[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.esfr.cz\/dum-a-zahrada\/cviceni-leci-telo-i-ducha\/#Article","mainEntityOfPage":"https:\/\/www.esfr.cz\/dum-a-zahrada\/cviceni-leci-telo-i-ducha\/","headline":"Cvi\u010den\u00ed l\u00e9\u010d\u00ed t\u011blo i ducha","name":"Cvi\u010den\u00ed l\u00e9\u010d\u00ed t\u011blo i ducha","description":"Jste ob\u00e9zn\u00ed nebo na hranici obezity? \u017dijete ve sp\u011bchu a stresu? Jste neust\u00e1le unaven\u00ed a nic nest\u00edh\u00e1te? Zde je jedna z rad: Cvi\u010dit, cvi\u010dit, cvi\u010dit\u2026 Ze za\u010d\u00e1tku, a\u0165 u\u017e se rozhodnete pro jakoukoliv t\u011blesnou aktivitu, v\u00e1s bude ur\u010dit\u011b v\u0161echno bolet, ale vydr\u017ete, po n\u011bjak\u00e9m (ne p\u0159\u00edli\u0161 dlouh\u00e9m) \u010dase povol\u00ed ztuhl\u00e9 klouby a svaly, organismus si […]","datePublished":"2025-02-27","dateModified":"2025-02-27","author":{"@type":"Person","@id":"https:\/\/www.esfr.cz\/author\/#Person","name":"","url":"https:\/\/www.esfr.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/2d2e3fdaba6370eba756fb4048c695326686ff29010a0df4d58b27c20544521d?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/2d2e3fdaba6370eba756fb4048c695326686ff29010a0df4d58b27c20544521d?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"esfr.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.esfr.cz\/wp-content\/uploads\/img_a303212_w1681_t1513444437.jpg","url":"https:\/\/www.esfr.cz\/wp-content\/uploads\/img_a303212_w1681_t1513444437.jpg","height":0,"width":0},"url":"https:\/\/www.esfr.cz\/dum-a-zahrada\/cviceni-leci-telo-i-ducha\/","wordCount":437,"articleBody":" Jste ob\u00e9zn\u00ed nebo na hranici obezity? \u017dijete ve sp\u011bchu a stresu? Jste neust\u00e1le unaven\u00ed a nic nest\u00edh\u00e1te? Zde je jedna z rad: Cvi\u010dit, cvi\u010dit, cvi\u010dit\u2026 Ze za\u010d\u00e1tku, a\u0165 u\u017e se rozhodnete pro jakoukoliv t\u011blesnou aktivitu, v\u00e1s bude ur\u010dit\u011b v\u0161echno bolet, ale vydr\u017ete, po n\u011bjak\u00e9m (ne p\u0159\u00edli\u0161 dlouh\u00e9m) \u010dase povol\u00ed ztuhl\u00e9 klouby a svaly, organismus si na d\u00e1vku z\u00e1t\u011b\u017ee zvykne a v\u00e1m bude cvi\u010den\u00ed \u010di sportov\u00e1n\u00ed  p\u0159in\u00e1\u0161et u\u017e jen dobrou n\u00e1ladu. Pokud se rovnou nechcete v\u011bnovat sportu, bylo by tu pro v\u00e1s aerobn\u00ed cvi\u010den\u00ed s posilovac\u00edmi a protahovac\u00edmi cviky, anebo j\u00f3ga. Cvi\u010dte pravideln\u011b, n\u011bkolikr\u00e1t denn\u011b t\u0159eba v desetiminutov\u00fdch sestav\u00e1ch a hlavn\u011b n\u011bkolikr\u00e1t t\u00fddn\u011b. Uv\u011bdomte si, kde cvi\u010d\u00edte nejrad\u011bji \u2013 zda doma sami nebo v kolektivu, anebo v p\u0159\u00edrod\u011b a podle toho si svoje t\u011blesn\u00e9 aktivity uspo\u0159\u00e1dejte.Aerobn\u00ed cvi\u010den\u00ed Aerobn\u00ed cvi\u010den\u00ed je pohybov\u00e1 aktivita, p\u0159i n\u00ed\u017e pr\u00e1ce sval\u016f i metabolick\u00e9 procesy v nich, prob\u00edhaj\u00ed za p\u0159\u00edtomnosti kysl\u00edku. T\u00edmto zp\u016fsobem pohybu procvi\u010dujete v\u0161echny svalov\u00e9 skupiny. Zvy\u0161uje se i t\u011blesn\u00fd metabolismus, tedy rychlost, jakou bu\u0148ka spaluje energii, co\u017e znamen\u00e1, \u017ee aerobn\u00edm cvi\u010den\u00edm se m\u016f\u017eete zbavit i p\u0159ebyte\u010dn\u00e9ho tuku. Jestli\u017ee m\u00e1 cvi\u010den\u00ed spr\u00e1vnou intenzitu, zrychluje se tep a posiluje se tak cel\u00fd ob\u011bhov\u00fd syst\u00e9m. K tomuto pohybu pat\u0159\u00ed nap\u0159\u00edklad  * plav\u00e1n\u00ed * rychl\u00e1 ch\u016fze * veslov\u00e1n\u00ed * b\u011bh * tenis * j\u00edzda na kole  Aerobn\u00ed pohyb zvy\u0161uje v krvi hodnoty endorfin\u016f, l\u00e1tek, kter\u00e9 navozuj\u00ed poct t\u011blesn\u00e9ho i du\u0161evn\u00edho blaha. Pohyb, kter\u00fd zv\u00fd\u0161\u00ed va\u0161i srde\u010dn\u00ed frekvenci na 50-75% va\u0161\u00ed maxim\u00e1ln\u00ed tepov\u00e9 frekvence (220 m\u00ednus v\u00e1\u0161 v\u011bk) je klasifikov\u00e1n jako st\u0159edn\u011b intenzivn\u00ed, a tohoto pohybu se pros\u00edm dr\u017ete. Cvi\u010den\u00ed vysok\u00e9 intenzity je p\u0159edev\u0161\u00edm pro opravdov\u00e9, tr\u00e9novan\u00e9 sportovce.Posilovac\u00ed cviky Tento typ cvi\u010den\u00ed procvi\u010duje a posiluje jednotliv\u00e9 svaly i jejich cel\u00e9 skupiny. Zkuste men\u0161\u00ed \u010dinky nebo n\u011bjakou vhodnou n\u00e1hradu za n\u011b (t\u0159eba lahev s vodou) a podobn\u011b. Posilov\u00e1n\u00edm se d\u00e1 p\u0159edch\u00e1zet bolestem v k\u0159\u00ed\u017ei, zm\u00edrnit bolesti p\u0159i artr\u00f3z\u00e1ch, dokonce zvy\u0161ovat hustotu kostn\u00ed hmoty. No a tak\u00e9 redukovat nadv\u00e1hu.Protahovac\u00ed cviky Tyto cviky \u2013 stre\u010dink \u2013 prodlu\u017euj\u00ed svaly do jejich p\u0159irozen\u00e9 d\u00e9lky a podporuj\u00ed jejich pru\u017enost.                                                                                                                                                                                                                                                                                                                                                                                                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