{"id":787,"date":"2006-12-27T11:14:45","date_gmt":"2006-12-27T10:14:45","guid":{"rendered":"https:\/\/viscojis.cz\/teens\/2006\/12\/27\/17\/"},"modified":"2024-11-07T13:57:11","modified_gmt":"2024-11-07T12:57:11","slug":"17","status":"publish","type":"post","link":"https:\/\/viscojis.cz\/teens\/17\/","title":{"rendered":"Pohybem ke zdrav\u00ed"},"content":{"rendered":"<p><span style=\"color: #003399\">Pro\u010d je d\u016fle\u017eit\u00e9 \u201ehejbnout kostrou\u201c.<\/span> <\/p>\n<div>&nbsp;<\/div>\n<div>&nbsp;<\/div>\n<p><span style=\"color: #4e4e4e\">Na\u0161e t\u011blo Matka p\u0159\u00edroda vytvo\u0159ila tak, \u017ee pot\u0159ebuje pohyb a pravidelnou fyzickou z\u00e1t\u011b\u017e. V na\u0161em sou\u010dasn\u00e9m zp\u016fsobu \u017eivota v\u0161ak doch\u00e1z\u00ed k paradoxu. \u010c\u00edm v\u00edce sp\u011bch\u00e1me, t\u00edm m\u00e9n\u011b m\u00e1me p\u0159irozen\u00e9ho pohybu. P\u0159ed pouh\u00fdmi 50 lety lid\u00e9 tvrd\u011b fyzicky pracovali &#8211; na poli, v lese, dom\u016f, chodili p\u011b\u0161ky nebo jezdili na kole a ve\u010der doma d\u011blali pot\u0159ebn\u00e9 opravy a podobn\u011b.<br \/><\/span><\/p>\n<p><span style=\"color: #4e4e4e\"><img loading=\"lazy\" decoding=\"async\" style=\"float: right\" src=\"https:\/\/viscojis.cz\/teens-files\/stories\/pohyb\/po-schodech.jpg\" alt=\"po-schodech\" width=\"219\" height=\"152\" \/><\/span><\/p>\n<p><span style=\"color: #4e4e4e\">\u017divotn\u00ed styl jejich vnuk\u016f, tedy n\u00e1s, je v\u0161ak zcela odli\u0161n\u00fd. V\u011bt\u0161inu \u010dasu prosed\u00edme ve \u0161kole, v pr\u00e1ci, u po\u010d\u00edta\u010de, t\u00e9m\u011b\u0159 v\u0161ude dojedeme autem a ve\u010dery tr\u00e1v\u00edme u televize. St\u00e1le v\u00edce z n\u00e1s m\u00e1 probl\u00e9my se \u0161patn\u00fdm dr\u017een\u00edm t\u011bla nebo s nadv\u00e1hou. <\/span><\/p>\n<p><span style=\"color: #4e4e4e\">N\u011bkte\u0159\u00ed lid\u00e9 dokonce dosp\u011bli k myln\u00e9mu z\u00e1v\u011bru, \u017ee pohyb nepot\u0159ebuj\u00ed, proto\u017ee nemaj\u00ed nadv\u00e1hu. Nejen lid\u00e9 s nadv\u00e1hou a obezitou v\u0161ak maj\u00ed z pohybu u\u017eitek! Ned\u00e1vn\u00e9 studie nap\u0159\u00edklad uk\u00e1zaly, \u017ee t\u011blesn\u00e1 aktivita m\u016f\u017ee potla\u010dit \u00fazkost, a dokonce zabr\u00e1nit <span class='tooltipsall tooltipsincontent classtoolTips284'>depresi<\/span>. I mnoho \u0161t\u00edhl\u00fdch lid\u00ed trp\u00ed du\u0161evn\u00ed a citovou nepohodou, srde\u010dn\u00edmi a c\u00e9vn\u00edmi nemocemi, cukrovkou a dal\u0161\u00edmi probl\u00e9my, kter\u00e9 se nedostatkem pohybu zhor\u0161uj\u00ed. Sedav\u00fd zp\u016fsob \u017eivota je zkr\u00e1tka na\u0161emu zdrav\u00ed \u0161kodliv\u00fd! <\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #4e4e4e\"><strong>M\u00e1m dostatek pohybu? Jsem dostate\u010dn\u011b aktivn\u00ed?<\/strong> <\/span><\/p>\n<p><span style=\"color: #4e4e4e\">V\u011bt\u0161ina odborn\u00edk\u016f d\u011btem a mladistv\u00fdm doporu\u010duje celkem 60 minut t\u011blesn\u00e9ho pohybu denn\u011b. Tohoto \u010dasu lze dos\u00e1hnout i v n\u011bkolika kr\u00e1tk\u00fdch \u00fasec\u00edch b\u011bhem dne. Nutn\u00e1 je v\u0161ak pravidelnost a optim\u00e1ln\u00ed&nbsp; intenzita pohybu. <\/span><\/p>\n<p><span style=\"color: #4e4e4e\">V\u0161ichni se tak\u00e9 mus\u00edme sm\u00ed\u0159it s faktem, \u017ee kdy\u017e chceme m\u00edt pravideln\u011b dostatek vhodn\u00e9ho pohybu, co\u017e je pohyb tzv. st\u0159edn\u00ed intenzity, vy\u017eaduje to \u010das. Proto pamatuj! Ud\u011blat si \u010das na pohybovou&nbsp; aktivitu je stejn\u011b d\u016fle\u017eit\u00e9, jako naj\u00edt si \u010das na j\u00eddlo a sp\u00e1nek! <\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #4e4e4e\"><strong>Jak intenzivn\u011b m\u00e1m cvi\u010dit?<\/strong> <\/span><\/p>\n<p><span style=\"color: #4e4e4e\">Dosp\u00edvaj\u00edc\u00ed si spr\u00e1vnou intenzitu pohybov\u00e9 aktivity mohou orienta\u010dn\u011b ur\u010dit podle frekvence srde\u010dn\u00edho tepu, neboli <span class='tooltipsall tooltipsincontent classtoolTips119'>tepov\u00e9 frekvence<\/span>. V\u00fdpo\u010det optim\u00e1ln\u00ed <span class='tooltipsall tooltipsincontent classtoolTips119'>tepov\u00e9 frekvence<\/span> je velmi jednoduch\u00fd: <\/span><\/p>\n<ul>\n<li>\n<div><span style=\"color: #4e4e4e\">Zjist\u00edme svou maxim\u00e1ln\u00ed tepovou frekvenci: od \u010d\u00edsla 220 ode\u010dteme n\u00e1\u0161 v\u011bk. <em>Nap\u0159\u00edklad 16let\u00fd Petr bude m\u00edt maxim\u00e1ln\u00ed tepovou frekvenci 220 &#8211; 16, tedy 204 tep\u016f.&nbsp; <\/em><\/span><\/div>\n<\/li>\n<li>\n<div><span style=\"color: #4e4e4e\">Pot\u00e9 svou maxim\u00e1ln\u00ed tepovou frekvenci vyn\u00e1sob\u00edme 0,7. <em>Petr bude m\u00edt svou optim\u00e1ln\u00ed tepovou frekvenci 204 \u00d7 0,7, tedy 143 tep\u016f. <\/em><\/span><\/div>\n<\/li>\n<li>\n<div><span style=\"color: #4e4e4e\"><em>B\u011bhem j\u00edzdy na kole Petr n\u011bkolikr\u00e1t zastav\u00ed a ihned si <span class='tooltipsall tooltipsincontent classtoolTips34'>zm\u011b\u0159\u00ed tepovou frekvenci<\/span>.<\/em>&nbsp;Pokud je ni\u017e\u0161\u00ed ne\u017e jeho optim\u00e1ln\u00ed, m\u011bl by p\u0159idat, pokud je vy\u0161\u0161\u00ed, m\u011bl by naopak zvolnit. <\/span><\/div>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #4e4e4e\">Dnes ji\u017e existuj\u00ed tzv. <strong>pulsmetry<\/strong>, kter\u00e9 v\u00e1m automaticky m\u011b\u0159\u00ed tepovou frekvenci za j\u00edzdy. Jde o hrudn\u00ed p\u00e1s (ten sn\u00edm\u00e1 tepovou frekvenci) a n\u00e1ramkov\u00e9 hodinky (m\u00edsto \u010dasu ukazuj\u00ed tepovou frekvenci). <\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #4e4e4e\"><strong>Jak za\u010d\u00edt?<\/strong> <\/span><\/p>\n<p><span style=\"color: #4e4e4e\">Nikdy nen\u00ed pozd\u011b.Jestli\u017ee se chyst\u00e1te za\u010d\u00edt, stanovte si splniteln\u00e9 c\u00edle.Za\u010dn\u011bte t\u00edm, \u017ee ka\u017ed\u00fd den p\u0159id\u00e1te n\u011bkolik minut pohybov\u00e9 aktivity nav\u00edc, a\u017e se dostanete na 60 minut. <\/span><\/p>\n<p><span style=\"color: #4e4e4e\">M\u016f\u017eete za\u010d\u00edt t\u0159eba docela oby\u010dejnou ch\u016fz\u00ed, \u010d\u00edm rychlej\u0161\u00ed, t\u00edm l\u00e9pe. Ch\u016fze je toti\u017e jednoduch\u00e1, technicky nen\u00e1ro\u010dn\u00e1, vhodn\u00e1 pro v\u0161echny. Nejlep\u0161\u00ed ze v\u0161eho je, \u017ee m\u016f\u017eete chodit kdykoli a kdekoli (samoz\u0159ejm\u011b rad\u011bji v p\u0159\u00edrod\u011b &#8211; m\u011bkk\u00e1 lesn\u00ed cesta nebo park jsou lep\u0161\u00ed ne\u017e m\u011bstsk\u00e1 ulice pln\u00e1 aut),&nbsp; sta\u010d\u00ed obout si vhodn\u00e9 boty a j\u00edt. <\/span><\/p>\n<p><span style=\"color: #4e4e4e\">Nap\u0159\u00edklad: <\/span><\/p>\n<ul>\n<li>\n<div><span style=\"color: #4e4e4e\">M\u00edsto toho, abyste jezdili v\u00fdtahem, m\u016f\u017eete chodit po schodech. <\/span><\/div>\n<\/li>\n<li>\n<div><span style=\"color: #4e4e4e\">Pokud pou\u017e\u00edv\u00e1te m\u011bstskou hromadnou dopravu, vystupte o n\u011bkolik zast\u00e1vek d\u0159\u00edve a zbytek cesty dojd\u011bte p\u011b\u0161ky. <\/span><\/div>\n<\/li>\n<li>\n<div><span style=\"color: #4e4e4e\">Kdy\u017e si chcete s n\u011bk\u00fdm popov\u00eddat, proch\u00e1zejte se p\u0159i tom. <\/span><\/div>\n<\/li>\n<\/ul>\n<p style=\"text-align: left\">&nbsp;<\/p>\n<p><\/span><\/strong><\/p>\n<p style=\"text-align: left\">&nbsp;<\/p>\n<p style=\"text-align: left\"><span style=\"color: #4e4e4e\"><strong><em><span>Pou\u017eit\u00e1 literatura:<\/span><\/em><\/strong> <\/span><\/p>\n<p style=\"text-align: left\"><span style=\"color: #4e4e4e\"><em style=\"color: #4e4e4e\"><span>Poznejte sv\u00e1 rizika &#8211; doporu\u010den\u00ed, SZU 2006 <br \/>Physical activity, mypyramid, USDA 2006<\/span><\/em><\/span><\/p>\n<p><span style=\"color: #4e4e4e\">&nbsp;<\/span><strong><span>&nbsp;<\/span><\/strong> <\/p>\n<script type=\"text\/javascript\"> toolTips('.classtoolTips34','Tepov\u00e1 frekvence se m\u011b\u0159\u00ed bu\u010f na vnit\u0159n\u00ed stran\u011b z\u00e1p\u011bst\u00ed t\u0159emi prost\u0159edn\u00edmi prsty, nebo na krku v\u00a0prohlubni vedle ohryzku ukazov\u00e1\u010dkem a prost\u0159edn\u00ed\u010dkem.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips119','Tepov\u00e1 frekvence znamen\u00e1 po\u010det stah\u016f srdce b\u011bhem jedn\u00e9 minuty.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips284','Deprese je z\u00e1va\u017en\u00e9 psychick\u00e9 onemocn\u011bn\u00ed cel\u00e9ho t\u011bla - postihuje nervovou soustavu, du\u0161evn\u00ed slo\u017eku, my\u0161len\u00ed i chov\u00e1n\u00ed. Ovliv\u0148uje n\u00e1\u0161 sp\u00e1nek i chu\u0165 k j\u00eddlu, pocity v\u016f\u010di sob\u011b sam\u00e9mu i zp\u016fsob uva\u017eov\u00e1n\u00ed o lidech a v\u011bcech kolem sebe a p\u0159\u00edstup k nim. P\u0159\u00edznaky mohou p\u0159etrv\u00e1vat t\u00fddny, m\u011bs\u00edce i roky. Lid\u00e9 trp\u00edc\u00ed depres\u00ed se obvykle stran\u00ed spole\u010dnosti a mnoz\u00ed uva\u017euj\u00ed i o sebevra\u017ed\u011b.'); <\/script>","protected":false},"excerpt":{"rendered":"<p>Pro\u010d je d\u016fle\u017eit\u00e9 \u201ehejbnout kostrou\u201c. <\/p>\n","protected":false},"author":16,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[78],"tags":[],"class_list":["post-787","post","type-post","status-publish","format-standard","hentry","category-pohybova-aktivita"],"acf":[],"_links":{"self":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/787","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/comments?post=787"}],"version-history":[{"count":1,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/787\/revisions"}],"predecessor-version":[{"id":797,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/787\/revisions\/797"}],"wp:attachment":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/media?parent=787"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/categories?post=787"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/tags?post=787"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}