{"id":383955,"date":"2022-07-13T10:00:00","date_gmt":"2022-07-13T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=383955"},"modified":"2022-07-14T11:49:59","modified_gmt":"2022-07-14T09:49:59","slug":"8-benefitov-plavania-vdaka-ktorym-skocite-do-vody-este-dnes","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/8-benefitov-plavania-vdaka-ktorym-skocite-do-vody-este-dnes\/","title":{"rendered":"8 benefitov pl\u00e1vania, v\u010faka ktor\u00fdm sko\u010d\u00edte do vody e\u0161te dnes"},"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\/8-benefitov-plavania-vdaka-ktorym-skocite-do-vody-este-dnes\/#Preco_plavat_8_vyhod_ktore_zlepsia_vas_zivot\" title=\"Pre\u010do pl\u00e1va\u0165? 8 v\u00fdhod, ktor\u00e9 zlep\u0161ia v\u00e1\u0161 \u017eivot\">Pre\u010do pl\u00e1va\u0165? 8 v\u00fdhod, ktor\u00e9 zlep\u0161ia v\u00e1\u0161 \u017eivot<\/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\/8-benefitov-plavania-vdaka-ktorym-skocite-do-vody-este-dnes\/#1_Kvalitnejsi_spanok\" title=\"1. Kvalitnej\u0161\u00ed sp\u00e1nok\">1. Kvalitnej\u0161\u00ed sp\u00e1nok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/8-benefitov-plavania-vdaka-ktorym-skocite-do-vody-este-dnes\/#2_Lahsie_chudnutie\" title=\"2. \u013dah\u0161ie chudnutie\">2. \u013dah\u0161ie chudnutie<\/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\/8-benefitov-plavania-vdaka-ktorym-skocite-do-vody-este-dnes\/#3_Lepsia_flexibilita\" title=\"3. Lep\u0161ia flexibilita\">3. Lep\u0161ia flexibilita<\/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\/8-benefitov-plavania-vdaka-ktorym-skocite-do-vody-este-dnes\/#4_Efektivny_trening\" title=\"4. Efekt\u00edvny tr\u00e9ning\">4. Efekt\u00edvny tr\u00e9ning<\/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\/8-benefitov-plavania-vdaka-ktorym-skocite-do-vody-este-dnes\/#5_Pozitivny_vplyv_na_mentalne_zdravie_a_naladu\" title=\"5. Pozit\u00edvny vplyv na ment\u00e1lne zdravie a n\u00e1ladu\">5. Pozit\u00edvny vplyv na ment\u00e1lne zdravie a n\u00e1ladu<\/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\/8-benefitov-plavania-vdaka-ktorym-skocite-do-vody-este-dnes\/#6_Lepsia_kondicia\" title=\"6. Lep\u0161ia kond\u00edcia\">6. Lep\u0161ia kond\u00edcia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/8-benefitov-plavania-vdaka-ktorym-skocite-do-vody-este-dnes\/#7_Idealne_pre_ludi_kazdeho_veku_aj_tehotne_zeny\" title=\"7. Ide\u00e1lne pre \u013eud\u00ed ka\u017ed\u00e9ho veku aj tehotn\u00e9 \u017eeny\">7. Ide\u00e1lne pre \u013eud\u00ed ka\u017ed\u00e9ho veku aj tehotn\u00e9 \u017eeny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/8-benefitov-plavania-vdaka-ktorym-skocite-do-vody-este-dnes\/#8_Lepsia_stavba_tela\" title=\"8. Lep\u0161ia stavba tela\">8. Lep\u0161ia stavba tela<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/8-benefitov-plavania-vdaka-ktorym-skocite-do-vody-este-dnes\/#Zaver\" title=\"Z\u00e1ver\">Z\u00e1ver<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Pl\u00e1vanie<\/strong> patr\u00ed medzi popul\u00e1rne \u0161porty a s ob\u013eubou sa mu aspo\u0148 v rekrea\u010dnej rovine venuj\u00fa mnoh\u00ed z n\u00e1s. Deje sa tak hlavne v lete, kedy po\u010dasie doslova nab\u00e1da na schladenie sa v jazer\u00e1ch, vodn\u00fdch n\u00e1dr\u017eiach \u010di na k\u00fapalisk\u00e1ch. V zime potom do hry vstupuj\u00fa r\u00f4zne kryt\u00e9 baz\u00e9ny, plav\u00e1rne \u010di zamrznut\u00e9 jazer\u00e1 v pr\u00edpade, \u017ee patr\u00edte k fan\u00fa\u0161ikom <a href=\"https:\/\/gymbeam.sk\/blog\/ako-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>otu\u017eovania<\/strong><\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj bez neho v\u0161ak samotn\u00e9 pl\u00e1vanie prin\u00e1\u0161a nielen z\u00e1bavu, ale aj <strong>mno\u017estvo zdravotn\u00fdch v\u00fdhod<\/strong> \u010di sp\u00f4sobov, ako zosta\u0165 fit. V prospech pl\u00e1vania hovor\u00ed aj fakt, \u017ee pri \u0148om zapoj\u00edte <strong>ve\u013ek\u00e9 mno\u017estvo svalov.<\/strong> Okrem toho <strong>je vhodn\u00e9 takmer pre ka\u017ed\u00e9ho,<\/strong> bez oh\u013eadu na telesn\u00fa hmotnos\u0165, v\u010faka men\u0161ej z\u00e1\u0165a\u017ei na k\u013aby v porovnan\u00ed s in\u00fdm \u0161portom. Rolu v pr\u00edpade pl\u00e1vania <strong>nezohr\u00e1va ani vek \u010di fyzick\u00e1 kond\u00edcia. <\/strong>Tejto aktivite sa m\u00f4\u017eu venova\u0165 aj \u013eudia, ktor\u00fdch tr\u00e1pia bolesti pohybov\u00e9ho apar\u00e1tu a kv\u00f4li nim nem\u00f4\u017eu napr\u00edklad beha\u0165. Je v\u0161ak potrebn\u00e9 myslie\u0165 na <strong>dodr\u017eiavanie spr\u00e1vnej techniky,<\/strong> preto\u017ee napr\u00edklad pl\u00e1va\u0165 prsia s hlavou hore n\u00e1\u0161mu telu ve\u013emi neprospeje.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-843424088-1124x749.jpg\" alt=\"Benefity pl\u00e1vania\" class=\"wp-image-383957\" width=\"843\" height=\"562\" title=\"Benefity pl\u00e1vania\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-843424088-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-843424088-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-843424088.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_plavat_8_vyhod_ktore_zlepsia_vas_zivot\"><\/span>Pre\u010do pl\u00e1va\u0165? 8 v\u00fdhod, ktor\u00e9 zlep\u0161ia v\u00e1\u0161 \u017eivot<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ni\u017e\u0161ie v\u00e1m prin\u00e1\u0161ame zoznam \u00f4smich benefitov pl\u00e1vania, v\u010faka ktor\u00fdm budete ma\u0165 chu\u0165 sko\u010di\u0165 do vody e\u0161te dnes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Kvalitnejsi_spanok\"><\/span>1. Kvalitnej\u0161\u00ed sp\u00e1nok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00fdhody pl\u00e1vania, ktor\u00e9 patr\u00ed medzi aer\u00f3bne fyzick\u00e9 aktivity, sa m\u00f4\u017eu prejavi\u0165 v mnoh\u00fdch oblastiach n\u00e1\u0161ho \u017eivota. V\u00fdnimkou nie je ani sp\u00e1nok, \u010do podporuj\u00fa aj viacer\u00e9 \u0161t\u00fadie. Pr\u00edkladom je men\u0161\u00ed 16-t\u00fd\u017ed\u0148ov\u00fd v\u00fdskum, zameran\u00fd na star\u0161\u00edch \u013eud\u00ed so sedav\u00fdm zamestnan\u00edm, ktor\u00fdch tr\u00e1pila nespavos\u0165. Skupina, ktor\u00e1 sa pravidelne venovala aer\u00f3bnej fyzickej aktivite, kam patr\u00ed aj pl\u00e1vanie, zaznamenala<strong> lep\u0161ie v\u00fdsledky v s\u00favislosti s d\u013a\u017ekou a kvalitou sp\u00e1nku, ale aj s celkovou vitalitou.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pl\u00e1vanie z\u00e1rove\u0148 rovnako ako in\u00e9 \u0161porty dok\u00e1\u017ee <strong>pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 stres, <\/strong>ktor\u00e9ho vysok\u00e1 hladina m\u00f4\u017ee ma\u0165 negat\u00edvny vplyv na sp\u00e1nok. Najlep\u0161ie na tom je, \u017ee tento efekt na sebe m\u00f4\u017eete spozorova\u0165 kedyko\u013evek si zacvi\u010d\u00edte. Sami potom ur\u010dite vn\u00edmate, \u017ee sa v\u00e1m akosi lep\u0161ie sp\u00ed a v\u0161etky probl\u00e9my s\u00fa rie\u0161ite\u013enej\u0161ie. <span style=\"color:#ff6600\" class=\"tadv-color\">[1 &#8211; 2]<\/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 t\u00e1to t\u00e9ma zauj\u00edma viac, ur\u010dite si pre\u010d\u00edtajte n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako zaspa\u0165 r\u00fdchlo? Vysk\u00fa\u0161ajte jednoduch\u00e9 tipy na lep\u0161\u00ed sp\u00e1nok.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Lahsie_chudnutie\"><\/span>2. \u013dah\u0161ie chudnutie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u013ea \u013eud\u00ed zrejme vie, \u017ee pl\u00e1vanie im m\u00f4\u017ee pom\u00f4c\u0165 sp\u00e1li\u0165 slu\u0161n\u00e9 mno\u017estvo kal\u00f3ri\u00ed. M\u00e1lokto si v\u0161ak uvedomuje, \u017ee m\u00f4\u017ee \u00eds\u0165 minim\u00e1lne o rovnako efekt\u00edvnu aktivitu, ako beh, ktor\u00fd pre mnoh\u00fdch m\u00f4\u017ee by\u0165 nudn\u00fd a neatrakt\u00edvny.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak je v\u00e1\u0161 n\u00e1zor na beh podobn\u00fd, presved\u010di\u0165 o opaku v\u00e1s m\u00f4\u017ee n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017de je beh nuda? Prezrad\u00edme v\u00e1m, ako si ho ob\u013e\u00fabi\u0165 a neust\u00e1le sa zlep\u0161ova\u0165<\/strong>.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napriek tomu je \u00faplne prirodzen\u00e9, \u017ee <strong>ka\u017ed\u00e9ho m\u00f4\u017ee bavi\u0165 in\u00e1 fyzick\u00e1 aktivita.<\/strong> Ak je v\u0161ak va\u0161im cie\u013eom <strong>schudn\u00fa\u0165 p\u00e1r k\u00edl, pr\u00e1ve pl\u00e1vanie m\u00f4\u017ee by\u0165 nielen z\u00e1bavn\u00fd, ale aj efekt\u00edvny sp\u00f4sob. <\/strong>Aby sme pre\u0161li od te\u00f3rie do praxe, najlep\u0161ie vynikn\u00fa benefity pl\u00e1vania s\u00favisiace s p\u00e1len\u00edm kal\u00f3ri\u00ed na konkr\u00e9tnom pr\u00edklade. Pom\u00f4\u017ee n\u00e1m pri tom <strong>parameter MET<\/strong> (Metabolic equivalent of task), v\u010faka ktor\u00e9mu si viete vypo\u010d\u00edta\u0165 pribli\u017en\u00e9 hodnoty aj vy sami. Vyjadruje energiu, ktor\u00fa vyd\u00e1te pri konkr\u00e9tnej fyzickej aktivity v porovnan\u00ed s k\u013eudov\u00fdm re\u017eimom.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedna MET jednotka reprezentuje n\u00e1ro\u010dnos\u0165 hodiny le\u017eania v pokoji. Ak je treb\u00e1rs MET rovn\u00e9 3, znamen\u00e1 to, \u017ee <strong>pri danej aktivite sp\u00e1lite 3-kr\u00e1t viac kal\u00f3ri\u00ed <\/strong>ne\u017e v pr\u00edpade, \u017ee by ste len le\u017eali na gau\u010di. To znamen\u00e1, \u017ee napr\u00edklad 70 kg mu\u017e by po\u010das hodinov\u00e9ho le\u017eania na gau\u010di sp\u00e1lil 70 kcal (MET = 1). Ak by sa v\u0161ak venoval \u0161portovej aktivite s MET 10, sp\u00e1lil by 700 kcal, \u010do je u\u017e naozaj ve\u013emi slu\u0161n\u00e9 mno\u017estvo. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade pl\u00e1vania s\u00fa hodnoty v nasleduj\u00facej tabu\u013eke, ktor\u00e1 ukazuje pr\u00edklad priemernej 65 kg \u017eeny a priemern\u00e9ho 80 kg mu\u017ea. Ak si ich chcete prisp\u00f4sobi\u0165 a zisti\u0165, ko\u013eko kal\u00f3ri\u00ed by ste pribli\u017ene sp\u00e1lili vy, v\u00fdpo\u010det je nasledovn\u00fd:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>va\u0161a hmotnos\u0165 x MET = pribli\u017en\u00fd kalorick\u00fd v\u00fddaj za hodinu<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kalorick\u00fd v\u00fddaj priemern\u00e9ho mu\u017ea a \u017eeny <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Plaveck\u00fd \u0161t\u00fdl<\/th><th>met<\/th><th>v\u00fddaj 65 kg \u017eeny za hodinu (KCAL)<\/th><th>V\u00fddaj 80 kg mu\u017ea za hodinu (kcal)<\/th><\/tr><\/thead><tbody><tr><td>Znak &#8211; tr\u00e9ning alebo pretek<\/td><td>9,5<\/td><td>618<\/td><td>760<\/td><\/tr><tr><td>Znak &#8211; rekrea\u010dne<\/td><td>4,8<\/td><td>312<\/td><td>384<\/td><\/tr><tr><td>Prsia &#8211; tr\u00e9ning alebo pretek<\/td><td>10,3<\/td><td>670<\/td><td>824<\/td><\/tr><tr><td>Prsia &#8211; rekrea\u010dne<\/td><td>5,3<\/td><td>345<\/td><td>424<\/td><\/tr><tr><td>Mot\u00fdlik<\/td><td>10,3<\/td><td>670<\/td><td>824<\/td><\/tr><tr><td>Kraul &#8211; r\u00fdchlos\u0165 cca 4,1 km\/h<\/td><td>10<\/td><td>650<\/td><td>800<\/td><\/tr><tr><td>Kraul &#8211; r\u00fdchlos\u0165 cca 2,7 km\/h<\/td><td>8,3<\/td><td>540<\/td><td>664<\/td><\/tr><tr><td>Rekrea\u010dn\u00e9 pl\u00e1vanie (v\u0161eobecne)<\/td><td>6<\/td><td>390<\/td><td>480<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako m\u00f4\u017eete vidie\u0165 v tabu\u013eke, <strong>v\u00fddaj kal\u00f3ri\u00ed pri pl\u00e1van\u00ed z\u00e1vis\u00ed od konkr\u00e9tneho \u0161t\u00fdlu. <\/strong>Do \u00favahy v\u0161ak treba bra\u0165 aj \u010fal\u0161ie faktory, medzi ktor\u00e9 patr\u00ed nielen telesn\u00e1 hmotnos\u0165 a d\u013a\u017eka z\u00e1\u0165a\u017ee, ale aj jej intenzita. Aj v\u010faka tomu bude celkov\u00e9 mno\u017estvo sp\u00e1len\u00fdch kal\u00f3ri\u00ed v\u017edy trochu odli\u0161n\u00e9. Preto ich berte sk\u00f4r <strong>v orienta\u010dnej rovine,<\/strong> nie ako pravdu vytesan\u00fa do kame\u0148a. Jednotliv\u00e9 hodnoty platia pre hodinu kontinu\u00e1lnej aktivity v danej intenzite.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si chcete svoj plaveck\u00fd tr\u00e9ning osvie\u017ei\u0165 a podpori\u0165 tak napr\u00edklad aj spa\u013eovanie kal\u00f3ri\u00ed, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 HIIT tr\u00e9ning. Pr\u00edpadne si m\u00f4\u017eete da\u0165 treb\u00e1rs ka\u017ed\u00fd 5. baz\u00e9n na 80 % maxim\u00e1lneho v\u00fdkonu. Samozrejme mus\u00edte myslie\u0165 aj na svoje plaveck\u00e9 schopnosti a kond\u00edciu.&nbsp;<\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Lepsia_flexibilita\"><\/span>3. Lep\u0161ia flexibilita<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je pravda, \u017ee pl\u00e1vanie va\u0161e svaly nenatiahne tak, ako napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/blog\/joga-kluc-k-fyzickej-a-psychickej-rovnovahe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>joga<\/strong><\/a> alebo pilates. Aj napriek tomu v\u0161ak m\u00f4\u017ee sl\u00fa\u017ei\u0165 ako skvel\u00fd prostriedok k pona\u0165ahovaniu. Maxim\u00e1lny rozsah pohybu po\u010das pl\u00e1vania dok\u00e1\u017ee <strong>efekt\u00edvne pona\u0165ahova\u0165 skr\u00e1ten\u00e9 svaly,<\/strong> <strong>ktor\u00e9 potom bud\u00fa pru\u017enej\u0161ie. <\/strong>T\u00fdka sa to aj zdravotn\u00e9ho h\u013eadiska, kedy \u010dlovek m\u00f4\u017ee trpie\u0165 napr\u00edklad horn\u00fdm skr\u00ed\u017een\u00fdm syndr\u00f3mom. Pre ten je typick\u00e9, \u017ee m\u00e1me skr\u00e1ten\u00e9 prsn\u00e9 svaly a horn\u00e9 vl\u00e1kna trap\u00e9zov, zatia\u013e \u010do s\u00fa ochabnut\u00e9 medzilopatkov\u00e9 svaly. Pr\u00e1ve pravideln\u00e9 pl\u00e1vanie to m\u00f4\u017ee pom\u00f4c\u0165 vyrie\u0161i\u0165 a celkovo prispie\u0165 k lep\u0161iemu dr\u017eaniu tela aj pohyblivosti zapojen\u00fdch k\u013abov. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-622003802-1124x749.jpg\" alt=\"Pl\u00e1vanie zlep\u0161uje flexibilitu\" class=\"wp-image-383987\" width=\"843\" height=\"562\" title=\"Pl\u00e1vanie zlep\u0161uje flexibilitu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-622003802-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-622003802-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-622003802.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Efektivny_trening\"><\/span>4. Efekt\u00edvny tr\u00e9ning<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pl\u00e1vanie je nielen z\u00e1bava, ale aj slu\u0161n\u00e1 maka\u010dka pre na\u0161e telo. To mus\u00ed prekon\u00e1va\u0165 odpor vody, \u010d\u00edm <strong>zap\u00e1ja ve\u013ea svalov\u00fdch skup\u00edn.<\/strong> V z\u00e1vislosti od techniky pl\u00e1vania dokonca pracujeme aj s tak\u00fdmi svalmi, ktor\u00e9 nevyu\u017e\u00edvame be\u017ene \u010di pravidelne. Zap\u00e1jame ramen\u00e1, <strong>brucho, cel\u00fd chrb\u00e1t, predlaktia, sedacie svaly \u010di hamstringy.<\/strong> V\u010faka tomu dok\u00e1\u017eete efekt\u00edvne precvi\u010di\u0165 svaly cel\u00e9ho tela. Tak\u017ee nech u\u017e je va\u0161im ob\u013e\u00faben\u00fdm \u0161t\u00fdlom mot\u00fdlik, prsia \u010di kraul, faktom zost\u00e1va, \u017ee dok\u00e1\u017ee posl\u00fa\u017ei\u0165 ako celotelov\u00fd tr\u00e9ning.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pl\u00e1vanie navy\u0161e <strong>pom\u00e1ha budova\u0165 silu, vytrvalos\u0165 a r\u00fdchlos\u0165. <\/strong>V pr\u00edpade vytrvalosti m\u00f4\u017eu by\u0165 skvel\u00fdm sp\u00f4sobom tr\u00e9ningy kontinu\u00e1lneho pl\u00e1vania. R\u00fdchlos\u0165 a sila sa zas d\u00e1 budova\u0165 v\u010faka r\u00fdchlostn\u00e9mu pl\u00e1vaniu, teda napr\u00edklad na sp\u00f4sob HIIT. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Pozitivny_vplyv_na_mentalne_zdravie_a_naladu\"><\/span>5. Pozit\u00edvny vplyv na ment\u00e1lne zdravie a n\u00e1ladu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pl\u00e1vanie so sebou neprin\u00e1\u0161a iba fyzick\u00e9 benefity. Mo\u017eno ste ani len netu\u0161ili, \u017ee m\u00f4\u017ee <strong>prispie\u0165 tie\u017e k zlep\u0161eniu va\u0161ej n\u00e1lady.<\/strong> Princ\u00edp je v tomto pr\u00edpade podobn\u00fd, ako pri in\u00fdch druhoch fyzick\u00fdch aktiv\u00edt, po\u010das ktor\u00fdch sa v na\u0161om tele <strong>uvo\u013e\u0148uj\u00fa endorf\u00edny.<\/strong> V\u010faka nim sa potom c\u00edtime <strong>uvo\u013enenej\u0161\u00ed, \u0161\u0165astnej\u0161\u00ed a viac v pohode. <\/strong>Ak v\u00e1m pl\u00e1vanie nie je cudzie, zrejme ste tieto pocity na sebe u\u017e spozorovali ve\u013eakr\u00e1t. Napr\u00edklad ke\u010f ste si mali chu\u0165 zapl\u00e1va\u0165 po n\u00e1ro\u010dnom dni a niekde medzi \u0161iestym a siedmym baz\u00e9nom zostali aj va\u0161e prebyto\u010dn\u00e9 starosti.<\/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\">Pl\u00e1vanie vs. psychick\u00e9 zdravie<\/h3>\n\n\n\n<p>Vplyvu pl\u00e1vania na psychick\u00e9 zdravie sa venovali r\u00f4zne \u0161t\u00fadie. Medzi ich zistenia patr\u00ed napr\u00edklad, \u017ee <span style=\"color:#ff6600\" class=\"tadv-color\">[7 &#8211; 10]<\/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>pravideln\u00e9 d\u00e1vky pl\u00e1vania m\u00f4\u017eu by\u0165 efekt\u00edvnym pomocn\u00edkom v boji proti depresii<\/li><li>10-t\u00fd\u017ed\u0148ov\u00fd program pl\u00e1vania dok\u00e1zal prispie\u0165 k zn\u00ed\u017eeniu hnevu \u010di \u00fanavy a zlep\u0161il n\u00e1ladu \u010di subjekt\u00edvne pocity pohody<\/li><li>pl\u00e1vanie v\u00fdrazne zlep\u0161uje n\u00e1ladu&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravideln\u00fd \u0161port v\u0161ak so sebou prin\u00e1\u0161a aj mnoh\u00e9 \u010fal\u0161ie v\u00fdhody. Ak sa o nich chcete dozvedie\u0165 viac, nevynechajte n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/preco-sportovat-a-cvicit-silnejsia-imunita-srdce-a-dalsich-8-dovodov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pre\u010do \u0161portova\u0165 a cvi\u010di\u0165? Silnej\u0161ia imunita, srdce a \u010fal\u0161\u00edch 8 d\u00f4vodov.<\/strong><\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-1167733434-1124x749.jpg\" alt=\"Pl\u00e1vanie m\u00e1 pozit\u00edvny vplyv na ment\u00e1lne zdravie\" class=\"wp-image-384008\" width=\"843\" height=\"562\" title=\"Pl\u00e1vanie m\u00e1 pozit\u00edvny vplyv na ment\u00e1lne zdravie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1167733434-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1167733434-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1167733434.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Lepsia_kondicia\"><\/span>6. Lep\u0161ia kond\u00edcia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jednou z k\u013e\u00fa\u010dov\u00fdch s\u00fa\u010dast\u00ed pl\u00e1vania je optim\u00e1lne d\u00fdchanie, ktor\u00e9 m\u00e1 vplyv na na\u0161u aer\u00f3bnu kapacitu. Pravideln\u00e9 plaveck\u00e9 tr\u00e9ningy prispievaj\u00fa k jej zv\u00fd\u0161eniu, v\u010faka ktor\u00e9mu dok\u00e1\u017eeme <strong>efekt\u00edvnej\u0161ie vyu\u017e\u00edva\u0165 kysl\u00edk.<\/strong> \u010c\u00edm je adapt\u00e1cia na tr\u00e9ning a kapacita na\u0161ich p\u013e\u00fac v\u00e4\u010d\u0161ia, t\u00fdm v\u00e4\u010d\u0161\u00ed objem vzduchu dok\u00e1\u017eeme spracova\u0165. To sa vo v\u00fdsledku prejav\u00ed <strong>na zlep\u0161en\u00ed celkovej kond\u00edcie. <\/strong>V\u010faka tomu sa u\u017e napr\u00edklad nezad\u00fdchate do schodov alebo s preh\u013eadom dobehnete autobus. Na svojej aer\u00f3bnej kapacite v\u010faka pl\u00e1vaniu navy\u0161e pracujete bez potenia. Nie je to v\u0161ak len dielo p\u013e\u00fac, ale celkov\u00e9ho obehov\u00e9ho syst\u00e9mu. V\u010faka pl\u00e1vaniu sa zlep\u0161uje ekonomika pr\u00e1ce srdca aj efektivita \u010di mno\u017estvo mitochondri\u00ed, \u010do s\u00fa ak\u00e9si mal\u00e9 elektr\u00e1rne v ka\u017edej bunke, ktor\u00e9 vyr\u00e1baj\u00fa energiu. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Idealne_pre_ludi_kazdeho_veku_aj_tehotne_zeny\"><\/span>7. Ide\u00e1lne pre \u013eud\u00ed ka\u017ed\u00e9ho veku aj tehotn\u00e9 \u017eeny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jednou z k\u013e\u00fa\u010dov\u00fdch v\u00fdhod pl\u00e1vania oproti in\u00fdm fyzick\u00fdm aktivit\u00e1m je, \u017ee voda nadn\u00e1\u0161a na\u0161e telo a <strong>kon\u010datiny tak nes\u00fa len zlomok na\u0161ej hmotnosti.<\/strong> Ide tak o cvi\u010denie s n\u00edzkou z\u00e1\u0165a\u017eou, ktor\u00e9 <strong>nevyv\u00edja tlak na chrbticu,<\/strong> <strong>neza\u0165a\u017euje kostrov\u00fd syst\u00e9m, k\u013aby, kolen\u00e1 ani boky. <\/strong>Preto m\u00f4\u017ee by\u0165 ide\u00e1lne pre star\u0161\u00edch \u013eud\u00ed a NHS (National Health Service) ho z rovnak\u00fdch d\u00f4vodov odpor\u00fa\u010da aj tehotn\u00fdm \u017een\u00e1m. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zn\u00ed\u017eenie za\u0165a\u017eenia umo\u017e\u0148uje plavcom <strong>\u013eah\u0161ie pohybova\u0165 kon\u010datinami v plnom rozsahu. <\/strong>Pravideln\u00e9 plaveck\u00e9 tr\u00e9ningy tak m\u00f4\u017eu pom\u00f4c\u0165 <strong>udr\u017ea\u0165 pru\u017enos\u0165 a flexibilitu,<\/strong> ale aj <strong>precvi\u010dova\u0165 stabiliza\u010dn\u00e9 svaly,<\/strong> d\u00f4le\u017eit\u00e9 pre udr\u017eanie celkovej vitality nielen u star\u0161\u00edch \u013eud\u00ed. Toto tvrdenie podporuje aj \u0161t\u00fadia, ktor\u00e1 sledovala mu\u017eov star\u0161\u00edch ne\u017e 70 rokov a porovn\u00e1vala skupinu plavcov a neplavcov. T\u00ed, ktor\u00ed pl\u00e1vali mali o <strong>33 % ni\u017e\u0161iu pravdepodobnos\u0165 p\u00e1du <\/strong>v porovnan\u00ed s neplavcami. <span style=\"color:#ff6600\" class=\"tadv-color\">[12 &#8211; 14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-1395045655-1124x749.jpg\" alt=\"Pl\u00e1va\u0165 m\u00f4\u017eu aj tehotn\u00e9 \u017eeny\" class=\"wp-image-384026\" width=\"843\" height=\"562\" title=\"Pl\u00e1va\u0165 m\u00f4\u017eu aj tehotn\u00e9 \u017eeny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1395045655-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1395045655-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1395045655.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Lepsia_stavba_tela\"><\/span>8. Lep\u0161ia stavba tela<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f sa pozriete na fyzick\u00fa kond\u00edciu plavcov mus\u00ed v\u00e1m by\u0165 jasn\u00e9, \u017ee \u0161port, ktor\u00e9mu sa venuj\u00fa m\u00e1 jasn\u00fd podiel na stavbe ich tela. Po\u010das pl\u00e1vania toti\u017e \u010del\u00ed <strong>n\u00e1poru ve\u013ek\u00e9 mno\u017estvo svalov,<\/strong> \u010do n\u00e1sledne prirodzene vedie k ich rozvoju. \u010casom sa tak v\u010faka tr\u00e9ningovej adapt\u00e1cii m\u00f4\u017eete dopracova\u0165 <strong>k v\u00e4\u010d\u0161iemu podielu svalovej hmoty a naopak men\u0161iemu podielu tuku \u010di zdrav\u0161\u00edm krvn\u00fdm hodnot\u00e1m. <\/strong>Vo v\u00fdsledku tak dok\u00e1\u017eete prispie\u0165 k lep\u0161iemu zlo\u017eeniu tela a \u00faprave svojej postavy. <span style=\"color:#ff6600\" class=\"tadv-color\">[16 &#8211; 17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pl\u00e1vanie teda patr\u00ed medzi skvel\u00e9 \u0161portov\u00e9 aktivity. V\u010faka tomu, \u017ee <strong>neza\u0165a\u017euje k\u013aby<\/strong> z jeho benefitov m\u00f4\u017eu \u0165a\u017ei\u0165 aj<strong> star\u0161\u00ed \u013eudia a tehotn\u00e9 \u017eeny.<\/strong> Je tak vhodn\u00e9 pre ka\u017ed\u00e9ho bez rozdielu veku. M\u00f4\u017ee n\u00e1m <strong>pom\u00f4c\u0165 schudn\u00fa\u0165, zlep\u0161i\u0165 stavbu n\u00e1\u0161ho tela<\/strong> \u010di <strong>zapracova\u0165 na kond\u00edcii.<\/strong> Skvele posl\u00fa\u017ei ako hlavn\u00e1 \u010di doplnkov\u00e1 fyzick\u00e1 aktivita. Zab\u00fada\u0165 v\u0161ak netreba ani <strong>na spr\u00e1vnu techniku, <\/strong>ktor\u00e1 je k\u013e\u00fa\u010dom k maximaliz\u00e1cii \u00fa\u010dinkov pl\u00e1vania na na\u0161e zdravie. Ak si tou svojou nie ste ist\u00ed, ur\u010dite je na za\u010diatku vhodn\u00e9 naja\u0165 si tr\u00e9nera, ktor\u00fd v\u00e1s nasmeruje na spr\u00e1vnu cestu. Zost\u00e1va len doda\u0165 &#8211; pl\u00e1vaniu zdar!<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\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>Pl\u00e1vanie m\u00f4\u017ee by\u0165 odpove\u010fou na ot\u00e1zku, ako schudn\u00fa\u0165, budova\u0165 svaly \u010di zlep\u0161i\u0165 fyzick\u00fa kond\u00edciu. Objavte s nami \u010fal\u0161ie benefity tejto fyzickej aktivity. <\/p>\n","protected":false},"author":120,"featured_media":384090,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6123,6069,6082],"filter_section":[],"filter_attribute":[13032],"class_list":{"0":"post-383955","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-zdravie","10":"tag-zdravy-zivotny-styl","11":"filter_attribute-ostatne-sporty","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 benefitov pl\u00e1vania, v\u010faka ktor\u00fdm sko\u010d\u00edte do vody e\u0161te dnes - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pl\u00e1vanie m\u00f4\u017ee by\u0165 sp\u00f4sob, ako schudn\u00fa\u0165, budova\u0165 svaly \u010di zlep\u0161i\u0165 fyzick\u00fa kond\u00edciu. 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