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Jak dlouho posilovat?

17. leden 2014

Nedávno jsem se dozvěděl, že není dobré posilovat příliš dlouho. Já jako začátečník jsem byl vždy zastáncem toho, cvičit dokud je posilovna otevřená. Takto mi to vycházelo zhruba na hodinu a čtvrt, někdy i hodinu a půl. Ovšem podle informací, které jsem zjistil od odborníků, toto cvičení není vůbec dobré. Proč?

Jak dlouho posilovat?Jak dlouho posilovat?

Řeknu vám to velmi laicky. V těle máme nějaký glykogen, ten se uvolňuje při posilování a z něho se svaly udržují. Když glykogen není, svaly se nedají udržovat, kazí se a zmenšují. No a tady tento glykogen nám při cvičení vydrží zhruba 50 minut.

Cvičit dlouho? Ne vždy se to vyplatí

Když posilujeme víc jak 50 minut (počítá se to velmi zhruba), tak se náš glykogen zpracuje a svaly se nezlepšují, tak jak by měly. Čím delší čas po těch 50 min cvičíte, tím je to horší.

Toto zhoršení může vést k tomu, že vaše svaly nerostou tolik, jak by měly, nebo se dokonce jejich růst zastaví úplně.

Proto je dobré si hlídat, jak dlouho posilujete a nepřehánět to. Pár cviků, které dají svalům povel k růstu, stačí. Nemusíte ze sebe dostat všechnu energii.

Odpočinek je stejně důležitý

S touto informací souvisí ještě jedna věc – odpočinek po cvičení. Stejně jako není dobré délku posilování přehánět, není taky dobré cvičit každý den. Svaly se regerenují během odpočinku, a když neodpočíváte, nemůžou se regerenovat.

Jak často posilovat?

Je dobré si určit, jak často budete posilovat. Já si například zvykl na trénink – dva dny po sobě cvičím, pak den odpočinek, zase dva dny cvičení, a dva dny pauza. Nedržím se ovšem těchto pravidel jako zákona. Když se mi chce, jdu si zacvičit i v druhém dnu volna, nebo si zase udělám jeden nepředpokládaný odpočinkový den.

Odpočinek svalů a dostatek glykogenu souvisí ale s tím, zda dokážeme tělu dodat dostatek živin a zda umožníme svalům dostatečnou regeneraci.

Trénink si tak můžete prodloužit, pokud jste před cvičením jedli dostatek kvalitních živin a můžeme cvičit pravidelněji, pokud svaly stíhají regeneraci.

Všechno záleží na zvyku. Ale důležité je to nepřehánět. Každý by chtěl rychle nabrat svaly jak Arnold S., ale tímto příliš dlouhým tréninkem si to můžete pokazit.

Linkuj.cz!
Reklama

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Posilování sice může těm méně znalým připadat často jako alchymie, ovšem pokud se obeznámíte se základními principy, které při růstu svalů fungují, pak sami zjistíte, že to není vůbec tak složité.


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Ne každý z nás má možnost cvičit v posilovně, a proto mnoho lidí posiluje doma. Na základní cviky vám postačí jednoduché minimální vybavení.