{"id":270419,"date":"2021-06-28T09:35:25","date_gmt":"2021-06-28T07:35:25","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=270419"},"modified":"2023-12-06T16:41:29","modified_gmt":"2023-12-06T15:41:29","slug":"co-robit-ked-spanok-nezabera-zamerajte-sa-na-tychto-7-typov-odpocinku","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/co-robit-ked-spanok-nezabera-zamerajte-sa-na-tychto-7-typov-odpocinku\/","title":{"rendered":"\u010co robi\u0165, ke\u010f sp\u00e1nok nezaber\u00e1? Zamerajte sa na t\u00fdchto 7 typov odpo\u010dinku"},"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\/co-robit-ked-spanok-nezabera-zamerajte-sa-na-tychto-7-typov-odpocinku\/#Preco_oddych_nie_je_len_bezvyznamna_cinnost\" title=\"Pre\u010do oddych nie je len bezv\u00fdznamn\u00e1 \u010dinnos\u0165\">Pre\u010do oddych nie je len bezv\u00fdznamn\u00e1 \u010dinnos\u0165<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/co-robit-ked-spanok-nezabera-zamerajte-sa-na-tychto-7-typov-odpocinku\/#Povedzte_sedemkrat_ano_odpocinku_ktory_prave_potrebujete\" title=\"Povedzte sedemkr\u00e1t \u00e1no odpo\u010dinku, ktor\u00fd pr\u00e1ve potrebujete&nbsp;\">Povedzte sedemkr\u00e1t \u00e1no odpo\u010dinku, ktor\u00fd pr\u00e1ve potrebujete&nbsp;<\/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\/co-robit-ked-spanok-nezabera-zamerajte-sa-na-tychto-7-typov-odpocinku\/#1_Fyzicky_odpocinok_aktivny_alebo_pasivny\" title=\"1. Fyzick\u00fd odpo\u010dinok (akt\u00edvny alebo pas\u00edvny)\">1. Fyzick\u00fd odpo\u010dinok (akt\u00edvny alebo pas\u00edvny)<\/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\/co-robit-ked-spanok-nezabera-zamerajte-sa-na-tychto-7-typov-odpocinku\/#2_Mentalny_odpocinok\" title=\"2. Ment\u00e1lny odpo\u010dinok\">2. Ment\u00e1lny odpo\u010dinok<\/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\/co-robit-ked-spanok-nezabera-zamerajte-sa-na-tychto-7-typov-odpocinku\/#3_Emocny_odpocinok\" title=\"3. Emo\u010dn\u00fd odpo\u010dinok\">3. Emo\u010dn\u00fd odpo\u010dinok<\/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\/co-robit-ked-spanok-nezabera-zamerajte-sa-na-tychto-7-typov-odpocinku\/#4_Zmyslovy_odpocinok\" title=\"4. Zmyslov\u00fd odpo\u010dinok\">4. Zmyslov\u00fd odpo\u010dinok<\/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\/co-robit-ked-spanok-nezabera-zamerajte-sa-na-tychto-7-typov-odpocinku\/#5_Tvorivy_odpocinok\" title=\"5. Tvoriv\u00fd odpo\u010dinok\">5. Tvoriv\u00fd odpo\u010dinok<\/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\/co-robit-ked-spanok-nezabera-zamerajte-sa-na-tychto-7-typov-odpocinku\/#6_Socialny_odpocinok\" title=\"6. Soci\u00e1lny odpo\u010dinok\">6. Soci\u00e1lny odpo\u010dinok<\/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\/co-robit-ked-spanok-nezabera-zamerajte-sa-na-tychto-7-typov-odpocinku\/#7_Duchovny_odpocinok\" title=\"7. Duchovn\u00fd odpo\u010dinok\">7. Duchovn\u00fd odpo\u010dinok<\/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\/co-robit-ked-spanok-nezabera-zamerajte-sa-na-tychto-7-typov-odpocinku\/#Vsetko_co_potrebujete_vediet_o_odpocinku\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o odpo\u010dinku\">V\u0161etko, \u010do potrebujete vedie\u0165 o odpo\u010dinku<\/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\/co-robit-ked-spanok-nezabera-zamerajte-sa-na-tychto-7-typov-odpocinku\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Po zazvonen\u00ed bud\u00edka s nechu\u0165ou otvor\u00edte o\u010di a pos\u00favate ho nieko\u013ekokr\u00e1t e\u0161te o 10 min\u00fat. Na \u010fal\u0161ie zvonenie vylet\u00edte z postele a d\u00e1vate si \u0161print do k\u00fapelne. Potom schmatnete veci zo skrine a polonah\u00ed smerujete do kuchyne. Tam sa po\u010das obliekania sna\u017e\u00edte robi\u0165 nie\u010do, \u010do vzne\u0161ene naz\u00fdvate ra\u0148ajky. Popri tom sa nerv\u00f3zne pozriete na hodinky, ktor\u00e9 v\u00e1m hovoria, \u017ee ste v tomto \u010dase u\u017e d\u00e1vno mali by\u0165 na ceste do pr\u00e1ce. Naskakujete teda do auta, v ktorom st\u00e1le pre\u017e\u00favate ra\u0148ajkov\u00fa bagetu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010das pon\u00e1h\u013eania do pr\u00e1ce v\u00e1s \u010dak\u00e1 nervozita za volantom, ktor\u00fa vystrieda tlak na v\u00fdkon od v\u00e1\u0161ho zamestn\u00e1vate\u013ea. Odpo\u010dinok po pr\u00e1ci \u010dasto men\u00edte len za \u010fal\u0161ie \u017eivotn\u00e9 starosti, ktor\u00e9 v\u00e1m vys\u00e1vaj\u00fa energiu zo v\u0161etk\u00fdch str\u00e1n. Priestor na relax sa zmen\u0161uje a\u017e dospejete do bodu, kedy sa aj po v\u00fddatnom sp\u00e1nku c\u00edtite tak nejak pod psa. Tak\u017ee, \u010do s t\u00fdm? Odpove\u010f na t\u00fato ot\u00e1zku je ve\u013emi d\u00f4le\u017eit\u00e1. T\u00fdka sa <strong>nie len v\u00e1\u0161ho fyzick\u00e9ho, ale aj du\u0161evn\u00e9ho zdravia.<\/strong> Preto sa dnes pozrieme na <strong>7 typov odpo\u010dinku, ktor\u00e9 ka\u017ed\u00fd z n\u00e1s potrebuje.<\/strong> A rozhodne t\u00fdm nem\u00e1m na mysli sledovanie Netflixu alebo scrollovanie soci\u00e1lnych siet\u00ed.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Preco_oddych_nie_je_len_bezvyznamna_cinnost\"><\/span>Pre\u010do oddych nie je len bezv\u00fdznamn\u00e1 \u010dinnos\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odpo\u010dinok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">regener\u00e1cia<\/a> s\u00fa d\u00f4le\u017eitou s\u00fa\u010das\u0165ou \u017eivota nie len pre \u0161portovcov, ale aj pre v\u0161etk\u00fdch ostatn\u00fdch. Preto by ste sa mali nau\u010di\u0165 pl\u00e1nova\u0165 dni oddychu a rozozna\u0165, kedy potrebujete dobi\u0165 baterky. Po\u010das odpo\u010dinku <strong>doch\u00e1dza k obnove fyzick\u00fdch i psychick\u00fdch s\u00edl organizmu.<\/strong> V\u010faka tomu sa potom c\u00edtime svie\u017ei a pln\u00ed energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/06\/DSC09492-1124x751.jpg\" alt=\"Odpo\u010dinok je d\u00f4le\u017eitou s\u00fa\u010das\u0165ou \u017eivota\" class=\"wp-image-270431\" style=\"width:843px;height:563px\" title=\"Odpo\u010dinok je d\u00f4le\u017eitou s\u00fa\u010das\u0165ou \u017eivota\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC09492-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC09492-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC09492-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC09492-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Pri odpo\u010dinku v\u00e4\u010d\u0161ine z n\u00e1s napadne potreba viac spa\u0165. Sp\u00e1nok je s\u00edce mocn\u00fd \u010darodej a jeho potrebu rozhodne netreba podce\u0148ova\u0165. V opa\u010dnom pr\u00edpade si koledujete o probl\u00e9my, ktor\u00e9 som rozobral v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co sa stane s va\u0161im telom, ke\u010f m\u00e1lo sp\u00edte?<\/strong><\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napriek v\u0161etk\u00fdm v\u00fdhod\u00e1m v\u0161ak <strong>sp\u00e1nok nie je v\u017edy k\u013e\u00fa\u010dom k rie\u0161eniu \u00fanavy.<\/strong> Niekedy sa st\u00e1va, \u017ee aj ke\u010f si ho doprajete viac, st\u00e1le sa c\u00edtite vy\u010derpan\u00ed. Sp\u00e1nok toti\u017e <strong>nie je synonymum pre celkov\u00fd odpo\u010dinok a ve\u013ea z n\u00e1s si neuvedomuje, \u017ee foriem odpo\u010dinku je viac.<\/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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Povedzte_sedemkrat_ano_odpocinku_ktory_prave_potrebujete\"><\/span>Povedzte sedemkr\u00e1t \u00e1no odpo\u010dinku, ktor\u00fd pr\u00e1ve potrebujete&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00fd z n\u00e1s m\u00e1 rozdielnu pr\u00e1cu a \u017eivotn\u00fd \u0161t\u00fdl, ktor\u00e9 ruka v ruke <strong>m\u00f4\u017eu vytv\u00e1ra\u0165 vz\u0165ah k ur\u010dit\u00e9mu stresov\u00e9mu faktoru.<\/strong> Denne \u010del\u00edme rozli\u010dn\u00fdm probl\u00e9mom, z ktor\u00fdch si ka\u017ed\u00fd odkroj\u00ed z n\u00e1\u0161ho kol\u00e1\u010da energie. Na z\u00e1klade toho pozn\u00e1me 7 typov odpo\u010dinku, na ktor\u00e9 by ste sa mali zamera\u0165. Ka\u017ed\u00fd z nich je<strong> individu\u00e1lny a z\u00e1vis\u00ed od v\u00e1\u0161ho \u017eivotn\u00e9ho \u0161t\u00fdlu. <\/strong>Niekedy potrebujete pauzu od soci\u00e1lnych siet\u00ed, inokedy v\u00e1s unavuj\u00fa \u013eudia okolo a tak trochu asi tu\u0161\u00edte, \u017ee existuje aj nie\u010do, ako kreat\u00edvna alebo zmyslov\u00e1 \u00fanava. Po\u010fme sa teda spolu pozrie\u0165 na jednotliv\u00e9 typy odpo\u010dinkov, ktor\u00e9 v\u00e1s vr\u00e1tia sp\u00e4\u0165 do sedla. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"1_Fyzicky_odpocinok_aktivny_alebo_pasivny\"><\/span>1. Fyzick\u00fd odpo\u010dinok (akt\u00edvny alebo pas\u00edvny)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010casto ste <strong>v pr\u00e1ci na noh\u00e1ch minim\u00e1lne 8 hod\u00edn denne<\/strong>, <strong>bez k\u00e1vy si neviete predstavi\u0165 de\u0148, <\/strong>po pr\u00e1ci sa navy\u0161e venujete \u0161portu a sp\u00e1nok je u v\u00e1s tre\u0165orad\u00e1 aktivita? V tom pr\u00edpade je fyzick\u00fd odpo\u010dinok presne to, \u010do potrebujete. Ide o z\u00e1kladn\u00fa formu odpo\u010dinku, ktor\u00fa vo v\u0161eobecnosti potrebujeme ka\u017ed\u00fd de\u0148 po fyzickom vy\u010derpan\u00ed, napr\u00edklad z pr\u00e1ce \u010di \u0161portovej aktivity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"863\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/06\/image8-1-1124x863.jpeg\" alt=\"Fyzick\u00fd odpo\u010dinok m\u00f4\u017ee by\u0165 akt\u00edvny alebo pas\u00edvny\" class=\"wp-image-270445\" style=\"width:843px;height:647px\" title=\"Fyzick\u00fd odpo\u010dinok m\u00f4\u017ee by\u0165 akt\u00edvny alebo pas\u00edvny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image8-1-1124x863.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image8-1-400x307.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image8-1-1536x1179.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image8-1-2048x1572.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Vo svojej <strong>pas\u00edvnej forme zah\u0155\u0148a sp\u00e1nok, ktor\u00fd by u dospel\u00fdch \u013eud\u00ed mal trva\u0165 zhruba 7\u20139 hod\u00edn. <\/strong>Jeho potreba je v\u0161ak individu\u00e1lna a z\u00e1vis\u00ed od r\u00f4znych aspektov, ako vek, \u0161portov\u00e9 za\u0165a\u017eenie \u010di \u017eivotn\u00fd \u0161t\u00fdl. Za v\u0161eobecn\u00fd nedostatok sp\u00e1nku sa pova\u017euje v\u0161etko pod 6 hod\u00edn. Pod\u013ea odborn\u00edkov sa v\u0161ak \u010das sp\u00e1nku m\u00f4\u017ee zni\u017eova\u0165 vekom. \u010ci to tak skuto\u010dne je, sa zrejme dozvieme a\u017e z bud\u00facich v\u00fdskumov sp\u00e1nku.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[28]<\/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 is-style-default\"><strong>Medzi v\u0161eobecn\u00e9 odpor\u00fa\u010dania \u010dasu sp\u00e1nku patria:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>14 &#8211; 17 hod\u00edn (novorodenci vo veku 0\u20133 mesiace)<\/li>\n\n\n\n<li>12 &#8211; 15 hod\u00edn (doj\u010dat\u00e1 vo veku 4\u201311 mesiacov)<\/li>\n\n\n\n<li>11 &#8211; 14 hod\u00edn (bato\u013eat\u00e1 vo veku 1\u20132 rokov)<\/li>\n\n\n\n<li>10 &#8211; 13 hod\u00edn (pred\u0161kol\u00e1ci vo veku 3\u20135 rokov)<\/li>\n\n\n\n<li>9 &#8211; 11 hod\u00edn (deti v \u0161kolopovinnom veku 6\u201313 rokov)<\/li>\n\n\n\n<li>8 &#8211; 10 hod\u00edn (teenageri vo veku 14\u201317 rokov)<\/li>\n\n\n\n<li>7 &#8211; 9 hod\u00edn (mlad\u00ed dospel\u00ed vo veku 18\u201325 rokov)<\/li>\n\n\n\n<li>7 &#8211; 9 hod\u00edn (dospel\u00ed vo veku 26\u201364 rokov)<\/li>\n\n\n\n<li>7 &#8211; 8 hod\u00edn (seniori 64+)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete svoj sp\u00e1nok zlep\u0161i\u0165, ur\u010dite nevynechajte n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-spanok-jeho-vplyv-na-zdravie-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako zlep\u0161i\u0165 sp\u00e1nok a ako vpl\u00fdva na zdravie a rast svalovej hmoty.<\/strong><\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fyzick\u00fd odpo\u010dinok v\u0161ak m\u00f4\u017ee ma\u0165 aj akt\u00edvnu formu. Ide o <strong>pl\u00e1novan\u00fa \u010dinnos\u0165, ktor\u00e1 zah\u0155\u0148a pou\u017eitie v\u0161etk\u00fdch met\u00f3d a prostriedkov, s cie\u013eom ur\u00fdchlenia procesu pas\u00edvnej regener\u00e1cie. <\/strong>V praxi to m\u00f4\u017ee znamena\u0165, \u017ae si namiesto pl\u00e1novan\u00e9ho 10-kilometrov\u00e9ho behu d\u00e1te len jednoduch\u0161\u00ed stre\u010ding, pr\u00edpadne \u013eahk\u00fa jogu. V\u00fdhody akt\u00edvnej regener\u00e1cie potvrdzuj\u00fa aj viacer\u00e9 \u0161t\u00fadie, ktor\u00e9 s\u00fa zameran\u00e9 najm\u00e4 na \u0161portov\u00e9 h\u013eadisko.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedna z nich ukazuje, \u017ee <strong>akt\u00edvna regener\u00e1cia m\u00f4\u017ee pom\u00f4c\u0165 s upratan\u00edm odpadov\u00fdch l\u00e1tok energetick\u00e9ho metabolizmu, ktor\u00fd sa zap\u00e1ja najm\u00e4 po\u010das intenz\u00edvnych \u0161portov\u00fdch aktiv\u00edt. <\/strong>Pri nich toti\u017e doch\u00e1dza k zakysleniu svalov a vznik\u00e1 tak lok\u00e1lna metabolick\u00e1 acid\u00f3za. Pr\u00e1ve t\u00e1 je potom limituj\u00facim faktorom \u0161portov\u00e9ho v\u00fdkonu, ktor\u00fd m\u00f4\u017eeme podpori\u0165 t\u00fdm, \u017ee sa s \u0148ou vysporiadame efekt\u00edvnej\u0161ie, teda akt\u00edvnou regener\u00e1ciou. <span style=\"color:#ff6600\" class=\"tadv-color\">[4\u20136]<\/span><\/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=\"632\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/06\/holiday_instastories-632x1124.png\" alt=\"Ment\u00e1lny odpo\u010dinok\" class=\"wp-image-270460\" title=\"Ment\u00e1lny odpo\u010dinok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/holiday_instastories-632x1124.png 632w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/holiday_instastories-225x400.png 225w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/holiday_instastories-864x1536.png 864w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/holiday_instastories.png 1080w\" sizes=\"auto, (max-width: 632px) 100vw, 632px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Mentalny_odpocinok\"><\/span>2. Ment\u00e1lny odpo\u010dinok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u0161a<strong> \u0161\u00e1lka k\u00e1vy sa zd\u00e1 by\u0165 bezodn\u00e1,<\/strong> \u010dasto <strong>ste podr\u00e1\u017eden\u00ed<\/strong> a pred span\u00edm m\u00e1te <strong>probl\u00e9m vypn\u00fa\u0165 mozog <\/strong>pln\u00fd my\u0161lienok? Pr\u00edpadne <strong>zab\u00fadate,neviete sa s\u00fastredi\u0165 <\/strong>a <strong>c\u00edtite sa unaven\u00ed,<\/strong> aj ke\u010f ste si pospali 8 hod\u00edn? <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je mo\u017en\u00e9, \u017ee by ste nemali podceni\u0165 blikaj\u00faci indik\u00e1tor v\u00e1\u0161ho ment\u00e1lneho odpo\u010dinku. Ako na to? Ide\u00e1lne je <strong>naozaj vypn\u00fa\u0165. <\/strong>Mali by ste sa <strong>odp\u00fata\u0165 od displeja mobilu, soci\u00e1lnych siet\u00ed, pr\u00e1ce a r\u00f4znych vonkaj\u0161\u00edch vplyvov,<\/strong> ktor\u00e9 za\u0165a\u017euj\u00fa va\u0161u myse\u013e. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pozit\u00edvny vplyv ment\u00e1lneho odpo\u010dinku<\/strong> sledovalo aj nieko\u013eko \u0161t\u00fadi\u00ed. Ich z\u00e1very s\u00fa:&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>Zamestnanci, ktor\u00ed maj\u00fa <strong>v\u00e4\u010d\u0161ie ment\u00e1lne odl\u00fa\u010denie od pr\u00e1ce<\/strong> v \u010dase vo\u013ena, hl\u00e1sia <strong>v\u00e4\u010d\u0161iu spokojnos\u0165 so svojim \u017eivotom a men\u0161ie psychick\u00e9 vyp\u00e4tie<\/strong> v porovnan\u00ed s t\u00fdmi, ktor\u00ed sa od pr\u00e1ce nedok\u00e1\u017eu odp\u00fata\u0165 ani po\u010das mimo pracovn\u00fdch hod\u00edn. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/li>\n\n\n\n<li>Zamestnanci, ktor\u00ed si <strong>cez obed dali men\u0161iu prech\u00e1dzku, boli viac koncentrovan\u00ed a menej unaven\u00ed.<\/strong> Miera \u00fanavy a vyhorenia bola podstatne ni\u017e\u0161ia aj u t\u00fdch, ktor\u00ed sa vr\u00e1tili z dvojt\u00fd\u017ed\u0148ovej dovolenky. <span style=\"color:#ff6600\" class=\"tadv-color\">[9\u201310]<\/span><\/li>\n\n\n\n<li>Tr\u00e1venie <strong>\u010dasu v pr\u00edrode zni\u017euje stres<\/strong> a m\u00f4\u017ee doplni\u0165 deficit kognit\u00edvneho v\u00fdkonu, spojen\u00fd so zv\u00fd\u0161en\u00fdm stresom. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z uveden\u00e9ho vypl\u00fdva, \u017ee by ste nemali ignorova\u0165 svoju potrebu zobra\u0165 si dovolenku. Pracova\u0165 bez prest\u00e1vky na 200 % nie je efekt\u00edvne a u\u017e v\u00f4bec nie zdrav\u00e9. Ak dok\u00e1\u017eete vypn\u00fa\u0165, pravdepodobne si u\u017e \u010doskoro v\u0161imnete, \u017ee ste <strong>produkt\u00edvnej\u0161\u00ed, spokojnej\u0161\u00ed a z\u00edskate ove\u013ea lep\u0161\u00ed work-life balance.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Emocny_odpocinok\"><\/span>3. Emo\u010dn\u00fd odpo\u010dinok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Patr\u00edte k typu priate\u013eov, o ktor\u00fdch si ka\u017ed\u00fd mysl\u00ed, \u017ee s\u00fa najlep\u0161\u00ed na svete? Ve\u013ea \u013eud\u00ed sa <strong>na v\u00e1s obracia s prosbou a vy neviete poveda\u0165 nie?<\/strong> C\u00edtite, \u017ee ste tak trochu <strong>uviazli v slu\u010dke dookola sa opakuj\u00facich \u00e1no,<\/strong> kedy chcete v\u017edy vyhovie\u0165 ostatn\u00fdm?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu\u017e, aj toto m\u00f4\u017eu by\u0165 sign\u00e1ly emo\u010dn\u00e9ho vy\u010derpania. Pramen\u00ed <strong>z d\u00f4sledku nahromaden\u00e9ho stresu z v\u00e1\u0161ho osobn\u00e9ho, ale aj pracovn\u00e9ho \u017eivota.<\/strong> Navy\u0161e ide o jeden zo znakov vyhorenia. \u013dudia, ktor\u00ed pre\u017e\u00edvaj\u00fa tento stav \u010dasto m\u00e1vaj\u00fa pocit, \u017ee nemaj\u00fa kontrolu nad t\u00fdm, \u010do sa v ich \u017eivote udeje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160t\u00fadie nazna\u010duj\u00fa, \u017ee <strong>emo\u010dn\u00e9 vy\u010derpanie najviac ohrozuje \u013eud\u00ed, ktor\u00ed musia v pr\u00e1ci \u010deli\u0165 vysok\u00fdm n\u00e1rokom a nedok\u00e1\u017eu vypn\u00fa\u0165 ani mimo nej.<\/strong> Rizikov\u00fdm faktorom m\u00f4\u017ee by\u0165 pod\u013ea odborn\u00edkov tie\u017e perfekcionizmus alebo pocity osamelosti. <span style=\"color:#ff6600\" class=\"tadv-color\">[12\u201316]<\/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 is-style-default\"><strong>Ak na z\u00e1klade spom\u00ednan\u00fdch faktorov c\u00edtite, \u017ee potrebujete emo\u010dn\u00fd odpo\u010dinok pom\u00f4c\u0165 v\u00e1m m\u00f4\u017eu:<\/strong><\/h3>\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>dostato\u010dn\u00fd sp\u00e1nok,<\/strong> ktor\u00e9ho absenciu sp\u00e1jaj\u00fa niektor\u00e9 \u0161t\u00fadie s vy\u0161\u0161\u00edm rizikom vyhorenia&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zdrav\u00e9 stravovanie<\/strong><\/a><strong>, <\/strong>ktor\u00e9 v\u00e1m pom\u00f4\u017ee z\u00edska\u0165 nielen potrebn\u00e9 <a href=\"https:\/\/gymbeam.sk\/vitaminy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00edny<\/strong><\/a> a <a href=\"https:\/\/gymbeam.sk\/mineraly-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>miner\u00e1ly<\/strong><\/a>, ale aj zlep\u0161i\u0165 tr\u00e1venie, sp\u00e1nok \u010di zv\u00fd\u0161i\u0165 hladinu energie, ktor\u00e1 m\u00f4\u017ee pozit\u00edvne ovplyvni\u0165 v\u00e1\u0161 emo\u010dn\u00fd stav<\/li>\n\n\n\n<li><strong>ak\u00fdko\u013evek druh fyzickej aktivity <\/strong>(m\u00f4\u017ee pom\u00f4c\u0165 v\u010faka zv\u00fd\u0161eniu endorf\u00ednov a seroton\u00ednu, pova\u017eovan\u00e9ho za horm\u00f3n \u0161\u0165astia)<\/li>\n\n\n\n<li><strong>dychov\u00e9 cvi\u010denie, joga<\/strong> alebo <strong>medit\u00e1cia,<\/strong> kde jedna zo \u0161t\u00fadi\u00ed pri\u0161la k z\u00e1veru, \u017ee u\u017e prv\u00fd pokus o medit\u00e1ciu je schopn\u00fd zvr\u00e1ti\u0165 \u00fa\u010dinky stresu na va\u0161e telo<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ob\u013e\u00faben\u00e9 aktivity<\/strong><\/a> (\u010d\u00edtanie, kreslenie, \u0161port, filmy, hudba a pod.)&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"991\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/06\/IMG_9661-1124x991.jpg\" alt=\"Zmyslov\u00fd odpo\u010dinok\" class=\"wp-image-270478\" title=\"Zmyslov\u00fd odpo\u010dinok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_9661-1124x991.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_9661-400x353.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_9661-1536x1354.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_9661-2048x1805.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Zmyslovy_odpocinok\"><\/span>4. Zmyslov\u00fd odpo\u010dinok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e1te miestami pocit, \u017ee <strong>va\u0161a pozornos\u0165 bojuje s cel\u00fdm svetom?<\/strong> Asi to mnoh\u00ed z v\u00e1s poznaj\u00fa. Na po\u010d\u00edta\u010di si vyber\u00e1te prote\u00edn z n\u00e1\u0161ho sortimentu, popri tom na v\u00e1s z telky kri\u010dia mimoriadne spr\u00e1vy, na ruke v\u00e1s smart hodinky vyz\u00fdvaj\u00fa, aby ste sa pre\u0161li a do toho v\u00e1m neust\u00e1le cink\u00e1 Messenger. Podobn\u00e9 situ\u00e1cie m\u00f4\u017eu sp\u00f4sobova\u0165 <strong>zmyslov\u00e9 pre\u0165a\u017eenie, <\/strong>ktor\u00e9 v\u0161ak z r\u00f4znych d\u00f4vodov m\u00f4\u017ee nasta\u0165 aj po\u010das be\u017enej cesty do pr\u00e1ce \u010di \u0161koly. Napr\u00edklad, <strong>ke\u010f \u013eudia okolo v\u00e1s hovoria pr\u00edli\u0161 nahlas, c\u00edtite siln\u00fd z\u00e1pach jedla<\/strong> alebo v miestnosti <strong>blikaj\u00fa \u017eiarovky.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u00e9to situ\u00e1cie sp\u00f4sobuj\u00fa <strong>nepohodlie, pocity ochromenia, \u00fazkos\u0165, podr\u00e1\u017edenos\u0165, stres \u010di stratu s\u00fastredenia. <\/strong>Zmyslov\u00e9 pre\u0165a\u017eenie nast\u00e1va, ke\u010f mozog zlyh\u00e1va pri interpret\u00e1cii resp. spracovan\u00ed zmyslov\u00fdch vstupov.<strong> <\/strong>N\u00e1sledne d\u00e1va telu sign\u00e1l, \u017ee je \u010das z danej situ\u00e1cie unikn\u00fa\u0165. Pomoc sa m\u00f4\u017ee ukr\u00fdva\u0165 v zmyslovom odpo\u010dinku, kedy uprostred d\u0148a <strong>na chv\u00ed\u013eu zatvor\u00edte o\u010di, doprajete si \u010das v tichom prostred\u00ed<\/strong> alebo sa podve\u010der <strong>odpoj\u00edte od internetu. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[2] [17] [18]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Pom\u00f4c\u0165 v\u00e1m m\u00f4\u017eu aj nasleduj\u00face tipy:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sna\u017ete sa <strong>identifikova\u0165 sp\u00fa\u0161\u0165a\u010de,<\/strong> ktor\u00e9 v\u00e1m navodzuj\u00fa zmyslov\u00e9 pre\u0165a\u017eenie (zvuky, v\u00f4ne, svetl\u00e1, situ\u00e1cie\u2026) a vyvarujte sa im<\/li>\n\n\n\n<li>ak sa chyst\u00e1te do obchodu, <strong>vopred si pripravte n\u00e1kupn\u00fd zoznam,<\/strong> ktor\u00fd v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 zabr\u00e1ni\u0165 tomu, aby v\u00e1s po\u010das nakupovania zahltili v\u00f4ne, zvuky \u010di mno\u017estvo mo\u017enost\u00ed&nbsp;<\/li>\n\n\n\n<li><strong>pr\u00e1ca v tichom prostred\u00ed<\/strong> bez ru\u0161iv\u00fdch vplyvov v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 venova\u0165 sa len jednej konkr\u00e9tnej \u00falohe a nepre\u0165a\u017eova\u0165 tak va\u0161e zmysly in\u00fdmi podnetmi&nbsp;<\/li>\n\n\n\n<li>doprajte si <strong>dostato\u010dn\u00fd odpo\u010dinok<\/strong> a sna\u017ete sa <strong>pi\u0165 ve\u013ea vody. <\/strong>T\u00e1to kombin\u00e1cia pom\u00e1ha v\u00e1\u0161mu mozgu pracova\u0165 na optim\u00e1lnej \u00farovni.&nbsp;<\/li>\n<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"5_Tvorivy_odpocinok\"><\/span>5. Tvoriv\u00fd odpo\u010dinok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pracujete v kreat\u00edvnom priemysle, kedy ste <strong>n\u00faten\u00ed \u010dasto vytv\u00e1ra\u0165 nov\u00e9, inovat\u00edvne n\u00e1pady <\/strong>\u010di <strong>rie\u0161i\u0165 probl\u00e9my<\/strong> r\u00f4znym, <strong>kreat\u00edvnym sp\u00f4sobom?<\/strong> Navy\u0161e m\u00e1te pocit, \u017ee <strong>va\u0161a produktivita v poslednom \u010dase kles\u00e1<\/strong> a nedar\u00ed sa v\u00e1m pr\u00eds\u0165 s n\u00e1padom, ktor\u00fd by st\u00e1l za to? V tom pr\u00edpade by ste mali zv\u00e1\u017ei\u0165 tvoriv\u00fd odpo\u010dinok.<\/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\/06\/IMG_7950-843x1124.jpg\" alt=\"Tvoriv\u00fd odpo\u010dinok\" class=\"wp-image-270492\" title=\"Tvoriv\u00fd odpo\u010dinok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7950-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7950-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7950-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7950-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7950-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Ide o \u010das, kedy v\u00e1\u0161 mozog pobe\u017e\u00ed len tak na vo\u013enobeh, <strong>bez nutnosti nie\u010do tvori\u0165.<\/strong> Ocen\u00edte ho vtedy, ke\u010f sa c\u00edtite zaseknut\u00ed, bez in\u0161pir\u00e1cie a schopnosti prinies\u0165 nov\u00e9 n\u00e1pady. <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [5] [19]<\/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 is-style-default\"><strong>Medzi tipy, ako na kreat\u00edvny odpo\u010dinok patria:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>tr\u00e1venie \u010dasu v pr\u00edrode (prech\u00e1dzky, turistika&#8230;)<\/li>\n\n\n\n<li>\u0161portov\u00e9 aktivity<\/li>\n\n\n\n<li>umeleck\u00fd z\u00e1\u017eitok (koncerty, v\u00fdstava obrazov, kin\u00e1, divadl\u00e1\u2026)<\/li>\n\n\n\n<li>vystavenie sa pr\u00edrodn\u00e9mu, umeleck\u00e9mu alebo inovat\u00edvnemu prostrediu bez toho, aby ste c\u00edtili potrebu nie\u010do vytv\u00e1ra\u0165&nbsp;<\/li>\n\n\n\n<li>dostatok sp\u00e1nku a r\u00f4zne formy medit\u00e1cie&nbsp;<\/li>\n\n\n\n<li>dovolenky, sabbatical<\/li>\n\n\n\n<li>\u010d\u00edtanie kn\u00edh<\/li>\n<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"6_Socialny_odpocinok\"><\/span>6. Soci\u00e1lny odpo\u010dinok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C\u00edtite sa <strong>vy\u010derpan\u00ed z \u013eud\u00ed a vz\u0165ahov okolo v\u00e1s?<\/strong> Aj na tento typ \u00fanavy existuje konkr\u00e9tne rie\u0161enie, ktor\u00fdm je soci\u00e1lny odpo\u010dinok. Je definovan\u00fd ako <strong>schopnos\u0165 rozozna\u0165 vz\u0165ahy, ktor\u00e9 n\u00e1s obohacuj\u00fa od vz\u0165ahov, ktor\u00e9 n\u00e1s vy\u010derp\u00e1vaj\u00fa.<\/strong> V\u010faka nemu sa tie\u017e dok\u00e1\u017eeme izolova\u0165 od tzv. toxick\u00fdch \u013eud\u00ed, ktor\u00ed z n\u00e1s vys\u00e1vaj\u00fa energiu. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemus\u00ed v\u0161ak \u00eds\u0165 nutne len o \u010das str\u00e1ven\u00fd osamote, kedy sa izolujete od ostatn\u00fdch. Medzi soci\u00e1lny odpo\u010dinok sa r\u00e1ta aj <strong>\u010das str\u00e1ven\u00fd v pr\u00edjemnej spolo\u010dnosti.<\/strong> M\u00f4\u017eete kontaktova\u0165 aj star\u00e9ho priate\u013ea, ktor\u00fd v\u00e1s dobre pozn\u00e1 a pochop\u00ed&nbsp; ako sa c\u00edtite, aj bez zd\u013ahav\u00e9ho vysvet\u013eovania. <span style=\"color:#ff6600\" class=\"tadv-color\">[20\u201321]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K soci\u00e1lnemu odpo\u010dinku v dne\u0161nej dobe m\u00f4\u017eeme prir\u00e1ta\u0165 aj <strong>pauzu od soci\u00e1lnych siet\u00ed.<\/strong> Tie s\u00fa s\u00edce dobr\u00fdm sluhom, ktor\u00fd n\u00e1m umo\u017e\u0148uje by\u0165 v kontakte s bl\u00edzkymi, ale netreba to s nimi preh\u00e1\u0148a\u0165. Ak\u00fd \u010das by ste im teda mali venova\u0165? Odpove\u010f priniesla \u0161t\u00fadia, ktor\u00e1 tvrd\u00ed, \u017ee <strong>ak soci\u00e1lnym sie\u0165am venujete denne iba 30 min\u00fat, m\u00f4\u017ee to prispie\u0165 k zlep\u0161eniu du\u0161evn\u00e9ho zdravia a pohody.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[22\u201324]<\/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 is-style-default\"><strong>Odpo\u010dinok od soci\u00e1lnych siet\u00ed by ste mali zv\u00e1\u017ei\u0165 najm\u00e4 v pr\u00edpadoch, kedy:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>nem\u00f4\u017eete presta\u0165 porovn\u00e1va\u0165 svoj \u017eivot<\/strong> s dokonalou idylkou niekoho in\u00e9ho, ktor\u00fa vid\u00edte na soci\u00e1lnych sie\u0165ach<\/li>\n\n\n\n<li><strong>rutinne scrolujete <\/strong>soci\u00e1lne siete bez toho, aby ste si to uvedomovali<\/li>\n\n\n\n<li><strong>v\u00e1s \u0161tve v\u00e4\u010d\u0161ina pr\u00edspevkov,<\/strong> ktor\u00e9 vid\u00edte (od politiky cez prebyto\u010dn\u00e9 zdie\u013eanie obsahu a\u017e po aktu\u00e1lne spr\u00e1vy)<\/li>\n\n\n\n<li><strong>si nedok\u00e1\u017eete u\u017e\u00edva\u0165 pr\u00edtomn\u00e9 okamihy<\/strong> bez toho, aby ste sa o nich nezmienili na soci\u00e1lnych sie\u0165ach&nbsp;<\/li>\n\n\n\n<li><strong>s\u00fa soci\u00e1lne siete prv\u00e1 vec, ktor\u00fa skontrolujete r\u00e1no a posledn\u00e1 vec, ktor\u00fa sledujete pred span\u00edm.<\/strong> Jedna zo \u0161t\u00fadi\u00ed pri\u0161la so z\u00e1verom, \u017ee 80 % pou\u017e\u00edvate\u013eov berie do ruky svoj smartf\u00f3n do 15 min\u00fat od prebudenia. Tento zlozvyk bol spojen\u00fd so zv\u00fd\u0161en\u00fdm stresom a \u00fazkos\u0165ou. Nehovoriac o tom, \u017ee \u013eud\u00ed ober\u00e1 o drahocenn\u00fd \u010das a m\u00f4\u017ee sp\u00f4sobi\u0165 probl\u00e9my so sp\u00e1nkom, preto\u017ee svetlo z displeja pred span\u00edm stimuluje v\u00e1\u0161 mozog.<\/li>\n<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"7_Duchovny_odpocinok\"><\/span>7. Duchovn\u00fd odpo\u010dinok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C\u00edtite <strong>vn\u00fatorn\u00fd nepokoj, uv\u00e4znenie medzi probl\u00e9mami<\/strong> be\u017en\u00e9ho \u017eivota a <strong>ch\u00fdba v\u00e1m spojenie s nie\u010d\u00edm v\u00e4\u010d\u0161\u00edm<\/strong> ne\u017e ste vy sami? V tom pr\u00edpade sk\u00faste pouva\u017eova\u0165 nad na\u0161im posledn\u00fdm typom odpo\u010dinku, ktor\u00fdm je duchovn\u00fd. Ten m\u00e1 mnoho defin\u00edci\u00ed, no v podstate by sa dalo poveda\u0165, \u017ee d\u00e1va n\u00e1\u0161mu \u017eivotu kontext.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navodzuje pocit spolupatri\u010dnosti, l\u00e1sky \u010di prijatia. N\u00e1stroje duchovn\u00e9ho odpo\u010dinku s\u00fa r\u00f4zne. Niekomu m\u00f4\u017ee prospie\u0165 <strong>medit\u00e1cia, n\u00e1v\u0161teva kostola, modlitba alebo pomoc miestnej komunite.<\/strong> Ostatn\u00ed dok\u00e1\u017eu n\u00e1js\u0165 <strong>duchovn\u00e9 spojenie v pr\u00edrode, hudbe \u010di v umen\u00ed. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[2] [25]<\/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 is-style-default\"><strong>Ak si v tomto pr\u00edpade nie ste ist\u00ed, pre objavenie svojho duchovna si m\u00f4\u017eete sk\u00fasi\u0165 odpoveda\u0165 na nasleduj\u00face ot\u00e1zky:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak\u00e9 vz\u0165ahy vo svojom \u017eivote pova\u017eujete za d\u00f4le\u017eit\u00e9?&nbsp;<\/li>\n\n\n\n<li>\u010co si v \u017eivote najviac v\u00e1\u017eite?&nbsp;<\/li>\n\n\n\n<li>\u010co v\u00e1s in\u0161piruje a d\u00e1va v\u00e1m n\u00e1dej?<\/li>\n\n\n\n<li>\u010co v\u00e1m prin\u00e1\u0161a rados\u0165?&nbsp;<\/li>\n\n\n\n<li>Na ak\u00e9 \u00faspechy vo svojom \u017eivote ste hrd\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>Na t\u00fato oblas\u0165 sa pozreli aj viacer\u00e9 \u0161t\u00fadie, ktor\u00e9 tvrdia, \u017ee <strong>duchovn\u00fd odpo\u010dinok v podobe medit\u00e1cie m\u00f4\u017ee by\u0165 \u00fa\u010dinn\u00fd pri stavoch ako depresia, \u00fazkos\u0165 alebo stres. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[26\u201327]<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_odpocinku\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o odpo\u010dinku<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u010co robi\u0165, ke\u010f sp\u00e1nok nezaber\u00e1? Zamerajte sa na t\u00fdchto 7 typov odpo\u010dinku l GymBeam l FIT POINT\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/zIYN6WkA6lg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z uveden\u00e9ho vypl\u00fdva, \u017ee sp\u00e1nok nie je jedin\u00fdm meradlom odpo\u010dinku. Na z\u00e1klade r\u00f4znych typov \u00fanavy teraz dok\u00e1\u017eete zadefinova\u0165 a\u017e sedem oblast\u00ed, ktor\u00e9 vo va\u0161om \u017eivote m\u00f4\u017eu sp\u00f4sobova\u0165 nepohodu. Ak sa v niektorej z nich n\u00e1jdete, rozhodne by ste nemali podce\u0148ova\u0165 potrebu odpo\u010dinku. Pom\u00f4\u017ee v\u00e1m doplni\u0165 fyzick\u00fa i psychick\u00fa silu a nabije v\u00e1s energiou do \u010fal\u0161\u00edch dn\u00ed. Praktizovanie konkr\u00e9tnych typov odpo\u010dinku v\u0161ak prin\u00e1\u0161a aj r\u00f4zne individu\u00e1lne v\u00fdhody, ktor\u00e9 m\u00f4\u017eu zmeni\u0165 v\u00e1\u0161 \u017eivot na \u0161\u0165astnej\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>Ako najrad\u0161ej oddychujete vy? Mysl\u00edte si, \u017ee m\u00e1 zmysel rozli\u0161ova\u0165 7 typov odpo\u010dinku alebo sp\u00e1nok je pre v\u00e1s jedin\u00e1 cesta ako si znova dobi\u0165 baterky? Na va\u0161e n\u00e1zory sa te\u0161\u00edme v koment\u00e1roch. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, zdie\u013eajte ho aj medzi svojich priate\u013eov . <\/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\/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\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ste dostato\u010dne vyspat\u00ed, no aj napriek tomu m\u00e1te pocit \u00fanavy? Vyberte si zo 7 typov odpo\u010dinku, ktor\u00e9 v\u00e1m znova dobij\u00fa baterky.<\/p>\n","protected":false},"author":120,"featured_media":270500,"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":[7],"tags":[6132,6131,6069,6082],"filter_section":[],"filter_attribute":[13049],"class_list":{"0":"post-270419","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-regeneracia","9":"tag-spanok","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-spanok-a-odpocinok","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>\u010co robi\u0165, ke\u010f sp\u00e1nok nezaber\u00e1? 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