{"id":9807,"date":"2019-10-01T13:50:24","date_gmt":"2019-10-01T13:50:24","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=9807"},"modified":"2019-10-01T13:51:19","modified_gmt":"2019-10-01T13:51:19","slug":"jak-przetrwac-w-biurze-bedac-sportowcem-zarzadzanie-czasem-treningow","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2019\/10\/01\/jak-przetrwac-w-biurze-bedac-sportowcem-zarzadzanie-czasem-treningow\/","title":{"rendered":"Jak przetrwa\u0107 w biurze, b\u0119d\u0105c sportowcem \u2013 zarz\u0105dzanie czasem trening\u00f3w"},"content":{"rendered":"<p><strong>Praca w biurze i regularne trenowanie mog\u0105 by\u0107 trudne do po\u0142\u0105czenia, zw\u0142aszcza je\u015bli masz tak\u017ce rodzin\u0119, przyjaci\u00f3\u0142 i inne obowi\u0105zki. Mimo tych \u201eprzeszk\u00f3d\u201d istnieje wiele sposob\u00f3w na przeprowadzanie trening\u00f3w, musisz tylko wiedzie\u0107, gdzie ich szuka\u0107, i by\u0107 gotowym z nich skorzysta\u0107. W tym artykule omawiamy pomys\u0142y na dopasowanie sesji treningowych do dnia roboczego.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 18pt;\"><strong>We\u017a ze sob\u0105 str\u00f3j sportowy<\/strong><\/span><\/p>\n<p>Praca w biurze mo\u017ce si\u0119 wi\u0105za\u0107 z konieczno\u015bci\u0105 zostawania po godzinach, wi\u0119c je\u015bli chcesz regularnie \u0107wiczy\u0107, musisz podj\u0105\u0107 wysi\u0142ek, \u017ceby o t\u0119 regularno\u015b\u0107 zadba\u0107. Kluczem jest skr\u00f3cenie czasu przej\u015bcia \u00a0od pracy do \u0107wicze\u0144. Jedn\u0105 z rzeczy, kt\u00f3r\u0105 mo\u017cesz zrobi\u0107, jest trzymanie sportowych ubra\u0144 w pracy po to, \u017ceby by\u0107 gotowym do \u0107wicze\u0144, gdy tylko nadarzy si\u0119 okazja.<\/p>\n<figure id=\"attachment_175527\" aria-describedby=\"caption-attachment-175527\" style=\"width: 1250px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"initial loaded wp-image-175527 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/09\/Commute-profimedia-0468158264.jpg\" sizes=\"auto, (max-width: 1250px) 100vw, 1250px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/09\/Commute-profimedia-0468158264.jpg 1250w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/09\/Commute-profimedia-0468158264-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/09\/Commute-profimedia-0468158264-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/09\/Commute-profimedia-0468158264-1024x682.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/09\/Commute-profimedia-0468158264-272x182.jpg 272w\" alt=\"\" width=\"1250\" height=\"833\" data-was-processed=\"true\" \/><figcaption id=\"caption-attachment-175527\" class=\"wp-caption-text\">Most Ko\u015bciuszki \u0142\u0105czy Queens i Brooklyn w Nowym Jorku. \u00a9 Profimedia<\/figcaption><\/figure>\n<p><span style=\"font-size: 18pt;\"><strong>Podaj godziny \u0107wicze\u0144 do publicznej wiadomo\u015bci<\/strong><\/span><\/p>\n<p>Kolejn\u0105 rzecz\u0105, kt\u00f3ra pomaga, jest regularny czas \u0107wicze\u0144 i towarzystwo. Na przyk\u0142ad je\u015bli wsp\u00f3lne przeja\u017cd\u017cki rowerowe rozpoczynacie zawsze w czwartki o godzinie 18:00, to zrobisz wszystko, \u017ceby wyj\u015b\u0107 z pracy odpowiednio wcze\u015bniej. Je\u015bli jednak wybierasz si\u0119 na trening sam, \u0142atwiej jest odk\u0142ada\u0107 go na p\u00f3\u017aniej, a nawet ca\u0142kowicie z niego zrezygnowa\u0107. To, co mo\u017ce pom\u00f3c, to udost\u0119pnienie harmonogramu \u0107wicze\u0144 szefowi i wsp\u00f3\u0142pracownikom, dzi\u0119ki czemu \u0142atwiej b\u0119dzie Ci wyj\u015b\u0107 o czasie.<\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"font-size: 18pt;\">Doje\u017cd\u017caj do pracy rowerem<\/span><\/strong><\/p>\n<p>Podr\u00f3\u017cuj do biura rowerem. Codzienne dojazdy do i z pracy zagwarantuj\u0105 Ci dziesi\u0119\u0107 trening\u00f3w w tygodniu \u2013 szkoda tego nie wykorzysta\u0107! Rano mo\u017cesz zrobi\u0107 \u0142atwy trening, \u017ceby si\u0119 zbytnio nie spoci\u0107, chyba \u017ce w biurze s\u0105 prysznice, wtedy nie musisz si\u0119 ogranicza\u0107. Po pracy zaplanuj trudniejsz\u0105 lub d\u0142u\u017csz\u0105 tras\u0119 powrotn\u0105 do domu. Je\u015bli nigdy wcze\u015bniej nie doje\u017cd\u017ca\u0142e\u015b do biura rowerem, dowiedz si\u0119, <u>jak zacz\u0105\u0107,<\/u> <u>z naszego artyku\u0142u<\/u>.<\/p>\n<figure id=\"attachment_146645\" aria-describedby=\"caption-attachment-146645\" style=\"width: 1800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"loading wp-image-146645 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/02\/profimedia-0310247282.jpg\" sizes=\"auto, (max-width: 1800px) 100vw, 1800px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/02\/profimedia-0310247282.jpg 1800w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/02\/profimedia-0310247282-300x207.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/02\/profimedia-0310247282-768x529.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/02\/profimedia-0310247282-1024x705.jpg 1024w\" alt=\"\" width=\"1800\" height=\"1240\" data-was-processed=\"true\" \/><figcaption id=\"caption-attachment-146645\" class=\"wp-caption-text\">Uczestnik zimowej parady rowerowej \u201eLet&#8217;s bike it!\u201d jedzie wzd\u0142u\u017c nabrze\u017ca w Moskwie. Temperatura powietrza spad\u0142a w tym rejonie do -27 stopni Celsjusza. \u00a9 Profimedia, AFP<\/figcaption><\/figure>\n<p>Zanim zaczniesz szuka\u0107 wym\u00f3wek, dlaczego nie mo\u017cesz je\u017adzi\u0107 zim\u0105, w deszczu lub gdy jest zbyt gor\u0105co, <u>przeczytaj nasz artyku\u0142 na temat zimowej jazdy na rowerze<\/u>. Jest to jak najbardziej mo\u017cliwe i wiele os\u00f3b doje\u017cd\u017ca do pracy ka\u017cdego dnia, bez wzgl\u0119du na por\u0119 roku. To dobry spos\u00f3b na \u0107wiczenie dyscypliny, wytrzyma\u0142o\u015bci psychicznej i przezwyci\u0119\u017cania dyskomfortu.<\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"font-size: 18pt;\">Wykorzystaj przerwy na lunch<\/span><\/strong><\/p>\n<p>Ostatni\u0105 rzecz\u0105, kt\u00f3r\u0105 mo\u017cesz wykorzysta\u0107, jest przerwa na lunch. Przynie\u015b w\u0142asny posi\u0142ek do biura, zamiast traci\u0107 czas w restauracji czy barze. Je\u015bli zjesz lunch w trakcie pracy, zaoszcz\u0119dzon\u0105 godzin\u0119 wykorzystaj na \u0107wiczenia. To b\u0119dzie idealny czas na trening krzy\u017cowy. Maj\u0105c blisko basen, mo\u017cesz pop\u0142ywa\u0107 nawet oko\u0142o 30 minut, a je\u015bli w pobli\u017cu jest park (i prysznic w pracy), zmie\u0144 ubranie i zr\u00f3b kr\u00f3tki bieg. Mo\u017cesz te\u017c po prostu znale\u017a\u0107 jakie\u015b miejsce w biurze i wykona\u0107 \u0107wiczenia ruchowe, rozci\u0105ganie lub trening plyometryczny. Jest du\u017ca szansa, \u017ce oka\u017ce si\u0119, i\u017c dzi\u0119ki temu jeste\u015b bardziej produktywny i optymistycznie nastawiony w drugiej po\u0142owie dnia pracy.<\/p>\n<style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:1,&quot;3&quot;:{&quot;1&quot;:0}}\"><a class=\"in-cell-link\" href=\"http:\/\/www.skoda-auto.pl\/\" target=\"_blank\" rel=\"noopener\">Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl<\/a><\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-9611\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/08\/8e38441b-4310-449e-9620-f70670ba05c9.jpg\" alt=\"\" width=\"640\" height=\"300\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/08\/8e38441b-4310-449e-9620-f70670ba05c9.jpg 640w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/08\/8e38441b-4310-449e-9620-f70670ba05c9-300x141.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Praca w biurze i regularne trenowanie mog\u0105 by\u0107 trudne do po\u0142\u0105czenia, zw\u0142aszcza je\u015bli masz tak\u017ce rodzin\u0119, przyjaci\u00f3\u0142 i inne obowi\u0105zki. [&hellip;]<\/p>\n","protected":false},"author":76,"featured_media":9808,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[226,4],"tags":[],"global-categories":[303],"class_list":["post-9807","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ciekawostki","category-zdrowie-i-trening","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak przetrwa\u0107 w biurze b\u0119d\u0105c sportowcem? - \u0160koda We Love Cycling - Poland<\/title>\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\/pl\/2019\/10\/01\/jak-przetrwac-w-biurze-bedac-sportowcem-zarzadzanie-czasem-treningow\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak przetrwa\u0107 w biurze, b\u0119d\u0105c sportowcem \u2013 zarz\u0105dzanie czasem trening\u00f3w\" \/>\n<meta property=\"og:description\" content=\"Praca w biurze i regularne trenowanie mog\u0105 by\u0107 trudne do po\u0142\u0105czenia, zw\u0142aszcza je\u015bli masz tak\u017ce rodzin\u0119, przyjaci\u00f3\u0142 i inne obowi\u0105zki. 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