{"id":409005,"date":"2022-12-09T08:54:46","date_gmt":"2022-12-09T07:54:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=409005"},"modified":"2022-12-14T12:46:30","modified_gmt":"2022-12-14T11:46:30","slug":"ako-sa-otuzovat-10-tipov-pre-zacinajucich-i-pokrocilych-otuzilcov","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-sa-otuzovat-10-tipov-pre-zacinajucich-i-pokrocilych-otuzilcov\/","title":{"rendered":"Ako sa otu\u017eova\u0165? 10 tipov pre za\u010d\u00ednaj\u00facich i pokro\u010dil\u00fdch otu\u017eilcov"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-otuzovat-10-tipov-pre-zacinajucich-i-pokrocilych-otuzilcov\/#Preco_sa_otuzovat\" title=\"Pre\u010do sa otu\u017eova\u0165?\">Pre\u010do sa otu\u017eova\u0165?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-otuzovat-10-tipov-pre-zacinajucich-i-pokrocilych-otuzilcov\/#10_sposobov_ako_sa_otuzovat\" title=\"10 sp\u00f4sobov, ako sa otu\u017eova\u0165\">10 sp\u00f4sobov, ako sa otu\u017eova\u0165<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-otuzovat-10-tipov-pre-zacinajucich-i-pokrocilych-otuzilcov\/#1_Okolitym_prostredim\" title=\"1. Okolit\u00fdm prostred\u00edm\">1. Okolit\u00fdm prostred\u00edm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-otuzovat-10-tipov-pre-zacinajucich-i-pokrocilych-otuzilcov\/#2_Studenym_vzduchom\" title=\"2. Studen\u00fdm vzduchom\">2. Studen\u00fdm vzduchom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-otuzovat-10-tipov-pre-zacinajucich-i-pokrocilych-otuzilcov\/#3_Striedanim_tepla_a_chladu\" title=\"3. Striedan\u00edm tepla a chladu\">3. Striedan\u00edm tepla a chladu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-otuzovat-10-tipov-pre-zacinajucich-i-pokrocilych-otuzilcov\/#4_Studenou_sprchou\" title=\"4. Studenou sprchou\">4. Studenou sprchou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-otuzovat-10-tipov-pre-zacinajucich-i-pokrocilych-otuzilcov\/#5_Vo_vani\" title=\"5. Vo vani\">5. Vo vani<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-otuzovat-10-tipov-pre-zacinajucich-i-pokrocilych-otuzilcov\/#6_V_sude_alebo_kadi\" title=\"6. V sude alebo kadi\">6. V sude alebo kadi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-otuzovat-10-tipov-pre-zacinajucich-i-pokrocilych-otuzilcov\/#7_Chodenim_po_snehu\" title=\"7. Choden\u00edm po snehu\">7. Choden\u00edm po snehu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-otuzovat-10-tipov-pre-zacinajucich-i-pokrocilych-otuzilcov\/#8_V_jazere_rybniku_ci_rieke\" title=\"8. V jazere, rybn\u00edku \u010di rieke\">8. V jazere, rybn\u00edku \u010di rieke<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-otuzovat-10-tipov-pre-zacinajucich-i-pokrocilych-otuzilcov\/#9_Plavanim_v_zime_vonku\" title=\"9. Pl\u00e1van\u00edm v zime vonku\">9. Pl\u00e1van\u00edm v zime vonku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-otuzovat-10-tipov-pre-zacinajucich-i-pokrocilych-otuzilcov\/#10_V_kryokomore\" title=\"10. V kryokomore\">10. V kryokomore<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-otuzovat-10-tipov-pre-zacinajucich-i-pokrocilych-otuzilcov\/#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>Jese\u0148 a zima patria otu\u017eilcom. T\u00ed sa u\u017e po hor\u00facom lete nem\u00f4\u017eu do\u010dka\u0165, a\u017e sa prv\u00fdkr\u00e1t poriadne schladia v \u013eadovej rieke \u010di rybn\u00edku. Zrejme ste si tie\u017e v\u0161imli, \u017ee tak\u00fdch <em>bl\u00e1znov<\/em> ka\u017edoro\u010dne prib\u00fada, \u010do dokazuje aj po\u010det fotiek na soci\u00e1lnych sie\u0165ach, kde va\u0161i priatelia spokojne odpo\u010d\u00edvaj\u00fa v studenom jazere obklopen\u00ed snehom a \u013eadom. <strong>Mo\u017eno u\u017e ste dokonca prem\u00fd\u0161\u013eali, \u017ee s otu\u017eovan\u00edm za\u010dnete<\/strong> aj vy, preto\u017ee tie\u017e chcete za\u017ei\u0165 v\u0161etky tie benefity, ktor\u00e9 so sebou prin\u00e1\u0161a. Zrejme ale na vkro\u010denie do vonkaj\u0161ej studenej vody zatia\u013e nem\u00e1te dostatok odvahy. V tom pr\u00edpade sa v\u00e1m bud\u00fa hodi\u0165 tipy na \u010fal\u0161ie, menej intenz\u00edvne sp\u00f4soby otu\u017eovania pre za\u010diato\u010dn\u00edkov. Nov\u00e9 met\u00f3dy v\u0161ak m\u00f4\u017eu objavi\u0165 aj sk\u00fasen\u00ed otu\u017eilci.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_sa_otuzovat\"><\/span>Pre\u010do sa otu\u017eova\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno sa p\u00fdtate, <strong>pre\u010do sa dobrovo\u013ene, aj ke\u010f len na kr\u00e1tku chv\u00ed\u013eu, vzda\u0165 jedn\u00e9ho z najv\u00e4\u010d\u0161\u00edch \u013eudsk\u00fdch vyn\u00e1lezov vo forme tepla a za\u017ei\u0165 \u013eadov\u00fa realitu na\u0161ich predkov?<\/strong> U\u017e len preto, \u017ee aj v modernej spolo\u010dnosti sa s chladom be\u017ene stret\u00e1vame, \u010di u\u017e v zime na hor\u00e1ch alebo pri zimnej prech\u00e1dzke mestom. A nechceme predsa hne\u010f po prvom of\u00faknut\u00ed ochorie\u0165 a cel\u00fa zimu str\u00e1vi\u0165 s prechladnut\u00edm, preto\u017ee na\u0161e telo nie je vo\u010di chladu dostato\u010dne odoln\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Otu\u017eovanie je potom tak\u00fd n\u00e1stroj, ktor\u00fd n\u00e1m pom\u00f4\u017ee sa chladu efekt\u00edvnej\u0161ie prisp\u00f4sobi\u0165 a lep\u0161ie ho zn\u00e1\u0161a\u0165. Princ\u00edp je zalo\u017een\u00fd na <strong>cielenom, pravidelnom, kontrolovanom a kr\u00e1tkodobom vystaven\u00ed sa chladu,<\/strong> ktor\u00fd na na\u0161e telo p\u00f4sob\u00ed ako stresor. Na ten prich\u00e1dza reakcia vo forme r\u00f4znych mechanizmov, ktor\u00e9 ved\u00fa k zn\u00ed\u017eeniu str\u00e1t tepla a jeho vlastnej produkcii. Na\u0161e telo sa tak nau\u010d\u00ed tieto vroden\u00e9 mechanizmy pou\u017e\u00edva\u0165 efekt\u00edvnej\u0161ie, v\u010faka \u010domu n\u00e1s len tak nejak\u00e9 zn\u00ed\u017eenie teploty neprekvap\u00ed. Okrem v\u00e4\u010d\u0161ej odolnosti na chlad bude va\u0161ou odmenou za otu\u017eovanie rad \u010fal\u0161\u00edch nielen zdravotn\u00fdch benefitov. <span style=\"color: #ff6600\">[1]<\/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\">Ak\u00e9 s\u00fa hlavn\u00e9 benefity otu\u017eovania?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>silnej\u0161ia imunita<\/li><li>zv\u00fd\u0161enie bdelosti, s\u00fastredenia a produktivity<\/li><li>odb\u00faranie \u00fanavy<\/li><li>zr\u00fdchlenie metabolizmu<\/li><li>lep\u0161ia n\u00e1lada<\/li><li>zlep\u0161enie psychiky<\/li><li>v\u00e4\u010d\u0161ia odolnos\u0165 vo\u010di stresu<\/li><li>\u00fa\u013eava od bolesti<\/li><li>r\u00fdchlej\u0161ia regener\u00e1cia po tr\u00e9ningu <span style=\"color: #ff6600\">[2\u20133]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svoj d\u00f4vod na otvorenie br\u00e1n sveta otu\u017eilcov si tak n\u00e1jde ka\u017ed\u00fd. Pokia\u013e sa chcete dozvedie\u0165 o \u00fa\u010dinkoch otu\u017eovania viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Ako z\u00edska\u0165 silnej\u0161iu imunitu v\u010faka otu\u017eovaniu?<\/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\/12\/iStock-1334348780-1124x750.jpg\" alt=\"Ak\u00e9 s\u00fa v\u00fdhody otu\u017eovania?\" class=\"wp-image-407719\" width=\"843\" height=\"563\" title=\"Ak\u00e9 s\u00fa v\u00fdhody otu\u017eovania?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1334348780-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1334348780-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1334348780-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1334348780-2048x1366.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=\"10_sposobov_ako_sa_otuzovat\"><\/span>10 sp\u00f4sobov, ako sa otu\u017eova\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f sa chcete otu\u017eova\u0165, <strong>nemus\u00edte hne\u010f vliez\u0165 do \u0161tip\u013eavo studen\u00e9ho jazera,<\/strong> beha\u0165 polonah\u00ed po zasne\u017een\u00fdch hor\u00e1ch, pl\u00e1va\u0165 pod \u013eadom alebo sa k\u00fapa\u0165 v kadi plnej \u013eadu ako <strong>\u013eadov\u00fd mu\u017e <a href=\"https:\/\/gymbeam.sk\/blog\/wim-hof-ladovy-muz-ktory-uci-ludi-byt-zdravsimi-a-psychicky-odolnejsimi\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Wim Hof<\/a>.<\/strong> S chladom sa toti\u017e m\u00f4\u017eete stretn\u00fa\u0165 aj prostredn\u00edctvom o nie\u010do menej drastick\u00fdch z\u00e1\u017eitkov a aj tak z neho z\u00edska\u0165 vyt\u00fa\u017een\u00e9 benefity. V pr\u00edpade niektor\u00fdch mo\u017enost\u00ed dokonca nemus\u00edte op\u00fa\u0161\u0165a\u0165 ani pohodlie svojho domova.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedn\u00fdm z pravidiel otu\u017eovania je neprep\u00e1li\u0165 \u0161tart. Tak\u017ee je dobr\u00fdm n\u00e1padom <strong>za\u010da\u0165 s menej intenz\u00edvnymi sp\u00f4sobmi, nau\u010di\u0165 sa s chladom pracova\u0165<\/strong> a \u010dasom sa napr\u00edklad k tej kadi s \u013eadom dostanete. Zo za\u010diatku si vyberte rad\u0161ej len jeden sp\u00f4sob otu\u017eovania a a\u017e si na\u0148 zvyknete, m\u00f4\u017eete prida\u0165 nie\u010do \u010fal\u0161ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Okolitym_prostredim\"><\/span>1. Okolit\u00fdm prostred\u00edm<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sta\u010d\u00ed, ke\u010f doma tro\u0161ku stiahnete k\u00farenie, zlo\u017e\u00edte ten hu\u0148at\u00fd sveter od babi\u010dky a va\u0161e telo sa hne\u010f za\u010dne prisp\u00f4sobova\u0165 ni\u017e\u0161ej teplote. <strong>\u00daplne z\u00e1merne sa tak vystav\u00edte tepeln\u00e9mu diskomfortu. Ten sa v\u010faka adapta\u010dn\u00fdm mechanizmom pretransformuje na komfort.<\/strong> Po \u010dase zist\u00edte, \u017ee nemus\u00edte doma k\u00fari\u0165 na 25 \u00b0C, ale aj t\u00fdch <strong>20 \u00b0C je \u00faplne znesite\u013en\u00fdch.<\/strong> Vo v\u00fdsledku e\u0161te u\u0161etr\u00edte ve\u013ea pe\u0148az\u00ed za k\u00farenie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ani v tomto pr\u00edpade ale nie je vhodn\u00e9 \u00eds\u0165 do extr\u00e9mov. Doma tr\u00e1vime ve\u013ea \u010dasu a chceme sa tam c\u00edti\u0165 dobre, nie sa klepa\u0165 zimou. Pod\u013ea <a href=\"https:\/\/www.who.int\/publications\/i\/item\/9789241550376\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">WHO<\/a> by teplota v dom\u00e1cnosti, kde \u017eij\u00fa zdrav\u00ed dospel\u00ed \u013eudia, <strong>nemala klesn\u00fa\u0165 pod 18 \u00b0C.<\/strong> V pr\u00edpade det\u00ed a star\u0161\u00edch os\u00f4b je hrani\u010dn\u00e1 teplota 20 \u00b0C. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>E\u0161te o nie\u010do ni\u017e\u0161iu teplotu m\u00f4\u017eete ma\u0165 v <strong>sp\u00e1lni<\/strong>. Typicky sa odpor\u00fa\u010da spa\u0165 vo vyvetranej miestnosti s teplotou okolo <strong>15 \u2013 18 \u00b0C.<\/strong> Vo ve\u010dern\u00fdch hodin\u00e1ch sa toti\u017e aj teplota tela prirodzene zni\u017euje. T\u00fdm, \u017ee zn\u00ed\u017eite okolit\u00fa teplotu, d\u00e1te sami sebe sign\u00e1l, \u017ee sa bl\u00ed\u017ei \u010das sp\u00e1nku.<span style=\"color: #ff6600\"> [5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"747\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/12\/IMG_74211-747x1124.jpg\" alt=\"Ako sa otu\u017eova\u0165?\" class=\"wp-image-407737\" title=\"Ako sa otu\u017eova\u0165?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_74211-747x1124.jpg 747w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_74211-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_74211-1021x1536.jpg 1021w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_74211.jpg 1330w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Studenym_vzduchom\"><\/span>2. Studen\u00fdm vzduchom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na jese\u0148 a v zime sta\u010d\u00ed vyjs\u0165 z domu a studen\u00fd vzduch je v\u0161ade okolo n\u00e1s. Tak pre\u010do to nevyu\u017ei\u0165 vo svoj prospech? M\u00f4\u017eete zase za\u010da\u0165 pomaly. Sama som celoro\u010dne zvyknut\u00e1 r\u00e1no otvori\u0165 okno, poriadne vyvetra\u0165 a vyjs\u0165 na chv\u00ed\u013eu na balk\u00f3n. Studen\u00fd vzduch ma pekne preberie a d\u00e1 sign\u00e1l, \u017ee je na\u010dase za\u010da\u0165 \u010fal\u0161\u00ed de\u0148. Navy\u0161e ide o <strong>dos\u0165 miernej\u0161iu met\u00f3du ako z vyhriatej periny hne\u010f sko\u010di\u0165 do \u013eadovej sprchy.<\/strong> \u010eal\u0161ou mo\u017enos\u0165ou, ako si zvyka\u0165 na chladnej\u0161ie prostredie, je napr\u00edklad vynies\u0165 z domu odpadky len v tri\u010dku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj na dlh\u0161iu prech\u00e1dzku po vonku sa m\u00f4\u017eete vyd\u00e1va\u0165 trochu <strong>menej oble\u010den\u00ed.<\/strong> Ani v zime toti\u017e nie je nutn\u00e9 zo seba robi\u0165 cibu\u013eu a bali\u0165 sa do minim\u00e1lne piatich vrstiev oble\u010denia. Ria\u010fte sa t\u00fdm, \u017ee ke\u010f vyjdete von, m\u00f4\u017ee v\u00e1m by\u0165 trochu zima. Po nieko\u013ek\u00fdch min\u00fatach ch\u00f4dze sa ale va\u0161e telo v\u010faka pohybu zahreje na komfortn\u00fa teplotu. <strong>Sk\u00faste tak nabud\u00face necha\u0165 jednu vrstvu oble\u010denia doma alebo hrub\u00fd sveter nahradi\u0165 len \u013eahkou mikinou.<\/strong> Mo\u017eno v\u00e1s prekvap\u00ed, \u017ee aj tak je v\u00e1m dostato\u010dne teplo a c\u00edtite sa aj o nie\u010do pr\u00edjemnej\u0161ie ako by\u0165 zakuklen\u00fd ako larva mot\u00fd\u013ea.<\/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\">Ako sa obliec\u0165 v zime na t\u00faru?<\/h3>\n\n\n\n<p>To ist\u00e9 plat\u00ed, ke\u010f sa v zime vyd\u00e1te na dlh\u0161iu prech\u00e1dzku alebo t\u00faru. Pri ch\u00f4dzi sa toti\u017e zahrejete a nie je ni\u010d hor\u0161ie ako sa po prvom kopci prepoti\u0165 a\u017e k bunde. Studen\u00fd pot v\u00e1s bude chladi\u0165, \u010d\u00edm sa zvy\u0161uje riziko hypotermie (podchladenia). To navy\u0161e vzrast\u00e1, ke\u010f ste nespr\u00e1vne oble\u010den\u00ed a namiesto funk\u010dn\u00e9ho ste si vzali bavlnen\u00e9 tri\u010dko.<\/p>\n\n\n\n<p>       <\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Sk\u00faste 3 vrstvy oble\u010denia, ako je:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.sk\/pansky-funkcny-top-infinity-iii-strix.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">funk\u010dn\u00e9 spodn\u00e9 tri\u010dko<\/a> (saje pot a udr\u017eiava telo v suchu)<\/li><li><a href=\"https:\/\/gymbeam.sk\/sportovy-top-ultimate-strix.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">stredn\u00e1 izola\u010dn\u00e1 vrstva<\/a> (chr\u00e1ni telo pred chladom)<\/li><li>softshellov\u00e1 alebo in\u00e1 ide\u00e1lne nepremokav\u00e1 teplej\u0161ia bunda (funguje ako \u0161t\u00edt proti vetru a da\u017e\u010fu)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V r\u00e1mci otu\u017eovania m\u00f4\u017eete da\u0165 na ur\u010dit\u00fa \u010das\u0165 t\u00fary jednu vrstvu zo seba dole a odlo\u017ei\u0165 ju do batohu. To ale len na ten \u010das, kedy sa takto budete c\u00edti\u0165 komfortne a nebudete sa klepa\u0165 zimou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zrejme ste u\u017e po\u010duli o \u013eadovom mu\u017eovi Wimovi Hofovi, ktor\u00fd sa presl\u00e1vil napr\u00edklad t\u00fdm, \u017ee chodil po hor\u00e1ch len v \u0161ortk\u00e1ch. Ak sa o jeho met\u00f3de vystavovania sa chladu chcete dozvedie\u0165 viac, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/wim-hofova-metoda-slubuje-silnejsiu-imunitu-lepsi-spanok-a-viac-energie-ako-na-to\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><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\/12\/iStock-1421853163-1124x749.jpg\" alt=\"Ako sa otu\u017eova\u0165 v zime?\" class=\"wp-image-407754\" width=\"843\" height=\"562\" title=\"Ako sa otu\u017eova\u0165 v zime?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1421853163-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1421853163-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1421853163-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1421853163-2048x1365.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=\"3_Striedanim_tepla_a_chladu\"><\/span>3. Striedan\u00edm tepla a chladu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sprchovanie alebo \u013eahnutie si do vane so studenou a potom teplou vodou je ob\u013e\u00faben\u00e9 najm\u00e4 medzi \u0161portovcami, ktor\u00ed t\u00fato kontrastn\u00fa techniku pou\u017e\u00edvaj\u00fa na podporu regener\u00e1cie. Rovnako je vhodn\u00e1 aj pre t\u00fdch z v\u00e1s, ktor\u00ed sa zatia\u013e nec\u00edtia na ponorenie do \u013eadovej vody a in\u00e9 pokro\u010dilej\u0161ie otu\u017eovacie met\u00f3dy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postup je jednoduch\u00fd:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010dnite sa sprchova\u0165 teplou vodou po dobu<\/strong> 1 \u2013 3 min\u00fat.<\/li><li><strong>Potom oto\u010dte koh\u00fatik na studen\u00fa vodu a vydr\u017ete zhruba<\/strong> 30 \u2013 60 sek\u00fand.<\/li><li><strong>Tento proces zopakujte aspo\u0148 5-kr\u00e1t.<\/strong> <span style=\"color: #ff6600\">[6]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>E\u0161te pr\u00edjemnej\u0161\u00edm sp\u00f4sobom striedania tepla a chladu je saunovanie sa. Aj to m\u00e1 svoje v\u00fdhody a pravidl\u00e1, o ktor\u00fdch sa do\u010d\u00edtate v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/saunovanie-a-zdravie-spravny-postup-vyhody-a-ucinky-na-telo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Saunovanie a zdravie? Spr\u00e1vny postup, v\u00fdhody a \u00fa\u010dinky na telo.<\/a><\/strong><\/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=\"4_Studenou_sprchou\"><\/span>4. Studenou sprchou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pre niekoho m\u00f4\u017ee by\u0165 predstava studenej sprchy r\u00e1no presn\u00fdm opakom pohodov\u00e9ho \u0161tartu d\u0148a. Ke\u010f na to v\u0161ak p\u00f4jdete pozvo\u013ena, uvid\u00edte, \u017ee v\u00e1m chv\u00ed\u013ekov\u00e9 nepohodlie prinesie ove\u013ea viac, ne\u017e ste \u010dakali. Sprchu potom opust\u00edte s pocitom, \u017ee to najhor\u0161ie m\u00e1te za sebou, a po\u010das d\u0148a v\u00e1s u\u017e len tak nie\u010do nevyvedie z rovnov\u00e1hy. A aj za ten <strong>pocit \u010distej hlavy, povzbudenia a dobrej n\u00e1lady to rozhodne stoj\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokojne m\u00f4\u017eete <strong>za\u010da\u0165 s vla\u017enou vodou a teplotu zni\u017eova\u0165 postupne<\/strong> a\u017e do f\u00e1zy, keby ste rad\u0161ej vyliezli von, ale z\u00e1rove\u0148 c\u00edtite, \u017ee to chv\u00ed\u013eu zvl\u00e1dnete. Pre niekoho m\u00f4\u017ee by\u0165 jednoduch\u0161ie najprv necha\u0165 tiec\u0165 vodu na nohy, ruky a a\u017e potom prejs\u0165 k trupu a hlave. Nezabudnite pri tom tie\u017e zhlboka d\u00fdcha\u0165, \u010do va\u0161u pozornos\u0165 trochu od \u013eadovej reality odvedie a postupne sa viac uvo\u013en\u00edte. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vydr\u017ete aspo\u0148 10 sek\u00fand a postupom \u010dasu sa sna\u017ete dosta\u0165 a\u017e na nieko\u013eko min\u00fat.<\/strong> Potom, \u010do vyleziete zo sprchy, sa r\u00fdchlo osu\u0161te a zaba\u013ete do \u017eupanu alebo sa teplo oble\u010dte. V\u00fdhoda studenej sprchy je t\u00e1, \u017ee si ju m\u00f4\u017eete dopria\u0165 celoro\u010dne, obzvl\u00e1\u0161\u0165 pr\u00edde vhod v hor\u00facich letn\u00fdch d\u0148och. <span style=\"color: #ff6600\">[7]<\/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\/12\/iStock-1297094937-1124x749.jpg\" alt=\"Ako za\u010da\u0165 so studenou sprchou?\" class=\"wp-image-407778\" width=\"843\" height=\"562\" title=\"Ako za\u010da\u0165 so studenou sprchou?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-2048x1365.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=\"5_Vo_vani\"><\/span>5. Vo vani<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokro\u010dilej\u0161\u00ed otu\u017eilci m\u00f4\u017eu vysk\u00fa\u0161a\u0165 k\u00fape\u013e v studenej vode <strong>(10 \u2013 15 \u00b0C).<\/strong> T\u00e1 n\u00e1s s\u00edce nel\u00e1ka tak, ako hor\u00faca va\u0148a s bublinkami, ale vo <strong>v\u00fdsledku v\u00e1m \u013eadov\u00fd k\u00fape\u013e m\u00f4\u017ee z dlhodob\u00e9ho h\u013eadiska prinies\u0165 ove\u013ea viac benefitov.<\/strong> T\u00ed najv\u00e4\u010d\u0161\u00ed odv\u00e1\u017elivci si m\u00f4\u017eu do vody prisypa\u0165 aj \u013ead. Ten m\u00f4\u017eete be\u017ene zohna\u0165 prakticky v ka\u017edom supermarkete. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na rozdiel od studenej sprchy je tak\u00fd <strong>studen\u00fd k\u00fape\u013e vo vani intenz\u00edvnej\u0161\u00ed.<\/strong> Chlad toti\u017e p\u00f4sob\u00ed na cel\u00e9 telo s\u00fa\u010dasne. Aj preto sa t\u00e1to met\u00f3da odpor\u00fa\u010da \u013eu\u010fom, ktor\u00ed v studenej sprche vydr\u017eia aspo\u0148 nieko\u013eko min\u00fat. Asi nem\u00e1 cenu nap\u00fa\u0161\u0165a\u0165 va\u0148u, ke\u010f v nej vydr\u017e\u00edte len nieko\u013eko sek\u00fand.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred ponoren\u00edm do \u013eadov\u00e9ho k\u00fape\u013ea sa sk\u00faste <strong>uvo\u013eni\u0165 hlbok\u00fdm d\u00fdchan\u00edm.<\/strong> Prv\u00e9 sekundy s\u00fa rovnako ako v pr\u00edpade studenej sprchy najhor\u0161ie. Pom\u00f4\u017ee, ke\u010f budete pokra\u010dova\u0165 v hlbokom, ale pokojnom d\u00fdchan\u00ed. Po chv\u00edli by ste sa mali c\u00edti\u0165 o nie\u010do pr\u00edjemnej\u0161ie. \u010cas v studenej vode v\u0161ak zvy\u0161ujte postupne s t\u00fdm, \u017ee ako <strong>maxim\u00e1lna d\u013a\u017eka sa naj\u010dastej\u0161ie uv\u00e1dza 15 min\u00fat.<\/strong> Rovnako tak m\u00f4\u017eete vysk\u00fa\u0161a\u0165 protokol <strong>striedania min\u00fatov\u00e9ho intervalu v studenej vode s min\u00fatou odpo\u010dinku vonku,<\/strong> a tak sa dopracova\u0165 k spom\u00ednan\u00fdm 15 min\u00fatam. <span 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_V_sude_alebo_kadi\"><\/span>6. V sude alebo kadi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak patr\u00edte medzi \u0161\u0165astlivcov so z\u00e1hradou alebo priestrannou terasou, m\u00f4\u017eete si zaobstara\u0165 otu\u017eovaciu ka\u010fu alebo sud. V pohode v\u00e1m v\u0161ak posta\u010d\u00ed aj oby\u010dajn\u00fd <strong>z\u00e1hradn\u00fd sud, ktor\u00fd si napust\u00edte vodou. Voda vo vn\u00fatri sa s klesaj\u00facou teplotou vonkaj\u0161ieho prostredia bude ochladzova\u0165.<\/strong> Rovnako si m\u00f4\u017eete zak\u00fapi\u0165 prepracovanej\u0161iu a \u0161t\u00fdlovej\u0161iu ochladzovaciu ka\u010fu do exteri\u00e9ru, ktor\u00fa n\u00e1jdete v \u0161pecializovan\u00fdch obchodoch s pom\u00f4ckami na otu\u017eovanie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ide\u00e1lne je tak s t\u00fdmto sp\u00f4sobom otu\u017eovania <strong>za\u010da\u0165 na za\u010diatku jesene<\/strong> a postupne sa adaptova\u0165 na \u010d\u00edm \u010falej studen\u0161iu vodu. Ale v zime, ke\u010f teplota klesne hlboko pod bod mrazu, mus\u00edte po\u010d\u00edta\u0165 s t\u00fdm, \u017ee v sude namiesto vody n\u00e1jdete iba nepou\u017eite\u013en\u00fd \u013ead.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj pre t\u00fato techniku otu\u017eovania plat\u00ed, \u017ee <strong>\u010das vo vode sa zvy\u0161uje postupne<\/strong> a po opusten\u00ed \u013eadov\u00e9ho suda alebo kade by ste sa mali ihne\u010f osu\u0161i\u0165, obliec\u0165 do nie\u010doho tepl\u00e9ho a zvn\u00fatra sa zahria\u0165 napr\u00edklad tepl\u00fdm \u010dajom.<\/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\/12\/iStock-1248403272-scaled-e1670578000783-1124x748.jpg\" alt=\"Ako sa otu\u017eova\u0165 v ochladzovacej kadi?\" class=\"wp-image-407797\" width=\"843\" height=\"561\" title=\"Ako sa otu\u017eova\u0165 v ochladzovacej kadi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1248403272-scaled-e1670578000783-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1248403272-scaled-e1670578000783-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1248403272-scaled-e1670578000783-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1248403272-scaled-e1670578000783-2048x1363.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1248403272-scaled-e1670578000783-768x511.jpg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Chodenim_po_snehu\"><\/span>7. Choden\u00edm po snehu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj tak\u00e1 nevinn\u00e1 prech\u00e1dzka bos\u00fdmi nohami po snehu, m\u00f4\u017ee by\u0165 poriadnou v\u00fdzvou. Ide o <strong>\u010fal\u0161\u00ed sp\u00f4sob, ako sa s chladom spriateli\u0165 a nau\u010di\u0165 sa ho lep\u0161ie zvl\u00e1da\u0165.<\/strong> Tak\u017ee pokia\u013e m\u00e1te pr\u00edstup k zasne\u017een\u00e9mu tr\u00e1vniku, dajte tomu \u0161ancu. Myslite v\u0161ak na to, \u017ee nechcete snehom bezmy\u0161lienkovite prebehn\u00fa\u0165 r\u00fdchlos\u0165ou blesku, aby ste to mali hne\u010f za sebou. Namiesto toho sa s\u00fastre\u010fte na dych a z\u013eahka na\u0161\u013eapujte. Na snehu sk\u00faste vydr\u017ea\u0165 aspo\u0148 30 sek\u00fand a\u017e nieko\u013eko min\u00fat. Potom r\u00fdchlo obujte tepl\u00e9 pono\u017eky a vychutnajte si pr\u00edjemn\u00fd hrejiv\u00fd pocit, ktor\u00fd sa od n\u00f4h rozleje do cel\u00e9ho tela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_V_jazere_rybniku_ci_rieke\"><\/span>8. V jazere, rybn\u00edku \u010di rieke<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sk\u00fasen\u00ed otu\u017eilci nedaj\u00fa dopusti\u0165 na zimn\u00e9 k\u00fapanie v \u013eadovej rieke, jazere alebo rybn\u00edku. <strong>Ponori\u0165 sa do otvorenej studenej vody u\u017e chce poriadnu odvahu a aj nejak\u00e9 sk\u00fasenosti s otu\u017eovan\u00edm.<\/strong> Preto sa hod\u00ed predt\u00fdm nejak\u00fd \u010das praktizova\u0165 aspo\u0148 sprchovanie studenou vodou, aby to pre v\u00e1s nebol tak\u00fd ve\u013ek\u00fd \u0161ok. \u010eal\u0161\u00edm sp\u00f4sobom je chodi\u0165 sa do rybn\u00edka k\u00fapa\u0165 u\u017e od za\u010diatku jesene a odolnos\u0165 si budova\u0165 spolo\u010dne s prirodzene klesaj\u00facou teplotou. Na vonkaj\u0161ie otu\u017eovanie sa vyd\u00e1vajte vo dvojici alebo vo <strong>v\u00e4\u010d\u0161ej skupine.<\/strong> Bude to nielen z\u00e1bavnej\u0161ie, ale hlavne <strong>bezpe\u010dnej\u0161ie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naozaj intenz\u00edvny, nev\u0161edn\u00fd z\u00e1\u017eitok m\u00f4\u017eete z\u00edska\u0165 aj z k\u00fapania v horskom jazere. Kr\u00e1sna pr\u00edroda a kri\u0161t\u00e1\u013eovo \u010dist\u00e1 voda si priamo p\u00fdta va\u0161u \u00fa\u010das\u0165. Tak\u017ee ak sa u\u017e na t\u00fato otu\u017eovaciu maturitu c\u00edtite, nie je na \u010do \u010daka\u0165. <strong>Dajte ale pozor, aby v\u00e1s v\u0161etok ten adrenal\u00edn nepohltil<\/strong> a st\u00e1le myslite na svoju bezpe\u010dnos\u0165. Vo vode zosta\u0148te maxim\u00e1lne nieko\u013eko min\u00fat a hne\u010f potom sa osu\u0161te, oble\u010dte do such\u00e9ho a dajte si tepl\u00fd \u010daj na zahriatie. Pre zauj\u00edmavos\u0165 si m\u00f4\u017eete teplotu vody zmera\u0165 teplomerom a dobre posl\u00fa\u017eia aj pom\u00f4cky na otu\u017eovanie, ako je \u010diapka, neopr\u00e9nov\u00e9 rukavice \u010di pono\u017eky.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/12\/WhatsApp-Image-2020-11-13-at-15.14.32-1124x749-1.jpeg\" alt=\"Ako sa otu\u017eova\u0165 v rybn\u00edku alebo jazere?\" class=\"wp-image-407814\" width=\"843\" height=\"562\" title=\"Ako sa otu\u017eova\u0165 v rybn\u00edku alebo jazere?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/WhatsApp-Image-2020-11-13-at-15.14.32-1124x749-1.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/WhatsApp-Image-2020-11-13-at-15.14.32-1124x749-1-400x267.jpeg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Plavanim_v_zime_vonku\"><\/span>9. Pl\u00e1van\u00edm v zime vonku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokia\u013e bolo k\u00fapanie v horskom jazierku otu\u017eovacou maturitou, pl\u00e1vanie v \u013eadovo chladnej vode m\u00f4\u017eeme prirovna\u0165 ku sk\u00fa\u0161ke na vysokej \u0161kole. <strong>\u00cds\u0165 si v zime zapl\u00e1va\u0165 do jazera, rybn\u00edka \u010di vonkaj\u0161ieho baz\u00e9na zvl\u00e1dnu toti\u017e len t\u00ed najsk\u00fasenej\u0161\u00ed otu\u017eilci.<\/strong> Pri pl\u00e1van\u00ed sa s\u00edce zahrejete, ale celkovo vo vode str\u00e1vite ove\u013ea viac \u010dasu, ne\u017e ke\u010f si do nej len vleziete, postoj\u00edte na mieste a vyleziete. Aj tento sp\u00f4sob otu\u017eovania, ktor\u00fd je ob\u013e\u00faben\u00fd hlavne v seversk\u00fdch krajin\u00e1ch, m\u00e1 svoje benefity podobn\u00e9 t\u00fdm, ktor\u00e9 sa sp\u00e1jaj\u00fa s ostatn\u00fdmi otu\u017eovac\u00edmi met\u00f3dami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navy\u0161e ide o \u0161portov\u00fa aktivitu, pri ktorej m\u00f4\u017eete sp\u00e1li\u0165 poriadnu d\u00e1vku kal\u00f3ri\u00ed. Na druhej strane to so sebou nesie mno\u017estvo riz\u00edk, ako je prechladnutie alebo svalov\u00e9 k\u0155\u010de. Preto by sa pl\u00e1vaniu v studenej vode (pod 15 \u00b0C) mali venova\u0165 <strong>len plavci, ktor\u00ed maj\u00fa bohat\u00e9 sk\u00fasenosti s otu\u017eovan\u00edm<\/strong> a zimn\u00fdm pl\u00e1van\u00edm. D\u00e1 sa tak poveda\u0165, \u017ee tu u\u017e ide o \u0161portov\u00e9 otu\u017eovanie. Tie\u017e je d\u00f4le\u017eit\u00e9, aby ste <strong>nechodili pl\u00e1va\u0165 sami.<\/strong> Na pl\u00e1vanie v studenej vode tie\u017e dobre posl\u00fa\u017eia neopr\u00e9nov\u00e9 plavky. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj pl\u00e1vanie v krytom baz\u00e9ne m\u00e1 mno\u017estvo pozit\u00edvnych \u00fa\u010dinkov, o ktor\u00fdch si m\u00f4\u017eete pre\u010d\u00edta\u0165 v na\u0161om \u010dl\u00e1nku<a href=\"https:\/\/gymbeam.sk\/blog\/8-benefitov-plavania-vdaka-ktorym-skocite-do-vody-este-dnes\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong> 8 benefitov pl\u00e1vania, v\u010faka ktor\u00fdm sko\u010d\u00edte do vody e\u0161te dnes.<\/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\/12\/iStock-1056309552-1124x749.jpg\" alt=\"Vonkaj\u0161ie pl\u00e1vanie v zime\" class=\"wp-image-407830\" width=\"843\" height=\"562\" title=\"Vonkaj\u0161ie pl\u00e1vanie v zime\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1056309552-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1056309552-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1056309552-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1056309552-2048x1365.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=\"10_V_kryokomore\"><\/span>10. V kryokomore<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V posledn\u00fdch rokoch st\u00fapa najm\u00e4 medzi \u0161portovcami aj popularita kryokom\u00f4r, ktor\u00e9 sa vyzna\u010duj\u00fa <strong>extr\u00e9mne n\u00edzkymi teplotami (-110 a\u017e -140 \u00b0C).<\/strong> N\u00e1jdete ich aj ako s\u00fa\u010das\u0165 r\u00f4znych wellness a rehabilita\u010dn\u00fdch centier.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spravidla sa do nich chod\u00ed len v spodnej bielizni, pono\u017ek\u00e1ch, s rukavicami, \u010delenkou a r\u00fa\u0161kom. Ako to prebieha? Najprv vst\u00fapite do prvej komory (teplota -60 a\u017e -80 \u00b0C), kde si telo zvyk\u00e1 na such\u00fd chlad. Po 30 sekund\u00e1ch prejdete do hlavnej komory s e\u0161te ni\u017e\u0161ou teplotou a str\u00e1vite tu pribli\u017ene 1 \u2013 3 min\u00faty. Potom sa pribli\u017ene 10 min\u00fat venujete nejakej pohybovej aktivite, ako je jazda na rotopede alebo na\u0165ahovanie sa. N\u00e1sledkom r\u00fdchlej zmeny teploty d\u00f4jde k intenz\u00edvnemu prekrveniu ko\u017ee a svalov, \u010do je spojen\u00e9 s <strong>podporou regener\u00e1cie, lie\u010dbou \u0161portov\u00fdch zranen\u00ed a pozit\u00edvnym vplyvom na imunitu. <\/strong><span 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<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>Pravideln\u00e9 otu\u017eovanie m\u00e1 mno\u017estvo pozit\u00edvnych \u00fa\u010dinkov, a pokia\u013e v\u00e1m v \u0148om ni\u010d nebr\u00e1ni, hor sa do toho. M\u00f4\u017eete pokojne za\u010da\u0165 so zn\u00ed\u017een\u00edm teploty v dom\u00e1cnosti alebo kr\u00e1tkymi \u013eadov\u00fdmi sprchami. Pokia\u013e patr\u00edte medzi sk\u00fasen\u00fdch otu\u017eilcov, vysk\u00fa\u0161ajte k\u00fapanie v horskom jazere alebo kadi plnej vody s \u013eadom. Nech u\u017e si vyberiete \u010doko\u013evek, v\u017edy myslite hlavne na svoju bezpe\u010dnos\u0165 a zbyto\u010dne nehazardujte so svojim zdrav\u00edm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e m\u00e1te medzi priate\u013emi niekoho, komu chcete uk\u00e1za\u0165, \u017ee existuje viac pod\u00f4b otu\u017eovania ne\u017e len k\u00fapanie v jazere, nezabudnite s n\u00edm zdie\u013ea\u0165 tento \u010dl\u00e1nok.<\/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\/multivitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMultivitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Otu\u017eovanie je ob\u013e\u00faben\u00fd sp\u00f4sob, ako posilni\u0165 imunitu. Ako s t\u00fdm za\u010da\u0165 a ktor\u00e9 met\u00f3dy s\u00fa vhodn\u00e9 pre za\u010diato\u010dn\u00edkov?<\/p>\n","protected":false},"author":129,"featured_media":407697,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6089,6132,6069,6082],"filter_section":[],"filter_attribute":[13050,13886],"class_list":{"0":"post-409005","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-imunita","9":"tag-regeneracia","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-tipy-a-triky","13":"filter_attribute-zdravie-lifestyle","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako sa otu\u017eova\u0165? 10 tipov pre za\u010d\u00ednaj\u00facich i pokro\u010dil\u00fdch otu\u017eilcov - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako sa za\u010da\u0165 otu\u017eova\u0165 a ak\u00e9 to m\u00e1 benefity? 10 sp\u00f4sobov otu\u017eovania pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch. 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