S p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem \u2013 zejm\u00e9na po 60. roce \u2013 se touha z\u016fstat aktivn\u00ed st\u00e1v\u00e1 b\u011b\u017enou. N\u011bkter\u00e9 obl\u00edben\u00e9 cviky v\u0161ak mohou n\u00e1\u0161 kardiovaskul\u00e1rn\u00ed syst\u00e9m p\u0159et\u00ed\u017eit.<\/p>\n
Srde\u010dn\u00ed specialista p\u0159edstavuje 5 aktivit, kter\u00e9 je t\u0159eba zv\u00e1\u017eit:<\/p>\n
Vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink (HIIT):
\nVysoce intenzivn\u00ed tr\u00e9ninky s p\u0159eru\u0161ovan\u00fdm maxim\u00e1ln\u00edm \u00fasil\u00edm generuj\u00ed vysok\u00e9 tepov\u00e9 frekvence. To m\u016f\u017ee p\u0159et\u00ed\u017eit srdce oslaben\u00e9 v\u011bkem nebo z\u00e1kladn\u00edmi zdravotn\u00edmi probl\u00e9my.<\/p>\n
Sprinty:<\/p>\n
N\u00e1hl\u00e9 zv\u00fd\u0161en\u00ed b\u011b\u017eeck\u00e9ho tempa rychle a v\u00fdznamn\u011b zvy\u0161uje krevn\u00ed tlak, co\u017e p\u0159edstavuje hrozbu pro integritu c\u00e9v.<\/p>\n
Opakovan\u00e9 sk\u00e1k\u00e1n\u00ed nebo intenzivn\u00ed plyometrie:
\nCvi\u010den\u00ed, kter\u00e1 vy\u017eaduj\u00ed trvalou z\u00e1t\u011b\u017e (jako je sk\u00e1k\u00e1n\u00ed p\u0159es p\u0159ek\u00e1\u017eky, sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo nebo \u0161vihadlo), nejen zvy\u0161uj\u00ed srde\u010dn\u00ed z\u00e1t\u011b\u017e, ale tak\u00e9 zp\u016fsobuj\u00ed zna\u010dn\u00e9 opot\u0159eben\u00ed zraniteln\u011bj\u0161\u00edch kloub\u016f. Zved\u00e1n\u00ed velmi t\u011b\u017ek\u00fdch z\u00e1va\u017e\u00ed (izometrick\u00e9 cvi\u010den\u00ed):
\nDr\u017een\u00ed t\u011b\u017ek\u00fdch z\u00e1va\u017e\u00ed ve statick\u00e9 poloze zp\u016fsobuje tlak na c\u00e9vy a rychl\u00fd n\u00e1r\u016fst krevn\u00edho tlaku b\u011bhem cvi\u010den\u00ed, co\u017e m\u016f\u017ee vyvolat nebezpe\u010dn\u00e9 srde\u010dn\u00ed p\u0159\u00edhody.
\nCvi\u010den\u00ed s v\u00e1hou:
\nPou\u017e\u00edv\u00e1n\u00ed dodate\u010dn\u00fdch z\u00e1va\u017e\u00ed bez dozoru m\u016f\u017ee zv\u00fd\u0161it z\u00e1t\u011b\u017e org\u00e1n\u016f a kloub\u016f, zejm\u00e9na u lid\u00ed s kardiovaskul\u00e1rn\u00edm onemocn\u011bn\u00edm.
\nAlternativn\u00ed doporu\u010den\u00ed pro bezpe\u010dn\u00e9 cvi\u010den\u00ed:
\nOdborn\u00edk navrhuje pro osoby star\u0161\u00ed 60 let jemn\u011bj\u0161\u00ed, ale stejn\u011b \u00fa\u010dinn\u00e9 a bezpe\u010dn\u00e9 alternativy:<\/p>\n
Ch\u016fze venku \u2013 p\u0159i st\u0159edn\u00ed intenzit\u011b podporuje stabiln\u00ed srde\u010dn\u00ed frekvenci bez nadm\u011brn\u00e9 agresivity.
\nJemn\u00e9 plav\u00e1n\u00ed nebo aqua aerobic \u2013 zlep\u0161uje kapacitu plic a krevn\u00ed ob\u011bh bez z\u00e1t\u011b\u017ee kloub\u016f.
\nTai\u010di nebo adaptovan\u00e1 j\u00f3ga \u2013 kombinuje kontrolovan\u00e9 d\u00fdch\u00e1n\u00ed, rovnov\u00e1hu a posilov\u00e1n\u00ed, to v\u0161e bez nadm\u011brn\u00e9ho n\u00e1razu.
\nJ\u00edzda na kole na stacion\u00e1rn\u00edm nebo venkovn\u00edm kole (kr\u00e1tk\u00e9 vyj\u00ed\u017e\u010fky) \u2013 umo\u017e\u0148uje postupn\u00e9 nastaven\u00ed intenzity. Lehk\u00fd silov\u00fd tr\u00e9nink \u2013 s mal\u00fdmi \u010dinkami nebo odporov\u00fdmi gumami, ide\u00e1ln\u00ed pro udr\u017een\u00ed svalov\u00e9 hmoty bez p\u0159et\u00ed\u017een\u00ed.
\nKl\u00ed\u010de k bezpe\u010dn\u00e9mu re\u017eimu:
\nL\u00e9ka\u0159sk\u00e9 vy\u0161et\u0159en\u00ed: P\u0159ed zah\u00e1jen\u00edm jak\u00e9koli aktivity se doporu\u010duje kontrola srdce.
\nAktivn\u00ed naslouch\u00e1n\u00ed va\u0161emu t\u011blu: Pokud poci\u0165ujete z\u00e1vrat\u011b, intenzivn\u00ed bu\u0161en\u00ed srdce nebo bolest na hrudi, cvi\u010den\u00ed p\u0159esta\u0148te.
\nPostupn\u00fd postup: Postupn\u011b zvy\u0161ujte d\u00e9lku a intenzitu v z\u00e1vislosti na va\u0161\u00ed adaptaci.
\nPravideln\u00e9 sledov\u00e1n\u00ed: Pou\u017e\u00edvejte monitor tepov\u00e9 frekvence nebo tlakom\u011br ke sledov\u00e1n\u00ed reakc\u00ed va\u0161eho t\u011bla.
\nZ\u016fstat aktivn\u00ed i po 60. roce v\u011bku je nezbytn\u00e9, ale stejn\u011b d\u016fle\u017eit\u00e9 je volit cvi\u010den\u00ed, kter\u00e9 podporuje kardiovaskul\u00e1rn\u00ed zdrav\u00ed.<\/p>\n
Vyh\u00fdb\u00e1n\u00ed se n\u00e1hl\u00e9 nebo nadm\u011brn\u011b intenzivn\u00ed n\u00e1maze \u2013 jako je p\u011bt v\u00fd\u0161e zm\u00edn\u011bn\u00fdch \u2013 a v\u00fdb\u011br aktivit st\u0159edn\u00ed intenzity, kter\u00e9 odpov\u00eddaj\u00ed va\u0161\u00ed tepov\u00e9 frekvenci, zajist\u00ed dlouhodobou pohodu a bezpe\u010d\u00ed!<\/p>\n","protected":false},"excerpt":{"rendered":"
S p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem \u2013 zejm\u00e9na po 60. roce \u2013 se touha z\u016fstat aktivn\u00ed st\u00e1v\u00e1 b\u011b\u017enou. N\u011bkter\u00e9 obl\u00edben\u00e9 cviky v\u0161ak mohou…<\/p>\n","protected":false},"author":1,"featured_media":1547,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1546","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/receptycz.fkinw.com\/staging\/wp-json\/wp\/v2\/posts\/1546","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/receptycz.fkinw.com\/staging\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/receptycz.fkinw.com\/staging\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/receptycz.fkinw.com\/staging\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/receptycz.fkinw.com\/staging\/wp-json\/wp\/v2\/comments?post=1546"}],"version-history":[{"count":1,"href":"https:\/\/receptycz.fkinw.com\/staging\/wp-json\/wp\/v2\/posts\/1546\/revisions"}],"predecessor-version":[{"id":1548,"href":"https:\/\/receptycz.fkinw.com\/staging\/wp-json\/wp\/v2\/posts\/1546\/revisions\/1548"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/receptycz.fkinw.com\/staging\/wp-json\/wp\/v2\/media\/1547"}],"wp:attachment":[{"href":"https:\/\/receptycz.fkinw.com\/staging\/wp-json\/wp\/v2\/media?parent=1546"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/receptycz.fkinw.com\/staging\/wp-json\/wp\/v2\/categories?post=1546"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/receptycz.fkinw.com\/staging\/wp-json\/wp\/v2\/tags?post=1546"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}