{"id":4914,"date":"2019-12-11T14:25:15","date_gmt":"2019-12-11T12:25:15","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=4914"},"modified":"2019-12-11T14:25:15","modified_gmt":"2019-12-11T12:25:15","slug":"6-tipu-jak-si-pres-zimu-udrzet-vahu-welovecycling-cr","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2019\/12\/11\/6-tipu-jak-si-pres-zimu-udrzet-vahu-welovecycling-cr\/","title":{"rendered":"6 tip\u016f, jak si p\u0159es zimu udr\u017eet z\u00e1vodn\u00ed v\u00e1hu"},"content":{"rendered":"

Udr\u017eet si p\u0159es zimu z\u00e1vodn\u00ed v\u00e1hu je pro mnoh\u00e9 cyklisty docela v\u00fdzva. Men\u0161\u00ed po\u010det najet\u00fdch kilometr\u016f, v\u00e1no\u010dn\u00ed p\u0159ej\u00edd\u00e1n\u00ed, silvestrovsk\u00fd alkohol, dlouh\u00e9 zimn\u00ed ve\u010dery u film\u016f a pochutin\u2026 P\u0159es zimu na n\u00e1s \u010dek\u00e1 spousta n\u00e1strah. M\u00e1me pro v\u00e1s p\u00e1r tip\u016f, jak se s\u00a0nimi l\u00e9pe vypo\u0159\u00e1dat a na ja\u0159e b\u00fdt p\u0159\u00edjemn\u011b p\u0159ekvapeni.<\/strong><\/p>\n

<\/p>\n

Posp\u011bte si<\/strong><\/h2>\n

Zima je u n\u00e1s obdob\u00edm tmy, denn\u00ed sv\u011btlo b\u00fdv\u00e1 krat\u0161\u00ed \u010d\u00e1st dne. Pro cyklistiku to nen\u00ed ide\u00e1ln\u00ed, ale m\u00e1 to i sv\u00e9 v\u00fdhody. Tma je jedn\u00edm ze sign\u00e1l\u016f, kter\u00e9 \u0159\u00edd\u00ed n\u00e1\u0161 sp\u00e1nkov\u00fd cyklus, tak\u017ee je o n\u011bco snaz\u0161\u00ed zapracovat na lep\u0161\u00edm sp\u00e1nku. V\u00fdzkum toti\u017e ukazuje, \u017ee i jedin\u00e1 velmi \u0161patn\u00e1 noc dok\u00e1\u017ee zm\u011bnit hormon\u00e1ln\u00ed nastaven\u00ed t\u011bla tak, \u017ee \u010dlov\u011bk pak n\u00e1sleduj\u00edc\u00ed den poci\u0165uje intenzivn\u011bj\u0161\u00ed hlad a z\u00a0j\u00eddla m\u00e1 men\u0161\u00ed uspokojen\u00ed. Opak se v\u0161ak d\u011bje, kdy\u017e si dop\u0159ejete sp\u00e1nku v\u00edce, hlad se dostane do norm\u00e1lu a stejn\u00e9 j\u00eddlo v\u00e1s sn\u00e1ze zasyt\u00ed. V\u00a0takov\u00e9m stavu se pak daleko l\u00e9pe vyhnete p\u0159ej\u00edd\u00e1n\u00ed a p\u0159ib\u00fdv\u00e1n\u00ed na v\u00e1ze. Zkuste tedy p\u0159es zimu sp\u00e1t 8 hodin opravdu ka\u017edou noc. N\u011bkomu pom\u016f\u017ee nastavit si ve\u010dern\u00ed \u201ebud\u00ed\u010dek\u201c, aby se dostal do postele v\u010das, n\u011bkomu zase vynech\u00e1n\u00ed k\u00e1vy 8 hodin p\u0159ed span\u00edm a jin\u00e9mu t\u0159eba sn\u00ed\u017een\u00ed teploty v\u00a0lo\u017enici.<\/p>\n

\"\"<\/a><\/p>\n

Nep\u0159est\u00e1vejte sportovat<\/strong><\/h2>\n

P\u0159echod na zimn\u00ed sez\u00f3nu m\u016f\u017ee b\u00fdt pro sportovn\u00ed aktivitu \u0161ok. P\u0159i teplot\u00e1ch pod nulou, za tmy, p\u0159\u00edpadn\u011b na trena\u017e\u00e9ru \u010di v\u00e1lc\u00edch vevnit\u0159, najezd\u00ed stejn\u00fd po\u010det kilometr\u016f jako v\u00a0l\u00e9t\u011b jen m\u00e1lokdo. Nen\u00ed tedy vz\u00e1cn\u00e9, \u017ee p\u0159es zimu jde sport tak trochu do h\u00e1je a zachra\u0148uje to jen n\u011bjak\u00e9 n\u00e1razov\u00e9 ly\u017eov\u00e1n\u00ed, a to je\u0161t\u011b nav\u00edc z\u00e1vis\u00ed na po\u010das\u00ed. Bohu\u017eel chu\u0165 k\u00a0j\u00eddlu, zejm\u00e9na p\u0159es sv\u00e1tky, se sni\u017euje jen m\u00e1lokdy, a proto m\u016f\u017ee b\u00fdt zad\u011bl\u00e1no na v\u00e1hov\u00fd probl\u00e9m. Lidsk\u00e9 t\u011blo m\u00e1 r\u00e1do pravidelnost, tak\u017ee nejlep\u0161\u00ed cestou, jak si i v\u00a0zim\u011b udr\u017eet fyzi\u010dku a v\u00e1hu, je sportovat ve stejn\u00fd \u010das jako v\u00a0l\u00e9t\u011b. Kolo m\u016f\u017eete z\u00a0\u010d\u00e1sti nahradit baz\u00e9nem, badmintonem, b\u011b\u017ekami, lezeckou st\u011bnou nebo t\u0159eba posilovnou, ale d\u016fle\u017eit\u00e9 je zachovat n\u00e1vyk.<\/p>\n

O tom, jak\u00e9 cviky se nejl\u00e9pe hod\u00ed pro cyklisty, si p\u0159e\u010dt\u011bte v na\u0161em \u010dl\u00e1nku 4 nejlep\u0161\u00ed cviky pro rozvoj s\u00edly<\/a>.<\/p>\n

H\u00fdbejte se p\u0159es den<\/strong><\/h2>\n

Dal\u0161\u00edm faktorem, kter\u00fd se zm\u011bnou ro\u010dn\u00edho obdob\u00ed souvis\u00ed, je nesportovn\u00ed aktivita v\u00a0pr\u016fb\u011bhu dne. V\u00a0l\u00e9t\u011b, kdy\u017e je venku hezky, nen\u00ed t\u011b\u017ek\u00e9 obej\u00edt obchody a \u00fa\u0159ady p\u011b\u0161ky, je tak\u00e9 spousta pr\u00e1ce na zahrad\u011b a i oby\u010dejn\u00e1 proch\u00e1zka zn\u00ed jako dobr\u00fd n\u00e1pad. V\u00a0zim\u011b je \u010dlov\u011bk r\u00e1d, \u017ee u\u017e je po cest\u011b z\u00a0pr\u00e1ce doma v\u00a0teple. \u010casto zv\u00edt\u011bz\u00ed pasivn\u00ed \u010dinnost nad tou fyzicky aktivn\u00ed. Zkuste v\u00a0zim\u011b c\u00edlen\u011b p\u0159idat v\u00edce ch\u016fze jako kompenzaci nedostatku cyklistiky. Dejte si c\u00edl, nap\u0159\u00edklad 10 000 krok\u016f za den, a pracujte na tom. Pom\u016f\u017ee tak\u00e9 volit schody m\u00edsto v\u00fdtahu, vystoupit o zast\u00e1vku autobusu \u010di tramvaje d\u0159\u00edv nebo t\u0159eba i vy\u0159izov\u00e1n\u00ed telefon\u00e1t\u016f za ch\u016fze. A kdy\u017e je po\u010das\u00ed opravdu nevl\u00eddn\u00e9, m\u016f\u017eete cestu p\u011b\u0161ky z\u00e1rove\u0148 pova\u017eovat za tr\u00e9nink psychick\u00e9 odolnosti.<\/p>\n

Zam\u011b\u0159te se na opravdov\u00e9 potraviny<\/strong><\/h2>\n

V\u00e1no\u010dn\u00ed sv\u00e1tky jsou kr\u00e1sn\u00fdm p\u0159\u00edkladem toho, jak snadno lze sn\u00edst v\u00edce, ne\u017e \u010dlov\u011bk pl\u00e1nuje. V\u0161echno to cukrov\u00ed, slazen\u00e9 pit\u00ed, bramb\u016frky, alkohol a nespo\u010det dal\u0161\u00edch pochutin um\u00ed zv\u00fd\u0161it kalorick\u00fd p\u0159\u00edjem, ani\u017e bychom si to uv\u011bdomili. Ka\u017ed\u00fd m\u00e1me svou obl\u00edbenou laskominu, jej\u00ed\u017e konzumace dok\u00e1\u017ee v\u00a0mozku rozsv\u00edtit dopaminov\u00fd syst\u00e9m odm\u011bny jako v\u00e1no\u010dn\u00ed strome\u010dek a kolem kter\u00e9 se neovl\u00e1d\u00e1me. Nen\u00ed nutn\u00e9 se j\u00ed zcela vyhnout, ale z\u00e1sadn\u00ed je vyv\u00e1\u017eit to potravinami, je\u017e jsou v\u00fd\u017eivn\u011bj\u0161\u00ed a um\u00ed l\u00e9pe zasytit. Jednoduch\u00fd zp\u016fsob, jak toho dos\u00e1hnout, je nap\u0159\u00edklad dop\u0159\u00e1vat si v\u00edce zeleniny. Zkuste zaplnit tal\u00ed\u0159 alespo\u0148 z\u00a0t\u0159etiny zeleninou u v\u0161ech hlavn\u00edch j\u00eddel dne. P\u0159es zimu je ide\u00e1ln\u00ed kysan\u00e9 zel\u00ed nebo ko\u0159enov\u00e1 zelenina, ale klidn\u011b si nalo\u017ete typicky letn\u00ed kombinaci \u2013 papriku, sal\u00e1t, raj\u010data a okurku. P\u0159esto\u017ee \u010derstv\u00e9 u\u017e nerostou, jak\u00e1koli zelenina bude v\u00fdrazn\u011b lep\u0161\u00ed ne\u017e \u017e\u00e1dn\u00e1.<\/p>\n

Va\u0159te \u010dast\u011bji doma<\/strong><\/h2>\n

V\u00a0zim\u011b pr\u016fm\u011brn\u011b str\u00e1v\u00edme v\u00edce \u010dasu doma, co\u017e je ide\u00e1ln\u00ed p\u0159\u00edle\u017eitost za\u010d\u00edt trochu v\u00edc va\u0159it. Nemus\u00ed to b\u00fdt ka\u017ed\u00fd den, ale uva\u0159it alespo\u0148 jedno velk\u00e9 j\u00eddlo o v\u00edkendu, kter\u00e9 si pak m\u016f\u017eete vz\u00edt s sebou do pr\u00e1ce jako ob\u011bd, stoj\u00ed za to. Doma va\u0159en\u00e1 j\u00eddla jsou toti\u017e tak\u0159ka v\u017edy zdrav\u011bj\u0161\u00ed a obsahuj\u00ed m\u00e9n\u011b kalori\u00ed, co\u017e je ide\u00e1ln\u00ed, kdy\u017e chcete dr\u017eet v\u00e1hu. Pom\u016f\u017ee tak\u00e9, kdy\u017e j\u00eddlo postav\u00edte na kvalitn\u00edm zdroji b\u00edlkovin. B\u00edlkoviny spolu s\u00a0ji\u017e zmi\u0148ovanou zeleninou dok\u00e1\u017e\u00ed podpo\u0159it pocit nasycen\u00ed a zafunguj\u00ed tak jako perfektn\u00ed prevence p\u0159ej\u00edd\u00e1n\u00ed. M\u016f\u017eete se inspirovat nap\u0159\u00edklad na\u0161\u00edm receptem na pstruha s\u00a0topinambury<\/a>.\"\"<\/a><\/p>\n

Nestresujte se drobnostmi<\/strong><\/h2>\n

Chronick\u00fd stres, podobn\u011b jako \u0161patn\u00fd sp\u00e1nek, m\u011bn\u00ed hormon\u00e1ln\u00ed stav t\u011bla a zvy\u0161uje \u0161anci, \u017ee s\u00e1hnete po n\u011b\u010dem vysoce kalorick\u00e9m. Kdy\u017e se v\u00e1m poda\u0159\u00ed udr\u017eet na uzd\u011b ty z\u00e1kladn\u00ed spr\u00e1vn\u00e9 n\u00e1vyky, kter\u00e9 jsme v\u00a0tomto \u010dl\u00e1nku proch\u00e1zeli, tak v\u00e1s ob\u010dasn\u00e9 nedokonalosti, jako jsou vynechan\u00fd tr\u00e9nink, dezert, sv\u00e1te\u010dn\u00ed ve\u010de\u0159e nebo silvestrovsk\u00fd p\u0159\u00edpitek, neohroz\u00ed. Naopak pohoda a pocit, \u017ee dokonal\u00ed b\u00fdt nemus\u00edte, v\u00e1m pom\u016f\u017ee vyhnout se chronick\u00e9mu stresu. S\u00a0t\u00edmto p\u0159\u00edstupem si sv\u00e1tky a zimu daleko v\u00edce u\u017eijete.<\/p>\n","protected":false},"excerpt":{"rendered":"

Udr\u017eet si p\u0159es zimu z\u00e1vodn\u00ed v\u00e1hu je pro mnoh\u00e9 cyklisty docela v\u00fdzva. Men\u0161\u00ed po\u010det najet\u00fdch kilometr\u016f, v\u00e1no\u010dn\u00ed p\u0159ej\u00edd\u00e1n\u00ed, silvestrovsk\u00fd alkohol, […]<\/p>\n","protected":false},"author":95,"featured_media":4913,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[674,679,680],"global-categories":[411],"class_list":["post-4914","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-cyklistika-v-zime","tag-jak-si-udrzet-vahu","tag-kondice","global-categories-cycling"],"yoast_head":"\n6 tip\u016f, jak si p\u0159es zimu udr\u017eet z\u00e1vodn\u00ed v\u00e1hu | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Udr\u017eet si p\u0159es zimu z\u00e1vodn\u00ed v\u00e1hu je pro mnoh\u00e9 cyklisty docela v\u00fdzva. M\u00e1me pro v\u00e1s tipy, jak se se zimn\u00ed pauzou vypo\u0159\u00e1dat a na ja\u0159e b\u00fdt p\u0159\u00edjemn\u011b p\u0159ekvapeni.\" \/>\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\/2019\/12\/11\/6-tipu-jak-si-pres-zimu-udrzet-vahu-welovecycling-cr\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 tip\u016f, jak si p\u0159es zimu udr\u017eet z\u00e1vodn\u00ed v\u00e1hu\" \/>\n<meta property=\"og:description\" content=\"Udr\u017eet si p\u0159es zimu z\u00e1vodn\u00ed v\u00e1hu je pro mnoh\u00e9 cyklisty docela v\u00fdzva. M\u00e1me pro v\u00e1s tipy, jak se se zimn\u00ed pauzou vypo\u0159\u00e1dat a na ja\u0159e b\u00fdt p\u0159\u00edjemn\u011b p\u0159ekvapeni.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/cs\/2019\/12\/11\/6-tipu-jak-si-pres-zimu-udrzet-vahu-welovecycling-cr\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - \u010cesk\u00e1 republika\" \/>\n<meta property=\"article:published_time\" content=\"2019-12-11T12:25:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2019\/12\/profi3242242-2.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"950\" \/>\n\t<meta property=\"og:image:height\" content=\"350\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ji\u0159\u00ed Kalo\u010d\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minut\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/cs\/2019\/12\/11\/6-tipu-jak-si-pres-zimu-udrzet-vahu-welovecycling-cr\/\",\"url\":\"https:\/\/www.welovecycling.com\/cs\/2019\/12\/11\/6-tipu-jak-si-pres-zimu-udrzet-vahu-welovecycling-cr\/\",\"name\":\"6 tip\u016f, jak si p\u0159es zimu udr\u017eet z\u00e1vodn\u00ed v\u00e1hu | \u0160koda We Love Cycling - \u010cesk\u00e1 republika\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/cs\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/cs\/2019\/12\/11\/6-tipu-jak-si-pres-zimu-udrzet-vahu-welovecycling-cr\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/cs\/2019\/12\/11\/6-tipu-jak-si-pres-zimu-udrzet-vahu-welovecycling-cr\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2019\/12\/profi3242242-2.webp\",\"datePublished\":\"2019-12-11T12:25:15+00:00\",\"author\":{\"@id\":\"\"},\"description\":\"Udr\u017eet si p\u0159es zimu z\u00e1vodn\u00ed v\u00e1hu je pro mnoh\u00e9 cyklisty docela v\u00fdzva. 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