{"id":306986,"date":"2020-10-26T21:48:00","date_gmt":"2020-10-26T20:48:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=306986"},"modified":"2023-12-01T10:24:33","modified_gmt":"2023-12-01T09:24:33","slug":"11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/","title":{"rendered":"11 d\u00f4vodov, pre\u010do za\u010da\u0165 beha\u0165. Ako sa zmen\u00ed va\u0161e telo?"},"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\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/#Preco_zacat_behat\" title=\"Pre\u010do za\u010da\u0165 beha\u0165?\">Pre\u010do za\u010da\u0165 beha\u0165?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/#1_Spalite_mnozstvo_kalorii_a_tuku\" title=\"1. Sp\u00e1lite mno\u017estvo kal\u00f3ri\u00ed a tuku\">1. Sp\u00e1lite mno\u017estvo kal\u00f3ri\u00ed a tuku<\/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\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/#2_Zlepsi_sa_vam_fyzicka_kondicia\" title=\"2. Zlep\u0161\u00ed sa v\u00e1m fyzick\u00e1 kond\u00edcia\">2. Zlep\u0161\u00ed sa v\u00e1m fyzick\u00e1 kond\u00edcia<\/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\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/#3_Zlepsite_svoje_zdravie\" title=\"3. Zlep\u0161\u00edte svoje zdravie\">3. Zlep\u0161\u00edte svoje zdravie<\/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\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/#4_Zlepsi_sa_vam_spanok\" title=\"4. Zlep\u0161\u00ed sa v\u00e1m sp\u00e1nok\">4. Zlep\u0161\u00ed sa v\u00e1m sp\u00e1nok<\/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\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/#5_Budete_sa_citit_psychicky_lepsie\" title=\"5. Budete sa c\u00edti\u0165 psychicky lep\u0161ie\">5. Budete sa c\u00edti\u0165 psychicky lep\u0161ie<\/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\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/#6_Naucite_sa_byt_disciplinovani\" title=\"6. Nau\u010d\u00edte sa by\u0165 disciplinovan\u00ed\">6. Nau\u010d\u00edte sa by\u0165 disciplinovan\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/#7_Usetrite_cas\" title=\"7. U\u0161etr\u00edte \u010das\">7. U\u0161etr\u00edte \u010das<\/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\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/#8_Usetrite_peniaze\" title=\"8. U\u0161etr\u00edte peniaze\">8. U\u0161etr\u00edte peniaze<\/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\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/#9_Preskumate_okolie\" title=\"9. Presk\u00famate okolie\">9. Presk\u00famate okolie<\/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\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/#10_Zoznamite_sa_s_novymi_ludmi\" title=\"10. Zozn\u00e1mite sa s nov\u00fdmi \u013eu\u010fmi\">10. Zozn\u00e1mite sa s nov\u00fdmi \u013eu\u010fmi<\/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\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/#11_Budete_sebavedomejsi\" title=\"11. Budete sebavedomej\u0161\u00ed\">11. Budete sebavedomej\u0161\u00ed<\/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\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/#Preco_behat_Vsetko_co_potrebujete_vediet_o_vyhodach_behu\" title=\"Pre\u010do beha\u0165? V\u0161etko, \u010do potrebujete vedie\u0165 o v\u00fdhod\u00e1ch behu\">Pre\u010do beha\u0165? V\u0161etko, \u010do potrebujete vedie\u0165 o v\u00fdhod\u00e1ch behu<\/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\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/#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>Beh je v\u0161eobecne pokladan\u00fd za jeden z najprirodzenej\u0161\u00edch pohybov, ktor\u00e9mu sa \u010dlovek m\u00f4\u017ee venova\u0165. U\u017e aj tie najmen\u0161ie deti, akon\u00e1hle sa nau\u010dia chodi\u0165, behaj\u00fa ako o \u017eivot. Zlom v\u0161ak u nich \u010dasto nast\u00e1va vo chv\u00edli, ke\u010f prich\u00e1dza do \u0161koly a z behu sa stane povinnos\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Behanie &#8220;\u0161es\u0165desiatky&#8221; na \u010das alebo nekone\u010dn\u00e9 obiehanie ov\u00e1lu na \u0161kolskom ihrisku zni\u010dilo kladn\u00fd vz\u0165ah k tomuto \u0161portu nejedn\u00e9mu die\u0165a\u0165u, ktor\u00e9 si t\u00fato ne\u013e\u00fabos\u0165 pren\u00e1\u0161a aj do dospelosti. S n\u00e1stupom do zamestnania sa potom nejak\u00e9 behanie zd\u00e1 ako e\u0161te v\u00e4\u010d\u0161ia ut\u00f3pia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Traumatizuj\u00facich z\u00e1\u017eitkov z detstva v\u00e1s asi nezbav\u00edme, ale mo\u017eno v\u00e1s dne\u0161n\u00fdm \u010dl\u00e1nkom presved\u010d\u00edme, \u017ee beh nemus\u00ed by\u0165 tak\u00fd zl\u00fd \u0161port, ako si ho pam\u00e4t\u00e1te. A \u010do potom a\u017e zist\u00edte, ak\u00e9<strong> benefity v\u0161eobecne beh m\u00e1 a ako dok\u00e1\u017ee meni\u0165 va\u0161e telo!<\/strong> Uvid\u00edte, \u017ee mu e\u0161te d\u00e1te jednu \u0161ancu.<\/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=\"Preco_zacat_behat\"><\/span>Pre\u010do za\u010da\u0165 beha\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Spalite_mnozstvo_kalorii_a_tuku\"><\/span>1. Sp\u00e1lite mno\u017estvo kal\u00f3ri\u00ed a tuku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1063\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/bota-1-1124x1063.jpg\" alt=\"Spalovanie kal\u00f3ri\u00ed po\u010das behu\" class=\"wp-image-190946\" title=\"Spalovanie kal\u00f3ri\u00ed po\u010das behu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/bota-1-1124x1063.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/bota-1-400x378.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/bota-1-1536x1453.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/bota-1.jpg 1786w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:96px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Beh sa rad\u00ed medzi \u0161porty, ktor\u00e9 maj\u00fa vysok\u00e9 n\u00e1roky na energiu. Niet teda divu, \u017ee ak sa \u010dlovek sna\u017e\u00ed <strong>schudn\u00fa\u0165,<\/strong> \u010dasto za\u010dne pr\u00e1ve obut\u00edm \u0161portov\u00fdch tenisiek a prv\u00fdm vybehnut\u00edm.<\/p>\n\n\n\n<div style=\"height:29px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010det kal\u00f3ri\u00ed, ktor\u00e9 pri behu sp\u00e1lite, z\u00e1vis\u00ed od mnoh\u00fdch faktorov. Z t\u00fdch najd\u00f4le\u017eitej\u0161\u00edch m\u00f4\u017eeme spomen\u00fa\u0165 napr\u00edklad vek, r\u00fdchlos\u0165 behu, d\u013a\u017eku behu, ter\u00e9n \u010di va\u0161u hmotnos\u0165.<\/p>\n\n\n\n<div style=\"height:44px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pre lep\u0161iu predstavu o sp\u00e1len\u00fdch kal\u00f3ri\u00e1ch si uve\u010fme pr\u00edklad:<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"> [1]<\/span><\/p>\n\n\n\n<p>\u25cf Be\u017eky\u0148a, ktor\u00e1 v\u00e1\u017ei 60 kg a ubehne za hodinu 10 km, sp\u00e1li po\u010das tohto v\u00fdkonu cca <strong>617 kcal.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u25cf Be\u017eec, ktor\u00fd v\u00e1\u017ei pribli\u017ene 80 kg a ubehne za hodinu 10 km, sp\u00e1li po\u010das tohto v\u00fdkonu cca <strong>823 kcal.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Ako toto mno\u017estvo kal\u00f3ri\u00ed m\u00f4\u017ee re\u00e1lne vyzera\u0165?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th>jedlo<\/th><th>617 kcal<\/th><th>823 kcal<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">Kuracie prsia<\/a> (surov\u00e9)<\/td><td><center>560 g<\/center><\/td><td><center>750 g<\/center><\/td><\/tr><tr><td><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">Ry\u017ea <\/a>(surov\u00e9)<\/td><td><center>175 g<\/center><\/td><td><center>230 g<\/center><\/td><\/tr><tr><td><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/jablka\/\" class=\"ek-link\">Jablk\u00e1<\/a><\/td><td><center>1080 g<\/center><\/td><td><center>1450 g<\/center><\/td><\/tr><tr><td>Mlie\u010dna \u010dokol\u00e1da<\/td><td><center>115 g<\/center><\/td><td><center>155 g<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa teda na\u0161i dvaja be\u017eci rozhodn\u00fa, \u017ee nechc\u00fa chudn\u00fa\u0165, a naopak chc\u00fa sp\u00e1len\u00e9 kal\u00f3rie doplni\u0165 sp\u00e4\u0165 do tela, nemali by po v\u00fdkone zab\u00fada\u0165 na kvalitn\u00fa desiatu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>T\u00e1 by mohla vyzera\u0165 napr\u00edklad takto:<\/strong><\/p>\n\n\n\n<p><strong>\u25cf Be\u017eky\u0148a by sp\u00e1len\u00fdch 617 kcal doplnila touto desiatou:<\/strong> 50 g <a rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\" target=\"_blank\" class=\"ek-link\">ovsen\u00fdch vlo\u010diek<\/a> (193 kcal), 150 g gr\u00e9ckeho bieleho jogurtu s 0 % tuku (86 kcal), 30 g <a rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" class=\"ek-link\">\u010dokol\u00e1dov\u00e9ho prote\u00ednu <\/a>(115 kcal), 100 g ban\u00e1nu (94 kcal) a 22 g&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" class=\"ek-link\">ara\u0161idov\u00e9ho masla<\/a> (132 kcal)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u25cf Be\u017eec by sp\u00e1len\u00fdch 823 kcal doplnil napr\u00edklad touto desiatou:<\/strong> 80 g ovsen\u00fdch vlo\u010diek (309 kcal), 200 g gr\u00e9ckeho bieleho jogurtu s 0 % tuku (115 kcal), 30 g \u010dokol\u00e1dov\u00e9ho prote\u00ednu (115 kcal), 100 g ban\u00e1nu (94 kcal) a 31 g ara\u0161idov\u00e9ho masla (187 kcal)<\/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\/2020\/10\/kirkony-9362-1124x749.jpg\" alt=\"Desiata po behu\" class=\"wp-image-190964\" style=\"width:843px;height:562px\" title=\"Desiata po behu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kirkony-9362-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kirkony-9362-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kirkony-9362-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kirkony-9362.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>A \u010do keby sa na\u0161i be\u017eci rozhodli, \u017ee bud\u00fa \u017ei\u0165 tak ako doteraz, teda bud\u00fa rovnako akt\u00edvni a bud\u00fa jes\u0165 st\u00e1le rovnako, len pridaj\u00fa navy\u0161e <strong>trikr\u00e1t t\u00fd\u017edenne hodinov\u00fd beh s r\u00fdchlos\u0165ou 10 km\/h?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak nebudeme po\u010d\u00edta\u0165 s adapt\u00e1ciou organizmu a \u010fal\u0161\u00edmi ved\u013eaj\u0161\u00edmi faktormi, ktor\u00e9 by mohli v\u00fdsledok ovplyvni\u0165, <strong>dosiahli by za pol roka (26 t\u00fd\u017ed\u0148ov) tieto v\u00fdsledky:<\/strong><\/p>\n\n\n\n<p>\u25cf Be\u017eky\u0148a by za toto obdobie<strong> sp\u00e1lila pribli\u017ene 48 126 kcal<\/strong> (spo\u010d\u00edtan\u00e9 t\u00fdmto sp\u00f4sobom: 617x3x26).<\/p>\n\n\n\n<p>\u25cf Be\u017eec by za toto obdobie <strong>sp\u00e1lil pribli\u017ene 64 194 kcal<\/strong> (spo\u010d\u00edtan\u00e9 t\u00fdmto sp\u00f4sobom: 823x3x26).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeden kilogram tuku m\u00e1 pribli\u017ene 7700 kcal. Znamen\u00e1 to teda, \u017ee by za pol roka be\u017eky\u0148a <strong>schudla pribli\u017ene 6,3 kg tuku a be\u017eec 8,3 kg tuku.<\/strong> Jedin\u00e1 zmena, ktor\u00fa by museli urobi\u0165 je, \u017ee p\u00f4jdu trikr\u00e1t t\u00fd\u017edenne na hodinku beha\u0165. To nie je a\u017e tak\u00fd probl\u00e9m, \u010do mysl\u00edte?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako bonus k sp\u00e1len\u00fdm kal\u00f3ri\u00e1m z\u00edskate na poh\u013ead pevnej\u0161iu postavu s vidite\u013ene ni\u017e\u0161\u00edm percentom telesn\u00e9ho tuku a menej vidite\u013enou celulit\u00eddou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z v\u00fdpo\u010dtov m\u00f4\u017eete vidie\u0165, \u017ee je tento \u0161port naozaj <strong>skvel\u00fdm n\u00e1strojom na spa\u013eovanie kal\u00f3ri\u00ed.<\/strong> Ak budete pravidelne nieko\u013ekokr\u00e1t t\u00fd\u017edenne beha\u0165, nemus\u00edte ma\u0165 navy\u0161e strach, \u017ee sa na va\u0161ej postave podp\u00ed\u0161e ob\u010dasn\u00fd z\u00e1kusok s kamar\u00e1tkou pri k\u00e1ve. M\u00f4\u017eete si ho dopria\u0165 dokonca aj v pr\u00edpade, \u017ee sa sna\u017e\u00edte p\u00e1r k\u00edl schudn\u00fa\u0165. Len dajte pozor, aby sa z tejto v\u00fdnimky nestala pravideln\u00e1 z\u00e1le\u017eitos\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\"><span class=\"ez-toc-section\" id=\"2_Zlepsi_sa_vam_fyzicka_kondicia\"><\/span>2. Zlep\u0161\u00ed sa v\u00e1m fyzick\u00e1 kond\u00edcia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ur\u010dite pozn\u00e1te ten pocit, ke\u010f sa r\u00e1no chv\u00ed\u013eu zdr\u017e\u00edte a zrazu zist\u00edte, \u017ee v\u00e1m za p\u00e1r min\u00fat ide autobus. V tej chv\u00edli za\u010d\u00edna boj s \u010dasom. Za\u010dne to \u013eahko zr\u00fdchlenou ch\u00f4dzou, preto\u017ee si mysl\u00edte, \u017ee e\u0161te st\u00edhate, ktor\u00fa postupne nahr\u00e1dzate z\u00e1vere\u010dn\u00fdm fini\u0161om v podobe \u0161printu k prich\u00e1dzaj\u00facemu autobusu. A ako to kon\u010d\u00ed? No samozrejme, \u017ee v\u00e1m to zase utieklo &#8230;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak za\u010dnete pravidelne beha\u0165, je tento scen\u00e1r u\u017e oby\u010dajnou minulos\u0165ou. Va\u0161e telo si na t\u00fato aktivitu postupne zvykne, \u010do sa prejav\u00ed tak, \u017ee<strong> budete zvl\u00e1da\u0165 beha\u0165 r\u00fdchlej\u0161ie aj dlh\u0161ie vzdialenosti.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/image-1-843x1124.png\" alt=\"Beh a chudnutie\" class=\"wp-image-190978\" title=\"Beh a chudnutie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image-1-843x1124.png 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image-1-300x400.png 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image-1.png 848w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:49px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak ste \u00fapln\u00ed za\u010diato\u010dn\u00edci, je potreba zvy\u0161ova\u0165 z\u00e1\u0165a\u017e postupne. Je mo\u017en\u00e9, \u017ee po prv\u00fdkr\u00e1t zabehnete 100 metrov a budete musie\u0165 prejs\u0165 do ch\u00f4dze. Je to \u00faplne norm\u00e1lne, dokonca m\u00e1 tento typ aktivity svoj n\u00e1zov &#8211; <strong>indi\u00e1nsky beh.<\/strong> Tak\u017ee v pokoji pomal\u00fdm tempom zabehnite \u010do zvl\u00e1dnete a prejdite do r\u00fdchlej\u0161ej ch\u00f4dze. Akon\u00e1hle znovu naberiete dych, op\u00e4\u0165 sa rozbehnite a interval opakujte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postupom \u010dasu v\u0161ak m\u00f4\u017eete \u00fasek behu predl\u017eova\u0165, a naopak skracova\u0165 \u00faseky ch\u00f4dze, a\u017e sa dostanete do f\u00e1zy, kedy zist\u00edte, \u017ee u\u017e vlastne ani ch\u00f4dzu nepotrebujete, preto\u017ee zvl\u00e1date be\u017ea\u0165 v kuse 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>Svoju kond\u00edciu m\u00f4\u017eu \u010falej zlep\u0161ova\u0165 aj be\u017eci, ktor\u00fdm dlh\u0161\u00ed s\u00fastavn\u00fd beh u\u017e nerob\u00ed \u017eiadny probl\u00e9m. <strong>Mo\u017enost\u00ed je ve\u013ea, sk\u00faste napr\u00edklad:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zv\u00fd\u0161i\u0165 r\u00fdchlos\u0165 behu<\/li>\n\n\n\n<li>pred\u013a\u017ei\u0165 zabehnut\u00fa vzdialenos\u0165<\/li>\n\n\n\n<li>zaradi\u0165 trasu s v\u00e4\u010d\u0161\u00edm prev\u00fd\u0161en\u00edm<\/li>\n\n\n\n<li>sk\u00fasi\u0165 HIIT, kedy budete strieda\u0165 intervaly s maxim\u00e1lnou intenzitou (\u0161print) s vo\u013enej\u0161\u00edmi intervalmi (v\u00fdklus) <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/li>\n\n\n\n<li>sk\u00fasi\u0165 opakovanie \u0161printov do kopca, ktor\u00e9 vystrieda v\u00fdklus z kopca<\/li>\n\n\n\n<li>fajn\u0161mekri m\u00f4\u017eu vysk\u00fa\u0161a\u0165 napr\u00edklad kombin\u00e1ciu behu a cvikov s vlastnou v\u00e1hou, ke\u010f napr\u00edklad 10 min\u00fat be\u017eia a potom si daj\u00fa 30 klikov, 30 drepov s v\u00fdskokom a be\u017eia \u010falej, t\u00fdmto sp\u00f4sobom m\u00f4\u017eu kombinova\u0165 ak\u00e9ko\u013evek vzdialenosti s \u013eubovo\u013en\u00fdmi cvikmi<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vid\u00edte, mo\u017enost\u00ed ako sa zlep\u0161ova\u0165 je ve\u013ea, sta\u010d\u00ed si len vybra\u0165. V\u017edy v\u0161ak berte do \u00favahy va\u0161u s\u00fa\u010dasn\u00fa fyzi\u010dku, aby ste si <strong>nesp\u00f4sobili zdravotn\u00e9 probl\u00e9my. <\/strong>V\u0161etko m\u00e1 svoj \u010das, a ak vytrv\u00e1te, bude v\u00e1s na konci \u010daka\u0165 odmena, napr\u00edklad pr\u00e1ve v podobe dobehnut\u00e9ho autobusu bez zad\u00fdchania a navy\u0161e s \u00fasmevom.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Zlepsite_svoje_zdravie\"><\/span>3. Zlep\u0161\u00edte svoje zdravie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zaradenie pravidelnej be\u017eeckej aktivity bude ma\u0165 vplyv nielen na vzh\u013ead, ale aj na va\u0161e zdravie. V\u0161eobecne je odpor\u00fa\u010dan\u00e9 ma\u0165 ka\u017ed\u00fd t\u00fd\u017ede\u0148 minim\u00e1lne <strong>150 min\u00fat aktiv\u00edt so strednou intenzitou alebo 75 min\u00fat aktiv\u00edt s vysokou intenzitou.<\/strong> Ide naozaj o \u00fapln\u00e9 minimum, ktor\u00e9 by mal dodr\u017eiava\u0165 ka\u017ed\u00fd. Tieto akt\u00edvne min\u00faty m\u00f4\u017eeme bez probl\u00e9mov pokry\u0165 behom. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravideln\u00fdm \u0161portom budeme posil\u0148ova\u0165 srdce i p\u013e\u00faca, v\u010faka \u010domu sa <strong>zlep\u0161\u00ed n\u00e1\u0161 kardiovaskul\u00e1rny syst\u00e9m.<\/strong> To sa m\u00f4\u017ee prejavi\u0165 napr\u00edklad zn\u00ed\u017een\u00edm krvn\u00e9ho tlaku alebo rizika infarktu. Pohybom toti\u017e dok\u00e1\u017eeme vytr\u00e9nova\u0165 srdcov\u00fd sval na tak\u00fa \u00farove\u0148, \u017ee n\u00e1m bude <strong>k pre\u010derpaniu rovnak\u00e9ho mno\u017estva krvi sta\u010di\u0165 <\/strong>menej \u00faderov, preto\u017ee sa zv\u00fd\u0161i mno\u017estvo krvi, ktor\u00e9 srdce jedn\u00fdm \u00faderom po\u0161le do krvn\u00e9ho obehu. Behom a \u010fal\u0161\u00edmi \u0161portmi mu tak m\u00f4\u017eeme u\u0161etri\u0165 ve\u013ea pr\u00e1ce a n\u00e1mahy. \u010eal\u0161\u00edm benefitom m\u00f4\u017ee by\u0165 napr\u00edklad zn\u00ed\u017eenie hladiny cholesterolu alebo zn\u00ed\u017eenie rizika vzniku osteopor\u00f3zy. [3]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rozsiahlym v\u00fdskumom, kedy bolo analyzovan\u00fdch viac ako 170 \u0161t\u00fadi\u00ed, zistili v\u00fdskumn\u00edci Friedenreich a Orenstein, \u017ee m\u00f4\u017eeme pravidelnou aktivitou dokonca <strong>zn\u00ed\u017ei\u0165 riziko rakoviny<\/strong> mo\u010dov\u00e9ho mech\u00fara, prsn\u00edka, hrub\u00e9ho \u010dreva \u010di \u017eal\u00fadka. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"64381,67378,79516\" ><\/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<p>Pravideln\u00e9 be\u017eanie m\u00e1<strong> vplyv aj na v\u00e1\u0161 imunitn\u00fd syst\u00e9m.<\/strong> Ke\u010f sa rozbehnete, zv\u00fd\u0161i sa va\u0161a srdcov\u00e1 frekvencia, \u010d\u00edm sa zr\u00fdchli aj krvn\u00fd obeh. Telo postupne za\u010dne vyz\u00fdva\u0165 bunky imunitn\u00e9ho syst\u00e9mu &#8211; lymfocity (druh bielych krviniek), aby zr\u00fdchlili a bojovali proti mo\u017enej hrozbe (patog\u00e9nom). Po za\u010dat\u00ed cvi\u010denia sa tak nieko\u013ekon\u00e1sobne zv\u00fd\u0161i po\u010det imunitn\u00fdch buniek. O 10-15 min\u00fat po skon\u010den\u00ed behu sa po\u010det buniek vr\u00e1ti do norm\u00e1lu. Potom v\u0161ak ich po\u010det \u010falej kles\u00e1 pod norm\u00e1lnu \u00farove\u0148 a m\u00f4\u017ee trva\u0165 nieko\u013eko hod\u00edn, ne\u017e sa vr\u00e1ti sp\u00e4\u0165 na svoju klasick\u00fa \u00farove\u0148. T\u00e1to doba sa naz\u00fdva &#8220;open window&#8221;, po\u010das ktorej by mohlo by\u0165 telo n\u00e1chylnej\u0161ie na ochorenia. T\u00fato mo\u017en\u00fa n\u00e1chylnos\u0165 v\u0161ak vyvr\u00e1tili Campbell s Turnerom, ktor\u00ed zistili, \u017ee po\u010das tejto doby imunitn\u00e9 bunky nezmizli, len sa vyskytuj\u00fa mimo krvi a <strong>h\u013eadaj\u00fa infekciu<\/strong>, \u010do je presne to, \u010do sa od nich o\u010dak\u00e1va. Tento proces naz\u00fdvame imunitn\u00fd doh\u013ead. <span style=\"color:#ff6600\" class=\"tadv-color\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z t\u00fdchto skuto\u010dnost\u00ed vypl\u00fdva, \u017ee tzv. <strong>&#8220;open window&#8221; nie je tak dramatick\u00e9,<\/strong> ako by sa na prv\u00fd poh\u013ead mohlo zda\u0165. Pravdou v\u0161ak je, \u017ee so st\u00fapaj\u00facou intenzitou a d\u013a\u017ekou z\u00e1\u0165a\u017ee vzrast\u00e1 riziko do\u010dasne zn\u00ed\u017eenej funkcie imunitn\u00e9ho syst\u00e9mu. K tomu m\u00f4\u017ee vies\u0165 aj pr\u00edli\u0161 \u010dast\u00e9 tr\u00e9ningov\u00e9 za\u0165a\u017eenie, kv\u00f4li ktor\u00e9mu sa organizmus nestihne dostato\u010dne zregenerova\u0165, a tak m\u00f4\u017ee by\u0165 n\u00e1chylnej\u0161\u00ed na chorobu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u0161ak zarad\u00edte primeran\u00e9 d\u00e1vky behu a budete dba\u0165 na dostato\u010dn\u00fa regener\u00e1ciu, va\u0161a <strong>obranyschopnos\u0165 tela sa posiln\u00ed<\/strong> a vy budete odolnej\u0161\u00ed vo\u010di v\u00edrusom aj bakt\u00e9ri\u00e1m, ktor\u00e9 s\u00fa v\u0161ade okolo n\u00e1s.<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/unnamed-86-1124x750.jpg\" alt=\"Zdrav\u0161\u00ed v\u010faka behu\" class=\"wp-image-191272\" style=\"width:843px;height:563px\" title=\"Zdrav\u0161\u00ed v\u010faka behu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/unnamed-86-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/unnamed-86-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/unnamed-86-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/unnamed-86-2048x1367.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=\"4_Zlepsi_sa_vam_spanok\"><\/span>4. Zlep\u0161\u00ed sa v\u00e1m sp\u00e1nok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak m\u00e1te <strong>probl\u00e9my s ve\u010dern\u00fdm zasp\u00e1van\u00edm, \u010dast\u00fdm buden\u00edm a nekvalitn\u00fdm sp\u00e1nkom,<\/strong> mohol by aj v t\u00fdchto pr\u00edpadoch by\u0165 rie\u0161en\u00edm beh. Nie je najlep\u0161ou vo\u013ebou \u00eds\u0165 beha\u0165 tesne predt\u00fdm, ne\u017e sa chyst\u00e1te spa\u0165, a to z d\u00f4vodu vyplavenia endorf\u00ednu (horm\u00f3nu \u0161\u0165astia), ktor\u00fd by mohol zmari\u0165 va\u0161e pokusy zaspa\u0165. V\u0161eobecne v\u0161ak na\u0161e telo funguje tak, \u017ee sa pomocou behu zv\u00fd\u0161i telesn\u00e1 teplota. To je pre organizmus sign\u00e1l, \u017ee m\u00e1 by\u0165 hore. Po 30 a\u017e 90 min\u00fatach po v\u00fdkone v\u0161ak telesn\u00e1 teplota za\u010dne klesa\u0165, \u010do <strong>m\u00f4\u017ee postupne pom\u00f4c\u0165<\/strong> <strong>navodi\u0165 ospalos\u0165.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak na sebe tento jav pozorujete, m\u00f4\u017ee pre v\u00e1s by\u0165 vhodn\u00e9 beha\u0165 sk\u00f4r v popolud\u0148aj\u0161\u00edch hodin\u00e1ch. Pod\u013ea vedcov v\u0161ak pr\u00edli\u0161 nez\u00e1le\u017e\u00ed na tom, v ktor\u00fa hodinu beh\u00e1te, pozit\u00edvny vplyv na no\u010dn\u00fd sp\u00e1nok poc\u00edtite po akomko\u013evek type behu v ak\u00fako\u013evek denn\u00fa dobu. <span style=\"color:#ff6600\" class=\"tadv-color\">[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A t\u00ed, ktor\u00ed maj\u00fa naozaj ve\u013ek\u00fd probl\u00e9m so zasp\u00e1van\u00edm, m\u00f4\u017eu vysk\u00fa\u0161a\u0165 <a href=\"https:\/\/gymbeam.sk\/pre-lepsi-spanok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">doplnky pre lep\u0161\u00ed sp\u00e1nok,<\/a> ako je napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">melaton\u00edn,<\/a> o ktor\u00e9ho benefitoch sa do\u010d\u00edtate viac v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/melatonin-zlepsuje-spanok-a-pomaha-zaspat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Melaton\u00edn &#8211; naozaj zlep\u0161uje sp\u00e1nok a pom\u00e1ha zaspa\u0165?<\/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=\"5_Budete_sa_citit_psychicky_lepsie\"><\/span>5. Budete sa c\u00edti\u0165 psychicky lep\u0161ie<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"876\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/decko_orizle-876x1124.jpg\" alt=\"Vitam\u00edn D\" class=\"wp-image-191289\" title=\"Vitam\u00edn D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/decko_orizle-876x1124.jpg 876w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/decko_orizle-312x400.jpg 312w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/decko_orizle-1197x1536.jpg 1197w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/decko_orizle.jpg 1553w\" sizes=\"auto, (max-width: 876px) 100vw, 876px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:75px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Asi v\u00e1s neprekvap\u00ed, \u017ee beh, rovnako ako ostatn\u00e9 fyzick\u00e9 aktivity, m\u00e1 <strong>pozit\u00edvny vplyv na zni\u017eovanie hladiny stresu v tele.<\/strong> Pom\u00e1ha predov\u0161etk\u00fdm <strong>redukova\u0165 stres dlhodob\u00fd,<\/strong> ktor\u00fd m\u00e1 negat\u00edvny vplyv nielen na spom\u00ednan\u00fa imunitu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak pravidelne \u0161portujete, tak ur\u010dite pozn\u00e1te ten pocit, ke\u010f cel\u00fd de\u0148 neviete, kde v\u00e1m hlava stoj\u00ed, v\u0161etko na v\u00e1s pad\u00e1, a tak vyraz\u00edte \u0161portova\u0165. A po cvi\u010den\u00ed? V\u0161etky probl\u00e9my sa zrazu zdaj\u00fa by\u0165 znesite\u013enej\u0161ie a niektor\u00e9 tr\u00e1penia mo\u017eno \u00faplne zmizli.<span style=\"color:#ff6600\" class=\"tadv-color\"> [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Presne takto to funguje aj s behom. O to viac si ho m\u00f4\u017eete u\u017ei\u0165, ak sa rozhodnete beha\u0165 v pr\u00edrode na \u010derstvom vzduchu. Pr\u00e1ve jese\u0148 je pre to ako stvoren\u00e1. Pr\u00edroda sa sfarbuje pred o\u010dami, nie je ani ve\u013emi ve\u013ek\u00e9 teplo, ani ve\u013emi ve\u013ek\u00e1 zima, a navy\u0161e e\u0161te m\u00f4\u017eete zachyti\u0165 slne\u010dn\u00e9 l\u00fa\u010de, z ktor\u00fdch <strong>na\u010derp\u00e1te vitam\u00edn D.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj ten m\u00e1 pozit\u00edvny <strong>vplyv na va\u0161u psychick\u00fa pohodu.<\/strong> Bohu\u017eia\u013e je jeho hladina predov\u0161etk\u00fdm v jesenn\u00fdch a zimn\u00fdch mesiacoch ni\u017e\u0161ia, a tak nie je na \u0161kodu zamera\u0165 sa napr\u00edklad na pr\u00edjem r\u00fdb \u010di <a href=\"https:\/\/gymbeam.sk\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">suplement\u00e1ciu<\/a>.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokia\u013e aj pri behu mysl\u00edte neust\u00e1le na to, \u010do v\u0161etko v\u00e1s e\u0161te \u010dak\u00e1, \u010do sa dialo v pr\u00e1ci a podobne, odpor\u00fa\u010dame pusti\u0165 si svoj <strong>ob\u013e\u00faben\u00fd playlist,<\/strong> ktor\u00fd v\u00e1s zaru\u010dene nakopne alebo sk\u00fasi\u0165 <strong>po\u010d\u00favanie podcastov.<\/strong> Budete sa musie\u0165 s\u00fastredi\u0165 na obsah hovoren\u00e9ho slova, a tak v\u00e1m neostane kapacita na prem\u00fd\u0161\u013eanie o svojich probl\u00e9moch. Ak sa chcete dozvedie\u0165 nie\u010do zo sveta fitness, m\u00f4\u017eete sa zapo\u010d\u00fava\u0165 napr\u00edklad do <a rel=\"noreferrer noopener\" href=\"https:\/\/www.audiolibrix.com\/sk\/Podcast\/527\/sk-gymbeam-fitness-academy#all-episodes\" target=\"_blank\" class=\"ek-link\">n\u00e1\u0161ho podcastu.<\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Naucite_sa_byt_disciplinovani\"><\/span>6. Nau\u010d\u00edte sa by\u0165 disciplinovan\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dodr\u017eiava\u0165 stanoven\u00e9 ciele nemus\u00ed by\u0165 aspo\u0148 po\u010das prv\u00fdch p\u00e1r dn\u00ed \u010di t\u00fd\u017ed\u0148ov v\u00f4bec jednoduch\u00e9. Aby ste to zvl\u00e1dli, je potrebn\u00e9 d\u00e1va\u0165 si re\u00e1lne ciele. Na za\u010diatok bude sta\u010di\u0165, ke\u010f si p\u00f4jdete zabeha\u0165 dvakr\u00e1t t\u00fd\u017edenne. Stanovte si jasne, \u017ee pobe\u017e\u00edte napr\u00edklad v pondelok a vo \u0161tvrtok, a naozaj pl\u00e1n dodr\u017ete. Aj keby sa v\u00e1m akoko\u013evek nechcelo, pr\u0161alo, f\u00fakal vietor alebo \u010doko\u013evek in\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemus\u00edte be\u017ea\u0165 hodinu. Spo\u010diatku m\u00f4\u017ee sta\u010di\u0165 aj p\u00e1r min\u00fat. D\u00f4le\u017eit\u00e9 je, aby ste za\u010dali pracova\u0165 na novom n\u00e1vyku. Jedine t\u00fdmto sp\u00f4sobom si naozaj udr\u017e\u00edte discipl\u00ednu. Ak c\u00edtite, \u017ee naozaj nie je v\u00e1\u0161 de\u0148, prebehnite, \u010do m\u00f4\u017eete, a zvy\u0161ok cho\u010fte prech\u00e1dzkou. <strong>Hlavn\u00e9 je, \u017ee ste sa na beh nevyka\u0161lali.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Discipl\u00ednu, ktor\u00fa si vytvor\u00edte pri be\u017ean\u00ed, potom m\u00f4\u017eete <strong>prenies\u0165 do \u010fal\u0161\u00edch sf\u00e9r v\u00e1\u0161ho \u017eivota.<\/strong> Ak si dok\u00e1\u017eete napl\u00e1nova\u0165 beh a naozaj ho zvl\u00e1dnu\u0165, pre\u010do by ste nedok\u00e1zali <strong>dokon\u010di\u0165 \u00falohu,<\/strong> ktor\u00e1 v\u00e1m u\u017e t\u00fd\u017ede\u0148 le\u017e\u00ed na stole? Rovnak\u00fdm sp\u00f4sobom si potom m\u00f4\u017eete rozvrhn\u00fa\u0165 aj dni, kedy sa budete venova\u0165 napr\u00edklad upratovaniu alebo pr\u00edprave jedla na \u010fal\u0161ie dni. In\u0161pir\u00e1ciou v\u00e1m m\u00f4\u017ee by\u0165 \u010dl\u00e1nok<a href=\"https:\/\/gymbeam.sk\/blog\/ako-na-efektivnu-pripravu-jedal-a-krabickovanie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> Ako na efekt\u00edvnu pr\u00edpravu jed\u00e1l a krabi\u010dkovanie?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka stanoven\u00e9mu pl\u00e1nu a z\u00edskanej discipl\u00edne budete presne vedie\u0165, ak\u00e9 \u010dinnosti v\u00e1s ktor\u00fd de\u0148 \u010dakaj\u00fa, tak\u017ee nad nimi nebudete musie\u0165 prem\u00fd\u0161\u013ea\u0165. Navy\u0161e sa vyhnete chaotick\u00e9mu robeniu nieko\u013ek\u00fdch vec\u00ed s\u00fa\u010dasne alebo naopak <strong>chorobn\u00e9mu odkladaniu \u010dinnost\u00ed,<\/strong> ktor\u00e9 skon\u010dia le\u017ean\u00edm pri telev\u00edzii. Bonusom v\u00e1m bude dobr\u00fd pocit zo splnen\u00fdch cie\u013eov a utvrdenie sa v tom, \u017ee dosiahnete v\u0161etko, \u010do si stanov\u00edte, a navy\u0161e budete ma\u0165 v\u010faka pl\u00e1novaniu aj <strong>viac \u010dasu pre seba.<\/strong><\/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=\"822\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_4845-1124x822.jpg\" alt=\"Beh a discipl\u00edna\" class=\"wp-image-191302\" style=\"width:843px;height:617px\" title=\"Beh a discipl\u00edna\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_4845-1124x822.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_4845-400x292.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_4845-1536x1123.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_4845-2048x1497.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_Usetrite_cas\"><\/span>7. U\u0161etr\u00edte \u010das<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko\u013ekokr\u00e1t u\u017e ste od niekoho (mo\u017eno aj od seba) po\u010duli v\u00fdhovorku, \u017ee na cvi\u010denie nie je \u010das? Pre extr\u00e9mne vy\u0165a\u017een\u00e9ho \u010dloveka m\u00f4\u017ee by\u0165 n\u00e1ro\u010dn\u00e9 zorganizova\u0165 si \u010das tak, aby chodil do fitka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nezd\u00e1 sa to, ale ke\u010f si to spo\u010d\u00edtame:<\/strong><\/p>\n\n\n\n<p>\u25cf Cesta do fitka (20 min), zaplatenie vstupu, prezle\u010denie, nachystanie v \u0161atni (10 min), tr\u00e9ning (60 min), pokec s priate\u013emi (10 min), sprcha po cvi\u010den\u00ed (10 min), f\u00e9novanie vlasov, aby ste cestou domov neprechladli (10 min), cesta domov (20 min), vylo\u017eenie \u0161portovej ta\u0161ky (5 min).<\/p>\n\n\n\n<p>\u25cf Vo fin\u00e1le n\u00e1m <strong>jedna hodina cvi\u010denia m\u00f4\u017ee ukroji\u0165 z d\u0148a bez probl\u00e9mu aj 140 min\u00fat,<\/strong> to si ka\u017ed\u00fd nem\u00f4\u017ee dovoli\u0165, ak chod\u00ed do pr\u00e1ce, mus\u00ed nakupova\u0165, star\u00e1 sa o rodinu a podobne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A teraz si to porovnajme s behom:<\/strong><\/p>\n\n\n\n<p>\u25cf Prezle\u010denie do be\u017eeck\u00e9ho oble\u010denia v pohodl\u00ed domova (5 min), be\u017eeck\u00fd tr\u00e9ning (60 min), ulo\u017eenie be\u017eeck\u00e9ho oble\u010denia (5 min), sprcha (10 min).<\/p>\n\n\n\n<p>\u25cf A v\u00fdsledok? V\u010faka behu sme <strong>u\u0161etrili cel\u00fa hodinu \u010dasu.<\/strong> Za t\u00fa dobu \u010dlovek m\u00f4\u017ee stihn\u00fa\u0165 nachysta\u0165 jedlo na \u010fal\u0161\u00ed de\u0148, nave\u010dera\u0165 sa a e\u0161te stihn\u00fa\u0165 uprata\u0165 kuchy\u0148u.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u017ee teraz sa u\u017e ur\u010dite na \u010das vyhov\u00e1ra\u0165 nem\u00f4\u017eete.<\/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_Usetrite_peniaze\"><\/span>8. U\u0161etr\u00edte peniaze<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"942\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/obleceni-1-1124x942.jpg\" alt=\"Behan\u00edm u\u0161etr\u00edte peniaze\" class=\"wp-image-191059\" title=\"Behan\u00edm u\u0161etr\u00edte peniaze\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/obleceni-1-1124x942.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/obleceni-1-400x335.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/obleceni-1-1536x1287.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/obleceni-1.jpg 1746w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak ste sa rozhodli, \u017ee namiesto kardia na orbitreku trikr\u00e1t t\u00fd\u017edenne vo fitku nahrad\u00edte t\u00fato aktivitu behom, uvid\u00edte, \u017ee tento <strong>rozdiel poc\u00edti aj va\u0161a pe\u0148a\u017eenka<\/strong>. Ke\u010f budeme po\u010d\u00edta\u0165, \u017ee priemerne stoj\u00ed vstup do fitka cca 3 eur\u00e1, u\u0161etr\u00edme za t\u00fd\u017ede\u0148 10 eur. Aj ke\u010f sa nejedn\u00e1 o z\u00e1vratn\u00fa sumu, za mesiac u\u017e je to 40 eur a za rok dokonca <strong>480 eur<\/strong>, \u010do u\u017e je slu\u0161n\u00e1 suma, nie?<\/p>\n\n\n\n<div style=\"height:47px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vzh\u013eadom na to, \u017ee u\u0161etr\u00edte to\u013eko pe\u0148az\u00ed a navy\u0161e na sebe mak\u00e1te, zasl\u00fa\u017eite si ob\u010das nejak\u00fa rados\u0165! N\u00e1kup <a rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/fitness-oblecenie\" target=\"_blank\" class=\"ek-link\">\u0161portov\u00e9ho oble\u010denia<\/a> je pre t\u00fato pr\u00edle\u017eitos\u0165 ako stvoren\u00fd. Nielen\u017ee sa odmen\u00edte, ale navy\u0161e z\u00edskate aj <strong>nov\u00fa motiv\u00e1ciu.<\/strong> Bola by predsa \u0161koda, aby v\u00e1m nov\u00e9 k\u00fasky len tak le\u017eali v \u0161atn\u00edku. \u010eal\u0161\u00ed beh bude pre ich vysk\u00fa\u0161anie ako stvoren\u00fd.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Preskumate_okolie\"><\/span>9. Presk\u00famate okolie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ur\u010dite m\u00e1te u\u017e vy\u0161liapan\u00fa svoju cestu do pr\u00e1ce, z pr\u00e1ce, na n\u00e1kup, do kaviarne a podobne. Viete ale, <strong>kam ved\u00fa tie uli\u010dky<\/strong> za va\u0161\u00edm domom, kam be\u017ene nechod\u00edte? Mo\u017eno budete sami prekvapen\u00ed, \u010do v\u0161etko sa skr\u00fdva vo va\u0161om okol\u00ed. Mo\u017eno m\u00e1te p\u00e1r kilometrov od domu \u00fadolie, kde ste nikdy neboli, a mo\u017eno by ste sa mohli zabehn\u00fa\u0165 pozrie\u0165, ako sa zmenili miesta, ktor\u00e9 ste nav\u0161tevovali pred nieko\u013ek\u00fdmi rokmi. <strong>Mo\u017enost\u00ed je ve\u013ea.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ak m\u00e1te pocit, \u017ee v\u00e1s v okol\u00ed u\u017e ni\u010d neprekvap\u00ed, sk\u00faste pogoogli\u0165, \u010do sa nach\u00e1dza vo vzdialenej\u0161om okol\u00ed v\u00e1\u0161ho bydliska. Nemus\u00edte vybieha\u0165 len od domu, m\u00f4\u017eete k\u00fasok pood\u00eds\u0165, tam sa prebehn\u00fa\u0165, a potom sa zase vr\u00e1ti\u0165 hromadnou dopravou alebo autom sp\u00e4\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ou mo\u017enos\u0165ou, ako sa pri behu pozrie\u0165 \u010falej, je poprosi\u0165 niekoho zn\u00e1meho, aby a\u017e niekam p\u00f4jde, v\u00e1s so sebou vzal a vysadil po nieko\u013ek\u00fdch kilometroch. Vy si potom m\u00f4\u017eete zabehn\u00fa\u0165 cestu domov. T\u00fdm, \u017ee nepobe\u017e\u00edte tam a sp\u00e4\u0165, ale len sp\u00e4\u0165 domov, m\u00f4\u017eete <strong>spozn\u00e1va\u0165 vzdialenej\u0161ie miesta.<\/strong> V tomto pr\u00edpade v\u0161ak odpor\u00fa\u010dame be\u017ea\u0165 aj s telef\u00f3nom s GPS. \u013dahko sa m\u00f4\u017ee sta\u0165, \u017ee sa v nezn\u00e1mom prostred\u00ed strat\u00edte, a tak by sa z pl\u00e1novan\u00e9ho 10-kilometrov\u00e9ho behu mohlo sta\u0165 15-kilometrov\u00e9 utrpenie.<\/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\/2020\/10\/1-33-1124x749.jpg\" alt=\"Presk\u00famanie okolia v\u010faka behu\" class=\"wp-image-191143\" style=\"width:843px;height:562px\" title=\"Presk\u00famanie okolia v\u010faka behu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/1-33-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/1-33-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/1-33-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/1-33.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Zoznamite_sa_s_novymi_ludmi\"><\/span>10. Zozn\u00e1mite sa s nov\u00fdmi \u013eu\u010fmi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pravdepodobne sa v\u00e1m stalo, \u017ee na v\u00e1s pri behu niekto m\u00e1val alebo sa na v\u00e1s aspo\u0148 usmial. Nie, diev\u010dat\u00e1, neznamen\u00e1 to, \u017ee m\u00e1te prv\u00e9ho n\u00e1padn\u00edka. Sk\u00f4r toto spr\u00e1vanie vystihuje mentalitu be\u017ecov a v\u0161eobecne to, ak\u00e1 je <strong>komunita v r\u00e1mci tohto \u0161portu.<\/strong> Be\u017eci medzi seba radi priv\u00edtaj\u00fa nov\u00e1\u010dikov, t\u00fdmto gestom sa im sna\u017eia vyjadri\u0165 podporu, preto\u017ee ka\u017ed\u00fd \u010dlovek, ktor\u00fd beh\u00e1, ve\u013emi dobre vie, ak\u00e9 \u0165a\u017ek\u00e9 m\u00f4\u017eu by\u0165 za\u010diatky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S \u013eu\u010fmi, ktor\u00ed sa pravidelne stret\u00e1vaj\u00fa na svojich tras\u00e1ch, ob\u010das prehodia aj p\u00e1r slov alebo si daj\u00fa spolo\u010dn\u00fd kilometer. Vedomie, <strong>\u017ee v tom nie ste sami<\/strong>, v\u00e1m m\u00f4\u017ee najm\u00e4 v za\u010diatkoch pom\u00f4c\u0165. A ak u\u017e sa na to c\u00edtite, m\u00f4\u017eete sa pokojne z\u00fa\u010dastni\u0165 aj nejak\u00e9ho be\u017eeck\u00e9ho z\u00e1vodu, kde spozn\u00e1te \u010fal\u0161\u00edch \u013eud\u00ed s rovnak\u00fdm z\u00e1ujmom a navy\u0161e si odnesiete aj skvel\u00fd \u0161portov\u00fd z\u00e1\u017eitok, ktor\u00fd v\u00e1s motivuje k \u010fal\u0161iemu 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=\"11_Budete_sebavedomejsi\"><\/span>11. Budete sebavedomej\u0161\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\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<div style=\"height:74px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u017ee si to pekne zhrnieme. V\u010faka behu \u013eahko schudnete, <strong>zlep\u0161\u00ed sa v\u00e1m fyzi\u010dka, zdravie<\/strong>, sp\u00e1nok, budete <strong>psychicky viac v pohode<\/strong>, budete disciplinovan\u00ed, dodr\u017eiavanie term\u00ednu vo v\u0161etk\u00fdch sf\u00e9rach \u017eivota pre v\u00e1s bude samozrejmos\u0165ou, u\u0161etr\u00edte \u010das a peniaze, za ktor\u00e9 si nak\u00fapite napr\u00edklad nov\u00e9 \u0161portov\u00e9 oble\u010denie, a navy\u0161e z\u00edskate aj nov\u00fdch priate\u013eov. \u010co viac e\u0161te potrebujete, aby ste sa c\u00edtili sebavedomej\u0161ie? Mysl\u00edm, \u017ee toto je slu\u0161n\u00fd z\u00e1klad, na ktorom sa d\u00e1 stava\u0165. A pritom sta\u010d\u00ed tak m\u00e1lo &#8211; aby ste <strong>nieko\u013ekokr\u00e1t t\u00fd\u017edenne ubehli p\u00e1r kilometrov.<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Preco_behat_Vsetko_co_potrebujete_vediet_o_vyhodach_behu\"><\/span>Pre\u010do beha\u0165? V\u0161etko, \u010do potrebujete vedie\u0165 o v\u00fdhod\u00e1ch behu<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=\"Chudnutie, lep\u0161ia kondi\u010dka a \u010fal\u0161ie d\u00f4vody, pre\u010do by ste mali za\u010da\u0165 beha\u0165 I GymBeam I FIT POINT\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/mhWBOtcSuc4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h3\"><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>Beh, rovnako ako aj in\u00e9 \u0161porty, m\u00e1 <strong>ve\u013ea zdravotn\u00fdch benefitov pre va\u0161u psychiku.<\/strong> Z\u00e1rove\u0148 ide o skvel\u00fd prostriedok na dosiahnutie va\u0161ej vysn\u00edvanej postavy. Ak v\u0161ak t\u00fa\u017eite po tom, aby ste boli kompletn\u00fd v\u0161estrann\u00fd \u0161portovec, je vhodn\u00e9 ho <strong>kombinova\u0165 aj so silov\u00fdm tr\u00e9ningom.<\/strong><\/p>\n\n\n\n<p>Z\u00e1rove\u0148 je potrebn\u00e9 zamera\u0165 sa aj na kvalitn\u00fa stravu, ktor\u00e1 v\u00e1m pom\u00f4\u017ee <strong>doplni\u0165 energiu<\/strong> po n\u00e1ro\u010dnom behu a dod\u00e1 silu na \u010fal\u0161\u00ed. Pomoc n\u00e1jdete napr\u00edklad v \u010dl\u00e1nku <a rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" class=\"ek-link\">Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie alebo naberanie svalov?<\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Ak u\u017e m\u00e1te s behom nejak\u00fa sk\u00fasenos\u0165, \u010di u\u017e je negat\u00edvnu, alebo pozit\u00edvnu, budeme radi, ke\u010f sa o \u0148u s nami podel\u00edte. A ak v\u00e1s \u010dl\u00e1nok presved\u010dil o tom, \u017ee \u00eds\u0165 beha\u0165 nie je \u00faplne zl\u00fd n\u00e1pad, pode\u013ete sa o\u0148  aj so svojimi priate\u013emi. Mo\u017eno v\u010faka tomu n\u00e1jdete svojho par\u0165\u00e1ka, s ktor\u00fdm pre v\u00e1s bude behanie jednoduch\u0161ie.<\/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\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pre mnoh\u00fdch \u013eud\u00ed je behanie no\u010dnou morou. Mo\u017eno v\u0161ak svoj n\u00e1zor zmen\u00edte, ke\u010f zist\u00edte, \u017ee ide o skvel\u00e9ho pomocn\u00edka pri chudnut\u00ed. Po\u010fme sa zozn\u00e1mi\u0165 aj s \u010fal\u0161\u00edmi benefitmi.<\/p>\n","protected":false},"author":100,"featured_media":191573,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6078,6046,6062,6082],"filter_section":[],"filter_attribute":[13029],"class_list":{"0":"post-306986","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-beh","9":"tag-chudnutie","10":"tag-trening","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-beh","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>11 d\u00f4vodov, pre\u010do za\u010da\u0165 beha\u0165. 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