{"id":2584,"date":"2023-04-13T13:33:57","date_gmt":"2023-04-13T13:33:57","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2584"},"modified":"2026-02-21T17:42:08","modified_gmt":"2026-02-21T17:42:08","slug":"7-reasons-why-you-should-dedicate-yourself-to-lifting-heavy","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/7-duvodu-proc-byste-se-meli-venovat-zvedani-tezkych-veci\/","title":{"rendered":"7 d\u016fvod\u016f, pro\u010d byste se m\u011bli v\u011bnovat zved\u00e1n\u00ed t\u011b\u017ek\u00fdch b\u0159emen"},"content":{"rendered":"

Jako osobn\u00ed tren\u00e9\u0159i se denn\u011b setk\u00e1v\u00e1me s r\u016fzn\u00fdmi lidmi a z vlastn\u00ed zku\u0161enosti v\u00edme, \u017ee na probl\u00e9my s v\u00e1hou si nejv\u00edce st\u011b\u017euj\u00ed ti, kte\u0159\u00ed se siln\u011b zasazuj\u00ed o zdrav\u00fd \u017eivotn\u00ed styl sest\u00e1vaj\u00edc\u00ed ze spr\u00e1vn\u00e9 v\u00fd\u017eivy a dodr\u017eov\u00e1n\u00ed fitness postup\u016f.<\/span><\/p>\n

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Ale kdy\u017e se t\u011bchto lid\u00ed pt\u00e1me na jejich silov\u00fd tr\u00e9nink, m\u00edsto abychom sly\u0161eli odpov\u011bdi typu \u2013 \u201eco je to zved\u00e1n\u00ed t\u011b\u017ek\u00fdch v\u011bc\u00ed?\u201c nebo \u201epro\u010d bych m\u011bl zvedat t\u011b\u017ek\u00e9 v\u011bci?\u201c, \u010dasto sl\u00fdch\u00e1me od mu\u017e\u016f i \u017een stejnou ot\u00e1zku \u2013 \u201e\u2026zvedat \u010dinky? NE! Boj\u00edm se nadm\u011brn\u00e9ho nab\u00edr\u00e1n\u00ed hmoty.\u201c<\/span><\/p>\n

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Nen\u00ed pochyb o tom, \u017ee zobrazov\u00e1n\u00ed naolejovan\u00fdch kulturist\u016f v masm\u00e9di\u00edch po\u0161kodilo image... <\/span>silov\u00fd tr\u00e9nink<\/span><\/a> a v\u00fdrazn\u011b ovlivnily celkov\u00e9 vn\u00edm\u00e1n\u00ed tohoto t\u00e9matu u lid\u00ed.<\/span><\/p>\n

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I kdy\u017e silov\u00fd tr\u00e9nink m\u016f\u017ee v\u00e9st k v\u00fdznamn\u00e9mu n\u00e1r\u016fstu svalov\u00e9 hmoty, je d\u016fle\u017eit\u00e9 m\u00edt na pam\u011bti, \u017ee profesion\u00e1ln\u00ed kulturist\u00e9, ti, kte\u0159\u00ed tr\u00e1v\u00ed v posilovn\u011b a\u017e 10 hodin denn\u011b a dr\u017e\u00ed se stravy z \u010dist\u00fdch b\u00edlkovin a testosteronu, to d\u011blaj\u00ed pro ob\u017eivu.<\/span><\/p>\n

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My v Anabolic Coach se sna\u017e\u00edme vyvr\u00e1tit m\u00fdty o silov\u00e9m tr\u00e9ninku t\u00edm, \u017ee v\u00e1m uk\u00e1\u017eeme mnoho zdravotn\u00edch v\u00fdhod, kter\u00e9 m\u016f\u017eete z\u00edskat jeho za\u0159azen\u00edm do sv\u00e9ho p\u0159edem napl\u00e1novan\u00e9ho cvi\u010debn\u00edho programu.<\/span><\/p>\n

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Za t\u00edmto \u00fa\u010delem jsme sestavili seznam sedmi d\u016fvod\u016f, pro\u010d byste se m\u011bli v\u011bnovat zved\u00e1n\u00ed t\u011b\u017e\u0161\u00edch vah pod veden\u00edm kvalifikovan\u00e9ho osobn\u00edho tren\u00e9ra nebo kou\u010de je\u0161t\u011b dnes.<\/span><\/p>\n

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Zved\u00e1n\u00ed z\u00e1va\u017e\u00ed pom\u00e1h\u00e1 spalovat nadm\u011brn\u00e9 kalorie<\/b><\/p>\n

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Kardio je nezbytn\u00e9 pro redukci t\u011blesn\u00e9ho tuku a n\u00e1r\u016fst svalov\u00e9 hmoty, ale samo o sob\u011b nesta\u010d\u00ed. S posilov\u00e1n\u00edm byste m\u011bli b\u00fdt schopni dos\u00e1hnout mnohem lep\u0161\u00edch a rychlej\u0161\u00edch v\u00fdsledk\u016f.<\/span><\/p>\n

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I kdy\u017e je pravda, \u017ee kardio v\u00e1m m\u016f\u017ee pomoci zhubnout, spalov\u00e1n\u00ed kalori\u00ed se zastav\u00ed t\u00e9m\u011b\u0159 okam\u017eit\u011b pot\u00e9, co se p\u0159estanete h\u00fdbat.<\/span><\/p>\n

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Intenzivn\u00ed aerobn\u00ed cvi\u010den\u00ed m\u016f\u017ee zp\u016fsobit, \u017ee va\u0161e t\u011blo bude spalovat kalorie a\u017e hodinu, ale v\u00fdzkum to ukazuje <\/span>silov\u00e9 tr\u00e9ninky<\/span><\/a> zrychlete metabolismus na v\u00edce ne\u017e 24 hodin pot\u00e9.<\/span><\/p>\n

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D\u00edky zrychlen\u00ed metabolismu m\u016f\u017eete sp\u00e1lit v\u00edce kalori\u00ed i v klidu, co\u017e vede k v\u011bt\u0161\u00edmu \u00fabytku tuku.<\/span><\/p>\n

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N\u011bkte\u0159\u00ed lid\u00e9 mohou m\u00edt dojem, \u017ee zved\u00e1n\u00ed z\u00e1va\u017e\u00ed zp\u016fsob\u00ed, \u017ee p\u0159iberou, ale opak je ve skute\u010dnosti pravdou.<\/span><\/p>\n

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My\u0161lenka, \u017ee tuk lze ztratit pouh\u00fdm cvi\u010den\u00edm, je \u010dastou mylnou p\u0159edstavou.<\/span><\/p>\n

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V jedn\u00e9 studii bylo pozorov\u00e1no, \u017ee jak kardio-jedin\u00e1, tak hmotnost-plus-kardio skupina shodila v pr\u016fb\u011bhu studie v pr\u016fm\u011bru o 21 liber.<\/span><\/p>\n

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Ke sn\u00ed\u017een\u00ed hmotnosti do\u0161lo v obou skupin\u00e1ch, ale svalovou hmotu a tuk shodila pouze kardioskupina, zat\u00edmco vzp\u011bra\u010dsk\u00e1 skupina shodila pouze t\u011blesn\u00fd tuk.<\/span><\/p>\n

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Silov\u00fd tr\u00e9nink posiluje va\u0161e kosti<\/b><\/p>\n

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Pravideln\u00e9 vzp\u00edr\u00e1n\u00ed m\u016f\u017ee pomoci zabr\u00e1nit \u00fabytku kostn\u00ed hmoty spojen\u00e9mu se st\u00e1rnut\u00edm a nemocemi, jako je osteopor\u00f3za.<\/span><\/p>\n

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Je fakt, \u017ee kdy\u017e dos\u00e1hneme v\u011bku 70 let, ztratili bychom ji\u017e asi 55 procent svalov\u00e9 hmoty. D\u016fkazy nazna\u010duj\u00ed, \u017ee zved\u00e1n\u00ed z\u00e1va\u017e\u00ed m\u016f\u017ee pomoci zabr\u00e1nit ztr\u00e1t\u011b kostn\u00ed hmoty a dokonce podpo\u0159it r\u016fst sval\u016f.<\/span><\/p>\n

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Bylo prok\u00e1z\u00e1no, \u017ee silov\u00fd tr\u00e9nink v\u00fdznamn\u011b zvy\u0161uje hustotu kost\u00ed u \u017een po menopauze v pr\u016fb\u011bhu roku, zejm\u00e9na v oblastech n\u00e1chyln\u00fdch k osteopor\u00f3ze, jako je p\u00e1nev a ky\u010dle.<\/span><\/p>\n

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Riziko kostn\u00edch zlomenin vedouc\u00edch k osteopor\u00f3ze se tak\u00e9 sni\u017euje, pokud se pravideln\u011b v\u011bnujete silov\u00fdm cvi\u010den\u00edm, proto\u017ee bylo prok\u00e1z\u00e1no, \u017ee tato cvi\u010den\u00ed zlep\u0161uj\u00ed rovnov\u00e1hu i koordinaci.<\/span><\/p>\n

<\/h2>\n

Silov\u00fd tr\u00e9nink zpevn\u00ed va\u0161e svaly<\/b><\/p>\n

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Buduje zved\u00e1n\u00ed t\u011b\u017ek\u00fdch b\u0159emen svaly?<\/span><\/a> To je ot\u00e1zka, kterou \u010dasto sl\u00fdch\u00e1me od za\u010d\u00e1te\u010dn\u00edk\u016f, kte\u0159\u00ed jsou v\u00edce nalad\u011bni na kardio. Pravda je takov\u00e1, \u017ee kardio <\/span>cvi\u010den\u00ed<\/span><\/a> jen v\u00e1m nikdy nem\u016f\u017ee d\u00e1t dokonale zpevn\u011bnou postavu jako va\u0161e obl\u00edben\u00e1 hollywoodsk\u00e1 filmov\u00e1 hv\u011bzda.<\/span><\/p>\n

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Zat\u00edmco tr\u00e9nink srdce a plic je nezbytn\u00fd pro budov\u00e1n\u00ed vytrvalosti a vytrvalosti, s\u00e1m o sob\u011b to zdaleka nesta\u010d\u00ed. Silov\u00fd tr\u00e9nink<\/span><\/p>\n

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P\u0159esto\u017ee kardio m\u016f\u017ee pomoci p\u0159i redukci tuku v probl\u00e9mov\u00fdch parti\u00edch, bez silov\u00e9ho tr\u00e9ninku v\u00e1m s nejv\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed z\u016fstane nevzhledn\u00e1 povisl\u00e1 k\u016f\u017ee a nedostatek spr\u00e1vn\u00e9ho tvaru t\u011bla a dob\u0159e vytvarovan\u00e1 postava p\u0159ipom\u00ednaj\u00edc\u00ed bohy Olympu, jak je vykresluj\u00ed filmy.<\/span><\/p>\n

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Aerobn\u00edho tr\u00e9ninku m\u016f\u017eete dos\u00e1hnout je\u0161t\u011b lep\u0161\u00edch v\u00fdsledk\u016f t\u00edm, \u017ee jej zkombinujete s rutinn\u00edm cvi\u010den\u00edm na posilov\u00e1n\u00ed kostern\u00edho svalstva.<\/span><\/p>\n

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Svaly jsou \u010dasto zakryty tvrdohlav\u00fdm tukem, ale silov\u00fd tr\u00e9nink je m\u016f\u017ee p\u0159im\u011bt k povrchu, co\u017e m\u00e1 za n\u00e1sledek v\u00edce t\u00f3novanou a tvarovanou postavu a tvar t\u011bla.<\/span><\/p>\n

\"\"<\/p>\n

Silov\u00fd tr\u00e9nink zlep\u0161uje IQ<\/b><\/p>\n

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Silov\u00fd tr\u00e9nink<\/span><\/a> je spojov\u00e1n s p\u0159\u00ednosy pro fyzick\u00e9 i du\u0161evn\u00ed zdrav\u00ed.<\/span><\/p>\n

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V \u0161estim\u011bs\u00ed\u010dn\u00ed studii v Braz\u00edlii bylo pozorov\u00e1no, \u017ee silov\u00fd tr\u00e9nink s odporem zlep\u0161il kognitivn\u00ed schopnosti \u00fa\u010dastn\u00edk\u016f.<\/span><\/p>\n

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Sezen\u00ed s extra z\u00e1t\u011b\u017e\u00ed napomohlo kr\u00e1tkodob\u00e9 pam\u011bti, podpo\u0159ilo verb\u00e1ln\u00ed my\u0161len\u00ed a podpo\u0159ilo zv\u00fd\u0161enou pozornost a soust\u0159ed\u011bn\u00ed.<\/span><\/p>\n

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M\u016f\u017ee to b\u00fdt zp\u016fsobeno t\u00edm, \u017ee v\u00e1\u0161 mozek dost\u00e1v\u00e1 pest\u0159ej\u0161\u00ed a zaj\u00edmav\u011bj\u0161\u00ed soubor podn\u011bt\u016f b\u011bhem tr\u00e9ninku s odporem ne\u017e b\u011bhem standardn\u00edho aerobn\u00edho sezen\u00ed, co\u017e zabra\u0148uje tomu, aby se stal zatuchl\u00fdm a nemotivuj\u00edc\u00edm.<\/span><\/p>\n

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Silov\u00fd tr\u00e9nink zkr\u00e1t\u00ed v\u00e1\u0161 \u010das v posilovn\u011b o polovinu<\/b><\/p>\n

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P\u0159id\u00e1n\u00ed z\u00e1va\u017e\u00ed do va\u0161\u00ed rutiny nejen zrychl\u00ed v\u00e1\u0161 pokrok, ale tak\u00e9 zkr\u00e1t\u00ed mno\u017estv\u00ed \u010dasu, kter\u00e9 mus\u00edte str\u00e1vit v posilovn\u011b roz\u0161\u00ed\u0159en\u00edm va\u0161ich kardio mo\u017enost\u00ed.<\/span><\/p>\n

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Pokud m\u00e1te m\u00e1lo \u010dasu, ale p\u0159esto si chcete po\u0159\u00e1dn\u011b procvi\u010dit cel\u00e9 t\u011blo, kruhov\u00fd tr\u00e9nink je skv\u011blou volbou, proto\u017ee kombinuje vzp\u00edr\u00e1n\u00ed s kardiovaskul\u00e1rn\u00edm cvi\u010den\u00edm.<\/span><\/p>\n

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Kruhov\u00fd tr\u00e9nink je metoda cvi\u010den\u00ed, kter\u00e1 st\u0159\u00edd\u00e1 intenzivn\u00ed kardio a soust\u0159ed\u011bn\u00fd silov\u00fd tr\u00e9nink.<\/span><\/p>\n

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Alternativn\u011b m\u016f\u017eete str\u00e1vit m\u00e9n\u011b \u010dasu na b\u011b\u017eeck\u00e9m p\u00e1su a v\u00edce \u010dasu zved\u00e1n\u00edm z\u00e1va\u017e\u00ed t\u00edm, \u017ee posledn\u00edch 10 minut sv\u00e9ho tr\u00e9ninku v\u011bnujete tomu druh\u00e9mu.<\/span><\/p>\n

<\/h2>\n

Silov\u00fd tr\u00e9nink buduje a zlep\u0161uje mozkov\u00e9 funkce<\/b><\/p>\n

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Zved\u00e1n\u00ed t\u011b\u017ek\u00fdch b\u0159emen m\u00e1 n\u011bkolik pozitivn\u00edch zdravotn\u00edch v\u00fdhod nad r\u00e1mec pouh\u00e9ho budov\u00e1n\u00ed kostern\u00edch sval\u016f.<\/span><\/p>\n

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N\u011bkolik hormon\u016f je produkov\u00e1no ve v\u011bt\u0161\u00edm mno\u017estv\u00ed b\u011bhem silov\u00e9ho tr\u00e9ninku; jedn\u00edm z nich je inzulinu podobn\u00fd r\u016fstov\u00fd faktor-1 (IGF-1), u kter\u00e9ho bylo prok\u00e1z\u00e1no, \u017ee zlep\u0161uje konektivitu mozku a kognitivn\u00ed funkce.<\/span><\/p>\n

\"\"<\/p>\n

Silov\u00fd tr\u00e9nink zlep\u0161uje jak dlouhov\u011bkost, tak kvalitu \u017eivota ve st\u00e1\u0159\u00ed<\/b><\/p>\n

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Pot\u00e9, co opust\u00edte sv\u00e1 dosp\u00edv\u00e1n\u00ed, v\u00fdhody zved\u00e1n\u00ed t\u011b\u017ek\u00fdch b\u0159emen nekon\u010d\u00ed. Ve skute\u010dnosti m\u016f\u017ee zved\u00e1n\u00ed t\u011b\u017ek\u00fdch b\u0159emen prodlou\u017eit v\u00e1\u0161 \u017eivot a kvalitu \u017eivota i ve st\u00e1\u0159\u00ed.<\/span><\/p>\n

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Intenzivn\u00ed silov\u00fd tr\u00e9nink m\u00e1 multiplikativn\u00ed \u00fa\u010dinek na hustotu kost\u00ed a sval\u016f a m\u011bli byste si b\u00fdt jisti, \u017ee va\u0161e pevn\u00e1 kostra tu pro v\u00e1s bude i ve st\u00e1\u0159\u00ed, zvl\u00e1\u0161t\u011b pokud se u v\u00e1s rozvine nemoc nebo se u v\u00e1s zran\u00ed n\u011bco, co v\u00e1m zt\u00ed\u017e\u00ed, ne-li znemo\u017en\u00ed, vst\u00e1t z postele.<\/span><\/p>\n

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Krom\u011b fyzick\u00fdch v\u00fdhod vzp\u00edr\u00e1n\u00ed, du\u0161evn\u00ed <\/span>s\u00edla<\/span><\/a> kter\u00fd p\u0159ich\u00e1z\u00ed s pravideln\u00fdm zvedac\u00edm re\u017eimem je zvl\u00e1\u0161t\u011b u\u017eite\u010dn\u00fd pro star\u0161\u00ed jedince, kte\u0159\u00ed bojuj\u00ed s izolac\u00ed, osam\u011blost\u00ed a zoufalstv\u00edm, kter\u00e9 \u010dasto doprov\u00e1zej\u00ed st\u00e1\u0159\u00ed.<\/span><\/p>\n

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M\u016f\u017eete se vybavit obrann\u00fdm mechanismem proti t\u011bmto nep\u0159\u00edjemn\u00fdm emoc\u00edm t\u00edm, \u017ee budete pravideln\u011b chodit do posilovny, proto\u017ee posilov\u00e1n\u00ed dnes v\u00e1m m\u016f\u017ee z\u00edtra pomoci \u017e\u00edt d\u00e9le a l\u00e9pe.<\/span><\/p>\n

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Tak\u017ee ne\u017e sed\u011bt doma a nic ned\u011blat ve st\u00e1\u0159\u00ed, budete se st\u00e1le aktivn\u011b v\u011bnovat posilov\u00e1n\u00ed, proto\u017ee jste si tento zvyk osvojili ji\u017e od ml\u00e1d\u00ed a star\u00e9 zvyky, jak se \u0159\u00edk\u00e1, um\u00edraj\u00ed.<\/span><\/p>\n

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Z\u00e1v\u011br<\/b><\/p>\n

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Zapojen\u00ed m\u00e1 n\u011bkolik pozitivn\u00edch v\u00fdsledk\u016f <\/span>tr\u00e9nink s vysok\u00fdm odporem<\/span><\/a>Nen\u00ed to nutn\u011b \u0161patn\u00e9 znamen\u00ed, pokud si v\u0161imnete, \u017ee va\u0161e v\u00e1ha sp\u00ed\u0161e stoup\u00e1 ne\u017e kles\u00e1 z t\u00fddne na t\u00fdden.<\/span><\/p>\n

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K t\u011bmto p\u0159\u00edr\u016fstk\u016fm na v\u00e1ze by m\u011blo doch\u00e1zet, proto\u017ee va\u0161e svaly jsou st\u00e1le v\u011bt\u0161\u00ed a hust\u0161\u00ed a vy\u017eaduj\u00ed v\u00edce energie, aby vykon\u00e1valy stejnou pr\u00e1ci jako d\u0159\u00edve, za p\u0159edpokladu, \u017ee j\u00edte dob\u0159e a pravideln\u011b tr\u00e9nujete.<\/span><\/p>\n

<\/h2>\n

Krom\u011b sn\u00ed\u017een\u00ed rizika srde\u010dn\u00edch onemocn\u011bn\u00ed a cukrovky m\u016f\u017ee silov\u00e9 cvi\u010den\u00ed v\u00fdrazn\u011b zv\u00fd\u0161it v\u00e1\u0161 metabolismus pos\u00edlen\u00edm svalov\u00fdch vl\u00e1ken a zv\u00fd\u0161en\u00edm citlivosti na inzul\u00edn. V kone\u010dn\u00e9m d\u016fsledku budete zdrav\u011bj\u0161\u00ed, siln\u011bj\u0161\u00ed, svalnat\u011bj\u0161\u00ed a m\u00e9n\u011b n\u00e1chyln\u00ed ke zran\u011bn\u00ed p\u0159i ka\u017edodenn\u00edch \u010dinnostech.<\/span><\/p>","protected":false},"excerpt":{"rendered":"

Jako osobn\u00ed tren\u00e9\u0159i se denn\u011b setk\u00e1v\u00e1me s r\u016fzn\u00fdmi lidmi a z vlastn\u00ed zku\u0161enosti v\u00edme, \u017ee na probl\u00e9my s v\u00e1hou si nejv\u00edce st\u011b\u017euj\u00ed ti, kte\u0159\u00ed se siln\u011b zasazuj\u00ed o zdrav\u00fd \u017eivotn\u00ed styl sest\u00e1vaj\u00edc\u00ed ze spr\u00e1vn\u00e9 v\u00fd\u017eivy a fitness program\u016f. Ale kdy\u017e se t\u011bchto lid\u00ed zept\u00e1me na jejich silov\u00fd tr\u00e9ninkov\u00fd re\u017eim, sp\u00ed\u0161e [\u2026] V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":2658,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-2584","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"\n7 Reasons Why You Should Dedicate Yourself to Lifting Heavy - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Discover the benefits of lifting heavy weights with these 7 compelling reasons to incorporate this form of exercise into your fitness routine.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/cs\/7-duvodu-proc-byste-se-meli-venovat-zvedani-tezkych-veci\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Reasons Why You Should Dedicate Yourself to Lifting Heavy - 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