{"id":1257,"date":"2021-11-24T00:02:00","date_gmt":"2021-11-23T23:02:00","guid":{"rendered":"https:\/\/golfmagazine.cz\/?p=1257"},"modified":"2021-11-22T23:05:57","modified_gmt":"2021-11-22T22:05:57","slug":"jak-si-vest-treninkovy-denik-mejte-prehled-o-svych-vykonech-a-dosahnete-lepsich-vysledku","status":"publish","type":"post","link":"https:\/\/golfmagazine.cz\/index.php\/2021\/11\/24\/jak-si-vest-treninkovy-denik-mejte-prehled-o-svych-vykonech-a-dosahnete-lepsich-vysledku\/","title":{"rendered":"Jak si v\u00e9st tr\u00e9ninkov\u00fd den\u00edk: m\u011bjte p\u0159ehled o sv\u00fdch v\u00fdkonech a dos\u00e1hn\u011bte lep\u0161\u00edch v\u00fdsledk\u016f"},"content":{"rendered":"\n<p><strong>Udr\u017eovat se dlouhodob\u011b v&nbsp;kondici se \u010dasto m\u016f\u017ee zd\u00e1t jako nadlidsk\u00fd \u00fakol. Pomoci m\u016f\u017ee tr\u00e9ninkov\u00fd den\u00edk, kter\u00fd v\u00e1m usnadn\u00ed sledov\u00e1n\u00ed va\u0161ich pokrok\u016f. I kdy\u017e se to m\u016f\u017ee zd\u00e1t na prvn\u00ed pohled jako zbyte\u010dn\u00e9, je d\u016fle\u017eit\u00e9 zaznamen\u00e1vat si, jakou aktivitu d\u011bl\u00e1te a jak\u00fd z&nbsp;n\u00ed m\u00e1te pocit. U\u017e za p\u016fl roku budete p\u0159i pohledu do den\u00edku \u017easnout nad sv\u00fdmi pokroky.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/runhouse.cz\/wp-content\/uploads\/2021\/11\/tr\u00daninkov\u0159-den\u00ddk_zdroj-Unsplash-2-1024x683.jpg\" alt=\"\" class=\"wp-image-1014\"\/><\/figure>\n\n\n\n<p>\n\t<em><strong>Jsou tr\u00e9ninkov\u00e9\n\tden\u00edky vhodn\u00e9 jen pro profesion\u00e1ln\u00ed sportovce?<\/strong><\/em><\/p>\n\n\n\n<p><strong>Veden\u00ed tr\u00e9ninkov\u00e9ho den\u00edku nen\u00ed zdaleka p\u0159\u00ednosn\u00e9 jen pro vrcholov\u00e9 sportovce. Zjednodu\u0161en\u00fd tr\u00e9ninkov\u00fd den\u00edk p\u0159izp\u016fsoben\u00fd individu\u00e1ln\u00edm pot\u0159eb\u00e1m m\u016f\u017ee pomoci se zlep\u0161en\u00edm a udr\u017een\u00edm kondice, redukc\u00ed hmotnosti nebo prioritizac\u00ed \u010dasu vyhrazen\u00e9ho k\u00a0tr\u00e9ninku.<\/strong><\/p>\n\n\n\n<ul><li><strong>D\u00edky tr\u00e9ninkov\u00e9mu den\u00edku k\u00a0sob\u011b budete up\u0159\u00edmn\u00ed a l\u00e9pe porozum\u00edte tomu, pro\u010d dosahujete \u010di nedosahujete sv\u00fdch c\u00edl\u016f. Budete motivovan\u011bj\u0161\u00ed a snadn\u011bji dos\u00e1hnete pokrok\u016f. <\/strong><\/li><li><strong>Tr\u00e9ninkov\u00fd den\u00edk pom\u016f\u017ee s progresem. Pokud v\u00e1m cestu zk\u0159\u00ed\u017e\u00ed zran\u011bn\u00ed nebo jin\u00e9 komplikace, po n\u00e1vratu k\u00a0tr\u00e9ninku budete v\u011bd\u011bt, kde jste skon\u010dili. <\/strong><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/runhouse.cz\/wp-content\/uploads\/2021\/11\/tr\u00daninkov\u0159-den\u00ddk_zdroj-Unsplash-1-1024x683.jpg\" alt=\"\" class=\"wp-image-1013\"\/><\/figure>\n\n\n\n<p><strong><em>Striktn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n m\u016f\u017ee v\u00e9st k jojo efektu podobn\u011b jako dieta. Lid\u00e9 za mnou \u010dasto chod\u00ed nad\u0161en\u00ed, \u017ee za\u010dali cvi\u010dit, bohu\u017eel jim po\u010d\u00e1te\u010dn\u00ed zap\u00e1len\u00ed m\u00e1lokdy vydr\u017e\u00ed. Za\u010d\u00ednat st\u00e1le od znova vede k\u00a0frustraci. Je mi l\u00edto, kdy\u017e vid\u00edm, \u017ee lid\u00e9 sabotuj\u00ed vlastn\u00ed zdrav\u00ed a kondici, a sna\u017e\u00edm se v\u00a0oblasti cvi\u010den\u00ed propagovat p\u0159\u00edstup \u201apomalu, ale jist\u011b\u2018,\u201c <\/em>\u0159\u00edk\u00e1 Samantha Clayton, fitness expertka spole\u010dnosti Herbalife Nutrition. <em>\u201eZkuste si pro za\u010d\u00e1tek v\u00e9st den\u00edk alespo\u0148 po dobu \u0161esti t\u00fddn\u016f. V\u011b\u0159\u00edm, \u017ee v\u00e1m to pom\u016f\u017ee nejen sledovat pokroky, ale rovn\u011b\u017e b\u00fdt aktivn\u011bj\u0161\u00ed a \u0161\u0165astn\u011bj\u0161\u00ed,\u201c<\/em> dod\u00e1v\u00e1 Clayton. <\/strong><\/p>\n\n\n\n<p><strong>Tr\u00e9ninkov\u00e9 den\u00edky jsou d\u016fle\u017eitou sou\u010d\u00e1st\u00ed p\u0159\u00edpravy vrcholov\u00e9ho sportovce. <em>\u201eKdy\u017e jsem profesion\u00e1ln\u011b z\u00e1vodila, vedla jsem si podrobn\u00fd den\u00edk. M\u016fj tren\u00e9r to vy\u017eadoval po v\u0161ech \u010dlenech\u00a0t\u00fdmu a ka\u017ed\u00fd m\u011bs\u00edc na\u0161e z\u00e1znamy hodnotil. Jin\u00ed tren\u00e9\u0159i na t\u011bchto pravideln\u00fdch kontrol\u00e1ch netrvaj\u00ed, ale cht\u011bj\u00ed do z\u00e1znam\u016f nahl\u00e9dnout v\u00a0p\u0159\u00edpad\u011b probl\u00e9m\u016f, jako jsou zran\u011bn\u00ed \u010di pokles formy,\u201c<\/em> vysv\u011btluje Clayton. Vedle prevence zran\u011bn\u00ed pat\u0159\u00ed mezi hlavn\u00ed d\u016fvody veden\u00ed tr\u00e9ninkov\u00e9ho den\u00edku monitorov\u00e1n\u00ed progresu sportovce, objeven\u00ed faktor\u016f p\u0159isp\u00edvaj\u00edc\u00edch k\u00a0\u00fasp\u011bchu \u010di ne\u00fasp\u011bchu a snadn\u011bj\u0161\u00ed dodr\u017eov\u00e1n\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/runhouse.cz\/wp-content\/uploads\/2021\/11\/tr\u00daninkov\u0159-den\u00ddk_zdroj-Unsplash-3-1024x683.jpg\" alt=\"\" class=\"wp-image-1015\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Jak\nsi v\u00e9st den\u00edk<\/strong><\/h3>\n\n\n\n<p><strong>Pokud p\u0159em\u00fd\u0161l\u00edte, kde vezmete \u010das na zapisov\u00e1n\u00ed den\u00edku, kdy\u017e sotva st\u00edh\u00e1te cvi\u010den\u00ed, nezoufejte. Nen\u00ed t\u0159eba se p\u0159\u00edli\u0161 rozepisovat, sta\u010d\u00ed si denn\u011b zaznamenat p\u011bt z\u00e1kladn\u00edch \u00fadaj\u016f:<\/strong><\/p>\n\n\n\n<p><strong>1. Datum. Pou\u017e\u00edvejte n\u00e1stroj, kter\u00fd v\u00e1m vyhovuje: den\u00edkovou aplikaci, di\u00e1\u0159, stoln\u00ed kalend\u00e1\u0159 nebo t\u0159eba kalend\u00e1\u0159 v\u00a0telefonu.<\/strong><\/p>\n\n\n\n<p><strong>2. Pocity. Zapi\u0161te je v\u017edy ke konci dne. Sta\u010d\u00ed jednoduch\u00e9 heslo jako \u201edobr\u00e1 n\u00e1lada\u201c apod. M\u016f\u017eete vyu\u017e\u00edt i smajl\u00edky. Pokud chcete, rozepi\u0161te se v\u00edce. Zaznamen\u00e1vejte si tak\u00e9 d\u016fle\u017eit\u00e9 ud\u00e1losti.<\/strong><\/p>\n\n\n\n<p><strong>3. Aktivita. Zapisujte si \u010das, d\u00e9lku, typ cvi\u010den\u00ed a jeho intenzitu.  <\/strong><\/p>\n\n\n\n<p><strong>4. Zhodnocen\u00ed fyzick\u00e9ho stavu. C\u00edt\u00edte bolest nebo silnou \u00fanavu? Bylo ur\u010dit\u00e9 cvi\u010den\u00ed nep\u0159\u00edjemn\u00e9, nebo jste se po n\u011bm c\u00edtili skv\u011ble? Zaznamenejte si tyto skute\u010dnosti.<\/strong><\/p>\n\n\n\n<p><strong>5. V\u00fd\u017eiva. Jedli jste zdrav\u011b a vyv\u00e1\u017een\u011b? Kvalitu sv\u00e9ho stravov\u00e1n\u00ed m\u016f\u017eete ka\u017ed\u00fd den zhodnotit na \u0161k\u00e1le od jedn\u00e9 do deseti.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Anal\u00fdza\nva\u0161eho den\u00edku: na co se zam\u011b\u0159it?<\/strong><\/h3>\n\n\n\n<p><strong>Pot\u00e9, co si budete den\u00edk v\u00e9st alespo\u0148 \u0161est t\u00fddn\u016f, si zahrajte na detektiva. Hled\u00e1n\u00ed vzorc\u016f ve va\u0161em chov\u00e1n\u00ed m\u016f\u017ee b\u00fdt z\u00e1bavn\u00e9. S\u00a0den\u00edkem je snadn\u00e9 odhalit oblasti, kter\u00e9 se poj\u00ed s\u00a0probl\u00e9my, nebo naopak s \u00fasp\u011bchy.<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Cvi\u010den\u00ed<\/strong><\/h4>\n\n\n\n<p><strong>Zjist\u011bte, v\u00a0jak\u00e9 dny se v\u00e1m da\u0159\u00ed nejv\u00edce. Mnoho lid\u00ed zjist\u00ed, \u017ee z\u00e1sadn\u00ed je pond\u011bln\u00ed cvi\u010den\u00ed. Pokud si v\u0161imnete, \u017ee t\u00fddny, b\u011bhem nich\u017e cvi\u010d\u00edte v\u00a0pond\u011bl\u00ed, pravideln\u011b obsahuj\u00ed vy\u0161\u0161\u00ed mno\u017estv\u00ed celkov\u00e9 aktivity, m\u011bli byste si v\u00a0pond\u011bl\u00ed vyhradit \u010das na cvi\u010den\u00ed co nej\u010dast\u011bji.<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Pokles\naktivity<\/strong><\/h4>\n\n\n\n<p><strong>Pokud zjist\u00edte, \u017ee \u00farove\u0148 aktivity v\u00a0pr\u016fb\u011bhu t\u00fddne kles\u00e1, zjist\u011bte d\u016fvod. Je to kv\u016fli \u00fanav\u011b, bolestem nebo nedostatku \u010dasu? S\u00a0tr\u00e9ninkov\u00fdm den\u00edkem m\u016f\u017eete sv\u016fj re\u017eim upravit tak, abyste t\u011bmto probl\u00e9m\u016fm p\u0159ede\u0161li.<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Rozpt\u00fdlen\u00ed<\/strong><\/h4>\n\n\n\n<p><strong>\u017divot m\u016f\u017ee b\u00fdt hektick\u00fd a pln\u00fd p\u0159ekvapen\u00ed. Mo\u017en\u00e1 ale zjist\u00edte, \u017ee v\u00e1\u0161 cvi\u010debn\u00ed pl\u00e1n pravideln\u011b naru\u0161uje jedna osoba. Pokud je tomu tak, m\u016f\u017eete ji po\u017e\u00e1dat o v\u011bt\u0161\u00ed podporu nebo nab\u00eddnout, a\u0165 se k\u00a0v\u00e1m p\u0159id\u00e1.<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Emoce<\/strong><\/h4>\n\n\n\n<p><strong>Ur\u010dit\u00e9 typy cvi\u010den\u00ed mohou ovlivnit va\u0161e emoce. Mo\u017en\u00e1 si v\u0161imnete, \u017ee po ur\u010dit\u00e9m druhu aktivity m\u00e1te po cel\u00fd den dobrou n\u00e1ladu. Jakmile to zjist\u00edte, m\u016f\u017eete s\u00a0n\u00edm pracovat tak, abyste v\u017edy na\u010derpali motivaci a p\u0159\u00edjemn\u00e9 pocity. Pokud naopak zjist\u00edte, \u017ee nap\u0159\u00edklad cvi\u010den\u00ed v\u00a0posilovn\u011b va\u0161i n\u00e1ladu zhor\u0161uje, zvolte rad\u011bji cvi\u010den\u00ed doma nebo v p\u0159\u00edrod\u011b. Nalezen\u00ed toho, co v\u00e1m nejv\u00edce vyhovuje, je kl\u00ed\u010dem k\u00a0\u00fasp\u011bchu.<\/strong><\/p>\n\n\n\n<p><strong>Jak v\u00e1m m\u016f\u017ee veden\u00ed den\u00edku pomoci sledovat sv\u00e9 c\u00edle? \u00dasp\u011bch z\u00e1vis\u00ed na tom, co pro n\u011bj ud\u011bl\u00e1me. Pokud budete svou aktivitu sledovat, kol\u00edsavost va\u0161\u00ed motivace se stane minulost\u00ed. <em>\u201eV\u011b\u0159\u00edm, \u017ee jako fitness profesion\u00e1lka m\u00e1m za \u00fakol pom\u00e1hat lidem aktivn\u011b pracovat na sv\u00e9m \u017eivotn\u00edm stylu. Veden\u00ed den\u00edku pom\u016f\u017ee zjistit, jak nakl\u00e1dat se svou osobnost\u00ed a \u010dasem a dosahovat tak lep\u0161\u00edch v\u00fdsledk\u016f,\u201c<\/em> uzav\u00edr\u00e1 Samantha Clayton.<\/strong><\/p>\n\n\n\n<div style=\"height:49px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-gallery columns-2 is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\"><ul class=\"blocks-gallery-grid\"><li class=\"blocks-gallery-item\"><figure><img decoding=\"async\" src=\"https:\/\/runhouse.cz\/wp-content\/uploads\/2021\/11\/tr\u00daninkov\u0159-den\u00ddk_zdroj-Unsplash-1-1024x683.jpg\" alt=\"\" data-id=\"1013\" data-full-url=\"https:\/\/runhouse.cz\/wp-content\/uploads\/2021\/11\/tr\u00daninkov\u0159-den\u00ddk_zdroj-Unsplash-1.jpg\" data-link=\"https:\/\/runhouse.cz\/?attachment_id=1013\" class=\"wp-image-1013\"\/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img decoding=\"async\" src=\"https:\/\/runhouse.cz\/wp-content\/uploads\/2021\/11\/tr\u00daninkov\u0159-den\u00ddk_zdroj-Unsplash-3-1024x683.jpg\" alt=\"\" data-id=\"1015\" data-full-url=\"https:\/\/runhouse.cz\/wp-content\/uploads\/2021\/11\/tr\u00daninkov\u0159-den\u00ddk_zdroj-Unsplash-3.jpg\" data-link=\"https:\/\/runhouse.cz\/?attachment_id=1015\" class=\"wp-image-1015\"\/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img decoding=\"async\" src=\"https:\/\/runhouse.cz\/wp-content\/uploads\/2021\/11\/tr\u00daninkov\u0159-den\u00ddk_zdroj-Unsplash-2-1024x683.jpg\" alt=\"\" data-id=\"1014\" data-full-url=\"https:\/\/runhouse.cz\/wp-content\/uploads\/2021\/11\/tr\u00daninkov\u0159-den\u00ddk_zdroj-Unsplash-2.jpg\" data-link=\"https:\/\/runhouse.cz\/?attachment_id=1014\" class=\"wp-image-1014\"\/><\/figure><\/li><\/ul><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Udr\u017eovat se dlouhodob\u011b v&nbsp;kondici se \u010dasto m\u016f\u017ee zd\u00e1t jako nadlidsk\u00fd \u00fakol. Pomoci m\u016f\u017ee tr\u00e9ninkov\u00fd den\u00edk, kter\u00fd v\u00e1m usnadn\u00ed sledov\u00e1n\u00ed va\u0161ich pokrok\u016f. I kdy\u017e se to m\u016f\u017ee zd\u00e1t na prvn\u00ed pohled jako zbyte\u010dn\u00e9, je d\u016fle\u017eit\u00e9&#46;&#46;&#46;<\/p>\n","protected":false},"author":5,"featured_media":1258,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[16,5,17],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak si v\u00e9st tr\u00e9ninkov\u00fd den\u00edk: m\u011bjte p\u0159ehled o sv\u00fdch v\u00fdkonech a dos\u00e1hn\u011bte lep\u0161\u00edch v\u00fdsledk\u016f - GOLFMAGAZINE.cz<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/golfmagazine.cz\/index.php\/2021\/11\/24\/jak-si-vest-treninkovy-denik-mejte-prehled-o-svych-vykonech-a-dosahnete-lepsich-vysledku\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak si v\u00e9st tr\u00e9ninkov\u00fd den\u00edk: m\u011bjte p\u0159ehled o sv\u00fdch v\u00fdkonech a dos\u00e1hn\u011bte lep\u0161\u00edch v\u00fdsledk\u016f - GOLFMAGAZINE.cz\" \/>\n<meta property=\"og:description\" content=\"Udr\u017eovat se dlouhodob\u011b v&nbsp;kondici se \u010dasto m\u016f\u017ee zd\u00e1t jako nadlidsk\u00fd \u00fakol. 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