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Zvyknúť sa dá na všetko. Aj na teplo
Prichádza obdobie, keď sa vysokým teplotám nevyhneme ani skoro ráno, ani neskoro večer. To môže byť pre mnohých bežcov veľkou komplikáciou, pretože zďaleka nie každý zvláda športovať v horúcom letnom počasí.
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Našťastie má ľudské telo úžasnú schopnosť prispôsobiť sa, a výnimkou nie je ani horúčava. Prinášame vám niekoľko tipov a rád, ako sa na teplo adaptovať, aby ste si mohli beh užívať aj počas letných mesiacov.
Základom je psychika
Pre elitných športovcov je dnes adaptácia na horúčavu nevyhnutnosťou. Stále viac veľkých pretekov sa koná v horúcom počasí a bez správneho prispôsobenia sú šance na kvalitný výkon nulové. Aj vďaka tomu dnes máme veľa informácií a poznatkov, ktoré môžu pomôcť aj rekreačným športovcom.
Adaptácia na teplo, tzv. heat training, je do istej miery stále experimentálna záležitosť a jednotlivé postupy sa môžu líšiť od bežca k bežcovi.
Základom adaptácie je skôr psychika než fyzická stránka. Musíte sami seba presvedčiť, že máte teplo radi. Ak si budete hovoriť, že sa vám v horúčave zle behá, len ťažko sa na tom niečo zmení.
Športový výkon je vždy ovplyvnený psychickým nastavením športovca. Keď sa vám podarí zmeniť myslenie, zistíte, že aj vaše telo sa tomuto nastaveniu omnoho ľahšie prispôsobí.
A teraz sa pozrime na konkrétne metódy, ako naše telo naučiť lepšie a efektívnejšie fungovať v horúčave:
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Od zlatokopov k športovcom
Heat training
nie je nič nové. Prvýkrát sa tento pojem objavil už v 20. a 30. rokoch
20. storočia u robotníkov v afrických zlatých baniach. Odvtedy sa
štandardizoval nasledovný postup: aspoň hodinu denne stráviť cvičením
alebo prácou v horúcich podmienkach. Už po 10–14 dňoch sa začínajú
prejavovať zreteľné fyziologické zmeny: klesne vnútorná teplota tela,
zvýši sa objem krvi, potenie a rozširovanie ciev (prirodzené
ochladzovacie mechanizmy) začnú fungovať už pri nižších teplotách.
Keď to spočítame, vďaka týmto zmenám bude naše telo lepšie a efektívnejšie chladené a zvládne väčšiu záťaž v horúcom počasí.
Štúdie
navyše preukázali, že tento typ adaptácie na teplo môže zlepšiť výkon
aj v miernejšom počasí – pravdepodobne vďaka väčšiemu objemu krvnej
plazmy.
Problémom tohto adaptačného procesu je však jeho náročnosť.
Trénovať
každý deň hodinu v horúčave je pre väčšinu ľudí extrémna záťaž. Ak sa
pokúsite o ťažký tréning, pravdepodobne nedosiahnete svoje bežné tempo.
Ľahký beh už nebude vôbec ľahký a môže narušiť regeneráciu. Obzvlášť, ak
nasleduje ďalšia intenzívna záťaž.
Tento článok si dočítate v aktuálnom
vydaní magazínu BEHAME.sk, ktorý
nájdete v každej dobrej PNSke.
15.8.2025 /
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Bežecká škola / Autor: Vit Knežínek / Foto: Bigstock
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NAJČÍTANEJŠIE
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1.
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