{"id":31595,"date":"2026-03-30T09:02:12","date_gmt":"2026-03-30T09:02:12","guid":{"rendered":"https:\/\/www.europesays.com\/sk\/31595\/"},"modified":"2026-03-30T09:02:12","modified_gmt":"2026-03-30T09:02:12","slug":"vedci-zistili-ktora-aktivita-najviac-podporuje-nas-spanok","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/sk\/31595\/","title":{"rendered":"Vedci zistili, ktor\u00e1 aktivita najviac podporuje n\u00e1\u0161 sp\u00e1nok"},"content":{"rendered":"<p>\u010cL\u00c1NOK POKRA\u010cUJE POD REKLAMOU<\/p>\n<p data-path-to-node=\"4\">Svet biol\u00f3gie sp\u00e1nku dlho ovl\u00e1dal predpoklad, \u017ee \u010d\u00edm viac sa fyzicky vy\u010derp\u00e1me, t\u00fdm r\u00fdchlej\u0161ie \u201evypneme\u201c. Be\u017eeck\u00e9 trate a posil\u0148ovne preto zap\u013a\u0148aj\u00fa \u013eudia, ktor\u00ed d\u00fafaj\u00fa, \u017ee poctiv\u00e1 d\u00e1vka kardia alebo dv\u00edhanie \u010diniek vyrie\u0161i ich probl\u00e9my s no\u010dn\u00fdm prehadzovan\u00edm sa. Najnov\u0161ie vedeck\u00e9 d\u00e1ta v\u0161ak tento rebr\u00ed\u010dek popularity \u00faplne ot\u00e1\u010daj\u00fa. Ukazuje sa, \u017ee k\u013e\u00fa\u010dom k hlbok\u00e9mu odpo\u010dinku nie je objem nabehan\u00fdch kilometrov, ale \u0161pecifick\u00e1 kombin\u00e1cia sily, dychu a intenzity.<\/p>\n<p>Kr\u00e1tko, ale intenz\u00edvne<\/p>\n<p data-path-to-node=\"4\">Dlho sme verili, \u017ee receptom na<a href=\"https:\/\/www.startitup.sk\/horcik-uziva-vela-ludi-no-telo-z-neho-nic-nema-varuju-odbornici-spravna-forma-moze-podporit-spanok-mozog-aj-srdce\/\" target=\"_blank\" rel=\"noopener nofollow\"> dobr\u00fd sp\u00e1nok<\/a> je bu\u010f nekone\u010dn\u00e9 kardio, alebo tvrd\u00fd tr\u00e9ning v posil\u0148ovni. Najnov\u0161ia metaanal\u00fdza 30 randomizovan\u00fdch kontrolovan\u00fdch \u0161t\u00fadi\u00ed v\u0161ak tento rebr\u00ed\u010dek b\u00fara. Vedci z Harbin Sport University v \u010c\u00edne analyzovali d\u00e1ta od viac ako 2 500 \u00fa\u010dastn\u00edkov a v\u00fdsledok je jednozna\u010dn\u00fd: naj\u00fa\u010dinnej\u0161\u00edm \u201eprotijedom\u201c na nekvalitn\u00fd sp\u00e1nok je vysokointenz\u00edvna joga.<\/p>\n<p data-path-to-node=\"6\">\u0160t\u00fadia publikovan\u00e1 v <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">PubMed<\/a> v roku 2025 prin\u00e1\u0161a prekvapivo konkr\u00e9tny recept na \u00faspech. Na dosiahnutie maxim\u00e1lneho efektu nepotrebuje tr\u00e1vi\u0165 v telocvi\u010dni hodiny. Vedci zistili, \u017ee najlep\u0161ie v\u00fdsledky dosahuj\u00fa \u013eudia, ktor\u00ed cvi\u010dia jogu s vysokou intenzitou menej ako 30 min\u00fat, a to iba dvakr\u00e1t t\u00fd\u017edenne.<\/p>\n<p data-path-to-node=\"7\">Tento pr\u00edstup predbehol v rebr\u00ed\u010dku efektivity ch\u00f4dzu, silov\u00fd tr\u00e9ning, aer\u00f3bne cvi\u010denia aj tradi\u010dn\u00e9 \u010d\u00ednske cvi\u010denia ako \u010dchi-kung \u010di tai-\u010di. Pozit\u00edvne zmeny v kvalite sp\u00e1nku sa pritom dostavuj\u00fa relat\u00edvne r\u00fdchlo \u2013 u\u017e po 8 a\u017e 10 t\u00fd\u017ed\u0148och pravidelnej praxe.<\/p>\n<p>Pre\u010do pr\u00e1ve joga?<\/p>\n<p data-path-to-node=\"9\">Hoci vedci st\u00e1le sk\u00famaj\u00fa presn\u00e9 biologick\u00e9 mechanizmy, existuje nieko\u013eko logick\u00fdch vysvetlen\u00ed, pre\u010do joga dominuje nad be\u017en\u00fdm \u0161portom. Joga toti\u017e nie je len o svalovej n\u00e1mahe, ale o kombin\u00e1cii fyzick\u00e9ho tlaku a kontrolovan\u00e9ho d\u00fdchania.<\/p>\n<p data-path-to-node=\"10\">Pr\u00e1ve pr\u00e1ca s dychom pod\u013ea port\u00e1lu <a href=\"https:\/\/onlinelibrary.wiley.com\/journal\/13652869\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Journal of Sleep<\/a> aktivuje parasympatick\u00fd nervov\u00fd syst\u00e9m, ktor\u00fd je zodpovedn\u00fd za re\u017eim \u201eodpo\u010dinku a tr\u00e1venia\u201c. Zatia\u013e \u010do beh m\u00f4\u017ee telo nabudi\u0165 stresov\u00fdmi horm\u00f3nmi, intenz\u00edvna joga dok\u00e1\u017ee telo unavi\u0165 a z\u00e1rove\u0148 upokoji\u0165 mozgov\u00fa aktivitu. Niektor\u00e9 \u0161t\u00fadie dokonca nazna\u010duj\u00fa, \u017ee joga priamo reguluje vzorce mozgov\u00fdch v\u013an, \u010do u\u013eah\u010duje prechod do f\u00e1z hlbok\u00e9ho sp\u00e1nku.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-922032 size-full\" src=\"data:image\/svg+xml,%3Csvg%20xmlns=\" http:=\"\" alt=\"na snimke je joga\" width=\"1920\" height=\"1080\" data-lazy- data-lazy- data-lazy-src=\"https:\/\/www.europesays.com\/sk\/wp-content\/uploads\/2026\/03\/joga-960242-Wr5Hw94J.jpg\"\/><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-922032 size-full\" src=\"https:\/\/www.europesays.com\/sk\/wp-content\/uploads\/2026\/03\/joga-960242-Wr5Hw94J.jpg\" alt=\"na snimke je joga\" width=\"1920\" height=\"1080\"  \/>zdroj: Unsplash\/Kaylee GarrettTai-\u010di ako be\u017eec na dlh\u00fa tra\u0165<\/p>\n<p data-path-to-node=\"3\">V\u00fdskum priniesol aj jedno ve\u013emi d\u00f4le\u017eit\u00e9 porovnanie. Vedci postavili tradi\u010dn\u00e9 cvi\u010denie tai-\u010di proti tzv. kognit\u00edvno-behavior\u00e1lnej terapii (CBT-I). Pr\u00e1ve t\u00e1to terapia sa v medic\u00edne dlhodobo pova\u017euje za \u00faplne najlep\u0161iu met\u00f3du, ako vyrie\u0161i\u0165 nespavos\u0165 bez liekov, preto\u017ee u\u010d\u00ed \u013eud\u00ed, ako zmeni\u0165 svoje sp\u00e1nkov\u00e9 n\u00e1vyky a my\u0161lienky.<\/p>\n<p data-path-to-node=\"4\">V\u00fdsledok experimentu z roku 2025 uk\u00e1zal fascinuj\u00facu vec. Terapia s\u00edce priniesla \u00fa\u013eavu o nie\u010do sk\u00f4r, no ke\u010f vedci skontrolovali \u00fa\u010dastn\u00edkov po 15 mesiacoch, skupina cvi\u010diaca tai-\u010di ju \u00faplne dobehla. \u013dudia, ktor\u00ed pravidelne cvi\u010dili, si nielen zlep\u0161ili sp\u00e1nok, ale c\u00edtili sa lep\u0161ie aj po psychickej a fyzickej str\u00e1nke.<\/p>\n<p data-path-to-node=\"4\">To nazna\u010duje, \u017ee aktivity, ktor\u00e9 prep\u00e1jaj\u00fa myse\u013e a telo, maj\u00fa obrovsk\u00fa v\u00fdhodu. S\u00fa \u013eahko dostupn\u00e9, daj\u00fa sa cvi\u010di\u0165 cel\u00fd \u017eivot a ich efekt sa \u010dasom neslabne, ale naopak prehlbuje.<\/p>\n<p data-path-to-node=\"6\">Autori ve\u013ekej anal\u00fdzy z Harbinu v\u0161ak tlmia prehnan\u00e9 o\u010dak\u00e1vania potrebnou d\u00e1vkou vedeckej opatrnosti. Pripom\u00ednaj\u00fa, \u017ee ka\u017ed\u00fd organizmus je jedine\u010dn\u00fd a neexistuje jedna z\u00e1zra\u010dn\u00e1 tabletka (ani cvik), ktor\u00fd by fungoval na 100 % u ka\u017ed\u00e9ho. Probl\u00e9my so sp\u00e1nkom m\u00f4\u017eu ma\u0165 desiatky r\u00f4znych pr\u00ed\u010din, od stresu a\u017e po zdravotn\u00e9 probl\u00e9my.<\/p>\n<p data-path-to-node=\"7\">Napriek tomu s\u00fa v\u0161ak d\u00e1ta o vysokointenz\u00edvnej joge mimoriadne s\u013eubn\u00e9 a pre mnoh\u00fdch m\u00f4\u017eu by\u0165 ch\u00fdbaj\u00facim dielikom v sklada\u010dke. Ak h\u013ead\u00e1\u0161 vedecky podlo\u017een\u00fd sp\u00f4sob, ako kone\u010dne presta\u0165 po\u010d\u00edta\u0165 ove\u010dky a r\u00e1no sa nepreb\u00fadza\u0165 ako \u201ezbit\u00fd pes\u201c, vysk\u00fa\u0161aj jogu. Rozrolova\u0165 jogamatku dvakr\u00e1t do t\u00fd\u017ed\u0148a v\u00e1s ni\u010d nestoj\u00ed a pod\u013ea vedy to m\u00f4\u017ee by\u0165 efekt\u00edvnej\u0161ie ne\u017e n\u00e1kup drah\u00fdch \u010diniek, be\u017eeck\u00fdch top\u00e1nok \u010di h\u013eadanie sp\u00e1sy v lek\u00e1rni.<\/p>\n<p class=\"siu-read-more-from-main-category\">\n        \u010c\u00edtaj viac z kateg\u00f3rie: <a href=\"https:\/\/www.startitup.sk\/kategoria\/inovacie-eko\/studie-analyzy\/\" rel=\"nofollow noopener\" target=\"_blank\">\u0160t\u00fadie, prieskumy a anal\u00fdzy<\/a>\n      <\/p>\n<p class=\"thank-you-after\">\n        \u010eakujeme, \u017ee \u010d\u00edta\u0161 Startitup. V pr\u00edpade, \u017ee m\u00e1\u0161 postreh alebo si na\u0161iel v \u010dl\u00e1nku chybu, nap\u00ed\u0161 n\u00e1m na <a href=\"mailto:%20redakcia@startitup.sk?subject=Postrehy%20a%20n%C3%A1vrhy&amp;body=%C4%8Cl%C3%A1nok:%20https:\/\/www.startitup.sk\/ucinnejsia-ako-beh-ci-silovy-trening-vedci-zistili-ktora-aktivita-najviac-podpori-tvoj-spanok\/\">redakcia@startitup.sk<\/a>.\n      <\/p>\n<p>     Zdroje: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">PubMed<\/a>, <a href=\"https:\/\/onlinelibrary.wiley.com\/journal\/13652869\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Journal\u00a0of\u00a0Sleep<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"\u010cL\u00c1NOK POKRA\u010cUJE POD REKLAMOU Svet biol\u00f3gie sp\u00e1nku dlho ovl\u00e1dal predpoklad, \u017ee \u010d\u00edm viac sa fyzicky vy\u010derp\u00e1me, t\u00fdm r\u00fdchlej\u0161ie&hellip;\n","protected":false},"author":2,"featured_media":31596,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[3443,14311,14312,14313,33,14314,14315,43,40,42,36,50,49,48],"class_list":{"0":"post-31595","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-svet","8":"tag-beh","9":"tag-behanie","10":"tag-joga","11":"tag-joga-na-mieru","12":"tag-news","13":"tag-silovy-sport","14":"tag-silovy-trening","15":"tag-sk","16":"tag-slovak","17":"tag-slovencina","18":"tag-spravy","19":"tag-svet","20":"tag-world","21":"tag-world-news"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@sk\/116317319773977672","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts\/31595","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/comments?post=31595"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts\/31595\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/media\/31596"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/media?parent=31595"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/categories?post=31595"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/tags?post=31595"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}