{"id":729959,"date":"2025-06-23T10:00:00","date_gmt":"2025-06-23T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=729959"},"modified":"2025-06-30T08:56:07","modified_gmt":"2025-06-30T06:56:07","slug":"6-sposobov-akymi-cvicenie-zlepsuje-psychicke-zdravie","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/6-sposobov-akymi-cvicenie-zlepsuje-psychicke-zdravie\/","title":{"rendered":"6 sp\u00f4sobov, ak\u00fdmi cvi\u010denie zlep\u0161uje psychick\u00e9 zdravie"},"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\/6-sposobov-akymi-cvicenie-zlepsuje-psychicke-zdravie\/#Mentalne_zdravie_sa_od_toho_fyzickeho_neda_oddelit\" title=\"Ment\u00e1lne zdravie sa od toho fyzick\u00e9ho ned\u00e1 oddeli\u0165\">Ment\u00e1lne zdravie sa od toho fyzick\u00e9ho ned\u00e1 oddeli\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\/6-sposobov-akymi-cvicenie-zlepsuje-psychicke-zdravie\/#6_dovodov_preco_cvicenie_prospieva_vasej_mysli_a_psychike\" title=\"6 d\u00f4vodov, pre\u010do cvi\u010denie prospieva va\u0161ej mysli a psychike\">6 d\u00f4vodov, pre\u010do cvi\u010denie prospieva va\u0161ej mysli a psychike<\/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\/6-sposobov-akymi-cvicenie-zlepsuje-psychicke-zdravie\/#Zaver\" title=\"Z\u00e1ver\">Z\u00e1ver<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Ment\u00e1lne zdravie<\/strong> je neoddelite\u013enou s\u00fa\u010das\u0165ou celkov\u00e9ho zdravia a v\u00fdrazne ovplyv\u0148uje aj to fyzick\u00e9. Napriek modern\u00fdm medic\u00ednskym pokrokom existuj\u00fa ochorenia, s ktor\u00fdmi sa bojuje \u010doraz n\u00e1ro\u010dnej\u0161ie. Okrem neinfek\u010dn\u00fdch ochoren\u00ed ako je rakovina, diabetes (cukrovka) \u010di obezita, je vo svete relat\u00edvne ve\u013ek\u00fd <strong>n\u00e1rast pr\u00edpadov psychick\u00fdch ochoren\u00ed, najm\u00e4 depresie.<\/strong> Pod\u013ea WHO trp\u00ed depresiou a\u017e 5 % svetovej popul\u00e1cie. Spr\u00e1va WHO z roku 2022 zaradila depresiu medzi ochorenia, ktor\u00e9 vypl\u00fdvaj\u00fa aj z nedostatku pohybu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak\u00e9 je spojenie psychick\u00e9ho a fyzick\u00e9ho zdravia a \u010do s t\u00fdm vieme spravi\u0165? Je silov\u00fd tr\u00e9ning vhodn\u00fdm \u201cliekom\u201d na psychick\u00e9 poruchy? To v\u0161etko sa dozviete v tomto \u010dl\u00e1nku.&nbsp;<\/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=\"Mentalne_zdravie_sa_od_toho_fyzickeho_neda_oddelit\"><\/span>Ment\u00e1lne zdravie sa od toho fyzick\u00e9ho ned\u00e1 oddeli\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Fyzick\u00e9 zdravie je \u00fazko prepojen\u00e9 s t\u00fdm psychick\u00fdm <\/strong>a je nespr\u00e1vne sa domnieva\u0165, \u017ee ich m\u00f4\u017eeme rie\u0161i\u0165 ako dva samostatn\u00e9 svety. Hovor\u00ed n\u00e1m o tom priamo biol\u00f3gia \u013eudsk\u00e9ho tela, v\u010faka ktorej vieme, \u017ee <strong>mozog intenz\u00edvne komunikuje<\/strong> s <a href=\"https:\/\/gymbeam.sk\/blog\/imunitny-system-ako-funguje-a-ake-vyhody-ziskava-vdaka-ockovaniu\/\" target=\"_blank\" rel=\"noreferrer noopener\">imunitn\u00fdm syst\u00e9mom<\/a>, svalovou hmotou, tukov\u00fdm tkanivom \u010di dokonca <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-mikrobiom-a-ako-moze-zdravie-criev-vplyvat-na-nasu-fyzicku-aj-psychicku-kondiciu\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u010drevn\u00fdm mikrobi\u00f3mom<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00fdmto spojen\u00edm sa zaober\u00e1 samostatn\u00e1 vedn\u00e1 discipl\u00edna, ktorej n\u00e1zov zah\u0155\u0148a v\u0161etky z\u00fa\u010dastnen\u00e9 syst\u00e9my &#8211;<strong> psychoneuroendokrinoimunol\u00f3gia (PNEI). <\/strong>Hlavn\u00fdm cie\u013eom je objasni\u0165, <strong>ako vpl\u00fdva psychick\u00e9 zdravie na to fyzick\u00e9 (a naopak).<\/strong> Centr\u00e1lnou t\u00e9mou tejto vednej discipl\u00edny je stres, no ve\u013emi jednoducho tam m\u00f4\u017eeme zaradi\u0165 aj vplyv fyzickej aktivity na ment\u00e1lne zdravie. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dnes u\u017e vieme, \u017ee <strong>dostato\u010dn\u00fd pohyb, <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/9-treningove-plany\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>silov\u00fd tr\u00e9ning<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zdrav\u00e1 strava<\/strong><\/a><strong> a <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>dostatok sp\u00e1nku<\/strong><\/a> maj\u00fa priazniv\u00fd efekt na <strong>psychick\u00e9 zdravie.<\/strong> Nesmieme v\u0161ak zab\u00fada\u0165 na fakt, \u017ee <strong>depresia <\/strong>je <strong>ochorenie<\/strong>, ktor\u00e9 <strong>vy\u017eaduje lie\u010dbu<\/strong> odborn\u00edkom a nie v\u017edy je mo\u017en\u00e9 ju vyrie\u0161i\u0165 len zmenou \u017eivotn\u00e9ho \u0161t\u00fdlu. Je to ochorenie, u ktor\u00e9ho sa <strong>sympt\u00f3my <\/strong>od pacienta k pacientovi <strong>l\u00ed\u0161ia.<\/strong> Rozdielna je aj ich odpove\u010f na lie\u010dbu a v naj\u0165a\u017e\u0161\u00edch pr\u00edpadoch nemus\u00ed, bohu\u017eia\u013e, fungova\u0165 ni\u010d.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/06\/iStock-871694692-1124x749.jpg\" alt=\"Vplyv fyzick\u00e9ho zdravia na du\u0161evn\u00fa pohodu\" class=\"wp-image-730148\" title=\"Vplyv fyzick\u00e9ho zdravia na du\u0161evn\u00fa pohodu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-871694692-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-871694692-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-871694692-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-871694692-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_dovodov_preco_cvicenie_prospieva_vasej_mysli_a_psychike\"><\/span>6 d\u00f4vodov, pre\u010do cvi\u010denie prospieva va\u0161ej mysli a psychike<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Cvi\u010denie pom\u00e1ha proti stresu<\/h3>\n\n\n\n<p>Cvi\u010denie a najm\u00e4 silov\u00fd tr\u00e9ning s\u00fa pre telo formy fyzick\u00e9ho stresu. Telo na tak\u00fdto stres odpoved\u00e1 rovnako ako na ka\u017ed\u00fd in\u00fd \u2013 stresovou odpove\u010fou. T\u00e1 je v princ\u00edpe st\u00e1le rovnak\u00e1. Rozli\u0161ujeme v\u0161ak <strong>ak\u00fatny a chronick\u00fd stres<\/strong>, teda ten, ktor\u00fd trv\u00e1 kr\u00e1tko a po vyrie\u0161en\u00ed situ\u00e1cie opad\u00e1 a ten, ktor\u00fd trv\u00e1 dlhodobo a \u010dasto o \u0148om nemus\u00edme ani tu\u0161i\u0165.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Chronick\u00fd stres<\/strong><\/a> je spojen\u00fd so zv\u00fd\u0161enou hladinou <strong>kortizolu<\/strong>, ktor\u00e1 m\u00e1 negat\u00edvny dopad na fungovanie imunitn\u00e9ho syst\u00e9mu. Ten je nesmierne d\u00f4le\u017eit\u00fd nielen kv\u00f4li ochrane pred patog\u00e9nmi, ale aj pri vyh\u013ead\u00e1van\u00ed star\u00fdch a po\u0161koden\u00fdch buniek tela. Imunitn\u00fd syst\u00e9m dlhodobo potla\u010den\u00fd kortizolom m\u00f4\u017ee by\u0165 spolu s in\u00fdmi faktormi sp\u00fa\u0161\u0165a\u010dom autoimunitn\u00fdch ochoren\u00ed, m\u00f4\u017ee prispieva\u0165 k vzniku rakoviny a zni\u017euje obranyschopnos\u0165 tela pri mo\u017en\u00fdch infekci\u00e1ch. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup>&nbsp;<\/li>\n\n\n\n<li><strong>Ak\u00fatny stres<\/strong> je sp\u00f4soben\u00fd aj cvi\u010den\u00edm, po\u010das ktor\u00e9ho tie\u017e st\u00fapa hladina kortizolu. Tento vzostup hladiny kortizolu je ne\u0161kodn\u00fd a nevyhnutn\u00fd pre spr\u00e1vnu reakciu tela na zv\u00fd\u0161en\u00fa z\u00e1\u0165a\u017e. Na to v\u0161ak telo reaguje adapt\u00edvne, teda zap\u00edna v\u0161etky mechanizmy, ktor\u00e9 ved\u00fa k zvl\u00e1dnutiu stresovej reakcie. Tieto adapt\u00edvne mechanizmy v kone\u010dnom d\u00f4sledku ved\u00fa k miernej\u0161ej stresovej odpovedi pri in\u00fdch stresuj\u00facich situ\u00e1ci\u00e1ch. Inak povedan\u00e9 \u2013 <strong>ak sa fyzicky vystresujeme cvi\u010den\u00edm, budeme lep\u0161ie odol\u00e1va\u0165 stresom, ktor\u00e9 prin\u00e1\u0161a be\u017en\u00fd \u017eivot<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lep\u0161ia odolnos\u0165 na ka\u017edodenn\u00e9 stresy zlep\u0161\u00ed nielen fungovanie imunity a fyzick\u00e9 zdravie, ale ur\u010dite pom\u00f4\u017ee s <strong>udr\u017ean\u00edm dobrej n\u00e1lady<\/strong>, \u010do vo v\u00fdsledku prospeje aj psychike. Lep\u0161ie zvl\u00e1danie stresu m\u00e1 efekt snehovej gule &#8211; <strong>\u010d\u00edm lep\u0161ie zvl\u00e1dame stres, t\u00fdm lep\u0161ie sa m\u00e1me a o to lep\u0161ie vieme zvl\u00e1da\u0165 \u010fal\u0161\u00ed stres. <\/strong>Cvi\u010denie v kombin\u00e1cii s in\u00fdmi met\u00f3dami zvl\u00e1dania stresu zaru\u010dene zlep\u0161\u00ed ka\u017edodenn\u00fd \u017eivot.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/06\/cz_jakub_enzl_082024_15_4500-1124x843.jpg\" alt=\"Vplyv cvi\u010denia na stres\" class=\"wp-image-730165\" title=\"Vplyv cvi\u010denia na stres\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_jakub_enzl_082024_15_4500-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_jakub_enzl_082024_15_4500-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_jakub_enzl_082024_15_4500-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_jakub_enzl_082024_15_4500-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Pravideln\u00e9 cvi\u010denie resetuje dopam\u00ednov\u00fd syst\u00e9m<\/h3>\n\n\n\n<p><strong>N\u00e1ladu a psychick\u00e9 zdravie<\/strong> ovplyv\u0148uj\u00fa prim\u00e1rne l\u00e1tky, ktor\u00e9 sa nach\u00e1dzaj\u00fa v mozgu a sl\u00fa\u017eia na prenos sign\u00e1lu medzi neur\u00f3nmi &#8211; neurotransmitery. Medzi naj\u010dastej\u0161ie sklo\u0148ovan\u00e9 l\u00e1tky v kontexte n\u00e1lady a psychick\u00e9ho zdravia patria <strong>dopam\u00edn a seroton\u00edn. <\/strong>Obom t\u00fdmto l\u00e1tkam sa u\u017e hovorilo ako o molekul\u00e1ch \u0161\u0165astia. To v\u0161ak nie je tak celkom pravda.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/blog\/dopamin-prinasa-radost-motivaciu-ale-jeho-nadbytok-moze-skodit-potrebujeme-dopaminovy-detox\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dopam\u00edn<\/strong><\/a> je neurotransmiter, ktor\u00fd n\u00e1s poh\u00e1\u0148a k \u010dinnostiam t\u00fdm, \u017ee vyvol\u00e1va <strong>pocit o\u010dak\u00e1vanej odmeny.<\/strong> Ke\u010f rob\u00edme nie\u010do pr\u00edjemn\u00e9 alebo u\u017eito\u010dn\u00e9, hladina dopam\u00ednu st\u00fapne a mozog si to \u201ezapam\u00e4t\u00e1\u201c ako hodnotn\u00e9 spr\u00e1vanie. Probl\u00e9m nast\u00e1va pri z\u00e1vislostiach, ke\u010f sa tento syst\u00e9m naru\u0161\u00ed \u2013 drogy alebo n\u00e1vykov\u00e9 spr\u00e1vanie sp\u00f4sobuj\u00fa extr\u00e9mne n\u00e1rasty dopam\u00ednu, na ktor\u00e9 si mozog zvykne. \u010casom sa <strong>zn\u00ed\u017ei citlivos\u0165<\/strong> mozgu na dopam\u00edn, tak\u017ee <strong>be\u017en\u00e9 veci prest\u00e1vaj\u00fa prin\u00e1\u0161a\u0165 rados\u0165.<\/strong> V\u00fdsledkom je, \u017ee \u010dlovek sa \u010doraz viac spolieha na n\u00e1vykov\u00fa l\u00e1tku alebo spr\u00e1vanie, aby v\u00f4bec nie\u010do c\u00edtil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobne vieme mozog \u201evy\u0161\u0165avi\u0165\u201c od dopam\u00ednu <a href=\"https:\/\/gymbeam.sk\/blog\/ako-na-nas-vplyva-neustale-scrollovanie-socialnych-sieti\/\" target=\"_blank\" rel=\"noreferrer noopener\">scrollovan\u00edm soci\u00e1lnych siet\u00ed<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-obmedzit-vysoko-priemyselne-spracovane-potraviny-a-jest-zdravsie\/\" target=\"_blank\" rel=\"noreferrer noopener\">nezdrav\u00fdm jedlom<\/a> \u010di prehnan\u00fdm sledovan\u00edm seri\u00e1lov. V\u0161etky \u010dinnosti, ktor\u00e9 n\u00e1s dost\u00e1vaj\u00fa do <strong>dopam\u00ednov\u00e9ho deficitu<\/strong>, n\u00e1m <strong>kradn\u00fa <\/strong>nielen <strong>pozornos\u0165<\/strong>, ale aj <strong>motiv\u00e1ciu robi\u0165 in\u00e9 veci.<\/strong> \u013dudovo sa t\u00fdmto neprodukt\u00edvnym a nezdrav\u00fdm \u010dinnostiam hovor\u00ed <strong>\u201clacn\u00fd dopam\u00edn\u201d.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravideln\u00fdm cvi\u010den\u00edm vieme mozog v dopam\u00ednovom deficite <strong>prenastavi\u0165<\/strong>. Ak nejde o \u0165a\u017ek\u00fa z\u00e1vislos\u0165 na drog\u00e1ch, ale o miernej\u0161ie zdroje \u201clacn\u00e9ho\u201d dopam\u00ednu, vieme sa do zdrav\u0161ieho a viac motivovan\u00e9ho stavu dosta\u0165 fyzickou aktivitou. Silov\u00fd tr\u00e9ning <strong>zvy\u0161uje po\u010det dopam\u00ednov\u00fdch receptorov v mozgu<\/strong>. To znamen\u00e1, \u017ee mozog dok\u00e1\u017ee lep\u0161ie odpoveda\u0165 aj na mal\u00e9 d\u00e1vky dopam\u00ednu a nevy\u017eaduje tak\u00e9 mno\u017estvo, ak\u00e9 mu d\u00e1valo nezdrav\u00e9 jedlo \u010di scrollovanie soci\u00e1lnych siet\u00ed. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cvi\u010den\u00edm tie\u017e st\u00fapa hladina dopam\u00ednu, ktor\u00e1 je spojen\u00e1 s dlhodob\u00fdm posilnen\u00edm motiv\u00e1cie. Okrem efektu na dopam\u00ednov\u00fd syst\u00e9m je po\u010das cvi\u010denia zv\u00fd\u0161en\u00e1 aj tvorba <strong>seroton\u00ednu<\/strong> v mozgu. Serotonin m\u00f4\u017eeme pova\u017eova\u0165 za <strong>molekulu \u0161\u0165astia sk\u00f4r ne\u017e dopam\u00edn.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V princ\u00edpe funguje ako protiv\u00e1ha dopam\u00ednu:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>dopam\u00edn <\/strong>n\u00e1m hovor\u00ed, \u017ee <strong>chceme st\u00e1le viac<\/strong> <\/li>\n\n\n\n<li><strong>seroton\u00edn <\/strong>je inhibi\u010dn\u00fd a hovor\u00ed n\u00e1m o tom, \u017ee <strong>m\u00e1me dos\u0165<\/strong> <\/li>\n<\/ul>\n\n\n\n<p>Pr\u00edjemn\u00fd pocit spokojnosti je sprostredkovan\u00fd seroton\u00ednom. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup>&nbsp;<\/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=\"28082,48841,51088,81622,86395,104017\" ><\/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<h3 class=\"wp-block-heading\">3. Cvi\u010denie vyplavuje v mozgu \u201edrogy\u201c<\/h3>\n\n\n\n<p>Napriek tomu, \u017ee v\u0161etci radi hovor\u00edme o <strong>endorf\u00ednoch po cvi\u010den\u00ed<\/strong>, pravdou je, \u017ee len m\u00e1lo z nich re\u00e1lne prech\u00e1dza do mozgu. S\u00fa vylu\u010dovan\u00e9 prim\u00e1rne v miestach, kde doch\u00e1dza k po\u0161kodeniu a tlmia tam boles\u0165. Tak\u00e9to po\u0161kodenie vznik\u00e1 aj po\u010das intenz\u00edvneho cvi\u010denia. \u010co v\u0161ak sp\u00f4sobuje ten <strong>pr\u00edjemn\u00fd pocit po n\u00e1ro\u010dnom tr\u00e9ningu<\/strong>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem spom\u00ednan\u00e9ho seroton\u00ednu s\u00fa to <strong>endokanabinoidy<\/strong>, teda l\u00e1tky produkovan\u00e9 mozgom, ktor\u00e9 p\u00f4sobia na kanabinoidn\u00e9 receptory. S\u00fa to tie ist\u00e9 receptory, na ktor\u00e9 p\u00f4sob\u00ed THC a in\u00e9 n\u00e1vykov\u00e9 omamn\u00e9 l\u00e1tky. Predpona <strong>\u201eendo-\u201c<\/strong> v\u0161ak znamen\u00e1, \u017ee s\u00fa produkovan\u00e9 na\u0161im telom. Po cvi\u010den\u00ed si teda mozog vyr\u00e1ba vlastn\u00e9 \u201cdrogy\u201d. Podobn\u00fd efekt m\u00e1 aj \u201etr\u00e1penie\u201c tela pri <a href=\"https:\/\/gymbeam.sk\/blog\/ako-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu\/\" target=\"_blank\" rel=\"noreferrer noopener\">otu\u017eovan\u00ed<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/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\">4. Svaly s\u00fa zdrojom l\u00e1tok, ktor\u00e9 m\u00f4\u017eu pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 depres\u00edvne sympt\u00f3my<\/h3>\n\n\n\n<p>Silov\u00fd tr\u00e9ning, ktor\u00fd sp\u00fa\u0161\u0165a stresov\u00fa odpove\u010f, je z\u00e1rove\u0148 <strong>zdrojom z\u00e1palu<\/strong> v pracuj\u00facich svaloch. Telo sa preto mus\u00ed intenz\u00edvnemu tr\u00e9ningu prisp\u00f4sobi\u0165, aby bola zachovan\u00e1 <strong>homeost\u00e1za<\/strong>, teda stav vn\u00fatornej rovnov\u00e1hy v tele. Silov\u00fd tr\u00e9ning teda stimuluje bunky imunitn\u00e9ho syst\u00e9mu, aby opravovali potenci\u00e1lne po\u0161kodenie a zni\u017eovali z\u00e1pal. Najnov\u0161ie poznatky nazna\u010duj\u00fa, \u017ee depresia je ochorenie <strong>sprev\u00e1dzan\u00e9 z\u00e1palov\u00fdm procesom<\/strong>, ktor\u00fd negat\u00edvne ovplyv\u0148uje fungovanie mozgu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem lep\u0161ie funguj\u00facej imunity s\u00fa svaly aj zdrojom l\u00e1tok, ktor\u00e9 reguluj\u00fa z\u00e1palov\u00fa odpove\u010f. Tieto l\u00e1tky sa naz\u00fdvaj\u00fa <strong>cytok\u00edny <\/strong>a sprostredkuj\u00fa sign\u00e1ly o z\u00e1pale v tele. <strong>Svalov\u00e9 kontrakcie s\u00fa zdrojom protiz\u00e1palov\u00fdch cytok\u00ednov<\/strong>, ktor\u00e9 ozna\u010dujeme ako myok\u00edny. Medzi najzn\u00e1mej\u0161ie patria interleuk\u00edn 6 (IL-6) a interleuk\u00edn 15 (IL-15). <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9, 10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>IL-6<\/strong> je pri imunitnej odpovedi z\u00e1palov\u00fd, no po\u010das cvi\u010denia sa produkuje vo ve\u013ekom mno\u017estve a pom\u00e1ha zlep\u0161ova\u0165 citlivos\u0165 na inzul\u00edn, pri\u010dom p\u00f4sob\u00ed <strong>protiz\u00e1palovo.<\/strong> Spolu s <strong>IL-15<\/strong> maj\u00fa schopnos\u0165 prenika\u0165 a\u017e do <strong>mozgu a zni\u017eova\u0165 z\u00e1pal aj lok\u00e1lne.<\/strong> IL-15 z\u00e1rove\u0148 p\u00f4sob\u00ed na mozog rovnak\u00fdm mechanizmom ako be\u017ene predpisovan\u00e9 antidepres\u00edva, ktor\u00e9 zabra\u0148uj\u00fa sp\u00e4tn\u00e9mu vychyt\u00e1vaniu seroton\u00ednu. Pr\u00e1ve preto sa pravideln\u00e1 fyzick\u00e1 aktivita uk\u00e1zala ako efekt\u00edvny sp\u00f4sob lie\u010dby slabej a\u017e miernej depresie. <strong>IL-15 produkovan\u00fd svalmi priamo zvy\u0161uje koncentr\u00e1ciu seroton\u00ednu v mozgu<\/strong>, p\u00f4sob\u00ed antidepres\u00edvne a zlep\u0161uje n\u00e1ladu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/06\/cz_immanuel_adenubi_04-052023_16_optimized_5000-1124x749.jpg\" alt=\"Silov\u00fd tr\u00e9ning m\u00e1 protiz\u00e1palov\u00e9 \u00fa\u010dinky\" class=\"wp-image-730201\" title=\"Silov\u00fd tr\u00e9ning m\u00e1 protiz\u00e1palov\u00e9 \u00fa\u010dinky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_immanuel_adenubi_04-052023_16_optimized_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_immanuel_adenubi_04-052023_16_optimized_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_immanuel_adenubi_04-052023_16_optimized_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_immanuel_adenubi_04-052023_16_optimized_5000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Pravideln\u00e9 cvi\u010denie zlep\u0161uje kvalitu sp\u00e1nku<\/h3>\n\n\n\n<p>Kvalitn\u00fd a dostato\u010dne dlh\u00fd <strong>sp\u00e1nok <\/strong>(7 a\u017e 9 hod\u00edn) je neoddelite\u013enou <strong>s\u00fa\u010das\u0165ou dobr\u00e9ho du\u0161evn\u00e9ho zdravia.<\/strong> \u013dudia s nedostatkom sp\u00e1nku (menej ako 7 hod\u00edn) s\u00fa vystaven\u00ed vy\u0161\u0161iemu riziku \u00fazkosti a depres\u00edvnych sympt\u00f3mov.<sup> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravideln\u00e9 cvi\u010denie zlep\u0161uje kvalitu a d\u013a\u017eku sp\u00e1nku. \u013dudia, ktor\u00ed <strong>cvi\u010dia aspo\u0148 30 min\u00fat denne<\/strong>, maj\u00fa <strong>sp\u00e1nok o 15 min\u00fat dlh\u0161\u00ed a kvalitnej\u0161\u00ed,<\/strong> \u010do m\u00e1 nezanedbate\u013en\u00fd vplyv na ment\u00e1lnu pohodu. Nie nadarmo sa hovor\u00ed \u201evyspa\u0165 sa do ru\u017eova\u201c. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13]<\/mark><\/sup><\/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<h3 class=\"wp-block-heading\">6. Silov\u00fd tr\u00e9ning a tvorba nov\u00fdch spojen\u00ed v mozgu&nbsp;<\/h3>\n\n\n\n<p>Predpokladom zdrav\u00e9ho mozgu s\u00fa spojenia medzi neur\u00f3nmi. Tie v pr\u00edpade depresie a in\u00fdch psychick\u00fdch ochoren\u00ed <strong>slabn\u00fa a str\u00e1caj\u00fa sa<\/strong>. Schopnos\u0165 mozgu vytv\u00e1ra\u0165 <strong>nov\u00e9 spojenia<\/strong> sa naz\u00fdva <strong>neuroplasticita<\/strong>. V\u010faka nej sa vieme aj po\u010das \u017eivota u\u010di\u0165 nov\u00e9 veci, vytv\u00e1ra\u0165 spomienky a preprogramova\u0165 mozog.<sup> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravideln\u00fdm cvi\u010den\u00edm sa v mozgu uvo\u013e\u0148uj\u00fa <strong>neurotrofick\u00e9 faktory ako je BDNF<\/strong>, ktor\u00e9 stimuluj\u00fa tvorbu nov\u00fdch spojen\u00ed. Zdravie mozgu, a teda aj mysle, z\u00e1vis\u00ed od schopnosti vytv\u00e1ra\u0165 nov\u00e9 spojenia. Preto je silov\u00fd tr\u00e9ning v tomto oh\u013eade nenahradite\u013en\u00fd. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/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\">Horm\u00f3ny a l\u00e1tky ovplyvnen\u00e9 cvi\u010den\u00edm<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>L\u00e1tka<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>\u010co sa deje<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Efekt<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Kortizol<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">najprv \u2191\u2191\u2191, potom \u2193\u2193\u2193<\/td><td class=\"has-text-align-center\" data-align=\"center\">lep\u0161ia odolnos\u0165 na stres<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Dopam\u00edn<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2191\u2191\u2191<\/td><td class=\"has-text-align-center\" data-align=\"center\">viac motiv\u00e1cie, lep\u0161ia n\u00e1lada<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Seroton\u00edn<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2191\u2191\u2191<\/td><td class=\"has-text-align-center\" data-align=\"center\">lep\u0161ia n\u00e1lada, vn\u00fatorn\u00fd pokoj<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>endokanabinoidy<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2191\u2191\u2191<\/td><td class=\"has-text-align-center\" data-align=\"center\">mierna euf\u00f3ria po cvi\u010den\u00ed<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>IL-6, IL-15<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2191\u2191\u2191<\/td><td class=\"has-text-align-center\" data-align=\"center\">antidepres\u00edvny efekt, zn\u00ed\u017een\u00fd z\u00e1pal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>BDNF<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2191\u2191\u2191<\/td><td class=\"has-text-align-center\" data-align=\"center\">viac spojen\u00ed v mozgu &#8211; neuroplaticita<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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><strong>Psychick\u00e9 zdravie<\/strong> je ve\u013ekou t\u00e9mou 21. storo\u010dia a \u010doraz viac \u013eud\u00ed je diagnostikovan\u00fdch s depresiou, \u00fazkostnou poruchou alebo in\u00fdm psychick\u00fdm probl\u00e9mom. Spolo\u010dn\u00fdm znakom probl\u00e9mov s du\u0161evn\u00fdm zdrav\u00edm je <strong>neexistuj\u00faca univerz\u00e1lna lie\u010dba<\/strong>, \u010do pramen\u00ed z faktu, \u017ee sympt\u00f3my a pr\u00ed\u010diny sa od pacienta k pacientovi l\u00ed\u0161ia. Neexistuje jeden postup, ktor\u00fd by fungoval na v\u0161etk\u00fdch rovnako. Napriek tomu sa predpisuje obrovsk\u00e9 mno\u017estvo antidepres\u00edv a anxiolyt\u00edk. Tieto lieky vedia pacientom zmeni\u0165 \u017eivot, no u in\u00fdch nevyrie\u0161ia ani sympt\u00f3my, ani pr\u00ed\u010dinu ich ochorenia. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]&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>Ukazuje sa, \u017ee <strong>pravideln\u00e1 fyzick\u00e1 aktivita<\/strong> m\u00f4\u017ee by\u0165 ve\u013emi vhodn\u00fdm <strong>doplnkom k \u0161tandardnej lie\u010dbe<\/strong> depres\u00edvnych sympt\u00f3mov a \u00fazkost\u00ed, no podobne ako farmakoterapia, nefunguje univerz\u00e1lne. V pr\u00edpade miernych pr\u00edpadov depresie vie ma\u0165 pravideln\u00e9 cvi\u010denie lep\u0161\u00ed efekt ako samotn\u00e9 antidepres\u00edva. Probl\u00e9mom fyzickej aktivity je, \u017ee pacient \u010dasto nem\u00e1 silu ani na be\u017en\u00e9 \u010dinnosti. Preto je v\u017edy d\u00f4le\u017eit\u00fd doh\u013ead odborn\u00edkov.&nbsp;<br>V pr\u00edpade t\u00fdch \u0161\u0165astnej\u0161\u00edch, ktor\u00fdch tr\u00e1pi sk\u00f4r <strong>zl\u00e1 n\u00e1lada, stres,<\/strong> \u010di prirodzen\u00e9, no nie zni\u010duj\u00face \u00fazkosti, vie by\u0165 pravideln\u00e9 <strong>cvi\u010denie ve\u013emi v\u00fdraznou zmenou v \u017eivote.<\/strong> Preuk\u00e1zate\u013ene zlep\u0161uje nielen fyzick\u00e9, ale aj psychick\u00e9 zdravie, kvalitu sp\u00e1nku a n\u00e1ladu.<\/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\/nootropics-and-the-brain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNootropics and the brain\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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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>M\u00f4\u017ee cvi\u010denie zlep\u0161i\u0165 du\u0161evn\u00e9 zdravie? Ukazuje sa, \u017ee dokonca viac, ako sme si mysleli. Dok\u00e1\u017ee nielen zn\u00ed\u017ei\u0165 stres, ale aj napr\u00edklad podpori\u0165 tvorbu dopam\u00ednu. Ako inak silov\u00fd tr\u00e9ning ovplyv\u0148uje psychiku sa do\u010d\u00edtate v \u010dl\u00e1nku.<\/p>\n","protected":false},"author":239,"featured_media":729960,"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":[6137,6131,6160,6069,6082],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-729959","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-silovy-trening","9":"tag-spanok","10":"tag-stres","11":"tag-zdravie","12":"tag-zdravy-zivotny-styl","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 sp\u00f4sobov, ak\u00fdmi cvi\u010denie zlep\u0161uje psychick\u00e9 zdravie - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako silov\u00fd tr\u00e9ning ovplyv\u0148uje stres, n\u00e1ladu, hladinu dopam\u00ednu a du\u0161evn\u00e9 zdravie. 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