{"id":13081,"date":"2021-10-06T10:00:59","date_gmt":"2021-10-06T08:00:59","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=13081"},"modified":"2021-10-07T08:51:14","modified_gmt":"2021-10-07T06:51:14","slug":"5-minutove-dychove-cvicenie-ktore-je-dobre-na-znizenie-krvneho-tlaku","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2021\/10\/06\/5-minutove-dychove-cvicenie-ktore-je-dobre-na-znizenie-krvneho-tlaku\/","title":{"rendered":"5-min\u00fatov\u00e9 dychov\u00e9 cvi\u010denie, ktor\u00e9 je dobr\u00e9 na zn\u00ed\u017eenie krvn\u00e9ho tlaku"},"content":{"rendered":"<p><strong>Cvi\u010d\u00edte d\u00fdchacie svaly? Mo\u017eno by ste mali za\u010da\u0165! Nov\u00e1 \u0161t\u00fadia ukazuje, \u017ee aj ve\u013emi kr\u00e1tke dychov\u00e9 cvi\u010denie m\u00f4\u017ee by\u0165 prospe\u0161n\u00e9 pre va\u0161e zdravie a zlep\u0161i\u0165 vytrvalos\u0165. Pozrime sa na to bli\u017e\u0161ie.<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>Tr\u00e9ning d\u00fdchac\u00edch svalov<\/strong><\/h2>\n<p>Dychov\u00e9 cvi\u010denia nie s\u00fa \u017eiadnou novinkou. Met\u00f3da testovan\u00e1 v novej \u0161t\u00fadii s n\u00e1zvom Inspiratory muscle power training (IMST) bola vyvinut\u00e1 u\u017e v 80. rokoch minul\u00e9ho storo\u010dia. Bola navrhnut\u00e1 tak, aby pomohla \u013eu\u010fom s \u0165a\u017ek\u00fdmi respira\u010dn\u00fdmi ochoreniami lep\u0161ie sa zotavi\u0165 posilnen\u00edm br\u00e1nice a in\u00fdch d\u00fdchac\u00edch svalov. P\u00f4vodne i\u0161lo o 30-min\u00fatov\u00fd tr\u00e9ning s malou intenzitou.<\/p>\n<p>Vedci z University of Colorado v Boulderi sa rozhodli met\u00f3du vylep\u0161i\u0165. Vytvorili krat\u0161ie 5-min\u00fatov\u00e9 cvi\u010denie s iba 30 n\u00e1dychmi a ove\u013ea vy\u0161\u0161ou intenzitou, aby zistili, \u010di sa to prejav\u00ed na zlep\u0161en\u00ed kardiovaskul\u00e1rneho, kognit\u00edvneho a \u0161portov\u00e9ho v\u00fdkonu.<\/p>\n<div class=\"shortcode-ys-post-pinup\"><article class=\"loop-simple post-11894 post type-post status-publish format-standard has-post-thumbnail hentry category-zdravie-trening tag-beh tag-bicyklovanie tag-cestna-cyklistika tag-chudnutie tag-cyklista tag-domaci-trening tag-horska-cyklistika tag-plavanie tag-sport tag-trening tag-vyskum tag-zdravie tag-zdravy-zivotny-styl\" data-postid=\"11894\" role=\"article\" data-post-id=\"11894\" data-word-count=\"631\" data-headline-length=\"43\" data-category=\"Zdravie a tr\u00e9ning\" data-author=\"Ji\u0159\u00ed Kalo\u010d\" data-published=\"2021-06-22T10:00:23+02:00\" data-published-day=\"Tuesday\">\n    <div class=\"entry-thumbnail article-thumbnail\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2021\/06\/Swimming-profimedia-0610604957-CVR-150x150.webp\"><a href=\"https:\/\/www.welovecycling.com\/sk\/2021\/06\/22\/cyklistika-alebo-plavanie-co-je-lepsie\/\" class=\"image-holder\" target=\"_self\"><img decoding=\"async\" loading=\"lazy\" class=\"\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2021\/06\/Swimming-profimedia-0610604957-CVR-1024x450.webp\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2021\/06\/Swimming-profimedia-0610604957-CVR.webp 1366w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2021\/06\/Swimming-profimedia-0610604957-CVR-300x132.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2021\/06\/Swimming-profimedia-0610604957-CVR-1024x450.webp 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2021\/06\/Swimming-profimedia-0610604957-CVR-768x337.webp 768w\" width=\"1024\" height=\"450\" sizes=\"auto, (min-width: 1200px) 456px, (min-width: 768px) 38vw, 100vw\" alt=\"cyklistika-alebo-plavanie-co-je-lepsie\"\/><\/a><\/div>    <div class=\"entry-meta\">\n        <a class=\"label label-secondary post-category\" href=\"https:\/\/www.welovecycling.com\/sk\/category\/zdravie-trening\/\" title=\"Zdravie a tr\u00e9ning\">Zdravie a tr\u00e9ning<\/a>\n    <\/div>\n    <div class=\"entry-details\">\n        <a href=\"https:\/\/www.welovecycling.com\/sk\/2021\/06\/22\/cyklistika-alebo-plavanie-co-je-lepsie\/\" class='entry-title-wrapper'>\n            <h3 class=\"entry-title\"><span>Cyklistika alebo pl\u00e1vanie: \u010co je lep\u0161ie?<\/span><\/h3>\n        <\/a>\n    <\/div>\n    <\/article>\n<\/div>\n<p><em>&#8222;Existuje ve\u013ea strat\u00e9gi\u00ed \u017eivotn\u00e9ho \u0161t\u00fdlu, o ktor\u00fdch vieme, \u017ee m\u00f4\u017eu \u013eu\u010fom pom\u00f4c\u0165 udr\u017ea\u0165 si kardiovaskul\u00e1rne zdravie s prib\u00fadaj\u00facim vekom.&#8220; Ale realita je tak\u00e1, \u017ee vy\u017eaduj\u00fa ve\u013ea \u010dasu a \u00fasilia, a pre niektor\u00fdch \u013eud\u00ed m\u00f4\u017eu by\u0165 n\u00e1kladn\u00e9 a \u0165a\u017eko dostupn\u00e9. IMST je mo\u017en\u00e9 zvl\u00e1dnu\u0165 za 5 min\u00fat doma pri sledovan\u00ed telev\u00edzie,\u201c<\/em> povedal ved\u00faci autor \u0161t\u00fadie Daniel Craighead.<\/p>\n<div class=\"embed-controller-wrapper\">\n<div class=\"embed-wrapper\"><iframe title=\"Lowering Blood Pressure in 5 Minutes\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/3KueabH8B8M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<p>Na testovanie tejto novej met\u00f3dy v\u00fdskumn\u00edci prijali 36 dospel\u00fdch so zv\u00fd\u0161en\u00fdm systolick\u00fdm krvn\u00fdm tlakom. Polovica z nich robila nov\u00fa met\u00f3du IMST po\u010das 6 t\u00fd\u017ed\u0148ov a druh\u00e1 polovica robila placebo syst\u00e9m s ove\u013ea ni\u017e\u0161ou intenzitou.<\/p>\n<h2><strong>V\u00fdhody sa pohybuj\u00fa v rozmedz\u00ed od ni\u017e\u0161ieho krvn\u00e9ho tlaku po \u0161portov\u00fd v\u00fdkon<\/strong><\/h2>\n<p>V\u00fdsledky boli celkom p\u00f4sobiv\u00e9. Tie boli pozorovan\u00e9 v skupine IMST v porovnan\u00ed s placebo skupinou.<\/p>\n<ul>\n<li>9 bodov\u00fd pokles krvn\u00e9ho tlaku.<\/li>\n<li>45 % zlep\u0161enie schopnosti tepien expandova\u0165.<\/li>\n<li>N\u00e1rast mno\u017estva oxidu dusnat\u00e9ho, ktor\u00fd zabra\u0148uje tvorbe plakov.<\/li>\n<li>Ni\u017e\u0161ie markery z\u00e1palu a oxida\u010dn\u00e9ho stresu.<\/li>\n<li>Zlep\u0161enie mozgovej funkcie a telesnej zdatnosti.<\/li>\n<\/ul>\n<p>Toto 5-min\u00fatov\u00e9 cvi\u010denie dok\u00e1zalo zn\u00ed\u017ei\u0165 systolick\u00fd krvn\u00fd tlak o 9 bodov. To zvy\u010dajne vy\u017eaduje 30 min\u00fat ch\u00f4dze 5 dn\u00ed v t\u00fd\u017edni alebo lieky na krvn\u00fd tlak. A najlep\u0161ie je, \u017ee toto zlep\u0161enie si \u00fa\u010dastn\u00edci zachovali aj 6 t\u00fd\u017ed\u0148ov po tom, \u010do prestali s med\u00f3dou IMST.<\/p>\n<p><em>&#8222;Zistili sme, \u017ee nielen\u017ee je to \u010dasovo efekt\u00edvnej\u0161ie ako tradi\u010dn\u00e9 cvi\u010debn\u00e9 programy, ale v\u00fdhody m\u00f4\u017eu by\u0165 aj dlh\u0161ie,&#8220;<\/em> uviedol Craighead.<\/p>\n<p><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2021\/10\/breathing-1080x1080.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-13083\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2021\/10\/breathing-1080x1080.png\" alt=\"\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<p>Predbe\u017en\u00e9 v\u00fdsledky tie\u017e nazna\u010dovali, \u017ee met\u00f3da IMST zlep\u0161ila niektor\u00e9 meran\u00e9 mozgov\u00e9 funkcie a telesn\u00fa zdatnos\u0165. A predch\u00e1dzaj\u00face \u0161t\u00fadie od in\u00fdch vedcov uk\u00e1zali, \u017ee tieto v\u00fdsledky m\u00f4\u017eu by\u0165 u\u017eito\u010dn\u00e9 pre zlep\u0161enie \u0161portov\u00e9ho v\u00fdkonu.<\/p>\n<p><em>&#8222;Ak be\u017e\u00ed\u0161 marat\u00f3n, tvoje d\u00fdchacie svaly sa unavia a za\u010dn\u00fa bra\u0165 krv z kostrov\u00fdch svalov. Ide o to, \u017ee ak si vybudujete vytrvalos\u0165 d\u00fdchac\u00edch svalov, nestane sa to a va\u0161e nohy nebud\u00fa tak unaven\u00e9,\u201c<\/em> povedal Craighead.<\/p>\n<h2><strong>Sk\u00faste niektor\u00e9 dychov\u00e9 cvi\u010denia sami<\/strong><\/h2>\n<p>IMST met\u00f3da sa uk\u00e1zala ako mimoriadne bezpe\u010dn\u00e1 a v\u00fdskumn\u00e1 skupina vyv\u00edja aplik\u00e1ciu pre smartf\u00f3ny, ktor\u00e1 \u013eu\u010fom umo\u017en\u00ed pou\u017e\u00edva\u0165 met\u00f3du doma pomocou u\u017e komer\u010dne dostupn\u00fdch zariaden\u00ed.<\/p>\n<p><em>&#8222;Je \u013eahk\u00e9 to urobi\u0165, netrv\u00e1 to dlho a mysl\u00edme si, \u017ee to m\u00e1 ve\u013ek\u00fd potenci\u00e1l pom\u00f4c\u0165 mnoh\u00fdm \u013eu\u010fom,&#8220;<\/em> povedal Craighead.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cvi\u010d\u00edte d\u00fdchacie svaly? Mo\u017eno by ste mali za\u010da\u0165! Nov\u00e1 \u0161t\u00fadia ukazuje, \u017ee aj ve\u013emi kr\u00e1tke dychov\u00e9 cvi\u010denie m\u00f4\u017ee by\u0165 prospe\u0161n\u00e9 [&hellip;]<\/p>\n","protected":false},"author":81,"featured_media":9438,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[115,323,1219,55,1097,1098,161],"global-categories":[],"class_list":["post-13081","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-cestna-cyklistika","tag-cvicenie","tag-studia","tag-trening","tag-vykon","tag-vykonnost","tag-zdravie"],"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>5-minutove-dychove-cvicenia-d\u00fdchac\u00edch svalov-lep\u0161ie ako cvi\u010denie<\/title>\n<meta name=\"description\" content=\"Cvi\u010d\u00edte d\u00fdchacie svaly? 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Nov\u00e1 \u0161t\u00fadia ukazuje, \u017ee aj ve\u013emi kr\u00e1tke dychov\u00e9 cvi\u010denie m\u00f4\u017ee by\u0165 prospe\u0161n\u00e9 pre va\u0161e zdravie.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/sk\/2021\/10\/06\/5-minutove-dychove-cvicenie-ktore-je-dobre-na-znizenie-krvneho-tlaku\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling Slovensko\" \/>\n<meta property=\"article:published_time\" content=\"2021-10-06T08:00:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-10-07T06:51:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2020\/03\/Catching-Breath-CVR.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1366\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\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=\"6\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/sk\/2021\/10\/06\/5-minutove-dychove-cvicenie-ktore-je-dobre-na-znizenie-krvneho-tlaku\/\",\"url\":\"https:\/\/www.welovecycling.com\/sk\/2021\/10\/06\/5-minutove-dychove-cvicenie-ktore-je-dobre-na-znizenie-krvneho-tlaku\/\",\"name\":\"5-minutove-dychove-cvicenia-d\u00fdchac\u00edch svalov-lep\u0161ie ako cvi\u010denie\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/sk\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/sk\/2021\/10\/06\/5-minutove-dychove-cvicenie-ktore-je-dobre-na-znizenie-krvneho-tlaku\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/sk\/2021\/10\/06\/5-minutove-dychove-cvicenie-ktore-je-dobre-na-znizenie-krvneho-tlaku\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2020\/03\/Catching-Breath-CVR.webp\",\"datePublished\":\"2021-10-06T08:00:59+00:00\",\"dateModified\":\"2021-10-07T06:51:14+00:00\",\"author\":{\"@id\":\"\"},\"description\":\"Cvi\u010d\u00edte d\u00fdchacie svaly? 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