{"id":8723,"date":"2024-03-18T00:00:00","date_gmt":"2024-03-17T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/chcete-mat-dlhy-a-zdravy-zivot-tieto-4-typy-cviceni-podporuju-dlhovekost\/"},"modified":"2024-03-18T00:00:00","modified_gmt":"2024-03-17T23:00:00","slug":"chcete-mat-dlhy-a-zdravy-zivot-tieto-4-typy-cviceni-podporuju-dlhovekost","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/chcete-mat-dlhy-a-zdravy-zivot-tieto-4-typy-cviceni-podporuju-dlhovekost\/","title":{"rendered":"Chcete ma\u0165 dlh\u00fd a zdrav\u00fd \u017eivot? Tieto 4 typy cvi\u010den\u00ed podporuj\u00fa dlhovekos\u0165"},"content":{"rendered":"<p><strong>Zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl a fyzick\u00e1 aktivita maj\u00fa z\u00e1sadn\u00fd vplyv na na\u0161e celkov\u00e9 zdravie a dlhovekos\u0165. <\/strong><\/p>\n<p><strong>Cvi\u010denie je dobr\u00e9 z mnoh\u00fdch d\u00f4vodov. Priamo ovplyv\u0148uje v\u0161etky faktory, ktor\u00e9 ved\u00fa k dlh\u00e9mu a zdrav\u00e9mu \u017eivotu \u2013 mobilita, zdravie srdca, zdravie mozgu, sila svalov a \u010fal\u0161ie,<\/strong> povedal pre huffpost.com Jonathan Zins, fyzik\u00e1lny terapeut z Wexner Medical Center na Ohio State University.<\/p>\n<p>Odborn\u00edci sa zhoduj\u00fa, \u017ee pravideln\u00fd pohyb m\u00f4\u017ee by\u0165 k\u013e\u00fa\u010dom k dlh\u00e9mu \u017eivotu, ktor\u00fd bude pln\u00fd vitality a \u0161\u0165astia. Ak\u00e9 typy cvi\u010den\u00ed s\u00fa pod\u013ea nich tou najlep\u0161ou cestou k dlhovekosti?<\/p>\n<p><iframe title=\"3 Best Qi Gong Exercises to Reverse Aging\" src=\"https:\/\/www.youtube.com\/embed\/i99gn1iPdFc\" width=\"100%\" height=\"430\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n<h3>Kardiovaskul\u00e1rne cvi\u010denie<\/h3>\n<p>Kardiovaskul\u00e1rne cvi\u010denia, ako je beh, jazda na bicykli, tanec \u010di box, prospieva zdrav\u00e9mu starnutiu, preto\u017ee v\u0161etky tieto aktivity p\u00f4sobia pozit\u00edvne na zdravie srdca.<\/p>\n<p>Konkr\u00e9tne <strong>aer\u00f3bne cvi\u010denie m\u00f4\u017ee zn\u00ed\u017ei\u0165 riziko srdcov\u00fdch ochoren\u00ed. Pom\u00e1ha tie\u017e zni\u017eova\u0165 krvn\u00fd tlak a riziko cukrovky. Okrem toho je kardiovaskul\u00e1rne cvi\u010denie tie\u017e dobr\u00e9 pre zdravie mozgu.<\/strong><\/p>\n<p><em>\u201eMozog ve\u013emi r\u00fdchlo reaguje na cvi\u010denie. Iba tri hodiny aer\u00f3bneho cvi\u010denia t\u00fd\u017edenne m\u00f4\u017eu v\u00fdrazne zv\u00fd\u0161i\u0165 prekrvenie mozgu \u2013 \u010do znamen\u00e1 v\u00e4\u010d\u0161ie z\u00e1sobenie mozgu krvou a zn\u00ed\u017eenie mo\u017en\u00e9ho z\u00e1palu,\u201c<\/em> povedal terapeut Jonathan Zins.<\/p>\n<p><strong>Cvi\u010denie m\u00f4\u017ee dokonca pom\u00f4c\u0165 pred\u00eds\u0165 niektor\u00fdm pr\u00edpadom demencie<\/strong>, poznamenal Zins. Pod\u013ea Alzheimer&#8217;s Society m\u00f4\u017eete pravideln\u00fdm cvi\u010den\u00edm zn\u00ed\u017ei\u0165 riziko demencie zhruba o 28 percent.<\/p>\n<p>Pri aer\u00f3bnom cvi\u010den\u00ed chcete by\u0165 zad\u00fdchan\u00ed, dodal Zins. Va\u0161a srdcov\u00e1 frekvencia by mala by\u0165 na \u00farovni 60 a\u017e 80 percent maxim\u00e1lnej srdcovej frekvencie, ktor\u00fa je mo\u017en\u00e9 vypo\u010d\u00edta\u0165 online alebo pomocou fitness trackera. Napr\u00edklad, ak je va\u0161a maxim\u00e1lna srdcov\u00e1 frekvencia 185 \u00faderov za min\u00fatu, srdcov\u00e1 frekvencia 111 a\u017e 148 by v\u00e1s zaradila do cie\u013ea 60 a\u017e 80 percent.<\/p>\n<p>Alebo m\u00f4\u017eete urobi\u0165 \u201etalk test\u201c, aby ste zistili, kde je va\u0161a srdcov\u00e1 frekvencia. <em>\u201eAk m\u00e1te \u0165a\u017ekosti s konverz\u00e1ciou, preto\u017ee sa mus\u00edte ve\u013ea nad\u00fdchnu\u0165, aby ste z\u00edskali kysl\u00edk, je to dobr\u00e9 znamenie, \u017ee pracujete s miernou a\u017e intenz\u00edvnou intenzitou. Ale <strong>ak dok\u00e1\u017eete vies\u0165 bez probl\u00e9mov rozhovor, viete, \u017ee intenzita naozaj nie je dostato\u010dne vysok\u00e1,\u201c<\/strong><\/em> vysvetlil Zins.<\/p>\n<h3>Silov\u00fd tr\u00e9ning<\/h3>\n<p><strong><em>\u201eCvi\u010denie s v\u00e1hami pom\u00e1ha udr\u017eiava\u0165 kostn\u00fa hmotu, hustotu kost\u00ed a svalov\u00fa hmotu,\u201c<\/em><\/strong> uviedla osobn\u00e1 tr\u00e9nerka Sandra Corcione s t\u00fdm, \u017ee s\u00fa to tri oblasti, o ktor\u00fdch je zn\u00e1me, \u017ee sa s vekom zhor\u0161uj\u00fa.<\/p>\n<p>A \u010do viac, silov\u00fd tr\u00e9ning m\u00f4\u017ee pom\u00f4c\u0165 pri p\u00e1doch, ktor\u00e9 s\u00fa pre mnoho star\u0161\u00edch \u013eud\u00ed ne\u0161\u0165astnou realitou. <strong><em>\u201eK\u00fdm pre mlad\u00e9ho zdrav\u00e9ho \u010dloveka m\u00f4\u017ee p\u00e1d znamena\u0165 len pomlia\u017edenie, star\u0161ie osoby sa \u010dasto musia vysporiada\u0165 so zlomeninou,\u201c<\/em><\/strong> vysvetlil Zins.<\/p>\n<p><em>\u201eOdhaduje sa, \u017ee 80-ro\u010dn\u00fd \u010dlovek m\u00e1 asi 40 percent svalovej sily 20-ro\u010dn\u00e9ho. Nie je to len prirodzen\u00fdm procesom starnutia, ale aj t\u00fdm, \u017ee sa s vekom menej h\u00fdbeme.\u201c<\/em><\/p>\n<p>Pod\u013ea Zinsa existuje mnoho d\u00f4kazov, ktor\u00e9 potvrdzuj\u00fa, \u017ee odporov\u00fd tr\u00e9ning je bezpe\u010dn\u00fd a \u00fa\u010dinn\u00fd u star\u0161\u00edch dospel\u00fdch.<\/p>\n<p><strong>Pokia\u013e ste ale nikdy predt\u00fdm \u010dinky nedv\u00edhali, je d\u00f4le\u017eit\u00e9 oslovi\u0165 odborn\u00edka,<\/strong> ktor\u00fd v\u00e1s nau\u010d\u00ed spr\u00e1vnej technike a pom\u00f4\u017ee ur\u010di\u0165 vhodn\u00fa v\u00e1hu, ktor\u00fa m\u00f4\u017eete zdv\u00edha\u0165, aby nedo\u0161lo k zraneniu.<\/p>\n Bez oh\u013eadu na to, \u010do sa rozhodnete robi\u0165, je d\u00f4le\u017eit\u00e9 h\u00fdba\u0165 sa pravidelne. Zdroj: unsplash.com\n<h3>Tr\u00e9ning rovnov\u00e1hy<\/h3>\n<p>Ako u\u017e bolo spomenut\u00e9, p\u00e1dy s\u00fa ob\u00e1van\u00fdm stra\u0161iakom dospel\u00fdch nad 65 rokov a niektor\u00e9 m\u00f4\u017eu dokonca kon\u010di\u0165 smr\u0165ou.<\/p>\n<p>P\u00e1dy m\u00f4\u017eu tie\u017e vies\u0165 k zhor\u0161eniu pohyblivosti u star\u0161\u00edch \u013eud\u00ed. <strong><em>\u201eA ke\u010f nie sme mobiln\u00ed, nie sme schopn\u00ed \u017ei\u0165 svoj \u017eivot tak, ako by sme chceli. Mobilita je preto pre n\u00e1\u0161 \u017eivot nevyhnutn\u00e1,\u201c<\/em><\/strong> kon\u0161tatoval Zins.<\/p>\n<p><strong>Balan\u010dn\u00e9 cvi\u010denie pom\u00e1ha udr\u017ea\u0165 si mobilitu a konkr\u00e9tne tr\u00e9ning rovnov\u00e1hy m\u00f4\u017ee by\u0165 \u00fa\u010dinn\u00fdm sp\u00f4sobom, ako sa vyhn\u00fa\u0165 p\u00e1dom.<\/strong> Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete tenis, st\u00e1tie na jednej nohe, jogu \u010di tai\u010di. Je v\u0161ak d\u00f4le\u017eit\u00e9 pozna\u0165 svoje limity, a pokia\u013e m\u00e1te s motorikou probl\u00e9my, rad\u0161ej z\u00e1jdite k fyzioterapeutovi, ktor\u00fd v\u00e1m m\u00f4\u017ee odporu\u010di\u0165 individu\u00e1lny pl\u00e1n zameran\u00fd na rovnov\u00e1hu.<\/p>\n<h3>Partnersk\u00e9 tr\u00e9ningy<\/h3>\n<p>Soci\u00e1lny kontakt je jedn\u00fdm z najd\u00f4le\u017eitej\u0161\u00edch faktorov, ktor\u00fd ovplyv\u0148uje starnutie a m\u00e1 vplyv na d\u013a\u017eku n\u00e1\u0161ho \u017eivota. V porovnan\u00ed s \u013eu\u010fmi, ktor\u00ed \u017eij\u00fa s rodinou alebo v komunite, maj\u00fa \u013eudia, ktor\u00ed s\u00fa osamel\u00ed, krat\u0161\u00ed \u017eivot. <strong>Pokia\u013e sa teda m\u00f4\u017eete z\u00fa\u010dastni\u0165 r\u00f4znych skupinov\u00fdch cvi\u010den\u00ed vo svojom okol\u00ed, prospeje v\u00e1m nielen pohyb, ale aj soci\u00e1lny kontakt. <\/strong><\/p>\n<p>Ak v\u00e1s \u017eiadne z t\u00fdchto cvi\u010den\u00ed neoslovilo, nez\u00fafajte. <strong>Hoci odborn\u00edci najviac odpor\u00fa\u010daj\u00fa pr\u00e1ve tieto druhy cvi\u010den\u00ed, z\u00e1rove\u0148 sa zhoduj\u00fa, \u017ee ak\u00e9ko\u013evek cvi\u010denie, ktor\u00e9 v\u00e1s udr\u017e\u00ed v aktivite, je dobr\u00e9.<\/strong><\/p>\n<p><strong><em>\u201eM\u00f4j n\u00e1zor je, \u017ee \u013eudia by mali robi\u0165 to, \u010do ich bav\u00ed,&#8220;<\/em> <\/strong>povedal Corcione. Ak\u00e1ko\u013evek aktivita, v\u010faka ktorej sa budete pravidelne a konzistentne h\u00fdba\u0165, je cvi\u010denie, ktor\u00e9mu by ste mali da\u0165 prednos\u0165. Nedovo\u013ete, aby v\u00e1s napr\u00edklad nechu\u0165 k silov\u00e9mu tr\u00e9ningu \u00faplne odradila od cvi\u010denia. <strong>Bez oh\u013eadu na to, \u010do sa rozhodnete robi\u0165, je d\u00f4le\u017eit\u00e9 h\u00fdba\u0165 sa pravidelne, zhoduj\u00fa sa odborn\u00edci.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl a fyzick\u00e1 aktivita maj\u00fa z\u00e1sadn\u00fd vplyv na na\u0161e celkov\u00e9 zdravie a dlhovekos\u0165. Cvi\u010denie je dobr\u00e9 z mnoh\u00fdch d\u00f4vodov. Priamo ovplyv\u0148uje v\u0161etky faktory,<\/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-8723","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8723","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=8723"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8723\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8723"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8723"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8723"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}