{"id":19864,"date":"2022-12-05T13:00:27","date_gmt":"2022-12-05T11:00:27","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=19864"},"modified":"2022-12-05T09:20:14","modified_gmt":"2022-12-05T07:20:14","slug":"zakladni-intenzita-v-treninku-nezbytnost-ci-prezitek","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2022\/12\/05\/zakladni-intenzita-v-treninku-nezbytnost-ci-prezitek\/","title":{"rendered":"Z\u00e1kladn\u00ed intenzita v\u00a0tr\u00e9ninku. Nezbytnost \u010di p\u0159e\u017eitek?"},"content":{"rendered":"

Rychl\u00e1 a p\u0159ekotn\u00e1 je sou\u010dasn\u00e1 doba. A ve stejn\u00e9m duchu jako by se odehr\u00e1valy i volno\u010dasov\u00e9 aktivity. Hobby cyklist\u00e9 \u0159e\u0161\u00ed \u010das vymezen\u00fd pro tr\u00e9ninkov\u00e9 \u00fasil\u00ed. Jak moc je tedy pot\u0159eba z\u00e1kladn\u00ed intenzita? Jde o p\u0159e\u017eitek \u010di nezbytnou sou\u010d\u00e1st p\u0159\u00edpravy?<\/strong><\/p>\n

\u201eTvrzen\u00ed, \u017ee tr\u00e9nink v\u00a0n\u00edzk\u00e9 intenzit\u011b je zbyte\u010dn\u00fd a neopodstatn\u011bn\u00fd, je zcela zav\u00e1d\u011bj\u00edc\u00ed,\u201c \u0159\u00edk\u00e1 Vojt\u011bch Ha\u010deck\u00fd, fyziolog Centra sportovn\u00ed medic\u00edny, kter\u00fd kondi\u010dn\u011b p\u0159ipravuje mimo jin\u00fdch i \u010desk\u00e9 olympijsk\u00e9 medailisty.<\/p>\n

\u201eJe pot\u0159eba si uv\u011bdomit, co je c\u00edlem cel\u00e9ho tr\u00e9ninkov\u00e9ho sna\u017een\u00ed. Pro\u010d podstupujeme tr\u00e9ninkov\u00fd proces. Pokud je n\u00e1\u0161 c\u00edl kr\u00e1tkodob\u00fd, tak nen\u00ed nic snadn\u011bj\u0161\u00edho ne\u017e absolvovat p\u0159\u00edpravu ve st\u0159edn\u00ed intenzit\u011b, kde je poznat nejrychlej\u0161\u00ed progres.<\/p>\n

Nechte t\u011blo vyr\u00e1b\u011bt mitochondrie<\/strong><\/h2>\n

Ov\u0161em je t\u0159eba k\u00a0tomu \u0159\u00edct i druhou str\u00e1nku v\u011bci. Po absolvov\u00e1n\u00ed tr\u00e9ninkov\u00e9ho procesu ve st\u0159edn\u00ed intenzit\u011b se dan\u00fd jedinec n\u00e1sledn\u011b nen\u00ed schopn\u00fd rozv\u00edjet. V\u00fdkonnost poroste dva t\u0159i m\u011bs\u00edce. N\u00e1sledn\u011b se progres zastav\u00ed. Pro\u010d? Proto\u017ee nen\u00ed na \u010dem budovat…<\/p>\n

\"Trena\u017e\u00e9r\"<\/a>
Z\u00e1kladn\u00ed intenzita pat\u0159\u00ed i do p\u0159\u00edpravy absolvovan\u00e9 na trena\u017e\u00e9ru. Foto: Michal \u010cerven\u00fd<\/em><\/figcaption><\/figure>\n

Budov\u00e1n\u00ed kondice v\u00a0z\u00e1kladn\u00ed intenzit\u011b je pochopiteln\u011b n\u00e1ro\u010dn\u00e9 na \u010das. Pokud se ihned zam\u011b\u0159\u00edte na intenzitu, rozv\u00edj\u00edte mitochondri\u00e1ln\u00ed zdrav\u00ed ve v\u00fdrazn\u011b men\u0161\u00ed m\u00ed\u0159e. P\u0159itom v\u00a0t\u011ble se v\u0161echno d\u011bje plynule, navazuje jedno na druh\u00e9 a jedno neeliminuje druh\u00e9. V\u00a0n\u00e1vaznosti na z\u00e1kladn\u00ed tr\u00e9ninkovou intenzitu t\u011blo vyr\u00e1b\u00ed nejv\u00edce mitochondri\u00ed. Tak\u017ee pokud bude \u010dlov\u011bk trp\u011bliv\u00fd a nech\u00e1 svaly, aby vyrobily dostatek mitochondri\u00ed, z\u00a0dlouhodob\u00e9ho hlediska rozhodn\u011b neprohloup\u00ed.<\/p>\n

\n
\"domaci-trenink-pro-cyklisty-jak-se-stravovat\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Dom\u00e1c\u00ed tr\u00e9nink pro cyklisty: jak se stravovat<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Sval se b\u011bhem tr\u00e9ninku mus\u00ed dob\u0159e prokysli\u010dovat tedy extrahovat kysl\u00edk v periferii, dob\u0159e prokrvovat. Pokud svaly narostou p\u0159\u00edli\u0161 rychle, za\u010dnou utla\u010dovat \u017e\u00edly. V\u00a0tom p\u0159\u00edpad\u011b svalov\u00e1 vl\u00e1kna maj\u00ed v\u011bt\u0161\u00ed p\u0159\u00edtok ne\u017e odtok, tud\u00ed\u017e si logicky zad\u011bl\u00e1v\u00e1te na probl\u00e9m.<\/p>\n

Myslete na kardiovaskul\u00e1rn\u00ed syst\u00e9m<\/strong><\/h2>\n

Mnohdy kondi\u010dn\u00ed tren\u00e9\u0159i argumentuj\u00ed, \u017ee z\u00e1vody nejsou tak dlouh\u00e9, aby \u010dlov\u011bk pot\u0159eboval z\u00e1kladn\u00ed aerobn\u00ed tr\u00e9nink. Probl\u00e9m je v\u00a0dlouhodob\u00e9m horizontu. Jestli\u017ee v\u00a0p\u0159\u00edprav\u011b vynech\u00e1te tr\u00e9nink z\u00e1kladn\u00ed intenzity, existuje v\u00fdrazn\u00e1 mo\u017enost, \u017ee si sn\u00ed\u017e\u00edte maxim\u00e1ln\u00ed tepovou frekvenci. Dan\u00fd jedinec je pak nav\u00edc metabolicky limitovan\u00fd. Tr\u00e9nink je vlastn\u011b kopie pyramidy. Kdy\u017e sko\u010d\u00edte hned ke st\u0159edn\u00ed intenzit\u011b a vynech\u00e1te z\u00e1klad, m\u00e1te probl\u00e9m.<\/p>\n

Pokud se \u010dlov\u011bk cyklistice v\u011bnuje kv\u016fli vlastn\u00edmu zdrav\u00ed a zam\u011b\u0159\u00ed se na kardiovaskul\u00e1rn\u00ed syst\u00e9m, je z\u00e1kladn\u00ed intenzita nejzdrav\u011bj\u0161\u00ed. Ned\u00e1v\u00e1 proto smysl sko\u010dit na kolo a jezdit doraz. Velmi brzy dan\u00e9ho sportovce za\u010dnou bolet svaly. Jde vlastn\u011b o ten nejmen\u0161\u00ed probl\u00e9m. N\u00e1sledn\u011b se trable za\u010dnou \u0159et\u011bzit, proto\u017ee t\u011blo prost\u011b nen\u00ed bez z\u00e1kladu p\u0159ipraven\u00e9… \u00a0A to nemluv\u00edme o kompenza\u010dn\u00edm cvi\u010den\u00ed\u2026 Tr\u00e9nink z\u00e1kladn\u00ed intenzity nen\u00ed jen o mitochondri\u00edch. Jde o i tr\u00e9nink techniky \u0161lap\u00e1n\u00ed, o stimulaci tukov\u00e9ho metabolismu.<\/p>\n

Hobby jezdec je v\u011bt\u0161inou limitovan\u00fd \u010dasem. Jet hodinu v\u00a0z\u00e1kladn\u00ed intenzit\u011b je pochopiteln\u011b m\u00e1lo. Pokud se dan\u00e9mu sportovci nedost\u00e1v\u00e1 prostor, je pot\u0159eba si s\u00a0pom\u011brem intenzit v\u00a0tr\u00e9ninku hr\u00e1t.<\/p>\n

V zim\u011b nen\u00ed pot\u0159eba sp\u011bchat<\/strong><\/h2>\n

Ka\u017edop\u00e1dn\u011b nen\u00ed mo\u017en\u00e9 sestavovat tr\u00e9nink ka\u017edou sezonu stejn\u011b. \u010clov\u011bk se prom\u011b\u0148uje. Je t\u0159eba se zam\u011b\u0159ovat na slabiny, odstra\u0148ovat limitace. B\u011bhem m\u00e9 profesion\u00e1ln\u00ed kari\u00e9ry se pou\u017e\u00edvalo kr\u00e9do, \u017ee utr\u00e9novat se um\u00ed ka\u017ed\u00fd v\u016fl. Nejt\u011b\u017e\u0161\u00ed je se ubrzdit. V zim\u011b nen\u00ed pot\u0159eba nikam sp\u011bchat. Strhat se jako k\u016f\u0148. I proto nen\u00ed d\u016fvod, aby z\u00e1kladn\u00ed intenzita v tr\u00e9ninku chyb\u011bla.<\/p>\n

V\u00a0neposledn\u00ed \u0159ad\u011b je t\u0159eba myslet na vlastn\u00ed pot\u011b\u0161en\u00ed. Pokud na kole jezd\u00edte kv\u016fli zdrav\u00ed a pot\u011b\u0161en\u00ed, nem\u011bl by tr\u00e9nink p\u0159edstavovat muka. Je pot\u0159eba udr\u017eet v\u00a0p\u0159\u00edprav\u011b fun factor.<\/p>\n

\n
\"trenink-na-trenazeru-proc-se-vazit-bez-obleceni-pred-i-po-jizde\"\/<\/a><\/div>
\n Na kole v zim\u011b<\/a>\n <\/div>\n
\n \n

Tr\u00e9nink na trena\u017e\u00e9ru: pro\u010d se v\u00e1\u017eit bez oble\u010den\u00ed p\u0159ed i po j\u00edzd\u011b?<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

A v\u00a0neposledn\u00ed \u0159ad\u011b jde i o str\u00e1nku psychologie. Dokud \u010dlov\u011bk nen\u00ed nastaven\u00fd spr\u00e1vn\u011b po vnit\u0159n\u00ed str\u00e1nce a nev\u011b\u0159\u00ed procesu, kter\u00fd absolvuje, v\u011bt\u0161inou tr\u00e9nink nefunguje. Stoprocentn\u011b nefunguje jako kdy\u017e je v\u00e1\u0161 p\u0159\u00edstup p\u0159irozen\u00fd.\u201c<\/p>\n

Vojt\u011bch Ha\u010deck\u00fd, sportovn\u00ed fyziolog z Centra sportovn\u00ed medic\u00edny, specializuj\u00edc\u00ed se na individu\u00e1ln\u00ed tr\u00e9ninkov\u00e9 programy. Vicemistr sv\u011bta v dr\u00e1hov\u00e9 cyklistice, kter\u00fd \u010d\u00e1st cyklistick\u00e9 kari\u00e9ry pro\u017eil v zahrani\u010d\u00ed. Nejprve \u010dty\u0159i roky s Centrem sportovn\u00ed medic\u00edny spolupracoval v pozici z\u00e1vodn\u00edka, kter\u00fd se s\u00e1m tr\u00e9nuje. A posledn\u00ed t\u0159i roky je sou\u010d\u00e1st\u00ed l\u00e9ka\u0159sk\u00e9ho t\u00fdmu pe\u010duj\u00edc\u00edho o olympijsk\u00e9 medailisty, ale i hobby sportovce.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Rychl\u00e1 a p\u0159ekotn\u00e1 je sou\u010dasn\u00e1 doba. A ve stejn\u00e9m duchu jako by se odehr\u00e1valy i volno\u010dasov\u00e9 aktivity. Hobby cyklist\u00e9 \u0159e\u0161\u00ed […]<\/p>\n","protected":false},"author":138,"featured_media":18777,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[126,56,2725,9,2724,28,67],"global-categories":[411],"class_list":["post-19864","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-rady-tipy","tag-cyklistika","tag-horska-cyklistika","tag-kardiovaskularni-system","tag-silnicni-cyklistika","tag-zakladni-intenzita","tag-zdravi","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nZ\u00e1kladn\u00ed intenzita v\u00a0tr\u00e9ninku. 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