{"id":34567,"date":"2021-12-03T05:00:00","date_gmt":"2021-12-03T04:00:00","guid":{"rendered":"https:\/\/www.mzone.cz\/?p=34567"},"modified":"2021-11-20T13:04:47","modified_gmt":"2021-11-20T12:04:47","slug":"otuzovani-v-ledove-vode-jak-s-nim-zacit-a-na-co-si-dat-pozor","status":"publish","type":"post","link":"https:\/\/www.mzone.cz\/en\/otuzovani-v-ledove-vode-jak-s-nim-zacit-a-na-co-si-dat-pozor\/","title":{"rendered":"Otu\u017eov\u00e1n\u00ed v ledov\u00e9 vod\u011b: Jak s n\u00edm za\u010d\u00edt a na co si d\u00e1t pozor"},"content":{"rendered":"

Tv\u00e1\u0159\u00ed v tv\u00e1\u0159 neutuchaj\u00edc\u00ed epidemii koronaviru si mnoho lid\u00ed uv\u011bdomilo, jak nutn\u00e9 je m\u00edt silnou imunitu, d\u00edky kter\u00e9 se t\u011blo dok\u00e1\u017ee p\u0159ed nemoc\u00ed br\u00e1nit, nebo ji alespo\u0148 protrp\u011bt s co nejm\u00edrn\u011bj\u0161\u00edm pr\u016fb\u011bhem. Krom\u011b u\u017e\u00edv\u00e1n\u00ed vitaminov\u00fdch dopl\u0148k\u016f a sportem ji m\u016f\u017eete pos\u00edlit tak\u00e9 otu\u017eov\u00e1n\u00edm. Na klady a z\u00e1pory jsme se zeptali odborn\u00edk\u016f i otu\u017eilc\u016f.<\/strong><\/p>
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Nic v\u00e1s to nestoj\u00ed, tedy krom\u011b odhodl\u00e1n\u00ed vstoupit do ledov\u00e9 vody. Otu\u017eov\u00e1n\u00ed nen\u00ed jen v\u00e1no\u010dn\u00ed plav\u00e1n\u00ed v zamrzl\u00e9m rybn\u00edku. Mohlo by se st\u00e1t sou\u010d\u00e1st\u00ed \u017eivota ka\u017ed\u00e9ho, kdo chce ud\u011blat n\u011bco pro sv\u00e9 zdrav\u00ed. P\u016fsob\u00ed proti nemoc\u00edm z nachlazen\u00ed, ale tak\u00e9 proti alergi\u00edm, v\u0159edov\u00e9 chorob\u011b, hypertenzi a n\u011bkter\u00fdm nervov\u00fdm chorob\u00e1m \u010di psychick\u00fdm poruch\u00e1m. <\/p>\n\n\n\n

M\u00fdty a fakta. Sly\u0161eli jste, \u017ee otu\u017eilci neb\u00fdvaj\u00ed nikdy nemocn\u00ed? \u0158\u00edkal v\u00e1m n\u011bkdo, \u017ee jedin\u00e1 forma otu\u017eov\u00e1n\u00ed je koupel ve studen\u00e9 (ne-li promrzl\u00e9) \u0159ece \u010di p\u0159ehrad\u011b? Nenechte se zm\u00fdlit! \u0158ada informac\u00ed jsou m\u00fdty a nezakl\u00e1daj\u00ed se \u00fapln\u011b na pravd\u011b.<\/p><\/blockquote>\n\n\n\n

Otu\u017eov\u00e1n\u00ed p\u0159in\u00e1\u0161\u00ed nesporn\u00e9 v\u00fdhody pro na\u0161e zdrav\u00ed, ale rozhodn\u011b nedok\u00e1\u017ee zabr\u00e1nit tomu, abyste nikdy neonemocn\u011bli. Faktem je, \u017ee otu\u017eil\u00ed lid\u00e9 trp\u00ed nemocemi m\u00e9n\u011b ne\u017e ti, kte\u0159\u00ed se pravideln\u011b neotu\u017euj\u00ed. Okoln\u00ed bakterie na otu\u017eilce obvykle nemaj\u00ed tak velk\u00fd \u00fa\u010dinek. A pokud dojde na onemocn\u011bn\u00ed, pr\u016fb\u011bh nemoci je u nich m\u00edrn\u011bj\u0161\u00ed a nemoc tak\u00e9 \u010dasto rychleji odezn\u00ed.<\/p>
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Pro\u010d bychom se m\u011bli otu\u017eovat?<\/h2>\n\n\n\n

Zde se nab\u00edz\u00ed jednozna\u010dn\u00e1 odpov\u011b\u010f \u2013 kv\u016fli zdrav\u00ed. D\u016fvod\u016f, pro\u010d ud\u011blat z chladu sv\u00e9ho v\u011brn\u00e9ho partnera, je v\u0161ak v\u00edce. Nau\u010d\u00edte se efektivn\u011b zvl\u00e1dat ka\u017edodenn\u00ed stres, filtrovat potla\u010dovan\u00e9 emoce, zlep\u0161\u00ed se va\u0161e t\u011blesn\u00e1 zdatnost, upevn\u00ed pevn\u00e1 v\u016fle, sn\u00ed\u017e\u00ed se n\u00e1ladovost, zm\u00edrn\u00ed se p\u0159\u00edpadn\u00e1 deprese. Otu\u017eov\u00e1n\u00ed charakterizuje \u0161ir\u0161\u00ed spektrum \u00fa\u010dink\u016f na zdrav\u00ed, a to i d\u00edky endorfin\u016fm (hormon\u016fm \u0161t\u011bst\u00ed) a adrenalinu, kter\u00e9 jsou p\u0159i n\u011bm vyplavov\u00e1ny do t\u011bla.<\/p>
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\"Otu\u017eov\u00e1n\u00ed\"<\/figure>
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\u201eTento proces je dobr\u00fdm bojovn\u00edkem proti bolestem zad, vysok\u00e9mu krevn\u00edmu tlaku \u010di alergi\u00edm. Vedle toho, \u017ee slou\u017e\u00ed jako dobr\u00e1 forma prevence proti nachlazen\u00ed, ch\u0159ipce a ang\u00edn\u011b, p\u016fsob\u00ed otu\u017eov\u00e1n\u00ed pozitivn\u011b i na lidskou psychiku,\u201c upozor\u0148uje David Buchta, zast\u00e1nce zdrav\u00e9ho \u017eivotn\u00edho stylu praktikuj\u00edc\u00ed otu\u017eov\u00e1n\u00ed ze spole\u010dnosti Primulus.<\/p>
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Na co si d\u00e1t pozor<\/h2>\n\n\n\n

Napadlo v\u00e1s rovnou sko\u010dit do promrzl\u00e9 \u0159eky \u010di p\u0159ehrady? Tak to by byla velk\u00e1 chyba. T\u011blo je pot\u0159eba na chlad pomalu navyknout. D\u016fle\u017eit\u00e9 je podotknout, \u017ee bude trvat del\u0161\u00ed dobu, ne\u017e si budete moci zaplavat v promrzl\u00e9 \u0159ece \u2013 podobn\u011b jak to vid\u00edte v televizn\u00edch report\u00e1\u017e\u00edch o V\u00e1noc\u00edch. Dobr\u00fdm za\u010d\u00e1tkem m\u016f\u017ee b\u00fdt om\u00fdv\u00e1n\u00ed se vla\u017en\u00fdm hadrem \u010di \u017e\u00ednkou. Pokud byste se hned postavili pod ledov\u00fd proud vody, mohli byste velmi lehce nachladnout a onemocn\u011bt. T\u011blo je pot\u0159eba na chlad p\u0159ipravit. \u201eImunita se kr\u00e1sn\u011b buduje tak\u00e9 otu\u017eov\u00e1n\u00edm ve studen\u00e9 spr\u0161e. \u017d\u00e1dn\u00e9 kol\u00eds\u00e1n\u00ed, studen\u00e1 sprcha 2-3 x denn\u011b. Jednou t\u00fddn\u011b kr\u00e1tk\u00e9 koup\u00e1n\u00ed v libereck\u00e9m lesn\u00edm koupali\u0161ti. V tom se c\u00edt\u00edm v pohod\u011b. <\/p>\n\n\n\n

Imunita se sama neud\u011bl\u00e1, kdy\u017e do p\u0159\u00edrody, tak do p\u0159\u00edrody,” \u0159\u00edk\u00e1 Stanislav Pet\u0159\u00ed\u010dek, otu\u017eilec a zast\u00e1nce Wim Hofovy metody.<\/p><\/blockquote>\n\n\n\n

To potvrzuj\u00ed i l\u00e9ka\u0159i. \u201eJe nutn\u00e9 vz\u00edt v potaz, \u017ee to m\u00e1 b\u00fdt hlavn\u011b pozvoln\u00e9. Aby otu\u017eov\u00e1n\u00ed bylo opravdu otu\u017eov\u00e1n\u00ed, je d\u016fle\u017eit\u00e1 pravidelnost. Jednou a\u017e dvakr\u00e1t t\u00fddn\u011b by m\u011blo bohat\u011b sta\u010dit. Ide\u00e1ln\u00ed je t\u011blo p\u0159ipravovat na adaptaci ke klimatick\u00fdm podm\u00ednk\u00e1m ji\u017e v l\u00e9t\u011b a chodit plavat pravideln\u011b u\u017e od tepl\u00fdch m\u011bs\u00edc\u016f a chladnouc\u00ed vodou se proplavat a\u017e do zimy. Dal\u0161\u00ed variantou, ve kter\u00e9 hraje hlavn\u00ed roli voda, je dom\u00e1c\u00ed studen\u00e1 sprcha. Ide\u00e1ln\u011b d\u00e1t si po r\u00e1nu 1-2 minuty. Sprcha m\u00e1 tu v\u00fdhodu, \u017ee se m\u016f\u017eete otu\u017eovat i v l\u00e9t\u011b, kdy\u017e jsou rybn\u00edky p\u0159\u00edli\u0161 tepl\u00e9 nebo pln\u00e9 sinic. Voda v trubk\u00e1ch m\u00e1 cca 10 stup\u0148\u016f Celsia,\u201c rad\u00ed MUDr. Rodion Schwarz, praktick\u00fd l\u00e9ka\u0159 pro dosp\u011bl\u00e9 z P\u0159\u00edlepsk\u00e9 ordinace.<\/p>
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\"Otu\u017eilec\"<\/figure>
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\u201eOtu\u017eov\u00e1n\u00ed je dlouhodob\u00fd proces, ale po poctiv\u00e9m dodr\u017eov\u00e1n\u00ed na sob\u011b prvn\u00ed pozitivn\u00ed \u00fa\u010dinky pozn\u00e1te ji\u017e po m\u011bs\u00edci. U otu\u017eov\u00e1n\u00ed plat\u00ed jedin\u00e9 heslo \u2013 vytrvalost. K otu\u017eov\u00e1n\u00ed nepot\u0159ebujete nic speci\u00e1ln\u00edho. Vysta\u010d\u00edte si s oby\u010dejnou dom\u00e1c\u00ed sprchou,\u201c dopl\u0148uje David Buchta.\u00a0<\/p>
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Wim Hofova metoda?<\/h2>\n\n\n\n

O otu\u017eov\u00e1n\u00ed jako takov\u00e9m bylo naps\u00e1no mnoho. Co ale takov\u00e1 Wim Hofova metoda? Ti, kte\u0159\u00ed ji praktikuj\u00ed, si ji vychvaluj\u00ed d\u00edky jej\u00ed jednoduchosti a funk\u010dnosti. D\u00edky n\u00ed se mnoz\u00ed nau\u010dili ovl\u00e1dat svou mysl, \u010d\u00edm\u017e v samotn\u00e9m d\u016fsledku v\u011bdom\u011b ovliv\u0148uj\u00ed imunitn\u00ed syst\u00e9m. \u201eMnoho lid\u00ed zapom\u00edn\u00e1 na svou vnit\u0159n\u00ed s\u00edlu. Schopnost t\u011bla p\u0159izp\u016fsobit se extr\u00e9mn\u00edm teplot\u00e1m, p\u0159irozen\u00e9mu prost\u0159ed\u00ed. T\u00edm, \u017ee jsme za\u010dali nosit tepl\u00e9 oble\u010den\u00ed a regulujeme teplotu doma i v zam\u011bstn\u00e1n\u00ed, jsme se p\u0159ipravili o mechanismus p\u0159irozen\u00e9 stimulace t\u011bla. Vnit\u0159n\u00ed s\u00edlu m\u016f\u017eeme snadno znovu obnovit. Pom\u00e1h\u00e1 n\u00e1m k tomu pr\u00e1v\u011b metoda Wim Hof,\u201c \u0159\u00edk\u00e1 Stanislav Pet\u0159\u00ed\u010dek.<\/p>\n\n\n\n

Dle Stanislava Pet\u0159\u00ed\u010dka je Wim Hofova metoda zalo\u017eena na t\u0159ech z\u00e1kladn\u00edch pil\u00ed\u0159\u00edch: terapii chladem, d\u00fdch\u00e1n\u00ed a z\u00e1vazku.<\/p><\/blockquote>\n\n\n\n

V r\u00e1mci terapie chladem se v t\u011ble sni\u017euj\u00ed z\u00e1n\u011bty a postupn\u011b se ztr\u00e1c\u00ed t\u011blesn\u00fd tuk. To v\u0161e usnad\u0148uje zes\u00edlen\u00ed imunitn\u00edho syst\u00e9mu, vede k urovn\u00e1n\u00ed spr\u00e1vn\u00e9 hladiny hormon\u016f, zlep\u0161uje se kvalita sp\u00e1nku a produkuje se endorfin. D\u00fdch\u00e1n\u00ed podle Wim Hofovy metody zvy\u0161uje energii, sni\u017euje hladinu stresu a zlep\u0161uje imunitn\u00ed syst\u00e9m. V\u011bdom\u00e9 d\u00fdch\u00e1n\u00ed vy\u017eaduje trp\u011blivost a odhodl\u00e1n\u00ed, abychom jej spr\u00e1vn\u011b prov\u00e1d\u011bli. Mus\u00edte zvl\u00e1dnout sv\u00e9 t\u011blo, naslouchat mu a n\u00e1sledn\u011b i zvl\u00e1dnout svou mysl.<\/p>
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\"Wim<\/figure>
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Jak prov\u00e1d\u011bt spr\u00e1vn\u011b dechov\u00e1 cvi\u010den\u00ed podle Wim Hofovy metody<\/h2>\n\n\n\n

Dechov\u00e9 cvi\u010den\u00ed se skl\u00e1d\u00e1 z celkem 3 krok\u016f, kter\u00e9 se opakuj\u00ed v s\u00e9ri\u00edch. Je pot\u0159eba zhluboka se nadechovat, tak, abyste co nejv\u00edce zv\u00fd\u0161ili respira\u010dn\u00ed povrch plic. Nejprve se nadechujte do spodn\u00ed \u010d\u00e1sti plic, n\u00e1sleduje hrudn\u00edk, a nakonec pod kl\u00ed\u010dn\u00ed kosti. Cel\u00fd proces d\u00fdch\u00e1n\u00ed by m\u011bl b\u00fdt co nejplynulej\u0161\u00ed. V\u00fddechy by m\u011bly b\u00fdt voln\u00e9 a nen\u00e1siln\u00e9, n\u011bkomu by mohly dokonce p\u0159ipadat jen \u010d\u00e1ste\u010dn\u00e9. Po v\u00fddechu nezadr\u017eujte dech. Nechte dech vyj\u00edt pouze uvoln\u011bn\u00edm hrudi a br\u00e1nice. Udr\u017euj stejn\u00fd rytmus n\u00e1dech\u016f a v\u00fddech\u016f. Po\u010det takov\u00fdchto n\u00e1dech\u016f a v\u00fddech\u016f je pro ka\u017ed\u00e9ho rozd\u00edln\u00fd, ale pohybuje se zhruba kolem 30ti. Je pot\u0159eba poznat, kdy m\u00e1te dost. Tento stav pozn\u00e1te, \u017ee se v\u00e1m za\u010dne to\u010dit hlava, jemn\u011b brn\u011bt a mraven\u010dit v kon\u010detin\u00e1ch. <\/p>\n\n\n\n

Zadr\u017een\u00ed dechu slou\u017e\u00ed jako spou\u0161t\u011b\u010d poplachov\u00e9 reakce organismu a jak\u00fdsi reset pro nervov\u00fd syst\u00e9m. Jak spr\u00e1vn\u011b prov\u00e9st zadr\u017een\u00ed dechu? Po nasycovac\u00ed f\u00e1zi vydechn\u011bte a zadr\u017ete dech. Vydechn\u011bte jen tolik vzduchu, abyste vyrovnali tlak v plic\u00edch s okoln\u00edm tlakem vzduchu. Zadr\u017eujte dech tak dlouho, jak v\u00e1m je p\u0159\u00edjemn\u00e9. Zam\u011b\u0159te pozornost na va\u0161e t\u011blo. Cel\u00fd cyklus opakujte minim\u00e1ln\u011b \u010dty\u0159ikr\u00e1t. Doporu\u010den\u00e1 denn\u00ed d\u00e1vka jsou 4 cykly, tedy jedno cvi\u010den\u00ed.\u00a0<\/p><\/blockquote>\n\n\n\n

\"Wim<\/figure>
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B\u011bh\u00e1n\u00ed naboso i otu\u017eov\u00e1n\u00ed vzduchem<\/h2>\n\n\n\n

Dal\u0161\u00edm zaj\u00edmav\u00fdm zp\u016fsobem otu\u017eov\u00e1n\u00ed je chozen\u00ed \u010di b\u011bh\u00e1n\u00ed naboso. Stejn\u011b tak jako sprchov\u00e1n\u00ed ledovou vodou, zpo\u010d\u00e1tku to nemus\u00ed b\u00fdt v\u016fbec p\u0159\u00edjemn\u00e9, ale postupn\u00fdm tr\u00e9ninkem se to d\u00e1 zvl\u00e1dnout. Nen\u00ed v\u016fbec \u0161patn\u00e9 se v zim\u011b zout a proj\u00edt se po po\u0159\u00e1dn\u00e9 vrstv\u011b sn\u011bhu. Ale d\u00e1 se to zvl\u00e1dnout? Lidsk\u00e9 t\u011blo na tento chlad reaguje a sna\u017e\u00ed se pokr\u00fdt tepeln\u00e9 ztr\u00e1ty. Bez tr\u00e9ninku nez\u016fst\u00e1vejte ve sn\u011bhu moc dlouho. Ve sn\u011bhu bude t\u011blo nejprve reagovat zv\u00fd\u0161en\u00edm krevn\u00edho ob\u011bhu do prochlazen\u00fdch m\u00edst. Ale netr\u00e9novan\u00e9 t\u011blo po chv\u00edli bude situaci \u0159e\u0161it naopak sn\u00ed\u017een\u00edm krevn\u00edho ob\u011bhu do chladn\u00fdch m\u00edst a m\u016f\u017ee lehce doj\u00edt k prochladnut\u00ed \u010di omrzlin\u00e1m. <\/p>\n\n\n\n

Dal\u0161\u00ed variantou je chozen\u00ed \u201enalehko\u201c – neboli otu\u017eov\u00e1n\u00ed vzduchem. Nohy z\u016fstanou v teple a t\u011blo p\u0159esto bude zocelov\u00e1no. Doch\u00e1z\u00ed ke zlep\u0161en\u00ed termoregulace. Organismus se za\u010dne v podko\u017e\u00ed v\u00edce prokrvovat, a t\u00edm doch\u00e1z\u00ed i k pocitu tepla.<\/p><\/blockquote>\n\n\n\n

\u201eNemus\u00edte ale hned b\u011b\u017eet v tri\u010dku a kra\u0165asech na Sn\u011b\u017eku. A\u017e p\u016fjdete do pr\u00e1ce nebo ven\u010dit sv\u00e9ho mil\u00e1\u010dka, zkuste si vz\u00edt o vrstvu m\u00e9n\u011b. Bude v\u00e1m asi trochu zima, ale pro Va\u0161e t\u011blo to bude sign\u00e1l za\u010d\u00edt n\u011bco d\u011blat. Proto\u017ee \u2013 jak se \u0159\u00edk\u00e1, n\u00e1\u0161 termoregula\u010dn\u00ed syst\u00e9m je zleniv\u011bl\u00fd,\u201c dod\u00e1v\u00e1 Schwarz.<\/p>
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\"Mr\u00e1z\"<\/a><\/figure>
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Jak p\u0159e\u017e\u00edt krut\u00fd mr\u00e1z? Pozor na oble\u010den\u00ed i j\u00eddlo<\/a><\/h4>
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<\/p>","protected":false},"excerpt":{"rendered":"

Tv\u00e1\u0159\u00ed v tv\u00e1\u0159 neutuchaj\u00edc\u00ed epidemii koronaviru si mnoho lid\u00ed uv\u011bdomilo, jak nutn\u00e9 je m\u00edt silnou imunitu, d\u00edky kter\u00e9 se t\u011blo dok\u00e1\u017ee p\u0159ed nemoc\u00ed br\u00e1nit, nebo ji alespo\u0148 protrp\u011bt s co nejm\u00edrn\u011bj\u0161\u00edm pr\u016fb\u011bhem. Krom\u011b u\u017e\u00edv\u00e1n\u00ed vitaminov\u00fdch dopl\u0148k\u016f a sportem ji m\u016f\u017eete pos\u00edlit tak\u00e9 otu\u017eov\u00e1n\u00edm. Na klady a z\u00e1pory jsme se zeptali odborn\u00edk\u016f i otu\u017eilc\u016f. Nic v\u00e1s […]<\/p>\n","protected":false},"author":4,"featured_media":34574,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"kk_blocks_editor_width":"","_kiokenblocks_attr":"","_kiokenblocks_dimensions":"","footnotes":""},"categories":[29,25,64,62],"tags":[4268,1295,229,17,5249,5250,668,141,482,490,148,3459,5251,5252,149,723],"class_list":["post-34567","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-style","category-trendy","category-zdravi","tag-chlad","tag-chladno","tag-imunita","tag-lifestyle","tag-otuzilci","tag-otuzovani","tag-psychika","tag-rady","tag-rady-a-tipy","tag-style","tag-trendy","tag-trenink","tag-wim-hof","tag-wim-hofova-metoda","tag-zdravi","tag-zima"],"yoast_head":"\nOtu\u017eov\u00e1n\u00ed v ledov\u00e9 vod\u011b: Jak s n\u00edm za\u010d\u00edt a na co si d\u00e1t pozor - Mzone<\/title>\n<meta name=\"description\" content=\"Tv\u00e1\u0159\u00ed v tv\u00e1\u0159 neutuchaj\u00edc\u00ed epidemii koronaviru si mnoho lid\u00ed uv\u011bdomilo, jak nutn\u00e9 je m\u00edt silnou imunitu, d\u00edky kter\u00e9 se t\u011blo dok\u00e1\u017ee p\u0159ed nemoc\u00ed br\u00e1nit, nebo ji alespo\u0148 protrp\u011bt s co nejm\u00edrn\u011bj\u0161\u00edm pr\u016fb\u011bhem. Krom\u011b u\u017e\u00edv\u00e1n\u00ed vitaminov\u00fdch dopl\u0148k\u016f a sportem ji m\u016f\u017eete pos\u00edlit tak\u00e9 otu\u017eov\u00e1n\u00edm.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mzone.cz\/en\/otuzovani-v-ledove-vode-jak-s-nim-zacit-a-na-co-si-dat-pozor\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Otu\u017eov\u00e1n\u00ed v ledov\u00e9 vod\u011b: Jak s n\u00edm za\u010d\u00edt a na co si d\u00e1t pozor - Mzone\" \/>\n<meta property=\"og:description\" content=\"Tv\u00e1\u0159\u00ed v tv\u00e1\u0159 neutuchaj\u00edc\u00ed epidemii koronaviru si mnoho lid\u00ed uv\u011bdomilo, jak nutn\u00e9 je m\u00edt silnou imunitu, d\u00edky kter\u00e9 se t\u011blo dok\u00e1\u017ee p\u0159ed nemoc\u00ed br\u00e1nit, nebo ji alespo\u0148 protrp\u011bt s co nejm\u00edrn\u011bj\u0161\u00edm pr\u016fb\u011bhem. 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