{"id":316005,"date":"2020-11-13T16:12:00","date_gmt":"2020-11-13T15:12:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=316005"},"modified":"2023-11-30T15:51:49","modified_gmt":"2023-11-30T14:51:49","slug":"ako-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu\/","title":{"rendered":"Ako z\u00edska\u0165 silnej\u0161iu imunitu v\u010faka otu\u017eovaniu?"},"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-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu\/#Co_otuzovanim_ziskate\" title=\"\u010co otu\u017eovan\u00edm z\u00edskate?\">\u010co otu\u017eovan\u00edm z\u00edskate?<\/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-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu\/#Ako_s_otuzovanim_zacat_a_ake_su_moznosti_otuzovania\" title=\"Ako s otu\u017eovan\u00edm za\u010da\u0165 a ak\u00e9 s\u00fa mo\u017enosti otu\u017eovania?\">Ako s otu\u017eovan\u00edm za\u010da\u0165 a ak\u00e9 s\u00fa mo\u017enosti otu\u017eovania?<\/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-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu\/#Co_dokaze_ladovy_muz_Wim_Hof_so_svojim_telom_len_vdaka_chladu\" title=\"\u010co dok\u00e1\u017ee \u013eadov\u00fd mu\u017e Wim Hof so svoj\u00edm telom len v\u010faka chladu?\">\u010co dok\u00e1\u017ee \u013eadov\u00fd mu\u017e Wim Hof so svoj\u00edm telom len v\u010faka chladu?<\/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-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu\/#Ako_si_posilnit_imunitu_otuzovanim\" title=\"Ako si posilni\u0165 imunitu otu\u017eovan\u00edm?\">Ako si posilni\u0165 imunitu otu\u017eovan\u00edm?<\/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-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu\/#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><strong data-rich-text-format-boundary=\"true\">Ob\u013euba otu\u017eovania sa v posledn\u00fdch rokoch \u0161\u00edri<\/strong> \u010faleko za hranice komun\u00edt zimn\u00fdch plavcov, a to najm\u00e4 v\u010faka jeho \u0161irok\u00fdm pozit\u00edvnym \u00fa\u010dinkom na na\u0161e zdravie. Takmer ka\u017ed\u00fd, kto sa venuje biohackingu s t\u00fa\u017ebou sta\u0165 sa \u010do najlep\u0161ou a najzdrav\u0161ou verziou seba sam\u00e9ho, vyu\u017e\u00edva <strong>chlad <\/strong>ako jeden z prv\u00fdch n\u00e1strojov na ceste k<strong> umocneniu svojho \u017eivotn\u00e9ho potenci\u00e1lu<\/strong>. Nejde v\u0161ak o \u017eiadne extr\u00e9mne v\u00fdkony v podobe zimn\u00fdch v\u00fdstupov na vrcholy h\u00f4r v \u0161ortk\u00e1ch a pono\u017ek\u00e1ch, alebo skoro dvojhodinov\u00fd pobyt vo vani s \u013eadom ako v pr\u00edpade najzn\u00e1mej\u0161ieho \u013eadov\u00e9ho mu\u017ea Wima Hofa. Ide o postupn\u00fd proces, ako si k otu\u017eovaniu n\u00e1js\u0165 svoju cestu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">U\u017e starovek\u00e9 civiliz\u00e1cie pred nami poznali silu chladu<\/strong>, pred ktor\u00fdm sa v s\u00fa\u010dasnosti br\u00e1nime a bojujeme proti nemu prek\u00faren\u00fdmi domami, vyhrievan\u00fdmi seda\u010dkami alebo vrstven\u00edm oble\u010denia. Komu v \u017eivote mamka nezabudla pripomen\u00fa\u0165, aby sa poriadne obliekol, inak ochorie? Tr\u00fafam si tvrdi\u0165, \u017ee sme nie\u010do tak\u00e9 po\u010d\u00favali v\u0161etci. Ale toto za\u017eit\u00e9 tvrdenie nie je tak \u00faplne pravdiv\u00e9 a dve tepl\u00e9 vrstvy pod bundou v priebehu zimy nie s\u00fa potrebn\u00e9. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_otuzovanim_ziskate\"><\/span>\u010co otu\u017eovan\u00edm z\u00edskate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stoja v\u00e1m vlasy dupkom od hr\u00f4zy pri predstave rannej studenej sprchy alebo zahodenia pleten\u00e9ho svetra od babi\u010dky niekam do k\u00fata skrine s oble\u010den\u00edm? Nie ste sami, ke\u010f mi r\u00e1no zazvon\u00ed bud\u00edk a e\u0161te sa c\u00edtim tak na dve hodiny sp\u00e1nku, studen\u00e1 sprcha ma presved\u010d\u00ed o opaku, a r\u00e1no je hne\u010f energickej\u0161ie a produkt\u00edvnej\u0161ie. Dokonca by som povedal, \u017ee je to e\u0161te <strong>lep\u0161\u00ed nakop\u00e1va\u010d ne\u017e rann\u00e1 k\u00e1va<\/strong> so zalepen\u00fdmi o\u010dami vypit\u00e1 na autopilota. Pre\u010do stoj\u00ed za to sa takto \u201etr\u00e1pi\u0165\u201c?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/DSC00864-_OK-1124x751.jpg\" alt=\"\u010co otu\u017eovan\u00edm z\u00edskate?\" class=\"wp-image-195894\" style=\"width:843px;height:563px\" title=\"\u010co otu\u017eovan\u00edm z\u00edskate?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC00864-_OK-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC00864-_OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC00864-_OK-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC00864-_OK-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Budete ma\u0165 odolnej\u0161\u00ed imunitn\u00fd syst\u00e9m<\/h3>\n\n\n\n<p>Pravideln\u00e9 otu\u017eovanie dok\u00e1\u017ee <strong>zn\u00ed\u017ei\u0165 hladinu stresov\u00e9ho horm\u00f3nu kortizolu<\/strong>, \u010do v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 lep\u0161ie si poradi\u0165 s \u00fa\u010dinkami dlhodob\u00e9ho stresu. Ten oslabuje obranyschopnos\u0165 organizmu zn\u00ed\u017eenou tvorbou buniek imunitn\u00e9ho syst\u00e9mu. Otu\u017eovan\u00edm docielite nielen zn\u00ed\u017eenie kortizolu, ale aj <strong>zv\u00fd\u0161enie imunitn\u00fdch buniek v podobe bielych krviniek, monocytov nebo interleuk\u00ednu [IL]-6.<\/strong> V\u010faka tomu sa \u010dasom <strong>imunitn\u00fd syst\u00e9m m\u00f4\u017ee sta\u0165 odolnej\u0161\u00edm<\/strong> a je lep\u0161ie vyzbrojen\u00fd na boj s pr\u00edpadnou infekciou. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Holandsk\u00ed vedci sk\u00famali, \u010di je mo\u017en\u00e9 pozit\u00edvne ovplyvni\u0165 imunitn\u00fa odpove\u010f organizmu na bakteri\u00e1lnu infekciu v\u010faka otu\u017eovaniu, medit\u00e1cii alebo dychov\u00fdm cvi\u010deniam. A zistili, \u017ee je to mo\u017en\u00e9. \u00da\u010dastn\u00edci \u0161t\u00fadie, ktor\u00ed praktizovali jednu z t\u00fdchto techn\u00edk, poci\u0165ovali <strong>menej pr\u00edznakov ochorenia<\/strong> a z\u00e1rove\u0148 mali v krvi vy\u0161\u0161iu koncentr\u00e1ciu protiz\u00e1palov\u00fdch l\u00e1tok ne\u017e protiz\u00e1palov\u00fdch cytok\u00ednov ako odpove\u010f na infekciu. Vedci potvrdili aj <strong>vy\u0161\u0161iu odolnos\u0165 vo\u010di stresu v pr\u00edpade otu\u017eovania.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ia \u0161t\u00fadia na vzorke 3 018 \u013eud\u00ed zistila, \u017ee \u013eudia, ktor\u00ed sa pravidelne otu\u017euj\u00fa studenou sprchou, si v pr\u00e1ci alebo v \u0161kole ber\u00fa <strong>sick day o 29 % menej \u010dasto<\/strong> v porovnan\u00ed s t\u00fdmi, ktor\u00ed sa neotu\u017euj\u00fa. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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 v\u00e1s zauj\u00edmaj\u00fa \u010fal\u0161ie met\u00f3dy posilnenia imunitn\u00e9ho syst\u00e9mu, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link 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)\"><strong>15 sp\u00f4sobov, ako posilni\u0165 imunitn\u00fd syst\u00e9m a chr\u00e1ni\u0165 svoje zdravie.<\/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<h3 class=\"wp-block-heading is-style-default\">2. \u010cak\u00e1 v\u00e1s lep\u0161ia n\u00e1lada&nbsp;<\/h3>\n\n\n\n<p>V\u010faka zv\u00fd\u0161enej tvorbe endokanabinoidov, noradrenal\u00ednu a endorf\u00ednov m\u00f4\u017eete po otu\u017eovan\u00ed poc\u00edti\u0165 zlep\u0161enie n\u00e1lady. Terapia studenou vodou v podobe studenej sprchy s teplotou 20 \u00b0C (\u010do zas a\u017e tak studen\u00e1 nie je), sa uk\u00e1zala byt efekt\u00edvna aj v pr\u00edpade <strong>zn\u00ed\u017eenia sympt\u00f3mov miery poci\u0165ovan\u00e9ho stresu, depresie a \u00fazkosti.<\/strong> Pam\u00e4tajte ale, \u017ee d\u00f4le\u017eit\u00fd je tie\u017e vn\u00fatorn\u00fd postoj a nastavenie mysle. S optimistick\u00fdm mindsetom pravdepodobne dosiahnete lep\u0161ie v\u00fdsledky ne\u017e s negat\u00edvnym mindsetom. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9\u201310]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rozhodne ale nejde o n\u00e1hradu systematickej lie\u010dby depresie a \u010fal\u0161\u00edch psychick\u00fdch ochoren\u00ed, ale o doplnkov\u00fd lie\u010debn\u00fd prostriedok. Ak v\u00e1s zauj\u00edma vz\u0165ah stravy a n\u00e1lady, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/dokaze-strava-a-vyber-potravin-zlepsit-naladu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Dok\u00e1\u017ee strava a v\u00fdber potrav\u00edn zlep\u0161i\u0165 n\u00e1ladu?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_0858-_-OK-1124x749.jpg\" alt=\"Lep\u0161ia n\u00e1lada a silnej\u0161\u00ed imunitn\u00fd syst\u00e9m v\u010faka otu\u017eovaniu\" class=\"wp-image-195909\" style=\"width:843px;height:562px\" title=\"Lep\u0161ia n\u00e1lada a silnej\u0161\u00ed imunitn\u00fd syst\u00e9m v\u010faka otu\u017eovaniu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0858-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0858-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0858-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0858-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Zv\u00fd\u0161ite si \u00farove\u0148 bdelosti, s\u00fastredenosti a nabud\u00edte sa pred v\u00fdkonom<\/h3>\n\n\n\n<p>Studen\u00e1 voda m\u00f4\u017ee pom\u00f4c\u0165 aj v pr\u00edpadoch, ke\u010f sa po\u010das d\u0148a c\u00edtite unaven\u00fd, a napriek tomu potrebujete zosta\u0165 v strehu, by\u0165 koncentrovan\u00fd na pr\u00e1cu, \u0161t\u00fadium alebo v\u00e1s \u010dak\u00e1 tr\u00e9ning. M\u00e1 toti\u017e na svedom\u00ed <strong>zv\u00fd\u0161en\u00fa tvorbu skupiny horm\u00f3nov s n\u00e1zvom katecholam\u00edny<\/strong>, ktor\u00e9 v\u00e1s pr\u00edjemne nabudia na psychick\u00fd i fyzick\u00fd v\u00fdkon. M\u00f4\u017eete poci\u0165ova\u0165 zv\u00fd\u0161en\u00fa srdcov\u00fa aj dychov\u00fa frekvenciu a krvn\u00fd tlak. Osobne m\u00f4\u017eem potvrdi\u0165, \u017ee pod te\u010d\u00facou studenou vodou sa mi zatia\u013e nepodarilo d\u00fdcha\u0165 pokojne ako pri medit\u00e1cii alebo dychovom cvi\u010den\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. M\u00f4\u017eete poc\u00edti\u0165 aj \u00fa\u013eavu od bolesti<\/h3>\n\n\n\n<p>Pod\u013ea pr\u00e1ce americk\u00fdch vedcov studen\u00e1 voda vykazuje <strong>analgetick\u00e9 \u00fa\u010dinky<\/strong>, a m\u00f4\u017ee tak pom\u00f4c\u0165 pri lie\u010dbe bolest\u00ed r\u00f4zneho typu. \u010eal\u0161\u00ed autori si tak\u00fato skuto\u010dnos\u0165 vysvet\u013euj\u00fa naviac aj zv\u00fd\u0161enou produkciou endorf\u00ednov, ktor\u00e9 tlmia subjekt\u00edvne vn\u00edman\u00fa bolestivos\u0165. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Zlep\u0161ite a ur\u00fdchlite regener\u00e1ciu a zn\u00ed\u017eite aj bolestivos\u0165 svalov po tr\u00e9ningu<\/h3>\n\n\n\n<p>Mo\u017eno ste u\u017e po\u010duli, alebo dokonca videli fotky, ako sa vrcholov\u00ed atl\u00e9ti, hokejisti hraj\u00faci v NHL alebo profesion\u00e1lni futbalisti po tr\u00e9ningu nalo\u017eia do vane s \u013eadom. Nerobia to len kv\u00f4li fotke na Instagram, ale kv\u00f4li ur\u00fdchleniu regener\u00e1cie v podobe <strong>zn\u00ed\u017eenia po\u0161kodenia a bolestivosti svalov po tr\u00e9ningu (DOMS) a odb\u00faravaniu \u00fanavy.<\/strong> Naj\u010dastej\u0161ie sa v tomto pr\u00edpade pou\u017e\u00edva kontrastn\u00e1 terapia vo vaniach, pri ktorej sa v priebehu 15 min\u00fat strieda min\u00fatov\u00fd interval pobytu v studenej vode (10\u201315 \u00b0C) s min\u00fatov\u00fdm pobytom v teplej vode (&gt; 36 \u00b0C), alebo samotn\u00fd min\u00fatov\u00fd interval pobytu v studenej vode (10\u201315 \u00b0C) striedan\u00fd s min\u00fatov\u00fdm odpo\u010dinkom \u201ebez vody\u201c (teplota okolit\u00e9ho prostredia). <strong>Najefekt\u00edvnej\u0161ie je v tomto oh\u013eade nalo\u017eenie dolnej polovice tela alebo cel\u00e9ho tela do vane s vodou<\/strong>, ale posl\u00fa\u017ei\u0165 m\u00f4\u017ee aj studen\u00e1 sprcha, hoci \u00fa\u010dinok nebude tak\u00fd v\u00fdrazn\u00fd. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13\u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do terapie studenou vodou (kontrastnej terapie alebo \u013eadovej vane) by sa <strong>nemali p\u00fa\u0161\u0165a\u0165 silov\u00ed \u0161portovci, ktor\u00fdm ide o rast svalovej hmoty.<\/strong> Studen\u00e1 voda po tr\u00e9ningu toti\u017e negat\u00edvne ovplyv\u0148uje tr\u00e9ningov\u00fa adapt\u00e1ciu a n\u00e1sledn\u00fd rast svalov. Studen\u00e1 sprcha by na rast svalov ale vplyv ma\u0165 nemala, tak\u017ee sa smelo m\u00f4\u017eete sprchova\u0165 studenou vodou aj na\u010falej. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na podporu regener\u00e1cie a posilnenie imunity sa vyu\u017e\u00edva aj st\u00e1le popul\u00e1rnej\u0161ia kryoterapia a tradi\u010dn\u00e9 saunovanie, ktor\u00e9 dokonca dok\u00e1\u017ee zv\u00fd\u0161i\u0165 koncentr\u00e1ciu rastov\u00e9ho horm\u00f3nu. <span class=\"tadv-color\" style=\"color: #ff6600;\">[17\u201318]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee v\u00e1s zauj\u00edmaj\u00fa \u010fal\u0161ie regenera\u010dn\u00e9 techniky, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsia-technika-na-regeneraciu-zmiernenie-svalovky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Najlep\u0161ie techniky regener\u00e1cie, zmiernenia presilen\u00fdch svalov a \u00fanavy po tr\u00e9ningu.<\/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<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\/11\/DSC09762-_-OK-1124x750.jpg\" alt=\"Otu\u017eovanie zr\u00fdchli regener\u00e1ciu a zn\u00ed\u017ei bolestivos\u0165 svalov po tr\u00e9ningu\" class=\"wp-image-195923\" style=\"width:843px;height:563px\" title=\"Otu\u017eovanie zr\u00fdchli regener\u00e1ciu a zn\u00ed\u017ei bolestivos\u0165 svalov po tr\u00e9ningu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC09762-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC09762-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC09762-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC09762-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. R\u00fdchlej\u0161ie schlad\u00edte organizmus po z\u00e1\u0165a\u017ei v hor\u00facom prostred\u00ed<\/h3>\n\n\n\n<p>Po z\u00e1\u0165a\u017ei v hor\u00facom prostred\u00ed dok\u00e1\u017ee studen\u00e1 voda s teplotou pribli\u017ene 10 \u00b0C <strong>\u201eschladi\u0165\u201c prehriaty organizmus dvakr\u00e1t r\u00fdchlej\u0161ie<\/strong> ne\u017e v pr\u00edpade prirodzen\u00e9ho vychladnutia bez aplik\u00e1cie studenej vody. Tento fakt ocen\u00edte najm\u00e4 v letn\u00fdch mesiacoch, ke\u010f s\u00fa kv\u00f4li vysok\u00fdm teplot\u00e1m tr\u00e9ningy a preteky st\u00e1le n\u00e1ro\u010dnej\u0161ie, a vystavuj\u00fa tak organizmus v\u00e4\u010d\u0161ej z\u00e1\u0165a\u017ei. <span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Docielite lep\u0161iu cirkul\u00e1ciu krvi a mo\u017eno aj zdrav\u0161iu ple\u0165<\/h3>\n\n\n\n<p>Ni\u017e\u0161ia teplota okolia, ne\u017e je na\u0161a prirodzen\u00e1 teplota tela, n\u00fati organizmus pracova\u0165 o nie\u010do intenz\u00edvnej\u0161ie kv\u00f4li udr\u017eaniu fyziologickej teploty. Studen\u00e1 voda m\u00e1 za n\u00e1sledok zmr\u0161tenie cirkula\u010dn\u00e9ho syst\u00e9mu pod povrchom tela (vazokonstrikcia) a <strong>zr\u00fdchlenie pr\u00e1ce \u201ehlbok\u00e9ho cirkula\u010dn\u00e9ho syst\u00e9mu\u201c, aby sa udr\u017eala teplota telesn\u00e9ho jadra.<\/strong> Pravideln\u00e9 otu\u017eovanie tak m\u00f4\u017ee zefekt\u00edvni\u0165 cirkul\u00e1ciu krvi. Mo\u017eno e\u0161te v\u00e4\u010d\u0161\u00ed pozit\u00edvny efekt na cirkul\u00e1ciu krvi docielite striedan\u00edm intervalov studenej a teplej sprchy, pri ktorom sa cirkula\u010dn\u00fd syst\u00e9m \u201ezmr\u0161\u0165uje a roz\u0165ahuje\u201c, a m\u00f4\u017eete tak zlep\u0161i\u0165 prekrvenie organizmu, \u010do m\u00f4\u017ee ma\u0165 <strong>pozit\u00edvny vplyv aj na kvalitu pleti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em data-rich-text-format-boundary=\"true\">\u201eKontrastn\u00e1 terapia (striedanie teplej a studenej vody) m\u00f4\u017ee zlep\u0161i\u0165 prietok krvi mal\u00fdmi krvn\u00fdmi kapil\u00e1rami, ktor\u00e9 le\u017eia bl\u00edzko ko\u017ee a z\u00e1sobuj\u00fa ju \u017eivinami, aby zostala pevn\u00e1 a pru\u017en\u00e1. Z\u00e1rove\u0148 m\u00f4\u017ee lep\u0161ia cirkul\u00e1cia krvi zlep\u0161i\u0165 funkciu fibroblastov, \u010do s\u00fa bunky vyr\u00e1baj\u00face hlavn\u00fd \u0161truktur\u00e1lny prote\u00edn ko\u017ee, kolag\u00e9n,\u201c<\/em> <a class=\"ek-link ek-link\" href=\"https:\/\/www.dailymail.co.uk\/health\/article-4553072\/Bursts-cold-water-better-immune-system.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hovor\u00ed pre Daily Mail<\/a> \u0161portov\u00fd vedec so zameran\u00edm na zdravie ko\u017ee, Georgios Tzenichristos.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-20-_-OK-1124x749.jpg\" alt=\"Ako s otu\u017eovan\u00edm za\u010da\u0165 a ak\u00e9 s\u00fa mo\u017enosti otu\u017eovania?\" class=\"wp-image-196031\" style=\"width:843px;height:562px\" title=\"Ako s otu\u017eovan\u00edm za\u010da\u0165 a ak\u00e9 s\u00fa mo\u017enosti otu\u017eovania?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-20-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-20-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-20-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-20-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_s_otuzovanim_zacat_a_ake_su_moznosti_otuzovania\"><\/span>Ako s otu\u017eovan\u00edm za\u010da\u0165 a ak\u00e9 s\u00fa mo\u017enosti otu\u017eovania?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Otu\u017eovanie pon\u00faka mno\u017estvo benefitov<\/strong>, je len na v\u00e1s, \u010di mu d\u00e1te \u0161ancu, a podpor\u00edte tak prirodzen\u00fa obranyschopnos\u0165, lep\u0161iu n\u00e1ladu alebo pripravenos\u0165 na pr\u00e1cu, \u0161t\u00fadium \u010di \u0161portov\u00fd v\u00fdkon. Nebojte sa, nemus\u00edte googli\u0165 najbli\u017e\u0161iu rieku \u010di lom, kde sa d\u00e1 pl\u00e1va\u0165 aj v zime, a zh\u00e1\u0148a\u0165 sekeru na prer\u00e1\u017eanie \u013eadu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Za\u010dnite nosi\u0165 menej vrstiev oble\u010denia<\/h3>\n\n\n\n<p>V\u0161imli ste si niekedy \u013eud\u00ed, ktor\u00ed v zime chodia v kr\u00e1tkom tri\u010dku alebo len v tenkej mikine? Mo\u017eno si bundu niekde zabudli, ale pravdepodobne sa dobrovo\u013ene vystavuj\u00fa chladu. V\u00e1m bude na za\u010diatok sta\u010di\u0165, ke\u010f si <strong>zanalyzujete svoj ka\u017edodenn\u00fd outfit a poprem\u00fd\u0161\u013eate, \u010do z neho m\u00f4\u017eete necha\u0165 doma.<\/strong> Na jese\u0148 a v zime nie je v\u00fdnimkou, \u017ee \u013eudia nosia tielko, tri\u010dko, teplej\u0161ie tri\u010dko, sveter a bundu. Nechajte doma jednu vrstvu, ktor\u00e1 pre v\u00e1s bude najschodnej\u0161ia, a zhruba po mesiaci sa zamyslite, \u010di je naozaj potrebn\u00e9 nosi\u0165 ten \u0161krabav\u00fd a tepl\u00fd sveter z v\u00fdpredaja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-4-1-_OK-1124x749.jpg\" alt=\"Za\u010dnite sa otu\u017eova\u0165 tak, \u017ee budete nosi\u0165 menej vrstiev oble\u010denia\" class=\"wp-image-195936\" style=\"width:843px;height:562px\" title=\"Za\u010dnite sa otu\u017eova\u0165 tak, \u017ee budete nosi\u0165 menej vrstiev oble\u010denia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-4-1-_OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-4-1-_OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-4-1-_OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-4-1-_OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Nastavte k\u00farenie na ni\u017e\u0161\u00ed stupe\u0148<\/h3>\n\n\n\n<p>V dobe, ke\u010f je len oto\u010den\u00edm koh\u00fatika k dispoz\u00edcii v\u00e4\u010d\u0161ie teplo, je jednoduch\u00e9 sa rozmazn\u00e1va\u0165 s\u00e1lav\u00fdm teplom z k\u00farenia. Na druh\u00fa stranu, tie\u017e nie je potrebn\u00e9 doma mrzn\u00fa\u0165 a s\u0165a\u017eova\u0165 sa, kedy u\u017e sa kone\u010dne adaptujete na chlad. <strong>Teplota v&nbsp;dom\u00e1cnosti by <\/strong><a class=\"ek-link ek-link\" href=\"https:\/\/www.who.int\/publications\/i\/item\/9789241550376\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pod\u013ea WHO<\/strong><\/a><strong> nemala klesn\u00fa\u0165 pod 18 \u00b0C<\/strong> pre zdrav\u00fdch dospel\u00fdch jedincov a pre seniorov, alebo naopak mal\u00e9 deti by teplota mala by\u0165 okolo 20 \u00b0C.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Teplota v sp\u00e1lni po\u010das sp\u00e1nku m\u00f4\u017ee by\u0165 e\u0161te <\/strong><a class=\"ek-link ek-link\" href=\"https:\/\/vasco.eu\/en-gb\/blog\/heating-general\/what-ideal-room-temperature-your-living-room-bathroom-and-bedroom\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ni\u017e\u0161ia<\/strong><\/a><strong>, a to medzi 15\u201318 \u00b0C<\/strong> vo vyvetranej miestnosti. Sami na sebe ste mo\u017eno spozorovali, \u017ee ke\u010f v sp\u00e1lni zabudnete vypn\u00fa\u0165 k\u00farenie a sp\u00edte v pr\u00edli\u0161 teplom prostred\u00ed, r\u00e1no sa prebud\u00edte rovnako unaven\u00fd, ako ke\u010f ste ve\u010der i\u0161li spa\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozrite sa, na ko\u013eko stup\u0148ov m\u00e1te vo va\u0161ej dom\u00e1cnosti nastaven\u00e9 k\u00farenie, a pr\u00edpadne po mal\u00fdch kr\u00f4\u010dikoch upravujte termostat. Bonusom m\u00f4\u017eu by\u0165 u\u0161etren\u00e9 peniaze za k\u00farenie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Vyu\u017eite k\u00fazlo studenej sprchy<\/h3>\n\n\n\n<p>Nemus\u00edte hne\u010f po prebuden\u00ed a e\u0161te so zalepen\u00fdmi o\u010dami vliez\u0165 pod studen\u00fa sprchu a vydr\u017ea\u0165 tam nieko\u013eko min\u00fat, popravde, to si \u00faplne nedok\u00e1\u017eem predstavi\u0165 ani ja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Sta\u010d\u00ed vliez\u0165 pod teplou sprchu a postupne zni\u017eova\u0165 teplotu vody<\/strong> a\u017e do bodu, ke\u010f pre v\u00e1s nebude ani tepl\u00e1, ani studen\u00e1. Potom sa ment\u00e1lne pripravte na to, \u017ee to bude studen\u00e9, \u0161tip\u013eav\u00e9 a bude sa v\u00e1m chcie\u0165 utiec\u0165, ale s pevnou mys\u013eou a hlbok\u00fdm dychom v\u0161etko zvl\u00e1dnete. Ot\u00e1\u010dajte koh\u00fatikom a\u017e do krajnej polohy a vystavte studenej vode cel\u00e9 telo vr\u00e1tane hlavy, to v\u00e1s spo\u013eahlivo preberie. <strong>Na&nbsp;za\u010diatok sta\u010d\u00ed vydr\u017ea\u0165 pokojne len 10 sek\u00fand<\/strong>, ale postupne by ste sa mali dopracova\u0165 zhruba k 2\u20135 min\u00fatam. Po sprche je pr\u00edval energie a endorf\u00ednov zaru\u010den\u00fd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Dajte \u0161ancu k\u00fape\u013eu v studenej vode<\/h3>\n\n\n\n<p>Trochu v\u00e4\u010d\u0161\u00ed krok k otu\u017eovaniu predstavuje k\u00fape\u013e v studenej vode. Vyu\u017ei\u0165 m\u00f4\u017eete aj spom\u00ednan\u00fd protokol v podobe striedania min\u00fatov\u00e9ho intervalu v studenej vode (10\u201315 \u00b0C) s min\u00fatov\u00fdm intervalom odpo\u010dinku po dobu 15 min\u00fat. <strong>Sta\u010d\u00ed si napusti\u0165 va\u0148u a experimentova\u0165 s t\u00fdm, \u010do vydr\u017e\u00edte.<\/strong> Skuto\u010dn\u00ed milovn\u00edci chladu si m\u00f4\u017eu do vane nasypa\u0165 e\u0161te v\u0161etok \u013ead z mrazni\u010dky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/obrazek-z-images-squarespace-cdn-com-_-OK-1124x749.jpg\" alt=\"Vyu\u017eite studen\u00fa sprchu alebo k\u00fape\u013e v studenej vode\" class=\"wp-image-195966\" style=\"width:843px;height:562px\" title=\"Vyu\u017eite studen\u00fa sprchu alebo k\u00fape\u013e v studenej vode\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/obrazek-z-images-squarespace-cdn-com-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/obrazek-z-images-squarespace-cdn-com-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/obrazek-z-images-squarespace-cdn-com-_-OK.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">obr\u00e1zok z rungalife.com<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete aj otu\u017eovanie v rybn\u00edku, jazere, priehrade alebo potoku<\/h3>\n\n\n\n<p>Pl\u00e1vanie v studenej a\u017e \u013eadovej vode od jesene do jari je ove\u013ea pokro\u010dilej\u0161ou z\u00e1le\u017eitos\u0165ou. Je v\u0161ak najkomplexnej\u0161\u00edm sp\u00f4sobom otu\u017eovania, v\u010faka telu ponoren\u00e9mu vo vode a s\u00fa\u010dasn\u00e9mu pl\u00e1vaniu. <strong>Ne\u017e k tomuto bodu dospejete, mali by ste u\u017e ma\u0165 nejak\u00fa sk\u00fasenos\u0165 s otu\u017eovan\u00edm za sebou.<\/strong> Aj vzh\u013eadom na potenci\u00e1lne riziko prechladnutia a celkovej nebezpe\u010dnosti je dobr\u00fdm n\u00e1padom pripoji\u0165 sa k partii otu\u017eilcov, ktor\u00ed sa chodia otu\u017eova\u0165 v bl\u00edzkosti v\u00e1\u0161ho domova. <strong>Sta\u010di\u0165 v\u00e1m bude p\u00e1r min\u00fat pobytu v studenej vode.<\/strong> Ihne\u010f po otu\u017eovan\u00ed sa prezle\u010dte do such\u00e9ho a tepl\u00e9ho oble\u010denia, vezmite si rukavice, \u010diapku a dajte si hor\u00faci n\u00e1poj s nie\u010d\u00edm dobr\u00fdm na chu\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ak\u00fd dlh\u00fd by mal by\u0165 pobyt v studenej vode?<\/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\u017ee ka\u017ed\u00fd stupe\u0148 vody je c\u00edti\u0165, ide pre za\u010diato\u010dn\u00edkov maxim\u00e1lne o p\u00e1r min\u00fa\u0165. Aj pre sk\u00fasenej\u0161\u00edch otu\u017eilcov je doba pobytu sk\u00f4r v jednotk\u00e1ch min\u00fat, <a class=\"ek-link ek-link\" href=\"https:\/\/zimni-plavani.info\/dok\/1920\/PRZP1920.pdf\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">maxim\u00e1lne 30 min\u00fat<\/a> vo vode nad 8 \u00b0C pre sk\u00fasen\u00fdch zimn\u00fdch plavcov. Pri za\u010diato\u010dn\u00edkoch m\u00f4\u017ee \u00eds\u0165 maxim\u00e1lne o dobu do 10 min\u00fat. Ak je teplota vody e\u0161te ni\u017e\u0161ia, ide naozaj len o min\u00faty. Nezabudnite, \u017ee z h\u013eadiska psychiky&nbsp;a bezpe\u010dnosti je lep\u0161ie otu\u017eovanie sa v skupin\u00e1ch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ak\u00e1 je defin\u00edcia studenej a \u013eadovej vody <\/strong><a class=\"ek-link ek-link\" href=\"https:\/\/zimni-plavani.info\/dok\/1920\/PRZP1920.pdf\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pod\u013ea pravidiel zimn\u00e9ho pl\u00e1vania?<\/strong><\/a><\/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 data-rich-text-format-boundary=\"true\">Chladn\u00e1 voda:&nbsp;<\/strong>8,1 \u00b0C a viac<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Studen\u00e1 voda:<\/strong> 4,1\u20138\u00b0C<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">\u013dadov\u00e1 voda:<\/strong> 4 \u00b0C a menej<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ak\u00e1 je priemern\u00e1 teplota vody v mesiacoch?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link ek-link\" href=\"https:\/\/www.meteocentrum.cz\/teplota-vody-cr\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-rich-text-format-boundary=\"true\">Teplota vody<\/a> vo vodn\u00fdch n\u00e1dr\u017eiach v strednej Eur\u00f3pe, dosahuje vrchol v letn\u00fdch mesiacoch (v priemere okolo 25 \u00b0C). Potom teplota pozvo\u013ena kles\u00e1 k minimu po\u010das febru\u00e1ra mierne nad 0 \u00b0C. Pribli\u017ene v polovici novembra je teplota vody v n\u00e1dr\u017eiach v priemere okolo 15 \u00b0C.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Pred otu\u017eovan\u00edm v otvorenej vode sa pora\u010fte so svoj\u00edm lek\u00e1rom<\/strong> a uistite sa, \u017ee je to pre v\u00e1s bezpe\u010dn\u00e9, obzvl\u00e1\u0161\u0165, ak m\u00e1te probl\u00e9my s kardiovaskul\u00e1rnym syst\u00e9mom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2020-11-13-at-15.14.32-1124x749.jpeg\" alt=\"Kedy sa (ne)otu\u017eova\u0165?\" class=\"wp-image-197072\" style=\"width:843px;height:562px\" title=\"Kedy sa (ne)otu\u017eova\u0165?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2020-11-13-at-15.14.32-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2020-11-13-at-15.14.32-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2020-11-13-at-15.14.32-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2020-11-13-at-15.14.32.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Kedy sa (ne)otu\u017eova\u0165?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Ak sa nec\u00edtite dobre a m\u00e1te pocit, \u017ee na v\u00e1s \u201enie\u010do lezie\u201c<\/strong> alebo ste chor\u00fd, neotu\u017eujte sa. To by bolo kontraprodukt\u00edvne.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Ak v\u00e1s tr\u00e1pia probl\u00e9my so srdcov\u00fdm obehov\u00fdm syst\u00e9mom<\/strong>, konzultujte v\u0161etko najprv s va\u0161im lek\u00e1rom.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_dokaze_ladovy_muz_Wim_Hof_so_svojim_telom_len_vdaka_chladu\"><\/span>\u010co dok\u00e1\u017ee \u013eadov\u00fd mu\u017e Wim Hof so svoj\u00edm telom len v\u010faka chladu?  <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=\"THE ICEMAN | WIM HOF METHOD\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/9y1rEIJv540?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-h2\"><span class=\"ez-toc-section\" id=\"Ako_si_posilnit_imunitu_otuzovanim\"><\/span>Ako si posilni\u0165 imunitu otu\u017eovan\u00edm?<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 si posilni\u0165 imunitu otu\u017eovan\u00edm l Fit Point l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/if6qep04js0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Sp\u00f4sobov ako za\u010da\u0165 s otu\u017eovan\u00edm, je mnoho, sta\u010d\u00ed si jen vybra\u0165 a pravidelne sa otu\u017eova\u0165.<\/strong> Ak sa budete otu\u017eova\u0165 len raz za za \u010das, ve\u013emi pravdepodobne si obranyschopnos\u0165 organizmu nezv\u00fd\u0161ite, a nez\u00edskate ani \u010fal\u0161ie benefity, ktor\u00e9 chlad pon\u00faka. Otu\u017eovanie je ob\u013e\u00faben\u00fdm n\u00e1strojom biohackerov, ktor\u00ed sa sna\u017eia naplni\u0165 svoj potenci\u00e1l na maximum a by\u0165 v\u00fdkonn\u00ed po\u010das cel\u00e9ho d\u0148a. <strong>Studen\u00e1 sprcha v\u00e1m okrem in\u00e9ho vleje nov\u00fa energiu do \u017e\u00edl<\/strong>, v\u010faka lep\u0161ej n\u00e1lade vy\u010daruje \u00fasmev na tv\u00e1ri a pr\u00edjemne v\u00e1s nabud\u00ed na pr\u00e1cu, \u0161t\u00fadium alebo \u0161portov\u00fd v\u00fdkon. <strong><em>\u201eChlad je v\u00e1\u0161 vrel\u00fd priate\u013e,\u201c<\/em><\/strong> ako by ur\u010dite dodal samotn\u00fd Wim Hof.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>L\u00e1ka v\u00e1s my\u0161lienka otu\u017eovania alebo sk\u00f4r des\u00ed? Ak m\u00e1te nejak\u00e9 sk\u00fasenosti s otu\u017eovan\u00edm, pode\u013ete sa o ne s nami v koment\u00e1roch. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a bol pre v\u00e1s pr\u00ednosom, podporte ho zdie\u013ean\u00edm, aby sa o benefitoch otu\u017eovania dozvedeli aj va\u0161i priatelia.<\/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\/immunity-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tImmunity Support\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/multivitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMultivitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>V\u010faka otu\u017eovaniu si posiln\u00edte imunitu alebo zlep\u0161\u00edte a ur\u00fdchlite regener\u00e1ciu po tr\u00e9ningu. V \u010dl\u00e1nku v\u00e1m predstav\u00edm \u010fal\u0161\u00edch 5 benefitov otu\u017eovania a 5 sp\u00f4sobov, ako s n\u00edm za\u010da\u0165.<\/p>\n","protected":false},"author":65,"featured_media":196013,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6089,6132,6069,6082],"filter_section":[],"filter_attribute":[13047,13886],"class_list":{"0":"post-316005","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-imunita","9":"tag-regeneracia","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-wellness","13":"filter_attribute-zdravie-lifestyle","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 z\u00edska\u0165 silnej\u0161iu imunitu v\u010faka otu\u017eovaniu? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"V\u010faka otu\u017eovaniu si posiln\u00edte imunitu alebo zlep\u0161\u00edte a ur\u00fdchlite regener\u00e1ciu po tr\u00e9ningu. 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