{"id":4545,"date":"2021-05-03T10:53:20","date_gmt":"2021-05-03T08:53:20","guid":{"rendered":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/?p=4545"},"modified":"2021-05-03T15:39:33","modified_gmt":"2021-05-03T13:39:33","slug":"jak-casto-cvicit","status":"publish","type":"post","link":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/2021\/05\/03\/jak-casto-cvicit\/","title":{"rendered":"Je lep\u0161\u00ed se \u0161et\u0159it, nebo to hrotit? Hledali jsme odpov\u011b\u010f na ot\u00e1zku, jak \u010dasto cvi\u010dit"},"content":{"rendered":"

U lidsk\u00e9ho t\u011bla neplat\u00ed, \u017ee v\u00edc je v\u017edycky v\u00edc. Existuje sportovn\u00ed minimalismus? Jak\u00e1 je \u201eoptim\u00e1ln\u00ed d\u00e1vka\u201c cvi\u010den\u00ed? A d\u00e1 se to se sportem naopak p\u0159ehnat? Zjistili jsme, co na to \u0159\u00edkaj\u00ed biohacke\u0159i i v\u011bda.<\/b><\/p>\n

V j\u00e1dru v\u0161eho je minim\u00e1ln\u00ed \u00fa\u010dinn\u00e1 d\u00e1vka (M\u00daD). Tenhle term\u00edn vymyslel slavn\u00fd biohacker Timothy Ferriss a znamen\u00e1 p\u0159esn\u011b to, co si mysl\u00edte: nejmen\u0161\u00ed mo\u017enou d\u00e1vku, kter\u00e1 bude m\u00edt po\u017eadovan\u00fd v\u00fdsledek. V\u0161echno nad M\u00daD je podle n\u011bj pl\u00fdtv\u00e1n\u00ed.<\/span><\/p>\n

Vrouc\u00ed voda a sp\u00e1len\u00e1 k\u016f\u017ee<\/h2>\n

Timothy d\u00e1v\u00e1 p\u0159\u00edklad z kuchy\u0148sk\u00e9 fyziky. Kdy\u017e chcete va\u0159it vodu p\u0159i standardn\u00edm tlaku vzduchu, je M\u00daD 100 \u00b0C. V\u00edc p\u0159id\u00e1vat nem\u00e1 smysl. Uva\u0159en\u00e1 voda je uva\u0159en\u00e1. I kdy\u017e zv\u00fd\u0161\u00edte teplotu, l\u00e9pe uva\u0159en\u00e1 u\u017e nebude. V\u011bt\u0161\u00ed zah\u0159\u00edv\u00e1n\u00ed jen spot\u0159ebuje v\u00edc zdroj\u016f, kter\u00e9 jste mohli vyu\u017e\u00edt na n\u011bco jin\u00e9ho.<\/span><\/p>\n

Nebo p\u0159\u00edklad z Chorvatska. P\u0159ijedete na dovolenou a chcete se rychle op\u00e1lit. Optim\u00e1ln\u00ed \u010das na to, abyste aktivovali melatonin v k\u016f\u017ei, je patn\u00e1ct minut na slunci. Tak\u017ee va\u0161e M\u00daD = 15 minut. Kdy\u017e tomu d\u00e1te \u010dty\u0159i hodiny, dos\u00e1hnete jen toho, \u017ee se sp\u00e1l\u00edte a budete si na p\u00e1r dn\u00ed muset d\u00e1t pauzu. Dom\u016f nakonec p\u0159ijedete b\u00edl\u00ed jak sejra. P\u0159itom jste mohli optimalizovat denn\u00ed d\u00e1vky, u\u0161et\u0159it \u010das a \u201emaximalizovat\u201c svoje op\u00e1len\u00ed.<\/span><\/p>\n

Bu\u010fte leno\u0161i\u2026 nebo \u0161\u00edlenci<\/h2>\n

Timothy Ferriss je vysoce metodick\u00fd \u0161\u00edlenec. Svou filozofii vyu\u017e\u00edv\u00e1 k tomu, aby maximalizoval efekt a minimalizoval n\u00e1mahu, co\u017e se podle n\u011bj d\u00e1 aplikovat i na sport. V kontextu p\u0159estavby t\u011bla jde o to, \u017ee na odstran\u011bn\u00ed ulo\u017een\u00e9ho tuku sta\u010d\u00ed d\u011blat nezbytn\u00e9 minimum. Jen takov\u00e9, abyste aktivovali \u0159et\u011bzovou hormon\u00e1ln\u00ed reakci, d\u00edky kter\u00e9 miz\u00ed tuk a p\u0159ib\u00fdvaj\u00ed svaly.<\/span><\/p>\n

Tak kde je probl\u00e9m? Jen v tom, \u017ee mus\u00edte b\u00fdt taky \u0161\u00edlenci. Nap\u0159\u00edklad Ferrissova kniha <\/span>\u010cty\u0159hodinov\u00e9 t\u011blo<\/span><\/i> m\u00e1 600 stran hutn\u00fdch tabulek a n\u00e1vod\u016f. Bere to tedy z gruntu p\u0159es stravov\u00e1n\u00ed, tepelnou pohodu i sexu\u00e1ln\u00ed \u017eivot, ale i tak: pokud chcete b\u00fdt l\u00edn\u00ed, mus\u00edte b\u00fdt extr\u00e9mn\u011b disciplinovan\u00ed. Jestli m\u00e1te du\u0161i technokratick\u00e9ho biohackera, m\u016f\u017eete to zkusit.<\/span><\/p>\n

Tim Ferriss rad\u00ed, jak \u010dasto cvi\u010dit<\/h2>\n

Pro konkr\u00e9tn\u00ed svalovou skupinu podle Ferrisse sta\u010d\u00ed jen velmi m\u00e1lo. T\u0159eba ramena: abyste napumpovali r\u016fst sval\u016f, m\u011blo by v\u00e1m sta\u010dit <\/span>80 sekund nap\u00edn\u00e1n\u00ed, kdy\u017e budete zvedat 22,5 kg ka\u017ed\u00fdch sedm dn\u00ed.<\/b> Tento stimul sta\u010d\u00ed pro aktivaci pot\u0159ebn\u00fdch biologick\u00fdch reakc\u00ed \u2013 stejn\u011b jako sta\u010d\u00ed teplota 100 \u00b0C pro va\u0159en\u00ed vody.<\/span><\/p>\n

Autor \u0159\u00edk\u00e1, \u017ee detaily mechanismu zn\u00e1t nemus\u00edte. Sta\u010d\u00ed v\u011bd\u011bt to z\u00e1sadn\u00ed: 80 sekund a jak na to. Dokonce varuje, \u017ee cokoli nav\u00edc, ne\u017e doporu\u010duje, je kontraproduktivn\u00ed. Krevn\u00ed \u0159e\u010di\u0161t\u011b toti\u017e po po\u0159\u00e1dn\u00e9 maka\u010dce vypad\u00e1 jako p\u00e1te\u010dn\u00ed dopravn\u00ed z\u00e1cpa v dob\u00e1ch p\u0159ed koronou a samoopravn\u00e9 procesy t\u011bla v\u00e1s pr\u00fd sp\u00ed\u0161 zbrzd\u00ed v rozletu.<\/span><\/p>\n

\"sport,
Tim Ferriss tvrd\u00ed, \u017ee na to vyzr\u00e1l. Zkus\u00edte cvi\u010dit podle tabulky? Foto: Flickr \/ Anne Helmond<\/figcaption><\/figure>\n

Co\u017ee? Bezbolestn\u00e9 cvi\u010den\u00ed?<\/h2>\n

Mo\u017en\u00e1 se pt\u00e1te, co by to bylo za cvi\u010den\u00ed bez po\u0159\u00e1dn\u00e9 bolesti z kyseliny ml\u00e9\u010dn\u00e9. Tak dob\u0159e, ne\u017e nab\u00eddneme n\u011bco pro norm\u00e1ln\u00ed lidi, nejd\u0159\u00edv vyvr\u00e1t\u00edme tuhle m\u011bstskou legendu. Ve skute\u010dnosti po cvi\u010den\u00ed nebol\u00ed onen popul\u00e1rn\u00ed lakt\u00e1t (s\u016fl kyseliny ml\u00e9\u010dn\u00e9). Ten dokonce ani nevznik\u00e1 ve svalech, ale slou\u017e\u00ed n\u00e1m jako z\u00e1sob\u00e1rna energie a pom\u00e1h\u00e1 n\u00e1m zvl\u00e1dnout t\u011b\u017ek\u00e9 chvilky i po n\u00e1ro\u010dn\u011bj\u0161\u00edm cvi\u010den\u00ed. Jde o to, \u017ee netr\u00e9novan\u00ed lid\u00e9 ho nedok\u00e1\u017eou moc efektivn\u011b vyu\u017e\u00edt. Pak jsou unaven\u00ed a maj\u00ed ztuhl\u00e9 svaly. Tr\u00e9novan\u00ed sportovci si s t\u00edm porad\u00ed.<\/span><\/p>\n

Pro mal\u00e9 biochemiky: tu p\u00e1livou bolest zp\u016fsobuj\u00ed ionty vod\u00edku, kter\u00e9 sni\u017euj\u00ed pH ve svalech, a tak i jejich \u00fa\u010dinnost. Uvol\u0148uj\u00ed se v nich p\u0159i spalov\u00e1n\u00ed sacharid\u016f spole\u010dn\u011b se slavn\u011bj\u0161\u00edm lakt\u00e1tem.<\/span><\/p>\n

A kolik m\u00e1m teda sakra cvi\u010dit?<\/h2>\n

Tak dob\u0159e, u\u017e v\u00e1s nebudeme nap\u00ednat. Te\u010f n\u011bco pro opravdov\u00e9 minimalisty. Pokyny americk\u00e9ho zdravotnictv\u00ed \u0159\u00edkaj\u00ed, \u017ee pot\u0159ebujeme minim\u00e1ln\u011b 75 minut intenzivn\u00edho cvi\u010den\u00ed nebo 150 minut st\u0159edn\u00ed intenzity t\u00fddn\u011b. D\u00edky obrovsk\u00e9mu p\u0159\u00ednosu pro lidsk\u00e9 zdrav\u00ed ale doporu\u010duj\u00ed alespo\u0148 dvojn\u00e1sobn\u00e9 d\u00e1vky. <\/span>Sta\u010d\u00ed tedy necel\u00e1 p\u016flhodinka cvi\u010den\u00ed denn\u011b. Cesta do pr\u00e1ce na kole tohle minimum sprav\u00ed.<\/b><\/p>\n

V\u011bdci zkoumali dlouhov\u011bkost a cvi\u010den\u00ed<\/h2>\n

Dv\u011b studie <\/span>publikovan\u00e9 v JAMA Internal Medicine<\/span><\/a> se pokou\u0161ely zodpov\u011bd\u011bt ot\u00e1zky, jak intenzivn\u011b a jak \u010dasto cvi\u010dit, abychom byli fit. Docela logicky se zjistilo, \u017ee ti, kte\u0159\u00ed cvi\u010dili tro\u0161ku (ale m\u00e9n\u011b, ne\u017e je zm\u00edn\u011bn\u00e9 doporu\u010den\u00e9 mno\u017estv\u00ed), m\u011bli za \u010dtrn\u00e1ct let v\u00fdzkumu st\u00e1le o 20 % ni\u017e\u0161\u00ed riziko \u00famrt\u00ed ne\u017e ti, co necvi\u010dili v\u016fbec. Tak\u017ee je pravda, \u017ee ka\u017ed\u00fd krok se po\u010d\u00edt\u00e1.<\/span><\/p>\n

Ti, kte\u0159\u00ed cvi\u010dili oproti doporu\u010den\u00e9mu mno\u017estv\u00ed dvojn\u00e1sobn\u011b, dos\u00e1hli na konci o 31 % ni\u017e\u0161\u00edho rizika \u00famrt\u00ed ne\u017e nulov\u00ed leno\u0161i. To je ta na\u0161e navrhovan\u00e1 p\u016flhodinka denn\u011b. No a posledn\u00ed, nejnamakan\u011bj\u0161\u00ed skupina, kter\u00e1 cvi\u010dila v\u00edce ne\u017e hodinu denn\u011b, se dostala na 39 %.<\/span><\/p>\n

V dal\u0161\u00edm v\u00fdzkumu se zohled\u0148oval i druh pohybu a jeho vliv na dlouhov\u011bkost. V\u00fdsledek: v\u00fdrazn\u011b si polep\u0161\u00edte, kdy\u017e bude alespo\u0148 30 % va\u0161eho cvi\u010den\u00ed silov\u00e9ho \u2013 nebo chcete-li energick\u00e9ho \u2013 charakteru. Rozd\u00edl v d\u00e9lce \u017eivota byl v\u00fdrazn\u00fdch 9 %. Jestli tedy chcete b\u00fdt opravdu efektivn\u00ed, nenechte se ukol\u00e9bat t\u00edm, \u017ee v\u00e1m posta\u010d\u00ed dlouh\u00e9 kondi\u010dn\u00ed proch\u00e1zky a a\u0161tanga\u00a0j\u00f3ga.<\/span><\/p>\n

Zd\u00e1 se, \u017ee nebe nen\u00ed limit<\/h2>\n

Jak\u00e9 jsou ale maxim\u00e1ln\u00ed doporu\u010den\u00e9 limity? M\u00e1 Ferriss pravdu, \u017ee to se cvi\u010den\u00edm m\u016f\u017eeme i p\u0159ehnat? V\u00fdzkumy to nepotvrdily. Vy\u0161\u0161\u00ed d\u00e1vky sice u\u017e nemaj\u00ed na dlouhov\u011bkost vliv (statisticky), ale <\/span>v\u011bdci nezjistili \u017e\u00e1dn\u00e9 nadm\u011brn\u00e9 riziko ani p\u0159i desetin\u00e1sobc\u00edch nebo i vy\u0161\u0161\u00edch d\u00e1vk\u00e1ch cvi\u010den\u00ed<\/b>. Pokud si ka\u017ed\u00fd den vyb\u011bhnete Mile\u0161ovku, ned\u011bl\u00e1te to u\u017e pro zdrav\u00ed, ale pro radost. Ale k \u010demu jin\u00e9mu je \u017eivot?<\/span><\/p>\n

\n

V Mutumutu jsme r\u00e1di, kdy\u017e na\u0161i z\u00e1kazn\u00edci pravideln\u011b sportuj\u00ed. Jako odm\u011bnu jim pos\u00edl\u00e1me a\u017e 20 % z pojistn\u00e9ho zp\u00e1tky na \u00fa\u010det. A je\u0161t\u011b p\u0159id\u00e1me 5 %, kdy\u017e chod\u00ed preventivn\u011b k doktorovi, a 5 % za to, \u017ee nekou\u0159\u00ed.<\/strong><\/em><\/p>\n

CHCI TAKY ODM\u011aNU<\/a><\/div><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

U lidsk\u00e9ho t\u011bla neplat\u00ed, \u017ee v\u00edc je v\u017edycky v\u00edc. Existuje sportovn\u00ed minimalismus? Jak\u00e1 je \u201eoptim\u00e1ln\u00ed d\u00e1vka\u201c cvi\u010den\u00ed? A d\u00e1 se to se sportem naopak p\u0159ehnat? Zjistili jsme, co na to \u0159\u00edkaj\u00ed biohacke\u0159i i v\u011bda. V j\u00e1dru v\u0161eho je minim\u00e1ln\u00ed \u00fa\u010dinn\u00e1 d\u00e1vka (M\u00daD). Tenhle term\u00edn vymyslel slavn\u00fd biohacker Timothy Ferriss a znamen\u00e1 p\u0159esn\u011b to, co si …<\/p>\n","protected":false},"author":28,"featured_media":4548,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[96,471,27],"class_list":["post-4545","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport","tag-cviceni","tag-jak-casto-cvicit","tag-sport"],"_links":{"self":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/4545","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/users\/28"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/comments?post=4545"}],"version-history":[{"count":3,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/4545\/revisions"}],"predecessor-version":[{"id":4550,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/4545\/revisions\/4550"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/media\/4548"}],"wp:attachment":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/media?parent=4545"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/categories?post=4545"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/tags?post=4545"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}