{"id":57326,"date":"2025-05-17T15:42:12","date_gmt":"2025-05-17T13:42:12","guid":{"rendered":"https:\/\/www.invarena.cz\/?p=57326"},"modified":"2025-05-17T15:42:13","modified_gmt":"2025-05-17T13:42:13","slug":"jak-si-muze-60lety-clovek-udrzet-svalovou-hmotu","status":"publish","type":"post","link":"https:\/\/www.invarena.cz\/?p=57326","title":{"rendered":"Jak si m\u016f\u017ee 60let\u00fd \u010dlov\u011bk udr\u017eet svalovou hmotu?"},"content":{"rendered":"\n

Eugene Allen<\/strong>
b\u00fdval\u00fd voj\u00e1k Special Forces, Army Aviator, SWAT Operator
Tacoma, USA

Sarkopenie si pro v\u00e1s p\u0159ijde, a\u0165 se v\u00e1m to l\u00edb\u00ed nebo ne. Ztr\u00e1ta svalov\u00e9 hmoty souvisej\u00edc\u00ed s v\u011bkem je prost\u011b stav spojen\u00fd s plynut\u00edm \u010dasu. Tak\u00e9 zem\u0159ete, tomu rovn\u011b\u017e nezabr\u00e1n\u00edte. Jak brzy se n\u011bkter\u00e1 z t\u011bchto v\u011bc\u00ed stane, lze trochu zm\u00edrnit, ale neodstran\u00edte ani jednu.<\/p>\n\n\n\n

„Jak tedy m\u016f\u017ee 60let\u00fd \u010dlov\u011bk sn\u00ed\u017eit dopad ztr\u00e1ty svalov\u00e9 hmoty souvisej\u00edc\u00ed s v\u011bkem zn\u00e1m\u00e9 jako sarkopenie?“<\/p>\n\n\n\n

Nejlep\u0161\u00edm \u0159e\u0161en\u00edm je dostat se do \u0161edes\u00e1tky s p\u0159im\u011b\u0159enou s\u00edlou a svalovou hmotou a pravideln\u011b tr\u00e9novat, abyste si svalovou hmotu udr\u017eeli jako hr\u00e1z proti budouc\u00edm ztr\u00e1t\u00e1m. Uk\u00e1\u017eete-li se na prahu \u0161edes\u00e1tky jako vychrtl\u00fd zesl\u00e1bl\u00fd \u010dlov\u011bk poj\u00eddaj\u00edc\u00ed tofu, zjist\u00edte, \u017ee nabrat svaly b\u011bhem va\u0161ich 60 let bude velmi obt\u00ed\u017en\u00e9. Mo\u017en\u00e9, dosa\u017eiteln\u00e9, ale jist\u011b velmi obt\u00ed\u017en\u00e9.<\/p>\n\n\n\n

Jak si udr\u017eujete a dokonce zlep\u0161ujete svalovou hmotu?<\/p>\n\n\n\n

Nejlep\u0161\u00edm \u0159e\u0161en\u00edm je zvedat t\u011b\u017ek\u00e9 sra\u010dky. Va\u0161e svaly pot\u0159ebuj\u00ed pracovat, aby byly v\u011bt\u0161\u00ed a siln\u011bj\u0161\u00ed, a zved\u00e1n\u00ed lehk\u00fdch z\u00e1va\u017e\u00ed v\u00e1s nepos\u00edl\u00ed. M\u016f\u017ee v\u0161ak vyvinout svalovou hmotu s vy\u0161\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed. P\u0159esto jsou tito velc\u00ed kulturist\u00e9 \u010dasto velmi siln\u00ed. Navrhuji str\u00e1vit n\u011bjak\u00fd \u010das zved\u00e1n\u00edm t\u011b\u017ek\u00fdch b\u0159emen jako sou\u010d\u00e1st va\u0161ich tu\u017eeb hromadn\u00e9ho budov\u00e1n\u00ed.<\/p>\n\n\n\n

M\u011bjte na pam\u011bti, \u017ee dobr\u00e1 kondice nen\u00ed jen o svalov\u00e9 hmot\u011b. Rozvoj a udr\u017eov\u00e1n\u00ed kardiovaskul\u00e1rn\u00ed a kardiorespira\u010dn\u00ed kondice posiluje tuto hr\u00e1z a ve skute\u010dnosti je nejlep\u0161\u00ed s\u00e1zkou na del\u0161\u00ed \u017eivot. Zv\u00fd\u0161en\u00ed va\u0161eho VO2<\/sub> max, schopnosti va\u0161eho t\u011bla p\u0159en\u00e1\u0161et a vyu\u017e\u00edvat kysl\u00edk, je va\u0161\u00ed nejlep\u0161\u00ed volbou pro sn\u00ed\u017een\u00ed \u00famrtnosti ze v\u0161ech p\u0159\u00ed\u010din. Ve spojen\u00ed s odporov\u00fdm tr\u00e9ninkem budete m\u00edt nejlep\u0161\u00ed \u0161anci z\u016fstat zdrav\u00fd a fit za p\u0159edpokladu spr\u00e1vn\u00e9 stravy, sp\u00e1nku, hydratace a u\u017e\u00edv\u00e1n\u00ed jak\u00fdchkoli l\u00e9k\u016f, kter\u00e9 jsou nezbytn\u00e9, abyste mohli pokra\u010dovat v cvi\u010den\u00ed. Sou\u010d\u00e1st\u00ed va\u0161eho pl\u00e1nu m\u00edt nad\u00e1le kvalitn\u00ed \u017eivot mus\u00ed b\u00fdt p\u00e9\u010de o krevn\u00ed tlak, cukrovku, probl\u00e9my s cholesterolem a v\u0161echny dal\u0161\u00ed neduhy, kter\u00e9 se k n\u00e1m s p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem p\u0159idru\u017e\u00ed.<\/p>\n\n\n\n

D\u011blejte kardiotr\u00e9nink. D\u011blejte odporov\u00fd tr\u00e9nink. Jezte v\u00edce b\u00edlkovin.<\/p>\n\n\n\n

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

Eugene Allenb\u00fdval\u00fd voj\u00e1k Special Forces, Army Aviator, SWAT OperatorTacoma, USA Sarkopenie si pro v\u00e1s p\u0159ijde, a\u0165 se v\u00e1m to l\u00edb\u00ed nebo ne. Ztr\u00e1ta svalov\u00e9 hmoty […]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":14531,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[],"class_list":["post-57326","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi"],"_links":{"self":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/57326","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=57326"}],"version-history":[{"count":0,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/57326\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/media\/14531"}],"wp:attachment":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=57326"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=57326"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=57326"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}