{"id":300088,"date":"2021-10-01T00:38:17","date_gmt":"2021-09-30T22:38:17","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=300088"},"modified":"2024-06-04T13:33:06","modified_gmt":"2024-06-04T11:33:06","slug":"ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/","title":{"rendered":"Ako sa zmen\u00ed telo a myse\u013e, ke\u010f \u010dlovek za\u010dne cvi\u010di\u0165 a jes\u0165 zdravo?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/#1_Viac_energie_na_vsetky_aktivity\" title=\"1. Viac energie na v\u0161etky aktivity\">1. Viac energie na v\u0161etky aktivity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/#2_Lepsie_sustredenie_sa\" title=\"2. Lep\u0161ie s\u00fastredenie sa\">2. Lep\u0161ie s\u00fastredenie sa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/#3_Lepsia_nalada\" title=\"3. Lep\u0161ia n\u00e1lada\">3. Lep\u0161ia n\u00e1lada<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/#4_Lepsia_kvalita_vlasov_a_nechtov\" title=\"4. Lep\u0161ia kvalita vlasov a nechtov\">4. Lep\u0161ia kvalita vlasov a nechtov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/#5_Zdravsia_a_mladsia_plet\" title=\"5. Zdrav\u0161ia a mlad\u0161ia ple\u0165\">5. Zdrav\u0161ia a mlad\u0161ia ple\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\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/#6_Zbavenie_sa_bolesti_hlavy\" title=\"6. Zbavenie sa bolesti hlavy\">6. Zbavenie sa bolesti hlavy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/#7_Lepsie_travenie_ziadne_nafuknute_brucho\" title=\"7. Lep\u0161ie tr\u00e1venie, \u017eiadne naf\u00faknut\u00e9 brucho\">7. Lep\u0161ie tr\u00e1venie, \u017eiadne naf\u00faknut\u00e9 brucho<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/#8_Zbavenie_sa_opuchu_noh\" title=\"8. Zbavenie sa opuchu n\u00f4h\">8. Zbavenie sa opuchu n\u00f4h<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/#9_Zbavenie_sa_neustaleho_hladu_a_chuti_na_sladke\" title=\"9. Zbavenie sa neust\u00e1leho hladu a chuti na sladk\u00e9\">9. Zbavenie sa neust\u00e1leho hladu a chuti na sladk\u00e9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/#10_Volnejsie_oblecenie\" title=\"10. Vo\u013enej\u0161ie oble\u010denie\">10. Vo\u013enej\u0161ie oble\u010denie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/#11_Pevnejsia_postava_a_menej_celulitidy\" title=\"11. Pevnej\u0161ia postava a menej celulit\u00eddy\">11. Pevnej\u0161ia postava a menej celulit\u00eddy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/#12_Lepsia_fyzicka\" title=\"12. Lep\u0161ia fyzi\u010dka\">12. Lep\u0161ia fyzi\u010dka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/#13_Vacsia_sila\" title=\"13. V\u00e4\u010d\u0161ia sila\">13. V\u00e4\u010d\u0161ia sila<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/#14_Jedlo_uz_nie_je_strasiak\" title=\"14. Jedlo u\u017e nie je stra\u0161iak\">14. Jedlo u\u017e nie je stra\u0161iak<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/#15_Kvalitnejsi_spanok\" title=\"15. Kvalitnej\u0161\u00ed sp\u00e1nok\">15. Kvalitnej\u0161\u00ed sp\u00e1nok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/#16_Lepsie_zvladanie_stresu\" title=\"16. Lep\u0161ie zvl\u00e1danie stresu\">16. Lep\u0161ie zvl\u00e1danie stresu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/#17_Silnejsia_imunita\" title=\"17. Silnej\u0161ia imunita\">17. Silnej\u0161ia imunita<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/#18_Lepsie_drzanie_tela_bez_bolesti_chrbta\" title=\"18. Lep\u0161ie dr\u017eanie tela bez bolesti chrbta\">18. Lep\u0161ie dr\u017eanie tela bez bolesti chrbta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/#19_Vacsia_chut_na_sex\" title=\"19. V\u00e4\u010d\u0161ia chu\u0165 na sex\">19. V\u00e4\u010d\u0161ia chu\u0165 na sex<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/#20_Vyssie_sebavedomie_aj_atraktivita\" title=\"20. Vy\u0161\u0161ie sebavedomie aj atraktivita\">20. Vy\u0161\u0161ie sebavedomie aj atraktivita<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/#Vsetko_co_potrebujete_vediet_o_tom_ako_vam_cvicenie_a_zdrava_strava_zmenia_zivot\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o tom, ako v\u00e1m cvi\u010denie a zdrav\u00e1 strava zmenia \u017eivot\">V\u0161etko, \u010do potrebujete vedie\u0165 o tom, ako v\u00e1m cvi\u010denie a zdrav\u00e1 strava zmenia \u017eivot<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/#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>Prem\u00fd\u0161\u013eali ste niekedy o tom, ak\u00fd vplyv m\u00e1 pohyb a strava na va\u0161u<strong> n\u00e1ladu, energiu a postavu<\/strong>? Mo\u017eno sa r\u00e1no bud\u00edte unaven\u00ed, st\u00e1le v\u00e1s tr\u00e1pi chu\u0165 na sladk\u00e9 a tie nohavice sa tie\u017e zap\u00ednaj\u00fa \u010d\u00edm \u010falej, t\u00fdm hor\u0161ie. Sk\u00faste sa zamyslie\u0165 nad t\u00fdm, ako vyzer\u00e1 v\u00e1\u0161 de\u0148. Ak od r\u00e1na do ve\u010dera sed\u00edte pri po\u010d\u00edta\u010di, prelievate sa k\u00e1vou a va\u0161a strava je zlo\u017een\u00e1 preva\u017ene z vysoko priemyselne spracovan\u00fdch pokrmov, mo\u017eno ste pr\u00e1ve narazili na svoj najv\u00e4\u010d\u0161\u00ed probl\u00e9m. Nebojte sa, nie ste v tom sami. V rovnakej situ\u00e1cii bola aj na\u0161a <strong>modelov\u00e1 \u017eena \u2013 Michaela<\/strong>. Rozhodla sa v\u0161ak, \u017ee to tak nenech\u00e1. Po\u010das uplynul\u00e9ho roku do svojho \u017eivota zaradila <strong>pravideln\u00fd pohyb, vyradila junk food, stravuje sa preva\u017ene celistv\u00fdmi potravinami, dodr\u017euje pitn\u00fd re\u017eim <\/strong>a sama sa nesta\u010d\u00ed \u010dudova\u0165, ak\u00e9 skvel\u00e9 m\u00e1 v\u00fdsledky. A ani <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/30-dnova-vyzva-ktora-vam-pomoze-natrvalo-schudnut-a-spravne-jest\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nemusela zara\u010fova\u0165 \u017eiadny \u201e\u00fa\u010dinn\u00fd detox\u201c<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010fme sa spolu bli\u017e\u0161ie pozrie\u0165 na to, \u010di sa jej podarilo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zr\u00fdchli\u0165 metabolizmus<\/a> tak, ako si priala, a ak\u00e9 in\u00e9 rozdiely vid\u00ed. Mo\u017eno v\u00e1s to motivuje k tomu, aby ste aj vy urobili aspo\u0148 drobn\u00e9 zmeny vo svojom \u017eivote.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Viac_energie_na_vsetky_aktivity\"><\/span>1. Viac energie na v\u0161etky aktivity<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Michaela vyradila ultraspracovan\u00e9 potraviny, ako s\u00fa \u0161i\u0161ky, hamburgery z fast foodu, ty\u010dinky a podobn\u00e9 lah\u00f4dky. Sama sa nesta\u010dila \u010dudova\u0165, \u010do sa stalo potom. V\u010faka <strong>pr\u00edsunu kvalitn\u00fdch potrav\u00edn s vyv\u00e1\u017een\u00fdm pomerom v\u0161etk\u00fdch makro\u017eiv\u00edn<\/strong> m\u00e1 zrazu <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dostatok energie<\/a> na pr\u00e1cu, starostlivos\u0165 o dom\u00e1cnos\u0165 a \u010fal\u0161ie aktivity. U\u017e sa jej nest\u00e1va, \u017ee by ju po ka\u017edom jedle pochytila <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">t\u00fa\u017eba \u00eds\u0165 si na chv\u00ed\u013eu zdriemnu\u0165<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Namiesto jazdenia na aute chod\u00ed pe\u0161o, a dokonca na\u0161la silu na to, aby za\u010dala <strong>pravidelne \u0161portova\u0165<\/strong>. Pr\u00edvaly endorf\u00ednov po cvi\u010den\u00ed jej dod\u00e1vaj\u00fa e\u0161te \u010fal\u0161iu energiu navy\u0161e. M\u00e1 pocit, \u017ee teraz u\u017e zvl\u00e1dne \u00faplne v\u0161etko. Okolie sa nesta\u010d\u00ed \u010dudova\u0165, ako sa t\u00e1to neust\u00e1le unaven\u00e1 \u017eena men\u00ed v\u0161etk\u00fdm pred o\u010dami. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/Unvkc_0zFxlbvfUY24B5q-LHZTr5WvXr9xQZdlmGf1p7tq7PV7qou5pq2YDGv4jC7-xdXiNo1PhQ_7_1x9kLiaprZ_o9GkrFkcWYqrc38e4MssShVesvjcJy_gXXJB4uk1Jb3PFY=s0\" alt=\"\"\/><\/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\"><span class=\"ez-toc-section\" id=\"2_Lepsie_sustredenie_sa\"><\/span>2. Lep\u0161ie s\u00fastredenie sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na to, \u017ee je \u0161port spojen\u00fd s<strong> lep\u0161ou s\u00fastredenos\u0165ou<\/strong>, pri\u0161la Michaela \u00faplnou n\u00e1hodou. Ke\u010f jej u\u017e u\u010denie ne\u0161lo do hlavy, \u0161la sa prejs\u0165. Po hodine <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/psychicka-pohoda-chudnutie-a-kvalitnejsi-spanok-ake-su-dalsie-vyhody-turistiky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ch\u00f4dze v pr\u00edrode<\/a> sa v\u0161ak vr\u00e1tila s <strong>\u010distou mys\u013eou<\/strong> a e\u0161te sa vl\u00e1dala u\u010di\u0165 nejak\u00fd \u010das navy\u0161e. V\u00fdskumy dokonca ukazuj\u00fa, \u017ee u\u017e po 20-min\u00fatovom cvi\u010den\u00ed mali mlad\u00ed respondenti<strong> lep\u0161ie v\u00fdkony<\/strong> v teste z matematiky. Fyzick\u00e1 aktivita m\u00e1 toti\u017e mnoho pozit\u00edvnych dopadov na n\u00e1\u0161 mozog. Cvi\u010denie pom\u00e1ha napr\u00edklad <strong>zlep\u0161i\u0165 n\u00e1ladu, sp\u00e1nok, zni\u017eova\u0165 stres a tie\u017e \u00fazkos\u0165<\/strong>. V\u0161etky tieto faktory maj\u00fa vplyv aj na to, ako sa dok\u00e1\u017eeme s\u00fastredi\u0165. Kto by sa zvl\u00e1dol naplno venova\u0165 u\u010deniu, ke\u010f je unaven\u00fd, vystresovan\u00fd alebo c\u00edti \u00fazkos\u0165? Zn\u00ed\u017eenie t\u00fdchto negat\u00edvnych faktorov je teda pre dobr\u00fa s\u00fastredenos\u0165 absol\u00fatne k\u013e\u00fa\u010dov\u00e9. V\u00fdsledky v\u00fdskumov v\u0161ak&nbsp; nazna\u010duj\u00fa, \u017ee akt\u00edvnej\u0161\u00ed \u013eudia maj\u00fa <strong>v\u00e4\u010d\u0161iu \u010das\u0165 mozgu, ktor\u00e1 ovl\u00e1da my\u0161lienky a pam\u00e4\u0165<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Michaela c\u00edti v\u00fdhody \u0161portovania u\u017e teraz. Kedyko\u013evek sa potrebuje u\u010di\u0165 a m\u00e1 probl\u00e9m so s\u00fastreden\u00edm, ide si za\u0161portova\u0165, a nakoniec ide v\u0161etko lep\u0161ie. Cvi\u010denie je v\u0161ak ve\u013emi d\u00f4le\u017eit\u00e9 aj vo vy\u0161\u0161om veku. \u0160t\u00fadie ukazuj\u00fa, \u017ee <strong>fyzick\u00e1 aktivita m\u00f4\u017ee u star\u0161\u00edch \u013eud\u00ed oddiali\u0165 pokles kognit\u00edvnych funkci\u00ed<\/strong>. Medzi ne zara\u010fujeme napr\u00edklad u\u010denie, pam\u00e4\u0165, koncentr\u00e1ciu \u010di r\u00fdchlos\u0165 myslenia. Pri pohybe toti\u017e doch\u00e1dza k tomu, \u017ee sa do mozgu pumpuje v\u00e4\u010d\u0161ie mno\u017estvo okysli\u010denej krvi. Aj tento faktor teda prispieva k tomu, \u017ee sa m\u00f4\u017eu <strong>vytv\u00e1ra\u0165 nov\u00e9 nervov\u00e9 spojenia<\/strong>, \u010do od\u010fa\u013euje spom\u00ednan\u00fd kognit\u00edvny \u00fapadok. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Lepsia_nalada\"><\/span>3. Lep\u0161ia n\u00e1lada<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010co si Michaela na \u0161porte naozaj ob\u013e\u00fabila, s\u00fa pocity, ktor\u00e9 sa po cvi\u010den\u00ed dostavia. Napriek tomu, \u017ee m\u00e1 ob\u010das de\u0148, ke\u010f sa jej ni\u010d nechce, nakoniec sa prehovor\u00ed a <strong>vyraz\u00ed do fitka, na bicykel, kor\u010dule alebo si d\u00e1 aspo\u0148 svi\u017enej\u0161iu prech\u00e1dzku<\/strong>. Ten pr\u00edval dobrej n\u00e1lady toti\u017e stoj\u00ed za to. V\u010fa\u010d\u00ed za\u0148 <strong>endorf\u00ednom<\/strong>, \u010do s\u00fa chemick\u00e9 l\u00e1tky, \u010dasto ozna\u010dovan\u00e9 ako horm\u00f3ny \u0161\u0165astia, ktor\u00e9 telo uvo\u013e\u0148uje cvi\u010den\u00edm. Tie v organizme navodzuj\u00fa podobn\u00e9 pocity ako zn\u00e1my opi\u00e1t morf\u00edn. Po cvi\u010den\u00ed preto \u010dlovek \u010dasto c\u00edti euf\u00f3riu a m\u00f4\u017ee si<strong> u\u017e\u00edva\u0165 pr\u00edval dobrej n\u00e1lady<\/strong>. Ich sedat\u00edvny (upokojuj\u00faci) \u00fa\u010dinok zase pom\u00e1ha <strong>zni\u017eova\u0165 stres<\/strong>. Endorf\u00edny navy\u0161e do ur\u010ditej miery funguj\u00fa ako analgetikum. To znamen\u00e1, \u017ee s\u00fa schopn\u00e9 <strong>zn\u00ed\u017ei\u0165 vn\u00edmanie bolesti<\/strong>. Je to v\u010faka tomu, \u017ee sa endorf\u00edny via\u017eu na rovnak\u00e9 receptory neur\u00f3nov ako lieky proti bolesti. Aj to sa Michaela sna\u017e\u00ed vyu\u017ei\u0165 vo svoj prospech. Zistila, \u017ee jej pohyb dokonca <strong>pom\u00e1ha na boles\u0165 hlavy<\/strong> a tie\u017e brucha pred men\u0161tru\u00e1ciou. <span class=\"tadv-color\" style=\"color: #ff6600\">[3] [6\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac inform\u00e1ci\u00ed o v\u00fdhod\u00e1ch jednotliv\u00fdch \u0161portov, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok o <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">benefitoch cyklistiky<\/a> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">behu<\/a>.<\/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=\"32659,36358,65239,67330,80965\" ><\/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=\"4_Lepsia_kvalita_vlasov_a_nechtov\"><\/span>4. Lep\u0161ia kvalita vlasov a nechtov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za zlep\u0161enie <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vlasy-nechty-a-pokozka\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvality vlasov a nechtov<\/a> v\u010fa\u010d\u00ed Michaela predov\u0161etk\u00fdm <strong>zmen\u00e1m v strave<\/strong>, ktor\u00e9 urobila. \u0160i\u0161ky na ra\u0148ajky vymenila za <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-porridge-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00fa ka\u0161u s prote\u00ednom<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/susene-ovocie\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovoc\u00edm<\/a>. Ani obedov\u00fa pauzu u\u017e netr\u00e1vi vo fast foode, ale v kuchynke <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-efektivnu-pripravu-jedal-a-krabickovanie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">s vlastnou krabi\u010dkou<\/a>. No a na ve\u010deru si namiesto dovozu pizze rad\u0161ej pripravuje vlastn\u00fd <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Cestoviny\/\" class=\"ek-link\">cestovinov\u00fd <\/a>\u0161al\u00e1t s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tuniakom<\/a>. V\u010faka t\u00fdmto zmen\u00e1m je schopn\u00e1 <strong>telu zaisti\u0165 dostatok mikro\u017eiv\u00edn, ako s\u00fa napr\u00edklad vitam\u00edny a miner\u00e1lne l\u00e1tky, ktor\u00e9 maj\u00fa vplyv na kvalitu nechtov a vlasov<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Michaela po nejakom \u010dase za\u010dala pozorova\u0165, \u017ee s\u00fa jej vlasy v\u00fdrazne pevnej\u0161ie, hustej\u0161ie a menej jej vypad\u00e1vaj\u00fa. Takisto sa jej kone\u010dne <strong>prestali l\u00e1ma\u0165 nechty<\/strong>. Dostatok vitam\u00ednov m\u00e1 v\u0161ak pozit\u00edvny vplyv aj na <strong>zdravie kost\u00ed<\/strong>, \u010do Michaela ocen\u00ed predov\u0161etk\u00fdm v neskor\u0161om veku, ke\u010f sa kvalita kost\u00ed zvy\u010dajne zhor\u0161uje. K vy\u0161\u0161ej pevnosti a zdraviu kost\u00ed prispieva aj <strong>dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn a silov\u00fd tr\u00e9ning<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre na\u0161e zdravie aj vzh\u013ead je k\u013e\u00fa\u010dov\u00e1 vyv\u00e1\u017een\u00e1 strava obsahuj\u00faca v\u0161etky potrebn\u00e9 zlo\u017eky. Aby ste si urobili lep\u0161iu predstavu, m\u00e1me pre v\u00e1s aj konkr\u00e9tne vymenovanie mikro\u017eiv\u00edn, ktor\u00e9 s\u00fa <strong>priamo spojen\u00e9 so zdrav\u00edm vlasov, nechtov \u010di kost\u00ed<\/strong>.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/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\">\n<h3 class=\"wp-block-heading\"><strong>Vitam\u00edny a miner\u00e1lne l\u00e1tky pre kvalitn\u00e9 nechty<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sel\u00e9n<\/li>\n\n\n\n<li>zinok<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vitam\u00edny a miner\u00e1lne l\u00e1tky pre kvalitn\u00e9 vlasy<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/d-biotin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn B7 (biot\u00edn)<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bisglycinat-mednaty-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">me\u010f<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/selen-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sel\u00e9n<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zinok-100-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zinok<\/a><\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>Vitam\u00edny a miner\u00e1lne l\u00e1tky pre zdrav\u00e9 kosti<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zinok&nbsp;<\/li>\n\n\n\n<li>fosfor&nbsp;<\/li>\n\n\n\n<li><a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/magnesium-chelate-b6-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hor\u010d\u00edk<\/a><\/li>\n\n\n\n<li>mang\u00e1n&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/calcium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1pnik<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/vitamin-c-1000-mg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn C<\/a><\/li>\n\n\n\n<li><a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn D<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn K<\/a><\/li>\n<\/ul>\n<\/div>\n<\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/image00007-1124x749.jpeg\" alt=\"Lep\u0161ia kvalita vlasov a nechtov v\u010faka zdravej strave\" class=\"wp-image-298169\" style=\"width:843px;height:562px\" title=\"Lep\u0161ia kvalita vlasov a nechtov v\u010faka zdravej strave\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/image00007-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/image00007-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/image00007.jpeg 1440w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Zdravsia_a_mladsia_plet\"><\/span>5. Zdrav\u0161ia a mlad\u0161ia ple\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zmeny v jed\u00e1lni\u010dku sa prejavili aj v \u010fal\u0161ej oblasti, a tou je <strong>vzh\u013ead <\/strong><a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-vybrat-najlepsi-kolagen-pre-zdravu-pokozku-a-klby\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pleti<\/strong><\/a>. Michaela sa za\u010dala <strong>vyh\u00fdba\u0165 alkoholu<\/strong> a d\u00e1va si ve\u013ek\u00fd pozor na to, aby ka\u017ed\u00fd de\u0148 vypila <strong>potrebn\u00e9 mno\u017estvo vody, teda 30 \u2013 45 ml na kg telesnej hmotnosti<\/strong>. V\u010faka tomu, \u017ee za\u010dala prirodzene zara\u010fova\u0165 v\u00e4\u010d\u0161ie mno\u017estvo zdrav\u0161\u00edch potrav\u00edn, zlep\u0161ilo sa tie\u017e jej akn\u00e9, ktor\u00e9 ju dlh\u00fd \u010das tr\u00e1pilo. S vyv\u00e1\u017een\u00fdm jed\u00e1lni\u010dkom m\u00e1 v strave dostatok zinku, j\u00f3du, medi, <a href=\"https:\/\/gymbeam.sk\/vitamin-b3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednu B3 (niac\u00edn)<\/a>, vitam\u00ednu B2 (riboflav\u00edn), vitam\u00ednu A a vitam\u00ednu C. <span class=\"tadv-color\" style=\"color: #ff6600\">[12\u201314]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takisto nezab\u00fada ani na <a aria-label=\"(opens in a new tab)\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.sk\/omega-3-6-9-gymbeam.html&amp;source=gmail&amp;ust=1633698815142000&amp;usg=AFQjCNHG7_mHjFbKptMn82KUWPnsgTHxrA\" href=\"https:\/\/gymbeam.sk\/omega-3-6-9-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>omega-3 a omega-6 mastn\u00e9 kyseliny<\/strong><\/a>, ktor\u00e9 m\u00f4\u017eu ma\u0165 pozit\u00edvny vplyv na ple\u0165. Pod\u013ea v\u00fdsledkov \u0161t\u00fadi\u00ed s\u00fa dokonca schopn\u00e9 do ur\u010ditej miery zni\u017eova\u0165 <strong>riziko vzniku nemelan\u00f3movej rakoviny ko\u017ee<\/strong>. Pravidelne teda konzumuje napr\u00edklad <a aria-label=\"(opens in a new tab)\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.sk\/sardinky-v-olivovom-oleji-gymbeam.html&amp;source=gmail&amp;ust=1633698815142000&amp;usg=AFQjCNEPQqHaOBVA1NCxH4pxJcyPfNlFxA\" href=\"https:\/\/gymbeam.sk\/sardinky-v-olivovom-oleji-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tu\u010dn\u00e9 ryby<\/a>, <a aria-label=\"(opens in a new tab)\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.sk\/vlasske-orechy-gymbeam.html&amp;source=gmail&amp;ust=1633698815142000&amp;usg=AFQjCNHJ4H1VlC2LSoE4wkRqd-NLUw0DOQ\" href=\"https:\/\/gymbeam.sk\/vlasske-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vla\u0161sk\u00e9 orechy<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/mandle-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mandle<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/bio-lan-hnedy-semena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u013eanov\u00e9 semienka<\/a>. Ak by mala aj napriek tomu pocit, \u017ee jej nejak\u00e9 mikro\u017eiviny ch\u00fdbaj\u00fa, m\u00f4\u017ee kedyko\u013evek zaradi\u0165 <a aria-label=\"(opens in a new tab)\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.sk\/mineraly-1&amp;source=gmail&amp;ust=1633698815142000&amp;usg=AFQjCNEdGYNtMvMf-xC_zKvHE8UpNRUEdg\" href=\"https:\/\/gymbeam.sk\/mineraly-1\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">suplement\u00e1ciu<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[12\u201314]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Zbavenie_sa_bolesti_hlavy\"><\/span>6. Zbavenie sa bolesti hlavy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Boles\u0165 hlavy bola predt\u00fdm Michaelin\u00fdm \u010dast\u00fdm probl\u00e9mom. U\u017e ani ned\u00fafala, \u017ee by sa ich mohla niekedy zbavi\u0165. A pritom sta\u010dilo tak m\u00e1lo \u2013 <strong>viac sa zamera\u0165 na pitn\u00fd re\u017eim<\/strong>. U\u017e neza\u010d\u00edna svoj de\u0148 k\u00e1vou. Namiesto toho hne\u010f po prebuden\u00ed vypije dva ve\u013ek\u00e9 poh\u00e1re vody. A\u017e potom si vychutn\u00e1 svoje rann\u00e9 lungo. Cez de\u0148 m\u00e1 na pracovnom stole neust\u00e1le&nbsp;<a aria-label=\"(opens in a new tab)\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.sk\/flasa-bamboo-infuse-500-ml-vanavita.html&amp;source=gmail&amp;ust=1633698826647000&amp;usg=AFQjCNEzqy3VKsXPA7nNX5So5qewgbn5pA\" href=\"https:\/\/gymbeam.sk\/flasa-bamboo-infuse-500-ml-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>f\u013ea\u0161u<\/strong><\/a>, aby na vodu nezab\u00fadala. Michaela m\u00e1 \u010fal\u0161ie tekutiny napr\u00edklad v <strong>polievke<\/strong>, ktor\u00fa si d\u00e1va pravidelne pred hlavn\u00fdm obedov\u00fdm chodom. Na popolud\u0148aj\u0161\u00ed tr\u00e9ning si berie svoj <a aria-label=\"(opens in a new tab)\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.sk\/flasa-hydrator-1-89-l-beastpink.html&amp;source=gmail&amp;ust=1633698826647000&amp;usg=AFQjCNEQbEW-Bjn7yn2R7vKP93_fU22jDQ\" href=\"https:\/\/gymbeam.sk\/flasa-hydrator-1-89-l-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ob\u013e\u00faben\u00fd ru\u017eov\u00fd hydr\u00e1tor<\/a>, v ktorom zmie\u0161a vodu s&nbsp;<a href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" aria-label=\"BCAA (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>. Tie jej svojou sladkou chu\u0165ou spestria pitn\u00fd re\u017eim a <strong>obsiahnut\u00e9 aminokyseliny<\/strong> navy\u0161e podporia regener\u00e1ciu po tr\u00e9ningu. Svoj pitn\u00fd re\u017eim zakon\u010duje ve\u010dern\u00fdm medovkov\u00fdm \u010dajom, ktor\u00fd jej pom\u00e1ha upokoji\u0165 myse\u013e a pripravi\u0165 sa na sp\u00e1nok.&nbsp;<strong>Boles\u0165 hlavy nemala \u0161ancu<\/strong>, a Michaela tak m\u00f4\u017ee \u00eds\u0165 neru\u0161ene spa\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma viac inform\u00e1ci\u00ed o tom, pre\u010do je&nbsp;<strong>pitn\u00fd re\u017eim<\/strong>&nbsp;d\u00f4le\u017eit\u00fd, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok&nbsp;<a href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako nedostato\u010dn\u00fd pitn\u00fd re\u017eim ovplyv\u0148uje zdravie?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/iStock-1249628154-1124x749.jpg\" alt=\"Zdrav\u00e1 strava a pohyb m\u00f4\u017eu pom\u00f4c\u0165 s boles\u0165ou hlavy\" class=\"wp-image-298184\" style=\"width:843px;height:562px\" title=\"Zdrav\u00e1 strava a pohyb m\u00f4\u017eu pom\u00f4c\u0165 s boles\u0165ou hlavy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1249628154-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1249628154-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1249628154-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1249628154-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Lepsie_travenie_ziadne_nafuknute_brucho\"><\/span>7. Lep\u0161ie tr\u00e1venie, \u017eiadne naf\u00faknut\u00e9 brucho<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Naf\u00faknut\u00e9 brucho<\/strong>&nbsp;bolo \u010fal\u0161\u00edm probl\u00e9mom&nbsp;<strong>spojen\u00fdm so zlou \u017eivotospr\u00e1vou<\/strong>, ktor\u00fd Michaelu dos\u0165 tr\u00e1pil. Ob\u010das sa dostala dokonca a\u017e do situ\u00e1cie, \u017ee u\u017e r\u00e1no nebola schopn\u00e1 zapn\u00fa\u0165 nohavice. Jej \u0161atn\u00edk preto tvorili preva\u017ene vo\u013en\u00e9 k\u00fasky oble\u010denia, ktor\u00e9 tento probl\u00e9m zakryli. To jej v\u0161ak na sebavedom\u00ed ve\u013emi nepridalo. P\u00fdtate sa, ako sa zbavila tohto nepr\u00edjemn\u00e9ho probl\u00e9mu? Najviac jej pomohlo zaradi\u0165 <strong>men\u0161ie porcie jedla, ktor\u00e9 konzumuje v pokoji<\/strong>. Ka\u017ed\u00fd k\u00fasok d\u00f4kladne po\u017euje a u\u017e neje doslova po\u010das ch\u00f4dze. Prospieva jej aj \u0161port, ktor\u00fd dok\u00e1\u017ee&nbsp;<strong>stimulova\u0165 pohyb \u010driev a krvn\u00fd obeh<\/strong>. To m\u00f4\u017ee fungova\u0165 ako&nbsp;<strong>prevencia z\u00e1pchy<\/strong>, ktor\u00e1 bola aj v Michaelinom pr\u00edpade pr\u00ed\u010dinou naf\u00faknut\u00e9ho brucha. Takisto jej prospelo zamera\u0165 sa na&nbsp;<strong>dostato\u010dn\u00fd pr\u00edjem&nbsp;<\/strong><a aria-label=\"(opens in a new tab)\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.sk\/blog\/myty-a-fakty-o-ovoci-detoxikuje-a-moze-sa-pri-chudnuti-jest-popoludni-aj-vecer\/&amp;source=gmail&amp;ust=1633698826647000&amp;usg=AFQjCNFjQYTx0SMRUjmh8B_DLyDFRP--4w\" href=\"https:\/\/gymbeam.sk\/blog\/myty-a-fakty-o-ovoci-detoxikuje-a-moze-sa-pri-chudnuti-jest-popoludni-aj-vecer\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vl\u00e1kniny z ovocia<\/strong><\/a><strong>, zo zeleniny a z celozrnn\u00fdch potrav\u00edn<\/strong>. T\u00e1 je toti\u017e pre spr\u00e1vne funguj\u00face tr\u00e1venie prakticky nevyhnutn\u00e1.<span style=\"color: #ff6600\" class=\"tadv-color\"> [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomocou pravideln\u00fdch <strong>poobedn\u00fdch prech\u00e1dzok&nbsp;<\/strong>a lep\u0161ieho zlo\u017eenia stravy sa zbavila naf\u00faknut\u00e9ho brucha aj \u010fal\u0161\u00edch tr\u00e1viacich probl\u00e9mov. V\u010faka tomu m\u00f4\u017ee zase nosi\u0165 svoje ob\u013e\u00faben\u00e9 k\u00fasky po p\u00e1s. <span class=\"tadv-color\" style=\"color: #ff6600\">[16\u201317]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac tipov, ako bojova\u0165 s naf\u00faknut\u00fdm bruchom, nemal by v\u00e1m ujs\u0165 \u010dl\u00e1nok <a aria-label=\"(opens in a new tab)\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/&amp;source=gmail&amp;ust=1633698826647000&amp;usg=AFQjCNGnPdGRHXIP3ZpkN4ofltq9PHBCLw\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pre\u010do v\u00e1s tr\u00e1pi naf\u00faknut\u00e9 brucho a ako sa ho zbavi\u0165?<\/strong><\/a><\/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=\"8_Zbavenie_sa_opuchu_noh\"><\/span>8. Zbavenie sa opuchu n\u00f4h<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To, \u017ee m\u00e1 Michaela po celom dni v kancel\u00e1rii&nbsp;<strong>opuchnut\u00e9 nohy a \u010dlenky<\/strong>, u\u017e brala ako samozrejmos\u0165. O to viac ju prekvapilo, ke\u010f zistila, \u017ee s postupn\u00fdmi zmenami v \u017eivote sa za\u010dal opuch a pocit \u0165a\u017ek\u00fdch n\u00f4h zni\u017eova\u0165. K\u013e\u00fa\u010dov\u00e9 bolo, \u017ee za\u010dala<strong>&nbsp;pi\u0165 viac tekut\u00edn<\/strong>, t\u00fdm p\u00e1dom telo nemalo tendenciu vodu zbyto\u010dne zadr\u017eiava\u0165. Takisto pomohlo, \u017ee <strong>obmedzila pr\u00edjem soli<\/strong> v\u010faka vyradeniu ultraspracovan\u00fdch potrav\u00edn zo svojho ka\u017edodenn\u00e9ho jed\u00e1lni\u010dka. Michaela za\u010dala by\u0165 taktie\u017e viac akt\u00edvna po\u010das d\u0148a. V pr\u00e1ci si vytvor\u00ed priestor na kr\u00e1tke pauzy, ke\u010f sa pona\u0165ahuje alebo prejde po kancel\u00e1rii. Z\u00e1rove\u0148 prestala pou\u017e\u00edva\u0165 v\u00fd\u0165ah a namiesto toho <strong>chod\u00ed po schodoch<\/strong>. Aj tak\u00e9 zdanliv\u00e9 drobnosti m\u00f4\u017eu pom\u00f4c\u0165 s opuchom n\u00f4h. <span class=\"tadv-color\" style=\"color: #ff6600\">[18\u201321]<\/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-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/XokAi7XdatxQPoDvFDqCvsfiFjJSc_Ls3Vcz0Dn49Q3x3reC07muAc3r1YnPhEpACMg3RflsTu3GXp-mIZXwkhBV8gsdsyLRvdXcWsVqt_DB2vViJPJQZ-NqBhKdZuIctq-0IeIY=s0\" alt=\"\" title=\"Zdrav\u00e1 strava pom\u00e1ha zn\u00ed\u017ei\u0165 chu\u0165 na sladk\u00e9\"\/><\/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\"><span class=\"ez-toc-section\" id=\"9_Zbavenie_sa_neustaleho_hladu_a_chuti_na_sladke\"><\/span>9. Zbavenie sa neust\u00e1leho hladu a chuti na sladk\u00e9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Neust\u00e1ly hlad a chu\u0165 na sladk\u00e9<\/strong> m\u00f4\u017eu ma\u0165 mnoho pr\u00ed\u010din. Naj\u010dastej\u0161\u00edm vinn\u00edkom je v\u0161ak pravdepodobne<strong> nespr\u00e1vne zlo\u017een\u00e1 strava<\/strong>. Aj Michaela mala najsk\u00f4r pocit, \u017ee m\u00e1 po dojeden\u00ed jedla zase o chv\u00ed\u013eu hlad. A ma\u0161krtnos\u0165? T\u00e1 ju sprev\u00e1dzala sn\u00e1\u010f na ka\u017edom kroku. Na vine u nej bola pravdepodobne kombin\u00e1cia nieko\u013ek\u00fdch faktorov:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>nedostato\u010dn\u00fd pitn\u00fd re\u017eim<\/strong> \u2013 voda \u010diasto\u010dne zapln\u00ed \u017eal\u00fadok, a tak m\u00f4\u017ee pom\u00f4c\u0165 regulova\u0165 hlad a zv\u00fd\u0161i\u0165 pocit s\u00fdtosti <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/li>\n\n\n\n<li><strong>konzum\u00e1cia alkoholu<\/strong> \u2013 zvy\u0161uje chu\u0165 na jedlo a tie\u017e pravdepodobnos\u0165, \u017ee si zvol\u00edte kalorickej\u0161ie pokrmy <span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/span><\/li>\n\n\n\n<li><strong>nedostatok bielkov\u00edn<\/strong> \u2013 bielkoviny s\u00fa makro\u017eivinou, ktor\u00e1 m\u00e1 najvy\u0161\u0161\u00ed s\u00fdtiaci \u00fa\u010dinok, ich nedostatok v strave m\u00f4\u017ee s\u00favisie\u0165 s \u010dast\u00fdm hladom <span class=\"tadv-color\" style=\"color: #ff6600\">[24\u201325]<\/span><\/li>\n\n\n\n<li><strong>nedostatok vl\u00e1kniny<\/strong> \u2013 jej optim\u00e1lny pr\u00edjem m\u00e1 vplyv na pocit s\u00fdtosti, predl\u017euje toti\u017e d\u013a\u017eku trvania tr\u00e1venia, navy\u0161e pom\u00e1ha regulova\u0165 v\u00fdkyvy krvn\u00e9ho cukru <span class=\"tadv-color\" style=\"color: #ff6600\">[26]<\/span><\/li>\n\n\n\n<li><strong>nadbytok jednoduch\u00fdch cukrov<\/strong> \u2013 cukor r\u00fdchlo zvy\u0161uje hladinu glyk\u00e9mie, \u010do sa telo sna\u017e\u00ed regulova\u0165 vy\u0161\u0161ou produkciou inzul\u00ednu, to m\u00f4\u017ee sp\u00f4sobi\u0165 \u010fal\u0161\u00ed prudk\u00fd pokles glyk\u00e9mie, hlad a chute <span class=\"tadv-color\" style=\"color: #ff6600\">[27\u201328]<\/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>Michaela vymenila chud\u00fd \u0161al\u00e1t za kvalitn\u00fd pokrm, v\u00edno k ve\u010deri za vodu, <strong>za\u010dala jes\u0165 viac bielkov\u00edn, ovocia \u010di zeleniny ku ka\u017ed\u00e9mu jedlu<\/strong> a zn\u00ed\u017eila mno\u017estvo skonzumovan\u00e9ho cukru. A \u010do sa stalo? Neust\u00e1ly hlad a chute za\u010dali ustupova\u0165, a\u017e nakoniec zmizli \u00faplne.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma viac tipov, ako sa zbavi\u0165 hladu a chut\u00ed, nemal by v\u00e1m unikn\u00fa\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zbavit-neustaleho-hladu-a-chuti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ako sa zbavi\u0165 neust\u00e1leho hladu a chut\u00ed?<\/strong><\/a><\/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=\"10_Volnejsie_oblecenie\"><\/span>10. Vo\u013enej\u0161ie oble\u010denie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lep\u0161ie stravovacie n\u00e1vyky spolu s pohybom priniesli v\u00fdsledky a Michaela sa kone\u010dne do\u010dkala zmeny, na ktor\u00fa sa te\u0161ila najviac. Za\u010dali jej by\u0165 vo\u013en\u00e9 nohavice a ona sa <strong>op\u00e4\u0165 vojde do ve\u013ekost\u00ed, ktor\u00e9 nosila pred rokmi<\/strong>. A \u010do to znamen\u00e1, ke\u010f je jej oble\u010denie ve\u013ek\u00e9? Predsa to, \u017ee <strong>schudla<\/strong> a je \u010das obmeni\u0165 \u0161atn\u00edk. Okrem nov\u00fdch sukn\u00ed a d\u017e\u00ednsov je v\u0161ak potrebn\u00e9 doplni\u0165 aj \u010fal\u0161ie <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitness-leginy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161portov\u00e9 leg\u00edny<\/a> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/114-zenske-fitness-tricka-a-tielka\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tri\u010dk\u00e1<\/a>. To jej pom\u00f4\u017ee <strong>udr\u017ea\u0165 si <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/5-tipov-vdaka-ktorym-zostanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>motiv\u00e1ciu na cvi\u010denie<\/strong><\/a>. U\u017e teraz sa te\u0161\u00ed na to, ke\u010f v novom oble\u010den\u00ed kone\u010dne vyraz\u00ed do fitka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto skvel\u00e9 v\u00fdsledky dosiahla dokonca aj bez toho, aby musela po\u010d\u00edta\u0165 kal\u00f3rie. Sta\u010dilo, \u017ee sa riadila jednoduch\u00fdmi pravidlami z \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kalorick\u00fd deficit: Ako chudn\u00fa\u0165 a ma\u0165 aj svoj vlastn\u00fd \u017eivot?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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=\"960\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/gymbeam-plener1-960x1124.jpg\" alt=\"Pevnej\u0161ia postava a menej celulit\u00eddy v\u010faka cvi\u010deniu\" class=\"wp-image-298290\" title=\"Pevnej\u0161ia postava a menej celulit\u00eddy v\u010faka \u0161portu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/gymbeam-plener1-960x1124.jpg 960w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/gymbeam-plener1-342x400.jpg 342w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/gymbeam-plener1.jpg 1195w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/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\"><span class=\"ez-toc-section\" id=\"11_Pevnejsia_postava_a_menej_celulitidy\"><\/span>11. Pevnej\u0161ia postava a menej celulit\u00eddy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Celulit\u00eddu m\u00e1 pribli\u017ene 80 \u2013 90 % \u017eien<\/strong>, tak Michaela rozhodne nebola \u017eiadnou v\u00fdnimkou. Aj napriek tomu m\u00e1 rados\u0165, \u017ee v\u010faka lep\u0161ej \u017eivotospr\u00e1ve v\u00fdskyt celulit\u00eddy trochu zmiernila. No a \u010do to vlastne t\u00e1 celulit\u00edda je? Ide o metabolick\u00fa poruchu podko\u017en\u00e9ho tkaniva, pri ktorej sa <strong>tukov\u00e9 bunky v podko\u017e\u00ed zv\u00e4\u010d\u0161uj\u00fa, tla\u010dia sa smerom k poko\u017eke a vytv\u00e1raj\u00fa typick\u00e9 jamky<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f v\u0161ak Michaela za\u010dala silovo cvi\u010di\u0165, jej svaly za\u010dali vytv\u00e1ra\u0165 dojem opticky pevnej\u0161ej postavy. Zo za\u010diatku sa b\u00e1la, \u017ee ke\u010f za\u010dne cvi\u010di\u0165, bude ma\u0165 svaly ako Rambo. Teraz u\u017e vie, \u017ee to bola hl\u00fapos\u0165 a obavy boli zbyto\u010dn\u00e9. Do\u0161lo naopak k tomu, \u017ee sa jej zlep\u0161il prietok krvi a lymfy v tele, \u010do do ur\u010ditej miery pomohlo<strong> zn\u00ed\u017ei\u0165 prejavy celulit\u00eddy<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[29\u201331]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f k tomu prid\u00e1te dostato\u010dn\u00fd pitn\u00fd re\u017eim, \u010fal\u0161\u00ed prirodzen\u00fd pohyb a zameriate sa na<strong> lep\u0161ie stravovacie n\u00e1vyky na \u010dele s dostatkom bielkov\u00edn<\/strong>, \u010doskoro m\u00f4\u017eete vidie\u0165 v\u00fdsledky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac inform\u00e1ci\u00ed o tom, \u010do je to celulit\u00edda, pre\u010do vznik\u00e1 a ako m\u00f4\u017eeme zn\u00ed\u017ei\u0165 jej prejavy, nemal by v\u00e1m unikn\u00fa\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/celulitida-co-ju-sposobuje-a-ako-sa-jej-zbavit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Celulit\u00edda \u2013 \u010do ju sp\u00f4sobuje a ako sa jej zbavi\u0165?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Lepsia_fyzicka\"><\/span>12. Lep\u0161ia fyzi\u010dka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Svi\u017en\u00e9 prech\u00e1dzky, beh v pr\u00edrode, cyklistika a \u010fal\u0161ie aktivity<\/strong>, ktor\u00fdm sa Michaela venuje, sa prejavuj\u00fa nielen na <strong>vzh\u013eade postavy, lep\u0161ej n\u00e1lade<\/strong>, ale aj na jej fyzi\u010dke. Dobehnutie autobusu sa predt\u00fdm javilo ako nad\u013eudsk\u00e1 \u00faloha vy\u017eaduj\u00faca superschopnosti. Dnes je to u\u017e pre Michaelu samozrejmos\u0165 a vlastne si ani nepam\u00e4t\u00e1, kedy naposledy jej u\u0161iel dopravn\u00fd prostriedok pred nosom. A keby sa to n\u00e1hodou stalo, nevad\u00ed. Michaela by to brala ako<strong> pr\u00edle\u017eitos\u0165 urobi\u0165 si po\u010das d\u0148a ne\u010dakan\u00fa prech\u00e1dzku<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete za\u010da\u0165 beha\u0165, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako za\u010da\u0165 beha\u0165? Jednoduch\u00fd n\u00e1vod aj pre \u00fapln\u00fdch za\u010diato\u010dn\u00edkov<\/strong><\/a>.<\/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=\"13_Vacsia_sila\"><\/span>13. V\u00e4\u010d\u0161ia sila<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00e4\u010d\u0161ia sila nie je len frajerina do fitka, aby v\u00e1s ostatn\u00ed cvi\u010diaci mohli obdivova\u0165, ko\u013eko si naklad\u00e1te na os. Je to tie\u017e ve\u013emi <strong>praktick\u00e1 vec<\/strong>, ktor\u00fa ocen\u00edte v ka\u017edodennom \u017eivote. Svoje o tom vie aj na\u0161a Michaela. Predt\u00fdm jazdila na n\u00e1kupy iba autom. Ke\u010f potrebovala vynies\u0165 \u0165a\u017ek\u00fd n\u00e1kup na 4. poschodie bez v\u00fd\u0165ahu, musela <strong>na pomoc zavola\u0165 svojho silnej\u0161ieho partnera<\/strong>. Dnes u\u017e je ale v\u0161etko inak. <strong>Nosenie n\u00e1kupu domov berie ako s\u00fa\u010das\u0165 svojej fitness rutiny.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravidelne dv\u00edha \u010dinky vo fitku a nejak\u00e9 ta\u0161ky s vecami s\u00fa \u013eahk\u00e9 ako pierko v porovnan\u00ed so z\u00e1va\u017e\u00edm, ktor\u00e9 si naklad\u00e1 na os. U\u017e sa nest\u00e1va, \u017ee by jej musel partner pom\u00e1ha\u0165 odnies\u0165 n\u00e1kup a f\u013ea\u0161u s vodou z obchodu, sk\u00f4r naopak. Dobrovo\u013ene k\u00fapi nieko\u013eko vec\u00ed navy\u0161e, aby si <strong>zv\u00fd\u0161ila z\u00e1\u0165a\u017e<\/strong>. Jej ch\u00f4dza domov s ta\u0161kami potom pripom\u00edna tzv. farm\u00e1rsku ch\u00f4dzu, pri ktorej dostan\u00fa pekne zabra\u0165 nohy, ruky aj stred tela. Jedinou jej staros\u0165ou je, aby sa \u0165a\u017ek\u00e9 ta\u0161ky s n\u00e1kupom nepretrhli. Bez v\u00e4\u010d\u0161\u00edch probl\u00e9mov si u\u017e dnes Michaela zvl\u00e1dne aj nar\u00faba\u0165 drevo, por\u00fd\u013eova\u0165 z\u00e1hradu alebo v zime odmies\u0165 sneh. A to v\u0161etko len v\u010faka pravideln\u00e9mu silov\u00e9mu tr\u00e9ningu.<\/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=\"14_Jedlo_uz_nie_je_strasiak\"><\/span>14. Jedlo u\u017e nie je stra\u0161iak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f e\u0161te Michaela nevedela, \u010do s\u00fa to kal\u00f3rie a z \u010doho sa skladaj\u00fa r\u00f4zne pokrmy, \u017eila v <strong>neust\u00e1lom strachu z jedla<\/strong>. Myslela si, \u017ee po zjeden\u00ed z\u00e1kuska automaticky priberie kilo tuku, a tak sa rad\u0161ej vyh\u00fdbala v\u0161etk\u00fdm oslav\u00e1m a spolo\u010densk\u00fdm udalostiam. Bolo jej v\u0161ak \u013e\u00fato, \u017ee pri\u0161la o chv\u00edle so svojimi bl\u00edzkymi, a svoj sm\u00fatok potom<strong> aj tak zah\u00e1\u0148ala jedlom<\/strong>. Samozrejme, vo fin\u00e1le zjedla omnoho viac kal\u00f3ri\u00ed, ako by si dala na be\u017enej oslave.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teraz m\u00e1 u\u017e Michaela na\u0161\u0165astie viac znalost\u00ed. Zistila, <strong>\u010do s\u00fa to <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>makro\u017eiviny a ako funguje kalorick\u00fd deficit<\/strong><\/a>. Aj ke\u010f najsk\u00f4r schudla len v\u010faka mal\u00fdm zmen\u00e1m, teraz sa chce do sveta v\u00fd\u017eivy ponori\u0165 e\u0161te viac, aby jedlo zase o nie\u010do lep\u0161ie spoznala. U\u017e sa v\u0161ak neboj\u00ed da\u0165 si svoju ob\u013e\u00faben\u00fa zmrzlinu. Vie, \u017ee <strong>kv\u00f4li nej nepriberie kilo tuku<\/strong>. Je to jednoducho len cca 200 kcal navy\u0161e, ktor\u00e9 m\u00f4\u017ee ubra\u0165 inde, a by\u0165 tak st\u00e1le&nbsp; v kalorickom deficite. Tento pr\u00edstup jej \u00faplne zmenil poh\u013ead na jedlo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si aj vy chcete dopria\u0165 ob\u013e\u00faben\u00e9 potraviny, nemalo by v\u00e1m unikn\u00fa\u0165 k\u00fazlo IIFYM. Viac sa o \u0148om dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/iifym-flexibilne-stravovanie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako jes\u0165 pizzu, sladkosti, a napriek tomu chudn\u00fa\u0165 v\u010faka IIFYM?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/iStock-1266159984-1124x749.jpg\" alt=\"IIFYM: Ako jes\u0165 sladkosti, a aj napriek tomu nepribera\u0165\" class=\"wp-image-298201\" style=\"width:843px;height:562px\" title=\"IIFYM: Ako jes\u0165 sladkosti, a aj napriek tomu nepribera\u0165\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1266159984-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1266159984-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1266159984-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1266159984-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"15_Kvalitnejsi_spanok\"><\/span>15. Kvalitnej\u0161\u00ed sp\u00e1nok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na \u010das potrebn\u00fd na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/pre-lepsi-spanok\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zaspatie a kvalitu sp\u00e1nku<\/a> m\u00e1 vplyv nespo\u010detne ve\u013ea faktorov. Michaela mala so span\u00edm v\u017edy probl\u00e9m. Ke\u010f si \u013eahla do postele, za\u010dala prem\u00fd\u0161\u013ea\u0165 o u\u010den\u00ed, pr\u00e1ci a \u010fal\u0161\u00edch ka\u017edodenn\u00fdch povinnostiach. Ob\u010das sa jej stalo, \u017ee po nieko\u013ek\u00fdch hodin\u00e1ch pozerania do stropu potom za\u010dala sama seba <strong>stresova\u0165<\/strong>, \u017ee o chv\u00ed\u013eu vst\u00e1va a mus\u00ed r\u00fdchlo zaspa\u0165, aby bola odpo\u010dinut\u00e1. Telo v\u0161ak robilo presn\u00fd opak. Tieto <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prebden\u00e9 noci potom mali negat\u00edvny vplyv<\/a><strong> na jej energiu, s\u00fastredenos\u0165<\/strong> a n\u00e1ladu nasleduj\u00faci de\u0148. Odvtedy, \u010do za\u010dala Michaela \u0161portova\u0165, ka\u017ed\u00fd ve\u010der si l\u00edha do postele s<strong> pr\u00edjemn\u00fdm pocitom \u00fanavy<\/strong>. V\u010faka dobrej n\u00e1lade, ktor\u00fa m\u00e1 e\u0161te z tr\u00e9ningu, sa jej ka\u017edodenn\u00e9 probl\u00e9my javia ako mali\u010dkosti. Vie, \u017ee ich vyrie\u0161i nasleduj\u00faci de\u0148, preto ve\u010der zasp\u00e1va s pokojn\u00fdm svedom\u00edm. R\u00e1no sa<strong>&nbsp;bud\u00ed pln\u00e1 energie <\/strong>s chu\u0165ou \u010deli\u0165 nov\u00fdm v\u00fdzvam. <span class=\"tadv-color\" style=\"color: #ff6600\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e ste vy sami v situ\u00e1cii, \u017ee nem\u00f4\u017eete ve\u010der zaspa\u0165 a po\u010d\u00edtate donekone\u010dna ove\u010dky, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako r\u00fdchlo zaspa\u0165? Vysk\u00fa\u0161ajte jednoduch\u00e9 tipy na lep\u0161\u00ed sp\u00e1nok<\/strong><\/a>.<\/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=\"16_Lepsie_zvladanie_stresu\"><\/span>16. Lep\u0161ie zvl\u00e1danie stresu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sk\u00f4r ako za\u010dala Michaela pravidelne cvi\u010di\u0165, bol jej boj so stresom pomerne ne\u00faspe\u0161n\u00fd. Napriek tomu, \u017ee si \u010dasto hovorila, \u017ee nem\u00e1 zmysel <strong>stresova\u0165 s vecami<\/strong>, ktor\u00e9 neovplyvn\u00ed, jej aj tak zna\u010dne zasahovali do \u017eivota. To ju ub\u00edjalo, preto svoj vo\u013en\u00fd \u010das tr\u00e1vila predov\u0161etk\u00fdm doma na gau\u010di s nejakou dobrotou. Ke\u010f za\u010dala viac \u0161portova\u0165, sama si v\u0161imla, \u017ee u\u017e <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"stres zdaleka neovl\u00e1d\u00e1 jej\u00ed \u017eivot jako d\u0159\u00edve. (opens in a new tab)\">stres z\u010faleka neovl\u00e1da jej \u017eivot ako predt\u00fdm<\/a><\/strong>. Pred d\u00f4le\u017eitou sk\u00fa\u0161kou alebo prezent\u00e1ciou ho u\u017e dokonca dok\u00e1\u017ee vyu\u017ei\u0165 vo svoj prospech, a tak poda\u0165 lep\u0161\u00ed v\u00fdkon. Hne\u010f ako m\u00e1 doma pln\u00fa hlavu starost\u00ed, ide si <strong>nachv\u00ed\u013eu zabeha\u0165 a probl\u00e9my pomaly vyp\u00fa\u0161\u0165a<\/strong>. Domov sa potom vracia s \u010distou hlavou. Ako je to mo\u017en\u00e9?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010fa\u010d\u00ed za to najm\u00e4 <strong>endorf\u00ednom<\/strong>, ktor\u00e9 sa pri aktivite vyplavuj\u00fa do tela. Ako sme si povedali vy\u0161\u0161ie, tieto chemick\u00e9 l\u00e1tky s\u00fa schopn\u00e9 <strong>zmier\u0148ova\u0165 boles\u0165 a hladinu poci\u0165ovan\u00e9ho stresu<\/strong>. Okrem toho \u0161port dok\u00e1\u017ee <strong>zni\u017eova\u0165 aj hladinu stresov\u00fdch horm\u00f3nov, ako je napr\u00edklad kortizol<\/strong>. Aby ste sa c\u00edtili lep\u0161ie, pom\u00f4\u017ee pod\u013ea v\u00fdsledkov vedeck\u00fdch v\u00fdskumov u\u017e 20 min\u00fat aktivity. Na to si sn\u00e1\u010f n\u00e1jdeme \u010das v\u0161etci, \u017ee? <span class=\"tadv-color\" style=\"color: #ff6600\">[33\u201334]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/IMG_9370-1124x749.jpg\" alt=\"Lep\u0161ie zvl\u00e1danie stresu v\u010faka \u0161portu\" class=\"wp-image-298305\" style=\"width:843px;height:562px\" title=\"Lep\u0161ie zvl\u00e1danie stresu v\u010faka \u0161portu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_9370-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_9370-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_9370-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_9370-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"17_Silnejsia_imunita\"><\/span>17. Silnej\u0161ia imunita<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Okrem lep\u0161ej psychiky Michaela zaznamenala, \u017ee sa jej <strong>s pravideln\u00fdm \u0161portom zlep\u0161ilo aj celkov\u00e9 zdravie<\/strong>. Nie je tak \u010dasto chor\u00e1, a dokonca si ani nepam\u00e4t\u00e1, kedy mala naposledy napr\u00edklad n\u00e1dchu. Michaeline z\u00e1very, \u017ee za to v\u010fa\u010d\u00ed \u0161portu, s\u00fa teda namieste. Takisto aj v\u00fdsledky v\u00fdskumov ukazuj\u00fa, \u017ee <strong>pravideln\u00e1 aktivita m\u00e1 pozit\u00edvny vplyv na n\u00e1\u0161 imunitn\u00fd syst\u00e9m<\/strong>. \u013dudia, ktor\u00ed pravidelne \u0161portuj\u00fa, maj\u00fa menej \u010dasto niektor\u00e9 v\u00edrusov\u00e9 ochorenia. Pravideln\u00fd pohyb je preto skvel\u00fdm sp\u00f4sobom, ako <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podpori\u0165 imunitu<\/a>. Z dlhodob\u00e9ho h\u013eadiska n\u00e1m potom m\u00f4\u017ee <strong>pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 riziko rozvoja chronick\u00fdch chor\u00f4b<\/strong>, ako je napr\u00edklad cukrovka, vysok\u00fd tlak \u010di in\u00e9 kardiovaskul\u00e1rne ochorenie. <span class=\"tadv-color\" style=\"color: #ff6600\">[35\u201338]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete podpori\u0165 va\u0161u obranyschopnos\u0165 e\u0161te viac, dajte \u0161ancu otu\u017eovaniu. Viac sa o \u0148om do\u010d\u00edtate v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako z\u00edska\u0165 silnej\u0161iu imunitu v\u010faka otu\u017eovaniu?<\/strong><\/a><\/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=\"18_Lepsie_drzanie_tela_bez_bolesti_chrbta\"><\/span>18. Lep\u0161ie dr\u017eanie tela bez bolesti chrbta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Str\u00e1vi\u0165 cel\u00fd de\u0148 pri po\u010d\u00edta\u010di nie je pre chrb\u00e1t rozhodne to najlep\u0161ie. O to hor\u0161ie je to v pr\u00edpade, \u017ee sed\u00edte na oby\u010dajnej stoli\u010dke, ktor\u00e1 nie je stavan\u00e1 na tak\u00fa z\u00e1\u0165a\u017e. Napriek tomu, \u017ee mala Michaela ergonomick\u00e9 kancel\u00e1rske kreslo, <strong>boles\u0165 bedier a chrbta sa jej aj tak nevyhla<\/strong>. Hlavnou pr\u00ed\u010dinou t\u00fdchto probl\u00e9mov boli jej ochabnut\u00e9 svaly, ktor\u00e9 nedok\u00e1zali chrbtici poskytn\u00fa\u0165 dostato\u010dn\u00fa oporu. Aj tento probl\u00e9m v\u0161ak <strong>dok\u00e1zal vyrie\u0161i\u0165 pravideln\u00fd tr\u00e9ning vo fitku<\/strong>, ktor\u00fdm Michaela posilnila chrbtov\u00e9 svalstvo a cel\u00fd stred tela. Navy\u0161e jej \u0161port pom\u00e1ha po celom dni <strong>rozh\u00fdba\u0165 stuhnut\u00fd chrb\u00e1t <\/strong>a zlep\u0161i\u0165 celkov\u00e9 dr\u017eanie tela. U\u017e sa nestane, \u017ee by Michaelu niekto stretol zhrben\u00fa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdsledky v\u00fdskumov navy\u0161e ukazuj\u00fa, \u017ee na bolesti chrbta a dr\u017eanie tela maj\u00fa <strong>pozit\u00edvny vplyv aj kardio aktivity<\/strong>, ako je napr\u00edklad pl\u00e1vanie, ch\u00f4dza \u010di jazda na bicykli. Naopak je dobr\u00e9 vyhn\u00fa\u0165 sa jednostrannej z\u00e1\u0165a\u017ei, ktor\u00e1 by mohla vytv\u00e1ra\u0165 nerovnov\u00e1hu. Medzi tieto menej vhodn\u00e9 aktivity zara\u010fujeme napr\u00edklad golf \u010di tenis. <span class=\"tadv-color\" style=\"color: #ff6600\">[39]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak aj v\u00e1s tr\u00e1pi boles\u0165 chrbta, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-vyriesit-bolest-chrbta-sposobenu-dlhym-sedenim\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>7 tipov, ako vyrie\u0161i\u0165 boles\u0165 chrbta sp\u00f4soben\u00fa dlh\u00fdm seden\u00edm<\/strong><\/a>.<\/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=\"19_Vacsia_chut_na_sex\"><\/span>19. V\u00e4\u010d\u0161ia chu\u0165 na sex<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u00danava, stres \u010di zl\u00e1 n\u00e1lada s\u00fa, \u017eia\u013e, zn\u00e1mymi zabijakmi libida<\/strong>, teda dok\u00e1\u017eu zmari\u0165 pl\u00e1novan\u00fa noc pln\u00fa v\u00e1\u0161ne. Svoje o tom vie aj Michaela. K\u00fdm za\u010dala \u017ei\u0165 zdrav\u0161ie, \u010dasto nemala na sex ani pomyslenie. Do ur\u010ditej miery za to mohla <strong>zv\u00fd\u0161en\u00e1 hladina stresov\u00e9ho horm\u00f3nu kortizolu<\/strong>, ktor\u00fd sp\u00f4sobuje zn\u00ed\u017eenie <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/nedostatok-testosteronu-co-sposobuje-a-ako-ho-riesit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hladiny testoster\u00f3nu<\/a>. A ten, ako vieme, je aj u \u017eien priamo spojen\u00fd s chu\u0165ou na sex. Ke\u010f sa k tomu navy\u0161e pridal fakt, \u017ee sa Michaela <strong>nec\u00edtila dobre vo svojom tele<\/strong>, niet sa \u010domu divi\u0165, \u017ee bol sex v jej partnerskom vz\u0165ahu sk\u00f4r v\u00fdnimkou. To sa v\u0161ak s pravideln\u00fdm cvi\u010den\u00edm zmenilo. Michaelina <strong>postava vyzer\u00e1 \u010d\u00edm \u010falej, t\u00fdm lep\u0161ie<\/strong>, \u010do jej dod\u00e1va sebavedomie. Navy\u0161e sa z\u010faleka to\u013eko nestresuje a v\u010faka \u0161portu a vyplaven\u00fdm endorf\u00ednom m\u00e1 <strong>lep\u0161iu n\u00e1ladu a viac energie<\/strong>. To sa prejavuje aj v jej milostnom \u017eivote, z \u010doho m\u00e1 v kone\u010dnom d\u00f4sledku rados\u0165 nielen ona, ale aj jej partner. <span class=\"tadv-color\" style=\"color: #ff6600\">[40\u201342]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"20_Vyssie_sebavedomie_aj_atraktivita\"><\/span>20. Vy\u0161\u0161ie sebavedomie aj atraktivita<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sama Michaela c\u00edti, \u017ee je po s\u00e9rii zmien nie\u010do inak. Vlastne nielen nie\u010do, ale \u00faplne v\u0161etko. Kone\u010dne m\u00e1 pocit, \u017ee si \u017eivot u\u017e\u00edva, nielen pre\u017e\u00edva. <strong>Z ve\u010dne unavenej \u017eeny sa st\u00e1va sebavedom\u00e1 kr\u00e1ska<\/strong>, ktor\u00e1 m\u00e1 svoje ciele a rob\u00ed maximum preto, aby ich dosiahla. Star\u00e1 sa o svoje telo, dod\u00e1va mu kvalitn\u00e9 \u017eiviny a v\u017edy si n\u00e1jde \u010das na pohyb. Vie toti\u017e, \u017ee je <strong>d\u00f4le\u017eit\u00fd pre psychick\u00e9 aj fyzick\u00e9 zdravie<\/strong>. V\u010faka nov\u00e9mu pr\u00edstupu k \u017eivotu sa c\u00edti skvele, sr\u0161\u00ed z nej energia a z\u00edskala sp\u00e4\u0165 aj d\u00e1vno straten\u00e9 sebavedomie. Jej okolie hodnot\u00ed t\u00fato premenu ve\u013emi kladne. V\u0161etk\u00fdch zauj\u00edma, ak\u00fdm k\u00fazlom toto Michaela dok\u00e1zala. Ona v\u0161ak u\u017e teraz vie, \u017ee sta\u010dilo len za\u010da\u0165 sa o seba viac stara\u0165.<\/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_tom_ako_vam_cvicenie_a_zdrava_strava_zmenia_zivot\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o tom, ako v\u00e1m cvi\u010denie a zdrav\u00e1 strava zmenia \u017eivot<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=\"Ako sa zmen\u00ed\u0161 ke\u010f cvi\u010d\u00ed\u0161? l FitPoint l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/3X173SLhtk8?start=7&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" 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\"><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>Ako sami vid\u00edte na pr\u00edklade Michaely,<strong> aj drobnosti m\u00f4\u017eu ma\u0165 ve\u013ek\u00e9 pozit\u00edvne d\u00f4sledky<\/strong>. Nie je potrebn\u00e9 hne\u010f prekopa\u0165 cel\u00fd svoj \u017eivot. Sna\u017ete sa robi\u0165 postupne mal\u00e9 zmeny, ktor\u00e9 v\u00e1s nesk\u00f4r doved\u00fa k <strong>v\u00e4\u010d\u0161\u00edm cie\u013eom<\/strong>. Zo za\u010diatku m\u00f4\u017ee sta\u010di\u0165 chodenie na pravideln\u00e9 prech\u00e1dzky a \u010dasom mo\u017eno prid\u00e1te aj silov\u00fd tr\u00e9ning. Podobne sa d\u00e1 zapracova\u0165 aj na stravovan\u00ed. Najprv m\u00f4\u017eete vyradi\u0165 fast food, postupne tie\u017e presta\u0148te pripravova\u0165 doma sma\u017een\u00e9 a tu\u010dn\u00e9 jedl\u00e1. \u010eal\u0161\u00edm krokom m\u00f4\u017ee by\u0165 <strong>obmedzenie ultraspracovan\u00fdch sladkost\u00ed a poch\u00fa\u0165ok<\/strong>. T\u00fdmito postupn\u00fdmi zmenami sa potom dopracujete do f\u00e1zy, ke\u010f sa budete<strong> c\u00edti\u0165 lep\u0161ie fyzicky aj psychicky<\/strong>, \u010do sa prejav\u00ed na va\u0161om sebavedom\u00ed a celkovej energii, ktor\u00e1 z v\u00e1s vy\u017earuje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te medzi svojimi priate\u013emi niekoho, kto necvi\u010d\u00ed, neje zdravo a st\u00e1le sa \u010duduje, \u017ee je unaven\u00fd a nec\u00edti sa dobre? Zdie\u013eajte s n\u00edm tento \u010dl\u00e1nok. Mo\u017eno mu tak pom\u00f4\u017eete zlep\u0161i\u0165 kvalitu jeho \u017eivota.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cvi\u010denie a zdrav\u00e1 strava dok\u00e1\u017ee zaisti\u0165 nielen \u0161t\u00edhlej\u0161iu a pevnej\u0161iu postavu, ale aj v\u00e4\u010d\u0161ie mno\u017estvo svalov \u010di lep\u0161\u00ed sp\u00e1nok. Po\u010fme sa spolo\u010dne pozrie\u0165 na benefity zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu. <\/p>\n","protected":false},"author":100,"featured_media":298260,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6046,6123,6055,6082],"filter_section":[],"filter_attribute":[13888,13046],"class_list":{"0":"post-300088","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-chudnutie","9":"tag-cvicenie","10":"tag-strava","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-sport-a-cvicenie-lifestyle","13":"filter_attribute-stravovanie","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako sa zmen\u00ed telo a myse\u013e, ke\u010f \u010dlovek za\u010dne cvi\u010di\u0165 a jes\u0165 zdravo? 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