{"id":786389,"date":"2026-05-11T09:00:00","date_gmt":"2026-05-11T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=786389"},"modified":"2026-05-11T19:24:30","modified_gmt":"2026-05-11T17:24:30","slug":"sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/","title":{"rendered":"Sarkop\u00e9nia: Tich\u00e1 strata svalov, ktor\u00fa sa oplat\u00ed zastavi\u0165 v\u010das\u00a0"},"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\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#Co_je_sarkopenia\" title=\"\u010co je sarkop\u00e9nia?&nbsp;\">\u010co je sarkop\u00e9nia?&nbsp;<\/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\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#Je_sarkopenia_uznane_ochorenie\" title=\"Je sarkop\u00e9nia uznan\u00e9 ochorenie?&nbsp;\">Je sarkop\u00e9nia uznan\u00e9 ochorenie?&nbsp;<\/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\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#Aky_je_rozdiel_medzi_primarnou_a_sekundarnou_sarkopeniou\" title=\"Ak\u00fd je rozdiel medzi prim\u00e1rnou a sekund\u00e1rnou sarkop\u00e9niou?&nbsp;\">Ak\u00fd je rozdiel medzi prim\u00e1rnou a sekund\u00e1rnou sarkop\u00e9niou?&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\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#Co_je_sarkopenicka_obezita\" title=\"\u010co je sarkopenick\u00e1 obezita?&nbsp;\">\u010co je sarkopenick\u00e1 obezita?&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\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#Aky_je_rozdiel_medzi_prirodzenym_ubytkom_svalov_a_sarkopeniou\" title=\"Ak\u00fd je rozdiel medzi prirodzen\u00fdm \u00fabytkom svalov a sarkop\u00e9niou?\">Ak\u00fd je rozdiel medzi prirodzen\u00fdm \u00fabytkom svalov a sarkop\u00e9niou?<\/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\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#Kedy_zacina_prirodzena_strata_svalovej_hmoty\" title=\"Kedy za\u010d\u00edna prirodzen\u00e1 strata svalovej hmoty?&nbsp;\">Kedy za\u010d\u00edna prirodzen\u00e1 strata svalovej hmoty?&nbsp;<\/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\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#Ako_sarkopeniu_rozoznat_Diagnostika_a_skrining\" title=\"Ako sarkop\u00e9niu rozozna\u0165? Diagnostika a skr\u00edning\">Ako sarkop\u00e9niu rozozna\u0165? Diagnostika a skr\u00edning<\/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\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#Ake_su_prve_varovne_signaly_sarkopenie\" title=\"Ak\u00e9 s\u00fa prv\u00e9 varovn\u00e9 sign\u00e1ly sarkop\u00e9nie?&nbsp;\">Ak\u00e9 s\u00fa prv\u00e9 varovn\u00e9 sign\u00e1ly sarkop\u00e9nie?&nbsp;<\/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\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#Kto_by_mal_absolvovat_skrining_sarkopenie\" title=\"Kto by mal absolvova\u0165 skr\u00edning sarkop\u00e9nie?&nbsp;\">Kto by mal absolvova\u0165 skr\u00edning sarkop\u00e9nie?&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\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#Ako_prebieha_diagnostika_sarkopenie_krok_za_krokom\" title=\"Ako prebieha diagnostika sarkop\u00e9nie krok za krokom?\">Ako prebieha diagnostika sarkop\u00e9nie krok za krokom?<\/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\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#Preco_je_svalova_hmota_dolezita_pre_zdrave_starnutie\" title=\"Pre\u010do je svalov\u00e1 hmota d\u00f4le\u017eit\u00e1 pre zdrav\u00e9 starnutie?\">Pre\u010do je svalov\u00e1 hmota d\u00f4le\u017eit\u00e1 pre zdrav\u00e9 starnutie?<\/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\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#Ake_su_hlavne_priciny_sarkopenie\" title=\"Ak\u00e9 s\u00fa hlavn\u00e9 pr\u00ed\u010diny sarkop\u00e9nie?&nbsp;\">Ak\u00e9 s\u00fa hlavn\u00e9 pr\u00ed\u010diny sarkop\u00e9nie?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#Ako_predchadzat_sarkopenii_a_budovat_svalovu_hmotu_v_kazdom_veku\" title=\"Ako predch\u00e1dza\u0165 sarkop\u00e9nii a budova\u0165 svalov\u00fa hmotu v ka\u017edom veku?&nbsp;\">Ako predch\u00e1dza\u0165 sarkop\u00e9nii a budova\u0165 svalov\u00fa hmotu v ka\u017edom veku?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#Co_na_sarkopeniu_zabera_a_co_nie\" title=\"\u010co na sarkop\u00e9niu zaber\u00e1 a \u010do nie?&nbsp;\">\u010co na sarkop\u00e9niu zaber\u00e1 a \u010do nie?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#Najcastejsie_otazky_FAQ\" title=\"Naj\u010dastej\u0161ie ot\u00e1zky (FAQ)\">Naj\u010dastej\u0161ie ot\u00e1zky (FAQ)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#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>Vedeli ste, \u017ee <strong>svaly za\u010d\u00ednate str\u00e1ca\u0165 u\u017e po tridsiatke<\/strong>, a to aj ke\u010f sa c\u00edtite skvele? Tento tich\u00fd proces sa vol\u00e1 <strong>sarkop\u00e9nia<\/strong> a v\u00e4\u010d\u0161ina \u013eud\u00ed na\u0148 pr\u00edde a\u017e vtedy, ke\u010f je v\u00fdrazne \u0165a\u017e\u0161ie vr\u00e1ti\u0165 veci do p\u00f4vodn\u00e9ho stavu. Dobrou spr\u00e1vou je, \u017ee <strong>vo svojich ruk\u00e1ch m\u00e1te ove\u013ea viac, ne\u017e si mysl\u00edte<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sarkop\u00e9nia nie je nevyhnutn\u00fd osud staroby a net\u00fdka sa len seniorov. Jej tempo si z\u00e1sadne formujete u\u017e dnes, svoj\u00edm \u017eivotn\u00fdm \u0161t\u00fdlom. V tomto \u010dl\u00e1nku sa dozviete, <strong>ako rozpozna\u0165 jej prv\u00e9 sign\u00e1ly, pre\u010do vznik\u00e1 a \u010do konkr\u00e9tne robi\u0165<\/strong>, aby ste si silu a pohyblivos\u0165 udr\u017eali aj v sedemdesiatke.<\/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\">R\u00fdchle zhrnutie: \u010co je sarkop\u00e9nia a ako jej predch\u00e1dza\u0165?&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u010co je sarkop\u00e9nia:<\/strong> Postupn\u00e1 strata svalovej hmoty, sily a funkcie spojen\u00e1 so starnut\u00edm. Od roku 2016 je ofici\u00e1lne uznan\u00e1 ako ochorenie s diagnostick\u00fdm k\u00f3dom ICD-10 M62.84.<\/li>\n\n\n\n<li><strong>Kedy za\u010d\u00edna:<\/strong> U\u017e po 30. roku \u017eivota str\u00e1came 3 \u2013 8 % svalovej hmoty za dek\u00e1du, po 60. roku sa tempo v\u00fdrazne zr\u00fdch\u013euje. Sila pritom kles\u00e1 2 \u2013 5-kr\u00e1t r\u00fdchlej\u0161ie ne\u017e samotn\u00e1 svalov\u00e1 hmota.<\/li>\n\n\n\n<li><strong>Pre\u010do na nej z\u00e1le\u017e\u00ed:<\/strong> Siln\u00e9 svaly reguluj\u00fa cukor v krvi, chr\u00e1nia kosti, podporuj\u00fa mozog, srdce, n\u00e1ladu aj dlhovekos\u0165.&nbsp;<\/li>\n\n\n\n<li><strong>Ako jej predch\u00e1dza\u0165:<\/strong> D\u00f4le\u017eit\u00fd je silov\u00fd tr\u00e9ning,dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn, kvalitn\u00fd sp\u00e1nok a pr\u00edpadne suplement\u00e1cia kreat\u00ednom.<\/li>\n\n\n\n<li><strong>Pozor na m\u00fdty:<\/strong> Sarkop\u00e9nia nie je len probl\u00e9mom seniorov a nie je nevyhnutn\u00fdm osudom staroby. Za\u010da\u0165 sa s prevenciou oplat\u00ed v ka\u017edom veku.&nbsp;<\/li>\n<\/ul>\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_je_sarkopenia\"><\/span>\u010co je sarkop\u00e9nia?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30312372\/\"><strong>Sarkop\u00e9nia<\/strong><\/a><strong> je ochorenie kostrov\u00e9ho svalstva charakterizovan\u00e9 zn\u00ed\u017eenou svalovou silou, svalovou hmotou alebo jej kvalitou a zhor\u0161en\u00fdm fyzick\u00fdm v\u00fdkonom.<\/strong> Eur\u00f3pska pracovn\u00e1 skupina pre sarkop\u00e9niu u star\u0161\u00edch \u013eud\u00ed (EWGSOP) ju v <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30312372\/\">revidovanom konsenze z roku 2019<\/a> ofici\u00e1lne klasifikuje ako <strong>svalov\u00e9 ochorenie <\/strong>s nepriazniv\u00fdmi zmenami, ktor\u00e9 sa hromadia po\u010das \u017eivota.<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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Term\u00edn sarkop\u00e9nia poch\u00e1dza z gr\u00e9ckych v\u00fdrazov <strong>\u201esarx&#8221; (m\u00e4so, sval)<\/strong> a <strong>\u201epenia&#8221; (strata, nedostatok)<\/strong>. Pojem ako prv\u00fd zaviedol v roku 1989 americk\u00fd v\u00fdskumn\u00edk Irwin Rosenberg, aby pomenoval <strong>vekom podmienen\u00fa stratu svalovej hmoty.<\/strong> <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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/05\/image-8-1124x749.jpeg\" alt=\"\u010co je sarkop\u00e9nia?\" class=\"wp-image-786403\" title=\"\u010co je sarkop\u00e9nia?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/image-8-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/image-8-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/image-8-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/image-8.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_sarkopenia_uznane_ochorenie\"><\/span>Je sarkop\u00e9nia uznan\u00e9 ochorenie?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u00c1no, od okt\u00f3bra 2016 je sarkop\u00e9nia <\/strong><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5114626\/\"><strong>ofici\u00e1lne uznan\u00e9 samostatn\u00e9 ochorenie<\/strong><\/a><strong> s vlastn\u00fdm diagnostick\u00fdm k\u00f3dom ICD-10-CM M62.84.<\/strong> K\u00f3d schv\u00e1lilo americk\u00e9 Centrum pre kontrolu a prevenciu chor\u00f4b (CDC) a do platnosti vst\u00fapil <a href=\"https:\/\/www.jamda.com\/article\/S1525-8610(16)30181-5\/abstract\"><strong>1. okt\u00f3bra 2016<\/strong><\/a>. Toto uznanie posunulo sarkop\u00e9niu z kateg\u00f3rie probl\u00e9mov typick\u00fdch pre norm\u00e1lne starnutie do roviny klinicky diagnostikovate\u013en\u00e9ho a lie\u010dite\u013en\u00e9ho ochorenia. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,10]<\/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\">Ak\u00e9 s\u00fa diagnostick\u00e9 krit\u00e9ri\u00e1 sarkop\u00e9nie pod\u013ea EWGSOP?<\/h3>\n\n\n\n<p><strong>Hlavn\u00fdm krit\u00e9riom diagn\u00f3zy sarkop\u00e9nie u\u017e nie je n\u00edzka svalov\u00e1 hmota, ale n\u00edzka svalov\u00e1 sila.<\/strong> EWGSOP v roku 2019 z\u00e1sadne prepracovalo p\u00f4vodn\u00fa defin\u00edciu z roku 2010 a <strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30312372\/\">posunulo d\u00f4raz z mno\u017estva svalov na ich funk\u010dnos\u0165<\/a>, <\/strong>preto\u017ee svalov\u00e1 sila lep\u0161ie predpoved\u00e1 nepriazniv\u00e9 zdravotn\u00e9 d\u00f4sledky ne\u017e samotn\u00e1 svalov\u00e1 hmota. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3,11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">EWGSOP rozli\u0161uje tri \u0161t\u00e1di\u00e1 sarkop\u00e9nie<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pravdepodobn\u00e1 sarkop\u00e9nia (<em>probable<\/em>): <\/strong>zn\u00ed\u017een\u00e1 svalov\u00e1 sila (napr. sila stisku ruky, sit-to-stand test) <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Potvrden\u00e1 sarkop\u00e9nia (<em>confirmed<\/em>): <\/strong>zn\u00ed\u017een\u00e1 svalov\u00e1 sila, dokumentovan\u00e1 n\u00edzka svalov\u00e1 hmota alebo kvalita (meran\u00e1 pomocou DXA alebo bioelektrickej impedan\u010dnej analzy) <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Z\u00e1va\u017en\u00e1 sarkop\u00e9nia (<em>severe<\/em>): <\/strong>zn\u00ed\u017een\u00e1 svalov\u00e1 sila, n\u00edzka svalov\u00e1 hmota, zhor\u0161en\u00fd fyzick\u00fd v\u00fdkon <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/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<h4 class=\"wp-block-heading\">Hrani\u010dn\u00e9 hodnoty krit\u00e9ri\u00ed sarkop\u00e9nie pod\u013ea EWGSOP2<\/h4>\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\">Parameter<\/th><th class=\"has-text-align-center\" data-align=\"center\">Mu\u017ei<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u017deny<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sila stisku ruky (<em>hangrip<\/em>)<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;27 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;16 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Test vst\u00e1vania zo stoli\u010dky (5x)<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15 sek\u00fand<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15 sek\u00fand&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Index svalovej hmoty (ASMI)<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt; 7,0 kg\/m\u00b2&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt; 5,5 kg\/m\u00b2&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">R\u00fdchlos\u0165 ch\u00f4dze<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2264 0,8 m\/s&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2264 0,8 m\/s&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Na r\u00fdchle <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8627754\/\"><strong>skr\u00edningov\u00e9 vyh\u013ead\u00e1vanie rizikov\u00fdch os\u00f4b<\/strong><\/a> sa pou\u017e\u00edva dotazn\u00edk <strong>SARC-F<\/strong> s piatimi ot\u00e1zkami (sila, pomoc pri ch\u00f4dzi, vst\u00e1vanie zo stoli\u010dky, chodenie po schodoch, p\u00e1dy). Sk\u00f3re <strong>\u22654 body z 10<\/strong> nazna\u010duje podozrenie na sarkop\u00e9niu a vy\u017eaduje \u010fal\u0161ie vy\u0161etrenie. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[29]<\/mark><\/sup><\/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=\"Aky_je_rozdiel_medzi_primarnou_a_sekundarnou_sarkopeniou\"><\/span>Ak\u00fd je rozdiel medzi prim\u00e1rnou a sekund\u00e1rnou sarkop\u00e9niou?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Prim\u00e1rna sarkop\u00e9nia je sp\u00f4soben\u00e1 iba starnut\u00edm, zatia\u013e \u010do pr\u00ed\u010dinou sekund\u00e1rnej sarkop\u00e9nie s\u00fa okrem veku aj in\u00e9 faktory.<\/strong> Toto rozl\u00ed\u0161enie je k\u013e\u00fa\u010dov\u00e9, preto\u017ee ovplyv\u0148uje sp\u00f4sob lie\u010dby. <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<ul class=\"wp-block-list\">\n<li><strong>Prim\u00e1rna sarkop\u00e9nia <\/strong>vznik\u00e1 ako s\u00fa\u010das\u0165 prirodzen\u00e9ho biologick\u00e9ho starnutia bez inej zjavnej pr\u00ed\u010diny <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Sekund\u00e1rna sarkop\u00e9nia <\/strong>je d\u00f4sledkom chronick\u00fdch ochoren\u00ed (napr. zlyhanie srdca, obli\u010diek, onkologick\u00e9ho ochorenia), nedostatku pohybu, podv\u00fd\u017eivy alebo dlhodobej nehybnosti. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_sarkopenicka_obezita\"><\/span>\u010co je sarkopenick\u00e1 obezita?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9210010\/\"><strong>Sarkopenick\u00e1 obezita<\/strong><\/a><strong> je klinick\u00fd stav, pri ktorom sa s\u00fa\u010dasne vyskytuje strata svalovej hmoty a jej funkcie spolu s nadmern\u00fdm hromaden\u00edm tukov\u00e9ho tkaniva.<\/strong> V roku 2022 sa Eur\u00f3pska spolo\u010dnos\u0165 pre klinick\u00fa v\u00fd\u017eivu a metabolizmus (ESPEN) spolu s Eur\u00f3pskou asoci\u00e1ciou pre \u0161t\u00fadium obezity (EASO) <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9210010\/\">prv\u00fdkr\u00e1t ofici\u00e1lne zhodli<\/a> na jej defin\u00edcii a diagnostick\u00fdch krit\u00e9ri\u00e1ch. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ide o obzvl\u00e1\u0161\u0165 rizikov\u00fd stav, preto\u017ee <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11222587\/\">nadbytok tuku a strata svalov sa navz\u00e1jom podporuj\u00fa<\/a>. <strong>Tukov\u00e9 tkanivo zvy\u0161uje z\u00e1pal, <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/citlivost-na-inzulin-a-ako-ju-zvysit-pre-lepsie-odburavanie-tukov\/\"><strong>inzul\u00ednov\u00fa rezistenciu<\/strong><\/a> a <strong>\u00fabytok svalov,<\/strong> zatia\u013e \u010do strata svalov <strong>zni\u017euje v\u00fddaj energie<\/strong> a <strong>podporuje \u010fal\u0161ie ukladanie tuku. <\/strong>Z <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34229269\/\">rozsiahlej metaanal\u00fdzy<\/a> vyplynulo, \u017ee sarkopenick\u00e1 obezita <strong>celosvetovo postihuje pribli\u017ene 11 % \u013eud\u00ed star\u0161\u00edch ako 60 rokov, <\/strong>s v\u00fdrazn\u00fdm n\u00e1rastom po sedemdesiatke. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12,19]<\/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\/2026\/05\/image-1124x749.jpeg\" alt=\"\u010co je sarkopenick\u00e1 obezita?\" class=\"wp-image-786395\" title=\"\u010co je sarkopenick\u00e1 obezita?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/image-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/image-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/image-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/image.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aky_je_rozdiel_medzi_prirodzenym_ubytkom_svalov_a_sarkopeniou\"><\/span>Ak\u00fd je rozdiel medzi prirodzen\u00fdm \u00fabytkom svalov a sarkop\u00e9niou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Prirodzen\u00fd \u00fabytok svalov je postupn\u00fd, fyziologick\u00fd proces, ktor\u00fd prebieha u ka\u017ed\u00e9ho \u010dloveka po 30. roku \u017eivota bez v\u00fdrazn\u00e9ho vplyvu na be\u017en\u00e9 fungovanie. Pritom sarkop\u00e9nia je klinicky v\u00fdznamn\u00fd stav, kedy strata svalovej sily a hmoty za\u010d\u00edna obmedzova\u0165 ka\u017edodenn\u00fd \u017eivot.<\/strong> Doch\u00e1dza napr\u00edklad k probl\u00e9mom s ch\u00f4dzou, nosen\u00edm n\u00e1kupu \u010di oby\u010dajn\u00fdm vst\u00e1van\u00edm zo stoli\u010dky. Hranica medzi t\u00fdmito dvoma stavmi je definovan\u00e1 konkr\u00e9tnymi prahov\u00fdmi hodnotami (sila stisku ruky, r\u00fdchlos\u0165 ch\u00f4dze, svalov\u00e1 hmota), ktor\u00e9 stanovuje EWGSOP. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10,11]<\/mark><\/sup><\/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=\"Kedy_zacina_prirodzena_strata_svalovej_hmoty\"><\/span>Kedy za\u010d\u00edna prirodzen\u00e1 strata svalovej hmoty?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Prirodzen\u00e1 strata svalovej hmoty sa za\u010d\u00edna nen\u00e1padne u\u017e po 30. roku \u017eivota a po 60. roku sa v\u00fdrazne zr\u00fdch\u013euje.<\/strong> V tridsiatke a \u0161tyridsiatke je \u00fabytok tak\u00fd pozvo\u013en\u00fd, \u017ee ho v\u00e4\u010d\u0161ina \u013eud\u00ed v\u00f4bec nepoc\u00edti, najm\u00e4 ak zost\u00e1vaj\u00fa akt\u00edvni. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[36,45]<\/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\">Ko\u013eko svalov \u010dlovek strat\u00ed za dek\u00e1du?&nbsp;<\/h3>\n\n\n\n<p><strong>Po 30. roku \u017eivota \u010dlovek str\u00e1ca pribli\u017ene 3 \u2013 8 % svalovej hmoty za dek\u00e1du, pri\u010dom po 60. roku sa tento \u00fabytok v\u00fdrazne zr\u00fdch\u013euje. <\/strong>Konkr\u00e9tne \u010d\u00edsla z\u00e1visia od pohlavia, miery fyzickej aktivity, v\u00fd\u017eivy a celkov\u00e9ho zdravia. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[37]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Tempo straty svalovej hmoty pod\u013ea veku<\/h4>\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\">Vek<\/th><th class=\"has-text-align-center\" data-align=\"center\">Strata svalovej hmoty<\/th><th class=\"has-text-align-center\" data-align=\"center\">Strata svalovej sily<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">30 \u2013 50 rokov<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 \u2013 8 % za dek\u00e1du<\/td><td class=\"has-text-align-center\" data-align=\"center\">mierna, \u010dasto zanedbate\u013en\u00e1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">50 \u2013 60 rokov<\/td><td class=\"has-text-align-center\" data-align=\"center\">zr\u00fdchlenie, najm\u00e4 u \u017eien po menopauze<\/td><td class=\"has-text-align-center\" data-align=\"center\">r\u00fdchlej\u0161ia, \u00fabytok nad 1,5 % ro\u010dne<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Po 70. roku<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,64 \u2013 0,98 % ro\u010dne<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u00fabytok o 2,5 \u2013 4 % ro\u010dne<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Po 80. roku<\/td><td class=\"has-text-align-center\" data-align=\"center\">strata m\u00f4\u017ee dosiahnu\u0165 a\u017e 30 \u2013 40 % oproti vrcholu<\/td><td class=\"has-text-align-center\" data-align=\"center\">v\u00fdrazn\u00fd pokles<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[20,27,37]<\/mark>&nbsp;<\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pre\u010do kles\u00e1 svalov\u00e1 sila r\u00fdchlej\u0161ie ako svalov\u00e1 hmota?&nbsp;<\/h3>\n\n\n\n<p><strong>Svalov\u00e1 sila kles\u00e1 s vekom 2 \u20135 kr\u00e1t r\u00fdchlej\u0161ie ne\u017e svalov\u00e1 hmota, preto\u017ee starnutie ovplyv\u0148uje aj kvalitu svalov, ich nervov\u00fa regul\u00e1ciu a schopnos\u0165 aktivova\u0165 svalov\u00e9 vl\u00e1kna. <\/strong>Pr\u00e1ve preto EWGSOP v roku 2019 zaradilo svalov\u00fa silu ako hlavn\u00e9 krit\u00e9rium pre diagnostiku sarkop\u00e9nie. Lep\u0161ie predpoved\u00e1 zl\u00e9 zdravotn\u00e9 d\u00f4sledky ne\u017e mno\u017estvo samotnej svalovej hmoty. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11,27]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento jav m\u00e1 aj samostatn\u00fd odborn\u00fd n\u00e1zov \u2013 <strong>dynap\u00e9nia<\/strong> (z gr\u00e9ckeho \u201edynamis&#8221; \u2013 sila a \u201epenia&#8221; \u2013 nedostatok). Ide o stav, kedy \u010dlovek <strong>str\u00e1ca svalov\u00fa silu bez v\u00fdraznej straty svalovej hmoty. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[27]<\/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\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_sarkopeniu_rozoznat_Diagnostika_a_skrining\"><\/span>Ako sarkop\u00e9niu rozozna\u0165? Diagnostika a skr\u00edning<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sarkop\u00e9nia sa rozozn\u00e1va pomocou <\/strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30312372\/\"><strong>kombin\u00e1ciou jednoduch\u00fdch funk\u010dn\u00fdch testov, dotazn\u00edkov a v pr\u00edpade potreby aj zobrazovac\u00edch met\u00f3d<\/strong><\/a><strong>, ktor\u00e9 meraj\u00fa svalov\u00fa hmotu.<\/strong> Eur\u00f3pske odborn\u00e9 spolo\u010dnosti odpor\u00fa\u010daj\u00fa postupn\u00fd <strong>4-krokov\u00fd algoritmus,<\/strong> ktor\u00fd za\u010d\u00edna <strong>skr\u00edningom rizikov\u00fdch os\u00f4b <\/strong>a kon\u010d\u00ed <strong>stanoven\u00edm z\u00e1va\u017enosti ochorenia<\/strong>. Cie\u013eom je odhali\u0165 sarkop\u00e9niu \u010do najsk\u00f4r, k\u00fdm sa e\u0161te d\u00e1 zvr\u00e1ti\u0165. <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<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=\"Ake_su_prve_varovne_signaly_sarkopenie\"><\/span>Ak\u00e9 s\u00fa prv\u00e9 varovn\u00e9 sign\u00e1ly sarkop\u00e9nie?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Prv\u00e9 varovn\u00e9 sign\u00e1ly sarkop\u00e9nie sa prejavuj\u00fa postupn\u00fdm zhor\u0161en\u00edm schopnosti vykon\u00e1va\u0165 be\u017en\u00e9 \u010dinnosti.<\/strong> Pr\u00e1ve preto ich v\u00e4\u010d\u0161ina \u013eud\u00ed pripisuje norm\u00e1lnemu starnutiu a vyh\u013ead\u00e1 pomoc a\u017e vtedy, ke\u010f ochorenie pokro\u010d\u00ed do viac obmedzuj\u00facej f\u00e1zy.&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\">Naj\u010dastej\u0161ie skor\u00e9 sign\u00e1ly sarkop\u00e9nie<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pomal\u0161ia ch\u00f4dza<\/li>\n\n\n\n<li>\u0165a\u017e\u0161ie vst\u00e1vanie zo stoli\u010dky alebo z postele&nbsp;<\/li>\n\n\n\n<li>slab\u0161\u00ed stisk ruky<\/li>\n\n\n\n<li>\u010dast\u00e9 zakop\u00e1vanie alebo p\u00e1dy<\/li>\n\n\n\n<li>\u00fanava pri \u010dinnostiach, ktor\u00e9 boli predt\u00fdm be\u017en\u00e9&nbsp;<\/li>\n\n\n\n<li>ne\u00famyseln\u00fd \u00fabytok hmotnosti (\u00fabytok svalovej hmoty pri zachovan\u00ed telesn\u00e9ho tuku)<\/li>\n\n\n\n<li>zn\u00ed\u017eenie obvodu l\u00fdtka&nbsp;<\/li>\n<\/ul>\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=\"Kto_by_mal_absolvovat_skrining_sarkopenie\"><\/span>Kto by mal absolvova\u0165 skr\u00edning sarkop\u00e9nie?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>v\u0161etci dospel\u00ed nad 65 rokov&nbsp;<\/li>\n\n\n\n<li>osoby po dlhej nehybnosti (napr. po \u00faraze, oper\u00e1cii, dlh\u0161om pobyte v nemocnici)<\/li>\n\n\n\n<li>pacienti s chronick\u00fdmi ochoreniami<\/li>\n\n\n\n<li>\u013eudia s ne\u00famyseln\u00fdm \u00fabytkom hmotnosti&nbsp;<\/li>\n\n\n\n<li>osoby pot\u00fdkaj\u00face sa s opakovan\u00fdmi p\u00e1dmi&nbsp;<\/li>\n\n\n\n<li>\u013eudia s podv\u00fd\u017eivou&nbsp;<\/li>\n\n\n\n<li>\u017eeny v menopauze, ktor\u00fdm r\u00fdchlo kles\u00e1 sila a kond\u00edcia&nbsp;<\/li>\n<\/ul>\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_prebieha_diagnostika_sarkopenie_krok_za_krokom\"><\/span>Ako prebieha diagnostika sarkop\u00e9nie krok za krokom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>EWGSOP odpor\u00fa\u010da 4-krokov\u00fd diagnostick\u00fd algoritmus zn\u00e1my pod skratkou <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30312372\/\"><strong>F-A-C-S<\/strong><\/a><strong> (Find &#8211; Assess &#8211; Confirm &#8211; Severity\/ vyh\u013eadanie rizika &#8211; pos\u00fadenie &#8211; potvrdenie &#8211; stanovenie z\u00e1va\u017enosti).<\/strong> <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<ol class=\"wp-block-list\">\n<li><strong>Vyh\u013eadanie rizika (Find): <\/strong>pou\u017eije sa dotazn\u00edk SARC-F alebo podozrenie zo strany lek\u00e1ra&nbsp;<\/li>\n\n\n\n<li><strong>Pos\u00fadenie svalovej sily (Assess): <\/strong>meria sa sila stisku ruky dynamometrom alebo test vst\u00e1vania zo stoli\u010dky (5 opakovan\u00ed)<\/li>\n\n\n\n<li><strong>Potvrdenie n\u00edzkej svalovej hmoty (Confirm): <\/strong>pre potvrdenie diagn\u00f3zy je potrebn\u00e9 zmera\u0165 svalov\u00fa hmotu pomocou DXA, BIA alebo in\u00fdch zobrazovac\u00edch met\u00f3d<\/li>\n\n\n\n<li><strong>Stanovenie z\u00e1va\u017enosti (Severity): <\/strong>hodnot\u00ed sa fyzick\u00fd v\u00fdkon, ako je r\u00fdchlos\u0165 ch\u00f4dze na 4 metre, Timed Up and Go Test (TUG) <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/li>\n<\/ol>\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\/2026\/05\/image-3-1124x749.jpeg\" alt=\"Ako prebieha diagnostika sarkop\u00e9nie?\" class=\"wp-image-786398\" title=\"Ako prebieha diagnostika sarkop\u00e9nie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/image-3-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/image-3-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/image-3-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/image-3.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_je_svalova_hmota_dolezita_pre_zdrave_starnutie\"><\/span>Pre\u010do je svalov\u00e1 hmota d\u00f4le\u017eit\u00e1 pre zdrav\u00e9 starnutie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Svalov\u00e1 hmota je najv\u00e4\u010d\u0161\u00ed metabolick\u00fd a hormon\u00e1lne akt\u00edvny org\u00e1n v tele, ktor\u00fd ovplyv\u0148uje hladinu cukru v krvi, zdravie kost\u00ed, mozgu aj psychiku. <\/strong>Svaly funguj\u00fa ako endokrinn\u00fd org\u00e1n, ktor\u00fd produkuje stovky sign\u00e1lnych molek\u00fal (myok\u00ednov), ktor\u00e9 komunikuj\u00fa s ostatn\u00fdmi org\u00e1nmi. V\u010faka tomu s\u00fa <strong>siln\u00e9 svaly jedn\u00fdm z najd\u00f4le\u017eitej\u0161\u00edch predpokladov dlh\u00e9ho a kvalitn\u00e9ho \u017eivota.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[31,33]<\/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\">1. Ako pom\u00e1haj\u00fa svaly kontrolova\u0165 cukor v krvi?&nbsp;<\/h3>\n\n\n\n<p><strong>Po jedle, ke\u010f st\u00fapa hladina inzul\u00ednu, s\u00fa kostrov\u00e9 svaly zodpovedn\u00e9 za pribli\u017ene <\/strong><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2811436\/\"><strong>75 \u2013 80 % vychyt\u00e1vania cukru (gluk\u00f3zy) z krvi<\/strong><\/a><strong>, \u010do z nich rob\u00ed hlavn\u00fd org\u00e1n regul\u00e1cie glyk\u00e9mie (hladiny cukru v krvi). <\/strong><sup>[14]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svaly <strong>ukladaj\u00fa nadbyto\u010dn\u00fd cukor vo forme glykog\u00e9nu.<\/strong> \u010c\u00edm viac svalovej hmoty m\u00e1te, t\u00fdm viac gluk\u00f3zy m\u00f4\u017eu skladova\u0165 a t\u00fdm menej cukru zost\u00e1va v krvnom obehu. <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<h3 class=\"wp-block-heading\">2. Ako svaly chr\u00e1nia kosti?<\/h3>\n\n\n\n<p><strong>Siln\u00e9 svaly podporuj\u00fa kosti v tom, aby zostali pevn\u00e9 a hust\u00e9. <\/strong>Pri ka\u017edom pohybe svaly \u0165ahaj\u00fa za \u0161\u013eachy, ktor\u00e9 pren\u00e1\u0161aj\u00fa nap\u00e4tie na kosti, a tie sa prisp\u00f4sobuj\u00fa t\u00fdm, \u017ee vytv\u00e1raj\u00fa nov\u00e9 kostn\u00e9 tkanivo. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[22]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento proces sa naz\u00fdva <strong>mechanotransdukcia <\/strong>a je hlavn\u00fdm d\u00f4vodom, pre\u010do silov\u00fd tr\u00e9ning patr\u00ed medzi naj\u00fa\u010dinnej\u0161ie sp\u00f4soby, ako predch\u00e1dza\u0165 osteopor\u00f3ze. Napr\u00edklad <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9178374\/\">\u0161t\u00fadia publikovan\u00e1 v \u010dasopise Journal of Cachexia, Sarcopenia and Muscle<\/a> uk\u00e1zala, \u017ee kvalita svalov pom\u00e1ha chr\u00e1ni\u0165 pred <strong>zlomeninou kr\u010dka stehennej kosti<\/strong> (zlomenina, u ktorej u seniorov hroz\u00ed ve\u013ek\u00e9 riziko straty samostatnosti). <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[38]<\/mark><\/sup><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/05\/image-2-749x1124.jpeg\" alt=\"Pre\u010do je svalov\u00e1 hmota d\u00f4le\u017eit\u00e1 pre zdrav\u00e9 starnutie?\" class=\"wp-image-786396\" title=\"Pre\u010do je svalov\u00e1 hmota d\u00f4le\u017eit\u00e1 pre zdrav\u00e9 starnutie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/image-2-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/image-2-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/image-2-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/image-2.jpeg 1365w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. Ako svaly komunikuj\u00fa s mozgom?&nbsp;<\/h3>\n\n\n\n<p><strong>Pri svalovom s\u0165ahu (kontrakcii) sa uvo\u013e\u0148uj\u00fa sign\u00e1lne molekuly (myok\u00edny), ktor\u00e9 <\/strong><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2024.1488375\/full\"><strong>prech\u00e1dzaj\u00fa hematoencefalickou bari\u00e9rou<\/strong><\/a><strong> (bari\u00e9ra medzi mozgov\u00fdm tkanivom a krvn\u00fdm obehom) a podporuj\u00fa vznik nov\u00fdch neur\u00f3nov. <\/strong>Najzn\u00e1mej\u0161\u00edmi s\u00fa iriz\u00edn, BDNF, IL-6 a kateps\u00edn B, ktor\u00e9 aktivuj\u00fa neuroplasticitu v hipokampe, \u010di\u017ee \u010dasti mozgu zodpovednej za <strong>pam\u00e4\u0165 <\/strong>a <strong>u\u010denie. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[30,43,44]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1ve preto m\u00e1 fyzick\u00e1 aktivita preuk\u00e1zan\u00fd <strong>ochrann\u00fd efekt na mozog<\/strong> a aj rozsiahle <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s11357-022-00514-6\">meta-anal\u00fdzy<\/a> potvrdzuj\u00fa, \u017ee silnej\u0161\u00ed \u013eudia maj\u00fa ni\u017e\u0161ie riziko demencie a Alzheimerovej choroby. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[25]<\/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. Ako svaly ovplyv\u0148uj\u00fa n\u00e1ladu a psychiku?<\/h3>\n\n\n\n<p><strong>Pravideln\u00fd silov\u00fd tr\u00e9ning m\u00e1 preuk\u00e1zate\u013en\u00fd antidepres\u00edvny \u00fa\u010dinok, ktor\u00fd je dokonca porovnate\u013en\u00fd s niektor\u00fdmi farmakologick\u00fdmi lie\u010dbami. <\/strong>Ve\u013ek\u00e1 <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29800984\/\">metaanal\u00fdza 33 \u0161t\u00fadi\u00ed publikovan\u00e1 v JAMA Psychiatry<\/a> zistila, \u017ee silov\u00fd tr\u00e9ning v\u00fdrazne zni\u017euje pr\u00edznaky depresie bez oh\u013eadu na vek, pohlavie alebo zdravotn\u00fd stav. Deje sa tak napr\u00edklad v\u010faka uvo\u013e\u0148ovaniu myok\u00ednov alebo kontrole z\u00e1palov\u00fdch procesov v tele. Kv\u00f4li tomu m\u00e1 cvi\u010denie vplyv na celkov\u00e9 psychick\u00e9 zdravie aj n\u00e1ladu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[21,30]<\/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\">5. Ako svaly podporuj\u00fa zdravie srdca?<\/h3>\n\n\n\n<p>Vy\u0161\u0161ia svalov\u00e1 sila je spojen\u00e1 s ni\u017e\u0161\u00edm rizikom srdcovo-cievnych ochoren\u00ed. Ve\u013ek\u00e1 <a href=\"https:\/\/www.thelancet.com\/journals\/lancet\/article\/PIIS0140-6736(14)62000-6\/abstract\"><strong>medzin\u00e1rodn\u00e1 \u0161t\u00fadia PURE<\/strong><\/a> publikovan\u00e1 v \u010dasopise The Lancet, ktor\u00e1 sledovala vy\u0161e <strong>142 000 \u013eud\u00ed v 17 krajin\u00e1ch<\/strong>, uk\u00e1zala, \u017ee <strong>ka\u017ed\u00fdch 5 kg vy\u0161\u0161ej sily stisku ruky zni\u017euje riziko kardiovaskul\u00e1rneho \u00famrtia o pribli\u017ene 17 %<\/strong>. Cvi\u010denie navy\u0161e zni\u017euje LDL cholesterol, krvn\u00fd tlak aj z\u00e1palov\u00e9 markery. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[26,39]<\/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\">6. Predl\u017euje silnej\u0161ie svalstvo \u017eivot?&nbsp;<\/h3>\n\n\n\n<p><strong>\u00c1no, \u013eudia s vy\u0161\u0161ou svalovou silou \u017eij\u00fa v priemere dlh\u0161ie a v lep\u0161om zdrav\u00ed.<\/strong> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28549705\/\">Metaanal\u00fdza 42 \u0161t\u00fadi\u00ed so vzorkou viac ne\u017e 3 mili\u00f3nov \u013eud\u00ed<\/a> zistila, \u017ee ka\u017ed\u00e9 zn\u00ed\u017eenie sily stisku ruky o 5 kg zvy\u0161uje riziko \u00famrtia z akejko\u013evek pr\u00ed\u010diny o 16 %. Svalov\u00e1 sila je dnes dokonca pova\u017eovan\u00e1 za <strong>jeden z najlep\u0161\u00edch jednoduch\u00fdch ukazovate\u013eov biologick\u00e9ho veku<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[26,40]<\/mark><\/sup><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_su_hlavne_priciny_sarkopenie\"><\/span>Ak\u00e9 s\u00fa hlavn\u00e9 pr\u00ed\u010diny sarkop\u00e9nie?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sarkop\u00e9nia je multifaktori\u00e1lne ochorenia, \u010do znamen\u00e1, \u017ee vznik\u00e1 z kombin\u00e1cie viacer\u00fdch pr\u00ed\u010din.<\/strong> Niektor\u00e9 faktory neovplyvn\u00edte (vek, genetika), no v\u00e4\u010d\u0161inu z nich m\u00e1te vo svojich ruk\u00e1ch. Nasleduj\u00face faktory s\u00fa hlavn\u00e9 sp\u00fa\u0161\u0165a\u010de, ktor\u00e9 stoja za stratou svalov.&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\">1. Ako hormon\u00e1lne zmeny ovplyv\u0148uj\u00fa svalov\u00fa hmotu?&nbsp;<\/h3>\n\n\n\n<p><strong>Pokles anabolick\u00fdch horm\u00f3nov po\u010das starnutia (testoster\u00f3n, estrog\u00e9n, rastov\u00fd horm\u00f3n) zni\u017euje schopnos\u0165 tela udr\u017eiava\u0165 a budova\u0165 svalov\u00fa hmotu. <\/strong>Ke\u010f tieto horm\u00f3ny ub\u00fadaj\u00fa, spoma\u013euje sa svalov\u00e1 synt\u00e9za (tvorba svalov).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Najd\u00f4le\u017eitej\u0161ie hormon\u00e1lne zmeny pri starnut\u00ed:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Testoster\u00f3n u mu\u017eov:<\/strong> Kles\u00e1 pribli\u017ene o <strong>1 % ro\u010dne po 30. roku \u017eivota<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Estrog\u00e9n u \u017eien:<\/strong> Prudk\u00fd pokles po\u010das menopauzy zr\u00fdch\u013euje stratu svalovej hmoty. Pod\u013ea \u0161t\u00fadi\u00ed postmenopauz\u00e1lne \u017eeny str\u00e1caj\u00fa svaly <strong>r\u00fdchlej\u0161ie ne\u017e \u017eeny v rovnakom veku s e\u0161te zachovanou hormon\u00e1lnou funkciou<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Rastov\u00fd horm\u00f3n a IGF-1:<\/strong> Ich produkcia po 30. roku kles\u00e1 pribli\u017ene o <strong>14 % za 10 rokov<\/strong>, \u010do spoma\u013euje regener\u00e1ciu po fyzickej z\u00e1\u0165a\u017ei. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[32]<\/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>Viac o \u00fa\u010dinkoch horm\u00f3nov \u010di ich n\u00edzkych hladin\u00e1ch sa dozviete v nasleduj\u00facich \u010dl\u00e1nkoch.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/nedostatok-testosteronu-co-sposobuje-a-ako-ho-riesit\/\"><strong>10 pr\u00edznakov nedostatku testoster\u00f3nu &#8211; \u010do sp\u00f4sobuje a ako ho rie\u0161i\u0165?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/nedostatok-testosteronu-co-sposobuje-a-ako-ho-riesit\/\"><strong>Pr\u00edznaky n\u00edzkej hladiny testoster\u00f3nu a ako s \u0148ou bojova\u0165<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/ako-vplyva-testosteron-a-progesteron-na-chudnutie-a-rast-svalovej-hmoty\/\"><strong>Testoster\u00f3n, estrog\u00e9n a progester\u00f3n: Ako ovplyv\u0148uj\u00fa chudnutie a rast svalov?&nbsp;<\/strong><\/a><\/li>\n<\/ul>\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\">2. Pre\u010do \u017eeny po menopauze str\u00e1caj\u00fa svaly r\u00fdchlej\u0161ie?&nbsp;<\/h3>\n\n\n\n<p><strong>Estrog\u00e9n pom\u00e1ha chr\u00e1ni\u0165 svalov\u00e9 tkanivo a jeho prudk\u00fd pokles po\u010das menopauzy ur\u00fdch\u013euje stratu svalovej hmoty a sily.<\/strong> Tento horm\u00f3n ovplyv\u0148uje fungovanie buniek zodpovedn\u00fdch za regener\u00e1ciu svalov, synt\u00e9zu bielkov\u00edn a citlivos\u0165 na inzul\u00edn. <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<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9235827\/\">\u0160t\u00fadia publikovan\u00e1 v \u010dasopise <em>International Journal of Women&#8217;s Health<\/em><\/a> zistila, \u017ee v\u00fdskyt sarkop\u00e9nie u \u017eien st\u00fapa <strong>z pribli\u017ene 7 % pred menopauzou na 27\u201332 % po menopauze<\/strong>. <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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/05\/image-5-1124x750.jpeg\" alt=\"Pre\u010do \u017eeny po menopauze str\u00e1caj\u00fa svaly r\u00fdchlej\u0161ie? \" class=\"wp-image-786399\" title=\"Pre\u010do \u017eeny po menopauze str\u00e1caj\u00fa svaly r\u00fdchlej\u0161ie? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/image-5-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/image-5-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/image-5-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/image-5.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u010co je anabolick\u00e1 rezistencia a ako ovplyv\u0148uje svaly?&nbsp;<\/h3>\n\n\n\n<p><strong>Anabolick\u00e1 rezistencia je zn\u00ed\u017een\u00e1 schopnos\u0165 star\u0161\u00edch svalov reagova\u0165 na bielkoviny a tr\u00e9ning. <\/strong>Star\u0161ie svaly potrebuj\u00fa vy\u0161\u0161\u00ed pr\u00edjem aminokyseliny leuc\u00ednu a vy\u0161\u0161iu intenzitu cvi\u010denia, aby dosiahli rovnak\u00fa svalov\u00fa odpove\u010f ako svaly mlad\u0161\u00edch \u013eud\u00ed. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Seniori preto potrebuj\u00fa <strong>viac bielkov\u00edn na jedno jedlo (25 \u2013 30 g kvalitn\u00fdch bielkov\u00edn). <\/strong>Bielkoviny by pritom mali by\u0165 <strong>rozlo\u017een\u00e9 rovnomerne po\u010das d\u0148a <\/strong>a ve\u013emi d\u00f4le\u017eit\u00e1 je aj <strong>kvalita bielkov\u00edn. <\/strong>K\u013e\u00fa\u010dov\u00fd je obsah <a href=\"https:\/\/gymbeam.sk\/l-leucin-prasok-gymbeam.html\"><strong>leuc\u00ednu<\/strong><\/a><strong>,<\/strong> ktor\u00fd sp\u00fa\u0161\u0165a svalov\u00fa synt\u00e9zu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/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. Ako sedav\u00fd sp\u00f4sob \u017eivota podporuje sarkop\u00e9niu?&nbsp;<\/h3>\n\n\n\n<p><strong>Fyzick\u00e1 ne\u010dinnos\u0165 je najsilnej\u0161\u00edm ovplyvnite\u013en\u00fdm faktorom sarkop\u00e9nie, preto\u017ee svaly pri nedostatku stimul\u00e1cie za\u010d\u00ednaj\u00fa mizn\u00fa\u0165 bez oh\u013eadu na vek. <\/strong>Sarkop\u00e9nia tak nie je probl\u00e9mom, ktor\u00fd by sa zrazu objavil v sedemdesiatke, ale v\u00fdsledkom desa\u0165ro\u010d\u00ed, po\u010das ktor\u00fdch telo dost\u00e1valo m\u00e1lo podnetov.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u010co sa deje so svalmi pri nedostatku pohybu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>U\u017e po 2 t\u00fd\u017ed\u0148och zn\u00ed\u017eenej aktivity<\/strong> (napr. menej ako 1 500 krokov denne) zdrav\u00ed mlad\u00ed \u013eudia stratia pribli\u017ene <strong>3 % svalovej hmoty n\u00f4h<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/li>\n\n\n\n<li>\u0160<strong>t\u00fadia v JAMA<\/strong> uk\u00e1zala, \u017ee <strong>10 dn\u00ed pokoja na l\u00f4\u017eku<\/strong> sp\u00f4sob\u00ed u zdrav\u00fdch seniorov stratu svalov porovnate\u013en\u00fa s <strong>rokmi norm\u00e1lneho starnutia<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[24]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Sedav\u00e1 kancel\u00e1rska pr\u00e1ca<\/strong> (8 a viac hod\u00edn denne v sede) je dnes jedn\u00fdm z naj\u010dastej\u0161\u00edch rizikov\u00fdch faktorov sarkop\u00e9nie aj u \u013eud\u00ed v produkt\u00edvnom veku.&nbsp;<\/li>\n\n\n\n<li>Sedav\u00fd sp\u00f4sob \u017eivota zr\u00fdch\u013euje \u00fabytok svalov o 2 \u2013 3 n\u00e1sobne v porovnan\u00ed s akt\u00edvnymi \u013eu\u010fmi rovnak\u00e9ho veku.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ak\u00e9 je riziko celodenn\u00e9ho sedenia?<\/h4>\n\n\n\n<p><strong>Nejde len o to, ko\u013eko cvi\u010d\u00edte, z\u00e1le\u017e\u00ed aj na tom, ako ve\u013ek\u00fa \u010das\u0165 d\u0148a tr\u00e1vite v sede<\/strong>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25599350\/\">\u0160t\u00fadie <\/a>ukazuj\u00fa, \u017ee <strong>dlh\u00e9 hodiny sedenia maj\u00fa negat\u00edvny efekt na svaly aj u \u013eud\u00ed, ktor\u00ed pravidelne cvi\u010dia<\/strong> (tzv. \u201eactive couch potato&#8221; syndr\u00f3m). Telo potrebuje <strong>pravideln\u00fa aktivitu po\u010das cel\u00e9ho d\u0148a<\/strong>, nie len hodinov\u00fd tr\u00e9ning po pr\u00e1ci. <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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/05\/iStock-1958337605-1124x748.jpg\" alt=\"Ak\u00e9 je riziko celodenn\u00e9ho sedenia?\" class=\"wp-image-786425\" title=\"Ak\u00e9 je riziko celodenn\u00e9ho sedenia?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/iStock-1958337605-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/iStock-1958337605-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/iStock-1958337605-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/iStock-1958337605-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Ako sp\u00e1nok ovplyv\u0148uje svalov\u00fa hmotu?&nbsp;<\/h3>\n\n\n\n<p><strong>Nedostatok sp\u00e1nku zvy\u0161uje hladinu kortizolu (stresov\u00e9ho horm\u00f3nu) a zni\u017euje produkciu rastov\u00e9ho horm\u00f3nu, \u010do navodzuje katabolick\u00fd stav nepriazniv\u00fd pre svaly.<\/strong> <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2951287\/\">Vedci z USA<\/a> napr\u00edklad zistili, \u017ee <strong>jedna noc obmedzen\u00e9ho sp\u00e1nku zni\u017euje synt\u00e9zu svalov\u00fdch bielkov\u00edn<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[28]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete vedie\u0165, ako zlep\u0161i\u0165 kvalitu sp\u00e1nku? M\u00f4\u017eu v\u00e1m pom\u00f4c\u0165 na\u0161e \u010fal\u0161ie \u010dl\u00e1nky.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\"><strong>Ako zaspa\u0165 r\u00fdchlo? Vysk\u00fa\u0161ajte jednoduch\u00e9 tipy na lep\u0161\u00ed sp\u00e1nok<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/\"><strong>Sp\u00e1nok: Naj\u00fa\u010dinnej\u0161\u00ed nakop\u00e1va\u010d a spa\u013eova\u010d tuku<\/strong><\/a><\/li>\n<\/ul>\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. Ak\u00e9 chronick\u00e9 ochorenia ur\u00fdch\u013euj\u00fa sarkop\u00e9niu?&nbsp;<\/h3>\n\n\n\n<p><strong>Sekund\u00e1rna sarkop\u00e9nia vznik\u00e1 v d\u00f4sledku chronick\u00fdch ochoren\u00ed, ktor\u00e9 ovplyv\u0148uj\u00fa metabolizmus, v\u00fd\u017eivu alebo fyzick\u00fa aktivitu.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Naj\u010dastej\u0161ie ochorenia spojen\u00e9 so sarkop\u00e9niou<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>diabetes mellitus 2. typu (cukrovka 2. typu)<\/li>\n\n\n\n<li>chronick\u00e9 srdcov\u00e9 zlyh\u00e1vanie&nbsp;<\/li>\n\n\n\n<li>chronick\u00e1 ob\u0161truk\u010dn\u00e1 choroba p\u013e\u00fac (CHOCHP)<\/li>\n\n\n\n<li>chronick\u00e9 ochorenie obli\u010diek&nbsp;<\/li>\n\n\n\n<li>onkologick\u00e9 ochorenia<\/li>\n\n\n\n<li>podv\u00fd\u017eiva<\/li>\n<\/ul>\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_predchadzat_sarkopenii_a_budovat_svalovu_hmotu_v_kazdom_veku\"><\/span>Ako predch\u00e1dza\u0165 sarkop\u00e9nii a budova\u0165 svalov\u00fa hmotu v ka\u017edom veku?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sarkop\u00e9nii sa d\u00e1 efekt\u00edvne predch\u00e1dza\u0165 a v mnoh\u00fdch pr\u00edpadoch ju aj zvr\u00e1ti\u0165 kombin\u00e1ciou silov\u00e9ho tr\u00e9ningu, dostato\u010dn\u00e9ho pr\u00edjmu kvalitn\u00fdch bielkov\u00edn, vybran\u00fdch doplnkov v\u00fd\u017eivy a kvalitn\u00e9ho sp\u00e1nku.<\/strong>&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\">1. Ak\u00fd pohyb je najlep\u0161\u00ed proti sarkop\u00e9nii?&nbsp;<\/h3>\n\n\n\n<p><strong>Silov\u00fd tr\u00e9ning je jednozna\u010dne najefekt\u00edvnej\u0161\u00edm typom cvi\u010denia proti sarkop\u00e9nii.<\/strong> Napr\u00edklad <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12908291\/\">metaanal\u00fdza publikovan\u00e1 v \u010dasopise European Review of Aging and Physical Activity<\/a> zistila, \u017ee aj u star\u0161\u00edch dospel\u00fdch zvy\u0161uje svalov\u00fa silu o <strong>30 \u2013 60 %<\/strong> a mno\u017estvo svalovej hmoty o <strong>5 \u201310 %<\/strong> u\u017e po nieko\u013ek\u00fdch mesiacoch pravideln\u00e9ho tr\u00e9ningu. <sup>[35]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako silovo cvi\u010di\u0165?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 \u2013 3x t\u00fd\u017edenne <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/li>\n\n\n\n<li>s v\u00e1hami v rozmedz\u00ed 60 \u2013 80 % maxim\u00e1lnej sily, \u010di\u017ee tak\u00fdmi, s ktor\u00fdmi zvl\u00e1dnete 8 \u2013 12 opakovan\u00ed <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup>&nbsp;<\/li>\n\n\n\n<li>v trvan\u00ed 30 \u2013 45 min\u00fat na tr\u00e9ning <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[42]<\/mark><\/sup><\/li>\n\n\n\n<li>s \u010dinkami, posil\u0148ovac\u00edmi strojmi, odporov\u00fdmi gumami aj vlastnou v\u00e1hou<\/li>\n\n\n\n<li>d\u00f4le\u017eit\u00e9 je postupn\u00e9 zvy\u0161ovanie z\u00e1\u0165a\u017ee (progres\u00edvne pre\u0165a\u017eenie) <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/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>V nasleduj\u00facich \u010dl\u00e1nkoch v\u00e1m porad\u00edme, ako si zostavi\u0165 vlastn\u00fd tr\u00e9ningov\u00fd pl\u00e1n.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne?&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na dom\u00e1ce cvi\u010denie?<\/strong><\/a><strong>&nbsp;&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/04\/image-14-1124x750.jpeg\" alt=\"Ak\u00fd pohyb je najlep\u0161\u00ed proti sarkop\u00e9nii? \" class=\"wp-image-784073\" title=\"Ak\u00fd pohyb je najlep\u0161\u00ed proti sarkop\u00e9nii? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/04\/image-14-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/04\/image-14-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/04\/image-14-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/04\/image-14.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ko\u013eko bielkov\u00edn potrebujete na udr\u017eanie svalov?&nbsp;<\/h3>\n\n\n\n<p><strong>Pre udr\u017eanie svalovej hmoty potrebuj\u00fa dospel\u00ed 1,0 \u2013 1,2 g bielkov\u00edn na kilogram telesnej hmotnosti denne, seniori a osoby s ochoreniami a\u017e 1,2 \u2013 1,5 g\/kg.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>bielkoviny rozlo\u017ete aspo\u0148 do troch denn\u00fdch jed\u00e1l&nbsp;<\/li>\n\n\n\n<li>25 \u2013 30 g kvalitn\u00fdch bielkov\u00edn na porciu efekt\u00edvne podporuje svalov\u00fa synt\u00e9zu<\/li>\n\n\n\n<li>k\u013e\u00fa\u010dov\u00fd je obsah aminokyseliny leuc\u00ednu &#8211; najviac ho obsahuj\u00fa mlie\u010dne v\u00fdrobky, vajcia, m\u00e4so, ryby a srv\u00e1tkov\u00fd prote\u00edn&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o zdravotn\u00fdch benefitoch, zdrojoch \u010di optim\u00e1lnom dennom pr\u00edjme bielkov\u00edn sa do\u010d\u00edtate v \u010dl\u00e1nku<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\"><strong>Bielkoviny: Funkcie v tele, optim\u00e1lny pr\u00edjem, zdroje v potravin\u00e1ch a \u010do hroz\u00ed pri ich nedostatku<\/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<h3 class=\"wp-block-heading\">3. Ak\u00e9 suplementy funguj\u00fa proti sarkop\u00e9nii?&nbsp;<\/h3>\n\n\n\n<p><strong>Najviac preuk\u00e1zan\u00fd \u00fa\u010dinok proti sarkop\u00e9nii m\u00e1 kreat\u00edn v kombin\u00e1cii so silov\u00fdm tr\u00e9ningom. D\u00f4kazy o efekt\u00edvnosti s\u00fa aj u vitam\u00edne D alebo omega-3 mastn\u00fdch kysel\u00edn.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kreat\u00edn<\/h4>\n\n\n\n<p><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/6\/1912\">Metaanal\u00fdza americk\u00fdch a srbsk\u00fdch vedcov<\/a> publikovan\u00e1 v \u010dasopise Nutrients uk\u00e1zala, \u017ee <a href=\"https:\/\/gymbeam.cz\/kreatin\"><strong>kreat\u00edn<\/strong><\/a><strong> kombinovan\u00fd so silov\u00fdm tr\u00e9ningom<\/strong> podporuje n\u00e1rast svalovej hmoty a sily u star\u0161\u00edch dospel\u00fdch v\u00fdraznej\u0161ie ne\u017e tr\u00e9ning samotn\u00fd. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odpor\u00fa\u010da sa u\u017e\u00edva\u0165 <strong>3 \u2013 5 g kreat\u00ednu denne, <\/strong>a to dlhodobo.&nbsp;<\/p>\n\n\n\n<p>O \u00fa\u010dinkoch kreat\u00ednu sa do\u010d\u00edtate v na\u0161ich \u010fal\u0161\u00edch \u010dl\u00e1nkoch.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/kreatin-sprievodca-kreatinom\/\"><strong>Sprievodca kreat\u00ednom pre maxim\u00e1lny n\u00e1rast svalovej hmoty<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/kreatin-nie-je-len-na-svaly-a-silu-aky-vplyv-ma-na-mozog-imunitu-a-celkove-zdravie\/\"><strong>Kreat\u00edn nie je len na svaly a silu. Ak\u00fd vplyv m\u00e1 na mozog, imunitu a celkov\u00e9 zdravie?&nbsp;<\/strong><\/a><\/li>\n<\/ul>\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\/2026\/05\/ro_oana_andreea_042025_03-1-1124x749.jpeg\" alt=\"Ak\u00e9 suplementy funguj\u00fa proti sarkop\u00e9nii? \" class=\"wp-image-786426\" title=\"Ak\u00e9 suplementy funguj\u00fa proti sarkop\u00e9nii? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/ro_oana_andreea_042025_03-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/ro_oana_andreea_042025_03-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/ro_oana_andreea_042025_03-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/05\/ro_oana_andreea_042025_03-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Vitam\u00edn D&nbsp;<\/h4>\n\n\n\n<p><strong>Suplement\u00e1cia <\/strong><a href=\"https:\/\/gymbeam.cz\/vitamin-d\"><strong>vitam\u00ednu D<\/strong><\/a><strong> m\u00f4\u017ee zlep\u0161i\u0165 svalov\u00fa silu, ak sa dop\u013a\u0148a pri nedostatku jeho hladiny v tele (menej ako 30 ng\/ml). <\/strong>Odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka pre dospel\u00fdch je pod\u013ea <a href=\"https:\/\/efsa.onlinelibrary.wiley.com\/doi\/10.2903\/j.efsa.2023.8145\">Eur\u00f3pskeho \u00faradu pre bezpe\u010dnos\u0165 potrav\u00edn (EFSA)<\/a> <strong>15 \u00b5g (600 IU)<\/strong>. U seniorov sa \u010dasto odpor\u00fa\u010da aj <strong>20 \u00b5g (800 IU)<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9,41,46]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o vitam\u00edne D v\u00e1m prezrad\u00edme v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/vitamin-d-a-vsetko-co-o-nom-potrebujete-vediet\/\"><strong>Vitam\u00edn D: Pre\u010do je tak\u00fd d\u00f4le\u017eit\u00fd, \u010do sp\u00f4sobuje nedostatok a ako ho doplni\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<h4 class=\"wp-block-heading\">Omega-3 mastn\u00e9 kyseliny<\/h4>\n\n\n\n<p><strong>Pod\u013ea \u0161t\u00fadi\u00ed m\u00f4\u017eu <\/strong><a href=\"https:\/\/gymbeam.sk\/omega-3-mastne-kyseliny\"><strong>omega-3<\/strong><\/a><strong> zmier\u0148ova\u0165 anabolick\u00fa rezistenciu a zlep\u0161ova\u0165 odpove\u010f svalov na bielkoviny u seniorov. <\/strong>Odpor\u00fa\u010dan\u00fd pr\u00edjem je <strong>2 g EPA+DHA denne<\/strong> alebo konzum\u00e1cia tu\u010dn\u00fdch morsk\u00fdch r\u00fdb 2 \u2013 3x t\u00fd\u017edenne. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[34]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o omega-3 mastn\u00fdch kyselin\u00e1ch sa do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\"><strong>Zdrav\u00e9 a nezdrav\u00e9 tuky: Ktor\u00e9 potraviny jes\u0165 a ak\u00fdm sa rad\u0161ej vyhn\u00fa\u0165?&nbsp;<\/strong><\/a><\/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. Ak\u00fa rolu hr\u00e1 sp\u00e1nok a regener\u00e1cia v predch\u00e1dzan\u00ed sarkop\u00e9nie?&nbsp;<\/h3>\n\n\n\n<p><strong>Kvalitn\u00fd sp\u00e1nok 7\u20139 hod\u00edn denne je k\u013e\u00fa\u010dov\u00fd pre tvorbu rastov\u00e9ho horm\u00f3nu, regener\u00e1ciu svalov a zachovanie svalovej hmoty.<\/strong> Po\u010das hlbok\u00e9ho sp\u00e1nku sa uvo\u013e\u0148uje najviac rastov\u00e9ho horm\u00f3nu a tela m\u00e1 priestor opravi\u0165 svalov\u00e9 vl\u00e1kna po\u0161koden\u00e9 pri tr\u00e9ningu. <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<h3 class=\"wp-block-heading\">5. Kedy je najlep\u0161ie za\u010da\u0165 s prevenciou sarkop\u00e9nie?<\/h3>\n\n\n\n<p><strong>S prevenciou sarkop\u00e9nie je najefekt\u00edvnej\u0161ie za\u010da\u0165 \u010do najsk\u00f4r, ide\u00e1lne v mladosti, kedy budujete maxim\u00e1lnu svalov\u00fa rezervu na cel\u00fd \u017eivot. <\/strong>Plat\u00ed v\u0161ak, \u017ee <strong>silov\u00fd tr\u00e9ning prin\u00e1\u0161a zlep\u0161enia v ka\u017edom veku. <\/strong>Metaanal\u00fdza 14 randomizovan\u00fdch kontrolovan\u00fdch \u0161t\u00fadi\u00ed s 561 \u00fa\u010dastn\u00edkmi publikovan\u00e1 v \u010dasopise European Review of Aging and Physical Activity potvrdila, \u017ee u seniorov so sarkop\u00e9niou silov\u00fd tr\u00e9ning v\u00fdznamne zlep\u0161uje silu stisku ruky, silu doln\u00fdch kon\u010dat\u00edn, r\u00fdchlos\u0165 ch\u00f4dze aj celkov\u00fa fyzick\u00fa v\u00fdkonnos\u0165, a to u\u017e po nieko\u013ek\u00fdch t\u00fd\u017ed\u0148och pravideln\u00e9ho cvi\u010denia. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[23]<\/mark><\/sup><\/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_na_sarkopeniu_zabera_a_co_nie\"><\/span>\u010co na sarkop\u00e9niu zaber\u00e1 a \u010do nie?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">S preuk\u00e1zan\u00fdm \u00fa\u010dinkom&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\">S\u013eubn\u00e9, ale potrebuj\u00fa viac d\u00f4kazov<\/th><th class=\"has-text-align-center\" data-align=\"center\">Samostatne nesta\u010dia<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Silov\u00fd tr\u00e9ning 2\u20133\u00d7 t\u00fd\u017edenne&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Omega-3 mastn\u00e9 kyseliny (2 g EPA + DHA denne)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kreat\u00edn bez silov\u00e9ho tr\u00e9ningu<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny 1,0\u20131,5 g\/kg telesnej hmotnosti denne&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vy\u0161\u0161\u00ed pr\u00edjem leuc\u00ednu&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vitam\u00edn D pri dostato\u010dnej hladine v tele&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kreat\u00edn 3\u20135 g denne v kombin\u00e1cii so silov\u00fdm tr\u00e9ningom&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">Sedav\u00fd sp\u00f4sob \u017eivota&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitam\u00edn D pri preuk\u00e1zanom deficite&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kvalitn\u00fd sp\u00e1nok 7 \u2013 9 hod\u00edn denne&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Progres\u00edvne pre\u0165a\u017eovanie&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Najcastejsie_otazky_FAQ\"><\/span>Naj\u010dastej\u0161ie ot\u00e1zky (FAQ)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1778508748873\"><strong class=\"schema-faq-question\">1. V akom veku sa za\u010d\u00edna sarkop\u00e9nia? <\/strong> <p class=\"schema-faq-answer\"><strong>Prirodzen\u00e1 strata svalovej hmoty sa za\u010d\u00edna u\u017e po 30. roku \u017eivota, no o sarkop\u00e9nii ako ochoren\u00ed hovor\u00edme spravidla po 60. roku.<\/strong> Medzi 30. a 60. rokom \u010dlovek str\u00e1ca pribli\u017ene 3\u20138 % svalovej hmoty za dek\u00e1du, po 60. roku sa tempo straty v\u00fdrazne zr\u00fdch\u013euje. U \u017eien po menopauze prebieha tento proces r\u00fdchlej\u0161ie. <\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1778508761876\"><strong class=\"schema-faq-question\">2. Ak\u00e9 s\u00fa prv\u00e9 pr\u00edznaky sarkop\u00e9nie? <\/strong> <p class=\"schema-faq-answer\"><strong>Prv\u00fdmi pr\u00edznakmi sarkop\u00e9nie s\u00fa pomal\u0161ia ch\u00f4dza, probl\u00e9m vsta\u0165 zo stoli\u010dky bez opory, slab\u00fd stisk ruky a \u010dastej\u0161ie zakop\u00e1vanie \u010di p\u00e1dy.<\/strong> \u010clovek najsk\u00f4r str\u00e1ca exploz\u00edvnu silu a r\u00fdchle pohyby, ktor\u00e9 s\u00fa d\u00f4le\u017eit\u00e9 pri reakcii na n\u00e1hle podnety. Tieto sign\u00e1ly b\u00fdvaj\u00fa \u010dasto mylne pripisovan\u00e9 \u201enorm\u00e1lnemu starnutiu&#8221;, hoci ide o varovn\u00e9 pr\u00edznaky, ktor\u00e9 si zasl\u00fa\u017eia pozornos\u0165. <\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1778508774630\"><strong class=\"schema-faq-question\">3. Ako si doma otestova\u0165 sarkop\u00e9niu? <\/strong> <p class=\"schema-faq-answer\"><strong>Najjednoduch\u0161\u00edm dom\u00e1cim testom je vyplnenie dotazn\u00edka SARC-F (5 ot\u00e1zok o sile, ch\u00f4dzi a p\u00e1doch) a test vst\u00e1vania zo stoli\u010dky.<\/strong> Ak v\u00e1m trv\u00e1 viac ako 15 sek\u00fand 5-kr\u00e1t vsta\u0165 a sadn\u00fa\u0165 si bez pomoci r\u00fak, alebo ak ste v dotazn\u00edku SARC-F dosiahli sk\u00f3re 4 a viac z 10 bodov, m\u00e1te zv\u00fd\u0161en\u00e9 riziko sarkop\u00e9nie a mali by ste sa poradi\u0165 s lek\u00e1rom. <\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1778508789482\"><strong class=\"schema-faq-question\">4. D\u00e1 sa sarkop\u00e9nia zvr\u00e1ti\u0165? <\/strong> <p class=\"schema-faq-answer\"><strong>\u00c1no, sarkop\u00e9niu mo\u017eno spomali\u0165 a v mnoh\u00fdch pr\u00edpadoch aj zvr\u00e1ti\u0165 kombin\u00e1ciou silov\u00e9ho tr\u00e9ningu a dostato\u010dn\u00e9ho pr\u00edjmu bielkov\u00edn.<\/strong> \u0160t\u00fadie ukazuj\u00fa, \u017ee silov\u00fd tr\u00e9ning prin\u00e1\u0161a zlep\u0161enie v ktoromko\u013evek veku, dokonca aj u \u013eud\u00ed star\u0161\u00edch ako 90 rokov. Pri pravidelnom cvi\u010den\u00ed 2\u20133-kr\u00e1t t\u00fd\u017edenne m\u00f4\u017ee \u010dlovek za nieko\u013eko mesiacov zv\u00fd\u0161i\u0165 svalov\u00fa silu o 30\u201360 %. <\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1778508806012\"><strong class=\"schema-faq-question\">5. Je rozdiel v strate svalov u mu\u017eov a \u017eien? <\/strong> <p class=\"schema-faq-answer\"><strong>\u00c1no, mu\u017ei str\u00e1caj\u00fa viac svalovej hmoty, no \u017eeny za\u017e\u00edvaj\u00fa prud\u0161ie zr\u00fdchlenie po menopauze v d\u00f4sledku poklesu estrog\u00e9nu.<\/strong> Estrog\u00e9n m\u00e1 ochrann\u00fd \u00fa\u010dinok na svalov\u00e9 tkanivo a jeho nedostatok vedie k zv\u00fd\u0161en\u00e9mu z\u00e1palu, zhor\u0161enej synt\u00e9ze bielkov\u00edn a r\u00fdchlej\u0161iemu \u00fabytku svalovej hmoty. <sup>[27]<\/sup><\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1778508956309\"><strong class=\"schema-faq-question\">6. Ak\u00e9 zobrazovacie met\u00f3dy sa pou\u017e\u00edvaj\u00fa na meranie svalovej hmoty?<\/strong> <p class=\"schema-faq-answer\"><strong>Na meranie svalovej hmoty sa naj\u010dastej\u0161ie pou\u017e\u00edvaj\u00fa dual-energetick\u00e1 rontgenov\u00e1 absorpciometria (DXA) a bioelektrick\u00e1 impedancia (BIA),<\/strong> pri\u010dom za zlat\u00fd \u0161tandard sa pova\u017euj\u00fa zobrazovacie met\u00f3dy CT a MRI. <sup>[48]<\/sup><\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1778509044512\"><strong class=\"schema-faq-question\">7. Ak\u00e9 cvi\u010denie je najlep\u0161ie proti sarkop\u00e9nii? <\/strong> <p class=\"schema-faq-answer\"><strong>Silov\u00fd (odporov\u00fd) tr\u00e9ning je najefekt\u00edvnej\u0161ou formou cvi\u010denia proti sarkop\u00e9nii.<\/strong> Odpor\u00fa\u010da sa cvi\u010di\u0165 2\u20133-kr\u00e1t t\u00fd\u017edenne s v\u00e1hou, s ktorou zvl\u00e1dnete 8\u201312 opakovan\u00ed, po dobu 30\u201360 min\u00fat. Funguj\u00fa \u010dinky, posil\u0148ovacie stroje, odporov\u00e9 gumy aj cviky s vlastnou v\u00e1hou \u2013 k\u013e\u00fa\u010dov\u00e9 je postupn\u00e9 zvy\u0161ovanie z\u00e1\u0165a\u017ee. <\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1778509068102\"><strong class=\"schema-faq-question\">8. Pom\u00e1ha kreat\u00edn pri sarkop\u00e9nii?<\/strong> <p class=\"schema-faq-answer\"><strong>\u00c1no, kreat\u00edn kombinovan\u00fd so silov\u00fdm tr\u00e9ningom m\u00e1 najlep\u0161ie podlo\u017een\u00fd efekt na n\u00e1rast svalovej hmoty a sily u star\u0161\u00edch dospel\u00fdch.<\/strong> \u0160tandardn\u00e1 denn\u00e1 d\u00e1vka je 3\u20135 g, je bezpe\u010dn\u00fd a metaanal\u00fdzy nepreuk\u00e1zali negat\u00edvny vplyv na obli\u010dky \u010di pe\u010de\u0148. Bez silov\u00e9ho tr\u00e9ningu v\u0161ak kreat\u00edn samotn\u00fd v\u00fdraznej\u0161\u00ed \u00fa\u010dinok nem\u00e1. <\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1778509088686\"><strong class=\"schema-faq-question\">9. Ak\u00fd je rozdiel medzi sarkop\u00e9niou a kachexiou? <\/strong> <p class=\"schema-faq-answer\"><strong>Sarkop\u00e9nia je strata svalov spojen\u00e1 so starnut\u00edm alebo ne\u010dinnos\u0165ou, kachexia je extr\u00e9mny \u00fabytok svalov a hmotnosti pri z\u00e1va\u017enom ochoren\u00ed (napr\u00edklad rakovine alebo zlyhan\u00ed srdca).<\/strong> Pri sarkop\u00e9nii sa hmotnos\u0165 nemus\u00ed v\u00fdrazne meni\u0165, pri kachexii doch\u00e1dza k s\u00fa\u010dasnej strate svalov aj tuku. Kachexia m\u00e1 hor\u0161iu progn\u00f3zu a vy\u017eaduje \u0161pecializovan\u00fa lie\u010dbu. <\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1778509107834\"><strong class=\"schema-faq-question\">10. M\u00f4\u017eem ma\u0165 sarkop\u00e9niu aj ke\u010f nie som star\u00fd? <\/strong> <p class=\"schema-faq-answer\"><strong>\u00c1no, sekund\u00e1rna sarkop\u00e9nia m\u00f4\u017ee postihn\u00fa\u0165 aj mlad\u0161\u00edch \u013eud\u00ed pri dlhodobej ne\u010dinnosti, chronick\u00fdch ochoreniach, podv\u00fd\u017eive alebo dlhej imobiliz\u00e1cii.<\/strong> Sedav\u00fd sp\u00f4sob \u017eivota je dnes v\u00fdznamn\u00fdm rizikov\u00fdm faktorom aj u \u013eud\u00ed v produkt\u00edvnom veku. U\u017e 2 t\u00fd\u017edne zn\u00ed\u017eenej fyzickej aktivity ved\u00fa u zdrav\u00fdch mlad\u00fdch \u013eud\u00ed k poklesu svalovej hmoty n\u00f4h o pribli\u017ene 3 %. <\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1778509128979\"><strong class=\"schema-faq-question\">11. \u010co je inflammaging?<\/strong> <p class=\"schema-faq-answer\"><strong>Inflammaging je chronick\u00fd n\u00edzko\u00farov\u0148ov\u00fd z\u00e1pal, ktor\u00fd sa postupne rozv\u00edja s vekom a ur\u00fdch\u013euje rozpad svalov\u00fdch bielkov\u00edn zv\u00fd\u0161en\u00fdmi hladinami z\u00e1palov\u00fdch markerov TNF-\u03b1 a IL-6.<\/strong> Na rozdiel od ak\u00fatneho z\u00e1palu pri infekcii prebieha ticho a bez vidite\u013en\u00fdch pr\u00edznakov, no dlhodobo po\u0161kodzuje svalov\u00e9 tkanivo a zhor\u0161uje anabolick\u00fa rezistenciu.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1778509166095\"><strong class=\"schema-faq-question\">12. Ak\u00e9 s\u00fa najlep\u0161ie silov\u00e9 cviky pre seniorov? <\/strong> <p class=\"schema-faq-answer\"><strong>Najlep\u0161ie cviky pre seniorov s\u00fa tie, ktor\u00e9 tr\u00e9nuj\u00fa pohybov\u00e9 vzory z ka\u017edodenn\u00e9ho \u017eivota &#8211; drep (vst\u00e1vanie zo stoli\u010dky), tlak (dv\u00edhanie predmetov nad hlavu), \u0165ah (nesenie n\u00e1kupu) a ch\u00f4dza po schodoch. <\/strong>V\u0161etky tieto cviky z\u00e1rove\u0148 zlep\u0161uj\u00fa rovnov\u00e1hu a zni\u017euj\u00fa riziko p\u00e1dov, \u010do je pri prevencii sarkop\u00e9nie rovnako d\u00f4le\u017eit\u00e9 ako samotn\u00e1 svalov\u00e1 sila. <\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1778509178027\"><strong class=\"schema-faq-question\">13. Je d\u00f4le\u017eit\u00e1 hydrat\u00e1cia pre svalov\u00fa hmotu? <\/strong> <p class=\"schema-faq-answer\"><strong>\u00c1no, kostrov\u00e9 svaly tvoria pribli\u017ene 75 % vody a u\u017e mierna dehydrat\u00e1cia okolo 2 % telesn\u00fdch tekut\u00edn merate\u013ene zni\u017euje svalov\u00fa silu, v\u00fddr\u017e a koordin\u00e1ciu. <\/strong>U seniorov je tento efekt v\u00fdraznej\u0161\u00ed, preto\u017ee s vekom kles\u00e1 pocit sm\u00e4du a riziko chronickej dehydrat\u00e1cie rastie. Odpor\u00fa\u010dan\u00fd pr\u00edjem je 1,5 a\u017e 2 litre vody denne, pri fyzickej aktivite viac, pri\u010dom svetlo\u017elt\u00e1 farba mo\u010du je spo\u013eahliv\u00fdm indik\u00e1torom dostato\u010dnej hydrat\u00e1cie. <\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1778509192158\"><strong class=\"schema-faq-question\">14. Ak\u00fd je rozdiel medzi sarkop\u00e9niou a dynap\u00e9niou? <\/strong> <p class=\"schema-faq-answer\"><strong>Dynap\u00e9nia ozna\u010duje stratu svalovej sily bez v\u00fdraznej straty svalovej hmoty, zatia\u013e \u010do sarkop\u00e9nia zah\u0155\u0148a s\u00fa\u010dasn\u00fa stratu hmoty aj sily, pr\u00edpadne aj zhor\u0161en\u00fd fyzick\u00fd v\u00fdkon. <\/strong>Svaly pri dynap\u00e9nii m\u00f4\u017eu by\u0165 objemovo st\u00e1le pr\u00edtomn\u00e9, no ich kvalita, nervov\u00e1 aktiv\u00e1cia a schopnos\u0165 generova\u0165 silu s\u00fa zn\u00ed\u017een\u00e9. <\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1778509207926\"><strong class=\"schema-faq-question\">15. Ak\u00fd je rozdiel medzi sarkop\u00e9niou a osteopor\u00f3zou? <\/strong> <p class=\"schema-faq-answer\"><strong>Sarkop\u00e9nia je strata svalovej hmoty a sily, osteopor\u00f3za je strata kostnej hustoty a pevnosti, pri\u010dom oba stavy sa so starnut\u00edm \u010dasto vyskytuj\u00fa s\u00fa\u010dasne v kombin\u00e1cii naz\u00fdvanej osteosarkop\u00e9nia. <\/strong>Vz\u0165ah medzi nimi je obojsmern\u00fd, preto\u017ee slab\u00e9 svaly menej mechanicky stimuluj\u00fa kosti a ur\u00fdch\u013euj\u00fa \u00fabytok kostnej hmoty, zatia\u013e \u010do krehk\u00e9 kosti ved\u00fa k ne\u010dinnosti a \u010fal\u0161iemu \u00fabytku svalov.<\/p> <\/div> <\/div>\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><strong>Sarkop\u00e9nia, \u010di\u017ee postupn\u00e1 strata svalovej hmoty a sily, nie je nevyhnutn\u00fdm osudom staroby, ale v\u00fdsledkom desa\u0165ro\u010d\u00ed, po\u010das ktor\u00fdch svaly dost\u00e1vali m\u00e1lo podnetov.<\/strong> Za\u010d\u00edna u\u017e <strong>po 30. roku \u017eivota,<\/strong> no jej tempo si z\u00e1sadne kontrolujete vy. Siln\u00e9 svaly toti\u017e <strong>chr\u00e1nia kosti, reguluj\u00fa cukor v krvi, podporuj\u00fa mozog, srdce<\/strong> aj <strong>dlhovekos\u0165.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, ko\u013eko sily si nesiete do staroby, rozhoduj\u00fa tri veci. D\u00f4le\u017eit\u00fd je <strong>pohyb,<\/strong> najm\u00e4 <strong>silov\u00fd tr\u00e9ning, <\/strong>dostatok <strong>bielkov\u00edn <\/strong>a samozrejme <strong>\u010das.<\/strong> <strong>\u010c\u00edm sk\u00f4r za\u010dnete, t\u00fdm v\u00e4\u010d\u0161iu rezervu si vytvor\u00edte.<\/strong> Sarkop\u00e9nia sa ned\u00e1 zastavi\u0165tabletkou, ale pr\u00e1ve \u017eivotn\u00fdm \u0161t\u00fdlom a ka\u017ed\u00fd tr\u00e9ning, kvalitn\u00e9 jedlo aj noc dobr\u00e9ho sp\u00e1nku je invest\u00edciou, ktor\u00e1 sa v\u00e1m vr\u00e1ti. <\/p>\n\n\n\n<p><\/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\/creatine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCreatine\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=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProteins\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>Sarkop\u00e9nia je postupn\u00e1 strata svalovej hmoty a sily, ktor\u00e1 nie je len probl\u00e9mom seniorov. Za\u010d\u00edna u\u017e po 30. roku \u017eivota a ka\u017ed\u00fd rok v\u00e1m potichu odkroj\u00ed k\u00fasok svalovej sily. Dobrou spr\u00e1vou je, \u017ee jej tempo m\u00e1te vo svojich ruk\u00e1ch. V \u010dl\u00e1nku sa dozviete, ako sarkop\u00e9niu rozpozna\u0165, pre\u010do vznik\u00e1 a \u010do konkr\u00e9tne robi\u0165, aby ste si silu a pohyblivos\u0165 udr\u017eali aj v sedemdesiatke. <\/p>\n","protected":false},"author":156,"featured_media":786429,"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":[6047,6055,6062,6069,6082],"filter_section":[],"filter_attribute":[13066,13067,13886,13888],"class_list":{"0":"post-786389","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-protein","9":"tag-strava","10":"tag-trening","11":"tag-zdravie","12":"tag-zdravy-zivotny-styl","13":"filter_attribute-rast-svalov","14":"filter_attribute-regeneracia","15":"filter_attribute-zdravie-lifestyle","16":"filter_attribute-sport-a-cvicenie-lifestyle","17":"h-entry","18":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sarkop\u00e9nia: Tich\u00e1 strata svalov, ktor\u00fa sa oplat\u00ed zastavi\u0165 v\u010das\u00a0 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sarkop\u00e9nia je strata svalov za\u010d\u00edna u\u017e po 30-tke. 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G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508748873\",\"position\":1,\"url\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508748873\",\"name\":\"1. V akom veku sa za\u010d\u00edna sarkop\u00e9nia?\u00a0\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<strong>Prirodzen\u00e1 strata svalovej hmoty sa za\u010d\u00edna u\u017e po 30. roku \u017eivota, no o sarkop\u00e9nii ako ochoren\u00ed hovor\u00edme spravidla po 60. roku.<\/strong> Medzi 30. a 60. rokom \u010dlovek str\u00e1ca pribli\u017ene 3\u20138 % svalovej hmoty za dek\u00e1du, po 60. roku sa tempo straty v\u00fdrazne zr\u00fdch\u013euje. U \u017eien po menopauze prebieha tento proces r\u00fdchlej\u0161ie.\u00a0\",\"inLanguage\":\"en-GB\"},\"inLanguage\":\"en-GB\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508761876\",\"position\":2,\"url\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508761876\",\"name\":\"2. Ak\u00e9 s\u00fa prv\u00e9 pr\u00edznaky sarkop\u00e9nie?\u00a0\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<strong>Prv\u00fdmi pr\u00edznakmi sarkop\u00e9nie s\u00fa pomal\u0161ia ch\u00f4dza, probl\u00e9m vsta\u0165 zo stoli\u010dky bez opory, slab\u00fd stisk ruky a \u010dastej\u0161ie zakop\u00e1vanie \u010di p\u00e1dy.<\/strong> \u010clovek najsk\u00f4r str\u00e1ca exploz\u00edvnu silu a r\u00fdchle pohyby, ktor\u00e9 s\u00fa d\u00f4le\u017eit\u00e9 pri reakcii na n\u00e1hle podnety. Tieto sign\u00e1ly b\u00fdvaj\u00fa \u010dasto mylne pripisovan\u00e9 \u201enorm\u00e1lnemu starnutiu\\\", hoci ide o varovn\u00e9 pr\u00edznaky, ktor\u00e9 si zasl\u00fa\u017eia pozornos\u0165.\u00a0\",\"inLanguage\":\"en-GB\"},\"inLanguage\":\"en-GB\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508774630\",\"position\":3,\"url\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508774630\",\"name\":\"3. Ako si doma otestova\u0165 sarkop\u00e9niu?\u00a0\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<strong>Najjednoduch\u0161\u00edm dom\u00e1cim testom je vyplnenie dotazn\u00edka SARC-F (5 ot\u00e1zok o sile, ch\u00f4dzi a p\u00e1doch) a test vst\u00e1vania zo stoli\u010dky.<\/strong> Ak v\u00e1m trv\u00e1 viac ako 15 sek\u00fand 5-kr\u00e1t vsta\u0165 a sadn\u00fa\u0165 si bez pomoci r\u00fak, alebo ak ste v dotazn\u00edku SARC-F dosiahli sk\u00f3re 4 a viac z 10 bodov, m\u00e1te zv\u00fd\u0161en\u00e9 riziko sarkop\u00e9nie a mali by ste sa poradi\u0165 s lek\u00e1rom.\u00a0\",\"inLanguage\":\"en-GB\"},\"inLanguage\":\"en-GB\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508789482\",\"position\":4,\"url\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508789482\",\"name\":\"4. D\u00e1 sa sarkop\u00e9nia zvr\u00e1ti\u0165?\u00a0\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<strong>\u00c1no, sarkop\u00e9niu mo\u017eno spomali\u0165 a v mnoh\u00fdch pr\u00edpadoch aj zvr\u00e1ti\u0165 kombin\u00e1ciou silov\u00e9ho tr\u00e9ningu a dostato\u010dn\u00e9ho pr\u00edjmu bielkov\u00edn.<\/strong> \u0160t\u00fadie ukazuj\u00fa, \u017ee silov\u00fd tr\u00e9ning prin\u00e1\u0161a zlep\u0161enie v ktoromko\u013evek veku, dokonca aj u \u013eud\u00ed star\u0161\u00edch ako 90 rokov. Pri pravidelnom cvi\u010den\u00ed 2\u20133-kr\u00e1t t\u00fd\u017edenne m\u00f4\u017ee \u010dlovek za nieko\u013eko mesiacov zv\u00fd\u0161i\u0165 svalov\u00fa silu o 30\u201360 %.\u00a0\",\"inLanguage\":\"en-GB\"},\"inLanguage\":\"en-GB\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508806012\",\"position\":5,\"url\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508806012\",\"name\":\"5. Je rozdiel v strate svalov u mu\u017eov a \u017eien?\u00a0\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<strong>\u00c1no, mu\u017ei str\u00e1caj\u00fa viac svalovej hmoty, no \u017eeny za\u017e\u00edvaj\u00fa prud\u0161ie zr\u00fdchlenie po menopauze v d\u00f4sledku poklesu estrog\u00e9nu.<\/strong> Estrog\u00e9n m\u00e1 ochrann\u00fd \u00fa\u010dinok na svalov\u00e9 tkanivo a jeho nedostatok vedie k zv\u00fd\u0161en\u00e9mu z\u00e1palu, zhor\u0161enej synt\u00e9ze bielkov\u00edn a r\u00fdchlej\u0161iemu \u00fabytku svalovej hmoty. [27]\",\"inLanguage\":\"en-GB\"},\"inLanguage\":\"en-GB\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508956309\",\"position\":6,\"url\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508956309\",\"name\":\"6. Ak\u00e9 zobrazovacie met\u00f3dy sa pou\u017e\u00edvaj\u00fa na meranie svalovej hmoty?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<strong>Na meranie svalovej hmoty sa naj\u010dastej\u0161ie pou\u017e\u00edvaj\u00fa dual-energetick\u00e1 rontgenov\u00e1 absorpciometria (DXA) a bioelektrick\u00e1 impedancia (BIA),<\/strong> pri\u010dom za zlat\u00fd \u0161tandard sa pova\u017euj\u00fa zobrazovacie met\u00f3dy CT a MRI. [48]\",\"inLanguage\":\"en-GB\"},\"inLanguage\":\"en-GB\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509044512\",\"position\":7,\"url\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509044512\",\"name\":\"7. Ak\u00e9 cvi\u010denie je najlep\u0161ie proti sarkop\u00e9nii?\u00a0\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<strong>Silov\u00fd (odporov\u00fd) tr\u00e9ning je najefekt\u00edvnej\u0161ou formou cvi\u010denia proti sarkop\u00e9nii.<\/strong> Odpor\u00fa\u010da sa cvi\u010di\u0165 2\u20133-kr\u00e1t t\u00fd\u017edenne s v\u00e1hou, s ktorou zvl\u00e1dnete 8\u201312 opakovan\u00ed, po dobu 30\u201360 min\u00fat. Funguj\u00fa \u010dinky, posil\u0148ovacie stroje, odporov\u00e9 gumy aj cviky s vlastnou v\u00e1hou \u2013 k\u013e\u00fa\u010dov\u00e9 je postupn\u00e9 zvy\u0161ovanie z\u00e1\u0165a\u017ee.\u00a0\",\"inLanguage\":\"en-GB\"},\"inLanguage\":\"en-GB\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509068102\",\"position\":8,\"url\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509068102\",\"name\":\"8. Pom\u00e1ha kreat\u00edn pri sarkop\u00e9nii?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<strong>\u00c1no, kreat\u00edn kombinovan\u00fd so silov\u00fdm tr\u00e9ningom m\u00e1 najlep\u0161ie podlo\u017een\u00fd efekt na n\u00e1rast svalovej hmoty a sily u star\u0161\u00edch dospel\u00fdch.<\/strong> \u0160tandardn\u00e1 denn\u00e1 d\u00e1vka je 3\u20135 g, je bezpe\u010dn\u00fd a metaanal\u00fdzy nepreuk\u00e1zali negat\u00edvny vplyv na obli\u010dky \u010di pe\u010de\u0148. Bez silov\u00e9ho tr\u00e9ningu v\u0161ak kreat\u00edn samotn\u00fd v\u00fdraznej\u0161\u00ed \u00fa\u010dinok nem\u00e1.\u00a0\u00a0\",\"inLanguage\":\"en-GB\"},\"inLanguage\":\"en-GB\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509088686\",\"position\":9,\"url\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509088686\",\"name\":\"9. Ak\u00fd je rozdiel medzi sarkop\u00e9niou a kachexiou?\u00a0\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<strong>Sarkop\u00e9nia je strata svalov spojen\u00e1 so starnut\u00edm alebo ne\u010dinnos\u0165ou, kachexia je extr\u00e9mny \u00fabytok svalov a hmotnosti pri z\u00e1va\u017enom ochoren\u00ed (napr\u00edklad rakovine alebo zlyhan\u00ed srdca).<\/strong> Pri sarkop\u00e9nii sa hmotnos\u0165 nemus\u00ed v\u00fdrazne meni\u0165, pri kachexii doch\u00e1dza k s\u00fa\u010dasnej strate svalov aj tuku. Kachexia m\u00e1 hor\u0161iu progn\u00f3zu a vy\u017eaduje \u0161pecializovan\u00fa lie\u010dbu.\u00a0\",\"inLanguage\":\"en-GB\"},\"inLanguage\":\"en-GB\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509107834\",\"position\":10,\"url\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509107834\",\"name\":\"10. M\u00f4\u017eem ma\u0165 sarkop\u00e9niu aj ke\u010f nie som star\u00fd?\u00a0\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<strong>\u00c1no, sekund\u00e1rna sarkop\u00e9nia m\u00f4\u017ee postihn\u00fa\u0165 aj mlad\u0161\u00edch \u013eud\u00ed pri dlhodobej ne\u010dinnosti, chronick\u00fdch ochoreniach, podv\u00fd\u017eive alebo dlhej imobiliz\u00e1cii.<\/strong> Sedav\u00fd sp\u00f4sob \u017eivota je dnes v\u00fdznamn\u00fdm rizikov\u00fdm faktorom aj u \u013eud\u00ed v produkt\u00edvnom veku. U\u017e 2 t\u00fd\u017edne zn\u00ed\u017eenej fyzickej aktivity ved\u00fa u zdrav\u00fdch mlad\u00fdch \u013eud\u00ed k poklesu svalovej hmoty n\u00f4h o pribli\u017ene 3 %.\u00a0\",\"inLanguage\":\"en-GB\"},\"inLanguage\":\"en-GB\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509128979\",\"position\":11,\"url\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509128979\",\"name\":\"11. \u010co je inflammaging?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<strong>Inflammaging je chronick\u00fd n\u00edzko\u00farov\u0148ov\u00fd z\u00e1pal, ktor\u00fd sa postupne rozv\u00edja s vekom a ur\u00fdch\u013euje rozpad svalov\u00fdch bielkov\u00edn zv\u00fd\u0161en\u00fdmi hladinami z\u00e1palov\u00fdch markerov TNF-\u03b1 a IL-6.<\/strong> Na rozdiel od ak\u00fatneho z\u00e1palu pri infekcii prebieha ticho a bez vidite\u013en\u00fdch pr\u00edznakov, no dlhodobo po\u0161kodzuje svalov\u00e9 tkanivo a zhor\u0161uje anabolick\u00fa rezistenciu.\",\"inLanguage\":\"en-GB\"},\"inLanguage\":\"en-GB\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509166095\",\"position\":12,\"url\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509166095\",\"name\":\"12. Ak\u00e9 s\u00fa najlep\u0161ie silov\u00e9 cviky pre seniorov?\u00a0\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<strong>Najlep\u0161ie cviky pre seniorov s\u00fa tie, ktor\u00e9 tr\u00e9nuj\u00fa pohybov\u00e9 vzory z ka\u017edodenn\u00e9ho \u017eivota - drep (vst\u00e1vanie zo stoli\u010dky), tlak (dv\u00edhanie predmetov nad hlavu), \u0165ah (nesenie n\u00e1kupu) a ch\u00f4dza po schodoch. <\/strong>V\u0161etky tieto cviky z\u00e1rove\u0148 zlep\u0161uj\u00fa rovnov\u00e1hu a zni\u017euj\u00fa riziko p\u00e1dov, \u010do je pri prevencii sarkop\u00e9nie rovnako d\u00f4le\u017eit\u00e9 ako samotn\u00e1 svalov\u00e1 sila.\u00a0\",\"inLanguage\":\"en-GB\"},\"inLanguage\":\"en-GB\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509178027\",\"position\":13,\"url\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509178027\",\"name\":\"13. Je d\u00f4le\u017eit\u00e1 hydrat\u00e1cia pre svalov\u00fa hmotu?\u00a0\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<strong>\u00c1no, kostrov\u00e9 svaly tvoria pribli\u017ene 75 % vody a u\u017e mierna dehydrat\u00e1cia okolo 2 % telesn\u00fdch tekut\u00edn merate\u013ene zni\u017euje svalov\u00fa silu, v\u00fddr\u017e a koordin\u00e1ciu. <\/strong>U seniorov je tento efekt v\u00fdraznej\u0161\u00ed, preto\u017ee s vekom kles\u00e1 pocit sm\u00e4du a riziko chronickej dehydrat\u00e1cie rastie. Odpor\u00fa\u010dan\u00fd pr\u00edjem je 1,5 a\u017e 2 litre vody denne, pri fyzickej aktivite viac, pri\u010dom svetlo\u017elt\u00e1 farba mo\u010du je spo\u013eahliv\u00fdm indik\u00e1torom dostato\u010dnej hydrat\u00e1cie.\u00a0\",\"inLanguage\":\"en-GB\"},\"inLanguage\":\"en-GB\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509192158\",\"position\":14,\"url\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509192158\",\"name\":\"14. Ak\u00fd je rozdiel medzi sarkop\u00e9niou a dynap\u00e9niou?\u00a0\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<strong>Dynap\u00e9nia ozna\u010duje stratu svalovej sily bez v\u00fdraznej straty svalovej hmoty, zatia\u013e \u010do sarkop\u00e9nia zah\u0155\u0148a s\u00fa\u010dasn\u00fa stratu hmoty aj sily, pr\u00edpadne aj zhor\u0161en\u00fd fyzick\u00fd v\u00fdkon. <\/strong>Svaly pri dynap\u00e9nii m\u00f4\u017eu by\u0165 objemovo st\u00e1le pr\u00edtomn\u00e9, no ich kvalita, nervov\u00e1 aktiv\u00e1cia a schopnos\u0165 generova\u0165 silu s\u00fa zn\u00ed\u017een\u00e9.\u00a0\",\"inLanguage\":\"en-GB\"},\"inLanguage\":\"en-GB\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509207926\",\"position\":15,\"url\":\"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509207926\",\"name\":\"15. Ak\u00fd je rozdiel medzi sarkop\u00e9niou a osteopor\u00f3zou?\u00a0\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<strong>Sarkop\u00e9nia je strata svalovej hmoty a sily, osteopor\u00f3za je strata kostnej hustoty a pevnosti, pri\u010dom oba stavy sa so starnut\u00edm \u010dasto vyskytuj\u00fa s\u00fa\u010dasne v kombin\u00e1cii naz\u00fdvanej osteosarkop\u00e9nia. <\/strong>Vz\u0165ah medzi nimi je obojsmern\u00fd, preto\u017ee slab\u00e9 svaly menej mechanicky stimuluj\u00fa kosti a ur\u00fdch\u013euj\u00fa \u00fabytok kostnej hmoty, zatia\u013e \u010do krehk\u00e9 kosti ved\u00fa k ne\u010dinnosti a \u010fal\u0161iemu \u00fabytku svalov.\",\"inLanguage\":\"en-GB\"},\"inLanguage\":\"en-GB\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Sarkop\u00e9nia: Tich\u00e1 strata svalov, ktor\u00fa sa oplat\u00ed zastavi\u0165 v\u010das\u00a0 - GymBeam Blog","description":"Sarkop\u00e9nia je strata svalov za\u010d\u00edna u\u017e po 30-tke. Zistite, ako ju rozpozna\u0165, \u010do ju sp\u00f4sobuje a ako jej predch\u00e1dza\u0165 silov\u00fdm tr\u00e9ningom a bielkovinami.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/","og_type":"article","og_title":"Sarkop\u00e9nia: Tich\u00e1 strata svalov, ktor\u00fa sa oplat\u00ed zastavi\u0165 v\u010das\u00a0 - GymBeam Blog","og_description":"Sarkop\u00e9nia je strata svalov za\u010d\u00edna u\u017e po 30-tke. 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She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"},{"@type":"Question","@id":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508748873","position":1,"url":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508748873","name":"1. V akom veku sa za\u010d\u00edna sarkop\u00e9nia?\u00a0","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"<strong>Prirodzen\u00e1 strata svalovej hmoty sa za\u010d\u00edna u\u017e po 30. roku \u017eivota, no o sarkop\u00e9nii ako ochoren\u00ed hovor\u00edme spravidla po 60. roku.<\/strong> Medzi 30. a 60. rokom \u010dlovek str\u00e1ca pribli\u017ene 3\u20138 % svalovej hmoty za dek\u00e1du, po 60. roku sa tempo straty v\u00fdrazne zr\u00fdch\u013euje. U \u017eien po menopauze prebieha tento proces r\u00fdchlej\u0161ie.\u00a0","inLanguage":"en-GB"},"inLanguage":"en-GB"},{"@type":"Question","@id":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508761876","position":2,"url":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508761876","name":"2. Ak\u00e9 s\u00fa prv\u00e9 pr\u00edznaky sarkop\u00e9nie?\u00a0","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"<strong>Prv\u00fdmi pr\u00edznakmi sarkop\u00e9nie s\u00fa pomal\u0161ia ch\u00f4dza, probl\u00e9m vsta\u0165 zo stoli\u010dky bez opory, slab\u00fd stisk ruky a \u010dastej\u0161ie zakop\u00e1vanie \u010di p\u00e1dy.<\/strong> \u010clovek najsk\u00f4r str\u00e1ca exploz\u00edvnu silu a r\u00fdchle pohyby, ktor\u00e9 s\u00fa d\u00f4le\u017eit\u00e9 pri reakcii na n\u00e1hle podnety. Tieto sign\u00e1ly b\u00fdvaj\u00fa \u010dasto mylne pripisovan\u00e9 \u201enorm\u00e1lnemu starnutiu\", hoci ide o varovn\u00e9 pr\u00edznaky, ktor\u00e9 si zasl\u00fa\u017eia pozornos\u0165.\u00a0","inLanguage":"en-GB"},"inLanguage":"en-GB"},{"@type":"Question","@id":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508774630","position":3,"url":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508774630","name":"3. Ako si doma otestova\u0165 sarkop\u00e9niu?\u00a0","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"<strong>Najjednoduch\u0161\u00edm dom\u00e1cim testom je vyplnenie dotazn\u00edka SARC-F (5 ot\u00e1zok o sile, ch\u00f4dzi a p\u00e1doch) a test vst\u00e1vania zo stoli\u010dky.<\/strong> Ak v\u00e1m trv\u00e1 viac ako 15 sek\u00fand 5-kr\u00e1t vsta\u0165 a sadn\u00fa\u0165 si bez pomoci r\u00fak, alebo ak ste v dotazn\u00edku SARC-F dosiahli sk\u00f3re 4 a viac z 10 bodov, m\u00e1te zv\u00fd\u0161en\u00e9 riziko sarkop\u00e9nie a mali by ste sa poradi\u0165 s lek\u00e1rom.\u00a0","inLanguage":"en-GB"},"inLanguage":"en-GB"},{"@type":"Question","@id":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508789482","position":4,"url":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508789482","name":"4. D\u00e1 sa sarkop\u00e9nia zvr\u00e1ti\u0165?\u00a0","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"<strong>\u00c1no, sarkop\u00e9niu mo\u017eno spomali\u0165 a v mnoh\u00fdch pr\u00edpadoch aj zvr\u00e1ti\u0165 kombin\u00e1ciou silov\u00e9ho tr\u00e9ningu a dostato\u010dn\u00e9ho pr\u00edjmu bielkov\u00edn.<\/strong> \u0160t\u00fadie ukazuj\u00fa, \u017ee silov\u00fd tr\u00e9ning prin\u00e1\u0161a zlep\u0161enie v ktoromko\u013evek veku, dokonca aj u \u013eud\u00ed star\u0161\u00edch ako 90 rokov. Pri pravidelnom cvi\u010den\u00ed 2\u20133-kr\u00e1t t\u00fd\u017edenne m\u00f4\u017ee \u010dlovek za nieko\u013eko mesiacov zv\u00fd\u0161i\u0165 svalov\u00fa silu o 30\u201360 %.\u00a0","inLanguage":"en-GB"},"inLanguage":"en-GB"},{"@type":"Question","@id":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508806012","position":5,"url":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508806012","name":"5. Je rozdiel v strate svalov u mu\u017eov a \u017eien?\u00a0","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"<strong>\u00c1no, mu\u017ei str\u00e1caj\u00fa viac svalovej hmoty, no \u017eeny za\u017e\u00edvaj\u00fa prud\u0161ie zr\u00fdchlenie po menopauze v d\u00f4sledku poklesu estrog\u00e9nu.<\/strong> Estrog\u00e9n m\u00e1 ochrann\u00fd \u00fa\u010dinok na svalov\u00e9 tkanivo a jeho nedostatok vedie k zv\u00fd\u0161en\u00e9mu z\u00e1palu, zhor\u0161enej synt\u00e9ze bielkov\u00edn a r\u00fdchlej\u0161iemu \u00fabytku svalovej hmoty. [27]","inLanguage":"en-GB"},"inLanguage":"en-GB"},{"@type":"Question","@id":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508956309","position":6,"url":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778508956309","name":"6. Ak\u00e9 zobrazovacie met\u00f3dy sa pou\u017e\u00edvaj\u00fa na meranie svalovej hmoty?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"<strong>Na meranie svalovej hmoty sa naj\u010dastej\u0161ie pou\u017e\u00edvaj\u00fa dual-energetick\u00e1 rontgenov\u00e1 absorpciometria (DXA) a bioelektrick\u00e1 impedancia (BIA),<\/strong> pri\u010dom za zlat\u00fd \u0161tandard sa pova\u017euj\u00fa zobrazovacie met\u00f3dy CT a MRI. [48]","inLanguage":"en-GB"},"inLanguage":"en-GB"},{"@type":"Question","@id":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509044512","position":7,"url":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509044512","name":"7. Ak\u00e9 cvi\u010denie je najlep\u0161ie proti sarkop\u00e9nii?\u00a0","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"<strong>Silov\u00fd (odporov\u00fd) tr\u00e9ning je najefekt\u00edvnej\u0161ou formou cvi\u010denia proti sarkop\u00e9nii.<\/strong> Odpor\u00fa\u010da sa cvi\u010di\u0165 2\u20133-kr\u00e1t t\u00fd\u017edenne s v\u00e1hou, s ktorou zvl\u00e1dnete 8\u201312 opakovan\u00ed, po dobu 30\u201360 min\u00fat. Funguj\u00fa \u010dinky, posil\u0148ovacie stroje, odporov\u00e9 gumy aj cviky s vlastnou v\u00e1hou \u2013 k\u013e\u00fa\u010dov\u00e9 je postupn\u00e9 zvy\u0161ovanie z\u00e1\u0165a\u017ee.\u00a0","inLanguage":"en-GB"},"inLanguage":"en-GB"},{"@type":"Question","@id":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509068102","position":8,"url":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509068102","name":"8. Pom\u00e1ha kreat\u00edn pri sarkop\u00e9nii?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"<strong>\u00c1no, kreat\u00edn kombinovan\u00fd so silov\u00fdm tr\u00e9ningom m\u00e1 najlep\u0161ie podlo\u017een\u00fd efekt na n\u00e1rast svalovej hmoty a sily u star\u0161\u00edch dospel\u00fdch.<\/strong> \u0160tandardn\u00e1 denn\u00e1 d\u00e1vka je 3\u20135 g, je bezpe\u010dn\u00fd a metaanal\u00fdzy nepreuk\u00e1zali negat\u00edvny vplyv na obli\u010dky \u010di pe\u010de\u0148. Bez silov\u00e9ho tr\u00e9ningu v\u0161ak kreat\u00edn samotn\u00fd v\u00fdraznej\u0161\u00ed \u00fa\u010dinok nem\u00e1.\u00a0\u00a0","inLanguage":"en-GB"},"inLanguage":"en-GB"},{"@type":"Question","@id":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509088686","position":9,"url":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509088686","name":"9. Ak\u00fd je rozdiel medzi sarkop\u00e9niou a kachexiou?\u00a0","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"<strong>Sarkop\u00e9nia je strata svalov spojen\u00e1 so starnut\u00edm alebo ne\u010dinnos\u0165ou, kachexia je extr\u00e9mny \u00fabytok svalov a hmotnosti pri z\u00e1va\u017enom ochoren\u00ed (napr\u00edklad rakovine alebo zlyhan\u00ed srdca).<\/strong> Pri sarkop\u00e9nii sa hmotnos\u0165 nemus\u00ed v\u00fdrazne meni\u0165, pri kachexii doch\u00e1dza k s\u00fa\u010dasnej strate svalov aj tuku. Kachexia m\u00e1 hor\u0161iu progn\u00f3zu a vy\u017eaduje \u0161pecializovan\u00fa lie\u010dbu.\u00a0","inLanguage":"en-GB"},"inLanguage":"en-GB"},{"@type":"Question","@id":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509107834","position":10,"url":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509107834","name":"10. M\u00f4\u017eem ma\u0165 sarkop\u00e9niu aj ke\u010f nie som star\u00fd?\u00a0","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"<strong>\u00c1no, sekund\u00e1rna sarkop\u00e9nia m\u00f4\u017ee postihn\u00fa\u0165 aj mlad\u0161\u00edch \u013eud\u00ed pri dlhodobej ne\u010dinnosti, chronick\u00fdch ochoreniach, podv\u00fd\u017eive alebo dlhej imobiliz\u00e1cii.<\/strong> Sedav\u00fd sp\u00f4sob \u017eivota je dnes v\u00fdznamn\u00fdm rizikov\u00fdm faktorom aj u \u013eud\u00ed v produkt\u00edvnom veku. U\u017e 2 t\u00fd\u017edne zn\u00ed\u017eenej fyzickej aktivity ved\u00fa u zdrav\u00fdch mlad\u00fdch \u013eud\u00ed k poklesu svalovej hmoty n\u00f4h o pribli\u017ene 3 %.\u00a0","inLanguage":"en-GB"},"inLanguage":"en-GB"},{"@type":"Question","@id":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509128979","position":11,"url":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509128979","name":"11. \u010co je inflammaging?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"<strong>Inflammaging je chronick\u00fd n\u00edzko\u00farov\u0148ov\u00fd z\u00e1pal, ktor\u00fd sa postupne rozv\u00edja s vekom a ur\u00fdch\u013euje rozpad svalov\u00fdch bielkov\u00edn zv\u00fd\u0161en\u00fdmi hladinami z\u00e1palov\u00fdch markerov TNF-\u03b1 a IL-6.<\/strong> Na rozdiel od ak\u00fatneho z\u00e1palu pri infekcii prebieha ticho a bez vidite\u013en\u00fdch pr\u00edznakov, no dlhodobo po\u0161kodzuje svalov\u00e9 tkanivo a zhor\u0161uje anabolick\u00fa rezistenciu.","inLanguage":"en-GB"},"inLanguage":"en-GB"},{"@type":"Question","@id":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509166095","position":12,"url":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509166095","name":"12. Ak\u00e9 s\u00fa najlep\u0161ie silov\u00e9 cviky pre seniorov?\u00a0","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"<strong>Najlep\u0161ie cviky pre seniorov s\u00fa tie, ktor\u00e9 tr\u00e9nuj\u00fa pohybov\u00e9 vzory z ka\u017edodenn\u00e9ho \u017eivota - drep (vst\u00e1vanie zo stoli\u010dky), tlak (dv\u00edhanie predmetov nad hlavu), \u0165ah (nesenie n\u00e1kupu) a ch\u00f4dza po schodoch. <\/strong>V\u0161etky tieto cviky z\u00e1rove\u0148 zlep\u0161uj\u00fa rovnov\u00e1hu a zni\u017euj\u00fa riziko p\u00e1dov, \u010do je pri prevencii sarkop\u00e9nie rovnako d\u00f4le\u017eit\u00e9 ako samotn\u00e1 svalov\u00e1 sila.\u00a0","inLanguage":"en-GB"},"inLanguage":"en-GB"},{"@type":"Question","@id":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509178027","position":13,"url":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509178027","name":"13. Je d\u00f4le\u017eit\u00e1 hydrat\u00e1cia pre svalov\u00fa hmotu?\u00a0","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"<strong>\u00c1no, kostrov\u00e9 svaly tvoria pribli\u017ene 75 % vody a u\u017e mierna dehydrat\u00e1cia okolo 2 % telesn\u00fdch tekut\u00edn merate\u013ene zni\u017euje svalov\u00fa silu, v\u00fddr\u017e a koordin\u00e1ciu. <\/strong>U seniorov je tento efekt v\u00fdraznej\u0161\u00ed, preto\u017ee s vekom kles\u00e1 pocit sm\u00e4du a riziko chronickej dehydrat\u00e1cie rastie. Odpor\u00fa\u010dan\u00fd pr\u00edjem je 1,5 a\u017e 2 litre vody denne, pri fyzickej aktivite viac, pri\u010dom svetlo\u017elt\u00e1 farba mo\u010du je spo\u013eahliv\u00fdm indik\u00e1torom dostato\u010dnej hydrat\u00e1cie.\u00a0","inLanguage":"en-GB"},"inLanguage":"en-GB"},{"@type":"Question","@id":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509192158","position":14,"url":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509192158","name":"14. Ak\u00fd je rozdiel medzi sarkop\u00e9niou a dynap\u00e9niou?\u00a0","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"<strong>Dynap\u00e9nia ozna\u010duje stratu svalovej sily bez v\u00fdraznej straty svalovej hmoty, zatia\u013e \u010do sarkop\u00e9nia zah\u0155\u0148a s\u00fa\u010dasn\u00fa stratu hmoty aj sily, pr\u00edpadne aj zhor\u0161en\u00fd fyzick\u00fd v\u00fdkon. <\/strong>Svaly pri dynap\u00e9nii m\u00f4\u017eu by\u0165 objemovo st\u00e1le pr\u00edtomn\u00e9, no ich kvalita, nervov\u00e1 aktiv\u00e1cia a schopnos\u0165 generova\u0165 silu s\u00fa zn\u00ed\u017een\u00e9.\u00a0","inLanguage":"en-GB"},"inLanguage":"en-GB"},{"@type":"Question","@id":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509207926","position":15,"url":"https:\/\/gymbeam.sk\/blog\/sarkopenia-ticha-strata-svalov-ktoru-sa-oplati-zastavit-vcas\/#faq-question-1778509207926","name":"15. Ak\u00fd je rozdiel medzi sarkop\u00e9niou a osteopor\u00f3zou?\u00a0","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"<strong>Sarkop\u00e9nia je strata svalovej hmoty a sily, osteopor\u00f3za je strata kostnej hustoty a pevnosti, pri\u010dom oba stavy sa so starnut\u00edm \u010dasto vyskytuj\u00fa s\u00fa\u010dasne v kombin\u00e1cii naz\u00fdvanej osteosarkop\u00e9nia. <\/strong>Vz\u0165ah medzi nimi je obojsmern\u00fd, preto\u017ee slab\u00e9 svaly menej mechanicky stimuluj\u00fa kosti a ur\u00fdch\u013euj\u00fa \u00fabytok kostnej hmoty, zatia\u013e \u010do krehk\u00e9 kosti ved\u00fa k ne\u010dinnosti a \u010fal\u0161iemu \u00fabytku svalov.","inLanguage":"en-GB"},"inLanguage":"en-GB"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/786389","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=786389"}],"version-history":[{"count":5,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/786389\/revisions"}],"predecessor-version":[{"id":786433,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/786389\/revisions\/786433"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/786429"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=786389"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=786389"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=786389"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=786389"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=786389"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}