{"id":13979,"date":"2024-10-17T09:51:18","date_gmt":"2024-10-17T09:51:18","guid":{"rendered":"https:\/\/aquamarinespa.cz\/novinky\/regeneracia-svalov-u-sportovcov-je-lepsia-sauna-alebo-virivka\/"},"modified":"2024-10-17T09:56:53","modified_gmt":"2024-10-17T09:56:53","slug":"regeneracia-svalov-u-sportovcov-je-lepsia-sauna-alebo-virivka","status":"publish","type":"post","link":"https:\/\/aquamarinespa.cz\/sk\/novinky\/regeneracia-svalov-u-sportovcov-je-lepsia-sauna-alebo-virivka\/","title":{"rendered":"Regener\u00e1cia svalov u \u0161portovcov. Je lep\u0161ia sauna alebo v\u00edrivka?"},"content":{"rendered":"

Ako regenerujete svoje telo po \u0161porte alebo po n\u00e1ro\u010dnej t\u00fare? Regener\u00e1cia svalov je d\u00f4le\u017eit\u00e1 pre ka\u017ed\u00e9ho \u0161portovca, ale ako ju mo\u017eno zefekt\u00edvni\u0165 a ur\u00fdchli\u0165? Sauna pom\u00e1ha pri regener\u00e1cii nam\u00e1han\u00fdch svalov, intenz\u00edvne p\u00f4sob\u00ed na psychiku \u0161portovca a ovplyv\u0148uje celkov\u00fd stav sily z\u00edskanej po\u010das tr\u00e9ningu.<\/p>\n

Ponorenie sa do hor\u00facej vody vo v\u00edrivej vani zlep\u0161uje prietok krvi do svalov a k\u013abov. To m\u00f4\u017ee ur\u00fdchli\u0165 samotn\u00fa regener\u00e1ciu svalov.<\/strong> Mas\u00e1\u017ene trysky a hor\u00faca voda tak zmier\u0148uj\u00fa svalov\u00fa stuhnutos\u0165, nap\u00e4tie a boles\u0165. Pre\u010d\u00edtajte si viac inform\u00e1ci\u00ed o saunovan\u00ed pre \u0161portovcov a regener\u00e1cii svalov vo v\u00edrivke.<\/p>\n

Sauny pre \u0161portovcov – lep\u0161\u00ed v\u00fdkon a r\u00fdchlej\u0161ia regener\u00e1cia svalov<\/h2>\n

\u0160portovci neust\u00e1le h\u013eadaj\u00fa sp\u00f4soby, ako zlep\u0161i\u0165 svoj v\u00fdkon. Vedeli ste, \u017ee saunovanie bolo predmetom mnoh\u00fdch medzin\u00e1rodn\u00fdch \u0161t\u00fadi\u00ed?<\/strong><\/p>\n

F\u00edni vyu\u017e\u00edvaj\u00fa saunu<\/a> na zmiernenie bolesti pohybov\u00e9ho apar\u00e1tu a najm\u00e4 na celkov\u00e9 uvo\u013enenie svalov po fyzickej n\u00e1mahe. Pri tr\u00e9ningu by sa sauna mala zaradi\u0165 s rozumom a tie\u017e s ur\u010dit\u00fdm cie\u013eom. V saune sa zr\u00fdch\u013euje metabolizmus, tr\u00e9nuje sa krvn\u00fd obeh a prestavuje sa tonus auton\u00f3mneho nervov\u00e9ho syst\u00e9mu. \u0160portovci oce\u0148uj\u00fa aj priazniv\u00fd \u00fa\u010dinok sauny na „mikrotraumy<\/strong>“ v\u00e4zov, \u0161liach, \u00faponov a k\u013abov.<\/p>\n

Saunovanie m\u00e1 celkov\u00fd vplyv na psychiku \u0161portovca.<\/strong> To ovplyv\u0148uje v\u00fdkonnos\u0165 a silu z\u00edskan\u00fa po\u010das tr\u00e9ningu. Z\u00e1rove\u0148 sa zlep\u0161uje z\u00e1sobovanie organizmu kysl\u00edkom. Zr\u00fdchlen\u00fd metabolizmus v\u010faka saunovaniu pom\u00e1ha efekt\u00edvnej\u0161ie odstra\u0148ova\u0165 metabolick\u00e9 odpady. T\u00fdm sa odstra\u0148uje \u00fanava, doch\u00e1dza k regener\u00e1cii svalov a zlep\u0161uje sa celkov\u00fd \u0161portov\u00fd v\u00fdkon.<\/strong><\/p>\n

Pozrime sa na v\u00fdskum kanadsk\u00fdch vedcov. Sk\u00famali \u0161portovcov v r\u00e1mci ich tr\u00e9ningov\u00e9ho pl\u00e1nu a uviedli, \u017ee by sa mali saunova\u0165 \u0161tyrikr\u00e1t t\u00fd\u017edenne po dobu 30 min\u00fat.<\/strong> Po porovnan\u00ed v\u00fdsledkov testov z obdobia pred saunovan\u00edm a po saunovan\u00ed vedci zistili, \u017ee ich \u0161portov\u00fd v\u00fdkon sa zlep\u0161il a\u017e o nieko\u013eko percent. Pod\u013ea po\u013esk\u00fdch vedcov<\/a> m\u00e1 pou\u017e\u00edvanie sauny vplyv na chudnutie \u0161portovcov a celkov\u00fa stimul\u00e1ciu imunitn\u00e9ho syst\u00e9mu.<\/p>\n

Ni\u010d sa nem\u00e1 preh\u00e1\u0148a\u0165, dokonca ani saunovanie pre \u0161portovcov<\/h2>\n

Ako dlho sa saunova\u0165? Uveden\u00fd v\u00fdskum navrhuje saunovanie \u0161tyrikr\u00e1t t\u00fd\u017edenne.<\/strong> Ka\u017ed\u00fd \u0161portovec by si v\u0161ak mal n\u00e1js\u0165 svoju vlastn\u00fa \u00farove\u0148, ktor\u00e1 mu vyhovuje.<\/p>\n

Dlh\u00fd pobyt v saune naru\u0161\u00ed va\u0161e vn\u00fatorn\u00e9 vodn\u00e9 a miner\u00e1lne hospod\u00e1rstvo. M\u00f4\u017eete za\u010da\u0165 str\u00e1ca\u0165 svalov\u00fa silu. Z\u00e1rove\u0148 sa zn\u00ed\u017ei r\u00fdchlos\u0165 a reak\u010dn\u00e9 schopnosti svalov\u00e9ho v\u00fdkonu.<\/strong><\/p>\n

Naopak, ak saunu pou\u017e\u00edvate len zriedkavo po \u0161portovej aktivite, neodstr\u00e1ni sa chronick\u00e1 \u00fanava a hroz\u00ed pretr\u00e9novanie.<\/strong> Na z\u00e1ver preto v\u00fdskumy a odborn\u00edci odpor\u00fa\u010daj\u00fa zaradi\u0165 pou\u017e\u00edvanie sauny dva a\u017e trikr\u00e1t t\u00fd\u017edenne, najlep\u0161ie ku koncu d\u0148a, do be\u017en\u00e9ho tr\u00e9ningov\u00e9ho re\u017eimu.<\/p>\n

Po\u010das pretekov alebo \u0161peci\u00e1lneho tr\u00e9ningu m\u00f4\u017ee \u0161portovec vyu\u017ei\u0165 saunu na zahriatie pred v\u00fdkonom – pribli\u017ene 3 – 5 min\u00fat pred poten\u00edm a bez ochladenia. Po pretekoch je pred saunovan\u00edm potrebn\u00fd dlh\u0161\u00ed odpo\u010dinok, najlep\u0161ie jeden cel\u00fd de\u0148.<\/p>\n

\"regenerace<\/p>\n

Svalov\u00e1 regener\u00e1cia u \u0161portovcov a \u00faloha v\u00edrivky<\/h2>\n

Pozrime sa na \u00falohu v\u00edrivky pri regener\u00e1cii svalov u \u0161portovcov. Svalov\u00e1 regener\u00e1cia<\/strong> m\u00f4\u017ee prebieha\u0165 aj formou hydroterapie. P\u00f4sob\u00ed komplexne a r\u00fdchlo najm\u00e4 na svalov\u00e9 bolesti s oneskoren\u00fdm n\u00e1stupom, s ktor\u00fdmi sa be\u017ene stret\u00e1vame v\u0161etci.<\/p>\n

Bolo preuk\u00e1zan\u00e9, \u017ee v\u00edrivka<\/a> pom\u00e1ha zmierni\u0165 boles\u0165 svalov po cvi\u010den\u00ed, pri svalovej stuhnutosti a nap\u00e4t\u00ed. Tepl\u00e1 voda v\u0161eobecne zvy\u0161uje prietok krvi v tele – kysl\u00edk a \u017eiviny sa v\u010faka lep\u0161iemu prekrveniu dost\u00e1vaj\u00fa do svalov efekt\u00edvnej\u0161ie. T\u00fdm sa ur\u00fdch\u013euje proces regener\u00e1cie. Vo v\u00edrivke vztlak umo\u017e\u0148uje svalom \u00faplne sa uvo\u013eni\u0165. V jednej \u0161t\u00fadii \u010dasopisu Journal of Athletic Training<\/strong> sa zistilo, \u017ee ponorenie do teplej vody v\u00fdrazne zni\u017euje boles\u0165 svalov ako pas\u00edvna regener\u00e1cia. Pri uvo\u013e\u0148ovan\u00ed svalov\u00fdch vl\u00e1kien a zni\u017eovan\u00ed svalov\u00e9ho nap\u00e4tia doch\u00e1dza k regener\u00e1cii svalov.<\/p>\n

Podobne ako pri saunovan\u00ed, aj regener\u00e1cia svalov vo v\u00edrivke si vy\u017eaduje spr\u00e1vne na\u010dasovanie.<\/strong> Odborn\u00edci odpor\u00fa\u010daj\u00fa po\u010dka\u0165 aspo\u0148 hodinu po intenz\u00edvnom tr\u00e9ningu, k\u00fdm \u0161portovec vst\u00fapi do hor\u00facej vane. Po\u010das obdobia odpo\u010dinku sa telesn\u00e1 teplota vr\u00e1ti do norm\u00e1lu a telo za\u010dne relaxova\u0165. Na dosiahnutie najlep\u0161\u00edch v\u00fdsledkov sa odpor\u00fa\u010da zosta\u0165 vo v\u00edrivke 15 a\u017e 20 min\u00fat pri teplote 37,8 a\u017e 40 stup\u0148ov.<\/p>\n

Regener\u00e1cia svalov a celkov\u00e1 psychick\u00e1 pohoda<\/h2>\n

Terapia v hor\u00facej vani m\u00f4\u017ee pom\u00f4c\u0165 aj pri z\u00e1paloch a hojen\u00ed svalov. Teplo z v\u00edrivky sp\u00f4sobuje roz\u0161\u00edrenie ciev, \u010do je proces zn\u00e1my ako vazodilat\u00e1cia. Sp\u00f4sobuje zv\u00fd\u0161enie prietoku krvi<\/strong>, a t\u00fdm \u00fa\u010dinnej\u0161ie odstra\u0148ovanie odpadov\u00fdch produktov a nosi\u010dov z\u00e1palu z po\u0161koden\u00fdch svalov\u00fdch tkan\u00edv.<\/p>\n

Tieto prote\u00edny zohr\u00e1vaj\u00fa k\u013e\u00fa\u010dov\u00fa \u00falohu pri obnove buniek, ako aj pri ochrane pred stresom. Zv\u00fd\u0161en\u00e1 produkcia bielkov\u00edn v d\u00f4sledku tepla m\u00f4\u017ee ur\u00fdchli\u0165 prirodzen\u00e9 mechanizmy<\/strong>, ktor\u00e9 opravuj\u00fa po\u0161koden\u00fd sval. Tlak vyv\u00edjan\u00fd vodou a tryskami potom pom\u00e1ha zni\u017eova\u0165 opuchy svalov a k\u013abov.<\/p>\n

Nezab\u00fadajte na dostato\u010dn\u00fa hydrat\u00e1ciu. Pred a po pou\u017eit\u00ed v\u00edrivky mus\u00edte dostato\u010dne pi\u0165. Teplo m\u00f4\u017ee sp\u00f4sobi\u0165 stratu tekut\u00edn. Hydroterapiu<\/strong> m\u00f4\u017eete kombinova\u0165 striedan\u00edm hor\u00facej a studenej vody. T\u00e1to kontrastn\u00e1 terapia m\u00f4\u017ee op\u00e4\u0165 zlep\u0161i\u0165 krvn\u00fd obeh a regener\u00e1ciu.<\/p>\n

Pre optim\u00e1lny v\u00fdkon \u0161portovca je d\u00f4le\u017eit\u00e1 najm\u00e4 psychika. Existuj\u00fa \u0161porty, v ktor\u00fdch psychika zohr\u00e1va k\u013e\u00fa\u010dov\u00fa \u00falohu. Pr\u00e1ve v\u00edrivka v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 s psychikou.<\/strong> Teplo a mas\u00e1\u017ene trysky uvo\u013e\u0148uj\u00fa telo a myse\u013e. Okrem toho sa zn\u00ed\u017ei hladina stresov\u00fdch horm\u00f3nov, \u010do tie\u017e prispeje k lep\u0161ej kvalite sp\u00e1nku. Regener\u00e1cia svalov si vy\u017eaduje dostato\u010dn\u00fd a kvalitn\u00fd sp\u00e1nok. Jedna \u0161t\u00fadia uk\u00e1zala, \u017ee hor\u00faca va\u0148a preuk\u00e1zate\u013ene zni\u017euje nahromaden\u00fd stres a prispieva k celkovej pohode.<\/p>\n

M\u00e1te u\u017e doma v\u00edrivku alebo saunu?<\/h2>\n

V\u011b\u0159\u00edm, \u017ee p\u0159edstaven\u00e9 benefity v\u00ed\u0159ivky a sauny v\u00e1s brzy motivuj\u00ed k jejich n\u00e1kupu. Pokud nem\u00e1te zdravotn\u00ed omezen\u00ed nebo v\u00e1m l\u00e9ka\u0159 ani jedno nezak\u00e1zal, doporu\u010dujeme po\u0159\u00eddit si kvalitn\u00ed v\u00ed\u0159ivku \u010di saunu p\u0159\u00edmo dom\u016f.<\/strong> Oproti doj\u00ed\u017ed\u011bn\u00ed do b\u011b\u017en\u00fdch wellness a saunov\u00fdm sv\u011bt\u016fm u\u0161et\u0159\u00edte \u010das, n\u00e1klady, budeme m\u00edt dostatek soukrom\u00ed a nemus\u00edte se b\u00e1t o hygienu. Pro\u010d si po\u0159\u00eddit v\u00ed\u0159ivku nebo saunu od n\u00e1s?<\/p>\n

Ver\u00edm, \u017ee tu uveden\u00e9 v\u00fdhody v\u00edrivky a sauny v\u00e1s \u010doskoro motivuj\u00fa k ich k\u00fape. Pokia\u013e nem\u00e1te zdravotn\u00e9 obmedzenia alebo v\u00e1m lek\u00e1r nezak\u00e1zal ani jedno, odpor\u00fa\u010dame v\u00e1m zaobstara\u0165 si kvalitn\u00fa v\u00edrivku alebo saunu priamo domov. V porovnan\u00ed s doch\u00e1dzan\u00edm do be\u017en\u00fdch wellness a saunov\u00fdch svetov u\u0161etr\u00edte \u010das, n\u00e1klady, budete ma\u0165 dostatok s\u00fakromia a nemus\u00edte sa ob\u00e1va\u0165 hygieny. Pre\u010do si zaobstara\u0165 v\u00edrivku alebo saunu od n\u00e1s?<\/p>\n

-Pon\u00fakame kvalitn\u00e9 v\u00fdrobky s dlhou \u017eivotnos\u0165ou.<\/strong><\/p>\n

-Z\u00edskate dizajnov\u00fd v\u00fdrobok, ktor\u00fd si m\u00f4\u017eete necha\u0165 prisp\u00f4sobi\u0165.<\/p>\n

-Vyberte si z kvalitn\u00fdch lamin\u00e1tov\u00fdch a nerezov\u00fdch v\u00edriviek.<\/strong><\/p>\n

-V\u00fdber z f\u00ednskych a kombinovan\u00fdch s\u00e1un s infra\u010dervenou alebo bio saunou.<\/p>\n

-Mo\u017enos\u0165 ma\u0165 s\u00fakromn\u00fd dizajn wellness na k\u013e\u00fa\u010d.<\/strong><\/p>\n

-Poradenstvo, starostlivos\u0165 a kvalitn\u00e9 slu\u017eby.<\/p>\n

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

Svalov\u00e1 regener\u00e1cia je d\u00f4le\u017eit\u00e1 pre ka\u017ed\u00e9ho \u0161portovca, ale ako ju mo\u017eno zefekt\u00edvni\u0165 a ur\u00fdchli\u0165? Vysk\u00fa\u0161ajte saunu alebo v\u00edrivku.<\/p>\n","protected":false},"author":14,"featured_media":13950,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[33],"tags":[],"class_list":["post-13979","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-sk"],"acf":[],"yoast_head":"\nSvalov\u00e1 regener\u00e1cia u \u0161portovcov. Sauna alebo v\u00edrivka? | Aquamarine Spa<\/title>\n<meta name=\"description\" content=\"Svalov\u00e1 regener\u00e1cia je d\u00f4le\u017eit\u00e1 pre ka\u017ed\u00e9ho \u0161portovca, ale ako ju mo\u017eno zefekt\u00edvni\u0165 a ur\u00fdchli\u0165? 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