{"id":5442,"date":"2022-05-07T16:12:51","date_gmt":"2022-05-07T14:12:51","guid":{"rendered":"https:\/\/martinkonvicka.cz\/?p=5442"},"modified":"2022-05-08T10:07:36","modified_gmt":"2022-05-08T08:07:36","slug":"regenerace-a-adaptace-rozhodujici-promenne-pro-rust-vykonnosti-prevenci-zraneni-a-dostatek-zivotni-energie","status":"publish","type":"post","link":"https:\/\/martinkonvicka.cz\/en\/regenerace-a-adaptace-rozhodujici-promenne-pro-rust-vykonnosti-prevenci-zraneni-a-dostatek-zivotni-energie\/","title":{"rendered":"Regenerace a adaptace \u2013 Rozhoduj\u00edc\u00ed prom\u011bnn\u00e9 pro r\u016fst v\u00fdkonnosti, prevenci zran\u011bn\u00ed a dostatek \u017eivotn\u00ed energie"},"content":{"rendered":"
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V\u00fdznam regenerace a adaptace pro pohybov\u00fd v\u00fdkon?\n
\nJak podpo\u0159it regeneraci?\n
\nJak n\u00e1m pom\u016f\u017ee periodizace tr\u00e9ninku k lep\u0161\u00ed adaptaci?\n
\nJak vznik\u00e1 p\u0159etr\u00e9nov\u00e1n\u00ed a jak ho diagnostikovat?\n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"IMG_20220307_161625\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\u00a0\u00a0\u00a0 V\u0161ichni zn\u00e1me film Rocky, kde tvrd\u00e1 d\u0159ina vedla k dosa\u017een\u00ed vysok\u00e9 sportovn\u00ed v\u00fdkonnosti. Bohu\u017eel se v n\u011bm zapomn\u011blo na faktor, ve kter\u00e9m samotn\u00e1 v\u00fdkonnost roste a to je doba po tr\u00e9ninku. Tr\u00e9nink samotn\u00fd je pouze impuls-spou\u0161t\u011b\u010d, kter\u00fd m\u00e1 bez kvalitn\u00ed regenerace a n\u00e1sledn\u00e9 adaptace sp\u00ed\u0161e opa\u010dn\u00fd \u00fa\u010dinek – sni\u017euje v\u00fdkonnost a mno\u017estv\u00ed \u017eivotn\u00ed energie.<\/p>

Ten, kdo zanedb\u00e1v\u00e1 regeneraci a nech\u00e1pe princip adaptace, nebude v\u00fdkonnostn\u011b r\u016fst nebo jeho v\u00fdkonnost bude d\u00edlem n\u00e1hody.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Definice a v\u00fdznam: <\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Regenerace<\/strong> \u2013 je ve\u0161ker\u00e1 \u010dinnost, kter\u00e1 vede k\u00a0pln\u00e9mu a rychl\u00e9mu zotaven\u00ed (navr\u00e1cen\u00ed do p\u016fvodn\u00edho stavu).<\/p>

Adaptace<\/strong> \u2013 je proces p\u0159estavby, kdy se organismus p\u0159izp\u016fsobuje vn\u011bj\u0161\u00edm a vnit\u0159n\u00edm faktor\u016fm a dal\u0161\u00edm podm\u00ednk\u00e1m.<\/p>

V\u00a0r\u00e1mci tr\u00e9ninku n\u00e1m jde o dosa\u017een\u00ed pozitivn\u00ed adaptace na t\u011blesnou z\u00e1t\u011b\u017e.<\/strong> To znamen\u00e1, \u017ee organismus se po z\u00e1t\u011b\u017ei nejenom zregeneruje (navr\u00e1t\u00ed do p\u016fvodn\u00edho stavu), ale tak\u00e9 adaptuje – p\u0159izp\u016fsob\u00ed (umo\u017en\u00ed n\u00e1m dosa\u017een\u00ed lep\u0161\u00edho v\u00fdkonu).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Co podpo\u0159\u00ed regeneraci?\n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Z\u00e1kladem je kvalitn\u00ed sp\u00e1nek, relaxace, adekv\u00e1tn\u00ed v\u00fd\u017eiva a psychick\u00e1 vyrovnanost.<\/strong><\/p>

Krom\u011b toho m\u00e1 vliv i pohybov\u00e1 aktivita o n\u00edzk\u00e9 intenzit\u011b.<\/p>

Ve studii (1) je pops\u00e1n vliv vytrvalostn\u00ed tr\u00e9ninku o n\u00edzk\u00e9 intenzit\u011b na m\u00edru svalov\u00e9 regenerace. Skupina \u017een chodila 12 dn\u00ed, pr\u016fm\u011brn\u011b u\u0161ly 12km za den p\u0159i tepov\u00e9 frekvenci cca 110 tep\u016f za minutu. Z biopsie stehenn\u00edho svalu byla zji\u0161t\u011bna zv\u00fd\u0161en\u00e9 aktivita satelitn\u00edch svalov\u00fdch bun\u011bk, vy\u0161\u0161\u00ed \u00farove\u0148 f\u016fze myblast\u016f (zv\u00fd\u0161en\u00e9 Ca2+) a pokles produkce kysl\u00edku v\u00a0myoblastech. Jednodu\u0161e \u0159e\u010deno, u kostern\u00edch sval\u016f do\u0161lo ke zv\u00fd\u0161en\u00ed regenera\u010dn\u00edch schopnost\u00ed.<\/p>

V\u00a0souvislosti s\u00a0t\u00edm tvrd\u00ed Kol\u00e1\u0159 (2), \u017ee\u00a0p\u0159i l\u00e9\u010db\u011b chronick\u00e9 \u00fanavy a p\u0159et\u00ed\u017een\u00ed organismu je n\u00edzko intenzivn\u00ed aktivita efektivn\u011bj\u0161\u00ed ne\u017e nicned\u011bl\u00e1n\u00ed a leno\u0161en\u00ed.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Jak funguje adaptace?\n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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P\u0159\u00edkladem adaptace na t\u011blesnou z\u00e1t\u011b\u017e je superkompenzace, kdy po z\u00e1t\u011b\u017ei dojde k\u00a0dopln\u011bn\u00ed spot\u0159ebovan\u00fdch energetick\u00fdch z\u00e1sob (glykogenu) ve svalech nad p\u016fvodn\u00ed \u00farove\u0148. \u00a0<\/strong><\/p>

Studie (3) popisuje vliv vy\u010derp\u00e1vaj\u00edc\u00edho cvi\u010den\u00ed a n\u00e1sledn\u00e9ho n\u00edzko intenzivn\u00edho cvi\u010den\u00ed na mno\u017estv\u00ed glykogenu ve svalu.<\/p>

25 americk\u00fdch voj\u00e1k\u016f 7 dn\u00ed jezdilo na rotopedu a konzumovalo zv\u00fd\u0161en\u00e9 mno\u017estv\u00ed sacharid\u016f. Prvn\u00ed skupina jela prvn\u00ed den 2 hodiny na 65 % VO2max (jejich maxim\u00e1ln\u00ed mo\u017en\u00e9 intenzity z\u00e1t\u011b\u017ee) se sprinty do vy\u010derp\u00e1n\u00ed na konci. Ostatn\u00ed dny jela 20 minut na 65% VO2max. Druh\u00e1 skupina \u0161lapala v\u0161echny dny 20 minut v intenzit\u011b 65% VO2max. U prvn\u00ed skupiny, kter\u00e1 prov\u00e1d\u011bla vy\u010derp\u00e1vaj\u00edc\u00ed cvi\u010den\u00ed, do\u0161lo po 4 dnech k\u00a0n\u00e1r\u016fstu glykogenu. To trvalo a\u017e do posledn\u00edho dne. Zat\u00edmco u druh\u00e9 skupiny nedo\u0161lo k\u00a0jeho signifikantn\u00edmu zv\u00fd\u0161en\u00ed po 7 dnech.<\/p>

Z\u00a0toho je patrn\u00e9, \u017ee p\u0159i vhodn\u00e9 kombinaci intenzivn\u00edho a m\u00e9n\u011b intenzivn\u00edho cvi\u010den\u00ed dojde za ur\u010denou dobu (4dny po vy\u010derp\u00e1vaj\u00edc\u00edm cvi\u010den\u00ed) k\u00a0n\u00e1r\u016fstu energetick\u00fdch z\u00e1sob a t\u00edm ke zlep\u0161en\u00ed v\u00fdkonnosti.<\/strong><\/p>

\u00a0<\/p>

\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Obr.1: Vliv vy\u010derp\u00e1vaj\u00edc\u00edho cvi\u010den\u00ed na mno\u017estv\u00ed glykogenu ve svalech. Depletion group = skupina prov\u00e1d\u011bj\u00edc\u00ed vy\u010derp\u00e1vaj\u00edc\u00ed cvi\u010den\u00ed, Non-depletion group = skupina bez vy\u010derp\u00e1vaj\u00edc\u00edho cvi\u010den\u00ed (3)<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Dal\u0161\u00edm p\u0159\u00edkladem adaptace je studie (8), kter\u00e1 zji\u0161\u0165ovala adaptaci doln\u00edch kon\u010detin na silov\u00fd tr\u00e9nink. Dv\u011b skupiny osob prov\u00e1d\u011bly t\u0159i silov\u00e9 tr\u00e9ninky t\u00fddn\u011b po dobu 6-ti t\u00fddn\u016f. N\u00e1pln\u00ed tr\u00e9ninku bylo 5-6 s\u00e9ri\u00ed silov\u00e9ho cvi\u010den\u00ed po 8-mi opakov\u00e1n\u00edch. Druh\u00e1 skupina prov\u00e1d\u011bla silov\u00e9 cvi\u010den\u00ed s\u00a0excentrick\u00fdm p\u0159et\u00ed\u017een\u00edm.<\/p>

V\u00fdsledkem byl n\u00e1r\u016fst objemu sval\u016f a maxim\u00e1ln\u00ed s\u00edly. Nav\u00edc u skupiny, kter\u00e1 cvi\u010dila s\u00a0v\u011bt\u0161\u00edm zat\u00ed\u017een\u00edm p\u0159i excentrick\u00e9m pohybu, do\u0161lo k\u00a0n\u00e1r\u016fstu rychl\u00fdch svalov\u00fdch vl\u00e1ken, co\u017e se projevilo vy\u0161\u0161\u00edm v\u00fdskokem.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Jak n\u00e1m pom\u016f\u017ee periodizace tr\u00e9ninku k lep\u0161\u00ed adaptaci?\n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Nastaven\u00ed vhodn\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu, kter\u00fd zohled\u0148uje dostate\u010dnou regeneraci a vyu\u017e\u00edv\u00e1 principy adaptace, je kl\u00ed\u010dov\u00e9 pro r\u016fst v\u00fdkonnosti a prevenci zran\u011bn\u00ed.<\/strong><\/p>

Hraj\u00ed zde roli tr\u00e9novanost jedince, v\u011bk, psychick\u00e9 zat\u00ed\u017een\u00ed \u010di hormon\u00e1ln\u00ed vlivy.<\/p>

I p\u0159esto, \u017ee m\u016f\u017eete m\u00edt perfektn\u011b nastaven\u00fd tr\u00e9nink, kter\u00fd je pro V\u00e1s efektivn\u00ed, \u010dasem se sn\u00ed\u017e\u00ed jeho \u00fa\u010dinnost nebo p\u0159estane fungovat. \u0158\u00edk\u00e1 se tomu plat\u00f3 efekt neboli stagnov\u00e1n\u00ed.<\/p>

Jak mu p\u0159edej\u00edt?<\/strong><\/p>

Z\u00a0hlediska udr\u017eitelnosti tr\u00e9ninkov\u00e9ho efektu se jev\u00ed jako kl\u00ed\u010dov\u00e1 periodizace tr\u00e9ninku. Ta vyu\u017e\u00edv\u00e1 manipulaci se z\u00e1kladn\u00edmi tr\u00e9ninkov\u00fdmi \u010diniteli (intenzita, objem, frekvence apod.) Jednodu\u0161e \u0159e\u010deno, v\u0161e funguje a nic nefunguje v\u011b\u010dn\u011b. Nap\u0159\u00edklad 3 m\u011bs\u00edce budu prov\u00e1d\u011bt 12 opakov\u00e1n\u00ed v\u00a0s\u00e9rii s\u00a0leh\u010d\u00edmi v\u00e1hami a dal\u0161\u00ed 3 m\u011bs\u00edce 6 opakov\u00e1n\u00ed s\u00a0t\u011b\u017e\u0161\u00edmi v\u00e1hami. Takto zajist\u00edm, \u017ee t\u011blo si na zat\u00ed\u017een\u00ed nezvykne a bude prob\u00edhat r\u016fst v\u00fdkonnosti d\u00edky neust\u00e1l\u00e9 adaptaci na variabiln\u00ed zat\u00ed\u017een\u00ed.<\/p>

Souhrn z\u00a0dev\u00edti studi\u00ed (4), kter\u00e9 hodnotily rozd\u00edl mezi tradi\u010dn\u00edmi nem\u011bnn\u00fdmi tr\u00e9ninkov\u00fdmi pl\u00e1ny a t\u011bmi, kter\u00e9 zohled\u0148ovaly periodizaci, pouk\u00e1zal na v\u011bt\u0161\u00ed r\u016fst s\u00edly u periodizovan\u00fdch pl\u00e1n\u016f. V\u00fdzkumy zpravidla trvaly 6-24 t\u00fddn\u016f p\u0159i cca 3 tr\u00e9ninc\u00edch t\u00fddn\u011b. V\u00a0prvn\u00edch t\u00fddnech byl u periodizovan\u00fdch pl\u00e1n\u016f vysok\u00fd tr\u00e9ninkov\u00fd objem (mnoho opakov\u00e1n\u00ed a mnoho tr\u00e9ninkov\u00fdch s\u00e9ri\u00ed), pozd\u011bji objem klesal a vzr\u016fstala tr\u00e9ninkov\u00e1 intenzita (vy\u0161\u0161\u00ed zvedan\u00e9 v\u00e1hy a obt\u00ed\u017en\u011bj\u0161\u00ed cviky). \u00a0Cvi\u010denci takto dok\u00e1zali na konci tr\u00e9ninkov\u00e9ho obdob\u00ed zvedat v\u011bt\u0161\u00ed v\u00e1hy, ne\u017e tomu bylo u cvi\u010denc\u016f, kte\u0159\u00ed tr\u00e9novali konstantn\u011b celou dobu.<\/strong><\/p>

Periodizovan\u00e9 programy jsou l\u00e9pe vyu\u017eiteln\u00e9 pro pokro\u010dil\u00e9 cvi\u010dence. Kdy\u017e za\u010d\u00edn\u00e1te se cvi\u010den\u00edm, je to tak velk\u00fd impuls pro t\u011blo, \u017ee funguje t\u00e9m\u011b\u0159 v\u0161e. Sta\u010d\u00ed vhodn\u011b nastaven\u00fd konstantn\u00ed tr\u00e9ninkov\u00fd program. A\u017e za\u010d\u00e1te\u010dn\u00edk dos\u00e1hne bodu, kdy se postup v\u00a0tr\u00e9ninku zpomal\u00ed nebo u\u017e se neposouv\u00e1 , je vhodn\u00e9 p\u0159em\u00fd\u0161let o periodiza\u010dn\u00edm sch\u00e9matu.<\/p>

Tab.1: P\u0159\u00edklad periodiza\u010dn\u00edho tr\u00e9ninkov\u00e9ho pl\u00e1nu (5)<\/p>

Cviky <\/strong><\/p><\/td>

\u010dasov\u00fd pl\u00e1n<\/strong><\/p><\/td><\/tr>

D\u0159epy a 5 dal\u0161\u00edch cvik\u016f<\/p><\/td>

3 t\u00fddny – 5 s\u00e9ri\u00ed x 10 opakov\u00e1n\u00ed<\/p><\/td><\/tr>

\u00a0<\/p><\/td>

1 t\u00fdden – 5 s\u00e9ri\u00ed x 5 opakov\u00e1n\u00ed<\/p><\/td><\/tr>

1 t\u00fdden – 3 s\u00e9rie x 3 opakov\u00e1n\u00ed<\/p><\/td><\/tr>

1 t\u00fdden – 3 s\u00e9rie x 2 opakov\u00e1n\u00ed<\/p><\/td><\/tr><\/tbody><\/table>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Jak vznik\u00e1 p\u0159etr\u00e9nov\u00e1n\u00ed a jak se projevuje?<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Kdy\u017e bude regenerace nedostate\u010dn\u00e1, nevznikne pozitivn\u00ed adaptace a v\u00a0dlouhodob\u011bj\u0161\u00edm m\u011b\u0159\u00edtku m\u016f\u017ee doj\u00edt k\u00a0p\u0159etr\u00e9nov\u00e1n\u00ed.<\/strong> To se projev\u00ed \u00fanavou, hor\u0161\u00ed n\u00e1ladou, depresemi a ztr\u00e1tou v\u00fdkonnosti p\u0159i tr\u00e9ninkov\u00e9m zat\u00ed\u017een\u00ed (6). Mohou se objevit i drobn\u00e9 infekce d\u00fdchac\u00edho \u00fastroj\u00ed. V\u00a0\u010dl\u00e1nku (7) jsou pops\u00e1ny poruchy sp\u00e1nku, no\u010dn\u00ed m\u016fry, ztr\u00e1ta chuti k\u00a0j\u00eddlu a chuti k\u00a0sout\u011b\u017een\u00ed, sn\u00ed\u017een\u00ed libida, zv\u00fd\u0161en\u00e1 emo\u010dn\u00ed labilita pop\u0159. \u00fazkosti.<\/p>

Neple\u0165me si p\u0159etr\u00e9nov\u00e1n\u00ed s chronick\u00fdm \u00fanavov\u00fdm syndromem, kde se symptomy odstran\u00ed za d\u00e9le ne\u017e 6 m\u011bs\u00edc\u016f a s\u00a0fyziologick\u00fdm p\u0159et\u00ed\u017een\u00edm, kter\u00e9 je sou\u010d\u00e1st\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu a odstran\u00ed ho p\u00e1r dn\u00ed volna v\u00a0pln\u00e9m tr\u00e9ninku nebo t\u00fdden \u010di dva odpo\u010dinku mezi \u010d\u00e1stmi sportovn\u00ed sez\u00f3ny.<\/p>

Jak ho diagnostikovat?<\/strong><\/p>

Z\u00e1kladn\u00edm ukazatelem kvality regenerace, adaptace pop\u0159. vzniku p\u0159etr\u00e9nov\u00e1n\u00ed je testov\u00e1n\u00ed v\u00fdkonnosti. A\u0165 u\u017e se jedn\u00e1 o silov\u00fd tr\u00e9nink (test 1 opakovac\u00edho maxima), vytrvalostn\u00ed tr\u00e9nink (z\u00e1vod na \u010das), kulturistick\u00fd tr\u00e9nink (obvod t\u011blesn\u00fdch segment\u016f, mno\u017estv\u00ed sval\u016f), reduk\u010dn\u00ed tr\u00e9nink (hmotnost, procento tuku)\u2026..<\/strong><\/p>

Z\u00a0obr\u00e1zku 2 je patrn\u00e9, jak sni\u017euj\u00edc\u00ed v\u00fdkonnost (zavin\u011bn\u00e1 nedostate\u010dnou regenerac\u00ed) p\u0159i pln\u00e9m tr\u00e9ninkov\u00e9m zat\u00ed\u017een\u00ed m\u016f\u017ee vy\u00fastit v\u00a0p\u0159etr\u00e9nov\u00e1n\u00ed (spodn\u00ed \u010d\u00e1st obr\u00e1zku). Naopak zdrav\u00fd a fyziologick\u00fd n\u00e1r\u016fst v\u00fdkonnosti je zobrazen v\u00a0horn\u00ed \u010d\u00e1sti obr\u00e1zku.<\/p>

Obr\u00e1zek 2 (6).: Z\u00e1vislost v\u00fdkonnosti na \u010dase<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Dal\u0161\u00ed mo\u017enost\u00ed diagnostiky p\u0159etr\u00e9nov\u00e1n\u00ed je hodnocen\u00ed psychick\u00e9ho stavu jedince. Mno\u017estv\u00ed \u017eivotn\u00ed energie, stav n\u00e1lady, chu\u0165 do tr\u00e9nink\u016f a \u00farove\u0148 emo\u010dn\u00ed vyrovnanosti jsou ukazatele, kter\u00e9 je t\u0159eba br\u00e1t v\u00a0potaz.<\/strong> <\/p>

\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Jak sn\u00ed\u017eit\/odstranit syndrom p\u0159etr\u00e9nov\u00e1n\u00ed?<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Doporu\u010duje se odpo\u010d\u00edvat 6-12 t\u00fddn\u016f. Vyu\u017e\u00edv\u00e1me p\u0159edev\u0161\u00edm aktivn\u00ed odpo\u010dinek<\/strong> tj. vytrvalostn\u00ed cvi\u010den\u00ed p\u0159i tepov\u00e9 frekvenci cca 120-140 tep\u016f za minutu po dobu 5-10 minut ka\u017ed\u00fd den. U silov\u00e9ho cvi\u010den\u00ed se zam\u011b\u0159ujeme na v\u011bt\u0161\u00ed objem (v\u00edce cvi\u010debn\u00edch s\u00e9ri\u00ed a opakov\u00e1n\u00ed) s\u00a0n\u00edzkou intenzitou (leh\u010d\u00edmi v\u00e1hami). Sn\u00ed\u017een\u00ed pracovn\u00edho zat\u00ed\u017een\u00ed, zlep\u0161en\u00ed kvality sp\u00e1nku, d\u016fraz na kvalitn\u00ed a pravidelnou stravu a vyu\u017eit\u00ed relaxa\u010dn\u00edch wellness metod (mas\u00e1\u017ee, sauna apod.) p\u0159isp\u011bje k jeho\u00a0odstran\u011bn\u00ed.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Z\u00e1v\u011br:<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Stanoven\u00ed vhodn\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu s\u00a0dostate\u010dnou regenerac\u00ed vy\u00fast\u00ed v\u00a0pozitivn\u00ed adaptaci na zat\u00ed\u017een\u00ed s\u00a0n\u00e1sledn\u00fdm r\u016fstem v\u00fdkonu. M\u00edru pozitivn\u00ed adaptace (zlep\u0161en\u00ed v\u00fdkonnosti) je d\u016fle\u017eit\u00e9 m\u011b\u0159it prost\u0159ednictv\u00edm silov\u00fdch, vytrvalostn\u00edch a jin\u00fdch test\u016f. Nem\u00e9n\u011b d\u016fle\u017eit\u00e9 je vn\u00edm\u00e1n\u00ed psychick\u00e9ho stavu, kter\u00fd leccos prozrad\u00ed o vhodn\u011b stanoven\u00e9m tr\u00e9ninkov\u00e9m pl\u00e1nu.<\/p>

\u00a0<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\nPokud se neposouv\u00e1\u0161 nebo si mysl\u00ed\u0161, \u017ee tv\u016fj tr\u00e9nink nep\u0159isp\u00edv\u00e1 k pln\u011bn\u00ed tv\u00e9ho c\u00edle, napi\u0161 mi a ur\u010dit\u011b n\u011bco vymysl\u00edme.\n
\n<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Reference:<\/b>\u00a0<\/p>

  1. Pietrangelo, T., Di Filippo, E. S., Mancinelli, R., Doria, C., Rotini, A., Fan\u00f2-Illic, G., & Fulle, S. (2015). Low Intensity Exercise Training Improves Skeletal Muscle Regeneration Potential. Frontiers in physiology<\/em>, 6<\/em>, 399.<\/li>
  2. Kol\u00e1\u0159, P. (2021). Posilov\u00e1n\u00ed stresem \u2013 cesta k\u00a0odolnosti<\/em>. Euromedia Group a.s. ISBN 978-80-242-7465-2<\/li>
  3. Goforth, H. W., Jr, Laurent, D., Prusaczyk, W. K., Schneider, K. E., Petersen, K. F., & Shulman, G. I. (2003). Effects of depletion exercise and light training on muscle glycogen supercompensation in men. American journal of physiology. Endocrinology and metabolism<\/em>, 285<\/em>(6), E1304\u2013E1311.<\/li>
  4. FLECK, STEVEN J. Periodized Strength Training, Journal of Strength and Conditioning Research: February 1999 – Volume 13 – Issue 1 – p 82-89<\/li>
  5. STONE, M.H., H. O\u2019BRYANT, AND J. GARHAMMER. A hypothetical model for strength training. J. Sports Med. 21:342\u2013351. 1981.<\/li>
  6. Stone, M. H. PhD; O’Bryant, H. S.; Schilling, B. K.; Johnson, R. L.; Pierce, K. C. EdD, CSCS; Haff, G. Greg; Koch, A. J. MegStone, CSCS Periodization, Strength and Conditioning Journal: April 1999 – Volume 21 – Issue 2 – p 56<\/li>
  7. Koutedakis Y, Budgett R, Faulmann L. Rest in underperforming elite competitors. Br J Sports Med <\/em>1990;24<\/strong>:248\u201352<\/li>
  8. Friedmann-Bette, B., Bauer, T., Kinscherf, R., Vorwald, S., Klute, K., Bischoff, D., M\u00fcller, H., Weber, M. A., Metz, J., Kauczor, H. U., B\u00e4rtsch, P., & Billeter, R. (2010). Effects of strength training with eccentric overload on muscle adaptation in male athletes. European journal of applied physiology<\/em>, 108<\/em>(4), 821\u2013836.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

    V\u00fdznam regenerace a adaptace pro pohybov\u00fd v\u00fdkon? Jak podpo\u0159it regeneraci? Jak n\u00e1m pom\u016f\u017ee periodizace tr\u00e9ninku k lep\u0161\u00ed adaptaci? Jak vznik\u00e1 p\u0159etr\u00e9nov\u00e1n\u00ed a jak ho diagnostikovat?     V\u0161ichni zn\u00e1me film Rocky, kde tvrd\u00e1 d\u0159ina vedla k dosa\u017een\u00ed vysok\u00e9 sportovn\u00ed v\u00fdkonnosti. Bohu\u017eel se v n\u011bm zapomn\u011blo na faktor, ve kter\u00e9m samotn\u00e1 v\u00fdkonnost roste a to je doba […]<\/p>","protected":false},"author":6,"featured_media":5443,"comment_status":"open","ping_status":"open","sticky":true,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"plain-container","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"disabled","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"disabled","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-5442","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"\nRegenerace a adaptace \u2013 Rozhoduj\u00edc\u00ed prom\u011bnn\u00e9 pro r\u016fst v\u00fdkonnosti, prevenci zran\u011bn\u00ed a dostatek \u017eivotn\u00ed energie - Martin Konvi\u010dka<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/martinkonvicka.cz\/en\/regenerace-a-adaptace-rozhodujici-promenne-pro-rust-vykonnosti-prevenci-zraneni-a-dostatek-zivotni-energie\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Regenerace a adaptace \u2013 Rozhoduj\u00edc\u00ed prom\u011bnn\u00e9 pro r\u016fst v\u00fdkonnosti, prevenci zran\u011bn\u00ed a dostatek \u017eivotn\u00ed energie - Martin Konvi\u010dka\" \/>\n<meta property=\"og:description\" content=\"V\u00fdznam regenerace a adaptace pro pohybov\u00fd v\u00fdkon? Jak podpo\u0159it regeneraci? Jak n\u00e1m pom\u016f\u017ee periodizace tr\u00e9ninku k lep\u0161\u00ed adaptaci? Jak vznik\u00e1 p\u0159etr\u00e9nov\u00e1n\u00ed a jak ho diagnostikovat?     V\u0161ichni zn\u00e1me film Rocky, kde tvrd\u00e1 d\u0159ina vedla k dosa\u017een\u00ed vysok\u00e9 sportovn\u00ed v\u00fdkonnosti. 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