{"id":16586,"date":"2022-04-04T10:37:05","date_gmt":"2022-04-04T10:37:05","guid":{"rendered":"https:\/\/sidelinesports.com\/?p=16586"},"modified":"2022-04-19T16:08:25","modified_gmt":"2022-04-19T16:08:25","slug":"how-to-improve-athlete-sleep-performance","status":"publish","type":"post","link":"https:\/\/sidelinesports.com\/cs\/blog\/how-to-improve-athlete-sleep-performance","title":{"rendered":"Jak zlep\u0161it v\u00fdkonnost sportovc\u016f ve sp\u00e1nku\u00a0"},"content":{"rendered":"<p><strong>Kdy\u017e jsou sportovci odpo\u010dat\u00ed, pod\u00e1vaj\u00ed lep\u0161\u00ed v\u00fdkony. Unaven\u00ed sportovci nejsou na h\u0159i\u0161ti tak efektivn\u00ed.<\/strong><\/p>\n<p>V tomto \u010dl\u00e1nku se proto bl\u00ed\u017ee pod\u00edv\u00e1me na jeden z nejd\u016fle\u017eit\u011bj\u0161\u00edch prvk\u016f tr\u00e9ninku, kter\u00fd tren\u00e9r nem\u016f\u017ee ovlivnit: sp\u00e1nek.<\/p>\n\n<h3><strong>Pro\u010d je kvalitn\u00ed sp\u00e1nek pro sportovce tak d\u016fle\u017eit\u00fd?\u00a0<\/strong><\/h3>\n<p>To v\u0161e samoz\u0159ejm\u011b plat\u00ed i pro nesportovce. Pozitivn\u00ed a aktivn\u00ed sp\u00e1nek p\u0159in\u00e1\u0161\u00ed \u0159adu v\u00fdhod, zejm\u00e9na pokud pot\u0159ebujete b\u00fdt fyzicky i psychicky v nejlep\u0161\u00ed kondici na d\u016fle\u017eit\u00fd z\u00e1pas nebo d\u016fle\u017eit\u00fd tr\u00e9nink.<\/p>\n<p>Podle \u010detn\u00fdch studi\u00ed, kter\u00e9 zve\u0159ejnila nadace The Sleep Foundation, p\u0159in\u00e1\u0161\u00ed pozitivn\u00ed sp\u00e1nkov\u00fd re\u017eim sportovc\u016fm \u0159adu v\u00fdhod:<\/p>\n<ul>\n<li>D\u00e1v\u00e1 srdci \u0161anci odpo\u010dinout si. Umo\u017e\u0148uje t\u011blu zotavit se po fyzick\u00e9m v\u00fdkonu, aby se tk\u00e1n\u011b a bu\u0148ky mohly samy obnovit. Nejen to, ale jak postupujete jednotliv\u00fdmi f\u00e1zemi sp\u00e1nku, podporuje a urychluje to kardiovaskul\u00e1rn\u00ed zdrav\u00ed.<\/li>\n<li>P\u0159edch\u00e1z\u00ed nemocem nebo se z nich zotavuje. B\u011bhem sp\u00e1nku t\u011blo produkuje cytokiny, hormony, kter\u00e9 pom\u00e1haj\u00ed posilovat imunitn\u00ed syst\u00e9m a bojovat proti nemocem.<\/li>\n<li>Kdy\u017e se sportovci u\u010d\u00ed nov\u00fdm dovednostem, je sp\u00e1nek nezbytn\u00fd, aby si mozek mohl osvojit nov\u00e9 znalosti a ment\u00e1ln\u00ed dr\u00e1hy. Vzpom\u00ednky na tyto nov\u00e9 dovednosti se mohou efektivn\u011bji utv\u00e1\u0159et a uchov\u00e1vat d\u00edky v\u00fdhod\u00e1m d\u016fsledn\u00e9ho sp\u00e1nkov\u00e9ho re\u017eimu.<\/li>\n<li>Rozhodov\u00e1n\u00ed a kognitivn\u00ed uva\u017eov\u00e1n\u00ed je znateln\u011b vy\u0161\u0161\u00ed, pokud m\u00e1 sportovec pozitivn\u00ed sp\u00e1nkov\u00fd re\u017eim a p\u0159\u00edstup ke sp\u00e1nku.<\/li>\n<li>Du\u0161evn\u00ed zdrav\u00ed sportovce je znateln\u011b lep\u0161\u00ed, kdy\u017e t\u011b\u017e\u00ed z pozitivn\u00edho sp\u00e1nkov\u00e9ho re\u017eimu a d\u016fsledn\u00e9ho p\u0159\u00edstupu k n\u011bmu.<\/li>\n<li>Sportovci mohou b\u011b\u017eet a\u017e o 9 % rychleji a efektivn\u011bji vyrazit z m\u00edsta, kdy\u017e maj\u00ed v\u00edce sp\u00e1nku.<\/li>\n<li>Nap\u0159\u00edklad v tenise jin\u00e1 studie uk\u00e1zala, \u017ee p\u0159esnost pod\u00e1n\u00ed hr\u00e1\u010d\u016f se zv\u00fd\u0161ila z 36 % na 42 %, kdy\u017e za\u010dali v\u00edce sp\u00e1t.<\/li>\n<li>Jin\u00e9 studie uk\u00e1zaly, \u017ee dostatek sp\u00e1nku p\u0159ed sout\u011b\u017en\u00edm z\u00e1pasem m\u00e1 obvykle pozitivn\u00ed vliv sm\u011brem k v\u00fdsledku tohoto z\u00e1pasu.<\/li>\n<\/ul>\n<p>Pokud bychom nyn\u00ed cht\u011bli uva\u017eovat o odvr\u00e1cen\u00e9 stran\u011b t\u00e9to skute\u010dnosti, existuje \u0159ada d\u016fsledk\u016f toho, \u017ee sportovci nemaj\u00ed dostatek sp\u00e1nku.<\/p>\n\n<h3>Jak ovliv\u0148uje \u0161patn\u00fd sp\u00e1nek v\u00fdkon sportovc\u016f?<\/h3>\n<ul>\n<li>Sn\u00ed\u017een\u00e9 schopnosti. Podle \u010detn\u00fdch studi\u00ed, kter\u00e9 zve\u0159ejnila nadace The Sleep Foundation, se u sportovc\u016f, kte\u0159\u00ed p\u0159ed velk\u00fdm z\u00e1pasem trp\u011bli nedostatkem sp\u00e1nku, sn\u00ed\u017eil pr\u016fm\u011brn\u00fd i celkov\u00fd \u010das sprintu.<\/li>\n<li>Sn\u00ed\u017een\u00e1 p\u0159esnost. A\u0165 u\u017e kopete nebo h\u00e1z\u00edte m\u00ed\u010dem, nebo se oh\u00e1n\u00edte tenisovou raketou, nedostate\u010dn\u00fd sp\u00e1nek m\u016f\u017ee sn\u00ed\u017eit p\u0159esnost a\u017e o 53 %.<\/li>\n<li>Rychlej\u0161\u00ed vy\u010derp\u00e1n\u00ed. Kdy\u017e m\u00e1te m\u00e9n\u011b sp\u00e1nku, m\u00e1te m\u00e9n\u011b energie, tak\u017ee nen\u00ed p\u0159ekvapen\u00edm, \u017ee studie ukazuj\u00ed, \u017ee sportovci se p\u0159i nedostatku sp\u00e1nku rychleji vy\u010derpaj\u00ed.<\/li>\n<li>Pomalej\u0161\u00ed reak\u010dn\u00ed doba. Jde o kombinaci kognitivn\u00edch poruch a fyzick\u00e9ho vy\u010derp\u00e1n\u00ed; studie v\u0161ak jasn\u011b ukazuj\u00ed dramaticky zkr\u00e1cenou reak\u010dn\u00ed dobu, kdy\u017e jsou sportovci nevyspal\u00ed.<\/li>\n<li>\u0160patn\u00e9 u\u010den\u00ed a rozhodov\u00e1n\u00ed. Je v\u0161eobecn\u011b zn\u00e1mo, \u017ee \u0161patn\u00fd sp\u00e1nek vede ke zhor\u0161en\u00ed kognitivn\u00edch funkc\u00ed a sn\u00ed\u017een\u00ed exekutivn\u00edch funkc\u00ed, co\u017e hr\u00e1\u010d\u016fm zt\u011b\u017euje zvl\u00e1dnut\u00ed ment\u00e1ln\u00ed z\u00e1t\u011b\u017ee p\u0159i u\u010den\u00ed se nov\u00fdm dovednostem nebo dokonce p\u0159i implementaci dovednost\u00ed, kter\u00e9 ji\u017e tis\u00edckr\u00e1t p\u0159edt\u00edm provedli, do akce.<\/li>\n<li>Zv\u00fd\u0161en\u00e9 riziko zran\u011bn\u00ed. \u00danava zvy\u0161uje riziko, \u017ee hr\u00e1\u010di utrp\u00ed p\u0159i h\u0159e nebo tr\u00e9ninku zran\u011bn\u00ed.<\/li>\n<li>Sni\u017euje se tak\u00e9 odolnost v\u016f\u010di nemocem.<\/li>\n<\/ul>\n<p>Proto\u017ee fyzick\u00e9 n\u00e1roky sportovc\u016f jsou vy\u0161\u0161\u00ed, a to jak v tr\u00e9ninku, tak b\u011bhem sout\u011b\u017en\u00edho obdob\u00ed, je t\u0159eba sp\u00e1nek tr\u00e9novat stejn\u011b jako ostatn\u00ed cvi\u010den\u00ed.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-16525\" src=\"https:\/\/sidelinesports.com\/wp-content\/uploads\/2022\/04\/NSF-Sleep-Duration-Recommendations-e1423700945827.png\" alt=\"\" width=\"951\" height=\"832\" srcset=\"https:\/\/sidelinesports.com\/wp-content\/uploads\/2022\/04\/NSF-Sleep-Duration-Recommendations-e1423700945827.png 951w, https:\/\/sidelinesports.com\/wp-content\/uploads\/2022\/04\/NSF-Sleep-Duration-Recommendations-e1423700945827-300x262.png 300w, https:\/\/sidelinesports.com\/wp-content\/uploads\/2022\/04\/NSF-Sleep-Duration-Recommendations-e1423700945827-768x672.png 768w, https:\/\/sidelinesports.com\/wp-content\/uploads\/2022\/04\/NSF-Sleep-Duration-Recommendations-e1423700945827-700x612.png 700w\" sizes=\"auto, (max-width: 951px) 100vw, 951px\" \/><\/p>\n\n<h3>Jak zlep\u0161it v\u00fdkonnost sportovc\u016f ve sp\u00e1nku?<\/h3>\n<p>Podle r\u016fzn\u00fdch studi\u00ed by m\u011bl sportovec optim\u00e1ln\u011b sp\u00e1t 7 a\u017e 9 hodin ka\u017edou noc.<\/p>\n<p>Elitn\u00ed sportovci by m\u011bli b\u00fdt vedeni k tomu, aby o sp\u00e1nku p\u0159em\u00fd\u0161leli stejn\u011b jako o cvi\u010den\u00ed a strav\u011b. Ka\u017ed\u00fd sportovec samoz\u0159ejm\u011b sp\u00ed jinak. N\u011bkte\u0159\u00ed trp\u00ed nespavost\u00ed nebo proch\u00e1zej\u00ed obdob\u00edmi, kdy nemaj\u00ed dostatek sp\u00e1nku. V t\u011bchto p\u0159\u00edpadech se doporu\u010duje zd\u0159\u00edmnout si po \u0161patn\u00e9m sp\u00e1nku.<\/p>\n<p>Kdy\u017e sportovci cestuj\u00ed, pravd\u011bpodobn\u011b se nevysp\u00ed tolik, jako kdy\u017e jsou doma. V takov\u00e9m p\u0159\u00edpad\u011b jsme jim nast\u00ednili zp\u016fsoby, jak se mohou p\u0159ed d\u016fle\u017eit\u00fdmi venkovn\u00edmi z\u00e1pasy v\u00edce vyspat.<\/p>\n<p>V\u00edce sp\u00e1nku se doporu\u010duje tak\u00e9 tehdy, kdy\u017e sportovec v\u00ed, \u017ee v ur\u010dit\u00fd den nestihne sp\u00e1t kompletn\u00edch 7-9 hodin. Jedn\u00edm ze zp\u016fsob\u016f, jak to kompenzovat, je prodlou\u017eit sp\u00e1nek v noc\u00edch p\u0159ed d\u016fle\u017eit\u00fdm z\u00e1pasem nebo kdy\u017e se chystaj\u00ed cestovat na sout\u011b\u017en\u00ed utk\u00e1n\u00ed.<\/p>\n<p>Nebo kdy\u017e se zotavuj\u00ed ze zran\u011bn\u00ed \u010di se nec\u00edt\u00ed dob\u0159e. V\u00edce sp\u00e1nku je v\u017edy nejlep\u0161\u00edm \u0159e\u0161en\u00edm, kdy\u017e hr\u00e1\u010d nen\u00ed v nejlep\u0161\u00ed kondici.<\/p>\n<p>Zde je n\u011bkolik dal\u0161\u00edch pokyn\u016f pro osv\u011bd\u010den\u00e9 postupy pro sportovce od nadace The Sleep Foundation:<\/p>\n<ul>\n<li>Vytvo\u0159te optim\u00e1ln\u00ed prost\u0159ed\u00ed pro sp\u00e1nek. Pohodln\u00e1 a pevn\u00e1 (ale ne p\u0159\u00edli\u0161 pevn\u00e1) postel, bez velk\u00e9ho hluku, tmav\u00e1 (ide\u00e1ln\u00ed jsou zatem\u0148ovac\u00ed rolety pod z\u00e1v\u011bsy) a dostate\u010dn\u011b chladn\u00e1 pro sp\u00e1nek, ide\u00e1ln\u011b kolem 62-69 stup\u0148\u016f Fahrenheita (nebo 16-20 stup\u0148\u016f Celsia). Lo\u017enice by m\u011bla slou\u017eit pouze ke sp\u00e1nku a sexu, nikoli k pr\u00e1ci a sledov\u00e1n\u00ed televize.<\/li>\n<li>P\u0159ed span\u00edm nepou\u017e\u00edvejte alkohol a kofein. Oboj\u00ed m\u016f\u017ee naru\u0161it sp\u00e1nek, proto se t\u011bmto tekutin\u00e1m vyhn\u011bte alespo\u0148 hodinu nebo d\u00e9le p\u0159ed span\u00edm.<\/li>\n<li>Vyhn\u011bte se p\u0159ed span\u00edm obrazovk\u00e1m. Telefony, tablety, po\u010d\u00edta\u010de a televize mohou ovlivnit v\u00e1\u0161 cirkadi\u00e1nn\u00ed rytmus a zt\u00ed\u017eit us\u00edn\u00e1n\u00ed.<\/li>\n<li>Ud\u011blejte si ritu\u00e1l na ukl\u00e1d\u00e1n\u00ed ke sp\u00e1nku. Zam\u011b\u0159te se na co nejlep\u0161\u00ed \u010dinnosti, kter\u00e9 v\u00e1m pomohou se na konci n\u00e1ro\u010dn\u00e9ho dne uklidnit, jako je meditace, koupel, \u010detba atd.<\/li>\n<li>Po 20 minut\u00e1ch zkuste znovu usnout. Pokud nem\u016f\u017eete usnout po 20 minut\u00e1ch, vsta\u0148te z postele a zkuste jinou \u010dinnost na uklidn\u011bn\u00ed, dokud nebudete dostate\u010dn\u011b unaven\u00ed.<\/li>\n<li>Netr\u00e9nujte\/nehrajte si p\u0159\u00edli\u0161 pozd\u011b. P\u0159\u00edli\u0161 pozdn\u00ed tr\u00e9nink nebo hran\u00ed sout\u011b\u017en\u00edch z\u00e1pas\u016f (kdykoli se jim lze vyhnout) naru\u0161uje sp\u00e1nkov\u00fd re\u017eim, proto se sna\u017ete ukon\u010dit jakoukoli fyzickou aktivitu n\u011bkolik hodin p\u0159ed span\u00edm.<\/li>\n<li>Nezd\u0159\u00edmejte si p\u0159\u00edli\u0161 pozd\u011b. Pokud se chcete dob\u0159e vyspat, vyhn\u011bte se zd\u0159\u00edmnut\u00ed po 15. hodin\u011b, i kdy\u017e jste unaven\u00ed.<\/li>\n<li>Omezte psychickou z\u00e1t\u011b\u017e. P\u0159\u00edli\u0161 mnoho psychick\u00e9 z\u00e1t\u011b\u017ee m\u016f\u017ee ovlivnit sp\u00e1nek. Promluvte si o nich s n\u011bk\u00fdm, koho zn\u00e1te a komu d\u016fv\u011b\u0159ujete, nap\u0159\u00edklad s n\u011bk\u00fdm bl\u00edzk\u00fdm, partnerem, terapeutem nebo kou\u010dem, abyste zlep\u0161ili sp\u00e1nkov\u00fd v\u00fdkon.<\/li>\n<\/ul>\n<p><em><strong>Mohl by v\u00e1\u0161 t\u00fdm, klub, ml\u00e1de\u017enick\u00e9 sdru\u017een\u00ed nebo sportovn\u00ed svaz vyu\u017e\u00edvat syst\u00e9m XPS a jeho \u0161irokou \u0161k\u00e1lu funkc\u00ed? Pokud se chcete dozv\u011bd\u011bt v\u00edce, kontaktujte spole\u010dnost <a href=\"https:\/\/www.sidelinesports.com\/\">XPS Network<\/a> nebo se je\u0161t\u011b dnes p\u0159ihlaste k bezplatn\u00e9 zku\u0161ebn\u00ed verzi.<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kdy\u017e jsou sportovci odpo\u010dat\u00ed, pod\u00e1vaj\u00ed lep\u0161\u00ed v\u00fdkony. Unaven\u00ed sportovci nejsou na h\u0159i\u0161ti tak efektivn\u00ed. V tomto \u010dl\u00e1nku se proto bl\u00ed\u017ee pod\u00edv\u00e1me na jeden z nejd\u016fle\u017eit\u011bj\u0161\u00edch prvk\u016f tr\u00e9ninku, kter\u00fd tren\u00e9r nem\u016f\u017ee ovlivnit: sp\u00e1nek. Pro\u010d je kvalitn\u00ed sp\u00e1nek pro sportovce tak d\u016fle\u017eit\u00fd?\u00a0 To v\u0161e samoz\u0159ejm\u011b plat\u00ed i pro nesportovce. Pozitivn\u00ed a aktivn\u00ed sp\u00e1nek p\u0159in\u00e1\u0161\u00ed \u0159adu v\u00fdhod, zejm\u00e9na [&hellip;]<\/p>\n","protected":false},"author":23,"featured_media":16515,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","footnotes":""},"categories":[179],"tags":[],"class_list":["post-16586","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-novinky"],"acf":[],"_links":{"self":[{"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/posts\/16586","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/users\/23"}],"replies":[{"embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/comments?post=16586"}],"version-history":[{"count":0,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/posts\/16586\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/media\/16515"}],"wp:attachment":[{"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/media?parent=16586"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/categories?post=16586"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/tags?post=16586"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}