{"id":41547,"date":"2023-01-27T11:00:00","date_gmt":"2023-01-27T10:00:00","guid":{"rendered":"https:\/\/www.siroko.com\/blog\/c\/?p=41547"},"modified":"2023-01-24T19:05:19","modified_gmt":"2023-01-24T18:05:19","slug":"cyklistika-a-zdravi-kosti-otazky-a-odpovedi","status":"publish","type":"post","link":"https:\/\/www.siroko.com\/blog\/c\/cs\/cyklistika-a-zdravi-kosti-otazky-a-odpovedi\/","title":{"rendered":"Cyklistika a zdrav\u00ed kost\u00ed &#8211; Ot\u00e1zky a odpov\u011bdi"},"content":{"rendered":"\n<p>O pozitivn\u00edch dopadech cyklistiky na <a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/jak-cyklistika-promeni-vase-telo-zmeny-uvnitr-tela-i-zvenci\/\">dosp\u011bl\u00e9<\/a> a <a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/vyhody-cyklistiky-pro-deti\/\" target=\"_blank\" rel=\"noreferrer noopener\">d\u011bti<\/a> jsme ji\u017e psali. D\u016fkazy o jej\u00ed prosp\u011b\u0161nosti lze naj\u00edt v r\u016fzn\u00fdch v\u011bdeck\u00fdch studi\u00edch, kter\u00e9 jsme zmi\u0148ovali v d\u0159\u00edv\u011bj\u0161\u00edch \u010dl\u00e1nc\u00edch. Cyklistika v\u0161ak m\u016f\u017ee m\u00edt i negativn\u00ed dopady na na\u0161e zdrav\u00ed. <a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/negativni-ucinky-cyklistiky-na-nase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\">O n\u011bkter\u00fdch jsme ji\u017e psali, a\u010dkoliv v lehce \u017eertovn\u00e9m stylu<\/a>. Dnes se v\u0161ak budeme bavit v\u00e1\u017en\u011b, nebo\u0165 v\u011bdeck\u00e9 d\u016fkazy o dopadech cyklistiky nep\u0159in\u00e1\u0161ej\u00ed pouze pozitivn\u00ed v\u00fdsledky, n\u00fdbr\u017e <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3230645\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">ukazuj\u00ed, \u017ee cyklistika nen\u00ed dvakr\u00e1t nejlep\u0161\u00ed sport pro na\u0161e kosti<\/a>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25706662\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">To plat\u00ed p\u0159edev\u0161\u00edm pro elitn\u00ed cyklisty a ty, kte\u0159\u00ed sice nejsou profesion\u00e1ly, ale p\u0159esto tr\u00e1v\u00ed na kole spoustu \u010dasu<\/a>. Nenechte se v\u0161ak odradit, proto\u017ee nic nen\u00ed \u010dernob\u00edl\u00e9. Poj\u010fme se na tuto problematiku pod\u00edvat zbl\u00edzka pomoc\u00ed kr\u00e1tk\u00fdch ot\u00e1zek a odpov\u011bd\u00ed:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Je cyklistika dobr\u00e1 na hustotu kost\u00ed?<\/strong><\/strong><\/h2>\n\n\n\n<p><a href=\"https:\/\/bmcmedicine.biomedcentral.com\/articles\/10.1186\/1741-7015-10-168\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Z t\u00e9to metaanal\u00fdzy<\/a> vypl\u00fdv\u00e1, \u017ee \u201c<em>zna\u010dn\u00e9 mno\u017estv\u00ed studi\u00ed uv\u00e1d\u011blo mo\u017en\u00e9 \u0161kodliv\u00e9 \u00fa\u010dinky cyklistiky na zdrav\u00ed kost\u00ed; nicm\u00e9n\u011b st\u00e1le existuj\u00ed nevy\u0159e\u0161en\u00e9 ot\u00e1zky, na kter\u00e9 je pot\u0159eba odpov\u011bd\u011bt<\/em>\u201d. Zd\u00e1 se tedy, \u017ee cyklistika nen\u00ed pouze nevhodn\u00e1 pro zdrav\u00ed kost\u00ed, ale m\u016f\u017ee b\u00fdt dokonce i \u0161kodliv\u00e1. O n\u011bco d\u00e1le je prvn\u00ed v\u011bta trochu zm\u00edrn\u011bna n\u00e1sleduj\u00edc\u00edm vyj\u00e1d\u0159en\u00edm: \u201c<em>Silni\u010dn\u00ed vytrvalostn\u00ed cyklistika na profesion\u00e1ln\u00ed \u00farovni m\u016f\u017ee b\u00fdt pro kostn\u00ed hmotu \u0161kodliv\u011bj\u0161\u00ed ne\u017e rekrea\u010dn\u00ed j\u00edzda, p\u0159\u00edpadn\u011b hor\u0161\u00ed ne\u017e ostatn\u00ed discipl\u00edny, jako nap\u0159\u00edklad ter\u00e9nn\u00ed cyklistika \u010di kombinace cyklistiky a b\u011bhu.<\/em>\u201d Jak to tedy vypad\u00e1, horsk\u00e1 cyklistika nen\u00ed tak \u0161kodliv\u00e1, co\u017e ostatn\u011b plat\u00ed i pro kombinaci j\u00edzdy na kole a b\u011bhu.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-9.jpeg\" alt=\"\" class=\"wp-image-41445\" title=\"\" srcset=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-9.jpeg 1200w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-9-640x427.jpeg 640w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-9-768x512.jpeg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><br>O n\u011bco d\u00e1le si m\u016f\u017eeme p\u0159e\u010d\u00edst n\u00e1sleduj\u00edc\u00ed tvrzen\u00ed: <em>\u201cObecn\u011b lze \u0159\u00edct, \u017ee jedinci, kte\u0159\u00ed praktikuj\u00ed tzv. non-weight-bearing cvi\u010den\u00ed, jako je cyklistika, jsou n\u00e1chyln\u011bj\u0161\u00ed k rozvoji osteopenie \u010di osteopor\u00f3zy. [&#8230;] Z toho plyne<\/em>,<em> \u017ee silni\u010dn\u00ed cyklistika na sout\u011b\u017en\u00ed \u00farovni je m\u00e9n\u011b efektivn\u00ed p\u0159i pos\u00edlen\u00ed kostn\u00ed hmoty ne\u017e weight-bearing sporty. Dostupn\u00e9 d\u016fkazy nazna\u010duj\u00ed, \u017ee cyklistika jako v\u00fdhradn\u00ed forma cvi\u010den\u00ed nen\u00ed vhodn\u00e1 pro lidi, kte\u0159\u00ed maj\u00ed sklony k rozvoji osteopor\u00f3zy, pokud tato \u010dinnost nen\u00ed dopln\u011bna n\u011bjak\u00fdm druhem osteogenn\u00edho cvi\u010den\u00ed\u201d.<\/em><\/p>\n\n\n\n<p>Tak si to tedy shr\u0148me: Jestli\u017ee je cyklistika jedin\u00fdm sportem, kter\u00fd d\u011bl\u00e1me, bude m\u00edt patrn\u011b \u0161kodliv\u00e9 \u00fa\u010dinky na na\u0161e zdrav\u00ed, zejm\u00e9na pak u profesion\u00e1l\u016f a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12856112\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">lid\u00ed, kte\u0159\u00ed tr\u00e1v\u00ed hodn\u011b \u010dasu pouze na silni\u010dn\u00edm kole<\/a>. Pokud nav\u00edc m\u00e1te <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6225907\/table\/t2-tcrm-14-2029\/?report=objectonly\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">predispozice k osteopenii \u010di osteopor\u00f3ze<\/a>, pak byste m\u011bli nav\u0161t\u00edvit specialistu, kter\u00fd v\u00e1m zm\u011b\u0159\u00ed hustotu kost\u00ed, a d\u00e1le tak\u00e9 po\u017e\u00e1dat o radu tr\u00e9ninkov\u00e9ho a v\u00fd\u017eivov\u00e9ho poradce, abyste mohli bezpe\u010dn\u011b a zdrav\u011b pokra\u010dovat v elitn\u00ed cyklistice.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Pro\u010d cyklistika \u0161kod\u00ed hustot\u011b kost\u00ed?<\/strong><\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-10.jpeg\" alt=\"\" class=\"wp-image-41459\" title=\"\" srcset=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-10.jpeg 1200w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-10-640x427.jpeg 640w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-10-768x512.jpeg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><br>Faktor\u016f je v\u00edce. Jejich kombinace pak vede k tomu, \u017ee zejm\u00e9na <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25706662\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">profesion\u00e1ln\u00ed cyklist\u00e9 m\u00edvaj\u00ed ni\u017e\u0161\u00ed hustotu kost\u00ed v porovn\u00e1n\u00ed s neprofesion\u00e1ln\u00edmi jezdci<\/a>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cyklistika je bezn\u00e1razov\u00fd \u010di n\u00edzkon\u00e1razov\u00fd sport. To je sice v\u00fdhoda pro klouby, ale z\u00e1rove\u0148 nev\u00fdhoda pro kosti, kter\u00e9 pak nejsou mechanicky zat\u011b\u017eov\u00e1ny a nen\u00ed stimulov\u00e1n jejich r\u016fst.<\/li>\n\n\n\n<li>Odpo\u010dinek po tr\u00e9ninku \u010di z\u00e1vod\u011b obvykle prob\u00edh\u00e1 formou sezen\u00ed nebo le\u017een\u00ed. M\u00e1lokdy je to ch\u016fze, a u\u017e v\u016fbec ne b\u011bh.<\/li>\n\n\n\n<li>Nedostatek silov\u00e9ho tr\u00e9ninku \u010di jin\u00fdch vysokon\u00e1razov\u00fdch cvi\u010den\u00ed. Je\u0161t\u011b ned\u00e1vno jste z\u0159\u00eddkakdy mohli spat\u0159it cyklistu v posilovn\u011b \u010di p\u0159i n\u011bjak\u00e9m jin\u00e9m sportu.&nbsp;<\/li>\n\n\n\n<li>Energetick\u00fd deficit. P\u0159i vytrvalostn\u00edm sportu, jako je cyklistika, m\u016f\u017ee v\u00fddej kalori\u00ed snadno p\u0159es\u00e1hnout jejich p\u0159\u00edjem. Tento deficit m\u00e1 za n\u00e1sledek m\u00e9n\u011b energie pro stavbu kost\u00ed.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1276\" height=\"798\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-11-1276x798.jpeg\" alt=\"\" class=\"wp-image-41473\" title=\"\" srcset=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-11-1276x798.jpeg 1276w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-11-640x400.jpeg 640w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-11-768x480.jpeg 768w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-11-480x300.jpeg 480w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-11.jpeg 1440w\" sizes=\"(max-width: 1276px) 100vw, 1276px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u00edzk\u00e1 t\u011blesn\u00e1 hmotnost a mno\u017estv\u00ed t\u011blesn\u00e9ho tuku. Posedlost vahou m\u016f\u017ee dos\u00e1hnout velmi nebezpe\u010dn\u00fdch a nezdrav\u00fdch rozm\u011br\u016f. N\u00edzk\u00e1 energetick\u00e1 dostupnost vede k probl\u00e9m\u016fm z p\u0159edchoz\u00edho bodu.&nbsp;<\/li>\n\n\n\n<li>V\u011bdom\u00e9 \u010di nev\u011bdom\u00e9 \u0161patn\u00e9 stravovac\u00ed n\u00e1vyky p\u0159isp\u00edvaj\u00ed nejen k energetick\u00e9mu deficitu, ale rovn\u011b\u017e k nedostatku vitam\u00edn\u016f a miner\u00e1l\u016f nezbytn\u00fdch pro zdrav\u00e9 kosti.&nbsp;<\/li>\n\n\n\n<li>\u00dabytek v\u00e1pn\u00edku potem. V\u011bt\u0161ina tohoto miner\u00e1lu se nach\u00e1z\u00ed v kostech. Mal\u00e9, ale za to \u017eivotn\u011b d\u016fle\u017eit\u00e9 mno\u017estv\u00ed, je tak\u00e9 v krvi a mimobun\u011b\u010dn\u00fdch tekutin\u00e1ch. P\u0159i j\u00edzd\u011b na kole a pocen\u00ed pak doch\u00e1z\u00ed k \u00fabytku v\u00e1pn\u00edku. \u010c\u00edm v\u00edce se pot\u00edme, t\u00edm v\u00edc v\u00e1pn\u00edku ztr\u00e1c\u00edme. Pokud ho pak nedopl\u0148ujeme stravou, t\u011blo si ho bere z kost\u00ed.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Stres, hormon\u00e1ln\u00ed zm\u011bny a chronick\u00fd z\u00e1n\u011bt. D\u016fkazy t\u00fdkaj\u00edc\u00ed se p\u0159\u00edmo cyklist\u016f jsou omezen\u00e9, nicm\u00e9n\u011b n\u011bkter\u00e9 studie nazna\u010duj\u00ed, \u017ee <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30008240\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">hormon\u00e1ln\u00ed zm\u011bny<\/a>, <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00223-004-0270-2\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">zv\u00fd\u0161en\u00e1 hladina kortizolu<\/a> a <a href=\"https:\/\/www.nature.com\/articles\/nrd3669\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">chronick\u00fd z\u00e1n\u011bt<\/a> mohou naru\u0161ovat metabolismus kost\u00ed a v\u00e9st k \u00fabytku kostn\u00ed hmoty.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Jak\u00e9 to m\u00e1 pro cyklisty n\u00e1sledky?<\/strong><\/strong><\/h2>\n\n\n\n<p>Kdy\u017e u\u017e hovo\u0159\u00edme o p\u0159\u00ed\u010din\u00e1ch, je d\u016fle\u017eit\u00e9 rozli\u0161ovat mezi profesion\u00e1ln\u00edmi a rekrea\u010dn\u00edmi cyklisty. <a href=\"https:\/\/bmjopensem.bmj.com\/content\/4\/1\/e000449\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Profesion\u00e1lov\u00e9 jsou probl\u00e9m\u016fm s hustotou kost\u00ed vystaveni v\u00edce, na druhou stranu se jim ale dost\u00e1v\u00e1 lep\u0161\u00edho veden\u00ed a odborn\u00e9 podpory<\/a> (nebo by to tak alespo\u0148 m\u011blo b\u00fdt). Ka\u017ed\u00fd rekrea\u010dn\u00ed cyklista je diametr\u00e1ln\u011b odli\u0161n\u00fd od ostatn\u00edch, tak\u017ee by si m\u011bl ka\u017ed\u00fd zvl\u00e1\u0161\u0165 zhodnotit, kolik z v\u00fd\u0161e uveden\u00fdch faktor\u016f na n\u011bj sed\u00ed, a podle toho se pak za\u0159\u00eddit, pokud nestoj\u00ed o n\u00e1sleduj\u00edc\u00ed probl\u00e9my:<\/p>\n\n\n\n<ul class=\"nv-cv-m wp-block-list\">\n<li>Kr\u00e1tkodob\u00e9. N\u00edzk\u00e1 hustota kost\u00ed zvy\u0161uje riziko \u00fanavov\u00fdch \u010di \u00farazov\u00fdch zlomenin. K prvn\u00edmu druhu u cyklist\u016f tolik nedoch\u00e1z\u00ed, av\u0161ak druh\u00fd je mezi nimi roz\u0161\u00ed\u0159en\u00fd. To plat\u00ed p\u0159edev\u0161\u00edm o z\u00e1vodech, ale tyto zlomeniny jsou zp\u016fsobeny sp\u00ed\u0161 n\u00e1razem ne\u017e n\u00edzkou hustotou kost\u00ed.<\/li>\n\n\n\n<li>Kr\u00e1tkodob\u00e9 a\u017e st\u0159edn\u011bdob\u00e9. M\u016f\u017ee doch\u00e1zet ke sn\u00ed\u017een\u00ed sportovn\u00edho v\u00fdkonu. Existuj\u00ed d\u016fkazy, \u017ee <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S8756328222002228\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">svaly jsou s kostmi \u00fazce spojeny<\/a>, tak\u017ee zdrav\u00e9 kosti jsou z\u00e1kladem dobr\u00e9ho v\u00fdkonu nejen p\u0159i sportu, ale i v b\u011b\u017en\u00e9m \u017eivot\u011b.<\/li>\n\n\n\n<li>Dlouhodob\u00e9. Vzhledem k tomu, \u017ee s rostouc\u00edm v\u011bkem rovn\u011b\u017e doch\u00e1z\u00ed k \u00fabytku kostn\u00ed hmoty, s p\u0159ib\u00fdvaj\u00edc\u00edmi l\u00e9ty se tak zvy\u0161uje riziko zlomenin. Neexistuj\u00ed v\u0161ak \u017e\u00e1dn\u00e9 v\u011bdeck\u00e9 d\u016fkazy, kter\u00e9 by nazna\u010dovaly v\u011bt\u0161\u00ed m\u00edru zlomenin u b\u00fdval\u00fdch elitn\u00edch cyklist\u016f.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Jak m\u016f\u017ee cyklista zlep\u0161it zdrav\u00ed sv\u00fdch kost\u00ed?<\/strong><\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1071\" height=\"1276\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-12-1071x1276.jpeg\" alt=\"\" class=\"wp-image-41487\" title=\"\" srcset=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-12-1071x1276.jpeg 1071w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-12-537x640.jpeg 537w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-12-768x915.jpeg 768w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-12.jpeg 1200w\" sizes=\"(max-width: 1071px) 100vw, 1071px\" \/><\/figure>\n<\/div>\n\n\n<p><br>Pokud jezd\u00edte na kole a tato problematika se v\u00e1s obzvl\u00e1\u0161t\u011b t\u00fdk\u00e1, proto\u017ee spad\u00e1te do rizikov\u00e9 skupiny, tak zaujm\u011bte preventivn\u00ed p\u0159\u00edstup a vyhledejte radu od profesion\u00e1la, kter\u00fd v\u00e1\u0161 p\u0159\u00edpad zhodnot\u00ed. To v \u017e\u00e1dn\u00e9m p\u0159\u00edpad\u011b neznamen\u00e1, \u017ee byste m\u011bli odlo\u017eit kolo stranou a za\u010d\u00edt praktikovat sedav\u00fd zp\u016fsob \u017eivota. Vhodn\u011b nastaven\u00e9 strategie v oblasti v\u00fd\u017eivy, tr\u00e9ninku a \u017eivotn\u00edho stylu v\u00e1s mohou udr\u017eet v sedle:<\/p>\n\n\n\n<ul class=\"nv-cv-m wp-block-list\">\n<li>P\u0159idejte do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu silov\u00e1 a rezistentn\u00ed cvi\u010den\u00ed. M\u011bla by b\u00fdt funk\u010dn\u00ed a zahrnovat velk\u00e9 svalov\u00e9 skupiny.<\/li>\n\n\n\n<li>P\u0159idejte vysokon\u00e1razov\u00e9 sporty: b\u011bh, sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo, basketbal, fotbal, tenis\u2026<\/li>\n\n\n\n<li>Praktikujte i jin\u00e9 cyklistick\u00e9 discipl\u00edny, jako je nap\u0159\u00edklad gravel, horsk\u00e1 cyklistika \u010di cyklokros. Nejen\u017ee jsou z\u00e1bavn\u00e9, ale tak\u00e9 jsou v\u00edce impaktn\u00ed ne\u017e silni\u010dn\u00ed cyklistika.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1276\" height=\"798\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-13-1276x798.jpeg\" alt=\"\" class=\"wp-image-41501\" title=\"\" srcset=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-13-1276x798.jpeg 1276w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-13-640x400.jpeg 640w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-13-768x480.jpeg 768w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-13-480x300.jpeg 480w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-13.jpeg 1440w\" sizes=\"(max-width: 1276px) 100vw, 1276px\" \/><\/figure>\n\n\n\n<ul class=\"nv-cv-d nv-cv-m wp-block-list\">\n<li>Odpo\u010d\u00edvejte aktivn\u011b. Zejm\u00e9na, pokud nepat\u0159\u00edte mezi elitn\u00ed cyklisty.<\/li>\n\n\n\n<li>Jezte tak, jak vy\u017eaduje v\u00e1\u0161 tr\u00e9nink.&nbsp;<\/li>\n\n\n\n<li>Dodr\u017eujte zdrav\u00e9 stravov\u00e1n\u00ed s hodn\u011b ovocem, zeleninou, lu\u0161t\u011bninami, o\u0159\u00ed\u0161ky a nezpracovan\u00fdmi obilovinami.<\/li>\n\n\n\n<li>Vyh\u00fdbejte se nezdrav\u00fdm potravin\u00e1m, jako jsou pr\u016fmyslov\u011b zpracovan\u00e9 potraviny, kter\u00e9 obsahuj\u00ed hodn\u011b rafinovan\u00e9ho cukru a soli, nasycen\u00fdch tuk\u016f, hydrogenovan\u00fdch olej\u016f atd.<\/li>\n\n\n\n<li>Pozor na v\u00e1pn\u00edk v podob\u011b dopl\u0148k\u016f stravy. V\u011bt\u0161ina populace p\u0159ij\u00edm\u00e1 dostate\u010dn\u00e9 mno\u017estv\u00ed v\u00e1pn\u00edku z j\u00eddla, p\u0159i\u010dem\u017e <a href=\"https:\/\/bmcmedicine.biomedcentral.com\/articles\/10.1186\/1741-7015-10-168#:~:text=Dieta%20y%20consumo%20de%20calcio\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">v\u011bdeck\u00e9 poznatky dokazuj\u00ed, \u017ee v\u011bt\u0161\u00ed p\u0159\u00edjem v\u00e1pn\u00edku nesni\u017euje \u0161kodliv\u00e9 \u00fa\u010dinky cyklistiky na kostn\u00ed hmotu<\/a>. Nicm\u00e9n\u011b <a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0123302\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">tato studie<\/a> ukazuje, \u017ee sn\u00eddan\u011b bohat\u00e1 na v\u00e1pn\u00edk dv\u011b hodiny p\u0159ed intenzivn\u00edm a dlouhodob\u00fdm cvi\u010den\u00edm sni\u017euje zp\u011btn\u00e9 vst\u0159eb\u00e1v\u00e1n\u00ed v\u00e1pn\u00edku z kost\u00ed. Mezi p\u0159\u00edrodn\u00ed zdroje v\u00e1pn\u00edku \u0159ad\u00edme: ml\u00e9\u010dn\u00e9 v\u00fdrobky, zeleninu se zelen\u00fdmi listy, o\u0159\u00ed\u0161ky, lu\u0161t\u011bniny, sardinky v oleji, vaj\u00ed\u010dka\u2026<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"754\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-14.jpeg\" alt=\"\" class=\"wp-image-41515\" title=\"\" srcset=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-14.jpeg 1200w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-14-640x402.jpeg 640w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-14-768x483.jpeg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ul class=\"nv-cv-d nv-cv-m wp-block-list\">\n<li>Vitam\u00edn D je pro zdrav\u00e9 kosti nezbytn\u00fd. V\u011bt\u0161inu z\u00edsk\u00e1v\u00e1me ze slune\u010dn\u00edho z\u00e1\u0159en\u00ed (10-15 minut denn\u011b), tak\u017ee je docela mo\u017en\u00e9, \u017ee ho m\u00e1te d\u00edky cyklistice dostatek. Pokud tomu tak nen\u00ed, skv\u011bl\u00fdm zdrojem vitam\u00ednu D jsou: tu\u010dn\u00e9 ryby, s\u00fdry, m\u00e1slo, vaj\u00ed\u010dka, j\u00e1tra. Vitam\u00edn D v podob\u011b dopl\u0148ku stravy berte pouze po p\u0159edeps\u00e1n\u00ed doktorem, nebo\u0165 <a href=\"https:\/\/www.webmd.com\/vitamins-and-supplements\/vitamin-d-overdose\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">nadm\u011brn\u00e9 u\u017eit\u00ed m\u016f\u017ee b\u00fdt nebezpe\u010dn\u00e9<\/a> a ani <a href=\"https:\/\/www.jwatch.org\/na55163\/2022\/07\/28\/vitamin-d-supplementation-prevent-fractures?ijkey=GBSDQ6YCC\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">nechr\u00e1n\u00ed p\u0159ed zlomeninami<\/a>.&nbsp;<\/li>\n\n\n\n<li>Dodr\u017eujte zdrav\u00fd \u017eivotn\u00ed styl: neku\u0159te, nepijte atd.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1071\" height=\"1276\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-15-1071x1276.jpeg\" alt=\"\" class=\"wp-image-41529\" title=\"\" srcset=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-15-1071x1276.jpeg 1071w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-15-537x640.jpeg 537w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-15-768x915.jpeg 768w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2023\/01\/image-15.jpeg 1200w\" sizes=\"(max-width: 1071px) 100vw, 1071px\" \/><\/figure>\n<\/div>\n\n\n<p><br>P\u0159esto\u017ee jsme se o tom ji\u017e kr\u00e1tce zm\u00ednili, r\u00e1di bychom na z\u00e1v\u011br p\u0159ipomn\u011bli v\u0161em cyklistk\u00e1m, aby v\u011bnovaly zvl\u00e1\u0161tn\u00ed pozornost zdrav\u00ed sv\u00fdch kost\u00ed. Zejm\u00e9na pak t\u011bm, kter\u00e9 provozuj\u00ed cyklistiku na profesion\u00e1ln\u00ed \u00farovni, tr\u00e1v\u00ed na kole hodn\u011b \u010dasu a kter\u00e9 proch\u00e1z\u00ed menopauzou \u010di postmenopauzou. Krom\u011b dodr\u017eov\u00e1n\u00ed v\u00fd\u0161e uveden\u00fdch doporu\u010den\u00ed t\u00fdkaj\u00edc\u00edch se \u017eivotn\u00edho stylu a stravov\u00e1n\u00ed je vhodn\u00e9 nechat si prov\u00e9st vy\u0161et\u0159en\u00ed hustoty kost\u00ed.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>O pozitivn\u00edch dopadech cyklistiky na dosp\u011bl\u00e9 a d\u011bti jsme ji\u017e psali. D\u016fkazy o jej\u00ed prosp\u011b\u0161nosti lze naj\u00edt v r\u016fzn\u00fdch v\u011bdeck\u00fdch studi\u00edch, kter\u00e9 jsme zmi\u0148ovali v d\u0159\u00edv\u011bj\u0161\u00edch \u010dl\u00e1nc\u00edch. Cyklistika v\u0161ak m\u016f\u017ee m\u00edt i negativn\u00ed dopady na na\u0161e zdrav\u00ed. O n\u011bkter\u00fdch jsme ji\u017e psali, a\u010dkoliv v lehce \u017eertovn\u00e9m stylu. Dnes se v\u0161ak budeme bavit v\u00e1\u017en\u011b, nebo\u0165 v\u011bdeck\u00e9&hellip;&nbsp;<\/p>\n<div class=\"read-more-wrapper\"><a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/cyklistika-a-zdravi-kosti-otazky-a-odpovedi\/\" class=\"button button-secondary\" rel=\"bookmark\">\u010ct\u011bte v\u00edce<span class=\"screen-reader-text\">Cyklistika a zdrav\u00ed kost\u00ed &#8211; Ot\u00e1zky a odpov\u011bdi<\/span><\/a><\/div>\n","protected":false},"author":1,"featured_media":41609,"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":[392,118],"tags":[],"class_list":["post-41547","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-cyklistika","category-cyklistika"],"_links":{"self":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/41547","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=41547"}],"version-history":[{"count":0,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/41547\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media\/41609"}],"wp:attachment":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media?parent=41547"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/categories?post=41547"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/tags?post=41547"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}