{"id":19752,"date":"2022-11-25T11:26:58","date_gmt":"2022-11-25T09:26:58","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=19752"},"modified":"2022-11-25T13:21:57","modified_gmt":"2022-11-25T11:21:57","slug":"jak-rychle-ztracite-fyzicku-kdyz-prestanete-jezdit-na-kole","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2022\/11\/25\/jak-rychle-ztracite-fyzicku-kdyz-prestanete-jezdit-na-kole\/","title":{"rendered":"Jak rychle ztr\u00e1c\u00edte fyzi\u010dku, kdy\u017e p\u0159estanete jezdit na kole?"},"content":{"rendered":"

Dokud tr\u00e9nujete, va\u0161e faz\u00f3na roste nebo se minim\u00e1ln\u011b dr\u017e\u00ed na n\u011bjak\u00e9 \u00farovni. P\u0159esta\u0148te ale tr\u00e9novat a hladina va\u0161\u00ed v\u00fdkonnosti bude neust\u00e1le a soustavn\u011b klesat. Proto pr\u00e1v\u011b v t\u00e9to \u010d\u00e1sti roku, kdy je tak sv\u016fdn\u00e9 odlo\u017eit kolo do kumb\u00e1lu, je udr\u017eov\u00e1n\u00ed fyzi\u010dky o to d\u016fle\u017eit\u011bj\u0161\u00ed. Zjevnou ot\u00e1zkou je, jak rychle ztr\u00e1c\u00edte fyzi\u010dku, kdy\u017e se rozhodnete pro pauzu nebo pokud jste k n\u00ed donuceni? A jak rychle se takov\u00fd propad projev\u00ed?<\/strong><\/p>\n

Ne\u017e si odpov\u00edme, je t\u0159eba si zopakovat, \u017ee fyzi\u010dka se skl\u00e1d\u00e1 z n\u011bkolika odli\u0161n\u00fdch komponent\u016f, s\u00edly i vytrvalosti sval\u016f a kardiovaskul\u00e1rn\u00ed (srde\u010dn\u00ed, plicn\u00ed a ob\u011bhov\u00e9) vytrvalosti.<\/p>\n

Hodnoty v ka\u017ed\u00e9 z oblast\u00ed za\u010dnou klesat ve chv\u00edli, kdy jim bude sch\u00e1zet stimulace. Tak\u017ee si p\u0159edstavme tr\u00e9novan\u00e9ho jedince a pozorujme, co se stane s jeho t\u011blem po \u00fapln\u00e9m vysazen\u00ed pohybu na p\u0159\u00ed\u0161t\u00edho p\u016fl roku.<\/p>\n

Volno po tvrd\u00e9m tr\u00e9ninku? Svalov\u00e1 vl\u00e1kna se oprav\u00ed<\/strong><\/h2>\n

Po t\u0159ech dnech bez aktivity za\u010d\u00edn\u00e1 forma klesat, by\u0165 velmi nepatrn\u011b. Pokud jste a\u017e do dne D tr\u00e9novali tvrd\u011b, po t\u0159ech dnech klidu bude cyklistick\u00e1 jiskra pravd\u011bpodobn\u011b je\u0161t\u011b vy\u0161\u0161\u00ed. To proto, \u017ee svaly m\u011bly prostor pln\u011b zregenerovat, z\u00e1soby glykogenu ve svalech se dostaly na optim\u00e1ln\u00ed hladinu a tvrd\u00fdm tr\u00e9ninkem po\u0161kozen\u00e1 svalov\u00e1 vl\u00e1kna se stihla opravit. Tak u\u017e v\u00edte, pro\u010d se nezlep\u0161ujete tr\u00e9ninkem, ale odpo\u010dinkem?<\/p>\n

\"Jak<\/a>
Jak rychle ztr\u00e1c\u00edte fyzi\u010dku? Odpo\u010dinek m\u00e1 opodstatn\u011bn\u00ed, ale nic se nesm\u00ed p\u0159eh\u00e1n\u011bt. Foto: Michal \u010cerven\u00fd<\/em><\/figcaption><\/figure>\n

To se ale zm\u011bn\u00ed po sedmi dnech. Objem krve se m\u016f\u017ee sn\u00ed\u017eit o 5-12 procent, to znamen\u00e1 objem krve p\u0159i jednom \u00faderu srdce i celkov\u00fd objem za minutu. To znamen\u00e1, \u017ee t\u011blo mus\u00ed p\u0159i stejn\u00e9m vyp\u011bti pracovat o n\u011bco tvrd\u011bji. K tomu se d\u011bj\u00ed metabolick\u00e9 zm\u011bny, kdy svaly nedok\u00e1\u017eou tak dob\u0159e vst\u0159eb\u00e1vat sv\u00e9 prim\u00e1rn\u00ed palivo p\u0159i pohybu \u2013 gluk\u00f3zu, a tak s\u00e1hnou k omezen\u00fdm z\u00e1sob\u00e1m svalov\u00e9ho glykogenu.<\/p>\n

T\u0159et\u00ed zm\u011bnou je, \u017ee svaly nebudou schopny tak dob\u0159e se poprat s lakt\u00e1tem, kter\u00fd vznik\u00e1 p\u0159i intenzivn\u00edch v\u00fdkonech. Spole\u010dn\u00fdm v\u00fdsledkem je, \u017ee nevydr\u017e\u00edte stejn\u00fd v\u00fdkon, proto\u017ee v\u00e1s budou p\u00e1lit svaly a d\u00fdch\u00e1n\u00ed bude zb\u011bsilej\u0161\u00ed.<\/p>\n

Rychl\u00e1 vl\u00e1kna se prom\u011b\u0148uj\u00ed v pomal\u00e1<\/strong><\/h2>\n

Nejtypi\u010dt\u011bj\u0161\u00ed dobou odpo\u010dinku po sezon\u011b b\u00fdvaj\u00ed dva a\u017e t\u0159i t\u00fddny a za tu dobu va\u0161e VO2max (tedy maxim\u00e1ln\u00ed mno\u017estv\u00ed kysl\u00edku, kter\u00e9 t\u011blo dok\u00e1\u017ee vyu\u017e\u00edt b\u011bhem fyzick\u00e9 aktivity) klesne n\u011bkde mezi 4 a 20 procenty. \u010c\u00e1ste\u010dn\u011b proto, \u017ee klesl srde\u010dn\u00ed v\u00fddej, a taky \u017ee nast\u00e1vaj\u00ed zm\u011bny ve fyziologii a biochemii ve svalech. Nap\u0159\u00edklad degraduje jemn\u00e1 s\u00ed\u0165 svalov\u00fdch kapil\u00e1r vybudovan\u00e1 vytrvalostn\u00edm tr\u00e9ninku.<\/p>\n

\n
\"co-kdyz-mate-na-trenink-jen-hodinu-o-obedove-pauze\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Co kdy\u017e m\u00e1te na tr\u00e9nink jen hodinu o ob\u011bdov\u00e9 pauze?<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>
\n
\"co-kdyz-mate-na-trenink-jen-hodinu-o-obedove-pauze\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Co kdy\u017e m\u00e1te na tr\u00e9nink jen hodinu o ob\u011bdov\u00e9 pauze?<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div><\/p>\n

Po m\u011bs\u00edci bez pohybu pokra\u010duj\u00ed v\u0161echny v\u00fd\u0161e zm\u00edn\u011bn\u00e9 zm\u011bny v organismu, ale nade v\u0161emi vy\u010dn\u00edvaj\u00ed svalov\u00e9 zm\u011bny. Nyn\u00ed se svalov\u00e1 kapilarizace vrac\u00ed na \u00farove\u0148 doby, ne\u017e jste se pustili do soustavn\u00e9 p\u0159\u00edpravy. Nicm\u00e9n\u011b s velkou pravd\u011bpodobnost\u00ed bude po\u0159\u00e1d vy\u0161\u0161\u00ed ne\u017e u t\u011bch, co nikdy nesportovali.<\/p>\n

\"Intervalov\u00fd<\/a>
Intervalov\u00fd tr\u00e9nink je p\u0159\u00ednosem pro cyklisty nap\u0159\u00ed\u010d v\u00fdkonnostn\u00edmi kategoriemi. Foto: Michal \u010cerven\u00fd<\/em><\/figcaption><\/figure>\n

Svaly ztr\u00e1cej\u00ed schopnost b\u011bhem j\u00edzdy spalovat tuky coby palivo, co\u017e sni\u017euje vytrvalostn\u00ed schopnosti. Spolu s t\u00edm kles\u00e1 objem sval\u016f a takzvan\u00e1 rychl\u00e1 vl\u00e1kna se prom\u011b\u0148uj\u00ed ve vl\u00e1kna pomal\u00e1. Tak\u017ee schopnost spurtovat do c\u00edle dramaticky kles\u00e1.<\/p>\n

Jak elimininovat dopad sn\u00ed\u017een\u00ed tr\u00e9ninku na fyzi\u010dku?<\/strong><\/h2>\n

A kdy\u017e se stane, \u017ee nebudete tr\u00e9novat p\u016fl roku, \u00fapadek fyzi\u010dky u\u017e se stabilizoval, proto\u017ee u\u017e nen\u00ed kam klesat. Nicm\u00e9n\u011b st\u00e1le prob\u00edhaj\u00ed necht\u011bn\u00e9 zm\u011bny. Nap\u0159\u00edklad objem mitochondri\u00ed ve svalech kles\u00e1 a spolu s t\u00edm i schopnost vyu\u017e\u00edvat kysl\u00edk b\u011bhem pohybu. Pravd\u011bpodobn\u011b dojde ke ztr\u00e1t\u011b svalov\u00e9ho objemu, by\u0165 v\u00e1ha uk\u00e1\u017ee vy\u0161\u0161\u00ed hmotnost. To v\u0161e vinou tuk\u016f, proto\u017ee m\u00e1te men\u0161\u00ed kalorick\u00fd v\u00fddej.<\/p>\n

\n
\"intervalovy-trenink\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Intervalov\u00fd tr\u00e9nink m\u00e1 smysl i pro hobby cyklisty<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Pokud pro v\u00e1s zimn\u00ed m\u011bs\u00edce p\u0159edstavuj\u00ed velk\u00fd probl\u00e9m v zachov\u00e1n\u00ed soustavnosti, existuj\u00ed d\u016fkazy, \u017ee i jen mali\u010dko spr\u00e1vn\u011b zvolen\u00e9ho tr\u00e9ninku dok\u00e1\u017ee redukovat detr\u00e9nink na minimum. Sn\u00ed\u017een\u00ed objemu tr\u00e9ninku o dv\u011b t\u0159etiny nebude m\u00edt dopad na fyzi\u010dku v p\u0159\u00edpad\u011b, \u017ee do zbyl\u00e9 t\u0159etiny tr\u00e9ninku vlo\u017e\u00edte intervaly, tedy velmi vysokou intenzitu. Nap\u0159\u00edklad 7x 30 sekund \u0161lap\u00e1n\u00ed naplno t\u0159ikr\u00e1t v t\u00fddnu dok\u00e1\u017ee zachovat velkou \u010d\u00e1st tvrd\u011b budovan\u00e9 cyklistick\u00e9 formy.<\/p>\n","protected":false},"excerpt":{"rendered":"

Dokud tr\u00e9nujete, va\u0161e faz\u00f3na roste nebo se minim\u00e1ln\u011b dr\u017e\u00ed na n\u011bjak\u00e9 \u00farovni. P\u0159esta\u0148te ale tr\u00e9novat a hladina va\u0161\u00ed v\u00fdkonnosti bude […]<\/p>\n","protected":false},"author":138,"featured_media":11641,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2704,15,6],"tags":[126,2713,2199,56,2715,9,2714,27,2572,67],"global-categories":[411],"class_list":["post-19752","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zima2022","category-rady-tipy","category-zdravi-a-trenink","tag-cyklistika","tag-glukoza","tag-glykogen","tag-horska-cyklistika","tag-mitochondrie","tag-silnicni-cyklistika","tag-svalove-kapilary","tag-trenink","tag-vo2max","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nJak rychle ztr\u00e1c\u00edte fyzi\u010dku, kdy\u017e p\u0159estanete jezdit na kole? | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Dokud tr\u00e9nujete, va\u0161e faz\u00f3na roste nebo se minim\u00e1ln\u011b dr\u017e\u00ed na n\u011bjak\u00e9 \u00farovni. Ale jak rychle ztr\u00e1c\u00edte fyzi\u010dku, kdy\u017e se rozhodnete pro pauzu?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/cs\/2022\/11\/25\/jak-rychle-ztracite-fyzicku-kdyz-prestanete-jezdit-na-kole\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak rychle ztr\u00e1c\u00edte fyzi\u010dku, kdy\u017e p\u0159estanete jezdit na kole?\" \/>\n<meta property=\"og:description\" content=\"Dokud tr\u00e9nujete, va\u0161e faz\u00f3na roste nebo se minim\u00e1ln\u011b dr\u017e\u00ed na n\u011bjak\u00e9 \u00farovni. 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