{"id":24860,"date":"2021-03-12T00:01:00","date_gmt":"2021-03-11T23:01:00","guid":{"rendered":"https:\/\/www.siroko.com\/blog\/c\/jak-cyklistika-promeni-vase-telo-zmeny-uvnitr-tela-i-zvenci\/"},"modified":"2021-09-15T13:30:37","modified_gmt":"2021-09-15T11:30:37","slug":"jak-cyklistika-promeni-vase-telo-zmeny-uvnitr-tela-i-zvenci","status":"publish","type":"post","link":"https:\/\/www.siroko.com\/blog\/c\/cs\/jak-cyklistika-promeni-vase-telo-zmeny-uvnitr-tela-i-zvenci\/","title":{"rendered":"Jak cyklistika prom\u011bn\u00ed va\u0161e t\u011blo: zm\u011bny uvnit\u0159 t\u011bla i zven\u010d\u00ed"},"content":{"rendered":"

<\/b><\/span>B\u011bhem j\u00edzdy na kole prob\u00edh\u00e1 v lidsk\u00e9m t\u011ble cel\u00e1 \u0159ada zm\u011bn. N\u011bkter\u00e9 jsou <\/span>vn\u011bj\u0161\u00ed, jako \u00fabytek v\u00e1hy a nav\u00fd\u0161en\u00ed svalov\u00e9 hmoty na noh\u00e1ch<\/b>, n\u011bkter\u00e9 nejdou vid\u011bt, ale c\u00edt\u00edme je, nap\u0159. kvalitn\u011bj\u0161\u00ed sp\u00e1nek. N\u011bkolik studi\u00ed (1<\/a>, 2<\/a>)n\u00e1m ji\u017e potvrdilo, \u017ee pouh\u00fdch 30 minut cyklistiky denn\u011b v\u00e1m m\u016f\u017ee prodlou\u017eit \u017eivot. <\/span><\/span>D\u016fvodem je cel\u00e1 \u0159ada vnit\u0159n\u00edch prom\u011bn, kter\u00e9 prob\u00edhaj\u00ed v na\u0161em t\u011ble. Uka\u017eme si je:<\/span><\/p>\n

\u00da\u010dinky cyklistiky na lidsk\u00fd organismus<\/b><\/h4>\n

Nejd\u016fle\u017eit\u011bj\u0161\u00ed prom\u011bnou je celkov\u00e9<\/span> zlep\u0161en\u00ed kardiovaskul\u00e1rn\u00edho syst\u00e9mu<\/b>. Na\u0161e srdce se st\u00e1v\u00e1 siln\u011bj\u0161\u00edm, v\u011bt\u0161\u00edm a b\u011bhem cvi\u010den\u00ed i v klidu je efektivn\u011bj\u0161\u00ed. Ni\u017e\u0161\u00ed srde\u010dn\u00ed frekvence a ni\u017e\u0161\u00ed krevn\u00ed tlak sni\u017euj\u00ed riziko infarktu. D\u00edky zv\u00fd\u0161en\u00e9 kapacit\u011b plic se n\u00e1m l\u00e9pe d\u00fdch\u00e1. D\u00e9le trv\u00e1 unavit se, jeliko\u017e na\u0161e svaly jsou dob\u0159e okysli\u010den\u00e9, proto\u017ee krev efektivn\u011b p\u0159en\u00e1\u0161\u00ed v\u00edce kysl\u00edku do sval\u016f a rychle odstra\u0148uje odpadn\u00ed produkt spalov\u00e1n\u00ed energie (oxid uhli\u010dit\u00fd).<\/span><\/p>\n

Mitochondrie v na\u0161ich bu\u0148k\u00e1ch jsou odpov\u011bdn\u00e9 za p\u0159em\u011bnu sacharid\u016f, tuk\u016f a b\u00edlkovin na energii.<\/b> P\u0159i j\u00edzd\u011b na kole t\u011blo dostane sign\u00e1l, \u017ee pot\u0159ebuje energii, a d\u00edky tomu produkuje v\u00edce mitochondri\u00ed, \u010d\u00edm\u017e uspokoj\u00ed na\u0161e pot\u0159eby. Pokud se nav\u00edc rozhodneme dodr\u017eovat tr\u00e9ninkov\u00fd pl\u00e1n, na\u0161e svaly budou pracovat efektivn\u011bji a p\u0159izp\u016fsob\u00ed svalov\u00e1 vl\u00e1kna a mitochondrie k tomu, k \u010demu je tla\u010d\u00edme.<\/span><\/p>\n

Na za\u010d\u00e1tku \u010dl\u00e1nku jsme se zm\u00ednili, \u017ee<\/span> kvalita sp\u00e1nku se zlep\u0161uje<\/b>, kdy\u017e jezd\u00edme na kole. To je zp\u016fsobeno n\u011bkolika faktory. Je\u017ed\u011bn\u00ed unavuje a t\u011blo se mus\u00ed zotavit, co\u017e se d\u011bje p\u0159i sp\u00e1nku. Cyklistika tak\u00e9 sni\u017euje hladinu kortizolu (prim\u00e1rn\u00ed stresov\u00fd hormon), co\u017e napom\u00e1h\u00e1 snadn\u011bj\u0161\u00edmu usnut\u00ed. Vitamin D z\u00edskan\u00fd slune\u010dn\u00edm z\u00e1\u0159en\u00edm p\u0159i j\u00edzd\u011b na kole, je tak\u00e9 nezbytn\u00fd pro dobrou n\u00e1ladu a sp\u00e1nek. Studie L\u00e9ka\u0159sk\u00e9 fakulty Stanfordsk\u00e9 univerzity zjistila, \u017ee j\u00edzda na kole po dobu 20 a\u017e 30 minut denn\u011b pom\u00e1h\u00e1 lidem s nespavost\u00ed rychleji usnout a zv\u00fd\u0161\u00ed po\u010det hodin sp\u00e1nku.<\/span><\/p>\n

N\u00e1\u0161 imunitn\u00ed syst\u00e9m tak\u00e9 t\u011b\u017e\u00ed z cyklistiky.<\/b> Je snaz\u0161\u00ed p\u0159ekonat nemoci nebo infekce se zdrav\u00fdm srdcem a pl\u00edcemi, kvalitn\u00edm sp\u00e1nkem a dobr\u00fdm du\u0161evn\u00edm zdrav\u00edm. Ale vnit\u0159n\u00ed zm\u011bny jsou hlub\u0161\u00ed. Mo\u017en\u00e1 jste sly\u0161eli o T bu\u0148k\u00e1ch pr\u00e1v\u011b ve spojitosti s pandemi\u00ed COVID-19. Jedn\u00e1 se o speci\u00e1ln\u00ed lymfocyty, kter\u00e9 hraj\u00ed hlavn\u00ed roli ve schopnostech na\u0161eho imunitn\u00edho syst\u00e9mu p\u0159izp\u016fsobit se nov\u00fdm infekc\u00edm a bojovat s nimi. V <\/span>t\u00e9to studii <\/a><\/span>bylo zji\u0161t\u011bno, \u017ee dosp\u011bl\u00ed cyklist\u00e9 (ve v\u011bku 55 a\u017e 79 let) maj\u00ed v\u00edce T bun\u011bk ne\u017e nesportuj\u00edc\u00ed lid\u00e9 jejich v\u011bku. Produkuj\u00ed je na podobn\u00e9 \u00farovni jako 20-ti let\u00ed.<\/span><\/p>\n

Dal\u0161\u00ed pozitivn\u00ed \u00fa\u010dinky cyklistiky na na\u0161e zdrav\u00ed:\u00a0<\/b><\/p>\n

Redukce a prevence bolesti zad. Posilujeme z\u00e1dov\u00e9 svaly, zejm\u00e9na bedern\u00ed oblast, a t\u00edm chr\u00e1n\u00edme p\u00e1te\u0159.<\/span><\/p>\n

Zv\u00fd\u0161en\u00ed rychlosti metabolismu. Proto po j\u00edzd\u011b na kole (nebo jak\u00e9mkoli jin\u00e9m cvi\u010den\u00ed) m\u00e1me pocit hladu.<\/span><\/p>\n

Redukce zadr\u017eov\u00e1n\u00ed tekutin v t\u011ble. D\u00edky pohybu nohou p\u0159i \u0161lap\u00e1n\u00ed, ale tak\u00e9 s aktivac\u00ed cel\u00e9ho t\u011bla, krev proud\u00ed rychleji, pot\u00edme se a zbavujeme se v\u0161ech tekutin, kter\u00e9 v t\u011ble zadr\u017eujeme.<\/span><\/p>\n

\u00da\u010dinky cyklistiky na vn\u011bj\u0161\u00ed t\u011blesnou schr\u00e1nku<\/b><\/h4>\n

\u00dabytek na v\u00e1ze<\/b> a<\/span> pos\u00edlen\u00ed nebo n\u00e1r\u016fst svalov\u00e9 hmoty v kon\u010detin\u00e1ch a h\u00fd\u017ed\u00edch<\/b> jsou dv\u011b nejd\u016fle\u017eit\u011bj\u0161\u00ed vn\u011bj\u0161\u00ed zm\u011bny, kter\u00e9 cyklistika v na\u0161em t\u011ble zp\u016fsobuje.<\/span><\/p>\n

Pokud jde o v\u00e1hu, nen\u00ed t\u0159eba bl\u00e1znit.<\/span> Nejprve jednodu\u0161e za\u010dn\u011bte jezdit na kole, i kdy\u017e je to jen popoj\u00ed\u017ed\u011bn\u00ed nebo 30 minutov\u00e1 vyj\u00ed\u017e\u010fka. P\u0159ekon\u00e1n\u00ed lenosti a osvojen\u00ed si cvi\u010debn\u00edho n\u00e1vyku je ji\u017e samo o sob\u011b \u00fasp\u011bchem.<\/b> Pokud se sna\u017e\u00edte rychle zhubnout pomoc\u00ed n\u011bjak\u00e9 m\u00f3dn\u00ed diety, \u0161ijete na sebe past, kter\u00e1 na sebe nenech\u00e1 dlouho \u010dekat v podob\u011b ne\u017e\u00e1douc\u00edho jojo efektu s je\u0161t\u011b v\u011bt\u0161\u00edm p\u0159\u00edbytkem na v\u00e1ze.<\/span><\/p>\n

Ano,<\/span> j\u00edzda na kole v\u00e1m pom\u016f\u017ee zhubnout, ale pouze \u0161lapat nesta\u010d\u00ed, stejn\u011b jako z\u00e1zra\u010dn\u00e9 diety.<\/b> Opravdu v\u00edce z\u00e1le\u017e\u00ed na tom, co j\u00edte, ne\u017e kolik hodin na kole str\u00e1v\u00edte. Denn\u00ed cvi\u010den\u00ed spolu se zdrav\u00fdmi stravovac\u00edmi n\u00e1vyky jsou nejlep\u0161\u00edm prost\u0159edkem nejen k postupn\u00e9mu hubnut\u00ed, ale tak\u00e9 k udr\u017een\u00ed celkov\u00e9ho zdrav\u00ed. Tak\u00e9 p\u0159\u00edli\u0161 ned\u016fv\u011b\u0159ujte v\u00e1ze, proto\u017ee to m\u016f\u017ee b\u00fdt celkem zav\u00e1d\u011bj\u00edc\u00ed. Uk\u00e1\u017ee pouze \u010d\u00edsla, ale ne\u0159ekne p\u0159esn\u011b z \u010deho se skl\u00e1d\u00e1 va\u0161e v\u00e1ha: je to tuk, svalstvo, voda nebo ulo\u017een\u00fd glykogen?<\/span><\/p>\n

Zm\u011bna hmotnosti z\u00e1vis\u00ed na tom, kde za\u010d\u00edn\u00e1te a na typu cvi\u010den\u00ed, kter\u00e9 prov\u00e1d\u00edte (\u00farove\u0148 intenzity a doba trv\u00e1n\u00ed). <\/span>Zkr\u00e1tka pokud jezd\u00edte na kole pro z\u00e1bavu nebo pou\u017e\u00edv\u00e1te kolo jen jako dopravn\u00ed prost\u0159edek, po n\u011bjakou dobu si fyzick\u00e9 zm\u011bny mo\u017en\u00e1 ani nev\u0161imnete.<\/b> Pozd\u011bji poc\u00edt\u00edte, \u017ee n\u011bkter\u00e9 kusy oble\u010den\u00ed jsou v\u00e1m v\u011bt\u0161\u00ed a n\u011bkte\u0159\u00ed lid\u00e9, kter\u00e9 jste dlouho nevid\u011bli, v\u00e1m mo\u017en\u00e1 \u0159eknou, \u017ee vypad\u00e1te \u0161t\u00edhlej\u0161\u00ed a va\u0161e babi\u010dka v\u00e1m mo\u017en\u00e1 bude cht\u00edt d\u00e1t extra porci dezertu.<\/span><\/p>\n

Pokud u\u017e n\u011bjakou dobu jezd\u00edte, mo\u017en\u00e1 v ur\u010dit\u00e9m okam\u017eiku zjist\u00edte, \u017ee jste stagnovali nebo dokonce p\u0159ibrali.<\/b> Zkuste zm\u011bnit tr\u00e9ninkov\u00e9 re\u017eimy a dostat sv\u00e9 t\u011blo z komfortn\u00ed z\u00f3ny. M\u016f\u017eete tak\u00e9 upravit sv\u00e9 b\u011b\u017en\u00e9 tr\u00e9ninky nav\u00fd\u0161en\u00edm intenzity s intervaly. Takto bude ka\u017ed\u00fd den jin\u00fd a budete hn\u00e1t sv\u00e9 t\u011blo k zlep\u0161en\u00ed v\u00fdkonu.<\/span><\/p>\n

Budu si muset koupit nov\u00e9 kalhoty kv\u016fli siln\u011bj\u0161\u00edm kon\u010detin\u00e1m?<\/b> Z\u00e1le\u017e\u00ed na tom, jak jezd\u00edte na kole, jak\u00fd typ tr\u00e9ninku prov\u00e1d\u00edte a jak\u00e9 kalhoty obvykle nos\u00edte. Kdy\u017e se pod\u00edv\u00e1te na profesion\u00e1ly, uvid\u00edte, \u017ee v\u0161ichni maj\u00ed tzv. cyklistick\u00e9 nohy, ale ka\u017ed\u00fd z nich m\u00e1 svaly vyr\u00fdsovan\u00e9 jinak. Extr\u00e9mn\u00edm p\u0159\u00edkladem jsou tra\u0165ov\u00ed cyklist\u00e9, kte\u0159\u00ed d\u011blaj\u00ed sprinty. Jejich nohy jsou tak velk\u00e9, \u017ee si mus\u00ed kupovat kalhoty \u0161it\u00e9 na m\u00edru, ale v\u011bt\u0161ina jej\u00edch ob\u0159\u00edch sval\u016f je zp\u016fsobena cvi\u010den\u00edm v posilovn\u011b, nikoli j\u00edzdou na kole.<\/span><\/p>\n

\u010clov\u011bk, kter\u00fd na kole doj\u00ed\u017ed\u00ed do pr\u00e1ce si po chv\u00edli nejsp\u00ed\u0161 v\u0161imne, \u017ee jeho nohy jsou \u0161t\u00edhlej\u0161\u00ed a vyr\u00fdsovan\u011bj\u0161\u00ed.<\/b> Pravideln\u00fd cyklista bude m\u00edt v\u00edce vyvinut\u00e9 hlavn\u00ed kon\u010detinov\u00e9 svaly: p\u0159edev\u0161\u00edm h\u00fd\u017ed\u011b, l\u00fdtka a \u010dty\u0159hlav\u00fd sval; o pozn\u00e1n\u00ed m\u00e9n\u011b budou vyvinut\u00e9 vnit\u0159n\u00ed svaly, podkolenn\u00ed \u0161lachy, a \u0161ikm\u00e9 svaly l\u00fdtkov\u00e9. V\u00fdvoj sval\u016f nohou z\u00e1vis\u00ed do zna\u010dn\u00e9 m\u00edry na cyklistick\u00e9m tr\u00e9ninku a dal\u0161\u00edm tr\u00e9ninku v posilovn\u011b.<\/span><\/p>\n

M\u011bjte na pam\u011bti, \u017ee j\u00edzda na kole zvy\u0161uje svalovou hmotu kon\u010detin a h\u00fd\u017ed\u00ed, ale ve skute\u010dnosti nem\u00e1 vliv na jin\u00e9 \u010d\u00e1sti t\u011bla. Proto je velmi d\u016fle\u017eit\u00e9 cvi\u010dit dal\u0161\u00ed svalov\u00e9 skupiny. Ne kv\u016fli hypertrofii a zv\u011bt\u0161en\u00ed objemu, ale k udr\u017een\u00ed celkov\u00e9 t\u011blesn\u00e9 rovnov\u00e1hy a zabr\u00e1n\u011bn\u00ed ztr\u00e1t\u011b svaloviny a s\u00edly v horn\u00ed \u010d\u00e1sti t\u011bla.<\/span><\/p>\n

Svalov\u00e1 nerovnov\u00e1ha je jedn\u00edm z \u201enegativn\u00edch\u201c vliv\u016f cyklistiky. Pokud se chcete dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1sleduj\u00edc\u00ed blog<\/a>, kde v\u00e1m s trochou nads\u00e1zky pop\u00ed\u0161eme n\u011bkter\u00e9 z t\u011bch m\u00e9n\u011b pozitivn\u00edch zm\u011bn ve va\u0161em t\u011ble a d\u00e1me v\u00e1m tipy, jak s nimi co nejl\u00e9pe zach\u00e1zet.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

B\u011bhem j\u00edzdy na kole prob\u00edh\u00e1 v lidsk\u00e9m t\u011ble cel\u00e1 \u0159ada zm\u011bn. N\u011bkter\u00e9 jsou vn\u011bj\u0161\u00ed, jako \u00fabytek v\u00e1hy a nav\u00fd\u0161en\u00ed svalov\u00e9 hmoty na noh\u00e1ch, n\u011bkter\u00e9 nejdou vid\u011bt, ale c\u00edt\u00edme je, nap\u0159. kvalitn\u011bj\u0161\u00ed sp\u00e1nek. N\u011bkolik studi\u00ed (1, 2)n\u00e1m ji\u017e potvrdilo, \u017ee pouh\u00fdch 30 minut cyklistiky denn\u011b v\u00e1m m\u016f\u017ee prodlou\u017eit \u017eivot. D\u016fvodem je cel\u00e1 \u0159ada vnit\u0159n\u00edch prom\u011bn, kter\u00e9… <\/p>\n

\u010ct\u011bte v\u00edceJak cyklistika prom\u011bn\u00ed va\u0161e t\u011blo: zm\u011bny uvnit\u0159 t\u011bla i zven\u010d\u00ed<\/span><\/a><\/div>\n","protected":false},"author":1,"featured_media":16881,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","neve_meta_reading_time":"","_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[392],"tags":[],"class_list":["post-24860","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-cyklistika"],"_links":{"self":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/24860","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/comments?post=24860"}],"version-history":[{"count":0,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/24860\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media\/16881"}],"wp:attachment":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media?parent=24860"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/categories?post=24860"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/tags?post=24860"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}