Rann\u00fd tr\u00e9ning toti\u017e dok\u00e1\u017ee <strong>zlep\u0161i\u0165 kvalitu \u017eivota<\/strong> po fyzickej, ale aj psychickej str\u00e1nke. Objavte v\u0161etky d\u00f4vody, <strong>pre\u010do za\u010da\u0165 cvi\u010di\u0165 r\u00e1no,<\/strong> v nasleduj\u00facich riadkoch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyhody_ranneho_treningu\"><\/span>V\u00fdhody rann\u00e9ho tr\u00e9ningu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Zvysuje_aktivitu_pocas_celeho_dna\"><\/span>1. Zvy\u0161uje aktivitu po\u010das cel\u00e9ho d\u0148a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnoh\u00ed z n\u00e1s si nevedia r\u00e1no predstavi\u0165<strong> bez \u0161\u00e1lky k\u00e1vy<\/strong> a a\u017e po nej sa c\u00edtia pripraven\u00ed na celodenn\u00e9 povinnosti. Sk\u00fasili ste <strong>namiesto k\u00e1vy<\/strong> poctiv\u00fd rann\u00fd tr\u00e9ning? V\u00fdsledky \u0161t\u00fadie preuk\u00e1zali, \u017ee <strong>10 min\u00fat ch\u00f4dze po schodoch<\/strong> v\u00e1m dod\u00e1 <strong>viac energie ako 1 \u0161\u00e1lka k\u00e1vy.<\/strong> T\u00fdm nechceme poveda\u0165, \u017ee by ste mali presta\u0165 pi\u0165 k\u00e1vu, ale <strong>spoji\u0165 pr\u00edjem <a href=\"https:\/\/gymbeam.sk\/kofein\" class=\"ek-link\">kofe\u00ednu<\/a> s fyzickou aktivitou<\/strong> v\u00e1s m\u00f4\u017ee nabi\u0165 energiou<strong> e\u0161te viac. <\/strong><span style=\"color: #ff6600;\">[4] [5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rann\u00fd tr\u00e9ning <\/strong>toti\u017e patr\u00ed medzi <strong>najlep\u0161ie sp\u00f4soby<\/strong> ako si <strong>udr\u017ea\u0165 energiu<\/strong> po\u010das cel\u00e9ho d\u0148a. Va\u0161e <strong>telo a myse\u013e<\/strong> bud\u00fa v\u010faka nemu <strong>lep\u0161ie zvl\u00e1da\u0165 ka\u017edodenn\u00e9 \u00falohy.<\/strong> Po\u010das cvi\u010denia s\u00fa toti\u017e <strong>p\u013e\u00faca a srdce <\/strong>z\u00e1sobovan\u00e9 <strong>kysl\u00edkom a \u017eivinami,<\/strong> \u010do zlep\u0161uje <strong>odolnos\u0165 a v\u00fdkon organizmu. <\/strong>Zv\u00fd\u0161en\u00edm energie preto <strong>redukujete \u00fanavu <\/strong>a zbav\u00edte sa vy\u010derpanosti. <span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/unnamed_3_.jpg\" alt=\"rann\u00fd tr\u00e9ning zvy\u0161uje aktivitu po\u010das d\u0148a\" width=\"843\" height=\"562\" title=\"rann\u00fd tr\u00e9ning zvy\u0161uje aktivitu po\u010das d\u0148a\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Zlepsuje_dobru_naladu\"><\/span>2. Zlep\u0161uje dobr\u00fa n\u00e1ladu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je vedecky dok\u00e1zan\u00e9, \u017ee cvi\u010denie <strong>zlep\u0161uje n\u00e1ladu<\/strong> a je prospe\u0161n\u00e9 v boji <strong>proti depresii a \u00fazkosti.<\/strong> Z tela sa po tr\u00e9ningu vyplavuj\u00fa <strong>endorf\u00edny,<\/strong> ktor\u00e9 zni\u017euj\u00fa <strong>stres a boles\u0165.<\/strong> Slovo <strong>\u201cendorf\u00edn\u201d<\/strong> je zlo\u017een\u00e9 z v\u00fdrazov <strong>&#8211; <\/strong><strong>endog\u00e9nny, <\/strong>\u010do znamen\u00e1 vo vn\u00fatri organizmu, a <strong>morf\u00edn. <\/strong>Endorf\u00edny maj\u00fa v na\u0161om tele podobn\u00fd \u00fa\u010dinok ako kateg\u00f3ria drog zvan\u00e1 <strong>opioidy. <\/strong>V medic\u00edne s\u00fa opioidy pou\u017e\u00edvan\u00e9 preto, \u017ee<strong> navodzuj\u00fa pocit euf\u00f3rie a zni\u017euj\u00fa boles\u0165. <\/strong><span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Endorf\u00edny <\/strong>sa vyplavuj\u00fa bez oh\u013eadu na \u010das tr\u00e9ningu. Rann\u00e9 cvi\u010denie v\u0161ak sp\u00f4sob\u00ed, \u017ee <strong>do pr\u00e1ce pr\u00eddete \u0161\u0165astnej\u0161\u00ed<\/strong> a <strong>po\u010das d\u0148a<\/strong> budete ma\u0165 <strong>dobr\u00fa n\u00e1ladu.<\/strong> Ak tr\u00e9nujete ve\u010der a n\u00e1sledne chod\u00edte spa\u0165, <strong>\u00fa\u010dinky endorf\u00ednov si u\u017eijete<\/strong> menej ako po rannom tr\u00e9ningu. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Podporuje_kvalitu_spanku\"><\/span>3. Podporuje kvalitu sp\u00e1nku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pod\u013ea v\u00fdsledkov \u0161t\u00fadie z roku 2014 m\u00e1 <strong>rann\u00fd tr\u00e9ning pozit\u00edvny vplyv na sp\u00e1nok.<\/strong> \u00da\u010dastn\u00edci v\u00fdskumu uviedli, \u017ee <strong>sa im lep\u0161ie spalo<\/strong> po\u010das t\u00fdch tr\u00e9ningov\u00fdch dn\u00ed, ke\u010f<strong> cvi\u010dili o 7:00.<\/strong> Ich hlbok\u00fd sp\u00e1nok trval dlh\u0161ie a k no\u010dn\u00e9mu budeniu nedoch\u00e1dzalo tak \u010dasto. Okrem toho im <strong>zasp\u00e1vanie trvalo krat\u0161\u00ed \u010das.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So sp\u00e1nkom s\u00favis\u00ed aj \u010fal\u0161\u00ed benefit, ktor\u00fd je spojen\u00fd s <strong>melaton\u00ednom &#8211; horm\u00f3nom sp\u00e1nku.<\/strong> Jeho \u00falohou je <strong>dosta\u0165 telo do relaxa\u010dnej f\u00e1zy<\/strong><strong>,<\/strong> aby sa v\u00e1m ve\u010der lep\u0161ie zasp\u00e1valo. Pobyt na rannom svetle<strong> zvy\u0161uje hladinu melaton\u00ednu <\/strong>po\u010das noci. To znamen\u00e1, \u017ee rann\u00fd tr\u00e9ning na \u010derstvom vzduchu<strong> podpor\u00ed r\u00fdchlos\u0165 ve\u010dern\u00e9ho zasp\u00e1vania. <\/strong>Sk\u00faste preto vymeni\u0165 be\u017eiaci p\u00e1s v posil\u0148ovni za rann\u00fd beh po va\u0161ej ulici. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Presne <strong>opa\u010dn\u00fd efekt na sp\u00e1nok<\/strong> m\u00e1 tr\u00e9ning vo ve\u010dern\u00fdch a no\u010dn\u00fdch hodin\u00e1ch. Va\u0161e telo je po cvi\u010den\u00ed v \u201cnabudenom stave\u201d, m\u00e1 vy\u0161\u0161iu teplotu a myse\u013e je st\u00e1le stimulovan\u00e1. Z tohto d\u00f4vodu sa m\u00f4\u017ee sta\u0165, \u017ee <strong>nebudete vedie\u0165 zaspa\u0165,<\/strong> preto\u017ee va\u0161a myse\u013e nie je dostato\u010dne unaven\u00e1. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1090813304_1_.jpg\" alt=\"rann\u00fd tr\u00e9ning podporuje sp\u00e1nok\" width=\"843\" height=\"562\" title=\"rann\u00fd tr\u00e9ning podporuje sp\u00e1nok\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Zvysuje_pozornost\"><\/span>4. Zvy\u0161uje pozornos\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u00f4le\u017eitou v\u00fdhodou rann\u00e9ho tr\u00e9ningu je, \u017ee v\u00e1m pom\u00f4\u017ee <strong>rozpr\u00fadi\u0165 krvn\u00fd obeh a zlep\u0161i\u0165 prietok krvi do mozgu.<\/strong> U\u017e <strong>30 min\u00fat tr\u00e9ningu<\/strong> sp\u00f4sob\u00ed, \u017ee v\u00e1\u0161 <strong>mozog za\u010dne pracova\u0165 kvalitnej\u0161ie <\/strong>a stane sa odolnej\u0161\u00edm vo\u010di ru\u0161iv\u00fdm vplyvom. V\u010faka rann\u00e9mu cvi\u010deniu sa v\u00e1m zlep\u0161\u00ed<strong> pam\u00e4\u0165, schopnos\u0165 rie\u0161i\u0165 probl\u00e9my a pozornos\u0165.<\/strong> <span style=\"color: #ff6600;\">[1] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potvrdil to aj v\u00fdskum, ktor\u00fd testoval vplyv<strong> rann\u00e9ho cvi\u010denia<\/strong> na zlep\u0161enie kognit\u00edvnych schopnost\u00ed. Do v\u00fdskumu sa zapojilo <strong>65 mu\u017eov a \u017eien. <\/strong>\u00dalohou \u00fa\u010dastn\u00edkov bolo str\u00e1vi\u0165 <strong>r\u00e1no 30 min\u00fat na be\u017eiacom p\u00e1se<\/strong> a <strong>ka\u017ed\u00fa polhodinu <\/strong>po\u010das d\u0148a si spravi\u0165 <strong>3-min\u00fatov\u00fa prest\u00e1vku na ch\u00f4dzu.<\/strong> Kombin\u00e1cia t\u00fdchto aktiv\u00edt sa uk\u00e1zala by\u0165 najlep\u0161\u00edm sp\u00f4sobom, ako zlep\u0161i\u0165 <strong>exekut\u00edvne funkcie, <\/strong>ako napr\u00edklad <span style=\"color: #ff6600;\">[14] [15]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>flexibilitu<\/li><li>\u010dasov\u00fa orient\u00e1ciu<\/li><li>uva\u017eovanie<\/li><li>pl\u00e1novanie<\/li><li>rozhodovanie&nbsp;&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1084046838.jpg\" alt=\"rann\u00fd tr\u00e9ning zvy\u0161uje pozornos\u0165\" width=\"843\" height=\"562\" title=\"rann\u00fd tr\u00e9ning zvy\u0161uje pozornos\u0165\"\/><\/figure><\/div>\n\n\n\n<p>Najm\u00e4 obdobie medzi 25 a 45 rokom \u017eivota je pre cvi\u010denie k\u013e\u00fa\u010dov\u00e9, preto\u017ee mozog vekom str\u00e1ca svoju vitalitu a <strong>po 45 roku \u017eivota<\/strong> sa <strong>zni\u017euj\u00fa jeho kognit\u00edvne schopnosti. <\/strong><strong>Pravideln\u00fd tr\u00e9ning<\/strong> zlep\u0161uje \u010dinnos\u0165 chemick\u00fdch l\u00e1tok v mozgu a<strong> pom\u00e1ha predch\u00e1dza\u0165 degener\u00e1cii hipokampu,<\/strong> ktor\u00fd sa podie\u013ea na <strong>spracovan\u00ed inform\u00e1ci\u00ed pri u\u010den\u00ed, pam\u00e4ti <\/strong>a <strong>priestorovej navig\u00e1cii. <\/strong><span style=\"color: #ff6600;\">[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Udrziava_krvny_tlak_a_cukor_pod_kontrolou\"><\/span>5. Udr\u017eiava krvn\u00fd tlak a cukor pod kontrolou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Vysok\u00fd krvn\u00fd tlak<\/strong> je ve\u013emi <strong>roz\u0161\u00edren\u00e9 kardiovaskul\u00e1rne ochorenie.<\/strong> Hypertenzia ovplyv\u0148uje <strong>20 a\u017e 50 % dospelej popul\u00e1cie<\/strong> v rozvinut\u00fdch krajin\u00e1ch. Iba ve\u013emi <strong>mal\u00e9 percento<\/strong> \u013eud\u00ed trpiacich hypertenziou m\u00e1 toto ochorenie <strong>pod kontrolou.<\/strong> V krajin\u00e1ch <strong>strednej Eur\u00f3py<\/strong> dok\u00e1\u017ee lie\u010dbou udr\u017eiava\u0165 svoj krvn\u00fd tlak iba <strong>20 a\u017e 25 % pacientov.<\/strong> <span style=\"color: #000000;\"><span style=\"color: #ff6600;\">[5] [9]<\/span><\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>\u0160t\u00fadia z roku 2014 sk\u00famala <strong>vplyv cvi\u010denia na krvn\u00fd tlak. <\/strong>\u00da\u010dastn\u00edci boli rozdelen\u00ed do troch skup\u00edn, pri\u010dom ka\u017ed\u00e1 skupina cvi\u010dila v odli\u0161nom \u010dase &#8211; o 7:00, o 13:00, alebo o 19:00. V\u00fdskum preuk\u00e1zal zrete\u013ene <strong>lep\u0161ie v\u00fdsledky<\/strong> v skupine, ktor\u00e1 tr\u00e9novala o <strong>7:00.<\/strong> <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/__viber_2019-07-11_12-56-47_1.jpg\" alt=\"rann\u00e9 cvi\u010denie udr\u017eiava krvn\u00fd tlak\" width=\"843\" height=\"602\" title=\"rann\u00e9 cvi\u010denie udr\u017eiava krvn\u00fd tlak\"\/><\/figure><\/div>\n\n\n\n<p>Okrem krvn\u00e9ho tlaku je rann\u00e9 cvi\u010denie prospe\u0161n\u00e9 pre udr\u017eiavanie <strong>optim\u00e1lnej hladiny cukru<\/strong> v krvi. Po\u010das d\u0148a sa n\u00e1m <strong>\u00farove\u0148 cukru men\u00ed,<\/strong> \u010do je sp\u00f4soben\u00e9 <strong>pr\u00edjmom stravy a \u017eivotn\u00fdm \u0161t\u00fdlom.<\/strong> Po jedle cukor v krvi st\u00fapa a pri <strong>nedostatku \u017eiv\u00edn kles\u00e1.<\/strong> Ma\u0165 primeran\u00fd obsah cukru v krvi je pritom d\u00f4le\u017eit\u00e9 pre ka\u017ed\u00e9ho, preto\u017ee vysok\u00e1 a n\u00edzka hladina cukru<strong> ohrozuj\u00fa \u013eudsk\u00e9 zdravie. Tr\u00e9ning predpoludn\u00edm <\/strong>v\u00e1m v\u0161ak m\u00f4\u017ee pom\u00f4c\u0165 dosta\u0165 cukor v krvi do <strong>optim\u00e1lnej hladiny. <\/strong>\u0160t\u00fadia z roku 2015 sa zamerala na porovnanie rann\u00e9ho a ve\u010dern\u00e9ho tr\u00e9ningu a ich vplyvu na <strong>riziko hypoglyk\u00e9mie u \u013eud\u00ed s cukrovkou 1. typu. <\/strong>V\u00fdsledky dok\u00e1zali <strong>ni\u017e\u0161ie riziko <\/strong>vzniku n\u00edzkej hladiny cukru v krvi pr\u00e1ve <strong>pri rannom tr\u00e9ningu.<\/strong> <span style=\"color: #ff6600;\">[5] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Zvysi_hladinu_kortizolu_a_testosteronu\"><\/span>6. Zv\u00fd\u0161i hladinu kortizolu a testoster\u00f3nu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161e telo <strong>vylu\u010duje horm\u00f3ny<\/strong> v r\u00f4znych \u010dasov\u00fdch intervaloch, preto je vhodn\u00e9 pod\u013ea nich nastavi\u0165 aj svoj tr\u00e9ning. <strong>Kortizol, horm\u00f3n stresu,<\/strong> sa za\u010d\u00edna vylu\u010dova\u0165 v skor\u00fdch rann\u00fdch hodin\u00e1ch a jeho <strong>hladina kles\u00e1 ve\u010der. <\/strong>\u0160t\u00fadia z roku 2008 preto pova\u017euje<strong> rann\u00e9 cvi\u010denie<\/strong> za skvel\u00fd sp\u00f4sob <strong>zv\u00fd\u0161enia hladiny kortizolu<\/strong><strong>,<\/strong> \u010do sp\u00f4sob\u00ed <strong>pocit prebudenia <\/strong>u\u017e od r\u00e1na.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Bereczki_1_.jpg\" alt=\"rann\u00e9 tr\u00e9ning - hladina kortizolu a testoster\u00f3nu\" width=\"843\" height=\"562\" title=\"rann\u00e9 tr\u00e9ning - hladina kortizolu a testoster\u00f3nu\"\/><\/figure><\/div>\n\n\n\n<p>Okrem kortizolu <strong>rann\u00fd tr\u00e9ning ovplyv\u0148uje<\/strong> aj \u010fal\u0161\u00ed d\u00f4le\u017eit\u00fd horm\u00f3n <strong>&#8211; <\/strong><strong>testoster\u00f3n. <\/strong>Ten u mu\u017eov p\u00f4sob\u00ed na ve\u013ea \u017eivotn\u00fdch funkci\u00ed, napr\u00edklad <strong>dop\u013a\u0148a energiu a je zodpovedn\u00fd za rast svalov. Hladina testoster\u00f3nu<\/strong> je pritom <strong>v dopolud\u0148aj\u0161\u00edch hodin\u00e1ch o tretinu vy\u0161\u0161ia <\/strong>ne\u017e popoludn\u00ed a ve\u010der. <span style=\"color: #ff6600;\">[11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Nic_vas_nebude_rusit\"><\/span>7. Ni\u010d v\u00e1s nebude ru\u0161i\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ruku na srdce, ko\u013ekokr\u00e1t po\u010das tr\u00e9ningu <strong>chyt\u00edte telef\u00f3n do ruky<\/strong> a chatujete s priate\u013emi, \u010di kolegami? Vedeli ste v\u0161ak, \u017ee vykon\u00e1vanie \u010fal\u0161\u00edch aktiv\u00edt popri tr\u00e9ningu <strong>zni\u017euje efektivitu <\/strong>cvi\u010denia a <strong>motiv\u00e1ciu<\/strong> tr\u00e9nova\u0165? Ak nedok\u00e1\u017eete alebo <strong>nem\u00f4\u017eete necha\u0165 mobil zamknut\u00fd<\/strong> v \u0161at\u0148ovej skrinke, <strong>vysk\u00fa\u0161ajte rann\u00fd tr\u00e9ning. <\/strong>Je toti\u017e menej pravdepodobn\u00e9, \u017ee v rann\u00fdch hodin\u00e1ch budete dost\u00e1va\u0165 spr\u00e1vy, <strong>e-maily, SMSky <\/strong>alebo <strong>telefon\u00e1ty.<\/strong> Vy predsa tie\u017e nikomu nevol\u00e1te o 6,00 r\u00e1no, no nie? <span style=\"color: #ff6600;\">[5] [16]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1040975384_1_.jpg\" alt=\"rann\u00fd neru\u0161en\u00fd tr\u00e9ning\" width=\"843\" height=\"562\" title=\"rann\u00fd neru\u0161en\u00fd tr\u00e9ning\"\/><\/figure><\/div>\n\n\n\n<p>Ru\u0161iv\u00fdm elementom pri cvi\u010den\u00ed m\u00f4\u017ee by\u0165 aj v\u00e1\u0161 sparing partner. D\u00e1vajte si preto pozor, aby v\u00e1s spolo\u010dn\u00e9 <strong>rozhovory a z\u00e1bava<\/strong> pri cvi\u010den\u00ed <strong>nerozpty\u013eovali po\u010das tr\u00e9ningu.<\/strong> Ak je va\u0161im hlavn\u00fdm z\u00e1merom<strong> poctivo cvi\u010di\u0165, <\/strong>nemali by ste sa necha\u0165 ru\u0161i\u0165 nik\u00fdm a ni\u010d\u00edm, a na to je<strong> rann\u00fd tr\u00e9ning \u00faplne ide\u00e1lny.<\/strong> <span style=\"color: #ff6600;\">[3]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Vybudujete_si_sebadisciplinu\"><\/span>8. Vybudujete si sebadiscipl\u00ednu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010da\u0165 de\u0148 rann\u00fdm tr\u00e9ningom si <strong>vy\u017eaduje zmenu \u017eivotn\u00e9ho \u0161t\u00fdlu. <\/strong>Okrem skor\u00e9ho vst\u00e1vania mus\u00edte <strong>upravi\u0165 aj \u010das odchodu do postele, <\/strong>preto\u017ee nedostato\u010dn\u00fd sp\u00e1nok a \u00fanava m\u00f4\u017eu zna\u010dne <strong>zn\u00ed\u017ei\u0165 va\u0161u motiv\u00e1ciu tr\u00e9nova\u0165 r\u00e1no. <\/strong>Chce to discipl\u00ednu, vytrvalos\u0165 a \u010das, k\u00fdm sa z rann\u00e9ho cvi\u010denia stane <strong>rutina. <\/strong>V\u00fdskum z roku 2010 uv\u00e1dza, \u017ee n\u00e1\u0161 organizmus <strong>potrebuje na vybudovanie n\u00e1vyku 66 dn\u00ed.<\/strong> V\u00e1\u0161 rann\u00fd tr\u00e9ning sa teda pre v\u00e1s <strong>stane samozrejmos\u0165ou <\/strong>pribli\u017ene <strong>po 2 mesiacoch.<\/strong> Tipy, ako si vybudova\u0165 sebadiscipl\u00ednu n\u00e1jdete tie\u017e v na\u0161om \u010dl\u00e1nku <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/6-krokov-k-sebadiscipline\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">6 krokov k \u017eeleznej sebadiscipl\u00edne pre dosiahnutie va\u0161ich fitness cie\u013eov.<\/a> [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea Americk\u00e9ho v\u00fdboru pre cvi\u010denie (ACE), \u013eudia, ktor\u00ed cvi\u010dia r\u00e1no, s\u00fa po\u010das <strong>tr\u00e9ningu d\u00f4slednej\u0161\u00ed a cvi\u010dia \u010dastej\u0161ie.<\/strong> Naopak ve\u010dern\u00fd tr\u00e9ning m\u00f4\u017ee ovplyvni\u0165 \u00fanava, znechutenie, povinnosti alebo in\u00e9 v\u00fdhovorky. Sk\u00faste t\u00fdmto negat\u00edvnym faktorom predch\u00e1dza\u0165 tak, \u017ee presuniete <strong>cvi\u010denie na rann\u00fa hodinu.<\/strong> <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1071151600.jpg\" alt=\"rann\u00fd tr\u00e9ning a sebadiscipl\u00edna\" width=\"843\" height=\"562\" title=\"rann\u00fd tr\u00e9ning a sebadiscipl\u00edna\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Viac_miesta_vo_fitku\"><\/span>9. Viac miesta vo fitku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ur\u010dite aj vy pozn\u00e1te \u010das, kedy je vo va\u0161om fitku najviac \u013eud\u00ed a vy <strong>mus\u00edte \u010daka\u0165 na vo\u013en\u00e9 stroje. <\/strong>Vo v\u0161eobecnosti s\u00fa <strong>podve\u010der a ve\u010der popul\u00e1rnej\u0161ie na tr\u00e9ning<\/strong> ne\u017e r\u00e1no. Najm\u00e4 <strong>po\u010das v\u00edkendu<\/strong> \u013eudia <strong>uprednost\u0148uj\u00fa sp\u00e1nok, n\u00e1kupy a in\u00e9 \u010dinnosti<\/strong> pred rann\u00fdm tr\u00e9ningom. Ak patr\u00edte medzi fan\u00fa\u0161ikov <strong>pr\u00e1zdnych fitness centier<\/strong> odpor\u00fa\u010dame v\u00e1m <strong>vsta\u0165 sk\u00f4r a da\u0165 \u0161ancu rann\u00e9mu cvi\u010deniu.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/unnamed_1__1.jpg\" alt=\"pr\u00e1zdne fitness centrum\" width=\"843\" height=\"562\" title=\"pr\u00e1zdne fitness centrum\"\/><\/figure><\/div>\n\n\n\n<p>Ver\u00edme, \u017ee ste po pre\u010d\u00edtan\u00ed tohto \u010dl\u00e1nku objavili <strong>9 d\u00f4vodov, pre\u010do sa oplat\u00ed cvi\u010di\u0165 r\u00e1no, <\/strong>a vysk\u00fa\u0161ate si rann\u00fd tr\u00e9ning aj vy. Nap\u00ed\u0161te n\u00e1m do koment\u00e1rov, \u010di v\u00e1m vyhovuje <strong>tr\u00e9ning r\u00e1no alebo ve\u010der.<\/strong> Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, nev\u00e1hajte a<strong> podporte ho zdie\u013ean\u00edm.&nbsp;<\/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<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\n\n\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<a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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>Rann\u00fd tr\u00e9ning dod\u00e1va energiu po\u010das d\u0148a a zlep\u0161uje sp\u00e1nok. Vyrovn\u00e1va hladiny horm\u00f3nov, cukru a krvn\u00e9ho tlaku. Spoznajte aj vy v\u00fdhody rann\u00e9ho cvi\u010denia.<\/p>\n","protected":false},"author":25,"featured_media":110582,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6062,6069,6082],"filter_section":[],"filter_attribute":[13888],"class_list":{"0":"post-251809","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-trening","9":"tag-zdravie","10":"tag-zdravy-zivotny-styl","11":"filter_attribute-sport-a-cvicenie-lifestyle","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>9 d\u00f4vodov, pre\u010do cvi\u010di\u0165 r\u00e1no - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Rann\u00fd tr\u00e9ning dod\u00e1va energiu po\u010das d\u0148a a zlep\u0161uje sp\u00e1nok. 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