{"id":17629,"date":"2023-06-22T10:21:15","date_gmt":"2023-06-22T08:21:15","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=17629"},"modified":"2023-06-22T10:21:15","modified_gmt":"2023-06-22T08:21:15","slug":"moze-pravidelne-bicyklovanie-pomoct-v-pripade-zleho-spanku","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2023\/06\/22\/moze-pravidelne-bicyklovanie-pomoct-v-pripade-zleho-spanku\/","title":{"rendered":"M\u00f4\u017ee pravideln\u00e9 bicyklovanie pom\u00f4c\u0165 v pr\u00edpade zl\u00e9ho sp\u00e1nku?"},"content":{"rendered":"

Sp\u00e1nok a cvi\u010denie s\u00fa k\u013e\u00fa\u010dov\u00e9 pre celkov\u00e9 zdravie \u010dloveka. Nov\u00e1 \u0161t\u00fadia v\u0161ak nazna\u010duje, \u017ee cvi\u010denie m\u00f4\u017ee pom\u00f4c\u0165 vyrovna\u0165 sa s\u00a0nepriazniv\u00fdmi n\u00e1sledkami zl\u00e9ho sp\u00e1nku. Tento \u010dl\u00e1nok sa bli\u017e\u0161ie pozrie, ak\u00fd s\u00favis je medzi cvi\u010den\u00edm a sp\u00e1nkom.<\/strong><\/p>\n

<\/p>\n

T\u00edm v\u00fdskumn\u00edkov sa vo svojej novej \u0161t\u00fadii sna\u017eil lep\u0161ie pochopi\u0165 v\u00fdhody cvi\u010denia, a to anal\u00fdzou \u00fadajov od viac ako 92 000 dospel\u00fdch z Anglicka, vo veku 40-73 rokov. \u00da\u010dastn\u00edci nosili po\u010das rokov 2013 a\u017e 2015 n\u00e1ramky, ktor\u00e9 merali kvalitu ich sp\u00e1nku, ako aj cvi\u010debn\u00e9 n\u00e1vyky. Vedci potom nieko\u013eko rokov sledovali zdravotn\u00e9 v\u00fdsledky \u00fa\u010dastn\u00edkov, aby presk\u00famali vz\u0165ah medzi sp\u00e1nkom, cvi\u010den\u00edm a celkov\u00fdm zdrav\u00edm.<\/strong><\/span><\/p>\n

Vedci vych\u00e1dzali z mnoh\u00fdch predch\u00e1dzaj\u00facich v\u00fdskumov, ktor\u00e9 uk\u00e1zali, \u017ee sp\u00e1nok a\u00a0dobr\u00e1 kond\u00edcia s\u00fa nevyhnutn\u00e9 pre celkov\u00e9 zdravie.<\/strong> T\u00e1to nov\u00e1 \u0161t\u00fadia v\u0161ak pridala do n\u00e1\u0161ho s\u00fa\u010dasn\u00e9ho ch\u00e1pania zauj\u00edmav\u00e9 zistenia.<\/span><\/p>\n

150 min\u00fat cvi\u010denia t\u00fd\u017edenne a zl\u00fd sp\u00e1nok<\/strong><\/h2>\n

Prv\u00e9 zistenie \u0161t\u00fadie nebolo prekvapuj\u00face. \u00da\u010dastn\u00edci so zl\u00fdm sp\u00e1nkom a n\u00edzkou \u00farov\u0148ou cvi\u010denia mali vy\u0161\u0161ie riziko \u00famrtnosti, vr\u00e1tane rakoviny a kardiovaskul\u00e1rnych ochoren\u00ed. Na druhej strane \u0161t\u00fadia tie\u017e zistila, \u017ee t\u00ed, ktor\u00ed sa venovali cvi\u010deniu na vysokej \u00farovni, nevykazovali zv\u00fd\u0161en\u00e9 riziko \u00famrtia, aj ke\u010f spali menej ako 6 hod\u00edn po\u010das noci.<\/strong> V\u00fdskum nazna\u010duje, \u017ee absolvovanie 150 min\u00fat miernej a\u017e intenz\u00edvnej fyzickej aktivity t\u00fd\u017edenne, m\u00f4\u017ee zmierni\u0165 niektor\u00e9 zdravotn\u00e9 n\u00e1sledky spojen\u00e9 so zl\u00fdm sp\u00e1nkom.<\/p>\n

Rie\u0161enie je jednoduch\u00e9: ak pr\u00e1ve teraz nedok\u00e1\u017eete ovplyvni\u0165 svoj zl\u00fd sp\u00e1nok, mali by ste si aspo\u0148 napl\u00e1nova\u0165 \u010das na miernu alebo intenz\u00edvnu fyzick\u00fa aktivitu.<\/strong><\/p>\n

\"Man<\/a>
\u013dudia, ktor\u00ed sp\u00e1vaj\u00fa dobre, maj\u00fa tendenciu dr\u017ea\u0165 sa svojich cvi\u010debn\u00fdch pl\u00e1nov a aj zdrav\u00e9ho stravovania, v pr\u00edpade, \u017ee sa sna\u017eia schudn\u00fa\u0165. \u00a9 Profimedia<\/figcaption><\/figure>\n

Ako m\u00f4\u017ee cvi\u010denie kompenzova\u0165 zl\u00fd sp\u00e1nok?<\/strong><\/h2>\n

Existuje nieko\u013eko mo\u017en\u00fdch vysvetlen\u00ed t\u00fdchto nov\u00fdch zisten\u00ed. Je to preto, \u017ee cvi\u010denie m\u00f4\u017ee zn\u00ed\u017ei\u0165 z\u00e1pal a regulova\u0165 metabolizmus, ako aj aktivitu sympatick\u00e9ho nervov\u00e9ho syst\u00e9mu. Zlep\u0161uje tie\u017e krvn\u00fd tlak a citlivos\u0165 na inzul\u00edn.<\/strong> Cvi\u010denie navy\u0161e zvy\u0161uje produkciu adenoz\u00ednu v mozgu, ktor\u00fd funguje ako prirodzen\u00fd pomocn\u00edk pri sp\u00e1nku. \u010c\u00edm viac adenoz\u00ednu sa vytvor\u00ed po\u010das d\u0148a, t\u00fdm \u013eah\u0161ie sa v\u00e1m ve\u010der zasp\u00ed a t\u00fdm pokojnej\u0161ia a osvie\u017euj\u00faca bude va\u0161a \u010fal\u0161ia noc sp\u00e1nku.<\/p>\n

Rizik\u00e1 zl\u00e9ho sp\u00e1nku<\/strong><\/h2>\n

M\u00f4\u017ee by\u0165 l\u00e1kav\u00e9 obetova\u0165 sp\u00e1nok a namiesto toho si trochu zacvi\u010di\u0165. Bohu\u017eia\u013e, s\u00fa s t\u00fdm spojen\u00e9 rizik\u00e1, a to aj pri zoh\u013eadnen\u00ed priazniv\u00e9ho vplyvu cvi\u010denia na sp\u00e1nok. Ak napr\u00edklad nesp\u00edte, m\u00f4\u017ee v\u00e1m ch\u00fdba\u0165 energia na to, aby ste zostali po\u010das d\u0148a akt\u00edvni a jazdili pravidelne na bicykli.<\/p>\n

Mali by sa zv\u00e1\u017ei\u0165 aj individu\u00e1lne rozdiely v potreb\u00e1ch sp\u00e1nku,<\/strong> preto\u017ee niektor\u00ed \u013eudia m\u00f4\u017eu dobre fungova\u0165 s krat\u0161\u00edm po\u010dtom hod\u00edn sp\u00e1nku, no in\u00ed bud\u00fa ma\u0165 nesk\u00f4r nepriazniv\u00e9 zdravotn\u00e9 n\u00e1sledky. Je tie\u017e d\u00f4le\u017eit\u00e9 pam\u00e4ta\u0165 na to, \u017ee \u0161portovci s nedostatkom sp\u00e1nku s\u00fa po\u010das tr\u00e9ningov n\u00e1chylnej\u0161\u00ed na zranenia.<\/p>\n

\n
\"zlepsite-svoj-spanok-zbavte-sa-modreho-svetla\"\/<\/a><\/div>
\n Zdravie a tr\u00e9ning<\/a>\n <\/div>\n
\n \n

Zlep\u0161ite svoj sp\u00e1nok \u2013 zbavte sa \u201emodr\u00e9ho svetla\u201c<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

N\u00e1jdite rovnov\u00e1hu<\/strong><\/h2>\n

T\u00e1to nov\u00e1 \u0161t\u00fadia n\u00e1m d\u00e1va e\u0161te viac d\u00f4vodov na udr\u017eiavanie pravideln\u00e9ho pl\u00e1nu cvi\u010denia. Rozpoznanie a re\u0161pektovanie individu\u00e1lnych potrieb sp\u00e1nku je v\u0161ak nevyhnutn\u00e9,<\/strong> preto\u017ee nie ka\u017ed\u00fd potrebuje rovnak\u00e9 mno\u017estvo odpo\u010dinku, aby mohol dobre fungova\u0165.<\/p>\n

Nakoniec, k\u013e\u00fa\u010dom k udr\u017eaniu optim\u00e1lneho zdravia je n\u00e1js\u0165 rovnov\u00e1hu medzi dosiahnut\u00edm dostato\u010dn\u00e9ho sp\u00e1nku a pravideln\u00fdm cvi\u010den\u00edm.<\/strong> Cyklistika je ur\u010dite skvel\u00fdm tipom ako si kvalitne zacvi\u010di\u0165. Ak chcete p\u00e1r tipov, ako si da\u0165 sp\u00e1nok do poriadku, pozrite si n\u00e1\u0161 \u010dl\u00e1nok o 5 veciach, ktor\u00e9 robi\u0165, ke\u010f ni\u010d nepom\u00e1ha, aby ste spali lep\u0161ie.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Sp\u00e1nok a cvi\u010denie s\u00fa k\u013e\u00fa\u010dov\u00e9 pre celkov\u00e9 zdravie \u010dloveka. Nov\u00e1 \u0161t\u00fadia v\u0161ak nazna\u010duje, \u017ee cvi\u010denie m\u00f4\u017ee pom\u00f4c\u0165 vyrovna\u0165 sa s\u00a0nepriazniv\u00fdmi […]<\/p>\n","protected":false},"author":172,"featured_media":17631,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[684,619,115,546,180,683,340,1219,55,161,623],"global-categories":[],"class_list":["post-17629","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-ako-zaspat","tag-bicyklovanie","tag-cestna-cyklistika","tag-cyklistika","tag-horska-cyklistika","tag-noc","tag-spanok","tag-studia","tag-trening","tag-zdravie","tag-zdravy-zivotny-styl"],"yoast_head":"\nM\u00f4\u017ee pravideln\u00e9 bicyklovanie pom\u00f4c\u0165 v pr\u00edpade zl\u00e9ho sp\u00e1nku?<\/title>\n<meta name=\"description\" content=\"Sp\u00e1nok a cvi\u010denie s\u00fa k\u013e\u00fa\u010dov\u00e9 pre celkov\u00e9 zdravie. 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