{"id":282352,"date":"2015-08-21T11:04:00","date_gmt":"2015-08-21T09:04:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=282352"},"modified":"2023-07-20T12:55:05","modified_gmt":"2023-07-20T10:55:05","slug":"toto-sa-stane-ked-si-date-pauzu-od-cvicenia","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/toto-sa-stane-ked-si-date-pauzu-od-cvicenia\/","title":{"rendered":"Toto sa stane, ke\u010f si d\u00e1te pauzu od cvi\u010denia"},"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\/toto-sa-stane-ked-si-date-pauzu-od-cvicenia\/#Uroven_zdravia\" title=\"\u00darove\u0148 zdravia\">\u00darove\u0148 zdravia<\/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\/toto-sa-stane-ked-si-date-pauzu-od-cvicenia\/#Ako_vplyva_na_nase_telo_cvicenie\" title=\"Ako vpl\u00fdva na na\u0161e telo cvi\u010denie?\">Ako vpl\u00fdva na na\u0161e telo cvi\u010denie?<\/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\/toto-sa-stane-ked-si-date-pauzu-od-cvicenia\/#Zrejme_zdravi_ale_menej_zdatni_jednotlivci\" title=\"Zrejme zdrav\u00ed, ale menej zdatn\u00ed jednotlivci\">Zrejme zdrav\u00ed, ale menej zdatn\u00ed jednotlivci<\/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\/toto-sa-stane-ked-si-date-pauzu-od-cvicenia\/#Sklucujuci_pokles\" title=\"Sk\u013e\u00fa\u010duj\u00faci pokles\">Sk\u013e\u00fa\u010duj\u00faci pokles<\/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\/toto-sa-stane-ked-si-date-pauzu-od-cvicenia\/#Co_sa_stane_so_svalmi_a_tukom\" title=\"\u010co sa stane so svalmi a tukom?\">\u010co sa stane so svalmi a tukom?<\/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\/toto-sa-stane-ked-si-date-pauzu-od-cvicenia\/#Zlo_necinnosti\" title=\"Zlo ne\u010dinnosti\">Zlo ne\u010dinnosti<\/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\/toto-sa-stane-ked-si-date-pauzu-od-cvicenia\/#Riesenim_je_aktivny_odpocinok\" title=\"Rie\u0161en\u00edm je akt\u00edvny odpo\u010dinok\">Rie\u0161en\u00edm je akt\u00edvny odpo\u010dinok<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Zosta\u0165 vo forme si vy\u017eaduje ve\u013ea tvrdej pr\u00e1ce, a preto je d\u00f4le\u017eit\u00e9 cvi\u010di\u0165<strong> v pravideln\u00fdch intervaloch<\/strong>. No v\u0161etci dobre vieme, \u017ee nie je mo\u017en\u00e9 by\u0165 v\u017edy akt\u00edvny a niekedy sa aj nieko\u013eko dn\u00ed vo\u013ena premen\u00ed na dlh\u0161iu prest\u00e1vku. Pozrite sa, \u010do sa stane, ke\u010f v<strong>a\u0161e telo n\u00e1hle prestane na nejak\u00fa dobu cvi\u010di\u0165.<\/strong><\/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=\"Uroven_zdravia\"><\/span>\u00darove\u0148 zdravia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby sme pochopili, \u010do za t\u00fdm v\u0161etk\u00fdm stoj\u00ed, je d\u00f4le\u017eit\u00e9 najprv vedie\u0165 ako mo\u017eno <strong>zhodnoti\u0165 a kvantifikova\u0165 \u00farove\u0148 zdravia. <\/strong>Pokia\u013e ide o na\u0161e telo a na\u0161u \u00farove\u0148 zdravia, nie sme v\u0161etci rovnak\u00ed. &nbsp;Cvi\u010d\u00edme r\u00f4zne, vykon\u00e1vame r\u00f4zne \u0161porty, l\u00ed\u0161ime sa vekom a hlavne, m\u00e1me jedine\u010dn\u00e9 dan\u00e9 siln\u00e9 a slab\u00e9 str\u00e1nky. V d\u00f4sledku toho, sa <strong>vplyv n\u00e1hlej ne\u010dinnosti prejav\u00ed u ka\u017ed\u00e9ho inak<\/strong>. Existuj\u00fa v\u0161ak \u0161tandardn\u00e9 ukazovatele, ktor\u00e9 sa pou\u017e\u00edvaj\u00fa na pos\u00fadenie tejto \u00farovne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Medzi najd\u00f4le\u017eitej\u0161ie mo\u017enosti merania patr\u00ed <strong>meranie spotreby kysl\u00edka (VO2),<\/strong> ktor\u00e9 posudzuje rozdiel v koncentr\u00e1cii kysl\u00edka medzi krvou, ktor\u00e1 srdce op\u00fa\u0161\u0165a a krvou, ktor\u00e1 sa do srdca vracia.<\/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\/1390212694476090662.jpg\" alt=\"Toto sa stane, ke\u010f va\u0161e telo prestane cvi\u010di\u0165\" width=\"843\" height=\"562\" title=\"Toto sa stane, ke\u010f va\u0161e telo prestane cvi\u010di\u0165\"\/><figcaption>Toto sa stane, ke\u010f va\u0161e telo prestane cvi\u010di\u0165<\/figcaption><\/figure><\/div>\n\n\n\n<p>\u010eal\u0161\u00ed n\u00e1stroj, ktor\u00fd pou\u017e\u00edvaj\u00fa fyzioterapeuti meria <strong>lakt\u00e1t<\/strong>, ktor\u00fd sa produkuje v ur\u010ditej intenzite cvi\u010denia. Lakt\u00e1t sa v \u013eudskom tele vytv\u00e1ra neust\u00e1le a je to so\u013e kyseliny mlie\u010dnej, ktor\u00e1 je <strong>kone\u010dn\u00fdm metabolick\u00fdm produktom anaer\u00f3bneho \u0161tiepenia gluk\u00f3zy, respekt\u00edve glykog\u00e9nu<\/strong>. Tento faktor \u00fanavy, lakt\u00e1t, je produkovan\u00fd svalstvom, ke\u010f je mno\u017estvo kysl\u00edka obmedzen\u00e9, tak\u017ee je nepriamym <strong>ukazovate\u013eom efektivity tela v poskytovan\u00ed kysl\u00edka do tkan\u00edv.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u00e1sledne existuj\u00fa \u010fal\u0161ie ukazovatele, ako <strong>svalov\u00e1 vytrvalos\u0165, sila a flexibilita.&nbsp;<\/strong>S t\u00fdmito s\u00favisia testy v telocvi\u010dni, ktor\u00e9 zah\u0155\u0148aj\u00fa k\u013euky, sed \u013eahy, planking, dot\u00fdkanie sa prstov rukami, a podobne. Ale pod\u013ea <em>Andreasa Bergdahl-a<\/em>, odborn\u00e9ho asistenta kardiovaskul\u00e1rnej fyziol\u00f3gie v montre\u00e1lskej Concordia Univerzite, s\u00fa tieto testy&nbsp;<strong>pr\u00edli\u0161 subjekt\u00edvne v porovnan\u00ed s meran\u00edm spotreby kysl\u00edka alebo lakt\u00e1tu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A nakoniec, je tu veda endokrinol\u00f3gie, ktor\u00e1 posudzuje \u00fa\u010dinky cvi\u010denia <strong>na z\u00e1klade hladiny horm\u00f3nov, metabolizmu, rastu a v\u00fdvoja, funkcie tkaniva, a cel\u00e9ho radu \u010fal\u0161\u00edch vec\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"45286,59524,67366,69073,80965\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_vplyva_na_nase_telo_cvicenie\"><\/span>Ako vpl\u00fdva na na\u0161e telo cvi\u010denie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby sme mohli pochopi\u0165 d\u00f4sledky n\u00e1hlej fyzickej ne\u010dinnosti, je d\u00f4le\u017eit\u00e9 vzia\u0165 do \u00favahy <strong>\u00fa\u010dinky pravideln\u00e9ho cvi\u010denia<\/strong>. <em>Bergdahl<\/em> tvrd\u00ed, \u017ee pravideln\u00e9 vytrvalostn\u00e9 cvi\u010denie vedie k t\u00fdmto <strong>hlavn\u00fdm d\u00f4sledkom:<\/strong><\/p>\n\n\n\n<p>\u2022 Zv\u00fd\u0161en\u00e1 schopnos\u0165 srdca pumpova\u0165 krv <\/p>\n\n\n\n<p>\u2022 Zv\u00fd\u0161en\u00e1 schopnos\u0165 krvn\u00fdch ciev posla\u0165 krv tam, kde je potrebn\u00e1 <\/p>\n\n\n\n<p>\u2022 Zv\u00fd\u0161en\u00fd po\u010det kapil\u00e1r (dod\u00e1vaj\u00fa kysl\u00edk a potravu pre svaly) <\/p>\n\n\n\n<p>\u2022 Zvy\u0161uj\u00fa po\u010det a ve\u013ekos\u0165 mitochondri\u00ed (\u201celektr\u00e1rne\u201c buniek)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161etky tieto zmeny <strong>ved\u00fa k efekt\u00edvnej\u0161iemu vyu\u017eitiu kysl\u00edka a<\/strong>&nbsp;<strong>\u017eiv\u00edn<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eNamiesto toho, aby va\u0161e telo posielalo mno\u017estvo krvi do brucha, obli\u010diek a ko\u017ee s obmedzenou schopnos\u0165ou zvy\u0161ova\u0165 v\u00fdkon, m\u00e1 natr\u00e9novan\u00fa kapacitu na vyu\u017e\u00edvanie zdrojov pre maximaliz\u00e1ciu v\u00fdkonu,\u201c<strong> hovor\u00ed Berghdal.<\/strong><\/em><\/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-912201796.jpg\" alt=\"Toto sa stane, ke\u010f si d\u00e1te pauzu od cvi\u010denia\" width=\"843\" height=\"562\" title=\"Toto sa stane, ke\u010f si d\u00e1te pauzu od cvi\u010denia\"\/><\/figure><\/div>\n\n\n\n<p><em>Harry Pino<\/em>, senior fyziol\u00f3g cvi\u010denia v <a title=\"sport performance center\" href=\"http:\/\/nyulangone.org\/locations\/sports-performance-center\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Sport Performance Center v NYU Medical Center Langone<\/a>, s\u00fahlas\u00ed s t\u00fdm, \u017ee vytrvalostn\u00fd tr\u00e9ning m\u00e1 <strong>obrovsk\u00fd vplyv na organizmus<\/strong>. <em>&#8220;V\u00fdskumy ukazuj\u00fa, \u017ee 30 min\u00fat kardiovaskul\u00e1rnej aktivity, ktor\u00e1 sa vykon\u00e1va pravidelne, nezlep\u0161\u00ed len v\u00e1\u0161 kardiovaskul\u00e1rny syst\u00e9m, ale aj niektor\u00e9 zo z\u00e1kladn\u00fdch pohyblivost\u00ed,&#8221;<\/em> <strong>povedal Pino.<\/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\">&#8220;\u010c\u00edm ste viac fit, t\u00fdm tvrd\u0161ie spadnete.\u201c<\/h3>\n\n\n\n<p><em>&nbsp;&#8211; Harry Pino, senior fyziol\u00f3g cvi\u010denia v Sport Performance Center, NYU Medical Center Langone<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A \u010do viac, Pino tvrd\u00ed, \u017ee pravideln\u00e9 cvi\u010denie zvy\u0161uje silu, koordin\u00e1ciu, stabilitu a flexibilitu, zatia\u013e \u010do zlep\u0161uje aj <strong>endokrinn\u00e9 ukazovatele<\/strong>, ako hladiny cukru alebo tuku.<\/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=\"Zrejme_zdravi_ale_menej_zdatni_jednotlivci\"><\/span>Zrejme zdrav\u00ed, ale menej zdatn\u00ed jednotlivci<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tak\u017ee, \u010do sa stane s telom, ke\u010f sa <strong>fyzick\u00e1 aktivita n\u00e1hle zastav\u00ed?<\/strong> \u013dudia, \u010di u\u017e sa jedn\u00e1 o elitn\u00e9ho \u0161portovca alebo pravideln\u00e9ho n\u00e1v\u0161tevn\u00edka fitness centra, m\u00f4\u017eu pr\u00eds\u0165 ve\u013emi \u013eahko k zraneniu, vzia\u0165 si pred\u013a\u017een\u00fa fitness prest\u00e1vku alebo jednoducho stratia z\u00e1ujem o cvi\u010denie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fyziol\u00f3govia cvi\u010denia referuj\u00fa, \u017ee na tak\u00fdchto \u201ezrejme zdrav\u00fdch, ale menej zdatn\u00fdch jednotlivcov\u201c s\u00fa d\u00f4sledky ich netr\u00e9novania hlbok\u00e9, no <strong>do zna\u010dnej miery z\u00e1visia na p\u00f4vodnej \u00farovni jednotlivca<\/strong>. Ako Pino povedal: <em>\u201e\u010c\u00edm viac ste fit, t\u00fdm tvrd\u0161ie spadnete.\u201c<\/em>&nbsp;Bergdahl tie\u017e tvrd\u00ed, \u017ee fitness stav \u0161portovca pad\u00e1 t\u00fdm r\u00fdchlej\u0161ie, \u010d\u00edm je viac fit.<\/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-826255420.jpg\" alt=\"Toto sa stane, ke\u010f va\u0161e telo prestane cvi\u010di\u0165\" width=\"843\" height=\"562\" title=\"Toto sa stane, ke\u010f va\u0161e telo prestane cvi\u010di\u0165\"\/><\/figure><\/div>\n\n\n\n<p><em>&#8220;To znamen\u00e1, \u017ee to, \u010do trv\u00e1 elitn\u00e9mu \u0161portovcovi t\u00fd\u017ede\u0148, jednotlivcovi so sedav\u00fdm sp\u00f4sobom \u017eivota m\u00f4\u017ee trva\u0165 jeden alebo dva mesiace,&#8221;<\/em> <strong>hovor\u00ed Bergdahl<\/strong>. Elitn\u00fd \u0161portovec bude st\u00e1le v lep\u0161om stave, ne\u017e peciv\u00e1l, ale <strong>strat\u00ed v\u00e4\u010d\u0161ie percento svojho fitness zdravia<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre lep\u0161ie vysvetlenie je <strong>vhodn\u00e1 anal\u00f3gia<\/strong>: m\u00e1me dva hrnce vody- jeden hrniec je len k\u00fasok od toho, aby vrel, a druh\u00fd je hor\u00faci, ale e\u0161te \u010faleko od varu. Oba hrnce chladn\u00fa na izbov\u00fa teplotu, ale po piatich min\u00fatach bude <strong>prv\u00fd<\/strong>&nbsp;<strong>hrniec st\u00e1le teplej\u0161\u00ed ako ten druh\u00fd<\/strong>, aj ke\u010f strat\u00ed v\u00e4\u010d\u0161iu \u010das\u0165 celkov\u00e9ho tepla.<\/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=\"Sklucujuci_pokles\"><\/span>Sk\u013e\u00fa\u010duj\u00faci pokles<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Meranie spotreby kysl\u00edka VO2 Max je prv\u00fdm merac\u00edm rie\u0161en\u00edm, ktor\u00e9 sleduje <strong>poklesy vo svalovej \u0161trukt\u00fare, sile, vytrvalosti a koordin\u00e1cii<\/strong>. \u0160portovci v re\u017eime netr\u00e9novania nepoc\u00edtia len tieto poklesy, ale m\u00f4\u017eu tie\u017e o\u010dak\u00e1va\u0165 <strong>zv\u00fd\u0161enie hladiny cukru a krvn\u00e9ho tlaku<\/strong>. A niektor\u00e9 zmeny poc\u00edtia ve\u013emi r\u00fdchlo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako Bergdahl vysvetlil, aer\u00f3bne enz\u00fdmy, ktor\u00e9 poskytuj\u00fa pre mitochondrie potravu, <strong>sa zn\u00ed\u017eia u\u017e v priebehu nieko\u013ek\u00fdch dn\u00ed<\/strong>, zatia\u013e \u010do adapt\u00e1cia v z\u00e1sobovan\u00ed krvou kles\u00e1 relat\u00edvne pomaly. V podstate sa lok\u00e1lny metabolick\u00fd syst\u00e9m <strong>v\u00fdrazne zni\u017euje<\/strong> v porovnan\u00ed s kapacitou cirkul\u00e1cie a dod\u00e1vania kysl\u00edka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;Existuj\u00fa \u0161t\u00fadie, ktor\u00e9 nazna\u010duj\u00fa pokles o<strong> 7 a\u017e 10% spotreby kysl\u00edka po 12 d\u0148och n\u00e1hlej ne\u010dinnosti<\/strong>, 14 a\u017e 15% po 50 d\u0148och a 16 a\u017e 18% po 80 d\u0148och,&#8221;<\/em> hovor\u00ed Bergdahl.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnako ako Bergdahl, Pino hovor\u00ed, \u017ee vytrvalos\u0165 je jednou z prv\u00fdch vec\u00ed, ktor\u00fa poc\u00edtite. U inak zdrav\u00fdch \u013eud\u00ed,s\u00fa&nbsp;&nbsp;<strong>n\u00e1sledky ne\u010dinn\u00e9ho stavu c\u00edte\u013en\u00e9 u\u017e v prvom t\u00fd\u017edni<\/strong>, aj ke\u010f vo ve\u013emi n\u00edzkych percent\u00e1ch (menej ako 5%) ako pri spotrebe kysl\u00edka, tak aj pri svalovej sile. Pino hovor\u00ed, \u017ee to mo\u017eno demon\u0161trova\u0165 najlep\u0161ie pri be\u017ecoch, ktor\u00ed maj\u00fa najdramatickej\u0161ie poklesy.<\/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-502816811.jpg\" alt=\"Toto sa stane, ke\u010f va\u0161e telo prestane cvi\u010di\u0165\" width=\"843\" height=\"562\" title=\"Toto sa stane, ke\u010f va\u0161e telo prestane cvi\u010di\u0165\"\/><\/figure><\/div>\n\n\n\n<p>Napr\u00edklad, Pino spom\u00edna osobu, ktor\u00e1 ubehne 5 km za 20 min\u00fat. Len po jednom t\u00fd\u017edni ne\u010dinnosti sa tejto osobe zhor\u0161\u00ed \u010das o 10 sek\u00fand. Ale po 10 a\u017e 14 d\u0148och, za\u010dn\u00fa percent\u00e1 naozaj klesa\u0165. Be\u017eci za\u017eij\u00fa&nbsp;<strong>redukciu svalovej sily<\/strong>, a ich \u010das sa za\u010dne zhor\u0161ova\u0165 pribli\u017ene o 1 min\u00fatu a 5 sek\u00fand. Medzi 14 a\u017e 30 d\u0148om m\u00f4\u017eu \u0161portovci o\u010dak\u00e1va\u0165, \u017ee ok\u00fasia <strong>zn\u00ed\u017eenie spotrebu kysl\u00edka a\u017e o 12%<\/strong> a naozaj <strong>cite\u013en\u00fd pokles svalovej sily.&nbsp;<\/strong><em>&#8220;V\u0161imnite si, \u017ee po\u010das prv\u00fdch dvoch t\u00fd\u017ed\u0148ov som ho op\u00edsal ako redukciu svalovej sily,&#8221;<\/em> dod\u00e1va Pino, <em>&#8220;a nesk\u00f4r ako pokles svalovej sily.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To, \u010do bolo kedysi 20 min\u00fat na 5 km sa teraz premenilo na 23 min\u00fat na 5 km. Po 1 a\u017e 2-mesa\u010dnej pauze \u0161portovci str\u00e1caj\u00fa <strong>19 a\u017e 20% zo spotreby kysl\u00edka<\/strong> a poc\u00edtia v\u00fdrazn\u00fd pokles svalovej sily. V tejto f\u00e1ze, sa bl\u00ed\u017eia u\u017e k 24 min\u00fatam a po dvoch mesiacoch zvy\u010dajne <strong>vykazuj\u00fa zn\u00ed\u017eenie o 26% VO2.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>Je \u0161okuj\u00face vidie\u0165, \u010do sa v \u013eudskom tele deje,&#8221;<\/em> hovor\u00ed Pino. <em>&#8220;u\u017e mo\u017eno vidie\u0165 mnoho zmien svalov, sily a hladiny tuku &#8211; naozaj sa za\u010dne zhor\u0161ova\u0165 \u0161trukt\u00fara dobrej formy&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;Niektor\u00fdch \u013eud\u00ed to m\u00f4\u017ee a\u017e nato\u013eko odr\u00e1dza\u0165, \u017ee ani neza\u010dn\u00fa cvi\u010di\u0165 kv\u00f4li obav\u00e1m, \u017ee v\u0161etko stratia&#8221;,<\/em> hovor\u00ed. <em>&#8220;Je to preto, \u017ee n\u00e1sledn\u00e1 obnova bude trva\u0165 dlh\u0161ie, tak\u017ee je d\u00f4le\u017eit\u00e9 na to myslie\u0165.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edmav\u00e9 je, ako Pino hovor\u00ed, \u017ee niektor\u00ed \u013eudia <strong>za tieto poklesy vinia vek<\/strong>, ale skuto\u010dnos\u0165 je tak\u00e1, \u017ee spotreba kysl\u00edka sa vekom dramaticky nemen\u00ed. <em>&#8220;Samozrejme, bude sa to eventu\u00e1lne meni\u0165 aj vekom, ale zvy\u010dajn\u00e9 zmeny s\u00fa sp\u00f4soben\u00e9 zvykom na intenz\u00edvne cvi\u010denie, a to je to, \u010do VO2 spomal\u00ed,&#8221;<\/em> hovor\u00ed. <em>&#8220;Nie je to a\u017e tak frekvencia cvi\u010denia, ale kvalita cvi\u010denia.&#8221;<\/em><\/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_sa_stane_so_svalmi_a_tukom\"><\/span>\u010co sa stane so svalmi a tukom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je pravda, \u017ee to \u0161portovec poc\u00edti najprv na kardiovaskul\u00e1rnom syst\u00e9me, no potom nasleduje strata svalovej hmoty. Berghdal tvrd\u00ed, \u017ee <strong>miera straty je z ve\u013ekej \u010dasti z\u00e1visl\u00e1 na veku<\/strong>, preto\u017ee \u010d\u00edm sme star\u0161\u00ed, t\u00fdm r\u00fdchlej\u0161ie str\u00e1came svaly.<\/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-869831032.jpg\" alt=\"Toto sa stane, ke\u010f va\u0161e telo prestane cvi\u010di\u0165\" width=\"843\" height=\"562\" title=\"Toto sa stane, ke\u010f va\u0161e telo prestane cvi\u010di\u0165\"\/><\/figure><\/div>\n\n\n\n<p><em>&#8220;Prierez svalov\u00fdch vl\u00e1kien- najm\u00e4 t\u00fdch, ktor\u00e9 naz\u00fdvame pomal\u00e9 vl\u00e1kna (nevyhnutn\u00e9 pre vytrvalostn\u00e9 a aer\u00f3bne aktivity), sa najprv r\u00fdchlo zmen\u0161\u00ed. To znamen\u00e1, \u017ee jedincovi podstupuj\u00facemu ne\u010dinnos\u0165 sa zredukuje mno\u017estvo svalov\u00e9ho tkaniva. Zmeny za\u010dn\u00fa po\u010das prv\u00fdch dvoch t\u00fd\u017ed\u0148ov. Okrem toho oxida\u010dn\u00e1 kapacita (tj. schopnos\u0165 mitochondri\u00ed vyr\u00e1ba\u0165 energiu) klesne do v\u00fdbu\u0161n\u00e9ho svalov\u00e9ho typu, ktor\u00e9mu sa hovor\u00ed r\u00fdchle svalov\u00e9 vl\u00e1kna.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea Pinoa, vysoko tr\u00e9novan\u00ed atl\u00e9ti maj\u00fa tendenciu vykazova\u0165 <strong>pokles aer\u00f3bnej vytrvalosti do troch t\u00fd\u017ed\u0148ov<\/strong> od za\u010diatku pauzy, ale e\u0161te aj po 12 t\u00fd\u017ed\u0148och bud\u00fa udr\u017eiava\u0165 <strong>v\u00fdznamn\u00e9 mno\u017estvo sily a vytrvalosti.<\/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\">&#8220;V podstate m\u00e1 starnutie podobn\u00e9 \u00fa\u010dinky ako n\u00e1hla pauza od tr\u00e9ningu.&#8221;<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8211; Andreas Bergdahl, odborn\u00fd asistent kardiovaskul\u00e1rnej fyziol\u00f3gie v Montreal Concordia University<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;Je to preto, \u017ee kond\u00edcia \u0161portovcov bola na vysokej \u00farovni,&#8221;<\/em> hovor\u00ed. <em>&#8220;Ale ak hovor\u00edme o menej zdatnom jednotlivcovi, jeho \u010d\u00edsla sa za\u010dn\u00fa bi\u0165 u\u017e sk\u00f4r.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pino hovor\u00ed, \u017ee bez oh\u013eadu na to, \u010di je dan\u00e1 osoba \u0161portovec alebo len niekto, kto cvi\u010d\u00ed pravidelne, \u00fa\u010dinok ne\u010dinnosti na \u0161truktur\u00e1lnom syst\u00e9me sa typicky <strong>prejav\u00ed medzi 10 a\u017e 28 d\u0148om<\/strong> ako zna\u010dn\u00e9&nbsp;<strong>zmen\u0161enie svalovej sily, vr\u00e1tane r\u00fdchlosti a obratnosti, pohyblivosti a straty koordin\u00e1cie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A potom je tu oh\u013ead na tuk. Hoci Pino tvrd\u00ed, \u017ee je <strong>premena svalov na tuk je ve\u013ek\u00fd m\u00fdtus.&nbsp;<\/strong><em>&#8220;To, \u010do sa naozaj stane, je, \u017ee svalov\u00e9 bunky, ktor\u00e9 s\u00fa \u00faplne in\u00e9 ako tukov\u00e9 bunky, sa zmen\u0161uj\u00fa, preto\u017ee nem\u00e1te dopyt sily a preto nerast\u00fa&#8221;<\/em>&nbsp;, <strong>povedal Pino.<\/strong> <em>&#8220;To je atrofia. Potom s\u00fa tu tukov\u00e9 bunky, ktor\u00e9 s\u00fa v\u00e4\u010d\u0161ie a v\u00e4\u010d\u0161ie a poved\u00fa k zmen\u00e1m vo va\u0161om vzh\u013eade. Namiesto toho, aby ste vyzerali \u0161t\u00edhlo a pevne, za\u010dnete ma\u0165 pocit plnosti a gu\u013eatosti.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f pr\u00edde na chudnutie pomocou cvi\u010denia, Pino hovor\u00ed, \u017ee tam existuj\u00fa tri d\u00f4le\u017eit\u00e9 komponenty: <strong>frekvencia, trvanie a intenzita<\/strong>, pri\u010dom prv\u00e9 dve s\u00fa najd\u00f4le\u017eitej\u0161ie.<\/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=\"Zlo_necinnosti\"><\/span>Zlo ne\u010dinnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Okrem n\u00e1rastu telesnej hmotnosti a zv\u00fd\u0161en\u00e9mu potenci\u00e1lu obezity, \u00faplne sedav\u00fd sp\u00f4sob \u017eivota m\u00f4\u017ee vies\u0165 <strong>k celej rade komplik\u00e1cii<\/strong>, vr\u00e1tane zdravotn\u00fdch probl\u00e9mov, ak\u00fdmi s\u00fa cukrovka, kardiovaskul\u00e1rne choroby a probl\u00e9my s k\u013abmi \u010di v\u00e4zmi. \u010eal\u0161\u00edm <strong>d\u00f4le\u017eit\u00fdm aspektom<\/strong> je, \u017ee nedostatok pohybu ur\u00fdchli pokles funk\u010dn\u00fdch kapac\u00edt, ktor\u00e9 s\u00fa spojen\u00e9 so starnut\u00edm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;Fyziologick\u00e9 a v\u00fdkonnostn\u00e9 mer\u00edtka sa r\u00fdchlo zlep\u0161ia v priebehu detstva a dosiahnu maximum medzi neskorou adolescenciou a vekom 30 rokov,&#8221;<\/em> hovor\u00ed Bergdahl. <em>&#8220;Pokles za\u010d\u00edna kr\u00e1tko po tom, niekedy okolo 40. roku \u017eivota, v z\u00e1vislosti na telesnom syst\u00e9me,pri\u010dom zmeny s\u00fa podobn\u00e9 ne\u010dinnosti.&#8221;<\/em> Pravideln\u00e9 cvi\u010denie v\u0161ak toto <strong>zhor\u0161ovanie stavu spomal\u00ed<\/strong> a va\u0161e telo bude &#8220;mlad\u0161ie&#8221; po dlh\u0161iu dobu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napokon, do \u00favahy prich\u00e1dzaj\u00fa aj<strong> psychologick\u00e9 \u00fa\u010dinky na fyzick\u00fa ne\u010dinnos\u0165<\/strong>, ktor\u00e9 je potrebn\u00e9 zv\u00e1\u017ei\u0165. Ako sa uk\u00e1zalo, nedostatok pohybu a ne\u010dinnos\u0165 m\u00e1 psychologick\u00e9 n\u00e1sledky, ako napr\u00edklad depresie, \u00fazkosti \u010di zn\u00ed\u017eenie sebavedomia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&#8220;<em>Nejak\u00e1 \u010das\u0165 t\u00fdchto psychologick\u00fdch n\u00e1sledkov m\u00e1 \u010do do\u010dinenia s prietokom krvi (op\u00e4\u0165 kysl\u00edk) do mozgu,&#8221; <\/em><strong>vysvet\u013euje Bergdahl.<\/strong><em> &#8220;Viac kysl\u00edka sa rovn\u00e1 lep\u0161ej funkcii mozgu. Okrem toho, cvi\u010denie je vlastne forma stresu, ale dobr\u00e9ho a kontrolovan\u00e9ho stresu, ktor\u00fd sa pou\u017e\u00edva na tr\u00e9novanie tela zvl\u00e1da\u0165 nielen zv\u00fd\u0161en\u00fa spotrebu kysl\u00edka, ale tie\u017e zv\u00fd\u0161en\u00e9 hladiny niektor\u00fdch horm\u00f3nov, ako je norepinefr\u00edn. Cvi\u010den\u00edm sa znecitlivia receptory, \u010do znamen\u00e1, \u017ee zv\u00fd\u0161en\u00e1 koncentr\u00e1cia t\u00fdchto horm\u00f3nov bude dlh\u0161ie trva\u0165, rovnako ako dlh\u0161ie vystavovenie v\u00e1\u0161ho tela stresu.&#8221;&nbsp;<\/em>Tak\u017ee n<strong>edostatok cvi\u010denia vytv\u00e1ra opa\u010dn\u00fd \u00fa\u010dinok.<\/strong><\/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=\"Riesenim_je_aktivny_odpocinok\"><\/span>Rie\u0161en\u00edm je akt\u00edvny odpo\u010dinok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tak\u017ee je jasn\u00e9, \u017ee n\u00e1hle prijatie sedav\u00e9ho \u0161t\u00fdlu \u017eivota, najm\u00e4 po dobe pravideln\u00fdch tr\u00e9ningov <strong>m\u00e1 hlboko negat\u00edvny vplyv na organizmus.&nbsp;<\/strong><em>&#8220;Preto je d\u00f4le\u017eit\u00e9 zosta\u0165 fyzicky akt\u00edvny aj ke\u010f netr\u00e9nujete tak, ako ste zvyknut\u00ed. Aj ke\u010f budete ma\u0165 prest\u00e1vku, st\u00e1le mus\u00edte by\u0165 v pohybe. &#8220;<\/em> <strong>hovor\u00ed Pino.<\/strong> <em>&#8220;To je to, \u010do naz\u00fdvame <strong>akt\u00edvny odpo\u010dinok.<\/strong>&#8220;<\/em><\/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-609926926.jpg\" alt=\"Toto sa stane, ke\u010f va\u0161e telo prestane cvi\u010di\u0165\" width=\"843\" height=\"562\" title=\"Toto sa stane, ke\u010f va\u0161e telo prestane cvi\u010di\u0165\"\/><\/figure><\/div>\n\n\n\n<p>A nakoniec, Pino odpor\u00fa\u010da, aby \u0161portovci, dokonca aj potom, \u010do be\u017eia napr\u00edklad marat\u00f3n, alebo pri lie\u010den\u00ed sa zo zranenia, st\u00e1le <strong>h\u013eadali sp\u00f4soby ako osta\u0165 akt\u00edvny<\/strong>. Odpor\u00fa\u010da rotoped, eliptick\u00fd trena\u017e\u00e9r alebo veslovanie. Mnoho \u0161portovcov m\u00e1 tie\u017e kr\u00ed\u017eov\u00e9 tr\u00e9ningy po\u010das <strong>\u201eobdobia ne\u010dinnosti\u201c.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;To je pre tvrdo pracuj\u00face svaly men\u0161ou prest\u00e1vkou,&#8221;<\/em> hovor\u00ed, <em>&#8220;no z\u00e1rove\u0148 nestratia to\u013eko aer\u00f3bnej kond\u00edcie.&#8221;<\/em><\/p>\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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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\/multivitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMultivitamins\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","protected":false},"excerpt":{"rendered":"<p>Sami dobre viete, \u017ee zosta\u0165 vo forme si vy\u017eaduje mnoho tvrdej driny v pravideln\u00fdch intervaloch. Ale \u010do sa stane s va\u0161im telom, ke\u010f si d\u00e1te pauzu od cvi\u010denia \u010di u\u017e z d\u00f4vodu oddychu alebo zranenia. 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