{"id":14407,"date":"2022-05-23T10:00:22","date_gmt":"2022-05-23T08:00:22","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=14407"},"modified":"2022-05-20T11:34:27","modified_gmt":"2022-05-20T09:34:27","slug":"vyhody-polarizovaneho-treningu","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2022\/05\/23\/vyhody-polarizovaneho-treningu\/","title":{"rendered":"V\u00fdhody polarizovan\u00e9ho tr\u00e9ningu"},"content":{"rendered":"

Najbe\u017enej\u0161ou radou na budovanie cyklistickej kond\u00edcie je jazda pomaly a stabilne. \u010co zvy\u010dajne znamen\u00e1 tri alebo dokonca \u0161tyri mesiace dlh\u00fdch j\u00e1zd s n\u00edzkou intenzitou, aby ste si postupne posilnili aer\u00f3bny z\u00e1klad a z\u00edskali svoju v\u00fddr\u017e. Funguje to, ale vy\u017eaduje si to ma\u0165 k dispoz\u00edcii tri, \u0161tyri alebo dokonca \u0161es\u0165 hod\u00edn denne na dlh\u00e9 jazdy. Ned\u00e1vna \u0161t\u00fadia z Gentskej univerzity v Belgicku v\u0161ak zistila, \u017ee tr\u00e9ning pri r\u00f4znych intenzit\u00e1ch alebo tr\u00e9ningov\u00fdch z\u00f3nach bol \u00fa\u010dinnej\u0161\u00ed, ako jazda s jednou intenzitou po\u010das dlh\u00fdch obdob\u00ed.<\/strong><\/p>\n

<\/p>\n

V\u00fdskumn\u00edci sledovali mno\u017estvo \u010dasu, ktor\u00fd cyklisti str\u00e1vili v troch r\u00f4znych z\u00f3nach:<\/p>\n

Z\u00f3na 1<\/strong>, pod aer\u00f3bnym prahom, kde m\u00f4\u017eete \u013eahko jazdi\u0165 cel\u00e9 hodiny.
\nZ\u00f3na 2<\/strong>, medzi aer\u00f3bnym prahom a anaer\u00f3bnym prahom alebo \u013eahko-\u0165a\u017ek\u00e1.
\nZ\u00f3na 3<\/strong>, nad anaer\u00f3bnym prahom, kde za\u010d\u00edna utrpenie. <\/p>\n

T\u00ed, ktor\u00ed str\u00e1vili najviac \u010dasu v z\u00f3nach 1 a 3 namiesto z\u00f3ny 2, sa te\u0161ili v\u00fdrazn\u00e9mu zv\u00fd\u0161eniu ich anaer\u00f3bnej sily. T\u00e1to strat\u00e9gia sa naz\u00fdva polarizovan\u00fd tr\u00e9ning. Ten zah\u0155\u0148a striedanie \u0165a\u017ek\u00fdch a \u013eahk\u00fdch dn\u00ed alebo \u0165a\u017ek\u00fdch a \u013eahk\u00fdch jazdeck\u00fdch obdob\u00ed. Polarizovan\u00fd tr\u00e9ning si vy\u017eaduje pracova\u0165 na extr\u00e9moch intenzity jazdy.<\/strong> To znamen\u00e1, \u017ee prejdete z ve\u013emi intenz\u00edvnej na uvo\u013enen\u00fa jazdu.<\/p>\n

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

Pod\u013ea cvi\u010debn\u00e9ho fyziol\u00f3ga Paula Laursena z laborat\u00f3ria pre \u0161koliace slu\u017eby Plews a Prof<\/a>: \u201eVa\u0161a [kondi\u010dn\u00e1] \u201ez\u00e1klad\u0148a“ z\u00e1vis\u00ed od va\u0161ej mitochondri\u00e1lnej kapacity. V\u00fdskum ukazuje, \u017ee k\u00fdm dlh\u0161ie cvi\u010denie s ni\u017e\u0161ou intenzitou zvy\u0161uje po\u010det mitochondri\u00ed vo va\u0161ich bunk\u00e1ch, vysoko intenz\u00edvny tr\u00e9ning rob\u00ed tieto mitochondrie silnej\u0161\u00edmi.\u201c<\/em> Mitochondrie s\u00fa membr\u00e1novo viazan\u00e9 bunkov\u00e9 organely (jednotn\u00e9 \u010d\u00edslo: mitochondrie). Tie generuj\u00fa v\u00e4\u010d\u0161inu chemickej energie potrebnej na nap\u00e1janie biochemick\u00fdch reakci\u00ed vo va\u0161ich bunk\u00e1ch.<\/strong> Jednoduch\u0161ie povedan\u00e9, s\u00fa hnacou silou bunky, preto\u017ee pom\u00e1haj\u00fa premie\u0148a\u0165 energiu, ktor\u00fa berieme z potravy, na energiu, ktor\u00fa bunka dok\u00e1\u017ee vyu\u017ei\u0165. Tak\u017ee siln\u00e9 mitochondrie vo va\u0161ich bunk\u00e1ch z v\u00e1s robia v\u00fdkonnej\u0161ieho cyklistu.<\/p>\n

Navy\u0161e, ke\u010f rob\u00edte s\u00e9riu (alebo najm\u00e4 viac s\u00e9ri\u00ed) intervalov s vysokou intenzitou, va\u0161a srdcov\u00e1 frekvencia zost\u00e1va zv\u00fd\u0161en\u00e1 aj po\u010das obdobia \u201ezotavenia\u201c. Teda, ke\u010f bicyklujete pohodln\u00fdm tempom. To prospieva v\u00e1\u0161mu aer\u00f3bnemu energetick\u00e9mu syst\u00e9mu, najm\u00e4 ke\u010f v\u00e1\u0161 tr\u00e9ning postupuje. Intervalov\u00fd tr\u00e9ning teda zvy\u0161uje cyklistick\u00fa vytrvalos\u0165, aj ke\u010f ste u\u017e fit. \u201eN\u00e1\u0161 v\u00fdskum zistil, \u017ee ke\u010f dobre tr\u00e9novan\u00ed cyklisti absolvovali dve intervalov\u00e9 sedenia t\u00fd\u017edenne, po\u010das troch a\u017e \u0161iestich t\u00fd\u017ed\u0148ov, ich VO2 max, maxim\u00e1lny aer\u00f3bny v\u00fdkon a vytrvalostn\u00fd v\u00fdkon sa zlep\u0161ili o 2 a\u017e 4 percent\u00e1,\u201c<\/em> povedal Laursen.<\/p>\n

Poznamenal, \u017ee najlep\u0161\u00edm sp\u00f4sobom, ako vybudova\u0165 vytrvalos\u0165, je zmie\u0161a\u0165 rozlo\u017eenie intenzity tr\u00e9ningu. Pokia\u013e ide o z\u00f3ny srdcovej frekvencie. Pod\u013ea neho by asi 80 percent va\u0161ich j\u00e1zd malo by\u0165 v intenzite z\u00f3ny 2 a asi 20 percent vo vysokej a\u017e ve\u013emi vysokej intenzite alebo zmes z\u00f3n 3 a\u017e 5 po\u010das t\u00fd\u017ed\u0148a. Tieto intervaly by sa mali pohybova\u0165 od 30 sek\u00fand do 5 min\u00fat pri ve\u013emi vysokej intenzite<\/strong>, v\u010faka \u010domu s\u00fa va\u0161e vl\u00e1kna r\u00fdchleho \u0161printu \u010dasom odolnej\u0161ie vo\u010di \u00fanave.<\/p>\n

\u201eZaradenie troch a\u017e \u0161iestich tak\u00fdchto intenz\u00edvnych intervalov\u00fdch tr\u00e9ningov na p\u00e1lenie n\u00f4h (dajte si jednu a\u017e dve min\u00faty na regener\u00e1ciu) m\u00f4\u017ee ma\u0165 p\u00f4sobiv\u00e9 \u00fa\u010dinky,\u201c<\/em> povedal Laursen. A ke\u010f budete c\u00edti\u0165, \u017ee v\u00e1\u0161 fitness level sa zlep\u0161uje, m\u00f4\u017eete zv\u00fd\u0161i\u0165 po\u010det opakovan\u00ed a ich intenzitu. Najlep\u0161ie je vykon\u00e1va\u0165 tieto sedenia dvakr\u00e1t t\u00fd\u017edenne s aspo\u0148 jedn\u00fdm d\u0148om regener\u00e1cie. A nezabudnite v\u017edy jes\u0165 vyv\u00e1\u017een\u00fa stravu, ma\u0165 dostatok sp\u00e1nku a po\u010d\u00fava\u0165 svoje telo. Povie v\u00e1m, kedy je dos\u0165.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Najbe\u017enej\u0161ou radou na budovanie cyklistickej kond\u00edcie je jazda pomaly a stabilne. \u010co zvy\u010dajne znamen\u00e1 tri alebo dokonca \u0161tyri mesiace dlh\u00fdch […]<\/p>\n","protected":false},"author":81,"featured_media":14409,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[115,1307,1194,180,1505,1219,55,1097,1098,1095,161,623],"global-categories":[],"class_list":["post-14407","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-cestna-cyklistika","tag-domaci-trening","tag-fitness","tag-horska-cyklistika","tag-polarizovany-trening","tag-studia","tag-trening","tag-vykon","tag-vykonnost","tag-vyskum","tag-zdravie","tag-zdravy-zivotny-styl"],"yoast_head":"\nV\u00fdhody polarizovan\u00e9ho tr\u00e9ningu - \u0160koda We Love Cycling Slovensko<\/title>\n<meta name=\"description\" content=\"Polarizovan\u00fd tr\u00e9ning si vy\u017eaduje pracova\u0165 na extr\u00e9moch intenzity jazdy, to znamen\u00e1, \u017ee prejdete z ve\u013emi intenz\u00edvnej na uvo\u013enen\u00fa jazdu.\" \/>\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\/sk\/2022\/05\/23\/vyhody-polarizovaneho-treningu\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"V\u00fdhody polarizovan\u00e9ho tr\u00e9ningu\" \/>\n<meta property=\"og:description\" content=\"Polarizovan\u00fd tr\u00e9ning si vy\u017eaduje pracova\u0165 na extr\u00e9moch intenzity jazdy, to znamen\u00e1, \u017ee prejdete z ve\u013emi intenz\u00edvnej na uvo\u013enen\u00fa jazdu.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/sk\/2022\/05\/23\/vyhody-polarizovaneho-treningu\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling Slovensko\" \/>\n<meta property=\"article:published_time\" content=\"2022-05-23T08:00:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2022\/05\/Cycling-training-profimedia-0628911469-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=\"Siegfried Mortkowitz\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/sk\/2022\/05\/23\/vyhody-polarizovaneho-treningu\/\",\"url\":\"https:\/\/www.welovecycling.com\/sk\/2022\/05\/23\/vyhody-polarizovaneho-treningu\/\",\"name\":\"V\u00fdhody polarizovan\u00e9ho tr\u00e9ningu - 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