{"id":37053,"date":"2021-01-15T19:48:48","date_gmt":"2021-01-15T19:48:48","guid":{"rendered":"https:\/\/allaboutibs.com\/trening-a-ibs-vyhnite-sa-zaludocnym-problemom\/"},"modified":"2024-03-21T09:43:15","modified_gmt":"2024-03-21T09:43:15","slug":"trening-a-ibs-vyhnite-sa-zaludocnym-problemom","status":"publish","type":"post","link":"https:\/\/allaboutibs.com\/sk\/trening-a-ibs-vyhnite-sa-zaludocnym-problemom\/","title":{"rendered":"Tr\u00e9ning a IBS: Vyhnite sa \u017eal\u00fado\u010dn\u00fdm probl\u00e9mom"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8220;1&#8243; _builder_version=&#8220;4.16&#8243; _module_preset=&#8220;default&#8220; global_colors_info=&#8220;{}&#8220;][et_pb_row _builder_version=&#8220;4.16&#8243; _module_preset=&#8220;default&#8220; global_colors_info=&#8220;{}&#8220;][et_pb_column type=&#8220;4_4&#8243; _builder_version=&#8220;4.16&#8243; _module_preset=&#8220;default&#8220; global_colors_info=&#8220;{}&#8220;][et_pb_text _builder_version=&#8220;4.16&#8243; _module_preset=&#8220;default&#8220; global_colors_info=&#8220;{}&#8220;]<span style=\"font-weight: 400\">Ide cvi\u010denie a IBS dokopy? V\u00fdznam cvi\u010denia je v\u0161eobecne zn\u00e1my a nie je to \u017eiadna novinka. Cvi\u010den\u00edm si \u010dlovek vy\u010dist\u00ed myse\u013e a hne\u010f po \u0148om m\u00e1 \u010dasto pocit, akoby telo z\u00edskalo nov\u00fa energiu. Cvi\u010denie prospieva aj tr\u00e1viacemu traktu, ktor\u00fd sa n\u00e1sledne c\u00edti dobre, preto\u017ee pohyb stimuluje prirodzen\u00fd pohyb \u010driev. Hoci z\u00e1rove\u0148 \u013eudia \u010dasto po\u010duj\u00fa o \u017eal\u00fado\u010dn\u00fdch probl\u00e9moch v \u0161porte, napr\u00edklad pod\u013ea tejto spr\u00e1vy <a href=\"https:\/\/sverigesradio.se\/artikel\/6858148\" target=\"_blank\" rel=\"noopener noreferrer\">Carl-Christian &#8222;Calle&#8220; Halfvarsson<\/a> odst\u00fapil z Tour de Ski kv\u00f4li IBS.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Aj ke\u010f nes\u00fa\u0165a\u017e\u00edte na profesion\u00e1lnej \u00farovni, \u017eal\u00fado\u010dn\u00e9 probl\u00e9my m\u00f4\u017eu by\u0165 po\u010das tr\u00e9ningu dos\u0165 \u0165a\u017ek\u00e9, najm\u00e4 pre t\u00fdch, ktor\u00ed maj\u00fa IBS.<\/span><\/p>\n<h2><span style=\"font-weight: 400\">\u017dal\u00fadok be\u017eca &#8211; pre\u010do maj\u00fa \u0161portovci \u010dasto gastrointestin\u00e1lne \u0165a\u017ekosti?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">\u0160t\u00fadia publikovan\u00e1 v roku 2017 na <a href=\"https:\/\/www.monash.edu\/news\/articles\/excessive-exercise-damages-the-gut\" target=\"_blank\" rel=\"noopener noreferrer\">Monash University<\/a> uk\u00e1zala, \u017ee bez oh\u013eadu na to, ako je \u010dlovek fit, existuje limit, ko\u013eko fyzickej z\u00e1\u0165a\u017ee dok\u00e1\u017ee tr\u00e1viaci trakt vydr\u017ea\u0165, k\u00fdm sa objavia poruchy. Intenz\u00edvne cvi\u010denie trvaj\u00face viac ako dve hodiny m\u00f4\u017ee sp\u00f4sobi\u0165 \u017eal\u00fado\u010dn\u00e9 probl\u00e9my a beh a tr\u00e9ning v hor\u00facom podneb\u00ed sa uv\u00e1dzaj\u00fa ako faktory, ktor\u00e9 m\u00f4\u017eu probl\u00e9my e\u0161te viac vyvola\u0165.<\/span><\/p>\n<p><span style=\"font-weight: 400\">D\u00e1 sa to prirovna\u0165 k &#8222;be\u017eeck\u00e9mu \u017eal\u00fadku&#8220;, ktor\u00fd postihuje mnoh\u00fdch \u013eud\u00ed, ktor\u00ed sa z\u00fa\u010dast\u0148uj\u00fa vytrvalostn\u00fdch \u0161portov, ako s\u00fa marat\u00f3ny. Ide o gastrointestin\u00e1lne probl\u00e9my, ktor\u00e9 sa vyskytuj\u00fa v s\u00favislosti s n\u00e1ro\u010dn\u00fdm fyzick\u00fdm cvi\u010den\u00edm. Tieto gastrointestin\u00e1lne poruchy sa vyskytuj\u00fa najm\u00e4 u mlad\u00fdch \u017eien. \u010crev\u00e1 sa na rozdiel od telesn\u00fdch svalov \u0165a\u017eko prisp\u00f4sobuj\u00fa zv\u00fd\u0161enej psychickej a fyzickej z\u00e1\u0165a\u017ei.<\/span><\/p>\n<h3><span style=\"font-weight: 400\">Pr\u00edznaky<\/span><\/h3>\n<p><span style=\"font-weight: 400\">\u017dal\u00fadok be\u017eca sa vyzna\u010duje t\u00fdm, \u017ee pr\u00edznaky sa do\u010dasne objavuj\u00fa po\u010das tr\u00e9ningu a po jeho skon\u010den\u00ed zmizn\u00fa. Ak pr\u00edznaky pretrv\u00e1vaj\u00fa aj medzi tr\u00e9ningami, m\u00f4\u017ee \u00eds\u0165 o in\u00e9 gastrointestin\u00e1lne ochorenie a je potrebn\u00e9 vyh\u013eada\u0165 lek\u00e1ra. Hoci samotn\u00e9 pr\u00edznaky nie s\u00fa nebezpe\u010dn\u00e9 (okrem silnej hna\u010dky, ktor\u00e1 m\u00f4\u017ee sp\u00f4sobi\u0165 dehydrat\u00e1ciu), m\u00f4\u017ee by\u0165 \u0165a\u017ek\u00e9 sa s nimi vysporiada\u0165, najm\u00e4 ak sa s\u00fastred\u00edme pr\u00e1ve na v\u00fdkon. Naj\u010dastej\u0161ie pr\u00edznaky s\u00fa:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Nevo\u013enos\u0165<\/span><\/li>\n<li><span style=\"font-weight: 400\">Boles\u0165 brucha<\/span><\/li>\n<li><span style=\"font-weight: 400\">Zvracanie<\/span><\/li>\n<li><span style=\"font-weight: 400\">Kysl\u00fd reflux<\/span><\/li>\n<li><span style=\"font-weight: 400\">Hna\u010dka<\/span><\/li>\n<li><span style=\"font-weight: 400\">Nad\u00favanie<\/span><\/li>\n<li><span style=\"font-weight: 400\">\u017dal\u00fado\u010dn\u00e9 k\u0155\u010de<\/span><\/li>\n<li><span style=\"font-weight: 400\">Krv v stolici<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400\">Pr\u00ed\u010diny<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Pr\u00ed\u010diny \u017eal\u00fadkov be\u017ecov s\u00fa mechanick\u00e9 aj hormon\u00e1lne. Ke\u010f je telo v pohybe, stres sp\u00f4sobuje tr\u00e1viaci trakt, ktor\u00fd prerozde\u013euje obsah \u010driev. Ak sa potom \u010drevo napln\u00ed stolicou, v d\u00f4sledku zv\u00fd\u0161en\u00e9ho tlaku sa vytvor\u00ed vypr\u00e1zd\u0148ovac\u00ed reflex (preto sa odpor\u00fa\u010da nav\u0161t\u00edvi\u0165 toaletu pred tr\u00e9ningom). Ke\u010f svaly pracuj\u00fa, krv (a kysl\u00edk) sa presmeruje z \u010driev do kostrov\u00fdch svalov, \u010do m\u00e1 za n\u00e1sledok n\u00edzky obsah kysl\u00edka (hypoxick\u00fd stres) v \u010drevn\u00fdch svaloch. Uvo\u013e\u0148uj\u00fa sa horm\u00f3ny, ktor\u00e9 \u010falej stimuluj\u00fa gastrointestin\u00e1lny trakt. Hormon\u00e1lne zv\u00fd\u0161enie vedie k zv\u00fd\u0161enej sekr\u00e9cii, t. j. vylu\u010dovaniu tekut\u00edn, \u010do n\u00e1sledne sp\u00f4sobuje vodnat\u00fa hna\u010dku. Pri vytrvalostn\u00fdch \u0161portoch, ako je napr\u00edklad beh na dlh\u00e9 trate, to m\u00f4\u017ee tie\u017e sp\u00f4sobi\u0165 dehydrat\u00e1ciu.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Ak u\u017e trp\u00edte gastrointestin\u00e1lnymi probl\u00e9mami, m\u00f4\u017eu sa v kombin\u00e1cii s tvrd\u00fdm tr\u00e9ningom zhor\u0161i\u0165. Ide najm\u00e4 o z\u00e1palov\u00e9 ochorenia \u010driev, ako je Crohnova choroba a ulcer\u00f3zna kolit\u00edda, ktor\u00e9 zvy\u0161uj\u00fa n\u00e1roky organizmu na lie\u010dbu, ale aj na energetick\u00e9 doplnky, preto\u017ee zap\u00e1len\u00e9 \u010drevo \u0165a\u017e\u0161ie vstreb\u00e1va \u017eiviny z potravy. D\u00f4sledkom m\u00f4\u017ee by\u0165 zhor\u0161en\u00fd stav \u010driev a hor\u0161\u00ed v\u00fdkon pri \u0161porte. V s\u00favislosti so zv\u00fd\u0161enou fyzickou n\u00e1mahou sa nezriedka objavuj\u00fa gastrointestin\u00e1lne ochorenia.<\/span><\/p>\n<h3><span style=\"font-weight: 400\">Lie\u010dba \u017eal\u00fadka be\u017eca<\/span><\/h3>\n<p><span style=\"font-weight: 400\">\u010co rob\u00edte so \u017eal\u00fadkom be\u017eca? Strava ovplyv\u0148uje gastrointestin\u00e1lny trakt a je A a O, aby sa predi\u0161lo \u010drevn\u00fdm probl\u00e9mom po\u010das fyzickej z\u00e1\u0165a\u017ee a umo\u017enil sa vy\u0161\u0161\u00ed v\u00fdkon.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Ke\u010f\u017ee sa pr\u00edznaky u jednotliv\u00fdch \u013eud\u00ed l\u00ed\u0161ia, neexistuje univerz\u00e1lne rie\u0161enie. V prvom rade je potrebn\u00e9 vy\u0161etrenie lek\u00e1rom, aby sa vyl\u00fa\u010dilo, \u017ee vzniknut\u00e9 probl\u00e9my nie s\u00fa sp\u00f4soben\u00e9 nejakou chorobou. Ke\u010f to urob\u00edte, m\u00f4\u017eete skontrolova\u0165 pr\u00edznaky a pok\u00fasi\u0165 sa ich lie\u010di\u0165 v kombin\u00e1cii s pomal\u00fdm zvy\u0161ovan\u00edm intenzity tr\u00e9ningu na z\u00e1klade prisp\u00f4soben\u00e9ho pl\u00e1nu.<\/span><\/p>\n<h2><span style=\"font-weight: 400\">Cvi\u010denie a IBS &#8211; pom\u00e1ha alebo rozru\u0161uje?<\/span><\/h2>\n<p><span style=\"font-weight: 400\"><img decoding=\"async\" data-src=\"https:\/\/alltomibs.se\/wp-content\/uploads\/2020\/05\/yoga.jpg\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\"><\/span><\/p>\n<p><span style=\"font-weight: 400\">Aj ke\u010f netrp\u00edte be\u017eeck\u00fdm \u017eal\u00fadkom, cvi\u010denie a IBS m\u00f4\u017eu by\u0165 n\u00e1ro\u010dnou kombin\u00e1ciou. Preva\u017en\u00e1 v\u00e4\u010d\u0161ina \u013eud\u00ed sa pri cvi\u010den\u00ed c\u00edti dobre, ale pre t\u00fdch, ktor\u00ed trpia IBS, to m\u00f4\u017ee by\u0165 ove\u013ea n\u00e1ro\u010dnej\u0161ie. Ak trp\u00edte hna\u010dkou, pozornos\u0165 sa m\u00f4\u017ee s\u00fastredi\u0165 na bl\u00edzkos\u0165 toalety alebo sa m\u00f4\u017eete ob\u00e1va\u0165, \u017ee po\u010das tr\u00e9ningu dostanete \u017eal\u00fado\u010dn\u00e9 k\u0155\u010de. Ak m\u00e1te z\u00e1pchu, cvi\u010denie je obzvl\u00e1\u0161\u0165 vhodn\u00e9, preto\u017ee stimuluje \u010drev\u00e1 a udr\u017euje \u017eal\u00fadok v chode. Na druhej strane, pohyby \u010driev m\u00f4\u017eu sp\u00f4sobova\u0165 boles\u0165.<\/span><\/p>\n<p><span style=\"font-weight: 400\">V\u00fdskum uk\u00e1zal, \u017ee \u013eu\u010fom trpiacim IBS a z\u00e1palov\u00fdm ochoren\u00edm \u010driev prospieva n\u00edzka a\u017e stredne intenz\u00edvna fyzick\u00e1 aktivita. Nebolo v\u0161ak mo\u017en\u00e9 ur\u010di\u0165, ako tieto ochorenia ovplyv\u0148uje n\u00e1ro\u010dnej\u0161ie cvi\u010denie.<\/span><\/p>\n<h3><span style=\"font-weight: 400\">Na\u0161e tipy<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Ako v\u017edy, aj v pr\u00edpade cvi\u010denia a IBS plat\u00ed, \u017ee najlep\u0161ia je miera. Hoci n\u00e1m cvi\u010denie prin\u00e1\u0161a dobr\u00fd pocit, je vhodn\u00e9 venova\u0165 mu pozornos\u0165 a prisp\u00f4sobi\u0165 ho svojim \u0161pecifick\u00fdm, individu\u00e1lnym potreb\u00e1m, sympt\u00f3mom a ka\u017edodenn\u00e9mu re\u017eimu. Cvi\u010dte sp\u00f4sobom, ktor\u00fd vyhovuje v\u00e1m a v\u00e1\u0161mu \u017eal\u00fadku. Bu\u010fte k sebe l\u00e1skav\u00ed a akceptujte, \u017ee niekedy nie je mo\u017en\u00e9 tr\u00e9nova\u0165 pod\u013ea va\u0161ich predst\u00e1v.<\/span><\/p>\n<p><span style=\"font-weight: 400\">30-min\u00fatov\u00e1 prech\u00e1dzka je \u00faplne posta\u010duj\u00faca. Ak ste ve\u013emi vystresovan\u00ed, vhodnej\u0161ie je pokojnej\u0161ie cvi\u010denie, napr\u00edklad pilates alebo joga, preto\u017ee intenz\u00edvne formy cvi\u010denia m\u00f4\u017eu telo e\u0161te viac za\u0165a\u017eova\u0165.<\/span><\/p>\n<p><span style=\"font-weight: 400\">&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;<\/span><\/p>\n<p><span style=\"font-weight: 400\">Odkazy:<\/span><\/p>\n<ul>\n<li><a href=\"https:\/\/www.monash.edu\/news\/articles\/excessive-exercise-damages-the-gut\">https:\/\/www.monash.edu\/news\/articles\/excessive-exercise-damages-the-gut<\/a><\/li>\n<li><a href=\"http:\/\/www.independent.co.uk\/news\/health\/excessive-exercise-gut-problems-damage-study-ricardo-costa-monash-a7775726.html\">http:\/\/www.independent.co.uk\/news\/health\/excessive-exercise-gut-problems-damage-study-ricardo-costa-monash-a7775726.html<\/a><\/li>\n<\/ul>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ide cvi\u010denie a IBS dokopy? V\u00fdznam cvi\u010denia je v\u0161eobecne zn\u00e1my a nie je to \u017eiadna novinka. Cvi\u010den\u00edm si \u010dlovek vy\u010dist\u00ed myse\u013e a hne\u010f po \u0148om m\u00e1 \u010dasto pocit, akoby telo z\u00edskalo nov\u00fa energiu. Cvi\u010denie prospieva aj tr\u00e1viacemu traktu, ktor\u00fd sa n\u00e1sledne c\u00edti dobre, preto\u017ee pohyb stimuluje prirodzen\u00fd pohyb \u010driev. Hoci z\u00e1rove\u0148 \u013eudia \u010dasto po\u010duj\u00fa o [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":36844,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[151],"tags":[288,39,616,146],"class_list":["post-37053","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-otazky-a-odpovede-sk","tag-beh","tag-diarrhea","tag-diarrhea-sk","tag-hnacka","et-has-post-format-content","et_post_format-et-post-format-standard"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tr\u00e9ning a IBS: Vyhnite sa \u017eal\u00fado\u010dn\u00fdm probl\u00e9mom - all about IBS<\/title>\n<meta name=\"description\" content=\"Intenz\u00edvne cvi\u010denie trvaj\u00face viac ako dve hodiny m\u00f4\u017ee sp\u00f4sobi\u0165 \u017eal\u00fado\u010dn\u00e9 probl\u00e9my a beh a tr\u00e9ning v hor\u00facom podneb\u00ed sa uv\u00e1dzaj\u00fa ako faktory, ktor\u00e9 m\u00f4\u017eu probl\u00e9my e\u0161te viac vyvola\u0165.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/allaboutibs.com\/sk\/trening-a-ibs-vyhnite-sa-zaludocnym-problemom\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tr\u00e9ning a IBS: Vyhnite sa \u017eal\u00fado\u010dn\u00fdm probl\u00e9mom - 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