{"id":248869,"date":"2018-05-14T13:31:08","date_gmt":"2018-05-14T13:31:08","guid":{"rendered":"https:\/\/www.hostelworld.com\/blog\/how-to-keep-up-your-fitness-regime-while-travelling\/"},"modified":"2023-11-13T17:08:17","modified_gmt":"2023-11-13T17:08:17","slug":"jak-si-udr%c5%beet-kondi%c4%8dn%c3%ad-re%c5%beim-na-cest%c3%a1ch","status":"publish","type":"post","link":"https:\/\/www.hostelworld.com\/blog\/cs\/jak-si-udr%c5%beet-kondi%c4%8dn%c3%ad-re%c5%beim-na-cest%c3%a1ch\/","title":{"rendered":"Jak si udr\u017eet kondi\u010dn\u00ed re\u017eim na cest\u00e1ch"},"content":{"rendered":"

Cestov\u00e1n\u00ed a udr\u017eov\u00e1n\u00ed kondice obvykle nejdou ruku v ruce. V\u0161ichni v\u00edme, \u017ee dovolen\u00e1 je \u010dasem, kdy se p\u0159ej\u00edd\u00e1te, dop\u0159\u00e1v\u00e1te si a pak se vrac\u00edte dom\u016f s pocitem, \u017ee m\u00e1te o 15 kilo v\u00edc! Osobn\u011b si v\u0161ak mysl\u00edm, \u017ee \u010das mimo rutinu je skv\u011blou p\u0159\u00edle\u017eitost\u00ed, jak up\u0159ednostnit sv\u00e9 zdrav\u00ed. Pro\u010d toho nevyu\u017e\u00edt naplno a nedat si do t\u011bla, abyste se dom\u016f vraceli sv\u011b\u017e\u00ed a odpo\u010dat\u00ed? Nebo alespo\u0148 neberte cestov\u00e1n\u00ed jako ni\u010den\u00ed fitness re\u017eimu a nau\u010dte se, jak si udr\u017eet zdrav\u00ed pod kontrolou i na cest\u00e1ch. Pod\u011bl\u00edm se s v\u00e1mi o n\u011bkolik sv\u00fdch jednoduch\u00fdch tip\u016f, jak o sebe a sv\u00e9 zdrav\u00ed pe\u010dovat i na cest\u00e1ch.<\/p>\n

Cvi\u010den\u00ed na cest\u00e1ch<\/h2>\n

Je celkem z\u0159ejm\u00e9, \u017ee nikdo nechce tr\u00e1vit hodiny cvi\u010den\u00edm na cest\u00e1ch po sv\u011bt\u011b, tak\u017ee m\u016fj p\u0159\u00edstup byl v\u017edy zam\u011b\u0159en na maximalizaci v\u00fdkonu p\u0159i minimalizaci vstupu. Odoln\u00e9 tr\u00e9ninky cel\u00e9ho t\u011bla zam\u011b\u0159en\u00e9 na hlavn\u00ed cviky se z\u00e1t\u011b\u017e\u00ed pro v\u00edce kloub\u016f (mysl\u00edm d\u0159epy, mrtv\u00e9 tahy, v\u00fdpady, bench press) jsou mou cestovn\u00ed volbou, proto\u017ee p\u0159esn\u011b tohle spl\u0148uj\u00ed. Procvi\u010den\u00ed v\u00edce svalov\u00fdch skupin najednou znamen\u00e1, \u017ee sp\u00e1l\u00edte v\u00edce kalori\u00ed za krat\u0161\u00ed dobu a z\u00edsk\u00e1te tak\u0159\u00edkaj\u00edc v\u00edce pen\u011bz. Snadn\u00e9 jako ned\u011bln\u00ed r\u00e1no! Tento p\u0159\u00edstup tak\u00e9 znamen\u00e1, \u017ee v\u00e1m tr\u00e9nink projde m\u00e9n\u011b \u010dasto, ne\u017e kdybyste se rozhodli tr\u00e9novat konkr\u00e9tn\u00ed svalov\u00e9 skupiny jednotliv\u011b (j\u00e1 se na cest\u00e1ch sna\u017e\u00edm o 2-3 tr\u00e9ninky t\u00fddn\u011b oproti 5-6), a proto si vytvo\u0159\u00edte v\u00edce \u010dasu na z\u00e1bavu – co\u017e je jist\u011b hlavn\u00ed d\u016fvod, pro\u010d v\u016fbec cestujete! Tento typ tr\u00e9ninku obvykle vy\u017eaduje p\u0159\u00edstup do posilovny\/vybaven\u00ed, ale dobrou zpr\u00e1vou je, \u017ee v\u011bt\u0161ina posiloven nab\u00edz\u00ed jednodenn\u00ed nebo t\u00fddenn\u00ed permanentky, co\u017e je ide\u00e1ln\u00ed pro n\u00e1s cestovatele, kte\u0159\u00ed m\u00e1me tendenci b\u00fdt na m\u00edst\u011b jen kr\u00e1tkou dobu. Bonusem pro ty, kte\u0159\u00ed maj\u00ed omezen\u00fd rozpo\u010det, je, \u017ee jsou \u010dasto zdarma, pokud slu\u0161n\u011b po\u017e\u00e1d\u00e1te! A co v\u00edc? N\u011bkter\u00e9 hostely, jako nap\u0159\u00edklad Vintage Gare du Nord<\/a> v Pa\u0159\u00ed\u017ei nebo Freehand<\/a> v Los Angeles, maj\u00ed dokonce p\u0159\u00edmo na m\u00edst\u011b posilovnu, kter\u00e1 v\u00e1m pom\u016f\u017ee udr\u017eet tr\u00e9nink v norm\u00e1lu.<\/p>\n

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\ud83d\udccdQueenstown, Nov\u00fd Z\u00e9land \ud83d\udcf7: @lyfitness_<\/a><\/p>\n

Dal\u0161\u00edm skv\u011bl\u00fdm tr\u00e9ninkov\u00fdm stylem, kter\u00fd je ide\u00e1ln\u00ed pro cestov\u00e1n\u00ed a kter\u00fd byste m\u011bli pln\u011b vyu\u017e\u00edt, je HIIT (vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink). Je ide\u00e1ln\u00ed k tomu, abyste si zv\u00fd\u0161ili tepovou frekvenci, po\u0159\u00e1dn\u011b se zapotili a c\u00edtili se b\u00e1je\u010dn\u011b. HIIT zahrnuje kr\u00e1tk\u00e9 intervaly cvi\u010den\u00ed, p\u0159i kter\u00fdch vynakl\u00e1d\u00e1te 100% maxim\u00e1ln\u00ed \u00fasil\u00ed a kter\u00e9 jsou prokl\u00e1d\u00e1ny kr\u00e1tk\u00fdmi obdob\u00edmi na zotaven\u00ed. P\u0159\u00edkladem m\u016f\u017ee b\u00fdt 30 vte\u0159in zapnuto, 30 vte\u0159in vypnuto po 20 kolech s cviky, jako jsou burpees, kliky a sprinty. Proto\u017ee je tento typ tr\u00e9ninku tak intenzivn\u00ed, va\u0161emu t\u011blu chv\u00edli trv\u00e1 (a\u017e 48 hodin!), ne\u017e se vr\u00e1t\u00ed do norm\u00e1ln\u00edho stavu, a v d\u016fsledku toho pokra\u010dujete ve spalov\u00e1n\u00ed kalori\u00ed zv\u00fd\u0161enou rychlost\u00ed i po ukon\u010den\u00ed cvi\u010den\u00ed. Tak\u017ee zat\u00edmco sed\u00edte na pl\u00e1\u017ei a pop\u00edj\u00edte ledov\u00e9 pivo, va\u0161e t\u011blo pravd\u011bpodobn\u011b st\u00e1le spaluje n\u011bjak\u00e9 kalorie nav\u00edc. D\u00e1v\u00e1 to nov\u00fd v\u00fdznam slovu “pivn\u00ed b\u0159icho”, \u017ee?!<\/p>\n

Dal\u0161\u00ed v\u00fdhodou je, \u017ee cvi\u010den\u00ed HIIT netrv\u00e1 dlouho (kdybyste si to spo\u010d\u00edtali, m\u016fj p\u0159\u00edklad tr\u00e9ninku by trval jen 20 minut) a nevy\u017eaduje nutn\u011b \u017e\u00e1dn\u00e9 vybaven\u00ed. Jedin\u00e9, co pot\u0159ebujete, jste vy sami! Tak\u017ee pokud je pro v\u00e1s posilovna na cest\u00e1ch do zahrani\u010d\u00ed velkou p\u0159ek\u00e1\u017ekou, m\u016f\u017eete si kdykoli, kdy\u017e budete m\u00edt p\u00e1r voln\u00fdch minut, zacvi\u010dit na koleji nebo na lavi\u010dce v parku \u010di na pl\u00e1\u017ei. Fanou\u0161k\u016fm fitness na cest\u00e1ch<\/a>, kte\u0159\u00ed si cht\u011bj\u00ed udr\u017eet kondici i na cest\u00e1ch, doporu\u010duji vz\u00edt si s sebou mal\u00e9 a lehk\u00e9 vybaven\u00ed, kter\u00fdm je rezisten\u010dn\u00ed p\u00e1s. Nab\u00edzej\u00ed nejen v\u011bt\u0161\u00ed rozmanitost cvik\u016f, ale mohou tak\u00e9 v\u00fdrazn\u011b zv\u00fd\u0161it intenzitu va\u0161eho cvi\u010den\u00ed.<\/p>\n

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\ud83d\udccdNha Trang, Vietnam \ud83d\udcf7: @lyfitness_<\/a><\/p>\n

Z\u016fstat aktivn\u00ed na cest\u00e1ch<\/h2>\n

Pokud va\u0161e p\u0159edstava o dovolen\u00e9 nezahrnuje cvi\u010den\u00ed, st\u00e1le existuje spousta jin\u00fdch zp\u016fsob\u016f, jak z\u016fstat fit. Sta\u010d\u00ed se zam\u011b\u0159it na v\u011bt\u0161\u00ed pohyb a aktivitu. Zn\u00ed to jednodu\u0161e, a to proto, \u017ee to tak je! V\u0161ichni v\u0161ak v\u00edme, jak snadn\u00e9 je nechat si den ut\u00e9ct, leno\u0161it a jedin\u00fdm pohybem je ot\u00e1\u010det se na leh\u00e1tku ka\u017edou p\u016flhodinu, abychom se op\u00e1lili po cel\u00e9m t\u011ble… Pobyt na nov\u00e9m m\u00edst\u011b je v\u0161ak ide\u00e1ln\u00ed p\u0159\u00edle\u017eitost\u00ed k aktivit\u011b – vydejte se na proch\u00e1zku a prozkoumejte skryt\u00e9 uli\u010dky, projd\u011bte se po pl\u00e1\u017ei, m\u00edsto v\u00fdtahu zvolte schody v hostelu (zejm\u00e9na s batohem na z\u00e1dech) nebo si vy\u0161l\u00e1pn\u011bte na kopec, abyste m\u011bli lep\u0161\u00ed v\u00fdhled. Obvykle se m\u016f\u017eete vrhnout do spousty aktivit – surfov\u00e1n\u00ed, j\u00edzda na kajaku, j\u00f3ga, pl\u00e1\u017eov\u00fd volejbal, plav\u00e1n\u00ed\/\u0161norchlov\u00e1n\u00ed, lezen\u00ed po skal\u00e1ch, tenis – to je jen n\u011bkolik p\u0159\u00edklad\u016f. I kdyby to m\u011blo b\u00fdt jen p\u016fl hodiny denn\u011b, pom\u016f\u017ee v\u00e1m to rozproudit endorfiny a rozbu\u0161it srdce, co\u017e v\u00e1m zase pom\u016f\u017ee zlep\u0161it n\u00e1ladu, zv\u00fd\u0161it hladinu energie a udr\u017eet se v kondici. Plav\u00e1n\u00ed je skv\u011bl\u00fd tr\u00e9nink cel\u00e9ho t\u011bla a v tak sexy baz\u00e9nech, jako jsou tyto,<\/a> se do n\u011bj ur\u010dit\u011b budete cht\u00edt pono\u0159it!<\/p>\n

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\ud83d\udccdFarmHostel<\/a>, Bali, Indon\u00e9sie \ud83d\udcf7: @lyfitness_<\/a><\/p>\n

Strava a stravov\u00e1n\u00ed na cest\u00e1ch<\/h2>\n

Strava a v\u00fd\u017eiva hraj\u00ed tak\u00e9 kl\u00ed\u010dovou roli p\u0159i udr\u017eov\u00e1n\u00ed kondice a zdrav\u00ed, ale pro mnoho lid\u00ed je j\u00eddlo obrovskou sou\u010d\u00e1st\u00ed cestov\u00e1n\u00ed. Ochutn\u00e1v\u00e1n\u00ed v\u0161ech m\u00edstn\u00edch kuchyn\u00ed, ochutn\u00e1v\u00e1n\u00ed v\u0161ech druh\u016f pouli\u010dn\u00edch j\u00eddel a dop\u0159\u00e1v\u00e1n\u00ed si koktejl\u016f nav\u00edc je sou\u010d\u00e1st\u00ed z\u00e1bavy, tak\u017ee je d\u016fle\u017eit\u00e9 naj\u00edt zp\u016fsob, jak vyv\u00e1\u017eit jak chut\u011b na j\u00eddlo, <\/em>tak zdrav\u00fd re\u017eim. Zde jsou m\u00e9 tipy, jak naj\u00edt tu spr\u00e1vnou rovnov\u00e1hu…<\/p>\n

Vyu\u017eijte v\u00fdhod hostelov\u00e9 kuchyn\u011b<\/h3>\n

Vyu\u017eijte \u010dist\u00fdch a dob\u0159e vybaven\u00fdch hostelov\u00fdch kuchyn\u00ed a p\u0159ipravte si vlastn\u00ed j\u00eddlo, zejm\u00e9na sn\u00eddani! Nejen\u017ee tak u\u0161et\u0159\u00edte p\u00e1r drobn\u00fdch (a budete m\u00edt p\u0159\u00edle\u017eitost sezn\u00e1mit se s dal\u0161\u00edmi ba\u0165\u016f\u017ek\u00e1\u0159i), ale j\u00eddlo z restaurac\u00ed nebo z obchodu b\u00fdv\u00e1 kalori\u010dt\u011bj\u0161\u00ed. Ovesn\u00e1 ka\u0161e je moje levn\u00e1, rychl\u00e1 a snadn\u00e1 sn\u00eddan\u011b na cest\u00e1ch a p\u0159i p\u0159esunech mezi jednotliv\u00fdmi destinacemi nen\u00ed p\u0159\u00edli\u0161 velk\u00fd probl\u00e9m p\u0159ev\u00e1\u017eet s sebou pytl\u00edk s ovsem. Kdy\u017e se vyd\u00e1te na cestu u\u017e najeden\u00ed sn\u00eddan\u00ed, je m\u00e9n\u011b pravd\u011bpodobn\u00e9, \u017ee se zastav\u00edte a vezmete si n\u011bjakou sva\u010dinu, kter\u00e1 obvykle neb\u00fdv\u00e1 tak zdrav\u00e1. V\u011bt\u0161ina hostel\u016f nab\u00edz\u00ed sn\u00eddani zdarma v\u010detn\u011b \u010derstv\u00e9ho ovoce. Ud\u011blejte si z\u00e1soby a m\u011bjte je u sebe, a\u017e budete m\u00edt chu\u0165 na j\u00eddlo. Nav\u00edc z\u00edsk\u00e1te bonus v podob\u011b spln\u011bn\u00ed p\u011bti denn\u00edch d\u00e1vek a budete se c\u00edtit samolib\u011b!<\/p>\n

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\ud83d\udcf7: @lyfitness_<\/a><\/p>\n

Bu\u010fte p\u0159i stolov\u00e1n\u00ed chyt\u0159\u00ed<\/h3>\n

Pokud r\u00e1di chod\u00edte na ve\u010de\u0159e a chcete ochutnat spoustu m\u00edstn\u00edch j\u00eddel, pro\u010d nej\u00edt s n\u011bk\u00fdm nap\u016fl, abyste mohli ochutnat a p\u0159itom se nep\u0159ej\u00eddat? P\u0159\u00edpadn\u011b si objednejte jedno j\u00eddlo, a pokud m\u00e1te je\u0161t\u011b hlad, p\u0159idejte si dal\u0161\u00ed. Tak se v\u00e1m nestane, \u017ee si objedn\u00e1te p\u0159\u00edli\u0161 mnoho a budete m\u00edt pocit, \u017ee mus\u00edte v\u0161echno sn\u00edst, proto\u017ee nechcete pl\u00fdtvat (ani sv\u00fdmi drahocenn\u00fdmi pen\u011bzi). Nebojte se zeptat, jak se j\u00eddlo p\u0159ipravuje, nebo vym\u011bnit polo\u017eky, nap\u0159\u00edklad po\u017e\u00e1dat o \u010derstvou zeleninu nam\u00edsto sma\u017een\u00e9 nebo o mastn\u00e9 om\u00e1\u010dky\/dresinky, kter\u00e9 se pod\u00e1vaj\u00ed jako p\u0159\u00edloha.<\/p>\n

Odm\u00edtnout kv\u016fli \u010demu? Kv\u016fli zdrav\u00ed…<\/h3>\n

D\u00e1vejte si pozor na tekut\u00e9 kalorie, hlavn\u011b na alkohol! V\u0161ichni v\u00edme, jak r\u00e1di si ba\u0165\u016f\u017ek\u00e1\u0159i daj\u00ed n\u011bjak\u00fd ten drz\u00fd drink – a taky \u017ee by m\u011bli – ale piva, cidery a v\u00edna jsou velmi kalorick\u00e9. Zkuste zvolit leh\u010d\u00ed variantu, nap\u0159\u00edklad m\u00e9n\u011b kalorick\u00e9 n\u00e1poje nebo lihoviny s lehk\u00fdmi m\u00edchan\u00fdmi n\u00e1poji (nap\u0159. dietn\u00ed kolu, sodovou vodu). V n\u011bkter\u00fdch dnech se dokonce m\u016f\u017eete rozhodnout vynechat alkohol \u00fapln\u011b (je to cestovatelsk\u00e9 rouh\u00e1n\u00ed?!), co\u017e m\u011b p\u0159iv\u00e1d\u00ed k dal\u0161\u00edmu bodu…<\/p>\n

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\ud83d\udccd Hork\u00e9 baz\u00e9ny Onsen, Arthur’s Point, Nov\u00fd Z\u00e9land \ud83d\udcf7: @lyfitness_<\/a><\/p>\n

Voda je v\u00e1\u0161 p\u0159\u00edtel<\/h3>\n

Z\u016fsta\u0148te hydratovan\u00ed… vodou! Doporu\u010duje se vyp\u00edt 3-4 litry vody denn\u011b, co\u017e je je\u0161t\u011b d\u016fle\u017eit\u011bj\u0161\u00ed, kdy\u017e se pohybujete v hork\u00e9m podneb\u00ed. Nejen\u017ee to pom\u00e1h\u00e1 kontrolovat chu\u0165 k j\u00eddlu a p\u0159edch\u00e1zet p\u0159ej\u00edd\u00e1n\u00ed, proto\u017ee dehydratace je \u010dasto zam\u011b\u0148ov\u00e1na za hlad, ale pom\u00e1h\u00e1 to sni\u017eovat nadm\u011brn\u00e9 zadr\u017eov\u00e1n\u00ed vody a nad\u00fdm\u00e1n\u00ed. Noste s sebou velkou l\u00e1hev s vodou a dopl\u0148ujte ji, abyste p\u0159esn\u011b v\u011bd\u011bli, kolik jste toho b\u011bhem dne vypili.<\/p>\n

Ochla\u010fte se<\/h3>\n

A kone\u010dn\u011b, nestresujte se! Hlavn\u00ed je, abyste se bavili a vyu\u017eili \u010das str\u00e1ven\u00fd na cest\u00e1ch co nejl\u00e9pe. Je \u00fapln\u011b jedno, jestli si p\u00e1rkr\u00e1t dop\u0159ejete p\u0159\u00edli\u0161 mnoho j\u00eddla nebo nebudete cvi\u010dit tolik, kolik jste si napl\u00e1novali – tato cesta je jednou za \u017eivot, tak\u017ee se bavte a pak se bavte je\u0161t\u011b v\u00edc!<\/p>\n

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\ud83d\udccdQueenstown, Nov\u00fd Z\u00e9land \ud83d\udcf7: @lyfitness_<\/a><\/p>\n

O autorovi: V roce 2018 se v Praze uskute\u010dnil prvn\u00ed ro\u010dn\u00edk sout\u011b\u017ee o nejlep\u0161\u00edho sportovce v \u010cesk\u00e9 republice:<\/em><\/b><\/span><\/p>\n

Lucy je nad\u0161enkyn\u011b do fitness, sebev\u011bdom\u00ed, du\u0161evn\u00edho zdrav\u00ed a brunch\u016f. Poch\u00e1z\u00ed z Lond\u00fdna, ale v sou\u010dasn\u00e9 dob\u011b \u017eije v Queenstownu na Nov\u00e9m Z\u00e9landu po t\u0159ech m\u011bs\u00edc\u00edch s\u00f3lov\u00e9ho cestov\u00e1n\u00ed a jednom zatracen\u011b spont\u00e1nn\u00edm \u017eivotn\u00edm rozhodnut\u00ed. Lucy zvl\u00e1dla um\u011bn\u00ed ochutnat ka\u017ed\u00fd FergBurger na j\u00eddeln\u00edm l\u00edstku a p\u0159itom z\u016fstat fit a zdrav\u00e1!<\/em> <\/span><\/em>Sledujte Lucy pro dal\u0161\u00ed fotky z cest a fitness inspiraci na Instagramu @lyfitness_<\/a><\/em><\/span><\/p>\n

Dal\u0161\u00ed tipy, jak z\u016fstat fit a zdrav\u00fd na cest\u00e1ch, najdete v t\u011bchto p\u0159\u00edsp\u011bvc\u00edch na blogu: \ud83d\udc47<\/p>\n

\ud83c\udf1e J\u00f3gov\u00e9 hostely pro zklidn\u011bn\u00ed mysli t\u011bla i nom\u00e1dsk\u00e9 du\u0161e<\/a><\/p>\n

\u2b50 Pro\u010d mileni\u00e1lov\u00e9 na dovolen\u00e9 vym\u011b\u0148uj\u00ed ve\u010d\u00edrky za j\u00f3gu<\/a><\/p>\n

\ud83d\ude00 39 z\u00e1kladn\u00edch tip\u016f, jak z\u016fstat na cest\u00e1ch zdrav\u00fd a \u0161\u0165astn\u00fd<\/a><\/p>\n

\"How<\/p>\n","protected":false},"excerpt":{"rendered":"

Cestov\u00e1n\u00ed a udr\u017eov\u00e1n\u00ed kondice obvykle nejdou ruku v ruce. V\u0161ichni v\u00edme, \u017ee dovolen\u00e1 je \u010dasem, kdy se p\u0159ej\u00edd\u00e1te, dop\u0159\u00e1v\u00e1te si a pak se vrac\u00edte dom\u016f s pocitem, \u017ee m\u00e1te o 15 kilo v\u00edc! Osobn\u011b si v\u0161ak mysl\u00edm, \u017ee \u010das mimo rutinu je skv\u011blou p\u0159\u00edle\u017eitost\u00ed, jak up\u0159ednostnit sv\u00e9 zdrav\u00ed. Pro\u010d toho nevyu\u017e\u00edt naplno a nedat si…<\/p>\n","protected":false},"author":163,"featured_media":137253,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18279],"tags":[112675,113461],"class_list":["post-248869","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-cs","tag-fitness","tag-healthy-travel","wpbf-post"],"yoast_head":"\nJak z\u016fstat fit p\u0159i cestov\u00e1n\u00ed - Hostelworld<\/title>\n<meta name=\"description\" content=\"V na\u0161em pr\u016fvodci se dozv\u00edte, jak si udr\u017eet kondici na cest\u00e1ch. 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