{"id":337371,"date":"2022-01-14T11:20:44","date_gmt":"2022-01-14T10:20:44","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=337371"},"modified":"2022-10-06T12:21:27","modified_gmt":"2022-10-06T10:21:27","slug":"saunovanie-a-zdravie-spravny-postup-vyhody-a-ucinky-na-telo","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/saunovanie-a-zdravie-spravny-postup-vyhody-a-ucinky-na-telo\/","title":{"rendered":"Saunovanie a zdravie: Spr\u00e1vny postup, v\u00fdhody a \u00fa\u010dinky na 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\/saunovanie-a-zdravie-spravny-postup-vyhody-a-ucinky-na-telo\/#Co_je_vlastne_sauna_a_o_com_je_saunovanie\" title=\"\u010co je vlastne sauna a o \u010dom je saunovanie?\">\u010co je vlastne sauna a o \u010dom je saunovanie?<\/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\/saunovanie-a-zdravie-spravny-postup-vyhody-a-ucinky-na-telo\/#Aku_historiu_ma_saunovanie\" title=\"Ak\u00fa hist\u00f3riu m\u00e1 saunovanie?\">Ak\u00fa hist\u00f3riu m\u00e1 saunovanie?<\/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\/saunovanie-a-zdravie-spravny-postup-vyhody-a-ucinky-na-telo\/#Sauna_a_jej_ucinky_na_telo\" title=\"Sauna a jej \u00fa\u010dinky na telo\">Sauna a jej \u00fa\u010dinky na telo<\/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\/saunovanie-a-zdravie-spravny-postup-vyhody-a-ucinky-na-telo\/#Je_saunovanie_zdrave_7_dovodov_preco_by_ste_mali_chodit_do_sauny\" title=\"Je saunovanie zdrav\u00e9? 7 d\u00f4vodov, pre\u010do by ste mali chodi\u0165 do sauny\">Je saunovanie zdrav\u00e9? 7 d\u00f4vodov, pre\u010do by ste mali chodi\u0165 do sauny<\/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\/saunovanie-a-zdravie-spravny-postup-vyhody-a-ucinky-na-telo\/#Pravidla_spravneho_saunovania_alebo_ako_sa_spravne_saunovat\" title=\"Pravidl\u00e1 spr\u00e1vneho saunovania alebo ako sa spr\u00e1vne saunova\u0165?\">Pravidl\u00e1 spr\u00e1vneho saunovania alebo ako sa spr\u00e1vne saunova\u0165?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/saunovanie-a-zdravie-spravny-postup-vyhody-a-ucinky-na-telo\/#Kedy_navstivit_saunu_a_v_akych_pripadoch_sa_jej_radsej_vyhnut\" title=\"Kedy nav\u0161t\u00edvi\u0165 saunu a v ak\u00fdch pr\u00edpadoch sa jej rad\u0161ej vyhn\u00fa\u0165?\">Kedy nav\u0161t\u00edvi\u0165 saunu a v ak\u00fdch pr\u00edpadoch sa jej rad\u0161ej vyhn\u00fa\u0165?<\/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\/saunovanie-a-zdravie-spravny-postup-vyhody-a-ucinky-na-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>Aj vy v zime \u010dasto h\u013ead\u00e1te sp\u00f4soby, ako sa poriadne zahria\u0165? Mo\u017eno odlietate do exotick\u00fdch destin\u00e1ci\u00ed za slnkom alebo ste si ob\u013e\u00fabili n\u00e1v\u0161tevy sauny. Tam v\u00e1s s\u00edce namiesto k\u00fapania v teplom mori \u010dak\u00e1 len ochladzovac\u00ed baz\u00e9n, ale zato m\u00e1 mno\u017estvo in\u00fdch v\u00fdhod. Milovn\u00edci saunovania mi ur\u010dite potvrdia, \u017ee im<strong> striedanie tepla a chladu pom\u00e1ha nielen relaxova\u0165, ale taktie\u017e podpori\u0165 imunitu alebo \u0161portov\u00fa v\u00fdkonnos\u0165<\/strong>. Pre\u010do je vlastne sauna zdrav\u00e1, ak\u00e9 s\u00fa jej \u00fa\u010dinky a pravidl\u00e1? V\u0161etko o saunovan\u00ed sa dozviete v dne\u0161nom \u010dl\u00e1nku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_vlastne_sauna_a_o_com_je_saunovanie\"><\/span>\u010co je vlastne sauna a o \u010dom je saunovanie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V \u010dl\u00e1nku sa budeme venova\u0165 prim\u00e1rne f\u00ednskej saune. Jej \u00fa\u010dinky na zdravie \u010dloveka s\u00fa toti\u017e <strong>najviac presk\u00faman\u00e9 a z\u00e1rove\u0148 ju vyu\u017e\u00edvaj\u00fa \u013eudia po celom svete<\/strong>. Medzi \u010fal\u0161ie typy s\u00e1un, s ktor\u00fdmi sa m\u00f4\u017eete stretn\u00fa\u0165, patr\u00ed napr\u00edklad parn\u00e1, tropick\u00e1, bio alebo infrasauna. Tie s\u00edce m\u00f4\u017eu poskytn\u00fa\u0165 podobn\u00e9 benefity, maj\u00fa v\u0161ak svoje \u0161pecifik\u00e1, o ktor\u00fdch si povieme viac niekedy nabud\u00face.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>F\u00ednsku saunu si m\u00f4\u017eete predstavi\u0165 ako miestnos\u0165 s dreven\u00fdm oblo\u017een\u00edm a lavicami, ktor\u00e1 je vyhriata na teplotu (60 \u2013 120 \u00b0C). T\u00e1 je dosiahnut\u00e1 v\u010faka kachliam na drevo alebo elektriku. Kachle s\u00fa pokryt\u00e9 \u017eerav\u00fdmi kame\u0148mi, ktor\u00e9 sa polievaj\u00fa vodou najm\u00e4 na zv\u00fd\u0161enie vlhkosti a teploty vzduchu v miestnosti.<strong> Po\u010das pobytu v saune tak vplyvom tepla doch\u00e1dza k vysok\u00e9mu poteniu.<\/strong> Do sauny sa preto chod\u00ed bez plaviek a ak\u00e9hoko\u013evek oble\u010denia. Zvy\u010dajne so sebou m\u00f4\u017eete vzia\u0165 prestieradlo, ktor\u00e9 sa vyu\u017e\u00edva hlavne z hygienick\u00fdch d\u00f4vodov na pohltenie potu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nieko\u013ekomin\u00fatov\u00fd pobyt v hor\u00facej saune (5 \u2013 15 min\u00fat) sa strieda s f\u00e1zou ochladzovania v \u013eadovej sprche, baz\u00e9ne alebo jazierku. Nasleduje chv\u00ed\u013ea odpo\u010dinku, na ktor\u00fa nadv\u00e4zuje \u010fal\u0161\u00ed cyklus, ktor\u00fd op\u00e4\u0165 za\u010d\u00edna n\u00e1v\u0161tevou sauny. <strong>Tento ritu\u00e1l m\u00e1 mnoho blahodarn\u00fdch \u00fa\u010dinkov, navy\u0161e navodzuje pocit relax\u00e1cie. Tak\u017ee sa po saune m\u00f4\u017eete c\u00edti\u0165 svie\u017eo ako po fyzickej, tak psychickej str\u00e1nke. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/iStock-948135622-2-1124x749.jpg\" alt=\"\u010co je sanovanie?\" class=\"wp-image-337962\" width=\"843\" height=\"562\" title=\"\u010co je sanovanie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-948135622-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-948135622-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-948135622-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-948135622-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aku_historiu_ma_saunovanie\"><\/span>Ak\u00fa hist\u00f3riu m\u00e1 saunovanie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f sa spomenie hist\u00f3ria saunovania, v\u00e4\u010d\u0161ina z v\u00e1s si zrejme predstav\u00ed F\u00ednsko. A niet sa \u010domu \u010dudova\u0165. Vo svete toti\u017e neexistuje \u0161t\u00e1t s bohat\u0161ou trad\u00edciou tejto relaxa\u010dnej aktivity. <strong>Samotn\u00e9 slovo sauna dokonca poch\u00e1dza pr\u00e1ve z f\u00edn\u010diny.<\/strong> Drevom oblo\u017een\u00e9 miestnosti s krbom a hor\u00facimi kame\u0148mi v podobe, ktor\u00fa dnes pozn\u00e1me, skuto\u010dne najviac presl\u00e1vili obyvatelia tejto krajiny. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161etok kredit za vyn\u00e1lez s\u00e1un si v\u0161ak nem\u00f4\u017eu prip\u00edsa\u0165 len F\u00edni. Zmienky o teplovzdu\u0161n\u00fdch k\u00fape\u013eoch toti\u017e n\u00e1jdeme u\u017e v hist\u00f3rii Gr\u00e9kov, Rimanov alebo Arabov. <strong>U\u017e v staroveku \u013eudia vyu\u017e\u00edvali silu nahriatych kame\u0148ov, ktor\u00e9 polievali vodou a posed\u00e1vali v ich bl\u00edzkosti.<\/strong> Pobyt v teplom prostred\u00ed nevyu\u017e\u00edvali len na relax\u00e1ciu, ale lie\u010dili takto aj mnoh\u00e9 choroby. Navy\u0161e \u0161lo \u010dasto o najsterilnej\u0161iu miestnos\u0165 v budove, v\u010faka \u010domu sa pou\u017e\u00edvala aj ako p\u00f4rodnica. Okrem toho v nej prebiehali n\u00e1bo\u017eensk\u00e9 a in\u00e9 ritu\u00e1ly. V neposlednom rade to bolo miesto d\u00f4le\u017eit\u00fdch spolo\u010densk\u00fdch stretnut\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dne\u0161nej dobe sa u\u017e s\u00edce v saune nerod\u00ed, ale jej spolo\u010densk\u00fd a odpo\u010dinkov\u00fd v\u00fdznam zostal aktu\u00e1lny. <strong>St\u00e1le viac \u013eud\u00ed saunu nav\u0161tevuje v r\u00e1mci relax\u00e1cie, podpory regener\u00e1cie aj socializ\u00e1cie. <\/strong>V\u010faka svojim pozit\u00edvnym \u00fa\u010dinkom a \u0161irokej ob\u013eube je s\u00fa\u010das\u0165ou wellness centier, baz\u00e9nov aj posil\u0148ovn\u00ed. Takisto sa mno\u017estvo \u013eud\u00ed m\u00f4\u017ee pochv\u00e1li\u0165 dom\u00e1cou saunou. Napr\u00edklad v spom\u00ednanom F\u00ednsku je saunou vybaven\u00e1 takmer ka\u017ed\u00e1 dom\u00e1cnos\u0165. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-1092056968-1124x749.jpg\" alt=\"Ak\u00fa hist\u00f3riu m\u00e1 saunovanie?\" class=\"wp-image-335560\" width=\"843\" height=\"562\" title=\"Ak\u00fa hist\u00f3riu m\u00e1 saunovanie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1092056968-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1092056968-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1092056968-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1092056968-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sauna_a_jej_ucinky_na_telo\"><\/span>Sauna a jej \u00fa\u010dinky na telo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri saunovan\u00ed v tele doch\u00e1dza k spusteniu termoregula\u010dn\u00fdch dejov, ktor\u00e9 s\u00fa d\u00f4le\u017eit\u00e9 pre adapt\u00e1ciu organizmu na vysok\u00fa teplotu. V\u010faka nim dok\u00e1\u017eete tolerova\u0165 aj teplotu okolo 100 \u00b0C. Najprv sa za\u010dne zvy\u0161ova\u0165 teplota v\u00e1\u0161ho tela (be\u017ene a\u017e na 39 \u00b0C). \u010ealej sa zv\u00fd\u0161i produkcia potu, \u010do sl\u00fa\u017ei ako chladenie organizmu. Z\u00e1rove\u0148 doch\u00e1dza k <strong>roz\u0161\u00edreniu ciev, zv\u00fd\u0161eniu srdcovej frekvencie, prekrvenia perif\u00e9rnych \u010dast\u00ed tela a objemu krvnej plazmy<\/strong>. T\u00e1 jednak pom\u00e1ha lep\u0161ie zvl\u00e1da\u0165 hor\u00fa\u010davu a jednak sl\u00fa\u017ei ako rezervo\u00e1r tekut\u00edn na potenie. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na \u00farovni buniek je zmien, ktor\u00e9 v tele vplyvom tepla nast\u00e1vaj\u00fa, omnoho viac. Doch\u00e1dza k produkcii <strong>prote\u00ednov teplotn\u00e9ho \u0161oku (heat shock proteins)<\/strong>, ktor\u00e9 chr\u00e1nia bunku pred po\u0161koden\u00edm. Takisto sa zvy\u0161uje dostupnos\u0165 oxidu dusnat\u00e9ho, ktor\u00fd podporuje prekrvenie tela. Pri saunovan\u00ed nast\u00e1vaj\u00fa hormon\u00e1lne zmeny, s ktor\u00fdmi sa m\u00f4\u017eete stretn\u00fa\u0165 tie\u017e v r\u00e1mci \u0161portov\u00fdch aktiv\u00edt. V organizme sa tak typicky zvy\u0161uje napr\u00edklad mno\u017estvo<strong> endorf\u00ednov a rastov\u00e9ho horm\u00f3nu<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Adapt\u00e1cia organizmu na teplo<\/h3>\n\n\n\n<p>Pravideln\u00e9 saunovanie m\u00f4\u017ee vies\u0165 k lep\u0161ej tolerancii organizmu na vy\u0161\u0161ie teploty, \u010do mo\u017eno pozn\u00e1te pod term\u00ednom <strong>adapt\u00e1cia<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[5, 7]<\/span><\/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\"><li><strong>\u010cast\u00e9 vystavovanie sa hor\u00fa\u010dave tak m\u00f4\u017ee vies\u0165 napr\u00edklad k zn\u00ed\u017eeniu teploty tela v priebehu d\u0148a.<\/strong> \u010clovek s ni\u017e\u0161ou teplotou potom o dos\u0165<strong> \u013eah\u0161ie zn\u00e1\u0161a hor\u00face prostredie<\/strong>, \u010do sa hod\u00ed v hor\u00facich letn\u00fdch d\u0148och alebo na exotickej dovolenke.<\/li><li><strong>Na dlh\u0161\u00ed \u010das sa m\u00f4\u017ee zv\u00fd\u0161i\u0165 aj mno\u017estvo krvnej plazmy<\/strong>, ktor\u00e1 je d\u00f4le\u017eit\u00e1 pre udr\u017eanie optim\u00e1lnej hydrat\u00e1cie \u0161portovca.<\/li><li><strong>Be\u017ene doch\u00e1dza k poklesu srdcovej frekvencie a r\u00fdchlej\u0161iemu n\u00e1stupu potenia<\/strong>, \u010do takisto u\u013eah\u010duje zvl\u00e1danie vysok\u00fdch tepl\u00f4t.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka tomu \u0161portovec typicky dok\u00e1\u017ee <strong>tr\u00e9nova\u0165 dlh\u0161ie a pri v\u00e4\u010d\u0161ej intenzite<\/strong>. Z toho d\u00f4vodu mnoh\u00ed cyklisti, be\u017eci a in\u00ed atl\u00e9ti zara\u010fuj\u00fa saunovanie do svojich tr\u00e9ningov\u00fdch pl\u00e1nov v r\u00e1mci pr\u00edpravy na preteky v hor\u00facom po\u010das\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[5, 7]<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_saunovanie_zdrave_7_dovodov_preco_by_ste_mali_chodit_do_sauny\"><\/span>Je saunovanie zdrav\u00e9? 7 d\u00f4vodov, pre\u010do by ste mali chodi\u0165 do sauny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno ste u\u017e niekedy prem\u00fd\u0161\u013eali o tom, \u010di je saunovanie zdrav\u00e9&#8230; Alebo ste sa rovno sp\u00fdtali toho \u201enajpovolanej\u0161ieho\u201c \u2013 Googlu. Jednozna\u010dn\u00fa odpove\u010f, ktor\u00e1 by platila pre v\u0161etk\u00fdch, \u017eia\u013e, nen\u00e1jdeme. Napriek tomu mno\u017estvo \u0161t\u00fadi\u00ed u\u017e v minulosti potvrdilo, \u017ee<strong> pri dodr\u017ean\u00ed jednoduch\u00fdch pravidiel m\u00f4\u017ee by\u0165 saunovanie zdraviu prospe\u0161n\u00e9<\/strong>. Pod\u013ea odborn\u00edkov t\u00e1to relaxa\u010dn\u00e1 \u010dinnos\u0165 podporuje napr\u00edklad spr\u00e1vnu funkciu imunity, srdcov\u00fa \u010dinnos\u0165, psychick\u00e9 zdravie a v ur\u010ditom smere aj \u0161portov\u00fa v\u00fdkonnos\u0165. <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<h3 class=\"wp-block-heading\">1. Vy\u0161\u0161ia hladina rastov\u00e9ho horm\u00f3nu&nbsp;<\/h3>\n\n\n\n<p>Optim\u00e1lne mno\u017estvo rastov\u00e9ho horm\u00f3nu v tele je d\u00f4le\u017eit\u00e9 pre rast a regener\u00e1ciu svalov a \u010fal\u0161\u00edch telesn\u00fdch tkan\u00edv. \u0160port a saunovanie s\u00fa sp\u00f4soby, ako podpori\u0165 produkciu tejto l\u00e1tky v organizme. Mnoho \u0161t\u00fadi\u00ed dokazuje, \u017ee <strong>zv\u00fd\u0161en\u00e1 hladina rastov\u00e9ho horm\u00f3nu v organizme zost\u00e1va e\u0161te nieko\u013eko hod\u00edn po konci saunovania<\/strong>. To m\u00f4\u017eu vyu\u017ei\u0165 jednak \u0161portovci usiluj\u00faci sa o maxim\u00e1lny rast svalovej hmoty, ale aj \u013eudia, ktor\u00ed chc\u00fa spomali\u0165 jej \u00fabytok, ktor\u00fd je spojen\u00fd so zvy\u0161uj\u00facim sa vekom. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]&nbsp;<\/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\u00edma, ako podpori\u0165 rast svalovej hmoty, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-fitness-prikazani-rast-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 v\u00fd\u017eivov\u00fdch a tr\u00e9ningov\u00fdch rad pre maxim\u00e1lny rast svalov<\/strong><\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/a7dad5a18da97d64181d00b4a240966f.1600x1200-1124x750.jpg\" alt=\"Saunovanie zvy\u0161uje rastov\u00fd horm\u00f3n\" class=\"wp-image-335576\" width=\"843\" height=\"563\" title=\"Saunovanie zvy\u0161uje rastov\u00fd horm\u00f3n\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/a7dad5a18da97d64181d00b4a240966f.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/a7dad5a18da97d64181d00b4a240966f.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/a7dad5a18da97d64181d00b4a240966f.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/a7dad5a18da97d64181d00b4a240966f.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Zlep\u0161enie vo vytrvalostn\u00fdch \u0161portoch<\/h3>\n\n\n\n<p>Sauna nemus\u00ed by\u0165 v\u00fdhodn\u00e1 len pre \u0161portovcov, ktor\u00ed chc\u00fa nabra\u0165 svaly. Takisto be\u017eci, cyklisti a \u010fal\u0161\u00ed vytrvalci m\u00f4\u017eu \u0165a\u017ei\u0165 z ich pozit\u00edvnych \u00fa\u010dinkov. V r\u00e1mci jedn\u00e9ho v\u00fdskumu napr\u00edklad be\u017eci po\u010das 3 t\u00fd\u017ed\u0148ov chodili po tr\u00e9ningu do parnej sauny. Ako vieme, v\u00fdsledky m\u00f4\u017eu by\u0165 podobn\u00e9, mo\u017eno aj lep\u0161ie v pr\u00edpade f\u00ednskej sauny. Pri z\u00e1\u0165a\u017eovom teste tak be\u017eci podali o <strong>1,9 % lep\u0161\u00ed v\u00fdkon v porovnan\u00ed s testom pred pravideln\u00fdm saunovan\u00edm<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takisto bolo u nich pozorovan\u00e9 <strong>zv\u00fd\u0161en\u00e9 mno\u017estvo krvnej plazmy a \u010derven\u00fdch krviniek<\/strong>, \u010do mohlo zv\u00fd\u0161i\u0165 dostupnos\u0165 kysl\u00edka pre svaly. Ako je zn\u00e1me, \u010derven\u00e9 krvinky funguj\u00fa v tele ako pren\u00e1\u0161a\u010de kysl\u00edka, ktor\u00fd je k\u013e\u00fa\u010dov\u00fd pre v\u00fdrobu energie. Ur\u010dit\u00fa \u00falohu m\u00f4\u017ee n\u00e1sledne zohr\u00e1va\u0165 aj zv\u00fd\u0161enie dostupnosti oxidu dusnat\u00e9ho. To typicky vedie k <strong>lep\u0161iemu prekrveniu svalov a ich z\u00e1sobovanie d\u00f4le\u017eit\u00fdmi \u017eivinami<\/strong>, ktor\u00e9 pom\u00e1haj\u00fa s regener\u00e1ciou po tr\u00e9ningu. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak ste si ob\u013e\u00fabili vytrvalostn\u00e9 \u0161porty a zauj\u00edma v\u00e1s, \u010d\u00edm m\u00f4\u017eete podpori\u0165 v\u00fdkon, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 najlep\u0161\u00edch doplnkov stravy pre beh, cyklistiku a \u010fal\u0161ie vytrvalostn\u00e9 \u0161porty<\/strong><\/a>.<\/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\">3. Zn\u00ed\u017eenie bolesti hlavy a chrbta<\/h3>\n\n\n\n<p>Ako u\u017e viete, pobyt v teplom prostred\u00ed sp\u00f4sobuje roztiahnutie ciev, lep\u0161ie prekrvenie a celkov\u00e9 uvo\u013enenie tela. To v\u0161etko m\u00f4\u017ee pom\u00f4c\u0165 <strong>pri bolestiach hlavy, chrbta alebo k\u013abov<\/strong>. Okrem toho pri saunovan\u00ed doch\u00e1dza v organizme k vy\u0161\u0161ej produkcii beta-endorf\u00ednov, ktor\u00e9 sa dok\u00e1\u017eu naviaza\u0165 na nervov\u00e9 receptory potl\u00e1\u010daj\u00face vn\u00edmanie bolesti. \u00da\u013eava od bolesti m\u00f4\u017ee pre mnoho \u013eud\u00ed znamena\u0165 zlep\u0161enie kvality \u017eivota. Pri dlhodob\u00fdch bolestiach sa v\u0161ak rad\u0161ej pora\u010fte so svoj\u00edm lek\u00e1rom, \u010di je saunovanie vhodn\u00e9 aj pre v\u00e1s. <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<p>Mo\u017eno v\u00e1m v tejto chv\u00edli napadne, \u017ee by saunovanie mohlo pom\u00f4c\u0165 aj s boles\u0165ou svalov po tr\u00e9ningu (DOMS \u2013 Delayed Onset Muscle Soreness). Zrejme v\u00e1s sklamem. Pod\u013ea odborn\u00edkov<strong> saunovanie nem\u00e1 \u017eiadne z\u00e1zra\u010dn\u00e9 \u00fa\u010dinky, ktor\u00e9 by v\u00e1m pomohli podstatne zn\u00ed\u017ei\u0165 svalov\u00fa boles\u0165<\/strong>, a ur\u00fdchli\u0165 tak n\u00e1vrat k tr\u00e9ningu. <span class=\"tadv-color\" style=\"color: #ff6600\">[11, 13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka lep\u0161iemu prekrveniu a zv\u00fd\u0161enej hladine endorf\u00ednov v\u00e1s po saune bud\u00fa svaly mo\u017eno na chv\u00ed\u013eu bolie\u0165 o nie\u010do menej. V\u00e4\u010d\u0161inou, \u017eia\u013e, ide o do\u010dasn\u00fd efekt, ktor\u00fd zrejme po nieko\u013ek\u00fdch hodin\u00e1ch vyprch\u00e1. <strong>Telo toti\u017e na hor\u00face prostredie reaguje podobne ako na cvi\u010denie.<\/strong> Ide tak o \u010fal\u0161iu z\u00e1\u0165a\u017e, ktor\u00e1 nie je ide\u00e1lnym rie\u0161en\u00edm bolesti presilen\u00fdch svalov. V tomto oh\u013eade sa preto rad\u0161ej spo\u013eahnite na dostato\u010dn\u00fd odpo\u010dinok a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mas\u00e1\u017ene pom\u00f4cky<\/a>, ako je <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/masazna-pistol-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mas\u00e1\u017ena pi\u0161to\u013e<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-fitness-roller-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">valec<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[11, 13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S boles\u0165ou svalov po tr\u00e9ningu m\u00f4\u017ee pom\u00f4c\u0165 aj chladov\u00e1 terapia, ako je napr\u00edklad studen\u00fd k\u00fape\u013e. Ten je s\u00fa\u010das\u0165ou Wim Hofovej met\u00f3dy, o ktorej sa dozviete viac v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/wim-hofova-metoda-slubuje-silnejsiu-imunitu-lepsi-spanok-a-viac-energie-ako-na-to\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Wim Hofova met\u00f3da s\u013eubuje silnej\u0161iu imunitu, lep\u0161\u00ed sp\u00e1nok a viac energie. Ako na to?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-664962460-1124x749.jpg\" alt=\"Saunovanie zni\u017euje boles\u0165\" class=\"wp-image-335592\" width=\"843\" height=\"562\" title=\"Saunovanie zni\u017euje boles\u0165\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-664962460-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-664962460-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-664962460-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-664962460-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Kraj\u0161ia a zdrav\u0161ia ple\u0165&nbsp;<\/h3>\n\n\n\n<p>Pri saunovan\u00ed sa v\u010faka poteniu ple\u0165 zbavuje ne\u010dist\u00f4t, odumret\u00fdch buniek a zlep\u0161uje sa jej prekrvenie. To v\u0161etko m\u00f4\u017eete podpori\u0165 pou\u017e\u00edvan\u00edm jemn\u00fdch kefiek a mas\u00e1\u017enych pom\u00f4cok na poko\u017eku. Pod\u013ea v\u00fdsledkov v\u00fdskumov m\u00f4\u017ee pravideln\u00e1 n\u00e1v\u0161teva sauny <strong>podpori\u0165 hydrat\u00e1ciu a udr\u017eanie prirodzenej ko\u017enej bari\u00e9ry, ktor\u00e1 chr\u00e1ni poko\u017eku pred vonkaj\u0161\u00edmi vplyvmi<\/strong>. M\u00f4\u017ee to pom\u00f4c\u0165 najm\u00e4 \u013eu\u010fom s probl\u00e9movou poko\u017ekou. Po poslednom saunovom cykle v\u0161ak nikdy nezabudnite na d\u00f4kladn\u00fa sprchu a umytie tv\u00e1re. Zbav\u00edte sa tak zvy\u0161kov potu a \u010fal\u0161\u00edch ne\u010dist\u00f4t, ktor\u00e9 by mohli vyvola\u0165 ne\u017eiaduce reakcie na poko\u017eke. Ak<strong> m\u00e1te citliv\u00fa poko\u017eku, ekz\u00e9m alebo in\u00e9 ochorenie ko\u017ee<\/strong>, rad\u0161ej n\u00e1v\u0161tevu sauny konzultujte so svoj\u00edm dermatol\u00f3gom. <span class=\"tadv-color\" style=\"color: #ff6600\">[14\u201315]<\/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\">5. Psychick\u00e1 pohoda a podpora funkci\u00ed mozgu<\/h3>\n\n\n\n<p>V prostred\u00ed vyhriatej sauny nie je ni\u010d \u013eah\u0161ie, ako sa uvo\u013eni\u0165 a odlo\u017ei\u0165 starosti na nesk\u00f4r. To je zrejme hlavn\u00fd d\u00f4vod, pre\u010do sa saunovanie te\u0161\u00ed takej ve\u013ekej popularite. V jeho priebehu doch\u00e1dza v tele k vy\u0161\u0161ej produkcii endorf\u00ednov \u2013 horm\u00f3nov, ktor\u00e9 sa sp\u00e1jaj\u00fa s <strong>pocitom euf\u00f3rie, \u0161\u0165astia a psychickej pohody<\/strong>. Vo v\u00fdskumoch bolo tie\u017e zisten\u00e9, \u017ee saunovanie m\u00f4\u017ee pom\u00f4c\u0165 \u013eu\u010fom s \u00fazkos\u0165ou alebo depresiou. <span class=\"tadv-color\" style=\"color: #ff6600\">[12, 16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem toho pri\u0161li v\u00fdskumn\u00edci k z\u00e1veru, \u017ee vysok\u00e1 teplota podporuje tvorbu \u0161peci\u00e1lnych prote\u00ednov v mozgu (BDNF \u2013 Brain Derived Neurotrophic Factor). Tie s\u00favisia so zachovan\u00edm, spr\u00e1vnou funkciou a s rastom mozgov\u00fdch buniek (neur\u00f3nov). Tento \u00fa\u010dinok sa v kone\u010dnom d\u00f4sledku m\u00f4\u017ee prejavi\u0165 <strong>lep\u0161ou pam\u00e4\u0165ou, podporou myslenia aj rozhodovac\u00edch schopnost\u00ed<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[12, 16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak h\u013ead\u00e1te \u010fal\u0161ie tipy, ako zn\u00ed\u017ei\u0165 stres, nap\u00e4tie, a dosta\u0165 sa tak do v\u00e4\u010d\u0161ej psychickej pohody, ur\u010dite by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/adaptogeny-prirodne-latky-ktore-pomahaju-zvladat-stres\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Adaptog\u00e9ny: Pr\u00edrodn\u00e9 l\u00e1tky, ktor\u00e9 pom\u00e1haj\u00fa zvl\u00e1da\u0165 stres<\/strong><\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-1270030214-1124x749.jpg\" alt=\"Saunovanie podporuje dobr\u00fa n\u00e1ladu a funkcie mozgu\" class=\"wp-image-335606\" width=\"843\" height=\"562\" title=\"Saunovanie podporuje dobr\u00fa n\u00e1ladu a funkcie mozgu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1270030214-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1270030214-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1270030214-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1270030214-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Silnej\u0161\u00ed imunitn\u00fd syst\u00e9m<\/h3>\n\n\n\n<p>Podpora imunity je \u010fal\u0161\u00ed \u010dast\u00fd d\u00f4vod n\u00e1v\u0161tevy sauny, a to hlavne v zime. V tomto obdob\u00ed sme toti\u017e v\u0161eobecne n\u00e1chylnej\u0161\u00ed na prechladnutie a in\u00e9 respira\u010dn\u00e9 ochorenia. Pravideln\u00e9 saunovanie m\u00f4\u017ee<strong>&nbsp;podpori\u0165 tvorbu bielych krviniek, ktor\u00e9 s\u00fa d\u00f4le\u017eitou s\u00fa\u010das\u0165ou obranyschopnosti organizmu<\/strong>. Ur\u010dit\u00fa \u00falohu maj\u00fa tie\u017e vy\u0161\u0161ie spom\u00ednan\u00e9 prote\u00edny teplotn\u00e9ho \u0161oku, ktor\u00e9 chr\u00e1nia bunky pred po\u0161koden\u00edm teplom. Podie\u013eaj\u00fa sa toti\u017e na aktiv\u00e1cii imunitnej odpovede, ktor\u00e1 je k\u013e\u00fa\u010dov\u00e1 pre ochranu organizmu pred v\u00edrusmi, bakt\u00e9riami a \u010fal\u0161\u00edmi ne\u017eiaducimi vonkaj\u0161\u00edmi vplyvmi. V\u010faka saunovaniu teda m\u00f4\u017eete zn\u00ed\u017ei\u0165 riziko prepuknutia n\u00e1dchy, prechladnutia a in\u00fdch respira\u010dn\u00fdch ochoren\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozit\u00edvny vplyv na zdravie teda m\u00f4\u017ee ma\u0165 aj <strong>zn\u00ed\u017eenie ukazovate\u013eov z\u00e1palu<\/strong>, ktor\u00e9 boli sledovan\u00e9 pri pravidelnom nav\u0161tevovan\u00ed s\u00e1un. V kr\u00e1tkodob\u00fdch v\u00fdskumoch vedci pozorovali takisto <strong>zn\u00ed\u017eenie oxida\u010dn\u00e9ho stresu,<\/strong> ktor\u00fd sa m\u00f4\u017ee prejavi\u0165 po\u0161koden\u00edm buniek a vznikom mnoh\u00fdch ochoren\u00ed. Z dlhodob\u00e9ho h\u013eadiska sa v\u0161ak vplyv na oxida\u010dn\u00fd stres vo v\u00fdskumoch nepotvrdil. <span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie praktick\u00e9 tipy, ako podpori\u0165 imunitu, n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>15 sp\u00f4sobov, ako posilni\u0165 imunitn\u00fd syst\u00e9m a chr\u00e1ni\u0165 svoje zdravie<\/strong><\/a>.<\/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\">7. Pozit\u00edvny vplyv na zdravie srdca a dlhovekos\u0165&nbsp;<\/h3>\n\n\n\n<p>Ke\u010f u\u017e hovor\u00edme o benefitoch saunovania, nem\u00f4\u017eeme vynecha\u0165 pozit\u00edvny vplyv na zdravie srdca a ciev. Pod\u013ea v\u00fdsledkov v\u00fdskumu m\u00e1 t\u00e1to odpo\u010dinkov\u00e1 aktivita blahodarn\u00e9 \u00fa\u010dinky na niektor\u00e9 ukazovatele funkcie srdca. M\u00f4\u017ee teda pom\u00f4c\u0165 napr\u00edklad zn\u00ed\u017ei\u0165 krvn\u00fd tlak u \u013eud\u00ed s hypertenziou alebo podpori\u0165 funkciu ciev. Pod\u013ea v\u00fdskumov toti\u017e zlep\u0161uje ich pru\u017enos\u0165 a u\u013eah\u010duje pr\u00fadenie krvi. V kombin\u00e1cii s pravideln\u00fdm cvi\u010den\u00edm sa tieto \u00fa\u010dinky e\u0161te n\u00e1sobia. Spolu tak <strong>zni\u017euj\u00fa pravdepodobnos\u0165 vzniku srdcov\u00e9ho zlyhania, infarktu <\/strong>a \u010fal\u0161\u00edch v\u00e1\u017enych ochoren\u00ed. Pravideln\u00e9 saunovanie m\u00f4\u017ee o nie\u010do pred\u013a\u017ei\u0165 \u017eivot, \u010do v\u00f4bec nie je na zahodenie.<span class=\"tadv-color\" style=\"color: #ff6600\"> [12, 18]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-1032591482-1124x749.jpg\" alt=\"Saunovanie podporuje zdravie srdca a ciev\" class=\"wp-image-335622\" width=\"843\" height=\"562\" title=\"Saunovanie podporuje zdravie srdca a ciev\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1032591482-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1032591482-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1032591482-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1032591482-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pravidla_spravneho_saunovania_alebo_ako_sa_spravne_saunovat\"><\/span>Pravidl\u00e1 spr\u00e1vneho saunovania alebo ako sa spr\u00e1vne saunova\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f u\u017e viete, \u010do v\u0161etko m\u00f4\u017ee striedanie tepla a chladu prinies\u0165, je na\u010dase zisti\u0165, ako sa v saune vhodne spr\u00e1va\u0165. V\u0161etky <strong>odpovede na tie najp\u00e1l\u010divej\u0161ie ot\u00e1zky okolo saunovania <\/strong>v\u00e1m zodpovieme ni\u017e\u0161ie v texte, a vy si tak m\u00f4\u017eete dopria\u0165 ten najlep\u0161\u00ed z\u00e1\u017eitok.<\/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\">1. Je sauna vhodn\u00e1 po tr\u00e9ningu?<\/h3>\n\n\n\n<p>Saunou (naj\u010dastej\u0161ie infrasaunou) s\u00fa vybaven\u00e9 mnoh\u00e9 posil\u0148ovne. V ich priestoroch sa po n\u00e1ro\u010dnom tr\u00e9ningu tak\u00fdto odpo\u010dinok priam pon\u00faka.<\/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\"><li><strong>Po \u013eah\u0161om tr\u00e9ningu si do sauny pokojne z\u00e1jdite na nieko\u013eko min\u00fat.<\/strong> O to viac v\u0161ak dbajte na priebe\u017en\u00e9 dop\u013a\u0148anie tekut\u00edn a elektrolytov. To ist\u00e9 plat\u00ed aj pre f\u00ednsku saunu. Ak do nej zav\u00edtate po tr\u00e9ningu, rad\u0161ej uberte na \u010dase str\u00e1venom v saunovej miestnosti a po\u010dte cyklov v porovnan\u00ed so saunovan\u00edm v netr\u00e9ningov\u00fd de\u0148.<\/li><li><strong>V pr\u00edpade, \u017ee sa c\u00edtite po cvi\u010den\u00ed ve\u013emi unaven\u00ed alebo ste pr\u00e1ve dokon\u010dili n\u00e1ro\u010dn\u00fd tr\u00e9ning, rad\u0161ej saunu odlo\u017ete na netr\u00e9ningov\u00fd de\u0148.<\/strong> Pre va\u0161e telo by to toti\u017e namiesto relax\u00e1cie znamenalo \u010fal\u0161iu z\u00e1\u0165a\u017e. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]&nbsp;<\/span><\/li><\/ul>\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\">2. Je vhodn\u00e9 chodi\u0165 do sauny pri prechladnut\u00ed?<\/h3>\n\n\n\n<p>Ak ste chor\u00ed, napr\u00edklad prechladnut\u00ed, rad\u0161ej <strong>saunu vynechajte<\/strong>. Striedanie ve\u013ek\u00e9ho tepla a chladu by v\u00e1m zrejme u\u0161kodilo viac, ako pomohlo. Rad\u0161ej sa spo\u013eahnite na odpo\u010dinok a do sauny z\u00e1jdite, ke\u010f sa zase budete c\u00edti\u0165 100 % fit. <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/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 tie\u017e zauj\u00edma, \u010di je vhodn\u00e9 cvi\u010di\u0165 pri prechladnut\u00ed, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cvicenie-pocas-choroby-ano-alebo-nie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cvi\u010denie po\u010das choroby &#8211; \u00e1no alebo nie?<\/strong><\/a><\/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\">3. M\u00f4\u017eu \u017eeny s men\u0161tru\u00e1ciou chodi\u0165 do sauny?<\/h3>\n\n\n\n<p>Ak m\u00e1te sk\u00f4r slab\u0161\u00ed priebeh men\u0161tru\u00e1cie a dodr\u017e\u00edte hygienick\u00e9 opatrenia, nie je d\u00f4vod sa saune vyh\u00fdba\u0165, ani ke\u010f m\u00e1te svoje dni. Naopak v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 s niektor\u00fdmi pr\u00edznakmi, ako je mierna boles\u0165 hlavy, brucha alebo psychick\u00e9 nap\u00e4tie. V pr\u00edpade, \u017ee patr\u00edte medzi \u017eeny so silnou men\u0161tru\u00e1ciou, ktor\u00fa sprev\u00e1dzaj\u00fa ve\u013ek\u00e9 bolesti a nevo\u013enos\u0165, rad\u0161ej n\u00e1v\u0161tevu sauny odlo\u017ete o nieko\u013eko dn\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-843924502-1124x749.jpg\" alt=\"Je sauna vhodn\u00e1 pri men\u0161tru\u00e1cii?\" class=\"wp-image-335636\" width=\"843\" height=\"562\" title=\"Je sauna vhodn\u00e1 pri men\u0161tru\u00e1cii?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-843924502-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-843924502-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-843924502-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-843924502-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Ako \u010dasto sa saunova\u0165?<\/h3>\n\n\n\n<p>Ak len teraz za\u010d\u00ednate prenika\u0165 do k\u00faziel saunov\u00e9ho sveta, cho\u010fte na to pozvo\u013ena, a to v ka\u017edom oh\u013eade. <strong>V\u00e4\u010d\u0161ina odborn\u00edkov odpor\u00fa\u010da n\u00e1v\u0161tevu sauny 1 a\u017e 3-kr\u00e1t t\u00fd\u017edenne.<\/strong> Zo za\u010diatku si z\u00e1jdite do sauny napr\u00edklad raz, dvakr\u00e1t t\u00fd\u017edenne. Ak v\u00e1m to bude vyhovova\u0165, m\u00f4\u017eete \u010dasom prida\u0165 e\u0161te dva saunov\u00e9 dni. Myslite v\u0161ak na to, \u017ee <strong>nie je vhodn\u00e9 saunu zara\u010fova\u0165 v rovnak\u00fd de\u0148, ako v\u00e1s \u010dak\u00e1 n\u00e1ro\u010dn\u00fd tr\u00e9ning<\/strong>, ste ve\u013emi unaven\u00ed, chor\u00ed alebo sa c\u00edtite nejako oslaben\u00ed. <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\">5. Ako sa pripravi\u0165 na saunu?<\/h3>\n\n\n\n<p>Pravidl\u00e1 saunovej etikety radia, \u017ee sa do nej nechod\u00ed ani v oble\u010den\u00ed, ani v plavk\u00e1ch. Nebojte sa, pokia\u013e sa ost\u00fdchate, pokojne sa zaha\u013ete do plachty, ktor\u00fa dostanete pri vstupe. Takisto si nezabudnite da\u0165 dolu v\u0161etky \u0161perky a hodinky. So sebou si vezmite <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sportova-flasa-hydrator-tt-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ve\u013ek\u00fa f\u013ea\u0161u<\/a> s vodou alebo in\u00fdm nealkoholick\u00fdm n\u00e1pojom. Nechajte ju potom pred vstupom do saunovej miestnosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/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\">6. \u010co je saunov\u00fd cyklus?<\/h3>\n\n\n\n<p>Jeden typick\u00fd saunov\u00fd cyklus sa sklad\u00e1 z troch \u010dast\u00ed:&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>Pobyt v saunovej miestnosti <\/strong>(5 \u2013 15 min\u00fat)<\/li><li><strong>F\u00e1za ochladzovania <\/strong>(30 sek\u00fand \u2013 5 min\u00fat)<\/li><li><strong>F\u00e1za odpo\u010dinku <\/strong>(10 \u2013 15 min\u00fat)<\/li><\/ol>\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\">7. Ako sa spr\u00e1va\u0165 v saune?<\/h3>\n\n\n\n<p>Z hygienick\u00fdch d\u00f4vodov by ste pri seden\u00ed alebo le\u017ean\u00ed v saune mali ma\u0165 v\u017edy pod sebou uter\u00e1k alebo plachtu. Ak so saunovan\u00edm za\u010d\u00ednate, sadnite si rad\u0161ej na spodn\u00fa lavicu. Tam je o nie\u010do ni\u017e\u0161ia teplota. D\u00fdchajte hlavne nosom a sk\u00f4r povrchovo. V priebehu saunovania m\u00f4\u017eete pou\u017e\u00edva\u0165 r\u00f4zne <strong>kefky, val\u010deky alebo saunov\u00fa peelingov\u00fa so\u013e<\/strong>. To v\u0161etko v\u00e1m pom\u00f4\u017ee e\u0161te viac uvo\u013eni\u0165 svaly, prekrvi\u0165 poko\u017eku a odstr\u00e1ni\u0165 zvy\u0161ky odumretej ko\u017ee. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-975899056-1124x749.jpg\" alt=\"\u010co robi\u0165 v saune?\" class=\"wp-image-335651\" width=\"843\" height=\"562\" title=\"\u010co robi\u0165 v saune?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-975899056-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-975899056-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-975899056-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-975899056-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Ako dlho sa saunova\u0165?<\/h3>\n\n\n\n<p><strong>V saune sa odpor\u00fa\u010da zosta\u0165 5 \u2013 15 min\u00fat<\/strong>, s t\u00fdm, \u017ee v\u00e4\u010d\u0161ina \u013eud\u00ed preferuje 15-min\u00fatov\u00e9 intervaly. Ak sa v\u00e1m v\u0161ak za\u010dne to\u010di\u0165 hlava alebo budete ma\u0165 in\u00e9 nepr\u00edjemn\u00e9 pocity, saunu rad\u0161ej hne\u010f opus\u0165te. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]&nbsp;<\/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\">9. Ako sa ochladzova\u0165 po saune?<\/h3>\n\n\n\n<p>Po tom, ako opust\u00edte saunu, zamierte najsk\u00f4r do sprchy. Pod\u013ea toho, \u010do m\u00e1te k dispoz\u00edcii, si m\u00f4\u017eete da\u0165 <strong>\u013eadov\u00fa sprchu, vylia\u0165 na seba vedro \u013eadovej vody alebo sa ochladi\u0165 v \u013eadovom baz\u00e9ne \u010di jazierku<\/strong>. Ak patr\u00edte medzi za\u010diato\u010dn\u00edkov, s ochladzovan\u00edm na to cho\u010fte pomaly. Za\u010dnite od n\u00f4h a postupne ochladzujte brucho, chrb\u00e1t a ramen\u00e1. T\u00e1to f\u00e1za m\u00f4\u017ee trva\u0165 len nieko\u013eko sek\u00fand, ale aj 5 min\u00fat. Z\u00e1le\u017e\u00ed na tom, \u010di ste vytr\u00e9novan\u00ed v otu\u017eovan\u00ed. Teraz nasleduje odpo\u010dinok.<span class=\"tadv-color\" style=\"color: #ff6600\"> [20]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-1136439960-1124x750.jpg\" alt=\"Ochladzovanie po saune\" class=\"wp-image-335666\" width=\"843\" height=\"563\" title=\"Ochladzovanie po saune\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1136439960-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1136439960-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1136439960-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. \u010co pi\u0165 po\u010das saunovania?<\/h3>\n\n\n\n<p><strong>F\u00e1za odpo\u010dinku, ktor\u00e1 be\u017ene trv\u00e1 10 \u2013 15 min\u00fat, je ide\u00e1lna na doplnenie tekut\u00edn. <\/strong>Pite v\u00fdhradne <strong>nealkoholick\u00e9 n\u00e1poje<\/strong>. Vhodn\u00e1 je napr\u00edklad voda, \u010daj alebo rieden\u00fd d\u017e\u00fas. Na spestrenie si v\u0161ak m\u00f4\u017eete vychutna\u0165 aj osvie\u017euj\u00faci <a href=\"https:\/\/gymbeam.sk\/42-bcaa\" class=\"ek-link\">BCAA<\/a> n\u00e1poj bez <a href=\"https:\/\/gymbeam.sk\/kofein\" class=\"ek-link\">kofe\u00ednu<\/a>. Pri poten\u00ed sa okrem vody z tela str\u00e1caj\u00fa aj elektrolyty, ako je<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> hor\u010d\u00edk<\/a>, sod\u00edk alebo v\u00e1pnik. S ich doplnen\u00edm potom pom\u00f4\u017ee <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">iontov\u00fd n\u00e1poj<\/a> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">elektrolyty<\/a> v tablet\u00e1ch. <span style=\"color: #ff6600\" class=\"tadv-color\">[19\u201320]<\/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\u00edma, pre\u010do je dop\u013a\u0148anie tekut\u00edn po\u010das saunovania, a v\u0161eobecne pitn\u00fd re\u017eim, tak\u00fd d\u00f4le\u017eit\u00fd, pre\u010d\u00edtajte si \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako vpl\u00fdva nedostato\u010dn\u00fd pitn\u00fd re\u017eim na zdravie<\/strong><\/a>.<\/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\">11. Ko\u013eko cyklov saunovania a ochladzovania opakova\u0165?<\/h3>\n\n\n\n<p>Po odpo\u010dinku sa m\u00f4\u017eete zase vr\u00e1ti\u0165 do sauny. T\u00fdm za\u010dnete \u010fal\u0161ie kolo cel\u00e9ho procesu. F\u00e1zu zahriatia, ochladzovania a odpo\u010dinku m\u00f4\u017eete vystrieda\u0165 <strong>2 a\u017e 3-kr\u00e1t<\/strong>. Za\u010diato\u010dn\u00edkom v\u00e4\u010d\u0161inou posta\u010dia 2 kol\u00e1, pokro\u010dil\u00ed zvl\u00e1daj\u00fa aj viac ako 3. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]&nbsp;<\/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\">12. Saunovanie pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch. Je v tom rozdiel?<\/h3>\n\n\n\n<p>Ak ste v saunovom svete \u00fapln\u00fdmi nov\u00e1\u010dikmi, platia pre v\u00e1s trochu in\u00e9 pravidl\u00e1 ako pre ostrie\u013ean\u00fdch saun\u00e1rov. T\u00ed u\u017e toti\u017e vedia, ako ich telo reaguje na striedanie hor\u00fa\u010davy a chladu, a tak si niektor\u00ed z nich m\u00f4\u017eu dovoli\u0165 str\u00e1vi\u0165 viac \u010dasu v saune \u010di ochladzovacom baz\u00e9ne, takisto toleruj\u00fa v\u00e4\u010d\u0161\u00ed po\u010det cyklov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saunovanie pre za\u010diato\u010dn\u00edkov:&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Ak m\u00e1te na v\u00fdber z nieko\u013ek\u00fdch typov s\u00e1un<\/strong>, pokojne z\u00e1jdite najsk\u00f4r do tej, ktor\u00e1 sa vyhrieva na ni\u017e\u0161iu teplotu ako f\u00ednska. Vysk\u00fa\u0161ajte napr\u00edklad <strong>infrasaunu alebo biosaunu so 45 \u2013 65 \u00b0C<\/strong>.<\/li><li><strong>V saunovej miestnosti<\/strong> si sadnite na spodn\u00fa lavi\u010dku a zosta\u0148te tam zo za\u010diatku len 5 \u2013 10 min\u00fat. \u010cas predl\u017eujte pod\u013ea toho, ako tolerujete teplo.<\/li><li><strong>S opatrnos\u0165ou pristupujte aj k ochladzovacej \u010dasti. <\/strong>Za\u010dnite so studenou sprchou alebo s ochladzovac\u00edm baz\u00e9nom, v ktorom sta\u010d\u00ed zosta\u0165 napr\u00edklad len 10 sek\u00fand.<\/li><li><strong>F\u00e1zu odpo\u010dinku m\u00f4\u017eete naopak pred\u013a\u017ei\u0165<\/strong>, pokojne na 15 min\u00fat. Majte pri sebe<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/flasa-sport-bottle-pink-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> f\u013ea\u0161u<\/a> s vodou a priebe\u017ene dop\u013a\u0148ajte tekutiny.<\/li><li><strong>Za\u010diato\u010dn\u00edkom v\u00e4\u010d\u0161inou sta\u010dia len 2 saunov\u00e9 cykly.<\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-663248526-1124x749.jpg\" alt=\"Saunovanie pre za\u010diato\u010dn\u00edkov\" class=\"wp-image-335681\" width=\"843\" height=\"562\" title=\"Saunovanie pre za\u010diato\u010dn\u00edkov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-663248526-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-663248526-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-663248526-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-663248526-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kedy_navstivit_saunu_a_v_akych_pripadoch_sa_jej_radsej_vyhnut\"><\/span>Kedy nav\u0161t\u00edvi\u0165 saunu a v ak\u00fdch pr\u00edpadoch sa jej rad\u0161ej vyhn\u00fa\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak sa na nie\u010do dlhodobo lie\u010dite, n\u00e1v\u0161tevu sauny rad\u0161ej konzultujte so svoj\u00edm lek\u00e1rom. Saunovanie \u010falej predstavuje riziko pre p\u00e1ry, ktor\u00e9 sa sna\u017eia o b\u00e1b\u00e4tko. Vysok\u00e1 teplota toti\u017e m\u00f4\u017ee ma\u0165 <strong>negat\u00edvny vplyv na spermie a plodnos\u0165 mu\u017eov<\/strong>. Ani tehotn\u00fdm \u017een\u00e1m sa saunovanie v\u0161eobecne neodpor\u00fa\u010da vzh\u013eadom na to, \u017ee predstavuje nebezpe\u010denstvo vzniku vroden\u00fdch ch\u00fdb die\u0165a\u0165a. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Kedy je sauna vhodn\u00e1?<\/th><th class=\"has-text-align-center\" data-align=\"center\">Kedy je sauna nevhodn\u00e1 (kontraindik\u00e1cie)?<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Celoro\u010dne, ke\u010f nem\u00e1te \u017eiadne kontraindik\u00e1cie<\/td><td class=\"has-text-align-center\" data-align=\"center\">Po n\u00e1ro\u010dnom tr\u00e9ningu, pri v\u00e4\u010d\u0161ej \u00fanave alebo inom oslaben\u00ed<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V r\u00e1mci odpo\u010dinku<\/td><td class=\"has-text-align-center\" data-align=\"center\">Po pit\u00ed alkoholu, pri dehydrat\u00e1cii<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Po \u013eah\u0161om tr\u00e9ningu<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pri ak\u00fatnom v\u00edrusovom alebo bakteri\u00e1lnom ochoren\u00ed (chr\u00edpka, prechladnutie, tr\u00e1viace \u0165a\u017ekosti\u2026)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V netr\u00e9ningov\u00fd de\u0148<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pri chronickom ochoren\u00ed (ochorenie srdca a ciev, vysok\u00fd krvn\u00fd tlak, cukrovka)&nbsp; \u2013 pod\u013ea odpor\u00fa\u010dania lek\u00e1ra&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pri pr\u00edprave na preteky v teplej\u0161om podneb\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pri snahe o otehotnenie (najm\u00e4 mu\u017ei), v tehotenstve<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Saunovanie nie je len sp\u00f4sob, ako sa poriadne zahria\u0165 a odpo\u010din\u00fa\u0165 si po n\u00e1ro\u010dnom dni. Ak budete dodr\u017eiava\u0165 z\u00e1kladn\u00e9 pravidl\u00e1 saunovania, do\u010dk\u00e1te sa aj \u010fal\u0161\u00edch benefitov. Medzi naj\u010dastej\u0161ie v\u00fdhody patr\u00ed <strong>podpora imunity, funkcie srdca a ciev, zdrav\u00e1 poko\u017eka, psychick\u00e1 pohoda<\/strong> alebo <strong>zv\u00fd\u0161enie hladiny rastov\u00e9ho horm\u00f3nu<\/strong>. Pr\u00e1ve to m\u00f4\u017ee pom\u00f4c\u0165 s rastom svalov a so \u0161portov\u00fdm v\u00fdkonom. D\u00f4vodov, pre\u010do da\u0165 saunovaniu \u0161ancu, je teda mno\u017estvo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa v\u00e1m p\u00e1\u010dil tento \u010dl\u00e1nok a dozvedeli ste sa v \u0148om nie\u010do nov\u00e9, nezabudnite ho zdie\u013ea\u0165 so svojimi priate\u013emi. Mo\u017eno v\u010faka tomu n\u00e1jdete par\u0165\u00e1kov na pravideln\u00e9 saunovanie.&nbsp;<\/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\/sports-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\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>Ako na spr\u00e1vne saunovanie? Sta\u010d\u00ed dodr\u017eiava\u0165 nieko\u013eko jednoduch\u00fdch pravidiel a m\u00f4\u017eete sa te\u0161i\u0165 na silnej\u0161iu imunitu, \u00fa\u013eavu od bolesti a \u010fal\u0161ie v\u00fdhody pravideln\u00e9ho saunovania. <\/p>\n","protected":false},"author":129,"featured_media":335510,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6089,6132,6169,6069],"filter_section":[],"filter_attribute":[13047,13886],"class_list":{"0":"post-337371","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-welness","11":"tag-zdravie","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>Saunovanie a zdravie: Spr\u00e1vny postup, v\u00fdhody a \u00fa\u010dinky na telo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"V\u0161etko o saunovan\u00ed pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch. Medzi v\u00fdhody saunovania patr\u00ed podpora imunity, zn\u00ed\u017eenie bolesti a relax\u00e1cia. Dozviete sa tie\u017e pravidl\u00e1 saunovania.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/saunovanie-a-zdravie-spravny-postup-vyhody-a-ucinky-na-telo\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Saunovanie a zdravie: Spr\u00e1vny postup, v\u00fdhody a \u00fa\u010dinky na telo - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"V\u0161etko o saunovan\u00ed pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch. Medzi v\u00fdhody saunovania patr\u00ed podpora imunity, zn\u00ed\u017eenie bolesti a relax\u00e1cia. 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