{"id":104896,"date":"2026-04-19T04:56:18","date_gmt":"2026-04-19T02:56:18","guid":{"rendered":"https:\/\/www.infokuryr.cz\/n\/?p=104896"},"modified":"2026-04-19T04:56:18","modified_gmt":"2026-04-19T02:56:18","slug":"nemate-cas-na-fitko-podle-noveho-vyzkumu-proti-chronickym-chorobam-staci-i-kratky-ale-intenzivni-pohyb","status":"publish","type":"post","link":"https:\/\/www.infokuryr.cz\/n\/2026\/04\/19\/nemate-cas-na-fitko-podle-noveho-vyzkumu-proti-chronickym-chorobam-staci-i-kratky-ale-intenzivni-pohyb\/","title":{"rendered":"Nem\u00e1te \u010das na fitko? Podle nov\u00e9ho v\u00fdzkumu proti chronick\u00fdm chorob\u00e1m sta\u010d\u00ed i kr\u00e1tk\u00fd, ale intenzivn\u00ed pohyb"},"content":{"rendered":"
<\/div>\n

Po desetilet\u00ed se poselstv\u00ed ohledn\u011b zdrav\u00ed soust\u0159edila na jednoduchou mantru: nahromadit alespo\u0148 150 minut m\u00edrn\u00e9 fyzick\u00e9 aktivity ka\u017ed\u00fd t\u00fdden.<\/span><\/strong><\/p>\n

Pro zanepr\u00e1zdn\u011bn\u00e9ho jednotlivce s nedostatkem \u010dasu se v\u0161ak tento c\u00edl m\u016f\u017ee zd\u00e1t skli\u010duj\u00edc\u00ed a \u010dasto vede k ne\u010dinnosti. P\u0159elomov\u00fd nov\u00fd v\u00fdzkum nyn\u00ed \u0159\u00edk\u00e1, \u017ee intenzita va\u0161eho cvi\u010den\u00ed je pro ochranou p\u0159ed chronick\u00fdmi onemocn\u011bn\u00edmi d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e jeho trv\u00e1n\u00ed.<\/span><\/p>\n

Studie publikovan\u00e1 v roce 2026 analyzovala \u00fadaje nam\u011b\u0159en\u00e9 za\u0159\u00edzen\u00edmi od t\u00e9m\u011b\u0159 100 000 dosp\u011bl\u00fdch v britsk\u00e9 biobance.<\/span><\/p>\n

V\u00fdsledkem jsou p\u0159esv\u011bd\u010div\u00e9 d\u016fkazy o tom, \u017ee up\u0159ednost\u0148ov\u00e1n\u00ed intenzity, nez\u00e1visle na celkov\u00e9 dob\u011b cvi\u010den\u00ed, m\u016f\u017ee dramaticky sn\u00ed\u017eit riziko v\u0161eho \u2013 od srde\u010dn\u00edch chorob a\u017e po demenci.<\/span><\/p>\n

Za hranicemi 150minutov\u00e9 mantry: V centru pozornosti je intenzita<\/span><\/h2>\n

Studie, kter\u00e1 sledovala \u00fa\u010dastn\u00edky p\u0159ibli\u017en\u011b sedm let, p\u0159ekro\u010dila r\u00e1mec sebehodnocen\u00ed prost\u0159ednictv\u00edm dotazn\u00edk\u016f a na zachycen\u00ed pohybu v re\u00e1ln\u00e9m sv\u011bt\u011b pou\u017eila akcelerometry no\u0161en\u00e9 na z\u00e1p\u011bst\u00ed.<\/span><\/p>\n

Tato metoda identifikovala i kr\u00e1tk\u00e9, ale intenzivn\u00ed aktivity, kter\u00e9 se v dotazn\u00edc\u00edch \u010dasto vynech\u00e1vaj\u00ed \u2013 jako nap\u0159\u00edklad sprint na autobus, v\u00fdstup schody po dvou schodech najednou nebo rychl\u00e1 ch\u016fze mezi setk\u00e1n\u00edmi.<\/span><\/p>\n

Anal\u00fdza p\u0159inesla p\u0159ekvapiv\u00fd z\u00e1v\u011br: pod\u00edl intenzivn\u00ed fyzick\u00e9 aktivity v pom\u011bru k celkov\u00e9mu pohybu byl nep\u0159\u00edmo a siln\u011b spojen s jasn\u00fdmi v\u00fdsledky v oblasti zdrav\u00ed<\/span><\/p>\n

\u00da\u010dastn\u00edci, u kter\u00fdch bylo n\u011bco p\u0159es 4% jejich aktivity klasifikovan\u00e9 jako \u201eintenzivn\u00ed\u201c, zaznamenali u osmi z\u00e1va\u017en\u00fdch chronick\u00fdch onemocn\u011bn\u00ed sn\u00ed\u017een\u00ed rizika o 29 a\u017e 61% ve srovn\u00e1n\u00ed s t\u011bmi, kte\u0159\u00ed nem\u011bli \u017e\u00e1dnou intenzivn\u00ed aktivitu.<\/span><\/p>\n

Zdravotn\u00ed p\u0159\u00ednosy byly specifick\u00e9 pro tato onemocn\u011bn\u00ed a byly v\u00fdrazn\u00e9. Vy\u0161\u0161\u00ed intenzita je spojena s 63% ni\u017e\u0161\u00edm rizikem\u00a0<\/span>demence<\/span><\/a>\u00a0a 60% ni\u017e\u0161\u00edm rizikem diabetu 2. typu.<\/span><\/p>\n

U autoimunitn\u00edch z\u00e1n\u011btliv\u00fdch onemocn\u011bn\u00ed, jako je artritida, byl preventivn\u00ed potenci\u00e1l t\u00e9m\u011b\u0159 v\u00fdlu\u010dn\u011b z\u00e1visl\u00fd na intenzit\u011b, p\u0159i\u010dem\u017e celkov\u00fd objem fyzick\u00e9 aktivity hr\u00e1l minim\u00e1ln\u00ed roli.<\/span><\/p>\n

\u201eTato zji\u0161t\u011bn\u00ed \u0159\u00edkaj\u00ed, \u017ee jako sou\u010d\u00e1st terapi\u00ed uveden\u00fdch onemocn\u011bn\u00ed by se v\u017edy, kdy je to mo\u017en\u00e9, m\u011bly up\u0159ednost\u0148ovat aktivity s vy\u0161\u0161\u00ed intenzitou,\u201c<\/span><\/em>\u00a0uzav\u0159eli auto\u0159i studie a poznamenali, \u017ee intenzita konzistentn\u011b prok\u00e1zala vy\u0161\u0161\u00ed preventivn\u00ed potenci\u00e1l ne\u017e samotn\u00e9 mno\u017estv\u00ed fyzick\u00e9 aktivity.<\/span><\/p>\n

Fyziologick\u00e9 p\u0159\u00ednosy \u201ezad\u00fdchanosti\u201c<\/span><\/h2>\n

Vynikaj\u00edc\u00ed ochrann\u00fd \u00fa\u010dinek intenzivn\u00ed aktivity m\u00e1 ko\u0159eny ve fyziologii.<\/span><\/p>\n

Pohyb, kter\u00fd zvy\u0161uje srde\u010dn\u00ed frekvenci a vyvol\u00e1v\u00e1 m\u00edrnou du\u0161nost, efektivn\u011bji zat\u011b\u017euje kardiovaskul\u00e1rn\u00ed syst\u00e9m a zlep\u0161uje srde\u010dn\u00ed \u010dinnost, c\u00e9vn\u00ed flexibilitu a maxim\u00e1ln\u00ed p\u0159\u00edjem kysl\u00edku v t\u011ble.<\/span><\/p>\n

Tento typ aktivity je tak\u00e9 spojen s v\u00fdrazn\u011bj\u0161\u00edm sn\u00ed\u017een\u00edm syst\u00e9mov\u00e9ho z\u00e1n\u011btu a zv\u00fd\u0161enou produkc\u00ed neuroprotektivn\u00edch slou\u010denin v mozku, co\u017e m\u016f\u017ee vysv\u011btlovat jeho v\u00fdraznou souvislost se sn\u00ed\u017een\u00fdm rizikem demence.<\/span><\/p>\n

V podstat\u011b tyto intenzivn\u00ed \u201ev\u00fdbuchy\u201c fyzick\u00e9 aktivity p\u016fsob\u00ed jako siln\u00fd stimul, kter\u00fd signalizuje t\u011blu, aby pos\u00edlilo sv\u00e9 obrann\u00e9 a opravn\u00e9 mechanismy.<\/span><\/p>\n

Princip \u201eminim\u00e1ln\u00ed d\u00e1vky\u201c pro s\u00edlu a dlouhov\u011bkost<\/span><\/h2>\n

Tento posun paradigmatu up\u0159ednost\u0148ov\u00e1n\u00edm kvality p\u0159ed kvantitou se roz\u0161i\u0159uje i na silov\u00fd tr\u00e9nink. Soub\u011b\u017en\u00fd v\u00fdzkum podporuje p\u0159\u00edstup \u201eminim\u00e1ln\u00ed d\u00e1vky\u201c p\u0159i silov\u00e9m cvi\u010den\u00ed, \u010d\u00edm\u017e vyvrac\u00ed p\u0159edstavu, \u017ee dlouh\u00e9 tr\u00e9ninky v posilovn\u011b jsou nezbytn\u00e9.<\/span><\/p>\n

Fyziologov\u00e9 poznamen\u00e1vaj\u00ed, \u017ee za\u010d\u00e1te\u010dn\u00edci mohou vid\u011bt v\u00fdrazn\u00e9 n\u00e1r\u016fsty sv\u00e9 s\u00edly o 30 a\u017e 50% ji\u017e po jednom 20minutov\u00e9m tr\u00e9ninku t\u00fddn\u011b zam\u011b\u0159en\u00e9m na cviky s v\u00edce klouby, jako jsou d\u0159epy a tlaky, za p\u0159edpokladu, \u017ee cvi\u010den\u00ed je n\u00e1ro\u010dn\u00e9.<\/span><\/p>\n

Pro trval\u00e9 zdravotn\u00ed p\u0159\u00ednosy, v\u010detn\u011b zlep\u0161en\u00e9ho metabolismu, hustoty kost\u00ed a omezen\u00ed ztr\u00e1ty svalov\u00e9 hmoty souvisej\u00edc\u00ed s v\u011bkem, odborn\u00edci doporu\u010duj\u00ed cvi\u010dit silov\u00fd tr\u00e9nink 60 a\u017e 90 minut t\u00fddn\u011b, rozd\u011blen\u00fd do dvou tr\u00e9nink\u016f.<\/span><\/p>\n

To je v souladu s obecnou z\u00e1sadou, \u017ee konzistentn\u00ed a soust\u0159ed\u011bn\u00e9 \u00fasil\u00ed p\u0159in\u00e1\u0161\u00ed mimo\u0159\u00e1dn\u00e9 v\u00fdsledky.<\/span><\/p>\n

Integrace intenzity fyzick\u00e9 n\u00e1mahy do ka\u017edodenn\u00edho \u017eivota<\/span><\/h2>\n

Praktick\u00e9 ponau\u010den\u00ed je osvobozuj\u00edc\u00ed pro ty, kte\u0159\u00ed si nedok\u00e1\u017eou vyhradit hodiny na cvi\u010den\u00ed ve fitku. C\u00edlem nen\u00ed nahradit m\u00edrn\u00e9 fyzick\u00e9 aktivity, ale p\u0159idat c\u00edlenou intenzitu.<\/span><\/p>\n

Toho lze dos\u00e1hnout p\u0159em\u011bnou denn\u00edch rutin na p\u0159\u00edle\u017eitosti pro intenzivn\u00ed n\u00e1mahu: pro star\u0161\u00ed lidi nap\u0159\u00edklad rychl\u00e1 ch\u016fze p\u00e1r stovek metr\u016f, chozen\u00ed nahoru po schodech, no\u0161en\u00ed ko\u0161\u00edku v obchodech nam\u00edsto pou\u017e\u00edv\u00e1n\u00ed voz\u00edku nebo aktivn\u00ed hran\u00ed si s d\u011btmi (fotbal, honi\u010dka a podobn\u011b).<\/span><\/p>\n

Mlad\u0161\u00ed mohou p\u0159idat kr\u00e1tk\u00e9 sprinty, rychl\u00e9 vyb\u011bhnut\u00ed po schodech atp.<\/span><\/p>\n

Jak nazna\u010duje studie, tyto nahromad\u011bn\u00e9 minuty pohybu se zad\u00fdch\u00e1n\u00edm, kter\u00e9 mohou trvat jen 15 a\u017e 20 minut t\u00fddn\u011b, nejsou ani zdaleka trivi\u00e1ln\u00ed; jsou \u00fa\u010dinnou p\u00e1kou pro prevenci v\u00e1\u017en\u00fdch chorob.<\/span><\/p>\n

Jemn\u011bj\u0161\u00ed cesta k celo\u017eivotn\u00edmu zdrav\u00ed<\/span><\/h2>\n

Tato vyv\u00edjej\u00edc\u00ed se v\u011bda p\u0159edstavuje v\u00fdznamn\u00fd odklon od univerz\u00e1ln\u00edch cvi\u010debn\u00edch doporu\u010den\u00ed a nab\u00edz\u00ed dostupn\u011bj\u0161\u00ed a efektivn\u011bj\u0161\u00ed cestu ke zdrav\u00ed.<\/span><\/p>\n

Potvrzuje s\u00edlu kr\u00e1tk\u00fdch intenzivn\u00edch cvi\u010den\u00ed, kter\u00e1 jsou sou\u010d\u00e1st\u00ed ka\u017edodenn\u00edho \u017eivota, a demystifikuje silov\u00fd tr\u00e9nink definov\u00e1n\u00edm dosa\u017eiteln\u00e9ho v\u00fdchoz\u00edho bodu.<\/span><\/p>\n

Nov\u00e9 d\u016fkazy umo\u017e\u0148uj\u00ed jednotlivc\u016fm soust\u0159edit se na to, aby jejich pohyb m\u011bl smysl, a ukazuj\u00ed, \u017ee pokud jde o budov\u00e1n\u00ed odoln\u00e9ho t\u011bla a mysli, intenzita \u2013 iv mal\u00fdch d\u00e1vk\u00e1ch \u2013 dok\u00e1\u017ee m\u00edt siln\u00fd \u00fa\u010dinek.<\/span><\/p>\n

Autor: Willow Tohi, Zdroj:\u00a0<\/span>naturalnews.com<\/span><\/a>\u00a0<\/span><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Po desetilet\u00ed se poselstv\u00ed ohledn\u011b zdrav\u00ed soust\u0159edila na jednoduchou mantru: nahromadit alespo\u0148 150 minut m\u00edrn\u00e9…<\/p>\n","protected":false},"author":2,"featured_media":104897,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[7],"tags":[5779,8249,21],"_links":{"self":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/104896"}],"collection":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/comments?post=104896"}],"version-history":[{"count":0,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/104896\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/media\/104897"}],"wp:attachment":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/media?parent=104896"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/categories?post=104896"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/tags?post=104896"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}