Povzbuden\u00fd z\u00e1ujem o na\u0161e zdravie tie\u017e otvoril br\u00e1ny pre inform\u00e1cie – najm\u00e4 t\u00fdkaj\u00face sa stravovania a fitness – ktor\u00e9 nie s\u00fa v\u017edy najspo\u013eahlivej\u0161ie. O cvi\u010den\u00ed pl\u00e1va to\u013eko inform\u00e1ci\u00ed, \u017ee je niekedy \u0165a\u017ek\u00e9 odl\u00ed\u0161i\u0165 skuto\u010dnos\u0165 od m\u00fdtu. A bohu\u017eia\u013e pre mnoh\u00fdch z n\u00e1s si inform\u00e1cie nevieme overi\u0165 tak jednoducho a tieto m\u00fdty s\u00fa \u010dasto prezentovan\u00e1 ako polopravdy.<\/p>\n
Prieskum uskuto\u010dnen\u00fd spolo\u010dnos\u0165ou FitRated sa p\u00fdtal 1 000 Ameri\u010danov na ich aktivity v posil\u0148ovni a p\u00fdtal sa ich na naj\u010dastej\u0161ie m\u00fdty o zdrav\u00ed. Aj napriek tomu, \u017ee v minulosti sa tak\u00e9to chyby opakovali a cvi\u010dilo sa inak, uk\u00e1zalo sa, \u017ee nie s\u00fa tak informovan\u00ed, ako si myslia. Od d\u00f4le\u017eitosti pretr\u00e9novania pred tr\u00e9ningom a\u017e po boles\u0165 po cvi\u010den\u00ed. Pripravili sme si pre v\u00e1s p\u00e1r m\u00fdtov, ktor\u00fdm sa ur\u010dite pri va\u0161ej fitness ceste vyvarujte.<\/p>\n
D\u00f4le\u017eitos\u0165 stre\u010dingu pred tr\u00e9ningom je najroz\u0161\u00edrenej\u0161\u00edm m\u00fdtom a aspo\u0148 60% respondentov prisudzuje stre\u010dingu nadmern\u00fa d\u00f4le\u017eitos\u0165.<\/p>\n
Veda o stre\u010dingu m\u00f4\u017ee by\u0165 pre priemern\u00e9ho \u010dloveka trochu m\u00e4t\u00faca, preto\u017ee vyh\u013ead\u00e1vanie v Googli uk\u00e1\u017ee nieko\u013eko dos\u0165 protichodn\u00fdch inform\u00e1ci\u00ed. \u0160t\u00fadie preuk\u00e1zali, \u017ee hlavnou v\u00fdhodou stre\u010dingu je udr\u017eanie alebo zv\u00fd\u0161enie rozsahu pohybu k\u013abom. \u010co prevencia \u00farazov a zlep\u0161enie v\u00fdkonu? Veda je o t\u00fdchto dvoch veciach trochu nerozhodnej\u0161ia, niektor\u00e9 \u0161t\u00fadie ukazuj\u00fa zisky a zlep\u0161enia, in\u00e9 \u017eiadne a dokonca len niektor\u00e9 vykazuj\u00fa nepriazniv\u00e9 \u00fa\u010dinky.<\/p>\n
Stre\u010ding bol historicky predp\u00edsan\u00fd pre napnut\u00e9 svaly ako sp\u00f4sob, ako uvo\u013eni\u0165 telo, ale ned\u00e1vno fitness priemysel zistil, \u017ee stre\u010ding\u201e studen\u00e9ho \u201ctela m\u00f4\u017ee ma\u0165 nepriazniv\u00e9 \u00fa\u010dinky. V\u00fdskum uk\u00e1zal, \u017ee ke\u010f \u013eudia n\u00fatia svoje chladn\u00e9 svaly relaxova\u0165 nadmern\u00fdm roz\u0165ahovan\u00edm, vytv\u00e1ra n\u00e1val glukokortikoidov (stresov\u00e9 horm\u00f3ny), ktor\u00e9 zaplavuj\u00fa telo, \u010do je opa\u010dn\u00e1 reakcia, ako sa o\u010dak\u00e1va od \u013eud\u00ed, ktor\u00ed sa sna\u017eia uvo\u013eni\u0165 stuhnut\u00fa oblas\u0165.\u201c<\/p>\n
To v\u0161ak neznamen\u00e1, \u017ee sko\u010di\u0165 priamo do tr\u00e9ningu je lep\u0161ia vo\u013eba; namiesto toho udr\u017eujte telo pred tr\u00e9ningom rozohriate, ale zme\u0148te to, z \u010doho v\u00e1\u0161 pred-tr\u00e9ning pozost\u00e1va. Va\u0161a rutina by mala obsahova\u0165 kardiovaskul\u00e1rnu \u010dinnos\u0165 na zahriatie tela a prekrvenie tela. To m\u00f4\u017ee by\u0165 kdeko\u013evek od 5 do 15 min\u00fat, ktor\u00e9 ved\u00fa k minim\u00e1lnemu poteniu. Po nich by mala nasledova\u0165 sekvencia dynamick\u00fdch cvi\u010den\u00ed na rozpr\u00fadenie a natiahnutie rozsahu pou\u017eit\u00fdch pohybov v cvi\u010den\u00ed.<\/p>\n
Mo\u017eno si mysl\u00edte, \u017ee zaznamen\u00e1vanie kilometrov na be\u017eiacom p\u00e1se je pre va\u0161e k\u013aby menej n\u00e1ro\u010dn\u00e9 ako behanie na chodn\u00edku – ale to nie je pravda a m\u00f4\u017eeme ich zaradi\u0165 ako \u010fal\u0161ie m\u00fdty v cvi\u010den\u00ed.<\/p>\n
Toto je aj nie je m\u00fdtus. Be\u017eeck\u00fd p\u00e1s m\u00f4\u017ee teoreticky poskytn\u00fa\u0165 lep\u0161ie cvi\u010denie ako po chodn\u00edku. Vedeck\u00e1 podstata spo\u010d\u00edva v tom, \u017ee povrch m\u00f4\u017ee pom\u00f4c\u0165 rozpt\u00fdli\u0165 vertik\u00e1lne sily tela. S\u00fa za\u0165a\u017een\u00e9 pri \u0161trajku nohy po\u010das behu, a tak dok\u00e1\u017eu zn\u00ed\u017ei\u0165 dopad na va\u0161e kolen\u00e1. Veda v\u0161ak preuk\u00e1zala zanedbate\u013en\u00fd rozdiel v dopade be\u017eeck\u00e9ho p\u00e1su na kolen\u00e1 oproti behu na asfalte. Zatia\u013e \u010do sa be\u017eeck\u00fd p\u00e1s m\u00f4\u017ee javi\u0165 ako men\u0161\u00ed dopad na va\u0161e kolen\u00e1, uk\u00e1zalo sa, \u017ee automatizovan\u00fd charakter oto\u010dn\u00e9ho p\u00e1su zvy\u0161uje za\u0165a\u017eenie Achilovej \u0161\u013eachy a \u010fal\u0161\u00edch svalov doln\u00fdch kon\u010dat\u00edn, v\u00e4zov a \u0161liach.<\/p>\n Muscle Beach, California zdroj: fitclan\n
Toto je popul\u00e1rny m\u00fdtus aj kv\u00f4li optick\u00e9mu klamu. Ak prejdem z akt\u00edvneho \u017eivotn\u00e9ho \u0161t\u00fdlu budovania masy k tomu, ako vyzer\u00e1 alternat\u00edvny \u017eivotn\u00fd \u0161t\u00fdl, ur\u010dite d\u00f4jde k zmene tela. Svaly sa zmen\u0161uj\u00fa a telesn\u00fd tuk pravdepodobne st\u00fapne v z\u00e1vislosti od stravy. To vedie v\u00e4\u010d\u0161inu \u013eud\u00ed k presved\u010deniu, \u017ee ich sval sa v skuto\u010dnosti premie\u0148a na tuk. Skuto\u010dn\u00fdm pr\u00edbehom je, \u017ee svaly a tuk s\u00fa v skuto\u010dnosti dva \u00faplne odli\u0161n\u00e9 tkanivov\u00e9 syst\u00e9my s r\u00f4znymi funkciami. Svalov\u00e9 tkanivo je to, \u010do v\u00e1m dod\u00e1va hmotu a \u010do neust\u00e1le spa\u013euje kal\u00f3rie. Tukov\u00e9 tkanivo je to, \u010do v\u00e1m d\u00e1va \u201eve\u013ekos\u0165\u201c a je miesto, kde sa uklad\u00e1 prebyto\u010dn\u00e1 energia. Aj ke\u010f je energia zdie\u013ean\u00e1 medzi t\u00fdmito dvoma syst\u00e9mami, svaly a tuk sa nepremie\u0148aj\u00fa jeden na druh\u00e9ho. Jednoducho sa pohybuj\u00fa hore a dole v spektre nez\u00e1visle a vo v\u00e4\u010d\u0161ine pr\u00edpadov s\u00fa\u010dasne.<\/p>\n
<\/p>","protected":false},"excerpt":{"rendered":"
Povzbuden\u00fd z\u00e1ujem o na\u0161e zdravie tie\u017e otvoril br\u00e1ny pre inform\u00e1cie – najm\u00e4 t\u00fdkaj\u00face sa stravovania a fitness – ktor\u00e9 nie s\u00fa v\u017edy najspo\u013eahlivej\u0161ie. O cvi\u010den\u00ed<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-6858","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/6858","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=6858"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/6858\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=6858"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=6858"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=6858"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}