{"id":802,"date":"2022-09-14T09:27:54","date_gmt":"2022-09-14T09:27:54","guid":{"rendered":"https:\/\/sportano.cz\/blog\/jak-se-spravne-pripravit-na-mroze\/"},"modified":"2025-07-23T09:41:13","modified_gmt":"2025-07-23T09:41:13","slug":"jak-se-spravne-pripravit-na-mroze","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/jak-se-spravne-pripravit-na-mroze\/","title":{"rendered":"Jak se spr\u00e1vn\u011b p\u0159ipravit na mro\u017ee?"},"content":{"rendered":"<p><strong>Zimn\u00ed koup\u00e1n\u00ed, kter\u00e9 se provozuje od \u0159\u00edjna do dubna ve studen\u00e9, n\u011bkdy ledov\u00e9 vod\u011b, m\u00e1 st\u00e1le v\u00edce p\u0159\u00edznivc\u016f. Pl\u00e1nujete se p\u0159idat k &#8222;mro\u017e\u016fm&#8220;? Zjist\u011bte, jak se spr\u00e1vn\u011b p\u0159ipravit na mro\u017ee, abyste tuto formu rekreace provozovali bezpe\u010dn\u011b a s prosp\u011bchem pro zdrav\u00ed.<\/strong><\/p>\n<h2>Spr\u00e1vn\u00e1 p\u0159\u00edprava na mro\u017ee<\/h2>\n<p style=\"text-align: start;\">Spr\u00e1vn\u00e1 <strong>p\u0159\u00edprava na koup\u00e1n\u00ed ve studen\u00e9 vod\u011b <\/strong>je kl\u00ed\u010dem k tomu, abyste mohli za\u017e\u00edt <strong>zdrav\u00ed prosp\u011b\u0161n\u00e9 \u00fa\u010dinky mro\u017e\u016f, <\/strong>sn\u00ed\u017eit riziko komplikac\u00ed a p\u0159edej\u00edt nebezpe\u010dn\u00fdm situac\u00edm. Z bezpe\u010dnostn\u00edch d\u016fvod\u016f se tak\u00e9 nevyd\u00e1vejte na sv\u00e9 <strong>prvn\u00ed mro\u017e\u00ed <\/strong>koup\u00e1n\u00ed sami nebo se skupinou za\u010d\u00e1te\u010dn\u00edk\u016f, kte\u0159\u00ed se s koup\u00e1n\u00edm v chladn\u00e9m prost\u0159ed\u00ed teprve seznamuj\u00ed. Najd\u011bte si skupinu zku\u0161en\u00fdch mro\u017e\u016f (mro\u017e\u00ed <strong>kluby <\/strong>jsou ve v\u011bt\u0161in\u011b pobaltsk\u00fdch m\u011bst pobl\u00ed\u017e voln\u00fdch vod) a vyrazte si s nimi poprv\u00e9 zaplavat.<\/p>\n<p style=\"text-align: start;\">P\u0159ed vstupem do vody se stejn\u011b jako p\u0159ed tr\u00e9ninkem zah\u0159ejte, aby bylo va\u0161e t\u011blo p\u0159ipraveno na ledovou v\u00fdzvu. <strong>Rozcvi\u010dka by m\u011bla trvat 10-15 minut <\/strong>a m\u011bla by se skl\u00e1dat z <strong>aerobn\u00edch cvik\u016f, <\/strong>jako jsou \u0161vihy a krou\u017een\u00ed rukama a nohama, krou\u017een\u00ed trupem, b\u011bh na m\u00edst\u011b, poskoky atd. Cvi\u010dte ve fleecov\u00e9\/sportovn\u00ed mikin\u011b, \u010depici a bot\u00e1ch, nohy nechte odhalen\u00e9. D\u016fle\u017eit\u00e9: vyhn\u011bte se velmi intenzivn\u00edmu cvi\u010den\u00ed. Mus\u00edte se zah\u0159\u00e1t, nep\u0159eh\u0159\u00e1t a hodn\u011b se potit.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/09\/gdi-63219e9b1e206.png\" alt=\"Mu\u017e vstupuje do ledov\u00e9ho jezera v rukavic\u00edch, vhodn\u00fdch pro zimn\u00ed sporty\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\">Je d\u016fle\u017eit\u00e9 poslouchat sv\u00e9 t\u011blo a ned\u00edvat se na ostatn\u00ed, proto\u017ee p\u0159\u00edli\u0161 dlouh\u00fd pobyt v ledov\u00e9 vod\u011b bez zku\u0161enost\u00ed nebo p\u0159\u00edli\u0161 rychl\u00fd vstup do otev\u0159en\u00e9 vodn\u00ed plochy m\u016f\u017ee skon\u010dit <strong>podchlazen\u00edm <\/strong>(<strong>hypotermi\u00ed), hyperventilac\u00ed<\/strong>, <strong>omrzlinami <\/strong>nebo m\u00edt je\u0161t\u011b v\u00e1\u017en\u011bj\u0161\u00ed n\u00e1sledky. Tak\u00e9 nevstupujte do vody pokryt\u00e9 ledem, abyste si nepo\u0161kodili k\u016f\u017ei ostr\u00fdmi hranami (m\u016f\u017eete se namazat olejem, abyste se vyhnuli od\u0159enin\u00e1m). Kdy\u017e se pono\u0159\u00edte, m\u011bjte ruce propleten\u00e9 nad hlavou.<\/p>\n<p style=\"text-align: start;\">Na mro\u017ee po po\u017eit\u00ed alkoholu nebo jin\u00fdch omamn\u00fdch l\u00e1tek zapome\u0148te. Procentu\u00e1ln\u00ed n\u00e1poje naru\u0161uj\u00ed termoregulaci, co\u017e vede k rychlej\u0161\u00edmu ochlazov\u00e1n\u00ed organismu, sni\u017euj\u00ed krevn\u00ed tlak a mohou zp\u016fsobit k\u0159e\u010de, kter\u00e9 v\u00e1m br\u00e1n\u00ed v pohybu, \u010d\u00edm\u017e v\u00e1s zna\u010dn\u011b ohro\u017euj\u00ed.<\/p>\n<h2>Kolik m\u016f\u017eete mro\u017ee?<\/h2>\n<p>Neexistuje \u017e\u00e1dn\u00fd konkr\u00e9tn\u00ed \u010dasov\u00fd r\u00e1mec, kter\u00fd by ur\u010doval, <strong>jak dlouho by m\u011bla studen\u00e1 koupel trvat<\/strong>. V\u0161e z\u00e1vis\u00ed na individu\u00e1ln\u00edch p\u0159edpokladech a schopnostech. <strong>Prvn\u00ed mro\u017e\u00ed koupel <\/strong>m\u016f\u017ee m\u00edt podobu pouze jednoho pono\u0159en\u00ed (vstupte do vody maxim\u00e1ln\u011b po podpa\u017e\u00ed) a trvat n\u011bkolik sekund.<\/p>\n<p>Pro za\u010d\u00e1tek posta\u010d\u00ed <strong>kr\u00e1tk\u00e9 sezen\u00ed v d\u00e9lce 1-2 minut (<\/strong>ne v\u00edce ne\u017e 5 minut). S dal\u0161\u00edmi koupelemi se postupn\u011b sna\u017ete dobu koupele prodlu\u017eovat. M\u016f\u017eete se tak\u00e9 \u0159\u00eddit pravidlem &#8211; doba pono\u0159en\u00ed se rovn\u00e1 teplot\u011b vody (nap\u0159. voda m\u00e1 1,5 stupn\u011b, pono\u0159te se na 1,5 minuty). Zpo\u010d\u00e1tku m\u016f\u017eete absolvovat 2 sezen\u00ed t\u00fddn\u011b a s p\u0159ib\u00fdvaj\u00edc\u00edmi zku\u0161enostmi opakovat <strong>koupele 3-4kr\u00e1t t\u00fddn\u011b<\/strong>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/09\/gdi-63219e9c93736.png\" alt=\"Na ledu le\u017e\u00ed termoska, ru\u010dn\u00edk a pantofle, ide\u00e1ln\u00ed pro zimn\u00ed sporty\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\">Nezbytn\u00e9 vybaven\u00ed pro ka\u017ed\u00e9ho, kdo se chce v\u011bnovat mro\u017e\u016fm<\/p>\n<p style=\"text-align: start;\">Kompletn\u00ed v\u00fdbava ka\u017ed\u00e9ho mro\u017ee by m\u011bla obsahovat:<\/p>\n<ul class=\"parent-of-p\">\n<li>jednod\u00edln\u00e9 nebo dvoud\u00edln\u00e9 sportovn\u00ed plavky\/\u0161ortky;<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\u010depice\/\u010depice\/\u0161\u00e1la s v\u00edce\u00fa\u010delov\u00fdm efektem;<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>neoprenov\u00e9 rukavice;<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>neoprenov\u00e9 boty do vody;<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>ru\u010dn\u00edk;<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>podlo\u017eka &#8211; usnadn\u00ed p\u0159evl\u00e9k\u00e1n\u00ed;<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>termosku s hork\u00fdm n\u00e1pojem (nap\u0159. \u010dajem);<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>sportovn\u00ed oble\u010den\u00ed a tr\u00e9ninkovou obuv na rozcvi\u010den\u00ed,<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>tepl\u00e9 oble\u010den\u00ed na p\u0159evle\u010den\u00ed.<\/li>\n<\/ul>\n<p style=\"text-align: start;\">Je dobr\u00e9 se vybavit mro\u017e\u00edm <strong>pon\u010dem, co\u017e je <\/strong>rychleschnouc\u00ed ru\u010dn\u00edk s kapuc\u00ed (ve form\u011b osu\u0161ky bez ruk\u00e1v\u016f nebo s kr\u00e1tk\u00fdmi ruk\u00e1vy), kter\u00fd dob\u0159e absorbuje vodu a chr\u00e1n\u00ed t\u011blo p\u0159ed prochladnut\u00edm po v\u00fdstupu z vody. Kvalitn\u00ed mro\u017e\u00ed pon\u010da od zna\u010dek jako <strong>Speedo, Billabong, JOBE, Quiksilver, Roxy, AQUA SPEED, ARENA, Cressi nebo Mystic <\/strong>najdete na <strong>Sportano.co.uk<\/strong>.<\/p>\n<p style=\"text-align: start;\">P\u0159\u00edprava na prvn\u00ed mro\u017ee<\/p>\n<p style=\"text-align: start;\">V\u00fdborn\u00fdm tr\u00e9ninkem p\u0159ed pono\u0159en\u00edm do studen\u00e9 vody na otev\u0159en\u00e9m mo\u0159i je studen\u00e1 sprcha v kontrolovan\u00fdch podm\u00ednk\u00e1ch (teplota vody 10 stup\u0148\u016f Celsia). Nezapome\u0148te <strong>za\u010d\u00edt chladit od nohou a sm\u011b\u0159ovat k srdci, <\/strong>ne naopak. D\u016fle\u017eit\u00e9 je tak\u00e9 klidn\u00e9 a pravideln\u00e9 d\u00fdch\u00e1n\u00ed &#8211; nezadr\u017eujte dech, proto\u017ee byste mohli nap\u0159\u00edklad upadnout do bezv\u011bdom\u00ed.<\/p>\n<p style=\"text-align: start;\">D\u016fle\u017eit\u00e9 je dob\u0159e se vyspat\/odpo\u010dinout si, zavodnit se a sn\u00edst lehce straviteln\u00e9 j\u00eddlo dostate\u010dn\u011b brzy (2-3 hodiny p\u0159ed plav\u00e1n\u00edm) p\u0159ed mro\u017eem. Pro prvn\u00ed ponor je nejlep\u0161\u00ed zvolit podzimn\u00ed obdob\u00ed (sez\u00f3na mro\u017e\u016f za\u010d\u00edn\u00e1 v \u0159\u00edjnu), kdy teplota vody je\u0161t\u011b nen\u00ed p\u0159\u00edli\u0161 n\u00edzk\u00e1. Postupn\u011b si tak zvyknete na koup\u00e1n\u00ed uprost\u0159ed zimy a p\u0159i teplot\u00e1ch pod bodem mrazu.<\/p>\n<h2>Kam na mro\u017ee?<\/h2>\n<p>Nej\u010dast\u011bji se <strong>skupiny mro\u017e\u016f vyskytuj\u00ed <\/strong>na otev\u0159en\u00fdch vodn\u00edch ploch\u00e1ch: jezerech, \u0159ek\u00e1ch, t\u016fn\u00edch, lagun\u00e1ch, koupali\u0161t\u00edch, ledovc\u00edch zda v mo\u0159i.<\/p>\n<h2>Co d\u011blat, kdy\u017e jste venku z vody?<\/h2>\n<p style=\"text-align: start;\">Kdy\u017e vylezete z vody, okam\u017eit\u011b si osu\u0161te t\u011blo ru\u010dn\u00edkem a p\u0159evl\u00e9kn\u011bte se do tepl\u00e9ho a such\u00e9ho oble\u010den\u00ed. M\u016f\u017eete se tak\u00e9 p\u0159ikr\u00fdt dekou nebo si obl\u00e9ci speci\u00e1ln\u00ed pon\u010do pro mro\u017ee. Po p\u0159evle\u010den\u00ed se pomalu rehydratujte pit\u00edm tepl\u00e9ho n\u00e1poje.<\/p>\n<h2>Koup\u00e1n\u00ed mro\u017e\u016f a jeho pozitivn\u00ed \u00fa\u010dinky na zdrav\u00ed<\/h2>\n<p><strong>Koupel ve studen\u00e9 vod\u011b o <\/strong>teplot\u011b 5-12 stup\u0148\u016f Celsia je p\u0159edev\u0161\u00edm dobr\u00fdm zp\u016fsobem otu\u017eov\u00e1n\u00ed organismu, a t\u00edm posilov\u00e1n\u00ed a zlep\u0161ov\u00e1n\u00ed fungov\u00e1n\u00ed imunitn\u00edho syst\u00e9mu (nap\u0159. v\u011bt\u0161\u00ed odolnost v\u016f\u010di infekc\u00edm). <strong>Systematick\u00e9 mro\u017ee <\/strong>pom\u00e1haj\u00ed zvy\u0161ovat toleranci chladu a zlep\u0161uj\u00ed fungov\u00e1n\u00ed kardiovaskul\u00e1rn\u00edho syst\u00e9mu &#8211; zmen\u0161ov\u00e1n\u00ed c\u00e9v a kapil\u00e1r pom\u00e1h\u00e1 zlep\u0161ovat pr\u016ftok krve, regulovat krevn\u00ed tlak nebo sni\u017eovat hladinu inzul\u00ednu.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/09\/gdi-63219e9e1fecb.png\" alt=\"\u017dena se pot\u00e1p\u00ed v ledov\u00e9 vod\u011b, vybavena rukavicemi a \u010depic\u00ed\" width=\"816\" height=\"426\" \/><\/p>\n<p>Jak\u00e9 dal\u0161\u00ed v\u00fdhody p\u0159in\u00e1\u0161\u00ed pravideln\u00e9 mro\u017een\u00ed?<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">lep\u0161\u00ed v\u00fdkon;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">rychlej\u0161\u00ed zotaven\u00ed po cvi\u010den\u00ed, podpora p\u0159i l\u00e9\u010db\u011b drobn\u00fdch zran\u011bn\u00ed a z\u00e1n\u011bt\u016f, otok\u016f nebo DOMS, tj. opo\u017ed\u011bn\u00e9 svalov\u00e9 bolesti (v\u00edce informac\u00ed naleznete v \u010dl\u00e1nku o <a href=\"https:\/\/sportano.cz\/blog\/jak-se-zbavit-bolestivosti-za-jeden-den-zpusoby-jak-se-zbavit-bolestivosti-ktere-funguji-nejrychleji-a-jsou-nejucinnejsi\/\"><u>\u00fa\u010dinn\u00fdch zp\u016fsobech<\/u><\/a> l\u00e9\u010dby bolesti);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">sn\u00ed\u017een\u00ed po\u010dtu st\u00ed\u017enost\u00ed souvisej\u00edc\u00edch s alergiemi nebo dermatologick\u00fdmi probl\u00e9my;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zpevn\u011bn\u00ed a zv\u00fd\u0161en\u00ed pru\u017enosti poko\u017eky (sn\u00ed\u017een\u00ed v\u00fdskytu celulitidy);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Podpora redukce tuku &#8211; tuk se vyu\u017e\u00edv\u00e1 v termoregula\u010dn\u00edch procesech k produkci tepla;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161en\u00ed proces\u016f odstra\u0148ov\u00e1n\u00ed toxin\u016f a \u0161kodliv\u00fdch produkt\u016f metabolismu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Zlep\u0161en\u00ed pohody a uspokojen\u00ed z p\u0159ekon\u00e1n\u00ed vlastn\u00edch slabost\u00ed;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161en\u00ed kvality sp\u00e1nku;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">odd\u00e1len\u00ed procesu st\u00e1rnut\u00ed;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">nav\u00e1zat nov\u00e1 p\u0159\u00e1telstv\u00ed a st\u00e1t se \u010dlenem semknut\u00e9 komunity.<\/p>\n<\/li>\n<\/ul>\n<h2>Mohou m\u00edt mro\u017ei negativn\u00ed \u00fa\u010dinky?<\/h2>\n<p>Dlouh\u00fd seznam <strong>v\u00fdhod mro\u017e\u016f <\/strong>neznamen\u00e1, \u017ee je tato forma rekreace vhodn\u00e1 pro ka\u017ed\u00e9ho. Pokud jste nachlazen\u00ed nebo m\u00e1te hore\u010dku, je lep\u0161\u00ed se studen\u00fdch koupel\u00ed vzd\u00e1t, dokud se infekce nevyl\u00e9\u010d\u00ed. Mezi <strong>kontraindikace mro\u017ee <\/strong>pat\u0159\u00ed: kardiovaskul\u00e1rn\u00ed onemocn\u011bn\u00ed (ob\u011bhov\u00e1 nedostate\u010dnost, hypertenze, aterosklerotick\u00e9 zm\u011bny, \u017eiln\u00ed kongesce atd.), cukrovka, onemocn\u011bn\u00ed ledvin, epilepsie nebo boreli\u00f3za. Ledov\u00e9 koupele se nedoporu\u010duj\u00ed ani lidem s hypertyre\u00f3zou.<\/p>\n<p>Ne\u017e ud\u011bl\u00e1te prvn\u00ed krok k tomu, abyste se stali &#8222;mro\u017eem&#8220;, pora\u010fte se se sv\u00fdm l\u00e9ka\u0159em, zda je pro v\u00e1s koup\u00e1n\u00ed v ledov\u00e9 vod\u011b vhodn\u00e9. Nav\u0161tivte tak\u00e9 mro\u017e\u00ed f\u00f3ra nebo se zeptejte p\u0159\u00e1tel, kte\u0159\u00ed se t\u00e9to aktivit\u011b v\u011bnuj\u00ed, jak\u00e9 byly jejich prvn\u00ed ponory a co v\u00e1m na za\u010d\u00e1tku va\u0161eho mro\u017e\u00edho dobrodru\u017estv\u00ed porad\u00ed.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zimn\u00ed koup\u00e1n\u00ed, kter\u00e9 se provozuje od \u0159\u00edjna do dubna ve studen\u00e9, n\u011bkdy ledov\u00e9 vod\u011b, m\u00e1 st\u00e1le v\u00edce p\u0159\u00edznivc\u016f. Pl\u00e1nujete se p\u0159idat k &#8222;mro\u017e\u016fm&#8220;? Zjist\u011bte, jak se spr\u00e1vn\u011b p\u0159ipravit na mro\u017ee, abyste tuto formu rekreace provozovali bezpe\u010dn\u011b a s prosp\u011bchem pro zdrav\u00ed. Spr\u00e1vn\u00e1 p\u0159\u00edprava na mro\u017ee Spr\u00e1vn\u00e1 p\u0159\u00edprava na koup\u00e1n\u00ed ve studen\u00e9 vod\u011b je kl\u00ed\u010dem k [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":807,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[44],"tags":[],"class_list":["post-802","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zimni-sporty"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jak se spr\u00e1vn\u011b p\u0159ipravit na mro\u017ee? - Blog Sportano.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:\/\/sportano.cz\/blog\/jak-se-spravne-pripravit-na-mroze\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak se spr\u00e1vn\u011b p\u0159ipravit na mro\u017ee? - Blog Sportano.cz\" \/>\n<meta property=\"og:description\" content=\"Zimn\u00ed koup\u00e1n\u00ed, kter\u00e9 se provozuje od \u0159\u00edjna do dubna ve studen\u00e9, n\u011bkdy ledov\u00e9 vod\u011b, m\u00e1 st\u00e1le v\u00edce p\u0159\u00edznivc\u016f. Pl\u00e1nujete se p\u0159idat k &#8222;mro\u017e\u016fm&#8220;? Zjist\u011bte, jak se spr\u00e1vn\u011b p\u0159ipravit na mro\u017ee, abyste tuto formu rekreace provozovali bezpe\u010dn\u011b a s prosp\u011bchem pro zdrav\u00ed. 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