![\"Anaerobn\u00ed](\"https:\/\/profifootball.eu\/wp-content\/uploads\/2022\/05\/Blog-clanok-9.webp\")
<\/p>\nP\u0159i rozvoji kondice bychom v\u017edy m\u011bli v\u011bd\u011bt, pro\u010d pou\u017e\u00edv\u00e1me ur\u010dit\u00fd typ tr\u00e9ninku. V p\u0159\u00edpad\u011b rozvoje vytrvalosti je dobr\u00e9 dos\u00e1hnout po\u010d\u00e1te\u010dn\u00ed \u00farovn\u011b adaptace, na kter\u00e9 lze pozd\u011bji stav\u011bt p\u0159i rozvoji speci\u00e1ln\u00ed vytrvalosti. Adaptace na tempovou vytrvalost jsou zalo\u017eeny na frekvenci opakov\u00e1n\u00ed a zahrnuj\u00ed zm\u011bny v srde\u010dn\u00edm, d\u00fdchac\u00edm, hormon\u00e1ln\u00edm a pohybov\u00e9m syst\u00e9mu. Siln\u011bj\u0161\u00ed a d\u00e9le trvaj\u00edc\u00ed svalov\u00e9 kontrakce p\u0159i tr\u00e9ninku zvy\u0161uj\u00ed rychlost pohybu. To znamen\u00e1, \u017ee svaly se stahuj\u00ed o n\u011bco v\u011bt\u0161\u00ed silou, co\u017e zp\u016fsobuje zm\u011bny v jejich s\u00edle a slo\u017een\u00ed. Vy\u0161\u0161\u00ed s\u00edla svalov\u00e9ho tahu z\u00e1rove\u0148 podporuje zapojen\u00ed v\u00edce rychl\u00fdch vl\u00e1ken, co\u017e je p\u0159edpokladem pro zv\u00fd\u0161en\u00ed rychlostn\u00ed \u00farovn\u011b hr\u00e1\u010d\u016f. Posiluje se tak\u00e9 kardiovaskul\u00e1rn\u00ed a d\u00fdchac\u00ed syst\u00e9m, \u010d\u00edm\u017e se zvy\u0161uje z\u00e1sobov\u00e1n\u00ed sval\u016f kysl\u00edkem, a t\u00edm se zaji\u0161\u0165uje jejich v\u00fdkonnost a odstra\u0148ov\u00e1n\u00ed \u0161kodliv\u00fdch l\u00e1tek zp\u016fsoben\u00fdch metabolick\u00fdmi zm\u011bnami (nap\u0159. lakt\u00e1tu).<\/p>\n
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Pod\u00edvejme se v\u0161ak na zv\u00fd\u0161en\u00ed stropu aerobn\u00edho syst\u00e9mu (za p\u0159\u00edtomnosti kysl\u00edku) tr\u00e9ninkem kolem anaerobn\u00edho prahu, tedy bodu, kdy n\u00e1\u0161 metabolismus p\u0159ech\u00e1z\u00ed z aerobn\u00edho do anaerobn\u00edho re\u017eimu.<\/p>\n
Anaerobn\u00ed pr\u00e1h – <\/b> ANP, je term\u00edn pou\u017e\u00edvan\u00fd pro vyj\u00e1d\u0159en\u00ed intenzity tr\u00e9ninku. To je intenzita cvi\u010den\u00ed, p\u0159i kter\u00e9 p\u0159est\u00e1v\u00e1 b\u00fdt hladina lakt\u00e1tu v krvi konstantn\u00ed a kdy se lakt\u00e1t hromad\u00ed a vytv\u00e1\u0159\u00ed ve svalech kysel\u00e9 prost\u0159ed\u00ed. Naru\u0161uje dynamickou rovnov\u00e1hu organismu. <\/strong>Lakt\u00e1t je produktem anaerobn\u00edho metabolismu a k jeho hromad\u011bn\u00ed doch\u00e1z\u00ed, kdy\u017e t\u011blo hr\u00e1\u010de nem\u00e1 dostatek kysl\u00edku. K tomu obvykle doch\u00e1z\u00ed p\u0159i vysok\u00e9 aktivit\u011b (metabolismu), proto\u017ee je k dispozici relativn\u011b m\u00e9n\u011b kysl\u00edku. P\u0159i vysok\u00e9 intenzit\u011b se zapojuj\u00ed hlavn\u011b rychl\u00e1 svalov\u00e1 vl\u00e1kna, kter\u00e1 pro svou \u010dinnost pot\u0159ebuj\u00ed spalovat v\u00edce sacharid\u016f, proto\u017ee pracuj\u00ed v\u00edce anaerobn\u011b, a pr\u00e1v\u011b zde vznik\u00e1 v\u00fd\u0161e zm\u00edn\u011bn\u00fd lakt\u00e1t. Jeho vy\u0161\u0161\u00ed koncentrace naru\u0161uje svalovou kontrakci, proto\u017ee v t\u011ble je vy\u0161\u0161\u00ed koncentrace oxidu uhli\u010dit\u00e9ho. Jin\u00fdmi slovy, b\u011bh na 400 nebo 800 metr\u016f zp\u016fsobuje mnohem vy\u0161\u0161\u00ed hladiny lakt\u00e1tu ne\u017e b\u011bh na 3 nebo 10 kilometr\u016f. Za anaerobn\u00ed pr\u00e1h se pova\u017euje hodnota kolem 4 mmol\/l krve, kdy t\u011blo je\u0161t\u011b dok\u00e1\u017ee vyu\u017e\u00edt lakt\u00e1t v srde\u010dn\u00edm svalu a resyntetizovat jej v j\u00e1trech. Zde je tepov\u00e1 frekvence obvykle na \u00farovni 87 a\u017e 93 % hodnoty individu\u00e1ln\u00ed maxim\u00e1ln\u00ed tepov\u00e9 frekvence. Je v\u0161ak d\u016fle\u017eit\u00e9 si uv\u011bdomit, \u017ee ANP se m\u016f\u017ee u jednotliv\u00fdch osob li\u0161it v z\u00e1vislosti na jejich tr\u00e9novanosti a fyzick\u00e9 kondici. M\u016f\u017ee se pohybovat od 65 % (netr\u00e9novan\u00ed) do 95 % (profesion\u00e1lov\u00e9) maxim\u00e1ln\u00ed tepov\u00e9 frekvence (SFmax.).<\/p>\n D\u016fvod, pro\u010d je anaerobn\u00ed pr\u00e1h d\u016fle\u017eit\u00fd, je ten, \u017ee b\u011bhem cvi\u010den\u00ed m\u016f\u017eeme z\u016fstat nad t\u00edmto prahem pouze po omezenou dobu. Pokud tr\u00e9ninkem zv\u00fd\u0161\u00edme hladinu ANP, budeme schopni pracovat del\u0161\u00ed dobu s vysokou intenzitou. Nad ANP je ji\u017e hlavn\u00edm palivem glykogen, jeho\u017e z\u00e1soby jsou velmi omezen\u00e9. P\u0159edn\u00ed italsk\u00fd odborn\u00edk na fitness profesor Enrico Arcelli<\/strong> trv\u00e1 na tom, \u017ee ide\u00e1ln\u00ed je pracovat 3 a\u017e 5 % nad \u00farovn\u00ed ANP.<\/p>\n Dynamick\u00e1 rovnov\u00e1ha – <\/strong>p\u0159i vy\u0161\u0161\u00edch intenzit\u00e1ch b\u011bhu za\u010d\u00edn\u00e1 proces anaerobn\u00ed glykol\u00fdzy (bez kysl\u00edku). Zde se tvo\u0159\u00ed kyselina ml\u00e9\u010dn\u00e1, kter\u00e1 se odbour\u00e1v\u00e1 p\u0159edev\u0161\u00edm v srde\u010dn\u00edm svalu a v intenzivn\u011b pracuj\u00edc\u00edch org\u00e1nech. Pokud odbour\u00e1v\u00e1n\u00ed lakt\u00e1tu (jako odpadn\u00edho produktu kyseliny ml\u00e9\u010dn\u00e9) na\u0161\u00edm organismem p\u0159evy\u0161uje kapacitu jeho produkce, je jeho koncentrace relativn\u011b konstantn\u00ed a t\u011blo je z\u00e1sobov\u00e1no tzv. dynamick\u00e1 rovnov\u00e1ha. Na t\u00e9to \u00farovni se p\u0159ibli\u017en\u011b 90 % energie vyr\u00e1b\u00ed aerobn\u011b a 10 % anaerobn\u011b. Pokud v\u0161ak dojde k naru\u0161en\u00ed tohoto procesu a lakt\u00e1t se zv\u00fd\u0161\u00ed nad r\u00e1mec mo\u017enost\u00ed jeho odstran\u011bn\u00ed, dojde k naru\u0161en\u00ed dynamick\u00e9 rovnov\u00e1hy a p\u0159i dlouhodob\u00e9 z\u00e1t\u011b\u017ei doch\u00e1z\u00ed k hromad\u011bn\u00ed lakt\u00e1tu, jeho\u017e koncentrace v krvi se zvy\u0161uje. To zp\u016fsobuje \u00fanavu, nepohodl\u00ed a sni\u017euje intenzitu \u010dinnosti hr\u00e1\u010de, a\u017e dojde k p\u0159ed\u010dasn\u00e9mu ukon\u010den\u00ed \u010dinnosti. Intenzita, p\u0159i kter\u00e9 doch\u00e1z\u00ed k naru\u0161en\u00ed dynamick\u00e9 rovnov\u00e1hy, se tak\u00e9 naz\u00fdv\u00e1<\/strong> anaerobn\u00ed pr\u00e1h ANP<\/strong>.<\/p>\n <\/p>\n Na\u0161\u00edm \u00fakolem je tr\u00e9ninkem efektivn\u011b a funk\u010dn\u011b posunout stav lakt\u00e1tu tak, aby se tento stav b\u011bhem z\u00e1pasu nevyvinul, nebo abychom mimo z\u00e1pas z\u016fstali co nejd\u00e9le pod ANP. Zde je tak\u00e9 d\u016fle\u017eit\u00e9 zm\u00ednit hodnotu VO2 max. kter\u00fdm se budeme ur\u010dit\u011b v\u011bnovat v dal\u0161\u00edch \u010dl\u00e1nc\u00edch na na\u0161em blogu.<\/p>\n Jako p\u0159\u00edklad rozvoje rychlostn\u00edch dovednost\u00ed hr\u00e1\u010d\u016f si m\u016f\u017eete p\u0159e\u010d\u00edst dal\u0161\u00ed \u010dl\u00e1nek na na\u0161em blogu, kter\u00fd jsme nazvali Rychlost<\/a>. V \u010dl\u00e1nku najdete uk\u00e1zku rychlostn\u00edho tr\u00e9ninku pro na\u0161e hr\u00e1\u010de, kter\u00fd si m\u016f\u017eete vyzkou\u0161et p\u0159\u00edmo ve sv\u00e9m tr\u00e9ninku. O z\u00f3n\u00e1ch intenzity vytrvalosti v\u0161ak ur\u010dit\u011b budeme hovo\u0159it v dal\u0161\u00edch \u010dl\u00e1nc\u00edch, kde tak\u00e9 uvedeme p\u0159\u00edklady pro jednotliv\u00e9 z\u00f3ny.<\/p>\n Sledujte n\u00e1s tedy i nad\u00e1le, sd\u00edlejte informace prost\u0159ednictv\u00edm soci\u00e1ln\u00edch s\u00edt\u00ed a nezapome\u0148te: ,,Inspirac\u00ed k \u00fasp\u011bchu“.<\/p>\n P\u0159\u00edklad rozvoje vytrvalosti anaerobn\u00edho charakteru:<\/strong><\/p>\n T\u00fdm PROFIFOOTBALL<\/p>\n Facebook<\/a> Instagram<\/a> Pinterest<\/a> Youtube<\/a><\/p>\n\n P\u0159i rozvoji kondice bychom v\u017edy m\u011bli v\u011bd\u011bt, pro\u010d pou\u017e\u00edv\u00e1me ur\u010dit\u00fd typ tr\u00e9ninku. V p\u0159\u00edpad\u011b rozvoje vytrvalosti je dobr\u00e9 dos\u00e1hnout po\u010d\u00e1te\u010dn\u00ed \u00farovn\u011b adaptace, na kter\u00e9 lze pozd\u011bji stav\u011bt p\u0159i rozvoji speci\u00e1ln\u00ed vytrvalosti. Adaptace na tempovou vytrvalost jsou zalo\u017eeny na frekvenci opakov\u00e1n\u00ed a zahrnuj\u00ed zm\u011bny v srde\u010dn\u00edm, d\u00fdchac\u00edm, hormon\u00e1ln\u00edm a pohybov\u00e9m syst\u00e9mu. Siln\u011bj\u0161\u00ed a d\u00e9le trvaj\u00edc\u00ed svalov\u00e9 […]<\/p>\n","protected":false},"author":1,"featured_media":15746,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[680],"tags":[702,708],"class_list":["post-16771","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-cs","tag-blog-cs-2","tag-profifootball-cs","has-post-title","has-post-date","has-post-category","has-post-tag","has-post-comment","has-post-author",""],"acf":[],"_links":{"self":[{"href":"https:\/\/profifootball.eu\/cs\/wp-json\/wp\/v2\/posts\/16771","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/profifootball.eu\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/profifootball.eu\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/profifootball.eu\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/profifootball.eu\/cs\/wp-json\/wp\/v2\/comments?post=16771"}],"version-history":[{"count":0,"href":"https:\/\/profifootball.eu\/cs\/wp-json\/wp\/v2\/posts\/16771\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/profifootball.eu\/cs\/wp-json\/wp\/v2\/media\/15746"}],"wp:attachment":[{"href":"https:\/\/profifootball.eu\/cs\/wp-json\/wp\/v2\/media?parent=16771"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/profifootball.eu\/cs\/wp-json\/wp\/v2\/categories?post=16771"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/profifootball.eu\/cs\/wp-json\/wp\/v2\/tags?post=16771"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"Z\u00f3ny](\"https:\/\/profifootball.eu\/wp-content\/uploads\/2022\/05\/FEED-na-Facebook-1-5.webp\")
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