{"id":410996,"date":"2022-12-26T21:04:00","date_gmt":"2022-12-26T20:04:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=410996"},"modified":"2022-12-23T15:30:35","modified_gmt":"2022-12-23T14:30:35","slug":"otuzovanie-10-otazok-a-odpovedi-ktore-by-mal-poznat-kazdy-otuzilec","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/otuzovanie-10-otazok-a-odpovedi-ktore-by-mal-poznat-kazdy-otuzilec\/","title":{"rendered":"Otu\u017eovanie: 10 ot\u00e1zok a odpoved\u00ed, ktor\u00e9 by mal pozna\u0165 ka\u017ed\u00fd otu\u017eilec"},"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\/otuzovanie-10-otazok-a-odpovedi-ktore-by-mal-poznat-kazdy-otuzilec\/#10_najcastejsich_otazok_o_otuzovani\" title=\"10 naj\u010dastej\u0161\u00edch ot\u00e1zok o otu\u017eovan\u00ed\">10 naj\u010dastej\u0161\u00edch ot\u00e1zok o otu\u017eovan\u00ed<\/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\/otuzovanie-10-otazok-a-odpovedi-ktore-by-mal-poznat-kazdy-otuzilec\/#1_Pre_koho_nie_je_vhodne_otuzovanie\" title=\"1. Pre koho nie je vhodn\u00e9 otu\u017eovanie?\">1. Pre koho nie je vhodn\u00e9 otu\u017eovanie?<\/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\/otuzovanie-10-otazok-a-odpovedi-ktore-by-mal-poznat-kazdy-otuzilec\/#2_Ako_zacat_s_otuzovanim\" title=\"2. Ako za\u010da\u0165 s otu\u017eovan\u00edm?&nbsp;\">2. Ako za\u010da\u0165 s otu\u017eovan\u00edm?&nbsp;<\/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\/otuzovanie-10-otazok-a-odpovedi-ktore-by-mal-poznat-kazdy-otuzilec\/#3_Existuju_nejake_rizika_a_vedlajsie_ucinky_otuzovania\" title=\"3. Existuj\u00fa nejak\u00e9 rizik\u00e1 a ved\u013eaj\u0161ie \u00fa\u010dinky otu\u017eovania?&nbsp;\">3. Existuj\u00fa nejak\u00e9 rizik\u00e1 a ved\u013eaj\u0161ie \u00fa\u010dinky otu\u017eovania?&nbsp;<\/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\/otuzovanie-10-otazok-a-odpovedi-ktore-by-mal-poznat-kazdy-otuzilec\/#4_Je_vhodne_otuzovat_sa_pred_spanim\" title=\"4. Je vhodn\u00e9 otu\u017eova\u0165 sa pred span\u00edm?\">4. Je vhodn\u00e9 otu\u017eova\u0165 sa pred span\u00edm?<\/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\/otuzovanie-10-otazok-a-odpovedi-ktore-by-mal-poznat-kazdy-otuzilec\/#5_Ako_sa_pripravit_na_otuzovanie_vonku\" title=\"5. Ako sa pripravi\u0165 na otu\u017eovanie vonku?\">5. Ako sa pripravi\u0165 na otu\u017eovanie vonku?<\/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\/otuzovanie-10-otazok-a-odpovedi-ktore-by-mal-poznat-kazdy-otuzilec\/#6_Aka_teplota_je_vhodna_na_otuzovanie\" title=\"6. Ak\u00e1 teplota je vhodn\u00e1 na otu\u017eovanie?\">6. Ak\u00e1 teplota je vhodn\u00e1 na otu\u017eovanie?<\/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\/otuzovanie-10-otazok-a-odpovedi-ktore-by-mal-poznat-kazdy-otuzilec\/#7_Ako_casto_sa_otuzovat\" title=\"7. Ako \u010dasto sa otu\u017eova\u0165?\">7. Ako \u010dasto 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-9\" href=\"https:\/\/gymbeam.sk\/blog\/otuzovanie-10-otazok-a-odpovedi-ktore-by-mal-poznat-kazdy-otuzilec\/#8_Ako_dlho_sa_otuzovat\" title=\"8. Ako dlho sa otu\u017eova\u0165?&nbsp;\">8. Ako dlho sa otu\u017eova\u0165?&nbsp;<\/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\/otuzovanie-10-otazok-a-odpovedi-ktore-by-mal-poznat-kazdy-otuzilec\/#9_Je_vhodne_otuzovat_sa_po_treningu\" title=\"9. Je vhodn\u00e9 otu\u017eova\u0165 sa po tr\u00e9ningu?&nbsp;\">9. Je vhodn\u00e9 otu\u017eova\u0165 sa po tr\u00e9ningu?&nbsp;<\/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\/otuzovanie-10-otazok-a-odpovedi-ktore-by-mal-poznat-kazdy-otuzilec\/#10_Pomaha_otuzovanie_s_chudnutim\" title=\"10. Pom\u00e1ha otu\u017eovanie s chudnut\u00edm?&nbsp;\">10. Pom\u00e1ha otu\u017eovanie s chudnut\u00edm?&nbsp;<\/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\/otuzovanie-10-otazok-a-odpovedi-ktore-by-mal-poznat-kazdy-otuzilec\/#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>Rozhodli ste sa, \u017ee za\u010dnete s otu\u017eovan\u00edm? Tak to m\u00e1te od n\u00e1s ve\u013ek\u00fa pochvalu. Otu\u017eovanie je toti\u017e skvel\u00fdm n\u00e1strojom na budovanie odolnosti proti chladu, posilnenie imunity a psychiky alebo odb\u00faranie \u00fanavy. Mali by sme k nemu v\u0161ak pristupova\u0165 opatrne, a to hlavne zo za\u010diatku, ke\u010f sa s n\u00edm len zoznamujete. <strong>Chlad je toti\u017e dobr\u00fd sluha, ale zl\u00fd p\u00e1n.<\/strong> Je preto d\u00f4le\u017eit\u00e9 vedie\u0165, ako k otu\u017eovaniu pristupova\u0165 a na \u010do si da\u0165 pozor.<\/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=\"10_najcastejsich_otazok_o_otuzovani\"><\/span>10 naj\u010dastej\u0161\u00edch ot\u00e1zok o otu\u017eovan\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Otu\u017eovanie sa niekedy ozna\u010duje aj ako terapia chladom. D\u00e1 sa poveda\u0165, \u017ee ke\u010f sa <strong>dobrovo\u013ene, kr\u00e1tkodobo a cielene vystav\u00edte chladu, ide o otu\u017eovanie<\/strong>. M\u00f4\u017ee to by\u0165 prostredn\u00edctvom studenej sprchy, \u013eadov\u00e9ho k\u00fape\u013ea, studen\u00e9ho vzduchu alebo napr\u00edklad ch\u00f4dze bos\u00fdmi nohami po snehu. Svoje telo tak vystav\u00edte malej d\u00e1vke chladu, ktor\u00fd na na\u0161e telo p\u00f4sob\u00ed ako stresor. Na\u0148 potom organizmus za\u010dne reagova\u0165 prostredn\u00edctvom viac \u010di menej zn\u00e1mych regula\u010dn\u00fdch mechanizmov, ktor\u00e9 ved\u00fa k zn\u00ed\u017eeniu str\u00e1t tepla a jeho vlastnej produkcii. Na\u0161e telo sa t\u00fdmto sp\u00f4sobom nau\u010d\u00ed efekt\u00edvnej\u0161ie pou\u017e\u00edva\u0165 tieto vroden\u00e9 mechanizmy, v\u010faka \u010domu n\u00e1s nejak\u00e9 zn\u00ed\u017eenie teploty len tak neprekvap\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak to v\u0161ak s d\u00e1vkou chladu pre\u017eeniete, u\u017e nejde o pozit\u00edvny stresor, ale sk\u00f4r negat\u00edvny, ktor\u00fd je hrozbou pre va\u0161e zdravie. Nech u\u017e si teda vyberiete ak\u00fako\u013evek met\u00f3du otu\u017eovania, v\u017edy k nej pristupujte ako k<strong> lieku, ktor\u00fd v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165, ale len v spr\u00e1vnej d\u00e1vke<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee sa chcete dozvedie\u0165, ak\u00e9 m\u00e1 otu\u017eovanie prospe\u0161n\u00e9 \u00fa\u010dinky na na\u0161e telo, pre\u010d\u00edtajte si \u010dl\u00e1nok<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Ako z\u00edska\u0165 silnej\u0161iu imunitu v\u010faka otu\u017eovaniu?<\/strong><\/a><strong>&nbsp;<\/strong><\/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-1365127333-1124x750.jpg\" alt=\"Ako sa otu\u017eova\u0165?\" class=\"wp-image-408411\" width=\"843\" height=\"563\" title=\"Ako sa otu\u017eova\u0165?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1365127333-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1365127333-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1365127333-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Pre_koho_nie_je_vhodne_otuzovanie\"><\/span>1. Pre koho nie je vhodn\u00e9 otu\u017eovanie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V pr\u00edpade, \u017ee m\u00e1te nejak\u00e9 ochorenie srdca, obehov\u00e9ho syst\u00e9mu alebo in\u00e9 dlhodob\u00e9 zdravotn\u00e9 probl\u00e9my, <strong>vhodnos\u0165 otu\u017eovania rad\u0161ej najprv preberte so svoj\u00edm lek\u00e1rom<\/strong>. Takisto v pr\u00edpade ak\u00fatnych zdravotn\u00fdch \u0165a\u017ekost\u00ed, ako je chr\u00edpka alebo prechladnutie, nie je dobr\u00fd n\u00e1pad liez\u0165 do studenej vody. To by zrejme viedlo k zhor\u0161eniu pr\u00edznakov ochorenia. Pred ka\u017ed\u00fdm otu\u017eovan\u00edm sa teda zamyslite, \u010di by v\u00e1m v aktu\u00e1lnej situ\u00e1cii a kond\u00edcii nemohlo viac ubl\u00ed\u017ei\u0165 ako prospie\u0165. <span class=\"tadv-color\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Ako_zacat_s_otuzovanim\"><\/span>2. Ako za\u010da\u0165 s otu\u017eovan\u00edm?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Toleranciu na chlad treba budova\u0165 postupne. Nemus\u00edte sa hne\u010f vnori\u0165 do diery v zamrznutom rybn\u00edku alebo chodi\u0165 po hor\u00e1ch len v \u0161ortk\u00e1ch. Tak\u00fd extr\u00e9m by v\u00e1s pravdepodobne od \u010fal\u0161ieho otu\u017eovania odradil a zrejme aj zanechal nejak\u00e9 negat\u00edvne n\u00e1sledky v podobe prechladnutia alebo in\u00fdch zdravotn\u00fdch probl\u00e9mov.<strong> Rad\u0161ej za\u010dnite studenou sprchou a postupne si budujte odolnos\u0165 proti chladu.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobre posl\u00fa\u017ei aj postupn\u00e9 zni\u017eovanie teploty v dom\u00e1cnosti (nie menej ako 18 \u00b0C pre dospel\u00fdch), chodenie po vonku menej oble\u010denia, striedania studenej a teplej sprchy a \u010fal\u0161ie met\u00f3dy, o ktor\u00fdch sa m\u00f4\u017eete do\u010d\u00edta\u0165 viac v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-otuzovat-10-tipov-pre-zacinajucich-i-pokrocilych-otuzilcov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako sa otu\u017eova\u0165? 10 tipov pre za\u010d\u00ednaj\u00facich i pokro\u010dil\u00fdch otu\u017eilcov.<\/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-1161153364-scaled-e1670921752412-1124x748.jpg\" alt=\"Ako sa za\u010da\u0165 otu\u017eova\u0165?\" class=\"wp-image-408429\" width=\"843\" height=\"561\" title=\"Ako sa za\u010da\u0165 otu\u017eova\u0165?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1161153364-scaled-e1670921752412-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1161153364-scaled-e1670921752412-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1161153364-scaled-e1670921752412-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1161153364-scaled-e1670921752412-768x511.jpg 768w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1161153364-scaled-e1670921752412.jpg 2009w\" 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_Existuju_nejake_rizika_a_vedlajsie_ucinky_otuzovania\"><\/span>3. Existuj\u00fa nejak\u00e9 rizik\u00e1 a ved\u013eaj\u0161ie \u00fa\u010dinky otu\u017eovania?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Takisto ako v\u00e1m m\u00f4\u017ee ubl\u00ed\u017ei\u0165 nadmern\u00e9 cvi\u010denie, tak aj prehnan\u00e9 otu\u017eovanie dok\u00e1\u017ee u\u0161kodi\u0165. Treba k nemu teda pristupova\u0165 s opatrnos\u0165ou a rozvahou. Hlavne pri otu\u017eovan\u00ed vonku existuje vy\u0161\u0161ie riziko podchladenia, dokonca aj vzniku omrzl\u00edn. <strong>V\u017edy myslite na svoju bezpe\u010dnos\u0165 a sledujte sign\u00e1ly svojho tela.<\/strong> Treba po\u010d\u00edta\u0165 s t\u00fdm, \u017ee chlad dok\u00e1\u017ee vyvola\u0165 nepr\u00edjemn\u00e9 pocity. Ke\u010f u\u017e je to pre v\u00e1s na nevydr\u017eanie, rad\u0161ej s n\u00edm nebojujte a vylezte z vody von. A pokia\u013e sa otu\u017eujete vzduchom, rad\u0161ej sa poriadne oble\u010dte. Ani vyhran\u00e1 st\u00e1vka s kamar\u00e1tom, kto vydr\u017e\u00ed dlh\u0161ie v \u013eadovej vode, za to zdravotn\u00e9 riziko nestoj\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj z toho d\u00f4vodu je lep\u0161ie za\u010da\u0165 s otu\u017eovan\u00edm doma, kde m\u00e1te v\u0161etko akosi viac pod kontrolou. Ak sa vyberiete napr\u00edklad k rybn\u00edku, rad\u0161ej <strong>majte so sebou v\u017edy nejak\u00e9ho par\u0165\u00e1ka<\/strong>, keby sa \u010doko\u013evek stalo. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/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-1360140094-1124x766.jpg\" alt=\"Ak\u00e9 s\u00fa rizik\u00e1 otu\u017eovania?\" class=\"wp-image-408444\" width=\"843\" height=\"575\" title=\"Ak\u00e9 s\u00fa rizik\u00e1 otu\u017eovania?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1360140094-1124x766.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1360140094-400x273.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1360140094-1536x1047.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1360140094-2048x1395.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=\"4_Je_vhodne_otuzovat_sa_pred_spanim\"><\/span>4. Je vhodn\u00e9 otu\u017eova\u0165 sa pred span\u00edm?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Studen\u00e1 sprcha alebo in\u00e1 forma otu\u017eovania m\u00e1 na telo stimula\u010dn\u00fd \u00fa\u010dinok. <strong>Sk\u00f4r v\u00e1s preberie, ako d\u00e1 v\u00e1\u0161mu mozgu sign\u00e1l, \u017ee je \u010das \u00eds\u0165 spa\u0165. <\/strong>Okrem toho sa organizmus po kontakte s chladom za\u010dne automaticky zohrieva\u0165. To by mohlo ma\u0165 rovnako negat\u00edvny vplyv na prirodzen\u00fd pokles teploty tela, ktor\u00fd je d\u00f4le\u017eit\u00fd pre kvalitn\u00fd sp\u00e1nok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preto sa pred u\u013eahnut\u00edm do postele be\u017ene odpor\u00fa\u010da tepl\u00fd k\u00fape\u013e, ktor\u00e1 m\u00e1 v\u00e4\u010d\u0161\u00ed relaxa\u010dn\u00fd \u00fa\u010dinok. Takisto sa zistilo, \u017ee pou\u017eitie teplej vody pred ve\u010dern\u00fdm sp\u00e1nkom m\u00f4\u017ee podpori\u0165 aj prirodzen\u00e9 ochladzovanie tela pred sp\u00e1nkom. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u013dadov\u00fa sprchu preto rad\u0161ej nechajte ako rann\u00fd bud\u00ed\u010dek alebo kedyko\u013evek v priebehu d\u0148a<\/strong>, ke\u010f pr\u00e1ve potrebujete prebra\u0165 a osvie\u017ei\u0165. Pred span\u00edm si namiesto toho doprajte tepl\u00fd k\u00fape\u013e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak m\u00e1te \u0165a\u017ekosti so sp\u00e1nkom a zauj\u00edma v\u00e1s, \u010do by mohlo pom\u00f4c\u0165, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><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 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-1373301149-1124x749.jpg\" alt=\"Je dobr\u00e9 otu\u017eova\u0165 sa ve\u010der?\" class=\"wp-image-408461\" width=\"843\" height=\"562\" title=\"Je dobr\u00e9 otu\u017eova\u0165 sa ve\u010der?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1373301149-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1373301149-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1373301149-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1373301149-2048x1365.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_Ako_sa_pripravit_na_otuzovanie_vonku\"><\/span>5. Ako sa pripravi\u0165 na otu\u017eovanie vonku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak sa chcete \u00eds\u0165 otu\u017eova\u0165 do rybn\u00edka, rieky \u010di jazierka, nepodce\u0148te pr\u00edpravu. Budete mimo hrejiv\u00e9ho bezpe\u010dia svojho domova a riziko podchladenia je vonku o dos\u0165 vy\u0161\u0161ia ako v studenej sprche. Okrem par\u0165\u00e1ka si preto <strong>nezabudnite vzia\u0165 so sebou uter\u00e1k a tepl\u00e9 oble\u010denie <\/strong>(<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/ponozky-3-4-socks-3pack-grey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pono\u017eky<\/a>, rukavice, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/teplaky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tepl\u00e1ky<\/a>, bavlnen\u00e9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/tricka\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tri\u010dko<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/mikiny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mikinu<\/a> a bundu), ktor\u00e9 na seba d\u00e1te hne\u010f po osu\u0161en\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri k\u00fapan\u00ed m\u00f4\u017ee pr\u00eds\u0165 vhod aj tepl\u00e1 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zimna-ciapka-beanie-grey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010diapka<\/a>, neopr\u00e9nov\u00e9 rukavice \u010di pono\u017eky a \u010fal\u0161ie pom\u00f4cky na otu\u017eovanie, ktor\u00e9 zni\u017euj\u00fa unikanie tepla z tela. Vhodn\u00e1 m\u00f4\u017ee by\u0165 aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/flasa-bamboo-infuse-500-ml-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">termoska<\/a> s tepl\u00fdm <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/caje\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010dajom<\/a> na zahriatie a za odvahu sa m\u00f4\u017eete odmeni\u0165 nejakou dobrotou na zahryznutie.<\/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=\"6_Aka_teplota_je_vhodna_na_otuzovanie\"><\/span>6. Ak\u00e1 teplota je vhodn\u00e1 na otu\u017eovanie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Optim\u00e1lna teplota na otu\u017eovanie bude in\u00e1 pre ka\u017ed\u00e9ho z v\u00e1s.<strong> Z\u00e1le\u017e\u00ed na stupni tr\u00e9novanosti, va\u0161om aktu\u00e1lnom fyzickom \u010di psychickom stave a \u010fal\u0161\u00edch faktoroch<\/strong>. Jeden de\u0148 sa napr\u00edklad bez \u0165a\u017ekost\u00ed zvl\u00e1dnete ponori\u0165 do 10 \u00b0C vody, ale inokedy to pre v\u00e1s bude pr\u00edli\u0161 studen\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za\u010diato\u010dn\u00edkom v\u00e4\u010d\u0161inou sta\u010d\u00ed teplota vody <strong>okolo 15 \u00b0C<\/strong>, zato pokro\u010dilej\u0161\u00ed otu\u017eilci zvl\u00e1dnu aj <strong>8 \u00b0C a menej<\/strong>. Studen\u00fd vzduch na na\u0161e telo nep\u00f4sob\u00ed tak r\u00fdchlo a intenz\u00edvne, v jeho pr\u00edpade m\u00f4\u017eete bez probl\u00e9mov zvl\u00e1dnu\u0165 aj ni\u017e\u0161ie teploty.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V za\u010diatkoch otu\u017eovania rad\u0161ej za\u010dnite s vy\u0161\u0161ou teplotou<\/strong> a s t\u00fdm, ako sa na chlad budete adaptova\u0165, ju m\u00f4\u017eete postupne zni\u017eova\u0165. Vonkaj\u0161iu teplotu s\u00edce \u0165a\u017eko ovplyvn\u00edte, ale ke\u010f sa budete chodi\u0165 otu\u017eova\u0165 napr\u00edklad do rybn\u00edka u\u017e od jesene, postupne sa na zni\u017euj\u00facu teplotu vody adaptujete. <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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Ako_casto_sa_otuzovat\"><\/span>7. Ako \u010dasto sa otu\u017eova\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nemus\u00edte sa v studenej vode hne\u010f k\u00fapa\u0165 ka\u017ed\u00fd de\u0148, ale sna\u017ete sa v otu\u017eovan\u00ed udr\u017ea\u0165 nejak\u00fa pravidelnos\u0165. Len tak va\u0161e telo z\u00edska mo\u017enos\u0165 lep\u0161ie sa adaptova\u0165 na chlad. Sk\u00faste za\u010da\u0165 s otu\u017eovan\u00edm<strong> 3-kr\u00e1t t\u00fd\u017edenne<\/strong>. \u010casom sa m\u00f4\u017ee napr\u00edklad studen\u00e1 rann\u00e1 sprcha sta\u0165 neoddelite\u013enou s\u00fa\u010das\u0165ou va\u0161ej rutiny. Rad\u0161ej za\u010dnite pozvo\u013ena a neupon\u00e1h\u013eajte sa.<\/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-1280774360-1124x749.jpg\" alt=\"Ko\u013ekokr\u00e1t t\u00fd\u017edenne sa otu\u017eova\u0165?\" class=\"wp-image-408480\" width=\"843\" height=\"562\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1280774360-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1280774360-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1280774360-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1280774360-2048x1365.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=\"8_Ako_dlho_sa_otuzovat\"><\/span>8. Ako dlho sa otu\u017eova\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V tomto oh\u013eade bude zase z\u00e1le\u017ea\u0165 na va\u0161ej tr\u00e9novanosti a konkr\u00e9tnej otu\u017eovacej met\u00f3de. V pr\u00edpade studenej sprchy, kade s \u013eadovou vodou alebo ponoru do chladnej vody vonku m\u00f4\u017eete za\u010da\u0165 pokojne s 10 sekundami a postupne sa vypracova\u0165 na nieko\u013eko min\u00fat. Dlh\u0161ie \u010dasov\u00e9 \u00faseky mo\u017eno ani netreba.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea jedn\u00e9ho v\u00fdskumu toti\u017e<strong> u\u017e 30 sek\u00fand studenej sprchy viedlo k pozit\u00edvnym \u00fa\u010dinkom na telo<\/strong>. Ke\u010f sa tento interval pred\u013a\u017eil na 60 a 90 sek\u00fand, k v\u00e4\u010d\u0161iemu efektu to neviedlo. Mo\u017eno sami pr\u00eddete na to, \u017ee v\u00e1m t\u00e1 polmin\u00fata chladu r\u00e1no naozaj posta\u010d\u00ed na povzbudenie, zlep\u0161enie n\u00e1lady, podporu s\u00fastredenia a \u010fal\u0161ie benefity otu\u017eovania. <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>Vo v\u00fdskumoch sa pozorovan\u00fd \u010das otu\u017eovania zvy\u010dajne pohyboval<strong> od 1 min\u00faty do 15 min\u00fat<\/strong>. Zatia\u013e v\u0161ak nie je jasn\u00e9, \u010di by dlh\u0161\u00ed \u010dasov\u00fd \u00fasek priniesol e\u0161te lep\u0161\u00ed \u00fa\u010dinok alebo by to mohlo naopak vies\u0165 k prechladnutiu \u010di in\u00fdm negat\u00edvnym vplyvom. Nemus\u00edte preto za ka\u017ed\u00fa cenu riskova\u0165 svoje zdravie a sna\u017ei\u0165 sa prekona\u0165 v\u0161etky rekordy v otu\u017eovan\u00ed. To rad\u0161ej nechajte <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/wim-hof-ladovy-muz-ktory-uci-ludi-byt-zdravsimi-a-psychicky-odolnejsimi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Wimovi Hofovi<\/a>.<span class=\"tadv-color\" style=\"color: #ff6600\"> [4]&nbsp;<\/span><\/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-15.14.32-1124x749-2.jpeg\" alt=\"Ako dlho sa otu\u017eova\u0165?\" class=\"wp-image-408496\" width=\"843\" height=\"562\" title=\"Ako dlho sa otu\u017eova\u0165?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/WhatsApp-Image-2020-11-13-at-15.14.32-1124x749-2.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/WhatsApp-Image-2020-11-13-at-15.14.32-1124x749-2-400x267.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_Je_vhodne_otuzovat_sa_po_treningu\"><\/span>9. Je vhodn\u00e9 otu\u017eova\u0165 sa po tr\u00e9ningu?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnoh\u00ed \u0161portovci vyu\u017e\u00edvaj\u00fa niektor\u00fa z foriem otu\u017eovania na podporu <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/8-sposobov-na-rychle-zotavenie-sa-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">regener\u00e1cie<\/a>. V\u00fdnimkou nie s\u00fa ani hokejisti NHL, profesion\u00e1lni futbalisti alebo cyklisti. Naj\u010dastej\u0161ie sa k\u00fapu vo vani \u010di kadi plnej vody s \u013eadom alebo striedaj\u00fa studen\u00fd a tepl\u00fd k\u00fape\u013e. Pr\u00e1ve tieto met\u00f3dy sa sp\u00e1jaj\u00fa so <strong>zn\u00ed\u017een\u00edm bolesti svalov po tr\u00e9ningu (DOMS) a odb\u00faran\u00edm \u00fanavy<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do otu\u017eovania po tr\u00e9ningu (\u013eadov\u00e1 ka\u010fa, kontrastn\u00e1 terapia) by sa v\u0161ak nemali p\u00fa\u0161\u0165a\u0165 silov\u00ed \u0161portovci a \u013eudia, ktor\u00ed sa usiluj\u00fa o maxim\u00e1lny rast svalovej hmoty. <strong>Studen\u00e1 voda po cvi\u010den\u00ed m\u00f4\u017ee toti\u017e negat\u00edvne ovplyvni\u0165 tr\u00e9ningov\u00fa adapt\u00e1ciu a n\u00e1sledn\u00fd rast svalov<\/strong>. Studen\u00e1 sprcha by v\u0161ak na rast svalov nemala ma\u0165 vplyv, tak\u017ee sa smelo m\u00f4\u017eete sprchova\u0165 studenou vodou aj na\u010falej.<span class=\"tadv-color\" style=\"color: #ff6600\"> [5\u20138]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee v\u00e1s zauj\u00edmaj\u00fa \u010fal\u0161ie regenera\u010dn\u00e9 techniky, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsia-technika-na-regeneraciu-zmiernenie-svalovky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Najlep\u0161ie techniky regener\u00e1cie, zmiernenia svalovky a \u00fanavy po tr\u00e9ningu<\/strong><\/a>.<strong>&nbsp;<\/strong><\/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-1297094937-1-1124x749.jpg\" alt=\"Je dobr\u00e9 otu\u017eova\u0165 sa po tr\u00e9ningu?\" class=\"wp-image-408512\" width=\"843\" height=\"562\" title=\"Je dobr\u00e9 otu\u017eova\u0165 sa po tr\u00e9ningu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1297094937-1-2048x1365.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_Pomaha_otuzovanie_s_chudnutim\"><\/span>10. Pom\u00e1ha otu\u017eovanie s chudnut\u00edm?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V chladnej\u0161om prostred\u00ed sa n\u00e1m prechodne <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zrychlit-metabolizmus-a-spalovat-viac\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zr\u00fdchli metabolizmus<\/a>, preto\u017ee na\u0161e telo spotrebuje viac energie na zahriatie. V kone\u010dnom d\u00f4sledku sa to m\u00f4\u017ee prejavi\u0165 celkovo <strong>vy\u0161\u0161\u00edm energetick\u00fdm v\u00fddajom, podporou kalorick\u00e9ho deficitu, t\u00fdm p\u00e1dom aj chudnut\u00edm<\/strong>. Probl\u00e9m je ale v tom, \u017ee v studenej vode str\u00e1vime maxim\u00e1lne nieko\u013eko min\u00fat. Nejde teda o stovky sp\u00e1len\u00fdch kal\u00f3ri\u00ed, o ktor\u00fdch sa niekedy m\u00f4\u017eete do\u010d\u00edta\u0165. Keby to bola pravda, namiesto pln\u00fdch posil\u0148ovn\u00ed by sme sa bili o miesto v miestnom pot\u00f4\u010diku. A pri lie\u010dbe obezity by sa namiesto zmien v jed\u00e1lni\u010dku a cvi\u010den\u00ed be\u017ene pou\u017e\u00edvali kryokomory.<\/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\">Vpl\u00fdva otu\u017eovanie na hned\u00fd tuk?<\/h3>\n\n\n\n<p>V s\u00favislosti s pobytom v studenej vode sa \u010dasto hovor\u00ed o hnedom tuku. Ten m\u00e1me prirodzene v men\u0161om mno\u017estve v oblasti krku a chrbtice. Na rozdiel od bieleho tuku je ten hned\u00fd metabolicky akt\u00edvnej\u0161\u00ed. Je to hlavne v\u010faka tomu, \u017ee obsahuje mitochondrie, ktor\u00e9 funguj\u00fa ako bunkov\u00e9 tov\u00e1rne na energiu. Dok\u00e1\u017ee sa aktivova\u0165 v chladnom prostred\u00ed, \u010do vedie k <strong>produkcii tepla spojenej s intenz\u00edvnym spa\u013eovan\u00edm kal\u00f3ri\u00ed<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teoreticky z toho vypl\u00fdva, \u017ee<strong> \u010d\u00edm viac hned\u00e9ho tuku m\u00e1me, t\u00fdm viac energie by sme mohli spotrebova\u0165<\/strong>. A pr\u00e1ve otu\u017eovanie by n\u00e1m pod\u013ea v\u00fdskumov mohlo pom\u00f4c\u0165 s rastom hned\u00e9ho tukov\u00e9ho tkaniva. Zatia\u013e, \u017eia\u013e, na to ch\u00fdba dostatok vedeck\u00fdch d\u00f4kazov. Pri chudnut\u00ed je preto lep\u0161ie stavi\u0165 na spo\u013eahlivej\u0161iu met\u00f3du v podobe <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kalorick\u00e9ho deficitu<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[9\u201310]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak potrebujete poradi\u0165 s chudnut\u00edm, praktick\u00e9 tipy n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-veci-ktore-musite-vediet-predtym-ako-zacnete-chudnut\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 vec\u00ed, ktor\u00e9 mus\u00edte vedie\u0165 pred t\u00fdm, ako za\u010dnete chudn\u00fa\u0165<\/strong><\/a>.<strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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>Po pre\u010d\u00edtan\u00ed dne\u0161n\u00e9ho \u010dl\u00e1nku u\u017e viete, <strong>kedy je vhodn\u00e9, a kedy naopak nevhodn\u00e9 sa otu\u017eova\u0165<\/strong>. A \u017ee to napr\u00edklad po tr\u00e9ningu m\u00f4\u017ee by\u0165 pre silov\u00fdch \u0161portovcov kontraprodukt\u00edvne. Takisto ste sa dozvedeli o rizik\u00e1ch tejto aktivity a \u017ee nejde zase a\u017e o tak\u00fa efekt\u00edvnu met\u00f3du pri chudnut\u00ed. Prospe\u0161n\u00e9 \u00fa\u010dinky na telo a myse\u013e v\u0161ak zost\u00e1vaj\u00fa, a pokia\u013e v\u00e1m v tom ni\u010d nebr\u00e1ni, sk\u00faste sa s chladom trochu skamar\u00e1ti\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak m\u00e1te medzi priate\u013emi niekoho, kto chce za\u010da\u0165 s otu\u017eovan\u00edm, nezabudnite s n\u00edm zdie\u013ea\u0165 tento \u010dl\u00e1nok. Praktick\u00e9 rady mu ur\u010dite pr\u00eddu vhod.&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\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\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>Chcete sa za\u010da\u0165 sprchova\u0165 studenou vodou alebo sa v zime k\u00fapa\u0165 vonku? V tom pr\u00edpade by v\u00e1m nemal ujs\u0165 tento \u010dl\u00e1nok, ktor\u00fd zah\u0155\u0148a najd\u00f4le\u017eitej\u0161ie inform\u00e1cie o otu\u017eovan\u00ed. <\/p>\n","protected":false},"author":129,"featured_media":408406,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6089,6132,6069,6082],"filter_section":[],"filter_attribute":[13047,13886],"class_list":{"0":"post-410996","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-imunita","9":"tag-regeneracia","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-wellness","13":"filter_attribute-zdravie-lifestyle","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Otu\u017eovanie: 10 ot\u00e1zok a odpoved\u00ed, ktor\u00e9 by mal pozna\u0165 ka\u017ed\u00fd otu\u017eilec - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ak\u00e9 pravidl\u00e1 m\u00e1 otu\u017eovanie? Pre koho je otu\u017eovanie vhodn\u00e9, ako \u010dasto a pri akej teplote sa otu\u017eova\u0165, ak\u00fd vplyv m\u00e1 na chudnutie a je studen\u00e1 sprcha vhodn\u00e1 po tr\u00e9ningu?\" \/>\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\/otuzovanie-10-otazok-a-odpovedi-ktore-by-mal-poznat-kazdy-otuzilec\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Otu\u017eovanie: 10 ot\u00e1zok a odpoved\u00ed, ktor\u00e9 by mal pozna\u0165 ka\u017ed\u00fd otu\u017eilec - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ak\u00e9 pravidl\u00e1 m\u00e1 otu\u017eovanie? 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). 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