{"id":18719,"date":"2024-02-07T12:33:46","date_gmt":"2024-02-07T11:33:46","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=18719"},"modified":"2024-02-07T12:33:46","modified_gmt":"2024-02-07T11:33:46","slug":"bicyklovanie-aj-posilnovanie-pocas-jedneho-dna","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2024\/02\/07\/bicyklovanie-aj-posilnovanie-pocas-jedneho-dna\/","title":{"rendered":"Bicyklovanie aj posil\u0148ovanie po\u010das jedn\u00e9ho d\u0148a?"},"content":{"rendered":"

Silov\u00fd tr\u00e9ning a cyklistika s\u00fa pre \u0161portovcov prospe\u0161n\u00e9. Vytrvalostn\u00fd tr\u00e9ning je samozrejme d\u00f4le\u017eit\u00fd pre v\u00fdkon, ale silov\u00fd tr\u00e9ning je rozhoduj\u00faci pre prevenciu zranen\u00ed, celkov\u00e9 zdravie a dlhovekos\u0165. Ot\u00e1zkou teda je: mali by ste sa pok\u00fasi\u0165 vtesna\u0165 oboje tieto aktivity do jedn\u00e9ho d\u0148a?<\/strong><\/p>\n

<\/p>\n

Veda hovor\u00ed, \u017ee si navz\u00e1jom odporuj\u00fa<\/b>\u00a0<\/b><\/h2>\n

V\u00fdskum ukazuje, \u017ee oba typy tr\u00e9ningov vysielaj\u00fa v\u00e1\u0161mu telu potenci\u00e1lne protichodn\u00e9 sign\u00e1ly.<\/strong> Vytrvalostn\u00e9<\/a> cvi\u010denie, ako je bicyklovanie, aktivuje AMPK, enz\u00fdm reguluj\u00faci bunkov\u00fa energiu, ktor\u00e1 zvy\u0161uje mitochondri\u00e1lnu synt\u00e9zu.\u00a0<\/span><\/p>\n

Silov\u00fd tr\u00e9ning na druhej strane aktivuje mTOR, enz\u00fdm kontroluj\u00faci rast buniek, ktor\u00fd zvy\u0161uje synt\u00e9zu svalov\u00fdch bielkov\u00edn. Probl\u00e9m je v tom, \u017ee zv\u00fd\u0161en\u00e1 AMPK m\u00f4\u017ee zn\u00ed\u017ei\u0165 aktivitu mTOR, \u010do nazna\u010duje potenci\u00e1lny konflikt pri s\u00fa\u010dasnom dosiahnut\u00ed maxim\u00e1lnej sily a vytrvalosti.<\/span><\/p>\n

Z\u00e1kladom je vyv\u00e1\u017eenie oboch typov tr\u00e9ningov<\/b><\/h2>\n

Ide o to, \u017ee tento interferen\u010dn\u00fd efekt nie je dostato\u010dne zmyslupln\u00fd pre v\u00e4\u010d\u0161inu \u013eud\u00ed, najm\u00e4 pre amat\u00e9rov, ktor\u00ed jazdia hlavne pre zdravie a z\u00e1bavu. Celkov\u00e9 v\u00fdhody silov\u00e9ho aj vytrvalostn\u00e9ho tr\u00e9ningu s\u00fa dostato\u010dne v\u00fdznamn\u00e9 na to, aby ka\u017ed\u00fd pod\u013ea mo\u017enosti robil oboje.<\/strong> K\u013e\u00fa\u010dom je n\u00e1js\u0165 spr\u00e1vnu rovnov\u00e1hu na z\u00e1klade individu\u00e1lnych cie\u013eov a \u0161pecifick\u00fdch po\u017eiadaviek cyklistiky.<\/span><\/p>\n

Existuj\u00fa tri sp\u00f4soby, ako zaradi\u0165 silov\u00fd tr\u00e9ning do va\u0161ej be\u017enej cyklistickej rutiny \u2013 ka\u017ed\u00fd z nich v in\u00fd de\u0148, oboje v ten ist\u00fd de\u0148 a oboje v r\u00e1mci jedn\u00e9ho tr\u00e9ningu. Tu s\u00fa v\u00fdhody a nev\u00fdhody t\u00fdchto pr\u00edstupov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu pri v\u00fdbere.<\/span><\/p>\n

\"Weight<\/a>
Silov\u00fd tr\u00e9ning a cyklistika s\u00fa pre cyklistov prospe\u0161n\u00e9.<\/span><\/figcaption><\/figure>\n

Tr\u00e9ning sily a vytrvalosti v jednotliv\u00fdch d\u0148och<\/b><\/h2>\n

T\u00e1to mo\u017enos\u0165 je teoreticky najlep\u0161ia, preto\u017ee sa vyhnete tomu, aby ste svojmu telu posielali protichodn\u00e9 sign\u00e1ly z dvoch r\u00f4znych typov tr\u00e9ningu. Bohu\u017eia\u013e, pre v\u00e4\u010d\u0161inu \u010dasovo zanepr\u00e1zdnen\u00fdch amat\u00e9rov to nie je praktick\u00e9. M\u00f4\u017eete sk\u00fasi\u0165 urobi\u0165 dva silov\u00e9 tr\u00e9ningy a jednu intervalov\u00fa jazdu po\u010das pracovn\u00e9ho t\u00fd\u017ed\u0148a a potom dve dlh\u00e9 vytrvalostn\u00e9 jazdy cez v\u00edkend.<\/strong> Zost\u00e1vaj\u00fa dva dni odpo\u010dinku na zotavenie. \u017dia\u013e, ma\u0165 p\u00e4\u0165 cvi\u010debn\u00fdch dn\u00ed je pre mnoh\u00fdch cyklistov n\u00e1ro\u010dn\u00e9. Navy\u0161e, tento objem bicyklovania m\u00f4\u017ee sta\u010di\u0165 na z\u00e1kladn\u00fd tr\u00e9ning mimo sez\u00f3ny, ale nebude to sta\u010di\u0165 na spr\u00e1vne budovanie vysok\u00e9ho v\u00fdkonu, ke\u010f sa bl\u00ed\u017ei pretekanie.<\/span><\/p>\n

Oba tr\u00e9ningy v ten ist\u00fd de\u0148<\/b><\/h2>\n

Ak ste schopn\u00ed skombinova\u0165 rann\u00fa jazdu s ve\u010dern\u00fdm posil\u0148ovan\u00edm dva dni v t\u00fd\u017edni, potom by to mohlo by\u0165 pre v\u00e1s optim\u00e1lne rie\u0161enie.<\/strong> To v\u00e1m umo\u017en\u00ed dostatok oddychov\u00fdch dn\u00ed a n\u00e1ro\u010dn\u00fdch cyklistick\u00fdch dn\u00ed po\u010das zvy\u0161ku t\u00fd\u017ed\u0148a aj v t\u00fdch najn\u00e1ro\u010dnej\u0161\u00edch f\u00e1zach sez\u00f3ny. Tu je nieko\u013eko tipov, ako zo svojich dvoch dn\u00ed vy\u0165a\u017ei\u0165 maximum.<\/span><\/p>\n

    \n
  • Doprajte si aspo\u0148 tri hodiny odpo\u010dinku medzi jazdou a posil\u0148ovan\u00edm. T\u00fdm sa minimalizuj\u00fa konfliktn\u00e9 sign\u00e1ly op\u00edsan\u00e9 vy\u0161\u0161ie.<\/span><\/li>\n
  • Ak pl\u00e1nujete intervaly, zara\u010fte jazdu na biku ako prv\u00fd \u0161port d\u0148a. Na spr\u00e1vne zasiahnutie vysokej intenzity na bicykli potrebujete \u010derstv\u00e9 nohy.<\/span><\/li>\n
  • Ak pl\u00e1nujete nen\u00e1ro\u010dn\u00fa vytrvalostn\u00fa jazdu do dvoch hod\u00edn, m\u00f4\u017eete za\u010da\u0165 de\u0148 silov\u00fdm tr\u00e9ningom. Dokonca aj unaven\u00e9 nohy zvl\u00e1dnu jazdu v pohodovom tempe.\u00a0<\/span><\/li>\n<\/ul>\n

    Zdvojen\u00fd tr\u00e9ning\u00a0<\/b><\/h2>\n

    Ak nie ste vysoko s\u00fa\u0165a\u017eiv\u00fd cyklista a m\u00e1te probl\u00e9m zaradi\u0165 do svojho programu viacero tr\u00e9ningov\u00fdch dn\u00ed v t\u00fd\u017edni, toto m\u00f4\u017ee by\u0165 cesta pre v\u00e1s. Tu je nieko\u013eko tipov, aby zdvojen\u00e9 tr\u00e9ningy fungovali.<\/span><\/p>\n

      \n
    • \u00a0Ak rob\u00edte silov\u00fd tr\u00e9ning predt\u00fdm, ako vyraz\u00edte na bicykel, zamerajte sa na robenie aktiva\u010dn\u00fdch cvi\u010den\u00ed iba s telesnou hmotnos\u0165ou. Veci ako most\u00edky, bru\u0161\u00e1ky, drepy, skoky alebo v\u00fdpady s\u00fa dobrou vo\u013ebou. Aktivuj\u00fa svalov\u00e9 skupiny, ktor\u00e9 budete pou\u017e\u00edva\u0165 na bicykli, bez toho, aby ich pr\u00edli\u0161 za\u0165a\u017eovali.<\/span><\/li>\n
    • Ak zdv\u00edhate z\u00e1va\u017eia, urobte to po jazde. Je bezpe\u010dnej\u0161ie jazdi\u0165 s \u010derstv\u00fdmi nohami a rukami, ke\u010f sa potrebujete pohybova\u0165 v ter\u00e9ne a prem\u00e1vke. Za\u010da\u0165 silov\u00e9 cvi\u010denie s unaven\u00fdmi nohami znamen\u00e1, \u017ee mo\u017eno budete potrebova\u0165 men\u0161iu v\u00e1hu, aby ste dostali rovnak\u00fd stimul. Dokon\u010dite s\u00e9rie \u00f4smich opakovan\u00ed, pri\u010dom m\u00e1te v z\u00e1lohe aspo\u0148 dve opakovania, necvi\u010dte naplno.<\/span><\/li>\n
    • Vo v\u0161eobecnosti venujte viac \u010dasu silov\u00e9mu tr\u00e9ningu hornej \u010dasti tela ako dolnej \u010dasti tela. Je to jednoducho preto, \u017ee v\u00e1\u0161mu celkov\u00e9mu zdraviu ove\u013ea viac prospeje cvi\u010denie r\u00fak, ramien, hrudn\u00edka a chrbta ako n\u00f4h, ktor\u00fdmi predsa len nieko\u013eko hod\u00edn \u0161liapete do ped\u00e1lov.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

      Silov\u00fd tr\u00e9ning a cyklistika s\u00fa pre \u0161portovcov prospe\u0161n\u00e9. Vytrvalostn\u00fd tr\u00e9ning je samozrejme d\u00f4le\u017eit\u00fd pre v\u00fdkon, ale silov\u00fd tr\u00e9ning je rozhoduj\u00faci […]<\/p>\n","protected":false},"author":172,"featured_media":18722,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[619,323,546,1307,532,750,1287,55,675,161,623],"global-categories":[],"class_list":["post-18719","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-bicyklovanie","tag-cvicenie","tag-cyklistika","tag-domaci-trening","tag-jazdenie","tag-kondicia","tag-posilnovanie","tag-trening","tag-vydrz","tag-zdravie","tag-zdravy-zivotny-styl"],"yoast_head":"\nBicyklovanie aj posil\u0148ovanie po\u010das jedn\u00e9ho d\u0148a? - \u0160koda We Love Cycling Slovensko<\/title>\n<meta name=\"description\" content=\"Vytrvalostn\u00fd tr\u00e9ning je pre v\u00fdkon d\u00f4le\u017eit\u00fd, ale silov\u00fd tr\u00e9ning je rozhoduj\u00faci pre prevenciu zranen\u00ed, celkov\u00e9 zdravie a dlhovekos\u0165.\" \/>\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\/2024\/02\/07\/bicyklovanie-aj-posilnovanie-pocas-jedneho-dna\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bicyklovanie aj posil\u0148ovanie po\u010das jedn\u00e9ho d\u0148a?\" \/>\n<meta property=\"og:description\" content=\"Vytrvalostn\u00fd tr\u00e9ning je pre v\u00fdkon d\u00f4le\u017eit\u00fd, ale silov\u00fd tr\u00e9ning je rozhoduj\u00faci pre prevenciu zranen\u00ed, celkov\u00e9 zdravie a dlhovekos\u0165.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/sk\/2024\/02\/07\/bicyklovanie-aj-posilnovanie-pocas-jedneho-dna\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling Slovensko\" \/>\n<meta property=\"article:published_time\" content=\"2024-02-07T11:33:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2024\/02\/Weight-Equipment-profimedia-0837882280-CVR.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"990\" \/>\n\t<meta property=\"og:image:height\" content=\"660\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"dominika\" \/>\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 Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/sk\/2024\/02\/07\/bicyklovanie-aj-posilnovanie-pocas-jedneho-dna\/\",\"url\":\"https:\/\/www.welovecycling.com\/sk\/2024\/02\/07\/bicyklovanie-aj-posilnovanie-pocas-jedneho-dna\/\",\"name\":\"Bicyklovanie aj posil\u0148ovanie po\u010das jedn\u00e9ho d\u0148a? 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