{"id":6937,"date":"2023-08-16T14:54:42","date_gmt":"2023-08-16T13:54:42","guid":{"rendered":"https:\/\/www.healthy-heart.org\/zivot-se-srdecni-chorobou\/cviceni\/"},"modified":"2023-08-16T14:54:42","modified_gmt":"2023-08-16T13:54:42","slug":"cviceni","status":"publish","type":"page","link":"https:\/\/www.healthy-heart.org\/cs\/zivot-se-srdecni-chorobou\/cviceni\/","title":{"rendered":"Cvi\u010den\u00ed"},"content":{"rendered":"

\"\"<\/p>\n

Kolik fyzick\u00e9 aktivity mus\u00edm vyvinout?<\/h3>\n

Lid\u00e9 se srde\u010dn\u00edm onemocn\u011bn\u00edm by m\u011bli prov\u00e1d\u011bt st\u0159edn\u011b intenzivn\u00ed aerobn\u00ed cvi\u010den\u00ed alespo\u0148 30 minut denn\u011b. Aerobn\u00ed cvi\u010den\u00ed jako ch\u016fze, jogging, j\u00edzda na kole, veslov\u00e1n\u00ed, plav\u00e1n\u00ed a b\u011bh na ly\u017e\u00edch zv\u00fd\u0161\u00ed va\u0161i vytrvalost. Hlavn\u00ed je objem z\u00e1t\u011b\u017ee, na druhu tolik nez\u00e1le\u017e\u00ed. \u010c\u00edm \u010dast\u011bji cvi\u010d\u00edte a \u010d\u00edm del\u0161\u00ed je cvi\u010den\u00ed, t\u00edm pozitivn\u011bj\u0161\u00ed vliv to bude m\u00edt na va\u0161e zdrav\u00ed a o\u010dek\u00e1vanou d\u00e9lku \u017eivota (p\u0159e\u010dt\u011bte si v\u00edc o sedav\u00e9m \u017eivotn\u00edm stylu <\/a> a o tom, co m\u016f\u017eete ud\u011blat, abyste podnikli spr\u00e1vn\u00e9 kroky <\/a>).<\/p>\n

Jak pozn\u00e1m, \u017ee cvi\u010d\u00edm se st\u0159edn\u00ed intenzitou?<\/h3>\n

Existuj\u00ed dva zp\u016fsoby:<\/p>\n

    \n
  1. Sledujte sv\u016fj srde\u010dn\u00ed tep pomoc\u00ed chytr\u00fdch hodinek, fitness trackeru nebo hrudn\u00edho p\u00e1su. St\u0159edn\u00ed intenzita znamen\u00e1 tr\u00e9nink p\u0159i 64 % a\u017e 76 % va\u0161\u00ed maxim\u00e1ln\u00ed tepov\u00e9 frekvence. Maxim\u00e1ln\u00ed srde\u010dn\u00ed frekvence se odhaduje ode\u010dten\u00edm va\u0161eho v\u011bku od 220, pokud neu\u017e\u00edv\u00e1te l\u00e9ky (jako jsou betablok\u00e1tory), kter\u00e9 m\u011bn\u00ed srde\u010dn\u00ed frekvenci.<\/li>\n
  2. Test mluven\u00edm je nejjednodu\u0161\u0161\u00ed metoda. Postupn\u011b zvy\u0161ujte rychlost nebo z\u00e1t\u011b\u017e, dokud nebude mluven\u00ed p\u0159\u00edli\u0161 obt\u00ed\u017en\u00e9 (n\u011bkdy mus\u00edte lapat po dechu, abyste mohli pohodln\u011b mluvit). M\u00edrn\u011b sni\u017ete rychlost nebo z\u00e1t\u011b\u017e, abyste mohli p\u0159i cvi\u010den\u00ed mluvit. A to je st\u0159edn\u00ed intenzita.<\/li>\n<\/ol>\n

    Odporov\u00e9 cvi\u010den\u00ed by se m\u011blo prov\u00e1d\u011bt alespo\u0148 dvakr\u00e1t t\u00fddn\u011b, aby se zlep\u0161ila svalov\u00e1 s\u00edla a hmota, oboj\u00ed pom\u00e1h\u00e1 optimalizovat dlouhodob\u00e9 zdrav\u00ed. Pro ka\u017edou velkou svalovou skupinu prove\u010fte 3 sady po 8 a\u017e 12 opakov\u00e1n\u00edch s 1- 2 minutovou p\u0159est\u00e1vkou mezi nimi. Z\u00e1va\u017e\u00ed mus\u00ed b\u00fdt dostate\u010dn\u011b t\u011b\u017ek\u00e9, aby bylo mo\u017en\u00e9 z\u00e1v\u011bre\u010dn\u00e9 opakov\u00e1n\u00ed prov\u00e9st spr\u00e1vn\u011b a p\u0159idat je\u0161t\u011b jedno opakov\u00e1n\u00ed.<\/p>\n

    Krom\u011b dosa\u017een\u00ed sv\u00fdch t\u00fddenn\u00edch c\u00edl\u016f pro aerobn\u00ed a odporov\u00e9 cvi\u010den\u00ed bu\u010fte aktivn\u00ed ve sv\u00e9m b\u011b\u017en\u00e9m \u017eivot\u011b a minimalizujte dobu sezen\u00ed. Existuj\u00ed p\u0159esv\u011bd\u010div\u00e9 d\u016fkazy, \u017ee p\u0159\u00edli\u0161n\u00e9 sezen\u00ed zvy\u0161uje riziko p\u0159ed\u010dasn\u00e9 smrti. Noste krokom\u011br na \u00farovni bok\u016f, abyste mohli posoudit, jak moc se b\u011bhem dne pohybujete. Stanovte si c\u00edl pro ka\u017ed\u00fd den.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Kolik fyzick\u00e9 aktivity mus\u00edm vyvinout? Lid\u00e9 se srde\u010dn\u00edm onemocn\u011bn\u00edm by m\u011bli prov\u00e1d\u011bt st\u0159edn\u011b intenzivn\u00ed aerobn\u00ed cvi\u010den\u00ed alespo\u0148 30 minut denn\u011b. Aerobn\u00ed cvi\u010den\u00ed jako ch\u016fze, jogging, j\u00edzda na kole, veslov\u00e1n\u00ed, plav\u00e1n\u00ed a b\u011bh na ly\u017e\u00edch zv\u00fd\u0161\u00ed va\u0161i vytrvalost. Hlavn\u00ed je objem z\u00e1t\u011b\u017ee, na druhu tolik nez\u00e1le\u017e\u00ed. \u010c\u00edm \u010dast\u011bji cvi\u010d\u00edte a \u010d\u00edm del\u0161\u00ed je cvi\u010den\u00ed, t\u00edm pozitivn\u011bj\u0161\u00ed […]<\/p>\n","protected":false},"author":1,"featured_media":6939,"parent":6898,"menu_order":3,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"categories":[146],"tags":[],"class_list":["post-6937","page","type-page","status-publish","has-post-thumbnail","hentry","category-zivot-se-srdecni-chorobou"],"acf":[],"yoast_head":"\nCvi\u010den\u00ed - Healthy-Heart.org<\/title>\n<meta name=\"description\" content=\"Fyzick\u00e9 cvi\u010den\u00ed podporuje rychlej\u0161\u00ed zotaven\u00ed z kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed a zabra\u0148uje nov\u00fdm srde\u010dn\u00edm probl\u00e9m\u016fm.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.healthy-heart.org\/cs\/zivot-se-srdecni-chorobou\/cviceni\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cvi\u010den\u00ed - 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