{"id":78820,"date":"2017-05-08T10:47:20","date_gmt":"2017-05-08T08:47:20","guid":{"rendered":"http:\/\/slovaklinesmagazin.sk\/cms\/?p=78820"},"modified":"2017-05-08T10:47:48","modified_gmt":"2017-05-08T08:47:48","slug":"su-tazke-nohy-dovod-na-zmeny-v-treningu","status":"publish","type":"post","link":"https:\/\/www.slovaklinesmagazin.sk\/cms\/2017\/05\/su-tazke-nohy-dovod-na-zmeny-v-treningu\/","title":{"rendered":"S\u00da \u0164A\u017dK\u00c9 NOHY D\u00d4VOD NA ZMENY V TR\u00c9NINGU?"},"content":{"rendered":"

Ka\u017ed\u00fd z n\u00e1s m\u00e1 ob\u010das dni, ke\u010f v kalend\u00e1ri svieti dlh\u00fd beh, no nohy si nechc\u00fa da\u0165 ani za ten svet poveda\u0165. Ke\u010f sa tak\u00e9 nie\u010do stane, je lep\u0161ie nasilu odbehn\u00fa\u0165 stanoven\u00fd objem kilometrov v\u00a0pomal\u0161om tempe alebo pl\u00e1n pozmeni\u0165 a absolvova\u0165 beh na krat\u0161iu vzdialenos\u0165? Ke\u010f nohy nereaguj\u00fa na tr\u00e9ning pod\u013ea va\u0161ich o\u010dak\u00e1van\u00ed, no z\u00e1rove\u0148 nem\u00e1te \u017eiadne bolesti nazna\u010duj\u00face bl\u00ed\u017eiace sa zranenie \u010di chorobu, ide s\u00a0najv\u00e4\u010d\u0161ou pravdepodobnos\u0165ou len o zn\u00e1mku toho, \u017ee ste uprostred tr\u00e9ningov\u00e9ho procesu a va\u0161e telo sa na nov\u00fa z\u00e1\u0165a\u017e zatia\u013e nestihlo celkom adaptova\u0165. Tak\u00fdto typ \u00fanavy nemus\u00ed v\u017edy znamena\u0165, \u017ee je potrebn\u00e9 dopria\u0165 si pauzu.<\/p>\n

PROGRES\u00cdVNE PRE\u0164A\u017dOVANIE<\/strong><\/p>\n

Ke\u010f dodr\u017eiavate presne stanoven\u00fd tr\u00e9ningov\u00fd pl\u00e1n, svoje telo progres\u00edvne pre\u0165a\u017eujete. To znamen\u00e1, \u017ee postupne zvy\u0161ujete intenzitu aj objem tr\u00e9ningu. \u00danava v\u00e1s s\u00edce spomal\u00ed, no k\u00fdm sa va\u0161e telo na zv\u00fd\u0161en\u00fa z\u00e1\u0165a\u017e adaptuje, je \u00faplne prirodzen\u00e1 a pochopite\u013en\u00e1. Je v\u0161ak z\u00e1rove\u0148 ve\u013emi d\u00f4le\u017eit\u00e9, aby ste progres\u00edvne pre\u0165a\u017eovanie udr\u017eali v\u00a0zdrav\u00fdch a telu a kond\u00edcii prospe\u0161n\u00fdch medziach. Len tak sa stanete silnej\u0161\u00edmi a r\u00fdchlej\u0161\u00edmi be\u017ecami bez toho, aby ste riskovali zranenie \u010di nepr\u00edjemn\u00fd syndr\u00f3m vyhorenia.
\nSpr\u00e1vne nastaven\u00fd tr\u00e9ning by mal by\u0165 pre \u010dloveka v\u00fdzvou, mal by za\u0165a\u017ei\u0165 organizmus, a t\u00fdm od\u0161tartova\u0165 viacero fyziologick\u00fdch adapt\u00e1ci\u00ed. Po tom, ako sa organizmus na zmeny prisp\u00f4sob\u00ed, sme silnej\u0161\u00ed a v lep\u0161ej kond\u00edcii. Ak v\u00e1s teda netr\u00e1pia \u017eiadne bolesti ani nem\u00e1te pocit, \u017ee na v\u00e1s \u201enie\u010do lezie\u201c, v\u00a0tr\u00e9ningu pokra\u010dujte.<\/p>\n

STAR\u00dd SYST\u00c9M ZA NOV\u00dd<\/strong><\/p>\n

Tr\u00e9ningy zalo\u017een\u00e9 na progres\u00edvnom pre\u0165a\u017eovan\u00ed maj\u00fa by\u0165 n\u00e1ro\u010dn\u00e9 tak, aby v\u00e1\u0161 organizmus dostato\u010dne vy\u010derpali, v opa\u010dnom pr\u00edpade sa va\u0161a kond\u00edcia zlep\u0161ova\u0165 nebude. V podstate m\u00e1 tr\u00e9ning za \u00falohu naru\u0161i\u0165 existuj\u00faci syst\u00e9m, aby sa mohol vybudova\u0165 nov\u00fd a lep\u0161\u00ed. Pam\u00e4ta\u0165 v\u0161ak treba na to, \u017ee tr\u00e9ningov\u00e1 z\u00e1\u0165a\u017e mus\u00ed by\u0165 primeran\u00e1 a po nej mus\u00ed nasledova\u0165 adekv\u00e1tny \u010das na zotavenie. Len v\u00a0takom pr\u00edpade si dok\u00e1\u017eu be\u017eci zlep\u0161ova\u0165 kond\u00edciu, netreba ale zab\u00fada\u0165 na to, \u017ee na z\u00e1\u0165a\u017e sa telo neadaptuje z ve\u010dera do r\u00e1na. Telo si na \u0148u m\u00f4\u017ee zvyka\u0165 nieko\u013eko dn\u00ed, ale aj cel\u00e9 t\u00fd\u017edne, preto m\u00f4\u017eete by\u0165 sprvu pomal\u0161\u00ed, ako m\u00e1te vo zvyku. Pokroky nie s\u00fa v\u017edy hladk\u00e9 a bezbolestn\u00e9. \u010castej\u0161ie s\u00fa jedn\u00fdm krokom vpred, dvoma vzad, \u010fal\u0161\u00edmi troma vpreda jedn\u00fdm vzad. Preto sa netreba hne\u010f \u013eaka\u0165 a\u00a0treba veri\u0165 tr\u00e9ningov\u00e9mu pl\u00e1nu.<\/p>\n

V TR\u00c9NINGU POKRA\u010cUJTE<\/strong><\/p>\n

Ak sa riadite tr\u00e9ningov\u00fdm pl\u00e1nom, ktor\u00fd behom stanovuje \u0161pecifick\u00e1 temp\u00e1, rad\u00edme v\u00e1m, aby ste v \u0148om pokra\u010dovali, k\u00fdm nec\u00edtite bolesti \u010di sa nezran\u00edte. Namiesto dan\u00e9ho tempa sa v\u0161ak m\u00f4\u017eete riadi\u0165 vn\u00edman\u00fdm \u00fasil\u00edm. V pr\u00edpade, \u017ee sa riadite skuto\u010dne n\u00e1ro\u010dn\u00fdm tr\u00e9ningov\u00fdm pl\u00e1nom, be\u017ete v takom tempe a pri takej intenzite, ktor\u00e9 za dan\u00fdch okolnost\u00ed pova\u017eujete za n\u00e1ro\u010dn\u00e9, a to \u00faplne bez oh\u013eadu na \u010d\u00edsla na va\u0161om \u0161porttesteri. Je d\u00f4le\u017eit\u00e9 podotkn\u00fa\u0165, \u017ee ve\u013emi podstatnou zlo\u017ekou ka\u017ed\u00e9ho tr\u00e9ningov\u00e9ho programu je oddych. Mnoh\u00ed be\u017eci na\u0148 v\u0161ak systematicky zab\u00fadaj\u00fa. Ak patr\u00edte medzi nich, za zdvihnut\u00fd prst by ste mali pova\u017eova\u0165 neprimeran\u00fa \u00fanavu, probl\u00e9my so sp\u00e1nkom, vysok\u00fd pokojov\u00fd tep \u010di neut\u00edchaj\u00face bolesti, alebo nedostatok motiv\u00e1cie v tr\u00e9ningu pokra\u010dova\u0165. Ke\u010f sa tieto pr\u00edznaky t\u00fdkaj\u00fa aj v\u00e1s, dajte si na nejak\u00fd \u010das od tr\u00e9ningu pauzu a uistite sa, \u017ee sa riadite pl\u00e1nom, ktor\u00fd zah\u0155\u0148a dostato\u010dn\u00fd \u010das na zotavenie.<\/p>\n

\u010c\u00cdM SA RIADI\u0164 PRI V\u00ddBERE TR\u00c9NINGOV\u00c9HO PL\u00c1NU: <\/strong><\/p>\n

    \n
  1. Vytv\u00e1ra primeran\u00fd vytrvalostn\u00fd z\u00e1klad e\u0161te predt\u00fdm, ako pr\u00eddu na rad r\u00fdchlostn\u00e9 tr\u00e9ningy. Tie by nemali tvori\u0165 viac ne\u017e dvadsa\u0165 percent celkov\u00e9ho tr\u00e9ningov\u00e9ho objemu.<\/li>\n
  2. Tr\u00e9ningov\u00fd objem, intenzita \u010di trvanie sa zvy\u0161uj\u00fa o desa\u0165 a\u017e dvadsa\u0165 percent t\u00fd\u017edenne.<\/li>\n
  3. N\u00e1ro\u010dn\u00e9 tr\u00e9ningy strieda s\u00a0oddychov\u00fdmi behmi v \u013eahkom tempe.<\/li>\n
  4. Aspo\u0148 jeden de\u0148 v t\u00fd\u017edni je venovan\u00fd \u00fapln\u00e9mu oddychu.<\/li>\n
  5. Ka\u017ed\u00fd tret\u00ed a\u017e \u0161tvrt\u00fd t\u00fd\u017ede\u0148 je venovan\u00fd zotavovaniu. Tr\u00e9ningov\u00fd objem je vtedy ni\u017e\u0161\u00ed a\u017e o tridsa\u0165 percent a nepotr\u00e1pia v\u00e1s \u017eiadne r\u00fdchlostn\u00e9 tr\u00e9ningy.<\/li>\n<\/ol>\n
    Tento \u010dl\u00e1nok sme uverejnili s l\u00e1skav\u00fdm povolen\u00edm vydavate\u013estva Sportmedia,s.r.o. , vydavate\u013e \u010dasopisu Running.<\/h6>\n

    <\/a><\/p>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

    Ka\u017ed\u00fd z n\u00e1s m\u00e1 ob\u010das dni, ke\u010f v kalend\u00e1ri svieti dlh\u00fd beh, no nohy si nechc\u00fa da\u0165 ani za ten svet poveda\u0165. Ke\u010f sa tak\u00e9 nie\u010do stane, je lep\u0161ie nasilu odbehn\u00fa\u0165 stanoven\u00fd objem kilometrov v\u00a0pomal\u0161om tempe alebo pl\u00e1n pozmeni\u0165 a absolvova\u0165 beh na krat\u0161iu vzdialenos\u0165? Ke\u010f nohy nereaguj\u00fa na tr\u00e9ning pod\u013ea va\u0161ich o\u010dak\u00e1van\u00ed, no z\u00e1rove\u0148 […]<\/p>\n","protected":false},"author":7,"featured_media":78823,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,52,50,14],"tags":[],"class_list":["post-78820","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-outdoor","category-radim-vam","category-sport","eq-blocks"],"_links":{"self":[{"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/posts\/78820","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/comments?post=78820"}],"version-history":[{"count":2,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/posts\/78820\/revisions"}],"predecessor-version":[{"id":78825,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/posts\/78820\/revisions\/78825"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/media\/78823"}],"wp:attachment":[{"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/media?parent=78820"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/categories?post=78820"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/tags?post=78820"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}