{"id":2922,"date":"2022-12-08T15:08:00","date_gmt":"2022-12-08T14:08:00","guid":{"rendered":"https:\/\/dennikin.sk\/?p=2922"},"modified":"2024-07-11T15:09:32","modified_gmt":"2024-07-11T13:09:32","slug":"cvicenie-a-prevencia-chorob-ako-cvicenim-predchadzat-chorobam","status":"publish","type":"post","link":"https:\/\/dennikin.sk\/?p=2922","title":{"rendered":"Cvi\u010denie a prevencia chor\u00f4b: Ako cvi\u010den\u00edm predch\u00e1dza\u0165 chorob\u00e1m"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Pravideln\u00e9 cvi\u010denie je jedn\u00fdm z najd\u00f4le\u017eitej\u0161\u00edch krokov, ktor\u00e9 m\u00f4\u017eete urobi\u0165 pre svoje <strong>celkov\u00e9 zdravie a pohodu<\/strong>. M\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 predch\u00e1dza\u0165 r\u00f4znym chronick\u00fdm chorob\u00e1m, vr\u00e1tane:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Srdcov\u00e9 choroby:<\/strong> Cvi\u010denie posil\u0148uje srdce a zlep\u0161uje krvn\u00fd obeh, \u010do zni\u017euje riziko srdcov\u00e9ho infarktu, m\u0155tvice a in\u00fdch srdcov\u00fdch chor\u00f4b.<\/li>\n\n\n\n<li><strong>M\u0155tvica:<\/strong> Cvi\u010denie pom\u00e1ha zni\u017eova\u0165 krvn\u00fd tlak a cholesterol, \u010do s\u00fa dva hlavn\u00e9 rizikov\u00e9 faktory m\u0155tvice.<\/li>\n\n\n\n<li><strong>Cukrovka 2. typu:<\/strong> Cvi\u010denie pom\u00e1ha regulova\u0165 hladinu cukru v krvi, \u010do m\u00f4\u017ee zn\u00ed\u017ei\u0165 riziko vzniku cukrovky 2. typu.<\/li>\n\n\n\n<li><strong>Niektor\u00e9 druhy rakoviny:<\/strong> Cvi\u010denie m\u00f4\u017ee zn\u00ed\u017ei\u0165 riziko rakoviny hrub\u00e9ho \u010dreva, prsn\u00edka a p\u013e\u00fac.<\/li>\n\n\n\n<li><strong>Osteopor\u00f3za:<\/strong> Cvi\u010denie pom\u00e1ha posil\u0148ova\u0165 kosti a zni\u017euje riziko osteopor\u00f3zy.<\/li>\n\n\n\n<li><strong>Artrit\u00edda:<\/strong> Cvi\u010denie m\u00f4\u017ee pom\u00f4c\u0165 zmierni\u0165 boles\u0165 a stuhnutos\u0165 k\u013abov u \u013eud\u00ed s artrit\u00eddou.<\/li>\n\n\n\n<li><strong>Obezita:<\/strong> Cvi\u010denie spa\u013euje kal\u00f3rie a pom\u00e1ha udr\u017eiava\u0165 zdrav\u00fa v\u00e1hu.<\/li>\n\n\n\n<li><strong>Depresia:<\/strong> Cvi\u010denie uvo\u013e\u0148uje endorf\u00edny, ktor\u00e9 maj\u00fa povzbudzuj\u00face \u00fa\u010dinky na n\u00e1ladu.<\/li>\n\n\n\n<li><strong>\u00dazkos\u0165:<\/strong> Cvi\u010denie m\u00f4\u017ee pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 \u00fazkos\u0165 a stres.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Okrem zni\u017eovania rizika chronick\u00fdch chor\u00f4b m\u00e1 cvi\u010denie aj mnoho \u010fal\u0161\u00edch <strong>v\u00fdhod pre zdravie<\/strong>, ako napr\u00edklad:<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zlep\u0161enie n\u00e1lady a energetickej hladiny<\/li>\n\n\n\n<li>Posilnenie svalov a kost\u00ed<\/li>\n\n\n\n<li>Zlep\u0161enie sp\u00e1nku<\/li>\n\n\n\n<li>Zn\u00ed\u017eenie riziko p\u00e1dov<\/li>\n\n\n\n<li>Zv\u00fd\u0161enie kognit\u00edvnych funkci\u00ed<\/li>\n\n\n\n<li>Posilnenie imunitn\u00e9ho syst\u00e9mu<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ko\u013eko cvi\u010di\u0165?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00e4\u010d\u0161ina dospel\u00fdch by sa mala sna\u017ei\u0165 o <strong>aspo\u0148 150 min\u00fat miernej aktivity aer\u00f3bneho cvi\u010denia alebo 75 min\u00fat intenz\u00edvnej aktivity aer\u00f3bneho cvi\u010denia t\u00fd\u017edenne<\/strong>. Silov\u00fd tr\u00e9ning by ste mali vykon\u00e1va\u0165 aspo\u0148 2-kr\u00e1t t\u00fd\u017edenne.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ako za\u010da\u0165<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ak ste nov\u00e1\u010dikom v cvi\u010den\u00ed, je d\u00f4le\u017eit\u00e9 za\u010da\u0165 pomaly a postupne zvy\u0161ova\u0165 intenzitu a trvanie tr\u00e9ningov. Vyberte si aktivity, ktor\u00e9 v\u00e1s bavia a ktor\u00e9 m\u00f4\u017eete robi\u0165 bezpe\u010dne. Pred za\u010dat\u00edm ak\u00e9hoko\u013evek nov\u00e9ho cvi\u010debn\u00e9ho programu sa pora\u010fte so svoj\u00edm lek\u00e1rom.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tipy na zostavenie cvi\u010debn\u00e9ho programu:<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stanovte si realistick\u00e9 ciele.<\/strong> Nepok\u00fa\u0161ajte sa robi\u0165 pr\u00edli\u0161 ve\u013ea naraz. Za\u010dnite s mal\u00fdmi cie\u013emi a postupne ich zvy\u0161ujte.<\/li>\n\n\n\n<li><strong>N\u00e1jdite si aktivity, ktor\u00e9 v\u00e1s bavia.<\/strong> Ak v\u00e1s cvi\u010denie bav\u00ed, je ove\u013ea pravdepodobnej\u0161ie, \u017ee pri \u0148om vytrv\u00e1te.<\/li>\n\n\n\n<li><strong>Zapojte sa do r\u00f4znych aktiv\u00edt.<\/strong> Striedajte r\u00f4zne aktivity, aby ste sa vyhli nudie a zraneniam.<\/li>\n\n\n\n<li><strong>Za\u010dnite pomaly a postupne zvy\u0161ujte intenzitu a trvanie tr\u00e9ningov.<\/strong> Nen\u00fa\u0165te sa pr\u00edli\u0161 a po\u010d\u00favajte svoje telo.<\/li>\n\n\n\n<li><strong>N\u00e1jdite si cvi\u010debn\u00e9ho partnera alebo skupinu.<\/strong> Cvi\u010denie s priate\u013eom m\u00f4\u017ee by\u0165 z\u00e1bavnej\u0161ie a motivova\u0165 v\u00e1s.<\/li>\n\n\n\n<li><strong>Odme\u0148te sa za svoje \u00faspechy.<\/strong> Ke\u010f dosiahnete ciele, odme\u0148te sa nie\u010d\u00edm, \u010do v\u00e1s bav\u00ed.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pam\u00e4tajte, \u017ee aj mal\u00e9 mno\u017estvo cvi\u010denia je lep\u0161ie ako ni\u010d.<\/strong> Dokonca aj 10 min\u00fat ch\u00f4dze denne v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 zlep\u0161i\u0165 va\u0161e zdravie. Tak\u017ee sa h\u00fdbte a za\u010dnite u\u017e dnes!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pravideln\u00e9 cvi\u010denie je jedn\u00fdm z najd\u00f4le\u017eitej\u0161\u00edch krokov, ktor\u00e9 m\u00f4\u017eete urobi\u0165 pre svoje celkov\u00e9 zdravie a pohodu. M\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 predch\u00e1dza\u0165 r\u00f4znym chronick\u00fdm chorob\u00e1m, vr\u00e1tane:&hellip;<\/p>\n","protected":false},"author":1,"featured_media":2923,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[35],"tags":[],"class_list":["post-2922","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dennik"],"_links":{"self":[{"href":"https:\/\/dennikin.sk\/index.php?rest_route=\/wp\/v2\/posts\/2922","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dennikin.sk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dennikin.sk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dennikin.sk\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dennikin.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2922"}],"version-history":[{"count":0,"href":"https:\/\/dennikin.sk\/index.php?rest_route=\/wp\/v2\/posts\/2922\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dennikin.sk\/index.php?rest_route=\/wp\/v2\/media\/2923"}],"wp:attachment":[{"href":"https:\/\/dennikin.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2922"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dennikin.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2922"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dennikin.sk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2922"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}