{"id":8416,"date":"2023-08-08T00:00:00","date_gmt":"2023-08-07T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/vysoky-krvny-tlak-a-cvicenie\/"},"modified":"2023-08-08T00:00:00","modified_gmt":"2023-08-07T23:00:00","slug":"vysoky-krvny-tlak-a-cvicenie","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/vysoky-krvny-tlak-a-cvicenie\/","title":{"rendered":"S vysok\u00fdm krvn\u00fdm tlakom mo\u017eno bojova\u0165 \u013eah\u0161ie, ne\u017e sa zd\u00e1. Pom\u00f4c\u0165 m\u00f4\u017ee jednoduch\u00e9 cvi\u010denie"},"content":{"rendered":"<p><strong>Vysok\u00fd krvn\u00fd tlak patr\u00ed pre nejasn\u00fa identifik\u00e1ciu po\u010diato\u010dn\u00fdch pr\u00edznakov k tich\u00fdm zabijakom.<\/strong> Tr\u00e1pi aj Slov\u00e1kov, pri\u010dom mnoh\u00ed ho podce\u0148uj\u00fa \u010di dokonca ignoruj\u00fa.<\/p>\n<p>Ako sme uviedli v na\u0161om predo\u0161lom \u010dl\u00e1nku, <strong>o jeho zv\u00fd\u0161en\u00fdch hodnot\u00e1ch m\u00f4\u017eeme hovori\u0165, ak prekro\u010dia viac ne\u017e 140\/90 mm Hg.<\/strong> V pr\u00edpade jeho optim\u00e1lnej hodnoty by sa mal pod\u013ea odborn\u00edkov pohybova\u0165 v rozmedz\u00ed viac ako 90\/60 a menej ako 120\/80. Av\u0161ak z h\u013eadiska pohlavia m\u00f4\u017ee doch\u00e1dza\u0165 k men\u0161\u00edm odch\u00fdlkam, pri\u010dom na Slovensku je pod\u013ea odhadov pribli\u017ene dva mili\u00f3ny hypertonikov.<\/p>\n<p>Aj preto odborn\u00edci apeluj\u00fa na zv\u00fd\u0161en\u00fa prevenciu s n\u00e1sledn\u00fdm dodr\u017eiavan\u00edm lie\u010dby. S\u00fa\u010das\u0165ou nej je <strong>spr\u00e1vne zvolen\u00e1 \u017eivotospr\u00e1va,<\/strong> nako\u013eko dan\u00e9 ochorenie m\u00f4\u017eu sprev\u00e1dza\u0165 aj in\u00e9 zdravotn\u00e9 probl\u00e9my. Av\u0161ak aj cez to mnoh\u00ed Slov\u00e1ci na\u010falej holduj\u00fa faj\u010deniu, konzum\u00e1cii alkoholu \u010di nezdrav\u00e9mu stravovaniu, s\u00edce ide o faktory zvy\u0161uj\u00face predispoz\u00edcie zv\u00fd\u0161en\u00e9ho krvn\u00e9ho tlaku.<\/p>\n<p>Av\u0161ak pod\u013ea v\u00fdsledkov ned\u00e1vno publikovan\u00e9ho v\u00fdskumu, <strong>krvn\u00fd tlak mo\u017eno zn\u00ed\u017ei\u0165 aj bez predp\u00edsanej medikament\u00f3znej lie\u010dby,<\/strong> informuje port\u00e1l ScienceAlert. Sta\u010d\u00ed, ak budete pravidelne vykon\u00e1va\u0165 izometrick\u00fd tr\u00e9ning, ktor\u00fd sa sp\u00e1ja s mnoh\u00fdmi zdravotn\u00fdmi benefitmi.<\/p>\n<h3>Z \u010doho pozost\u00e1va izometrick\u00e9 cvi\u010denie?<\/h3>\n<p>S izometrick\u00fdm cvi\u010den\u00edm sa mo\u017eno stretn\u00fa\u0165 po\u010das rehabilit\u00e1cie. Pozost\u00e1va z cvikov, ktor\u00e9 sa vykon\u00e1vaj\u00fa najm\u00e4 po \u00farazoch, <strong>pri\u010dom s\u00fa prospe\u0161n\u00e9 pri bolesti svalov \u010di \u00fanave,<\/strong> p\u00ed\u0161e port\u00e1l PROFY.<\/p>\n<p>Jeho z\u00e1klad tvor\u00ed <strong>spr\u00e1vne d\u00fdchanie,<\/strong> nastavenie tela po\u010das jednotliv\u00fdch cvikov a porozumenie cel\u00e9ho princ\u00edpu izometrick\u00e9ho nap\u00e4tia. Svoje uplatnenie m\u00f4\u017ee nach\u00e1dza\u0165 i v joge, nako\u013eko jeho hlavn\u00fdm princ\u00edpom je, \u017ee d\u013a\u017eka svalu zost\u00e1va rovnak\u00e1.<\/p>\n Izometrick\u00e9 cviky mo\u017eno uplatni\u0165 aj pri fyzioterapii. Zdroj: pexels.com\n<p>V pr\u00edpade vysok\u00e9ho krvn\u00e9ho tlaku ho mo\u017eno vykon\u00e1va\u0165 pod ni\u017e\u0161ou z\u00e1\u0165a\u017eou, av\u0161ak je potrebn\u00e9 dba\u0165 na jeho celkov\u00fa intenzitu. <strong>Pokia\u013e by do\u0161lo k pr\u00edli\u0161 vysokej aktivite, tlak by mohol dramaticky vyst\u00fapi\u0165.<\/strong> Aj preto sa odpor\u00fa\u010da na za\u010diatok poradi\u0165 sa s lek\u00e1rom \u010di fyzioterapeutom, nako\u013eko nie pre ka\u017ed\u00e9ho plat\u00ed to ist\u00e9.<\/p>\n<p>Z v\u00fdsledkov uvedenej \u0161t\u00fadie vypl\u00fdva, \u017ee <strong>na zn\u00ed\u017eenie krvn\u00e9ho tlaku sta\u010d\u00ed vykon\u00e1va\u0165 v priemere tri izometrick\u00e9 sedenia t\u00fd\u017edenne,<\/strong> dod\u00e1va ScienceAlert. Ka\u017ed\u00e9 z nich by malo pozost\u00e1va\u0165 zo \u0161tyroch dvojmin\u00fatov\u00fdch s\u00e9ri\u00ed cvikov, pri\u010dom by medzi nimi mala nasta\u0165 v priemere \u0161tvormin\u00fatov\u00e1 prest\u00e1vka. Na z\u00e1klade toho by malo d\u00f4js\u0165 k zn\u00ed\u017eeniu krvn\u00e9ho tlaku v rovnakej miere ako u \u013eud\u00ed u\u017e\u00edvaj\u00facich \u0161tandardn\u00e9 lieky na dan\u00fd probl\u00e9m.<\/p>\n<p>Z\u00e1rove\u0148 izometrick\u00e9 cvi\u010denie m\u00e1 <strong>pozit\u00edvny vplyv na funkciu, \u0161trukt\u00faru a mechaniku srdca.<\/strong> K zlep\u0161eniu m\u00f4\u017ee d\u00f4js\u0165 aj v oblasti zdravia cievneho syst\u00e9mu \u010di v\u00fdkonnosti auton\u00f3mneho nervov\u00e9ho syst\u00e9mu. Pr\u00e1ve tieto faktory s\u00fa d\u00f4le\u017eit\u00e9 pre kardiovaskul\u00e1rne zdravie, od ktor\u00e9ho sa odv\u00edja riziko zv\u00fd\u0161en\u00fdch hodn\u00f4t krvn\u00e9ho tlaku.<\/p>\n<h3>Viacero zdravotn\u00fdch benefitov<\/h3>\n<p>Izometrick\u00e9 cviky okrem zlep\u0161enia kardiovaskul\u00e1rneho zdravia prin\u00e1\u0161aj\u00fa viacero benefitov. Vzh\u013eadom na to, \u017ee sa uplat\u0148uj\u00fa po\u010das rehabilit\u00e1cie \u010di fyzioterapie, <strong>zlep\u0161uj\u00fa aj celkov\u00fa funkciu svalov.<\/strong><\/p>\n<p>Be\u017ene sa stret\u00e1vame s t\u00fdm, \u017ee<strong> svaly na jednej strane tela s\u00fa silnej\u0161ie ako na druhej.<\/strong> Ide o takzvan\u00fa dominanciu kon\u010dat\u00edn, po\u010das ktorej m\u00e1me preferenciu pou\u017e\u00edva\u0165 jednu stranu tela pred druhou. Doch\u00e1dza k nej napr\u00edklad po\u010das \u0161portov\u00fdch aktiv\u00edt, ktor\u00e9 vy\u017eaduj\u00fa zru\u010dnosti v\u00e4\u010d\u0161ej n\u00e1ro\u010dnosti pre jednu stranu tela. S\u00edce nie je na tom ni\u010d zl\u00e9, m\u00f4\u017ee \u00eds\u0165 o zv\u00fd\u0161enie rizika zranenia, ktor\u00e9 m\u00f4\u017ee ovplyvni\u0165 \u0161portovcove v\u00fdsledky. Na z\u00e1klade toho sa odpor\u00fa\u010da vykon\u00e1va\u0165 s\u00e9riu izometrick\u00fdch cvi\u010den\u00ed, ku ktor\u00fdm patria delen\u00fd drep alebo bo\u010dn\u00fd plank.<\/p>\n Mnoho Slov\u00e1kov ignoruje lie\u010dbu vysok\u00e9ho krvn\u00e9ho tlaku. Zdroj: pexels.com\n<p>\u010eal\u0161ie pozit\u00edvum zah\u0155\u0148a zlep\u0161enie sily uplat\u0148uj\u00facej sa po\u010das cvi\u010denia. <strong>Ide o faktor, ktor\u00fd m\u00f4\u017ee zlep\u0161i\u0165 kvalitu nielen \u0161portov\u00e9ho v\u00fdkonu, ale aj fyzickej funkcie v ka\u017edodennom \u017eivote.<\/strong><\/p>\n<p>V\u00fdhodou izometrick\u00e9ho cvi\u010denia je predov\u0161etk\u00fdm to, \u017ee ho mo\u017eno vykon\u00e1va\u0165 aj s obmedzenou pohyblivos\u0165ou. <strong>Z\u00e1rove\u0148 nemus\u00ed by\u0165 bari\u00e9rou ani v oblastiach, kde m\u00f4\u017ee by\u0165 limituj\u00facim faktorom boles\u0165.<\/strong> Sta\u010d\u00ed si len zvoli\u0165 pohodln\u00fa polohu na vykon\u00e1vanie cviku, napr\u00edklad prostredn\u00edctvo nastavenia v\u00fd\u0161ky drepu pri stene, v pr\u00edpade, \u017ee k obmedzeniu doch\u00e1dza v oblasti bedier.<\/p>\n<p>Pokia\u013e sa op\u00e4\u0165 vr\u00e1time k zlep\u0161eniu kardiovaskul\u00e1rneho zdravia, viacero \u0161t\u00fadi\u00ed uviedlo, \u017ee <strong>mnoh\u00fdm \u00fa\u010dastn\u00edkom sta\u010dilo, ke\u010f po\u010das jedn\u00e9ho sedenia vykon\u00e1vali iba osem min\u00fat cvi\u010denia.<\/strong> Dan\u00fd v\u00fdsledok sa v praxi rovn\u00e1 pribli\u017ene k \u0161tyrom s\u00e9ri\u00e1m izometrick\u00fdch cvi\u010den\u00ed, nako\u013eko ka\u017ed\u00e1 s\u00e9ria pozost\u00e1va pribli\u017ene z dvoch min\u00fat. Vzh\u013eadom na to, \u017ee tento typ cvi\u010denia sa odpor\u00fa\u010da vykon\u00e1va\u0165 iba trikr\u00e1t t\u00fd\u017edenne, ide o druh pohybovej aktivity, ktor\u00fa ocenia najm\u00e4 \u013eudia s vy\u0165a\u017een\u00fdm osobn\u00fdm rozvrhom.<\/p>","protected":false},"excerpt":{"rendered":"<p>Vysok\u00fd krvn\u00fd tlak patr\u00ed pre nejasn\u00fa identifik\u00e1ciu po\u010diato\u010dn\u00fdch pr\u00edznakov k tich\u00fdm zabijakom. Tr\u00e1pi aj Slov\u00e1kov, pri\u010dom mnoh\u00ed ho podce\u0148uj\u00fa \u010di dokonca ignoruj\u00fa. Ako sme uviedli<\/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-8416","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8416","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=8416"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8416\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8416"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8416"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8416"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}