{"id":19914,"date":"2026-04-20T16:58:03","date_gmt":"2026-04-20T14:58:03","guid":{"rendered":"https:\/\/www.souteze.cz\/magazin\/?p=19914"},"modified":"2026-04-20T16:58:03","modified_gmt":"2026-04-20T14:58:03","slug":"sport-a-vydrz-co-vas-dokaze-naucit-vytrvalostni-trenink","status":"publish","type":"post","link":"https:\/\/www.souteze.cz\/magazin\/sport-a-vydrz-co-vas-dokaze-naucit-vytrvalostni-trenink\/","title":{"rendered":"Sport a v\u00fddr\u017e: co v\u00e1s dok\u00e1\u017ee nau\u010dit vytrvalostn\u00ed tr\u00e9nink"},"content":{"rendered":"\n<p><strong>Sportov\u00e1n\u00ed jde v ruku v ruce s tr\u00e9ninkem. To na jak\u00fd druh tr\u00e9nov\u00e1n\u00ed se hr\u00e1\u010d zam\u011b\u0159\u00ed je ale nesm\u00edrn\u011b d\u016fle\u017eit\u00e9, proto\u017ee ka\u017ed\u00fd sport vy\u017eaduje n\u011bco trochu jin\u00e9ho. Podobn\u011b tomu je tak\u00e9 na kasinech, nap\u0159\u00edklad <a href=\"https:\/\/betlabel-cz.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">BetLabel<\/a> m\u00e1 n\u011bco pro fanou\u0161ky automat\u016f s vysokou volatilitou, kte\u0159\u00ed se neboj\u00ed vy\u0161\u0161\u00edho rizika, tak pro nov\u00e1\u010dky s n\u00edzkou volatilitou. P\u0159esn\u011b takto je d\u016fle\u017eit\u00e9 p\u0159izp\u016fsobit sv\u016fj vlastn\u00ed tr\u00e9nink, podle toho, jak n\u00e1ro\u010dn\u00fd sport na v\u00fddr\u017e je. Podle posledn\u00edch studi\u00ed se v tomto ohledu osv\u011bd\u010dily strategie tr\u00e9nink\u016f s dlouhodob\u00fdm pl\u00e1nem. Pod\u00edvejme se na to, co je pro n\u011b d\u016fle\u017eit\u00e9 a u jak\u00fdch sport\u016f to m\u00e1 skute\u010dn\u00fd efekt.\u00a0<\/strong><\/p>\n\n\n\n<h2>Lidsk\u00e9 t\u011blo a jeho v\u00fddr\u017e&nbsp;<\/h2>\n\n\n\n<p>Ve sv\u00e9 podstat\u011b je lidsk\u00e9 t\u011blo schopn\u00e9 vlastn\u00edho biologick\u00e9ho in\u017een\u00fdrstv\u00ed s celou \u0159adou proces\u016f d\u00edky kter\u00fdm se dok\u00e1\u017ee adaptovat r\u016fzn\u00fdm podm\u00ednk\u00e1m. Je ale d\u016fle\u017eit\u00e9 k tomu dob\u0159e p\u0159istupovat, udr\u017eet si pravidelnost ve sv\u00e9m tr\u00e9nov\u00e1n\u00ed a naslouchat tomu, \u010deho je vlastn\u00ed t\u011blo v danou dobu schopn\u00e9. Budov\u00e1n\u00ed v\u00fddr\u017ee nen\u00ed sprintem ale maratonem. Je d\u016fle\u017eit\u00e9 m\u00edt trp\u011blivost, dok\u00e1zat si nastavit program tr\u00e9nink\u016f efektivn\u011b a podle vlastn\u00edch mo\u017enost\u00ed. P\u0159ece\u0148ov\u00e1n\u00ed m\u016f\u017ee v\u00e9st ke zran\u011bn\u00ed nebo tr\u00e9ninku, kter\u00fd i p\u0159es v\u0161echnu bolest nebude dlouhodob\u011b v\u00fdhodn\u00fd.&nbsp;<\/p>\n\n\n\n<h2>Kouzlo dlouhodob\u00e9 strategie&nbsp;<\/h2>\n\n\n\n<p>Co v\u0161echno je mo\u017en\u00e9 vylep\u0161en\u00edm v\u00fddr\u017ee v lidsk\u00e9m t\u011ble ovlivtnit? Je to mo\u017en\u00e1 p\u0159ekvapen\u00ed, ale \u010dlov\u011bk m\u016f\u017ee tr\u00e9ninkem doslova a dop\u00edsmene vylep\u0161it stav sv\u00fdch vl\u00e1se\u010dnic v t\u011ble, kter\u00e9 se to\u010d\u00ed kolem svalov\u00fdch vl\u00e1ken. K \u010demu to je? Cesta, kterou kysl\u00edk mus\u00ed urazit ne\u017e se dostane do bu\u0148ky se d\u00edky tr\u00e9nov\u00e1n\u00ed sni\u017euje. Biogeneze dod\u00e1v\u00e1 mitochondri\u00edm v\u00edce energie a tu vytrvalostn\u00ed tr\u00e9nink d\u00e1l zvy\u0161uje. Tyto procesy p\u0159i dlouhodob\u00e9m tr\u00e9ninku zvy\u0161uj\u00ed celkovou v\u00fddr\u017e.&nbsp;<\/p>\n\n\n\n<p>Jak dlouho ale n\u011bco takov\u00e9ho trv\u00e1? B\u011bhem prvn\u00edch dvou t\u00fddn\u016f intenzivn\u00edho tr\u00e9ninku se zvy\u0161uje objem plazmy a d\u00edky tomu se m\u016f\u017ee zd\u00e1t, \u017ee je cvi\u010den\u00ed o n\u011bco jednodu\u0161\u0161\u00ed. Tento proces se d\u00e1le zlep\u0161uje b\u011bhem n\u00e1sleduj\u00edc\u00edch 6 t\u00fddn\u016f b\u011bhem kter\u00fdch se do procesu zapoj\u00ed mitochondrie. Nyn\u00ed se ji\u017e dost\u00e1v\u00e1me do procesu m\u011bs\u00edc\u016f, zhruba p\u016fl ro\u010dn\u00ed tr\u00e9nov\u00e1n\u00ed m\u011bn\u00ed struktur\u00e1ln\u011b srdce tak, \u017ee dok\u00e1\u017ee zv\u011bt\u0161it levou komoru a d\u00edky tomu t\u011blo l\u00e9pe spaluje tuky. Hlubok\u00e1 metabolick\u00e1 adaptace a skute\u010dn\u00e9 zv\u00fd\u0161en\u00ed v\u00fddr\u017ee se projevuje po jednom roce tr\u00e9nov\u00e1n\u00ed.&nbsp;<\/p>\n\n\n\n<h3>Co funguje a co ne&nbsp;<\/h3>\n\n\n\n<p>Jedn\u00edm z efektivn\u00edch zp\u016fsob\u016f dlouhodob\u00e9ho tr\u00e9ninku se naz\u00fdv\u00e1 polariza\u010dn\u00ed. Je to vlastn\u011b paradox, kter\u00fd se zam\u011b\u0159uje na 80\/20 pravidlo. V praxi to znamen\u00e1, \u017ee pro skute\u010dnou vytrvalost ve sportu nejd\u0159\u00edve \u010dlov\u011bk tr\u00e9nuje pomalu. Tedy 80 % z tr\u00e9nov\u00e1n\u00ed m\u00e1 n\u00edzkou intenzitu a 20 % vysokou. Z\u00e1rove\u0148 je ale nutn\u00e9 zvy\u0161ovat tempo, proto\u017ee t\u011blo se neust\u00e1le adaptuje a stejn\u00fd tr\u00e9nink dlouhou dobu tak nic nep\u0159id\u00e1. Proto je d\u016fle\u017eit\u00e9 t\u011blo takzvan\u011b progresivn\u011b p\u0159et\u011b\u017eovat a postupn\u011b zvy\u0161ovat nap\u0159\u00edklad d\u00e9lku kilometr\u016f nebo rychlost b\u011bhu.&nbsp;<\/p>\n\n\n\n<p>Co naopak nefunguje? T\u011blo mus\u00ed budovat takzvan\u00fd aerobn\u00ed z\u00e1klad a pokud se tedy neust\u00e1le udr\u017euje st\u0159edn\u00ed tempo, v dlouhodob\u00e9m r\u00e1mci to nepom\u016f\u017ee, proto\u017ee t\u011blo nem\u00e1 \u010das na regeneraci. Dal\u0161\u00edm d\u016fle\u017eit\u00fdm faktorem je glykolen, kter\u00fd t\u011blo pot\u0159ebuje pro zvl\u00e1d\u00e1n\u00ed intenzivn\u00edho re\u017eimu tr\u00e9nov\u00e1n\u00ed. Mnoho lid\u00ed ale d\u011bl\u00e1 tu chybu v tom, \u017ee se zcela vyvarov\u00e1v\u00e1 sacharid\u016fm a pr\u00e1v\u011b ty jim chyb\u00ed pro zvl\u00e1d\u00e1n\u00ed v\u011bt\u0161\u00edch interval\u016f tr\u00e9nov\u00e1n\u00ed.&nbsp;<\/p>\n\n\n\n<h3>Jak si efektivn\u011b rozlo\u017eit energii&nbsp;<\/h3>\n\n\n\n<p>Jedn\u00e1 se o jeden z nejd\u016fle\u017eit\u011bj\u0161\u00edch faktor\u016f b\u011bhem intenzivn\u00edch tr\u00e9nink\u016f b\u011bhem kter\u00e9ho je nutn\u00e9 udr\u017eet t\u011blo ve f\u00e1zi, kter\u00e1 je adaptivn\u00ed, aby to t\u011blo dok\u00e1zalo vydr\u017eet. Proto se mus\u00ed pracovat nejen s vlastn\u00edm t\u011blem a t\u00edm, jak d\u00fdchat, nastavit intenzitu nebo aktivn\u00ed a pasivn\u00ed odpo\u010dinek, ale i s vlastn\u00ed psychikou, kter\u00e1 hraje nesm\u00edrn\u011b d\u016fle\u017eitou roli v dlouhodob\u00e9m tr\u00e9nov\u00e1n\u00ed.&nbsp;<\/p>\n\n\n\n<h2>Sporty s nejvy\u0161\u0161\u00edmi po\u017eadavky na v\u00fddr\u017e&nbsp;<\/h2>\n\n\n\n<p>Vysok\u00e1 v\u00fddr\u017e a intenzita se kterou ji sportovci vyu\u017e\u00edvaj\u00ed nen\u00ed jen ot\u00e1zkou sport\u016f, jako jsou vytrvalostn\u00ed b\u011bh nebo crossfit, le tak\u00e9 mnoha dal\u0161\u00edch letn\u00edch i zimn\u00edch sport\u016f. Velmi vysok\u00e9 po\u017eadavky m\u00e1 nap\u0159\u00edklad biathlon, kter\u00fd kombinuje b\u011bh se st\u0159elbou v \u010dasto velmi n\u00e1ro\u010dn\u00fdch podm\u00ednk\u00e1ch. D\u00e1le sem spadaj\u00ed tak\u00e9 silni\u010dn\u00ed cyklistika, triathlon nebo veslov\u00e1n\u00ed a mnoho dal\u0161\u00edch sportovn\u00edch discipl\u00edn.&nbsp;<\/p>\n<!--CusAds0-->\n<div style=\"font-size: 0px; height: 0px; line-height: 0px; margin: 0; padding: 0; clear: both;\"><\/div>","protected":false},"excerpt":{"rendered":"<p>Sportov\u00e1n\u00ed jde v ruku v ruce s tr\u00e9ninkem. To na jak\u00fd druh tr\u00e9nov\u00e1n\u00ed se hr\u00e1\u010d zam\u011b\u0159\u00ed je ale nesm\u00edrn\u011b d\u016fle\u017eit\u00e9, proto\u017ee ka\u017ed\u00fd sport vy\u017eaduje n\u011bco<\/p>\n","protected":false},"author":10,"featured_media":19916,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1179],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/www.souteze.cz\/magazin\/wp-json\/wp\/v2\/posts\/19914"}],"collection":[{"href":"https:\/\/www.souteze.cz\/magazin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.souteze.cz\/magazin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.souteze.cz\/magazin\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.souteze.cz\/magazin\/wp-json\/wp\/v2\/comments?post=19914"}],"version-history":[{"count":1,"href":"https:\/\/www.souteze.cz\/magazin\/wp-json\/wp\/v2\/posts\/19914\/revisions"}],"predecessor-version":[{"id":19917,"href":"https:\/\/www.souteze.cz\/magazin\/wp-json\/wp\/v2\/posts\/19914\/revisions\/19917"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.souteze.cz\/magazin\/wp-json\/wp\/v2\/media\/19916"}],"wp:attachment":[{"href":"https:\/\/www.souteze.cz\/magazin\/wp-json\/wp\/v2\/media?parent=19914"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.souteze.cz\/magazin\/wp-json\/wp\/v2\/categories?post=19914"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.souteze.cz\/magazin\/wp-json\/wp\/v2\/tags?post=19914"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}