{"id":616166,"date":"2024-10-02T10:00:00","date_gmt":"2024-10-02T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=616166"},"modified":"2024-10-03T10:45:49","modified_gmt":"2024-10-03T08:45:49","slug":"svalova-pamat-naozaj-dokaze-vratit-svalom-velkost-a-silu-aj-po-dlhsej-dobe-bez-cvicenia","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/svalova-pamat-naozaj-dokaze-vratit-svalom-velkost-a-silu-aj-po-dlhsej-dobe-bez-cvicenia\/","title":{"rendered":"Svalov\u00e1 pam\u00e4\u0165: Naozaj dok\u00e1\u017ee vr\u00e1ti\u0165 svalom ve\u013ekos\u0165 a silu aj po dlh\u0161ej dobe bez cvi\u010denia?"},"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\/svalova-pamat-naozaj-dokaze-vratit-svalom-velkost-a-silu-aj-po-dlhsej-dobe-bez-cvicenia\/#Svaly_sa_cvicenim_adaptuju_na_zataz\" title=\"Svaly sa cvi\u010den\u00edm adaptuj\u00fa na z\u00e1\u0165a\u017e\">Svaly sa cvi\u010den\u00edm adaptuj\u00fa na z\u00e1\u0165a\u017e<\/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\/svalova-pamat-naozaj-dokaze-vratit-svalom-velkost-a-silu-aj-po-dlhsej-dobe-bez-cvicenia\/#Co_su_svalove_vlakna\" title=\"\u010co s\u00fa svalov\u00e9 vl\u00e1kna\">\u010co s\u00fa svalov\u00e9 vl\u00e1kna<\/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\/svalova-pamat-naozaj-dokaze-vratit-svalom-velkost-a-silu-aj-po-dlhsej-dobe-bez-cvicenia\/#Ako_si_svaly_pamataju\" title=\"Ako si svaly pam\u00e4taj\u00fa?\">Ako si svaly pam\u00e4taj\u00fa?<\/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\/svalova-pamat-naozaj-dokaze-vratit-svalom-velkost-a-silu-aj-po-dlhsej-dobe-bez-cvicenia\/#Co_sa_stane_ked_prestaneme_cvicit\" title=\"\u010co sa stane ke\u010f prestaneme cvi\u010di\u0165?&nbsp;\">\u010co sa stane ke\u010f prestaneme cvi\u010di\u0165?&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\/svalova-pamat-naozaj-dokaze-vratit-svalom-velkost-a-silu-aj-po-dlhsej-dobe-bez-cvicenia\/#Zaver\" title=\"Z\u00e1ver\">Z\u00e1ver<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Prv\u00e9 v\u00fdsledky, ktor\u00e9 v\u010faka cvi\u010deniu za\u010dneme pozorova\u0165 aj v zrkadle vedia ve\u013emi r\u00fdchlo boostnu\u0165 nielen motiv\u00e1ciu, ale aj ego. To je samozrejme v poriadku, preto\u017ee okrem <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\">zdravotn\u00fdch benefitov<\/a>, prin\u00e1\u0161a cvi\u010denie aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vy\u0161\u0161ie sebavedomie<\/a>, lep\u0161ie zvl\u00e1danie stresu, menej \u00fazkost\u00ed a lep\u0161iu n\u00e1ladu. Vidie\u0165 v zrkadle svaly, ktor\u00e9 s\u00fa odrazom dlhodobej a \u0165a\u017ekej pr\u00e1ce, je na nezaplatenie. \u017divot v\u0161ak prin\u00e1\u0161a r\u00f4zne situ\u00e1cie a ve\u013emi \u013eahko sa m\u00f4\u017ee sta\u0165, \u017ee z re\u017eimu vypadneme. Prich\u00e1dza strach, \u017ee o svaly, ktor\u00e9 sme tak dlho budovali, pr\u00eddeme. Ako je to teda so svalovou pam\u00e4\u0165ou? Dok\u00e1\u017eu si svaly zapam\u00e4ta\u0165, \u017ee boli kedysi siln\u00e9 a ve\u013ek\u00e9?<\/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=\"Svaly_sa_cvicenim_adaptuju_na_zataz\"><\/span>Svaly sa cvi\u010den\u00edm adaptuj\u00fa na z\u00e1\u0165a\u017e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokia\u013e svaly <strong>pravidelne za\u0165a\u017eujeme cvi\u010den\u00edm<\/strong>, bud\u00fa r\u00e1s\u0165 a silnie\u0165. Je to adapt\u00e1cia na zvy\u0161uj\u00facu sa z\u00e1\u0165a\u017e. Preto je d\u00f4le\u017eit\u00e9 <strong>progres\u00edvne z\u00e1\u0165a\u017e zvy\u0161ova\u0165<\/strong>. Ak sa z\u00e1\u0165a\u017e \u010dasom nezv\u00fd\u0161i, ani svaly nebud\u00fa ma\u0165 dostato\u010dn\u00fd stimul aby r\u00e1stli a silneli.&nbsp;<\/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\">Z\u00e1\u0165a\u017e je mo\u017en\u00e9 zvy\u0161ova\u0165 viacer\u00fdmi sp\u00f4sobmi:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>postupn\u00e9 zvy\u0161ovanie v\u00e1hy<\/li>\n\n\n\n<li>zvy\u0161ovanie po\u010dtu opakovan\u00ed s rovnakou v\u00e1hou<\/li>\n\n\n\n<li>zv\u00e4\u010d\u0161enie rozsahu pohybu<\/li>\n\n\n\n<li>spomalenie negat\u00edvnej f\u00e1zy pohybu na pred\u013a\u017eenie \u010dasu pod nap\u00e4t\u00edm (time under tension)<\/li>\n\n\n\n<li>zlep\u0161enie techniky cvikov a tzv. muscle mind connection<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161etky tieto pr\u00edstupy zabezpe\u010dia <strong>zv\u00fd\u0161enie nap\u00e4tia v svalov\u00fdch vl\u00e1knach<\/strong> a t\u00fdm stimuluj\u00fa ich rast. Zv\u00fd\u0161en\u00e9 nap\u00e4tie sp\u00f4sobuje ist\u00fa d\u00e1vku <strong>po\u0161kodenia<\/strong>, ktor\u00e9 je priebe\u017ene opravovan\u00e9 synt\u00e9zou nov\u00fdch prote\u00ednov. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/foto-clanek-1.png\" alt=\"Za\u0165a\u017eenie svalov\" class=\"wp-image-616167\" title=\"Za\u0165a\u017eenie svalov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/foto-clanek-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/foto-clanek-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_su_svalove_vlakna\"><\/span>\u010co s\u00fa svalov\u00e9 vl\u00e1kna<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svalov\u00e9 vl\u00e1kna s\u00fa v podstate svalov\u00e9 bunky, no maj\u00fa mierne odli\u0161n\u00fa \u0161trukt\u00faru ako typick\u00e1 bunka.<strong> S\u00fa dlh\u00e9 a maj\u00fa viacero bunkov\u00fdch jadier.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00fdm, ako sa svalov\u00e9 vl\u00e1kna \u010dasom zv\u00e4\u010d\u0161uj\u00fa,<strong> rastie aj ich spotreba energie<\/strong>. Na rast toti\u017e potrebuj\u00fa ve\u013ek\u00e9 mno\u017estvo prote\u00ednov, ktor\u00e9 je potrebn\u00e9 najprv vyrobi\u0165. <a href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Prote\u00edny<\/a> zo stravy neputuj\u00fa rovno do svalov, ale s\u00fa str\u00e1ven\u00e9 a rozlo\u017een\u00e9 na jednotliv\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/aminokyseliny-delenie-funkcie-v-tele-vplyv-na-sportovy-vykon-a-najlepsie-zdroje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokyseliny<\/a>. A\u017e proteog\u00e9nne <a href=\"https:\/\/gymbeam.sk\/aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokyseliny<\/a> s\u00fa vyu\u017eit\u00e9 na tvorbu nov\u00fdch prote\u00ednov v svalov\u00fdch vl\u00e1knach, \u010do spotreb\u00fava ve\u013ek\u00e9 mno\u017estvo energie. Pr\u00e1ve preto prebieha <strong>v\u00e4\u010d\u0161ina metabolizmu gluk\u00f3zy <\/strong>vo svaloch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak n\u00e1hodou pr\u00edde obdobie, kedy prestaneme cvi\u010di\u0165, plat\u00ed princ\u00edp<strong> \u201cuse it, or lose it\u201d<\/strong>. Svaly, ktor\u00e9 sa nevyu\u017e\u00edvaj\u00fa, s\u00fa pre telo z\u00e1\u0165a\u017e. Spotrebuj\u00fa ve\u013ea energie. Po dlhodobej neaktivite preto svaly zmen\u0161uj\u00fa svoj objem \u2013 <strong>atrofuj\u00fa<\/strong>. Je to evolu\u010dn\u00e1 adapt\u00e1cia, ktorej \u00fa\u010del je \u0161etrenie energie. Strat\u00edme v\u0161ak svaly nav\u017edy?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"8067,28324,62233\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\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=\"Ako_si_svaly_pamataju\"><\/span>Ako si svaly pam\u00e4taj\u00fa?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neust\u00e1le sa zvy\u0161uj\u00faca spotreba energie po\u010das st\u00e1le v\u00e4\u010d\u0161ej produkcie prote\u00ednov v rast\u00facom svalovom vl\u00e1kne,<strong> mus\u00ed by\u0165 nejak\u00fdm sp\u00f4sobom pokryt\u00e1<\/strong>. Svalov\u00e9 vl\u00e1kna s\u00fa naozaj obrovsk\u00e9 bunky v ktor\u00fdch by jedno jedin\u00e9 bunkov\u00e9 jadro nesta\u010dilo. V jadre prebiehaj\u00fa d\u00f4le\u017eit\u00e9 procesy ved\u00face k produkcii nov\u00fdch prote\u00ednov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V bunkovom jadre sa nach\u00e1dza<strong> cel\u00e1 DNA bunky<\/strong>. Z tejto DNA sa v pr\u00edpade potreby prep\u00ed\u0161e molekula mRNA, ktor\u00e1 funguje ako <strong>n\u00e1vod na v\u00fdrobu prote\u00ednov<\/strong>. Jadro je teda miestom relat\u00edvne ve\u013ekej spotreby energie bunky. Viac jadier, rozmiestnen\u00fdch vo svalovom vl\u00e1kne zabezpe\u010d\u00ed, \u017ee ka\u017ed\u00e1 \u010das\u0165 svalov\u00e9ho vl\u00e1kna m\u00e1 okam\u017eit\u00fd pr\u00edsun \u201cn\u00e1vodov\u201d na v\u00fdrobu prote\u00ednov a nemus\u00ed sa spolieha\u0165 na jedno jedin\u00e9 jadro.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/foto-clanek-5.png\" alt=\"Kostrov\u00fd sval\" class=\"wp-image-616298\" title=\"Kostrov\u00fd sval\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/foto-clanek-5.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/foto-clanek-5-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center\">Svalov\u00e9 vl\u00e1kna (bunky) kostrov\u00e9ho svalu. Ka\u017ed\u00e9 m\u00e1 ve\u013ek\u00fd po\u010det jadier.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010das toho ako sa zvy\u0161uje produkcia prote\u00ednov a svaly rast\u00fa, <strong>vytv\u00e1raj\u00fa sa aj nov\u00e9 jadr\u00e1<\/strong>. Ich po\u010det rastie tak, ako narast\u00e1 potreba produkcie prote\u00ednov, aby boli pokryt\u00e9 n\u00e1roky v celej, \u010dasto nieko\u013eko centimetrov dlhej svalovej bunke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svoju \u00falohu v tom hr\u00e1 aj epigenetika. Viacero g\u00e9nov je po pravidelnom cvi\u010den\u00ed akt\u00edvnej\u0161\u00edch. T\u00e1to zv\u00fd\u0161en\u00e1 aktivita sa udr\u017eiava a\u017e 22 t\u00fd\u017ed\u0148ov. Funkcia viacer\u00fdch t\u00fdchto g\u00e9nov v\u0161ak nie je \u00faplne jasn\u00e1. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"Co_sa_stane_ked_prestaneme_cvicit\"><\/span>\u010co sa stane ke\u010f prestaneme cvi\u010di\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svaly sa za\u010dn\u00fa<strong> zmen\u0161ova\u0165<\/strong>, preto\u017ee nie je energeticky v\u00fdhodn\u00e9 ich udr\u017eiava\u0165 v p\u00f4vodnom objeme. Svaly spotrebuj\u00fa pribli\u017ene 3x viac energie ako tukov\u00e9 tkanivo. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup> Jadr\u00e1 svalov\u00fdch buniek v\u0161ak zost\u00e1vaj\u00fa v takom po\u010dte, v akom sa vytvorili po\u010das pravideln\u00e9ho cvi\u010denia. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup> Napriek tomu, \u017ee sa svaly zmen\u0161ia, <strong>ich st\u00e1le pr\u00edtomn\u00e9 jadr\u00e1 funguj\u00fa ako pam\u00e4\u0165<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Po akej dobe za\u010dneme str\u00e1ca\u0165 silu a objem svalovej hmoty?<\/h3>\n\n\n\n<p>Ak pauza od cvi\u010denia trv\u00e1 <strong>menej ako tri t\u00fd\u017edne<\/strong>, nemali by sme pozorova\u0165 v\u00fdrazn\u00fd \u00fabytok na sile . S\u00edce mo\u017eno nezdvihneme svoj p\u00f4vodn\u00fd rekord, n\u00e1vrat k p\u00f4vodnej sile bude trva\u0165 iba zop\u00e1r tr\u00e9ningov. \u010co sa t\u00fdka objemu svalovej hmoty, u\u017e po 2 t\u00fd\u017ed\u0148och sa m\u00f4\u017ee zda\u0165, \u017ee o svaly prich\u00e1dzame. Pravda v\u0161ak je, \u017ee za v\u00e4\u010d\u0161inu tejto straty m\u00f4\u017ee <strong>menej vody a glykog\u00e9nu v svaloch.<\/strong> V\u00fdrazn\u00e9 straty ve\u013ekosti svalov\u00fdch vl\u00e1kien prich\u00e1dzaj\u00fa<strong> najsk\u00f4r po 4 \u2013 8 t\u00fd\u017ed\u0148och <\/strong>bez cvi\u010denia. V\u0161etko z\u00e1le\u017ei od p\u00f4vodnej ve\u013ekosti svalov, trvania a stavby tr\u00e9ningov\u00e9ho pl\u00e1nu a genetiky. Stratu svalovej hmoty ovplyv\u0148uje aj to, \u010di svaly po\u010das obdobia bez cvi\u010denia vyu\u017e\u00edvame alebo sme nehybne prip\u00fatan\u00ed na l\u00f4\u017eko. V takomto pr\u00edpade bud\u00fa straty omnoho r\u00fdchlej\u0161ie a drastickej\u0161ie. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5-7]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/foto-clanek-4.png\" alt=\"Svalov\u00e1 pam\u00e4\u0165\" class=\"wp-image-616315\" title=\"Svalov\u00e1 pam\u00e4\u0165\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/foto-clanek-4.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/foto-clanek-4-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center\">Zdroj obr\u00e1zku<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/p>\n\n\n\n<p>Ak sa k cvi\u010deniu vr\u00e1time, svaly maj\u00fa <strong>vopred pripraven\u00e9 bunkov\u00e9 jadr\u00e1<\/strong>, ktor\u00e9 dok\u00e1\u017eu produkova\u0165 prote\u00edny omnoho r\u00fdchlej\u0161ie, ako ke\u010f sme cvi\u010di\u0165 iba za\u010d\u00ednali. N\u00e1stup k p\u00f4vodnej forme a naberaniu svalovej hmoty je <strong>v\u010faka p\u00f4vodn\u00fdm jadr\u00e1m svalov\u00fdch vl\u00e1kien<\/strong> omnoho r\u00fdchlej\u0161\u00ed. V z\u00e1vislosti od typu \u0161portu, p\u00f4vodn\u00e9ho cvi\u010denia a individu\u00e1lnej variability (genetiky), sa m\u00f4\u017ee p\u00f4vodn\u00e1 forma vr\u00e1ti\u0165 v priebehu p\u00e1r t\u00fd\u017ed\u0148ov. Z\u00e1le\u017e\u00ed v\u0161ak op\u00e4\u0165 na tom, \u010di budeme progres\u00edvne zvy\u0161ova\u0165 z\u00e1\u0165a\u017e. Aj samotn\u00e1 regener\u00e1cia je v\u010faka svalovej pam\u00e4ti lep\u0161ia a teda aj <strong>svalovica by mala by\u0165 viac znesite\u013en\u00e1.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za\u010da\u0165 v\u0161ak treba postupne.<\/strong> Po dlhej pauze sa n\u00e1m ur\u010dite nepodar\u00ed dv\u00edha\u0165 tak\u00e9 v\u00e1hy ako kedysi. <strong>Menej s\u00e9ri\u00ed s men\u0161ou v\u00e1hou<\/strong> je rozumnej\u0161\u00ed \u0161tart aj pre sk\u00fasen\u00e9ho \u010dloveka, ktor\u00fd prestal a znova za\u010dal cvi\u010di\u0165. Progres bude na\u0161\u0165astie r\u00fdchlej\u0161\u00ed ako v pr\u00edpade \u00fapln\u00e9ho za\u010diato\u010dn\u00edka.<\/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=\"Zaver\"><\/span>Z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dlh\u0161ia pauza od cvi\u010denia <strong>nie je \u017eiadna katastrofa<\/strong>. \u017divot prin\u00e1\u0161a r\u00f4zne situ\u00e1cie a nie v\u017edy je mo\u017en\u00e9 udr\u017ea\u0165 si p\u00f4vodn\u00fd re\u017eim <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">stravy<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cvi\u010denia<\/a>. Ak sa aj stane, \u017ee pauza bude tak dlh\u00e1, \u017ee sa n\u00e1m svaly za\u010dn\u00fa zmen\u0161ova\u0165, ni\u010d hrozn\u00e9 sa nedeje. V\u010faka svalovej pam\u00e4ti, ktor\u00fa zabezpe\u010duj\u00fa <strong>nov\u00e9 a dlhotrvaj\u00face jadr\u00e1 svalov\u00fdch buniek,<\/strong> sa k p\u00f4vodnej forme vieme vr\u00e1ti\u0165 r\u00fdchlo a efekt\u00edvne. Skvelou spr\u00e1vou je, \u017ee tieto jadr\u00e1 sa v svalov\u00fdch bunk\u00e1ch udr\u017eia a\u017e 15 rokov. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]&nbsp;<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri n\u00e1vrate k cvi\u010deniu v\u0161ak treba za\u010da\u0165 postupne. Aj napriek pr\u00edtomnosti jadier je potrebn\u00e9 si na cvi\u010denie <strong>op\u00e4\u0165 zvykn\u00fa\u0165 a neprehna\u0165 to<\/strong>. Tento n\u00e1vrat v\u0161ak bude o nie\u010do jednoduch\u0161\u00ed.<\/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\/muscle-mass-growth\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMuscle Mass Growth\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\/weight-bars-barbells-dumbbells\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Bars, Barbells &amp; Dumbbells\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>Ak z cvi\u010denia na dlh\u0161\u00ed \u010das vypadneme, zmocn\u00ed sa n\u00e1s strach, \u017ee o dlho budovan\u00e9 svaly m\u00f4\u017eeme pr\u00eds\u0165. Tu do hry vstupuje svalov\u00e1 pam\u00e4\u0165, na ktor\u00fa niekto never\u00ed, in\u00fd jej zas pripisuje magick\u00e9 \u00fa\u010dinky. V \u010dl\u00e1nku sa pozrieme na to, \u010do vlastne svalov\u00e1 pam\u00e4\u0165 je, ako dlho trv\u00e1 a ako r\u00fdchlo sa v\u010faka nej m\u00f4\u017eeme vr\u00e1ti\u0165 sp\u00e4\u0165 do formy.<\/p>\n","protected":false},"author":239,"featured_media":616218,"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":[3],"tags":[6057,6137,6062],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-616166","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-rast-svalovej-hmoty","9":"tag-silovy-trening","10":"tag-trening","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Svalov\u00e1 pam\u00e4\u0165: Naozaj dok\u00e1\u017ee vr\u00e1ti\u0165 svalom ve\u013ekos\u0165 a silu aj po dlh\u0161ej dobe bez cvi\u010denia? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Dok\u00e1\u017ee svalov\u00e1 pam\u00e4\u0165 u\u013eah\u010di\u0165 n\u00e1vrat k cvi\u010deniu po dlh\u0161ej pauze? V \u010dl\u00e1nku si rozoberieme, ako dlho trv\u00e1 a \u010di sa jedn\u00e1 len o m\u00fdtus alebo o funk\u010dn\u00e9ho pomocn\u00edka pre rast svalov.\" \/>\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\/svalova-pamat-naozaj-dokaze-vratit-svalom-velkost-a-silu-aj-po-dlhsej-dobe-bez-cvicenia\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Svalov\u00e1 pam\u00e4\u0165: Naozaj dok\u00e1\u017ee vr\u00e1ti\u0165 svalom ve\u013ekos\u0165 a silu aj po dlh\u0161ej dobe bez cvi\u010denia? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Dok\u00e1\u017ee svalov\u00e1 pam\u00e4\u0165 u\u013eah\u010di\u0165 n\u00e1vrat k cvi\u010deniu po dlh\u0161ej pauze? 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