{"id":2263,"date":"2017-06-11T21:56:18","date_gmt":"2017-06-11T19:56:18","guid":{"rendered":"http:\/\/revolucnicviceni.cz\/?p=2263"},"modified":"2026-06-26T09:13:23","modified_gmt":"2026-06-26T07:13:23","slug":"jak-casto-cvicit","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/jak-casto-cvicit\/","title":{"rendered":"Jak \u010dasto cvi\u010dit"},"content":{"rendered":"<h3 class=\"wp-block-heading\"><strong>\u00davod do frekvence cvi\u010den\u00ed<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u0161ichni v\u00edme, \u017ee cvi\u010den\u00ed je z\u00e1sadn\u00ed pro udr\u017een\u00ed zdrav\u00ed a vitality. Ale jak \u010dasto bychom m\u011bli <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-casto-cvicit-2\/\">vlastn\u011b cvi\u010dit<\/a>, abychom dos\u00e1hli sv\u00fdch c\u00edl\u016f, ani\u017e bychom se p\u0159et\u011b\u017eovali?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pro\u010d je d\u016fle\u017eit\u00e9 pravideln\u011b cvi\u010dit?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pravideln\u00e9 cvi\u010den\u00ed zlep\u0161uje nejen na\u0161i <a href=\"https:\/\/revolucnicviceni.cz\/en\/fitness-cviceni-2\/\">fyzickou kondici<\/a>, but also <a href='https:\/\/revolucnicviceni.cz\/en\/cviceni-pro-dusi-jak-mentalni-zdravi-souvisi-s-telesnou-aktivitou\/'>mental health<\/a> a pohodu. Zvy\u0161uje hladinu endorfin\u016f, co\u017e jsou hormony \u0161t\u011bst\u00ed, a pom\u00e1h\u00e1 n\u00e1m l\u00e9pe zvl\u00e1dat stres a \u00fazkost.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>As <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-casto-cvicit-bricho\/\">\u010dasto by m\u011bli cvi\u010dit<\/a> za\u010d\u00e1te\u010dn\u00edci?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010d\u00e1te\u010dn\u00edci by m\u011bli za\u010d\u00edt pomalu, ide\u00e1ln\u011b 2-3 kr\u00e1t t\u00fddn\u011b, aby si t\u011blo zvyklo na novou z\u00e1t\u011b\u017e a aby p\u0159ede\u0161li zran\u011bn\u00edm.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Optim\u00e1ln\u00ed frekvence cvi\u010den\u00ed podle c\u00edl\u016f<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ztr\u00e1ta t\u011blesn\u00e9ho tuku<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pro efektivn\u00ed <a href='https:\/\/revolucnicviceni.cz\/en\/cviceni-na-hubnuti\/'>hubnut\u00ed je doporu\u010deno kombinovat kardio cvi\u010den\u00ed<\/a> s posilov\u00e1n\u00edm 4-5kr\u00e1t t\u00fddn\u011b.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong><a href=\"https:\/\/revolucnicviceni.cz\/en\/vyziva-na-svaly\/\">Building muscle mass<\/a><\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Kdy\u017e chcete nabrat svaly, kl\u00ed\u010dov\u00e9 je posilov\u00e1n\u00ed 3-4 kr\u00e1t t\u00fddn\u011b s dostate\u010dn\u00fdm odpo\u010dinkem mezi tr\u00e9ninky.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong><a href=\"https:\/\/revolucnicviceni.cz\/en\/kondicni-posilovani\/\">Improving physical fitness<\/a><\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">For <a href=\"https:\/\/revolucnicviceni.cz\/en\/kardio-trenink\/\">improvement of fitness<\/a> sta\u010d\u00ed cvi\u010dit pravideln\u011b, kombinujte kardio a s\u00edlu podle vlastn\u00edho pl\u00e1nu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Vliv v\u011bku a zdravotn\u00edho stavu na frekvenci cvi\u010den\u00ed<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Specifika pro seniory<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Senio\u0159i <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-casto-cvicit-3\/\">by m\u011bli cvi\u010dit<\/a> m\u00edrn\u011bj\u0161\u00ed formou, ale st\u00e1le pravideln\u011b, s d\u016frazem na rovnov\u00e1hu, flexibilitu a svalovou s\u00edlu.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Cvi\u010den\u00ed pro osoby s chronick\u00fdmi onemocn\u011bn\u00edmi<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Individu\u00e1ln\u00ed p\u0159\u00edstup a konzultace s l\u00e9ka\u0159em jsou z\u00e1sadn\u00ed pro bezpe\u010dn\u00e9 cvi\u010den\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How often <a href=\"https:\/\/revolucnicviceni.cz\/en\/kdy-je-nejlepsi-cvicit\/\">cvi\u010dit pro maxim\u00e1ln\u00ed v\u00fdsledky<\/a>?<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Nastaven\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Va\u0161i tr\u00e9ninkovou frekvenci by m\u011bl reflektovat v\u00e1\u0161 osobn\u00ed <a href='https:\/\/revolucnicviceni.cz\/en\/zdravy-zivotni-styl\/'>lifestyle<\/a>, \u010dasov\u00e9 mo\u017enosti a konkr\u00e9tn\u00ed zdravotn\u00ed omezen\u00ed.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>V\u00fdznam odpo\u010dinku a regenerace<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Bez dostate\u010dn\u00e9ho odpo\u010dinku a regenerace m\u016f\u017ee doj\u00edt k p\u0159etr\u00e9nov\u00e1n\u00ed, co\u017e m\u016f\u017ee zpomalit v\u00e1\u0161 pokrok.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u010cast\u00e9 chyby v tr\u00e9ninkov\u00e9 frekvenci<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>P\u0159etr\u00e9nov\u00e1n\u00ed a jeho p\u0159\u00edznaky<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Symptomy jako \u00fanavy, bolesti, neschopnost zlep\u0161en\u00ed v\u00fdkonu m\u016f\u017eou signalizovat p\u0159etr\u00e9nov\u00e1n\u00ed.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Nedostate\u010dn\u00fd tr\u00e9nink a jeho d\u016fsledky<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Na druhou stranu, nedostate\u010dn\u00fd tr\u00e9nink m\u016f\u017ee v\u00e9st k stagnaci a ztr\u00e1t\u011b motivace.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Conclusion and summary of key points<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed je individu\u00e1ln\u00ed a m\u011blo by b\u00fdt p\u0159izp\u016fsobeno va\u0161im osobn\u00edm c\u00edl\u016f, pot\u0159eb\u00e1m a zdravotn\u00edmu stavu. D\u016fle\u017eit\u00e9 je naj\u00edt rovnov\u00e1hu mezi dostate\u010dnou aktivitou a pot\u0159ebn\u00fdm odpo\u010dinkem, aby se t\u011blo mohlo spr\u00e1vn\u011b regenerovat a vy jste dos\u00e1hli sv\u00fdch c\u00edl\u016f efektivn\u011b a bezpe\u010dn\u011b.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>FAQ<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/revolucnicviceni.cz\/en\/kolikrat-tydne-cvicit\/\">Kolikr\u00e1t t\u00fddn\u011b<\/a> bych m\u011bl <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-cvicit-ztrata-svalove-hmoty-u-psa\/\">cvi\u010dit, pokud jsem \u00fapln\u00fd<\/a> za\u010d\u00e1te\u010dn\u00edk?<\/strong>\n<ul class=\"wp-block-list\">\n<li>Jako za\u010d\u00e1te\u010dn\u00edk byste m\u011bli za\u010d\u00edt s 2-3 tr\u00e9ninky t\u00fddn\u011b, aby si va\u0161e t\u011blo zvyklo na novou fyzickou aktivitu.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Existuje ide\u00e1ln\u00ed d\u00e9lka jednoho cvi\u010den\u00ed?<\/strong>\n<ul class=\"wp-block-list\">\n<li>Ide\u00e1ln\u00ed d\u00e9lka cvi\u010den\u00ed z\u00e1vis\u00ed na va\u0161ich c\u00edlech a typu tr\u00e9ninku. Obecn\u011b se doporu\u010duje 30-60 minut na sezen\u00ed.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Jak\u00e9 jsou zn\u00e1mky toho, \u017ee bych m\u011bl zv\u00fd\u0161it frekvenci sv\u00fdch tr\u00e9nink\u016f?<\/strong>\n<ul class=\"wp-block-list\">\n<li>Pokud va\u0161e sou\u010dasn\u00e1 rutina p\u0159est\u00e1v\u00e1 b\u00fdt v\u00fdzvou, nebo pokud jste dos\u00e1hli plat\u00f3 a nevid\u00edte dal\u0161\u00ed pokrok, m\u016f\u017ee to b\u00fdt sign\u00e1l pro zv\u00fd\u0161en\u00ed frekvence nebo intenzity tr\u00e9nink\u016f.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Jak mohu rozpoznat, \u017ee trp\u00edm p\u0159etr\u00e9nov\u00e1n\u00edm?<\/strong>\n<ul class=\"wp-block-list\">\n<li>P\u0159\u00edznaky p\u0159etr\u00e9nov\u00e1n\u00ed zahrnuj\u00ed nadm\u011brnou \u00fanavu, pokles v\u00fdkonu, nespavost, zv\u00fd\u0161enou \u00fazkost a sn\u00ed\u017eenou imunitu. Pokud se c\u00edt\u00edte neust\u00e1le vy\u010derpan\u00ed i po odpo\u010dinku, mo\u017en\u00e1 je \u010das zvolnit.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Je lep\u0161\u00ed cvi\u010dit r\u00e1no nebo ve\u010der?<\/strong>\n<ul class=\"wp-block-list\">\n<li>Volba, zda cvi\u010dit r\u00e1no nebo ve\u010der, by m\u011bla b\u00fdt zalo\u017eena na va\u0161\u00ed osobn\u00ed preferenci a \u017eivotn\u00edm stylu. N\u011bkte\u0159\u00ed lid\u00e9 se c\u00edt\u00ed energi\u010dt\u011bj\u0161\u00ed r\u00e1no, zat\u00edmco jin\u00ed preferuj\u00ed ve\u010dern\u00ed tr\u00e9nink, kdy u\u017e maj\u00ed za sebou denn\u00ed povinnosti.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Tento pr\u016fvodce v\u00e1m pom\u016f\u017ee pochopit z\u00e1klady frekvence cvi\u010den\u00ed a pom\u016f\u017ee v\u00e1m naj\u00edt spr\u00e1vnou rovnov\u00e1hu mezi aktivitou a odpo\u010dinkem <a href='https:\/\/revolucnicviceni.cz\/en\/nejprodavanejsi-kloubni-vyziva-zazrak-pro-vase-kosti-a-klouby\/'>pro va\u0161e<\/a> zdrav\u00ed a wellness. Nezapome\u0148te, \u017ee ka\u017ed\u00fd jedinec je unik\u00e1tn\u00ed, a co funguje pro jednoho, nemus\u00ed fungovat pro druh\u00e9ho. Poslouchejte sv\u00e9 t\u011blo a p\u0159izp\u016fsobujte sv\u016fj tr\u00e9ninkov\u00fd pl\u00e1n podle toho, jak se c\u00edt\u00edte a jak\u00e9 m\u00e1te c\u00edle.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u00davod do frekvence cvi\u010den\u00ed V\u0161ichni v\u00edme, \u017ee cvi\u010den\u00ed je z\u00e1sadn\u00ed pro udr\u017een\u00ed zdrav\u00ed a vitality. Ale jak \u010dasto bychom m\u011bli vlastn\u011b cvi\u010dit, abychom dos\u00e1hli sv\u00fdch c\u00edl\u016f, ani\u017e bychom se p\u0159et\u011b\u017eovali? Pro\u010d je d\u016fle\u017eit\u00e9 pravideln\u011b cvi\u010dit? Pravideln\u00e9 cvi\u010den\u00ed zlep\u0161uje nejen na\u0161i fyzickou kondici, ale tak\u00e9 ment\u00e1ln\u00ed zdrav\u00ed a pohodu. Zvy\u0161uje hladinu endorfin\u016f, co\u017e jsou hormony \u0161t\u011bst\u00ed, &#8230; <a title=\"Jak \u010dasto cvi\u010dit\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/jak-casto-cvicit\/\" aria-label=\"Read more about Jak \u010dasto cvi\u010dit\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":2265,"comment_status":"open","ping_status":"open","sticky":false,"template":"templates\/template-full-width.php","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[2,258,1802,308,4499],"tags":[333,203],"class_list":["post-2263","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-zdravi","category-zivotni-styl","tag-jak-casto-cvicit","tag-pohyb"],"better_featured_image":{"id":2265,"alt_text":"Jak \u010dasto cvi\u010dit","caption":"Jak \u010dasto cvi\u010dit","description":"Jak \u010dasto cvi\u010dit","media_type":"image","media_details":{"width":800,"height":447,"file":"2017\/06\/vsta\u0301vat-a-cvic\u030cit.jpg","sizes":{"thumbnail":{"file":"vsta\u0301vat-a-cvic\u030cit-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2017\/06\/vsta\u0301vat-a-cvic\u030cit-150x150.jpg"},"medium":{"file":"vsta\u0301vat-a-cvic\u030cit-300x168.jpg","width":300,"height":168,"mime-type":"image\/jpeg","source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2017\/06\/vsta\u0301vat-a-cvic\u030cit-300x168.jpg"},"medium_large":{"file":"vsta\u0301vat-a-cvic\u030cit-768x429.jpg","width":768,"height":429,"mime-type":"image\/jpeg","source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2017\/06\/vsta\u0301vat-a-cvic\u030cit-768x429.jpg"},"widget-thumbnail":{"file":"vsta\u0301vat-a-cvic\u030cit-75x75.jpg","width":75,"height":75,"mime-type":"image\/jpeg","source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2017\/06\/vsta\u0301vat-a-cvic\u030cit-75x75.jpg"},"post-thumbnail":{"file":"vsta\u0301vat-a-cvic\u030cit-624x349.jpg","width":624,"height":349,"mime-type":"image\/jpeg","source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2017\/06\/vsta\u0301vat-a-cvic\u030cit-624x349.jpg"},"sow-carousel-default":{"file":"vsta\u0301vat-a-cvic\u030cit-272x182.jpg","width":272,"height":182,"mime-type":"image\/jpeg","source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2017\/06\/vsta\u0301vat-a-cvic\u030cit-272x182.jpg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]}},"post":2263,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2017\/06\/vsta\u0301vat-a-cvic\u030cit.jpg"},"acf":{"vimeo_id":"","content_membership":["web","desktop","mobile"]},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"\u00davod do frekvence cvi\u010den\u00ed V\u0161ichni v\u00edme, \u017ee cvi\u010den\u00ed je z\u00e1sadn\u00ed pro udr\u017een\u00ed zdrav\u00ed a vitality. Ale jak \u010dasto bychom m\u011bli vlastn\u011b cvi\u010dit, abychom dos\u00e1hli sv\u00fdch c\u00edl\u016f, ani\u017e bychom se p\u0159et\u011b\u017eovali? Pro\u010d je d\u016fle\u017eit\u00e9 pravideln\u011b cvi\u010dit? Pravideln\u00e9 cvi\u010den\u00ed zlep\u0161uje nejen na\u0161i fyzickou kondici, ale tak\u00e9 ment\u00e1ln\u00ed zdrav\u00ed a pohodu. 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Ale jak \u010dasto bychom m\u011bli vlastn\u011b cvi\u010dit, abychom dos\u00e1hli sv\u00fdch c\u00edl\u016f, ani\u017e bychom se p\u0159et\u011b\u017eovali? Pro\u010d je d\u016fle\u017eit\u00e9 pravideln\u011b cvi\u010dit? Pravideln\u00e9 cvi\u010den\u00ed zlep\u0161uje nejen na\u0161i fyzickou kondici, ale tak\u00e9 ment\u00e1ln\u00ed zdrav\u00ed a pohodu. 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