{"id":14254,"date":"2024-11-20T12:26:08","date_gmt":"2024-11-20T12:26:08","guid":{"rendered":"https:\/\/aquamarinespa.cz\/novinky\/trendy-v-kaleni-alebo-ako-zacat\/"},"modified":"2024-11-22T13:03:53","modified_gmt":"2024-11-22T13:03:53","slug":"trendy-v-otuzovanie-alebo-ako-zacat","status":"publish","type":"post","link":"https:\/\/aquamarinespa.cz\/sk\/novinky\/trendy-v-otuzovanie-alebo-ako-zacat\/","title":{"rendered":"Trendy v otu\u017eovan\u00ed alebo ako za\u010da\u0165"},"content":{"rendered":"

L\u00e1ka v\u00e1s vysk\u00fa\u0161a\u0165 otu\u017eovanie? Pr\u00e1ve v zime naj\u010dastej\u0161ie vid\u00edte fotografie \u013eud\u00ed k\u00fapaj\u00facich sa v studenej vode. Po celej krajine n\u00e1jdete mnoho skup\u00edn, ktor\u00e9 sa otu\u017eovan\u00edm zaoberaj\u00fa. Vyhrab\u00e1vaj\u00fa si diery v \u013eade a k\u00fapu sa v polozamrznut\u00fdch rybn\u00edkoch. Ako za\u010da\u0165 a na \u010do si da\u0165 pozor?<\/p>\n

V\u00fdhody a \u00fa\u010dinky otu\u017eovania<\/strong><\/h2>\n

Z\u00e1kladom zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu je pokojn\u00e1 myse\u013e, dostatok sp\u00e1nku, zdrav\u00e1 a kvalitn\u00e1 strava, ako aj posilnenie imunity. Jednou z foriem posil\u0148ovania imunity je otu\u017eovanie.<\/strong><\/p>\n

Medzi hlavn\u00e9 v\u00fdhody otu\u017eovania patr\u00ed prevencia prechladnutia a posilnenie imunity. Medzi \u010fal\u0161ie v\u00fdhody patr\u00ed odb\u00faravanie prebyto\u010dn\u00e9ho tuku, zmiernenie bolesti, zmiernenie alergi\u00ed, zn\u00ed\u017eenie rizika vysok\u00e9ho krvn\u00e9ho tlaku, zlep\u0161enie n\u00e1lady, men\u0161ia n\u00e1chylnos\u0165 na zmeny po\u010dasia a \u010fal\u0161ie.<\/p>\n

Trpezlivos\u0165 je v\u017edy d\u00f4le\u017eit\u00e1. V\u00fdsledky sa toti\u017e dostavia najsk\u00f4r po troch t\u00fd\u017ed\u0148och. V\u00fdsledky v\u0161ak stoja za to. V\u010faka otu\u017eovaniu m\u00f4\u017eete zn\u00ed\u017ei\u0165 prejavy ochorenia a ma\u0165 \u013eah\u0161\u00ed priebeh.<\/strong> Postupn\u00fdm zlep\u0161ovan\u00edm tolerancie organizmu vo\u010di teplotn\u00fdm v\u00fdkyvom pozit\u00edvne ovplyv\u0148ujete funkciu termoregula\u010dn\u00e9ho centra.<\/p>\n

Ned\u00e1vne \u0161t\u00fadie uk\u00e1zali, \u017ee ke\u010f ponor\u00edte telo do vody s teplotou 4,4 \u00b0C, horm\u00f3n noradrenal\u00edn sa zv\u00fd\u0161i o 250 % u\u017e za 20 sek\u00fand. T\u00fdm sa roz\u0161iruj\u00fa aj cievy v kostrov\u00fdch svaloch, \u010d\u00edm sa zvy\u0161uje ich okysli\u010denie. To stimuluje rados\u0165 zo \u017eivota. Voda s teplotou 14 \u00b0C m\u00f4\u017ee pri dlh\u0161om ponoren\u00ed zv\u00fd\u0161i\u0165 hladinu noradrenal\u00ednu o 530 % a dopam\u00ednu, ktor\u00fd umo\u017e\u0148uje prenos impulzov v mozgu, o 250 %. Otu\u017eovanie v\u00e1m pom\u00f4\u017ee u\u017e\u00edva\u0165 si \u017eivot.<\/strong><\/p>\n

Ako za\u010da\u0165?<\/strong><\/h2>\n

S otu\u017eovan\u00edm za\u010dnite pomaly. Prv\u00fdm krokom by mal by\u0165 vzduchov\u00fd k\u00fape\u013e, t. j. ak\u00fdmko\u013evek sp\u00f4sobom na seba nasmerujte pr\u00fad studen\u00e9ho vzduchu. Ide\u00e1lne je, ak si v noci postupne otvor\u00edte okno.<\/strong><\/p>\n

Druh\u00fdm krokom je za\u010da\u0165 pou\u017e\u00edva\u0165 vodu. Na za\u010diatku m\u00f4\u017eete za\u010da\u0165 so studenou \u017einkou a postupne prejs\u0165 na vla\u017en\u00fa a\u017e studen\u00fa vodu. Ide\u00e1lne je, ak si d\u00e1te studen\u00fa sprchu r\u00e1no pred ra\u0148ajkami. D\u013a\u017eka sprchovania by nemala presiahnu\u0165 tri min\u00faty.<\/strong><\/p>\n

Odv\u00e1\u017eni a nad\u0161en\u00ed sa potom m\u00f4\u017eu prida\u0165 k niektor\u00e9mu z otu\u017eovac\u00edch klubov a za\u010da\u0165 pl\u00e1va\u0165 v studenej rieke. K\u013e\u00fa\u010dom k \u00faspechu je d\u00f4slednos\u0165 a dlhodobos\u0165. Mali by ste za\u010da\u0165 postupne od nieko\u013ek\u00fdch sek\u00fand po nieko\u013eko min\u00fat. Po dlh\u0161om pobyte v studenej vode nastane otu\u017eileck\u00e9 chvenie, ke\u010f telo za\u010dne vytv\u00e1ra\u0165 teplo. To by sa nemalo potl\u00e1\u010da\u0165! Ak m\u00e1 voda menej ako 15 stup\u0148ov, \u010das pl\u00e1vania by nemal presiahnu\u0165 20 min\u00fat.<\/p>\n

Na kvalitn\u00e9 otu\u017eovanie s vidite\u013en\u00fdmi v\u00fdsledkami posta\u010d\u00ed aj studen\u00e1 sprcha 2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne.<\/strong><\/p>\n

Pre koho je otu\u017eovanie vhodn\u00e9 a pre koho nie<\/strong><\/h2>\n

Predt\u00fdm, ako sa vrhnete do vody, mus\u00edte zv\u00e1\u017ei\u0165 svoj zdravotn\u00fd stav. Ak trp\u00edte niektor\u00fdm z ni\u017e\u0161ie uveden\u00fdch ochoren\u00ed, otu\u017eovanie pre v\u00e1s nemus\u00ed by\u0165 vhodn\u00e9.<\/p>\n

Probl\u00e9my s krvn\u00fdm tlakom<\/strong> – \u013eudia, ktor\u00ed maj\u00fa nekontrolovan\u00fd vysok\u00fd alebo n\u00edzky krvn\u00fd tlak, by mali pred otu\u017eovan\u00edm zv\u00e1\u017ei\u0165 rizik\u00e1. Studen\u00e1 voda zvy\u0161uje krvn\u00fd tlak, \u010do m\u00f4\u017ee ovplyvni\u0165 \u013eud\u00ed s hypertenziou.<\/p>\n

Cievne ochorenia<\/strong> – napr\u00edklad Raynaudov syndr\u00f3m, ktor\u00fd sp\u00f4sobuje nadmern\u00e9 z\u00fa\u017eenie ciev, m\u00f4\u017ee sp\u00f4sobi\u0165, \u017ee otu\u017eovanie nie je vhodn\u00e9.<\/p>\n

Ochorenie srdca<\/strong> – \u013eudia so z\u00e1va\u017en\u00fdm ochoren\u00edm srdca, ako je ischemick\u00e1 choroba srdca, ang\u00edna pectoris alebo srdcov\u00e1 arytmia, by mali by\u0165 pri otu\u017eovan\u00ed opatrn\u00ed.<\/p>\n

Respira\u010dn\u00e9 ochorenia a neurologick\u00e9 probl\u00e9my<\/strong> – niektor\u00e9 neurologick\u00e9 poruchy m\u00f4\u017eu pri n\u00e1hlom vystaven\u00ed chladu zv\u00fd\u0161i\u0165 riziko z\u00e1chvatov. \u013dudia s epilepsiou by mali by\u0165 opatrn\u00ed, rovnako ako \u013eudia s metabolick\u00fdmi poruchami alebo cukrovkou.<\/p>\n

V ka\u017edom pr\u00edpade v\u017edy odpor\u00fa\u010dame konzult\u00e1ciu s lek\u00e1rom. Najm\u00e4 ak pl\u00e1nujete zimn\u00e9 k\u00fapanie niekde v rieke alebo rybn\u00edku.<\/strong><\/p>\n

K\u00fapanie v saune ako \u00fa\u010dinn\u00e1 forma otu\u017eovania<\/strong><\/h2>\n

Zd\u00e1 sa v\u00e1m k\u00fapanie v rieke alebo rybn\u00edku desiv\u00e9 alebo si mysl\u00edte, \u017ee to nie je ni\u010d pre v\u00e1s? Vysk\u00fa\u0161ajte saunovanie, pri ktorom sa najprv zahrejete a potom prudko ochlad\u00edte v ochladzovacom baz\u00e9ne<\/a> alebo v sprche. Poslednou \u010das\u0165ou saunov\u00e9ho cyklu je relax\u00e1cia. Saunovanie <\/a>a otu\u017eovanie sa vo v\u0161eobecnosti v\u00fdborne dop\u013a\u0148aj\u00fa. Procesy, ktor\u00e9 prebiehaj\u00fa v tele po\u010das saunovania, s\u00fa podobn\u00e9 t\u00fdm, ktor\u00e9 prebiehaj\u00fa po\u010das fyzickej aktivity.<\/p>\n

Vo chv\u00edli, ke\u010f sa telo prudko ochlad\u00ed, za\u010d\u00edna sa proces snahy o udr\u017eanie kon\u0161tantnej teploty. T\u00fdm sa stimuluje syst\u00e9m bielych krviniek, ktor\u00e9 sa n\u00e1sledne mno\u017eia.<\/strong> Biele krvinky zohr\u00e1vaj\u00fa d\u00f4le\u017eit\u00fa \u00falohu pri rozvoji imunity. S\u00fa na\u0161\u00edm ochrancom, ke\u010f sa do tela dostane infekcia, biele krvinky zapuzdria a zlikviduj\u00fa v\u0161etk\u00fdch \u0161kodcov.<\/p>\n

V pr\u00edpade slabej imunity sa po\u010det bielych krviniek zni\u017euje. T\u00fdm sa \u010dlovek st\u00e1va n\u00e1chylnej\u0161\u00edm a v\u00edrusy a infekcie ho m\u00f4\u017eu \u013eah\u0161ie napadn\u00fa\u0165. Ak\u00e9 s\u00fa trendy v otu\u017eovan\u00ed?<\/p>\n

\"otu\u017eovac\u00ed<\/p>\n

Otu\u017eovacia ka\u010fa a met\u00f3da Wim Hof<\/strong><\/h2>\n

Ur\u010dite ste u\u017e po\u010duli o met\u00f3de Wima Hofa. Jej sila spo\u010d\u00edva v medit\u00e1cii, spr\u00e1vne vykon\u00e1van\u00fdch d\u00fdchac\u00edch technik\u00e1ch a napokon v pobyte v \u013eadovom k\u00fapeli, vani alebo rybn\u00edku. Sk\u00f4r ako za\u010dnete so studenou vodou, nau\u010dte sa techniku d\u00fdchania.<\/p>\n

-D\u00fdchanie sa vykon\u00e1va v 3 a\u017e 4 kol\u00e1ch za sebou.<\/strong><\/p>\n

-Jedno kolo zah\u0155\u0148a pribli\u017ene 30 hlbok\u00fdch a pravideln\u00fdch n\u00e1dychov a v\u00fddychov.<\/p>\n

-Po 30. n\u00e1dychu sa op\u00e4\u0165 zhlboka nad\u00fdchnete a pri v\u00fddychu zadr\u017e\u00edte dych.<\/p>\n

-Ke\u010f sa potrebujete op\u00e4\u0165 nad\u00fdchnu\u0165, nasleduje n\u00e1dych a zadr\u017eanie dychu na 15 sek\u00fand. Je dobr\u00e9 zovrie\u0165 svaly panvov\u00e9ho dna. Cyklus sa potom opakuje.<\/strong><\/p>\n

D\u00f4le\u017eit\u00e1 je aj pr\u00e1ca s mys\u013eou. Je to jeden z pilierov met\u00f3dy Wima Hofa. Cie\u013eom techniky je nau\u010di\u0165 sa znovu c\u00edti\u0165 svoje telo.<\/strong> Ke\u010f zvl\u00e1dnete techniku d\u00fdchania, potom sa za\u010dnite pomaly otu\u017eova\u0165 od r\u00fak a n\u00f4h a\u017e po \u013eadov\u00fa sprchu a ponorenie do vane alebo rieky.<\/p>\n

Otu\u017eovanie vo vani nie je u\u017eito\u010dn\u00e9 len pri met\u00f3de Wim Hof. Otu\u017eovac\u00ed sud alebo va\u0148u m\u00f4\u017eete umiestni\u0165 kdeko\u013evek, napr\u00edklad na balk\u00f3n alebo terasu. Alternat\u00edvne posl\u00fa\u017ei sud na da\u017e\u010fov\u00fa vodu, do ktor\u00e9ho sa v\u0161ak m\u00f4\u017ee \u0165a\u017eko vliez\u0165. Je d\u00f4le\u017eit\u00e9, aby n\u00e1doba mala objem aspo\u0148 500 litrov.<\/strong> Do 750-litrovej n\u00e1doby sa zmest\u00ed va\u0161a hlava a do 1000-litrovej n\u00e1doby sa zmestia dve osoby.<\/p>\n","protected":false},"excerpt":{"rendered":"

Pre\u010d\u00edtajte si, pre koho otu\u017eovanie je a naopak nie je, ak\u00e9 s\u00fa trendy a ako vlastne za\u010da\u0165.<\/p>\n","protected":false},"author":14,"featured_media":14250,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[33],"tags":[],"class_list":["post-14254","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-sk"],"acf":[],"yoast_head":"\nTrendy v otu\u017eovan\u00ed alebo ako za\u010da\u0165 | AquamarineSpa<\/title>\n<meta name=\"description\" content=\"L\u00e1ka v\u00e1s vysk\u00fa\u0161a\u0165 otu\u017eovanie? Pr\u00e1ve v zimnom obdob\u00ed naraz\u00edte naj\u010dastej\u0161ie na fotky \u013eud\u00ed, ako sa k\u00fapu v studenej vode. 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