{"id":77699,"date":"2023-11-25T09:58:00","date_gmt":"2023-11-25T08:58:00","guid":{"rendered":"https:\/\/www.bezec.eu\/13-veci-ktore-musite-mat-ak-chcete-behat-ked-mrzne-ak-ich-nemate-ani-nevychadzajte-von\/"},"modified":"2023-11-25T19:35:26","modified_gmt":"2023-11-25T18:35:26","slug":"13-veci-ktore-musite-mat-ak-chcete-behat-ked-mrzne-ak-ich-nemate-ani-nevychadzajte-von","status":"publish","type":"post","link":"https:\/\/www.bezec.eu\/sk\/13-veci-ktore-musite-mat-ak-chcete-behat-ked-mrzne-ak-ich-nemate-ani-nevychadzajte-von\/","title":{"rendered":"13 vec\u00ed, ktor\u00e9 mus\u00edte ma\u0165, ak chcete beha\u0165, ke\u010f mrzne. Ak ich nem\u00e1te, ani nevych\u00e1dzajte von."},"content":{"rendered":"\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><span class=\"s1\">Ke\u010f teploty klesn\u00fa pod bod mrazu, m\u00f4\u017ee by\u0165 \u0165a\u017ek\u00e9 z\u00edska\u0165 motiv\u00e1ciu na ak\u00fdko\u013evek tr\u00e9ning a je takmer nemo\u017en\u00e9 si predstavi\u0165 behanie&#8230; vonku. To neznamen\u00e1, \u017ee ka\u017ed\u00fd de\u0148, ke\u010f voda v k\u0155midl\u00e1ch zamrzne, by mal by\u0165 d\u0148om odpo\u010dinku. Na Antarkt\u00edde \u013eudia be\u017eia marat\u00f3ny, tak\u017ee p\u00e4\u0165kilometrov\u00fa tra\u0165 ur\u010dite zvl\u00e1dnete. <\/span><\/p>\n<\/blockquote>\n\n<h2 class=\"wp-block-heading p2\" id=\"h-priprava-je-pro-beh-v-nbsp-teplotach-pod-nulou-klicova\"><span class=\"s1\"><b>K\u013e\u00fa\u010dom k behu pri teplot\u00e1ch pod bodom mrazu je pr\u00edprava.<\/b><\/span><\/h2>\n\n<p class=\"p1 wp-block-paragraph\"><span class=\"s1\">Be\u017eci \u010delia dvojit\u00e9mu probl\u00e9mu s oble\u010den\u00edm. Po prv\u00e9, pri behu sa zahrievame, tak\u017ee je \u0165a\u017ek\u00e9 odhadn\u00fa\u0165, ako sa budeme c\u00edti\u0165 po 10 min\u00fatach v porovnan\u00ed s t\u00fdm, ako sa budeme c\u00edti\u0165, ke\u010f urob\u00edme prv\u00e9 odv\u00e1\u017ene kroky na z\u013eadovatenom povrchu. Po druh\u00e9, potrebujeme pln\u00fa pohyblivos\u0165 r\u00fak a n\u00f4h, aby sme si udr\u017eali spr\u00e1vny \u0161t\u00fdl behu (nie nam\u00e1hav\u00fd pohyb v zimnej kombin\u00e9ze). <\/span><\/p>\n\n<h2 class=\"wp-block-heading p2\" id=\"h-co-budete-potrebovat\"><span class=\"s1\"><b>\u010co budete potrebova\u0165?<\/b><\/span><\/h2>\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<h2 class=\"wp-block-heading\" id=\"h-1-bryle-nbsp\">1.  <strong><span class=\"s1\">Okuliare. <\/span><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Okuliare s\u00fa nevyhnutn\u00fdm doplnkom pri outdoorov\u00fdch aktivit\u00e1ch, najm\u00e4 v zimn\u00fdch podmienkach, ke\u010f teploty klesaj\u00fa pod bod mrazu. V tak\u00fdchto situ\u00e1ci\u00e1ch s\u00fa \u0161portov\u00e9 slne\u010dn\u00e9 okuliare d\u00f4le\u017eit\u00e9 nielen na ochranu pred slne\u010dn\u00fdm \u017eiaren\u00edm, ale aj na ochranu o\u010d\u00ed pred chladom a vetrom. Aj ke\u010f je obloha zamra\u010den\u00e1, je d\u00f4le\u017eit\u00e9 myslie\u0165 na ochranu o\u010d\u00ed, preto\u017ee UV \u017eiarenie m\u00f4\u017ee by\u0165 st\u00e1le siln\u00e9 a \u0161kodliv\u00e9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pre t\u00fdch, ktor\u00ed behaj\u00fa v menej slne\u010dn\u00fdch podmienkach, s\u00fa vhodn\u00e9 okuliare s \u010d\u00edrymi sklami. Tieto okuliare poskytuj\u00fa ochranu proti vetru a chladu bez obmedzenia vidite\u013enosti pri slabom osvetlen\u00ed. Ochrana o\u010d\u00ed je k\u013e\u00fa\u010dom k zachovaniu pohodlia pri behu, najm\u00e4 v zimn\u00fdch podmienkach,ke\u010f mr\u00e1z m\u00f4\u017ee sp\u00f4sobi\u0165 nepr\u00edjemn\u00e9 zlepenie rias a in\u00e9 nepr\u00edjemnosti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V pr\u00edpade, \u017ee be\u017en\u00e9 \u0161portov\u00e9 okuliare neposkytuj\u00fa dostato\u010dn\u00fa ochranu a be\u017eci poci\u0165uj\u00fa boles\u0165 o\u010d\u00ed alebo omrzliny rias, je vhodn\u00e9 zv\u00e1\u017ei\u0165 alternat\u00edvu ly\u017eiarskych okuliarov. Tieto okuliare pon\u00fakaj\u00fa \u0161ir\u0161ie pokrytie tv\u00e1re a s\u00fa navrhnut\u00e9 tak, aby odolali extr\u00e9mnym podmienkam, ako je siln\u00fd vietor a n\u00edzke teploty, ktor\u00e9 s\u00fa typick\u00e9 pre zimn\u00e9 \u0161porty. Niektor\u00ed be\u017eci d\u00e1vaj\u00fa prednos\u0165 ly\u017eiarskym okuliarom pr\u00e1ve kv\u00f4li ich vy\u0161\u0161ej \u00farovni ochrany a pohodlia, \u010do im umo\u017e\u0148uje s\u00fastredi\u0165 sa na beh bez nepr\u00edjemn\u00fdch pocitov sp\u00f4soben\u00fdch chladn\u00fdm po\u010das\u00edm.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><br\/><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-2-pokryvka-hlavy\">2.  <span class=\"s1\"><b>Pokr\u00fdvka hlavy.<\/b><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokr\u00fdvka hlavy zohr\u00e1va k\u013e\u00fa\u010dov\u00fa \u00falohu pri udr\u017eiavan\u00ed telesn\u00e9ho tepla pri behu, preto\u017ee \u013eudsk\u00fd organizmus m\u00f4\u017ee touto \u010das\u0165ou tela str\u00e1ca\u0165 zna\u010dn\u00e9 mno\u017estvo tepla. To je d\u00f4le\u017eit\u00e9 najm\u00e4 v chladn\u00fdch a mraziv\u00fdch podmienkach, kde m\u00f4\u017ee by\u0165 spr\u00e1vna termoregul\u00e1cia rozhoduj\u00faca nielen pre pohodlie be\u017eca, ale aj pre jeho zdravie a v\u00fdkon.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pri teplot\u00e1ch pod bodom mrazu, najm\u00e4 ak klesn\u00fa pod -7 \u00b0C, sa odpor\u00fa\u010da zakry\u0165 aspo\u0148 u\u0161i. U\u0161i s\u00fa obzvl\u00e1\u0161\u0165 n\u00e1chyln\u00e9 na podchladenie a omrzliny vzh\u013eadom na ich exponovan\u00fa polohu a menej izola\u010dn\u00e9ho tukov\u00e9ho tkaniva. V t\u00fdchto podmienkach poskytuje be\u017en\u00e1 be\u017eeck\u00e1 \u010diapka alebo \u010delenka dostato\u010dn\u00fa ochranu a zabezpe\u010duje udr\u017eanie tepla.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V siln\u00fdch mrazoch, ktor\u00e9 presahuj\u00fa be\u017en\u00e9 zimn\u00e9 teploty, je nevyhnutn\u00e9 zvoli\u0165 robustnej\u0161ie formy ochrany hlavy. Celoobli\u010dajov\u00e1 \u010diapka, ktor\u00e1 pokr\u00fdva cel\u00fa hlavu vr\u00e1tane u\u0161\u00ed a \u010dasti tv\u00e1re, poskytuje lep\u0161iu izol\u00e1ciu a ochranu pred prudk\u00fdm zimn\u00fdm vetrom a n\u00edzkymi teplotami. V extr\u00e9mnych podmienkach, ako s\u00fa teploty hlboko pod bodom mrazu alebo v pr\u00edpade siln\u00fdch zimn\u00fdch b\u00farok, m\u00f4\u017ee by\u0165 ide\u00e1lnou vo\u013ebou balaklava. Kukla poskytuje nielen rozsiahlu ochranu celej hlavy, ale aj \u010dast\u00ed tv\u00e1re vr\u00e1tane nosa a pier, ktor\u00e9 s\u00fa tie\u017e n\u00e1chyln\u00e9 na podchladenie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Je d\u00f4le\u017eit\u00e9 poznamena\u0165, \u017ee v\u00fdber spr\u00e1vnej pokr\u00fdvky hlavy by mal by\u0165 zalo\u017een\u00fd nielen na aktu\u00e1lnych teplotn\u00fdch podmienkach, ale aj na individu\u00e1lnej tolerancii chladu a pl\u00e1novanej intenzite a trvan\u00ed be\u017eeckej aktivity. Spr\u00e1vny materi\u00e1l, ako napr\u00edklad merino vlna alebo technick\u00e9 syntetick\u00e9 tkaniny, m\u00f4\u017ee pon\u00faknu\u0165 optim\u00e1lnu kombin\u00e1ciu tepla, priedu\u0161nosti a odvodu vlhkosti, \u010do s\u00fa k\u013e\u00fa\u010dov\u00e9 aspekty pre pohodln\u00fd a bezpe\u010dn\u00fd beh v zime.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3-palcaky-ne-prstove-rukavice\">3.  <span class=\"s1\"><b>Pal\u010diaky, nie rukavice bez prstov.<\/b><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pal\u010diaky ako forma rukav\u00edc s\u00fa od pr\u00edrody navrhnut\u00e9 tak, aby poskytovali maxim\u00e1lny tepeln\u00fd komfort a ochranu v chladnom po\u010das\u00ed. Ich jedine\u010dn\u00fd strih, v ktorom s\u00fa prsty na ruk\u00e1ch spojen\u00e9, pom\u00e1ha vytv\u00e1ra\u0165 a udr\u017eiava\u0165 teplo, \u010do je obzvl\u00e1\u0161\u0165 u\u017eito\u010dn\u00e9 v extr\u00e9mnych podmienkach, ako s\u00fa siln\u00e9 mrazy. Tento koncept je zalo\u017een\u00fd na princ\u00edpe, \u017ee ak s\u00fa prsty bl\u00edzko seba, zdie\u013eaj\u00fa teplo, a t\u00fdm zni\u017euj\u00fa riziko podchladenia jednotliv\u00fdch prstov.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V porovnan\u00ed s prstov\u00fdmi rukavicami, ktor\u00e9 poskytuj\u00fa individu\u00e1lny priestor pre ka\u017ed\u00fd prst, pal\u010diaky umo\u017e\u0148uj\u00fa prstom zdie\u013ea\u0165 telesn\u00e9 teplo, \u010d\u00edm sa zvy\u0161uje celkov\u00e1 \u00fa\u010dinnos\u0165 uchov\u00e1vania tepla. Tento faktor je rozhoduj\u00faci pri \u010dinnostiach v mrazivom prostred\u00ed, kde je riziko omrznut\u00fdch prstov vy\u0161\u0161ie. Okrem toho sa v pal\u010diakoch \u010dasto pou\u017e\u00edvaj\u00fa materi\u00e1ly odoln\u00e9 vo\u010di vetru, ktor\u00e9 \u010falej zvy\u0161uj\u00fa ochranu pred chladom a zni\u017euj\u00fa riziko necitlivosti prstov v d\u00f4sledku dlhodob\u00e9ho vystavenia n\u00edzkym teplot\u00e1m.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V situ\u00e1ci\u00e1ch, ke\u010f sa vy\u017eaduje v\u00e4\u010d\u0161ia flexibilita alebo jemnej\u0161ia motorika, ako je beh, m\u00f4\u017eu by\u0165 vhodnej\u0161ie prstov\u00e9 rukavice, hoci nemusia poskytova\u0165 rovnak\u00fa \u00farove\u0148 tepelnej ochrany ako pal\u010diaky. V t\u00fdchto pr\u00edpadoch mo\u017eno odporu\u010di\u0165 pou\u017eitie \u0161peci\u00e1lne navrhnut\u00fdch ly\u017eiarskych prstov\u00fdch rukav\u00edc, ktor\u00e9 kombinuj\u00fa ochranu proti chladu s pru\u017enos\u0165ou.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">D\u00f4le\u017eit\u00e9 je tie\u017e poznamena\u0165, \u017ee udr\u017eiavanie r\u00fak v teple m\u00e1 nielen praktick\u00fd v\u00fdznam z h\u013eadiska ochrany pred mrazom, ale prispieva aj k celkov\u00e9mu pocitu tepeln\u00e9ho komfortu. Tepl\u00e9 ruky m\u00f4\u017eu zlep\u0161i\u0165 celkov\u00e9 vn\u00edmanie tepla a pohodlia, \u010do je d\u00f4le\u017eit\u00e9 nielen v extr\u00e9mnych podmienkach, ale aj v be\u017enom chladnom prostred\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-4-chrante-si-krk\">4.  <span class=\"s1\"><b>Chr\u00e1\u0148te si krk.<\/b><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ochrana krku je \u010dasto prehliadan\u00fdm, ale ve\u013emi d\u00f4le\u017eit\u00fdm aspektom osobnej starostlivosti, najm\u00e4 v chladnej\u0161om po\u010das\u00ed. Hoci je be\u017enou praxou zap\u00edna\u0165 bundu a\u017e po krk v presved\u010den\u00ed, \u017ee to poskytuje dostato\u010dn\u00fa ochranu, tento pr\u00edstup m\u00f4\u017ee by\u0165 zav\u00e1dzaj\u00faci. V prvom rade je d\u00f4le\u017eit\u00e9 si uvedomi\u0165, \u017ee hoci l\u00edmec bundy m\u00f4\u017ee by\u0165 u\u017eito\u010dn\u00fd, \u010dasto nie je dostato\u010dne pohodln\u00fd na hlbok\u00e9 d\u00fdchanie, ak je bunda zapnut\u00e1 na maximum. To m\u00f4\u017ee vies\u0165 k obmedzeniu pohodlia a dokonca aj d\u00fdchania, \u010do je nepr\u00edjemn\u00e9 najm\u00e4 po\u010das fyzickej aktivity, ako je beh.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u010eal\u0161\u00edm d\u00f4le\u017eit\u00fdm faktorom je, \u017ee napriek zdanlivo dostato\u010dnej ochrane, ktor\u00fa vysok\u00fd l\u00edmec poskytuje, mal\u00e1 \u010das\u0165 krku \u010dasto zost\u00e1va nechr\u00e1nen\u00e1. T\u00e1to oblas\u0165 m\u00f4\u017ee by\u0165 obzvl\u00e1\u0161\u0165 n\u00e1chyln\u00e1 na chlad, \u010do vedie k zn\u00ed\u017eeniu celkov\u00e9ho tepeln\u00e9ho komfortu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pr\u00e1ve tu je d\u00f4le\u017eit\u00fd \u013eahk\u00fd n\u00e1kr\u010dn\u00edk. N\u00e1kr\u010dn\u00edk, ktor\u00fd je navrhnut\u00fd tak, aby poskytoval dodato\u010dn\u00fa tepeln\u00fa izol\u00e1ciu, m\u00f4\u017ee v\u00fdrazne zlep\u0161i\u0165 tepeln\u00fd komfort po\u010das behu v chladnom po\u010das\u00ed. Je d\u00f4le\u017eit\u00e9 vybra\u0165 si n\u00e1kr\u010dn\u00edk, ktor\u00fd je flexibiln\u00fd a prisp\u00f4sobiv\u00fd r\u00f4znym poveternostn\u00fdm podmienkam. V ide\u00e1lnom pr\u00edpade by mal by\u0165 n\u00e1kr\u010dn\u00edk navrhnut\u00fd tak, aby sa dal v pr\u00edpade potreby pred\u013a\u017ei\u0165 a zakry\u0165 \u00fasta a nos. To je u\u017eito\u010dn\u00e9 najm\u00e4 vtedy, ke\u010f teplota ne\u010dakane klesne alebo ke\u010f sa stretneme s chladnej\u0161\u00edm po\u010das\u00edm, ne\u017e sme o\u010dak\u00e1vali.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fdber spr\u00e1vneho n\u00e1kr\u010dn\u00edka m\u00f4\u017ee ma\u0165 v\u00fdznamn\u00fd vplyv nielen na tepeln\u00fd komfort, ale aj na celkov\u00fa funk\u010dnos\u0165 a pohodlie po\u010das outdoorov\u00fdch aktiv\u00edt v chladnom po\u010das\u00ed. Preto je d\u00f4le\u017eit\u00e9 venova\u0165 tomuto \u010dasto prehliadan\u00e9mu aspektu osobnej ochrany n\u00e1le\u017eit\u00fa pozornos\u0165.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-5-zdvojte-vrstvy-na-nohach\">5.  <span class=\"s1\"><b>Zv\u00fd\u0161te vrstvy na noh\u00e1ch<\/b><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Na zv\u00fd\u0161enie tepeln\u00e9ho komfortu a ochrany pred nepriazniv\u00fdm po\u010das\u00edm pri behu je d\u00f4le\u017eit\u00e9 oble\u010denie na noh\u00e1ch primerane vrstvi\u0165. Z\u00e1kladom by malo by\u0165 pou\u017eitie dvojitej vrstvy: najprv priliehav\u00fdch leg\u00edn, ktor\u00e9 zabezpe\u010duj\u00fa izol\u00e1ciu a odvod vlhkosti, a potom vo\u013enej\u0161\u00edch be\u017eeck\u00fdch nohav\u00edc, ktor\u00e9 sl\u00fa\u017eia ako vonkaj\u0161\u00ed \u0161t\u00edt proti vetru a chladu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pri v\u00fdbere z\u00e1kladnej vrstvy je d\u00f4le\u017eit\u00e9 uprednostni\u0165 materi\u00e1ly, ako je merino vlna alebo \u0161peci\u00e1lne navrhnut\u00e9 technick\u00e9 funk\u010dn\u00e9 tkaniny. Tieto materi\u00e1ly dok\u00e1\u017eu \u00fa\u010dinne odv\u00e1dza\u0165 pot a z\u00e1rove\u0148 zadr\u017eiava\u0165 telesn\u00e9 teplo. Je d\u00f4le\u017eit\u00e9 vyhn\u00fa\u0165 sa bavlne, preto\u017ee tento materi\u00e1l m\u00e1 tendenciu zadr\u017eiava\u0165 vlhkos\u0165, a t\u00fdm zni\u017euje tepeln\u00fd komfort.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mu\u017eom sa tie\u017e odpor\u00fa\u010da nosi\u0165 \u0161peci\u00e1lnu tepl\u00fa spodn\u00fa bielize\u0148, ktor\u00e1 poskytuje dodato\u010dn\u00fa izol\u00e1ciu a ochranu citliv\u00fdch oblast\u00ed. Pri v\u00fdbere vrchnej vrstvy by ste sa mali zamera\u0165 na materi\u00e1ly odoln\u00e9 vo\u010di vetru, ktor\u00e9 zv\u00fd\u0161ia ochranu proti chladu a umo\u017enia pohodlnej\u0161\u00ed a efekt\u00edvnej\u0161\u00ed beh aj v nepriazniv\u00fdch poveternostn\u00fdch podmienkach.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Toto vrstvenie je k\u013e\u00fa\u010dom k optim\u00e1lnej regul\u00e1cii teploty a ochrane po\u010das behu, \u010do prispieva k celkov\u00e9mu pohodliu a v\u00fdkonu \u0161portovca.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-6-vlnene-ponozky-a-boty-vhodne-do-zimy\">6.  <span class=\"s1\"><b>Vlnen\u00e9 pono\u017eky a top\u00e1nky vhodn\u00e9 na zimu.<\/b><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pre zimn\u00e9 behanie je k\u013e\u00fa\u010dov\u00e1 zmena vhodn\u00e9ho oble\u010denia a obuvi. Na dosiahnutie optim\u00e1lneho pohodlia a v\u00fdkonu sa odpor\u00fa\u010da odstr\u00e1ni\u0165 \u0161tandardn\u00e9 be\u017eeck\u00e9 pono\u017eky a nahradi\u0165 ich \u0161peci\u00e1lnymi vlnen\u00fdmi pono\u017ekami ur\u010den\u00fdmi pre be\u017ecov. Tieto pono\u017eky s\u00fa ide\u00e1lne do chladnej\u0161\u00edch podmienok, preto\u017ee poskytuj\u00fa lep\u0161iu izol\u00e1ciu a regul\u00e1ciu teploty ako be\u017en\u00e9 pono\u017eky. D\u00f4le\u017eit\u00e9 je, \u017ee nemusia by\u0165 extr\u00e9mne hrub\u00e9, ako napr\u00edklad tie ur\u010den\u00e9 na ly\u017eovanie. Spr\u00e1vna hr\u00fabka vlnen\u00fdch pono\u017eiek zabezpe\u010d\u00ed, \u017ee va\u0161e prsty zostan\u00fa v teple a suchu, \u010do je d\u00f4le\u017eit\u00e9 najm\u00e4 pri behu v hlbokom snehu alebo na z\u013eadovatenom povrchu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokia\u013e ide o obuv, ak pl\u00e1nujete pravidelne beha\u0165 v mraziv\u00fdch teplot\u00e1ch, je dobr\u00e9 investova\u0165 do kvalitnej zimnej be\u017eeckej obuvi. Tieto top\u00e1nky s\u00fa \u0161peci\u00e1lne navrhnut\u00e9 do chladn\u00e9ho po\u010dasia a s\u00fa vybaven\u00e9 materi\u00e1lmi odoln\u00fdmi vo\u010di vetru a vode, ako je GoreTex. Tento materi\u00e1l zaru\u010duje, \u017ee va\u0161e nohy zostan\u00fa v suchu a chr\u00e1nen\u00e9 pred vonkaj\u0161\u00edmi vplyvmi, ako je sneh a \u013eadov\u00e1 voda. Okrem nepremokavosti je tie\u017e d\u00f4le\u017eit\u00e9, aby top\u00e1nky poskytovali dostato\u010dn\u00fa trakciu na bezpe\u010dn\u00fd pohyb na klzkom povrchu. Spr\u00e1vna kombin\u00e1cia vlnen\u00fdch pono\u017eiek a kvalitnej zimnej be\u017eeckej obuvi m\u00f4\u017ee v\u00fdrazne zlep\u0161i\u0165 v\u00e1\u0161 z\u00e1\u017eitok zo zimn\u00e9ho behu a z\u00e1rove\u0148 ochr\u00e1ni\u0165 va\u0161e nohy pred chladom a vlhkom.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-7-spravne-materialy\">7.  <span class=\"s1\"><b>Spr\u00e1vne materi\u00e1ly.<\/b><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pri v\u00fdbere oble\u010denia je nevyhnutn\u00e9 venova\u0165 ve\u013ek\u00fa pozornos\u0165 v\u00fdberu spr\u00e1vnych materi\u00e1lov, najm\u00e4 pokia\u013e ide o prv\u00fa vrstvu, ktor\u00e1 je v priamom kontakte s poko\u017ekou. Hoci je bavlna ob\u013e\u00fabenou vo\u013ebou na ka\u017edodenn\u00e9 nosenie, jej pou\u017eitie ako prvej vrstvy pri aktivit\u00e1ch, ktor\u00e9 si vy\u017eaduj\u00fa termoregul\u00e1ciu a odvod potu, je ve\u013emi nevhodn\u00e9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bavlna m\u00e1 tendenciu absorbova\u0165 a zadr\u017eiava\u0165 vlhkos\u0165. To znamen\u00e1, \u017ee ke\u010f sa telo zahreje a za\u010dne sa poti\u0165, bavlnen\u00e9 oble\u010denie tento pot absorbuje a zost\u00e1va vlhk\u00e9. V\u010faka tomu sa telo m\u00f4\u017ee r\u00fdchlo ochladi\u0165, ke\u010f sa zn\u00ed\u017ei aktivita alebo ke\u010f s\u00fa okolit\u00e9 teploty n\u00edzke. To m\u00f4\u017ee vies\u0165 k nepr\u00edjemn\u00e9mu pocitu chladu a zv\u00fd\u0161en\u00e9mu riziku podchladenia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Naopak, syntetick\u00e9 materi\u00e1ly, ako je polyester alebo polypropyl\u00e9n, s\u00fa navrhnut\u00e9 tak, aby \u00fa\u010dinne odv\u00e1dzali pot od poko\u017eky. Tieto materi\u00e1ly umo\u017e\u0148uj\u00fa odparovanie potu, \u010do pom\u00e1ha udr\u017ea\u0165 telo v suchu a teple. Okrem toho mnoh\u00e9 syntetick\u00e9 tkaniny pon\u00fakaj\u00fa \u010fal\u0161ie v\u00fdhody, ako je odolnos\u0165 vo\u010di vetru a vode, \u010do z nich rob\u00ed ide\u00e1lnu vo\u013ebu pre outdoorov\u00e9 aktivity v r\u00f4znych klimatick\u00fdch podmienkach.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ak d\u00e1vate prednos\u0165 pr\u00edrodn\u00fdm materi\u00e1lom, v\u00fdbornou alternat\u00edvou je merino vlna. Merino vlna je zn\u00e1ma svojimi termoregula\u010dn\u00fdmi vlastnos\u0165ami, schopnos\u0165ou odv\u00e1dza\u0165 vlhkos\u0165 a prirodzenou odolnos\u0165ou vo\u010di z\u00e1pachu. Na rozdiel od tradi\u010dnej vlny je merino vlna m\u00e4k\u0161ia a nesp\u00f4sobuje svrbenie, tak\u017ee je pohodln\u00e1 na dlhodob\u00e9 nosenie priamo na poko\u017eke.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Celkovo je v\u00fdber spr\u00e1vneho materi\u00e1lu prvej vrstvy oble\u010denia k\u013e\u00fa\u010dom k udr\u017eaniu pohodlia a rovnov\u00e1hy telesnej teploty po\u010das r\u00f4znych aktiv\u00edt. \u010ci u\u017e sa rozhodnete pre syntetick\u00e9 tkaniny alebo pr\u00edrodn\u00e9 vl\u00e1kna, ako je merino vlna, je d\u00f4le\u017eit\u00e9 vybra\u0165 si materi\u00e1l, ktor\u00fd zodpoved\u00e1 \u0161pecifick\u00fdm potreb\u00e1m va\u0161ich aktiv\u00edt a vonkaj\u0161\u00edm podmienkam.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-8-zakladni-vrstva\">8.  <span class=\"s1\"><b>Z\u00e1kladn\u00e1 vrstva.<\/b><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Z\u00e1kladn\u00e1 vrstva oble\u010denia po\u010das fyzickej aktivity, ako je beh, zohr\u00e1va k\u013e\u00fa\u010dov\u00fa \u00falohu pri udr\u017eiavan\u00ed tepeln\u00e9ho komfortu a zabezpe\u010dovan\u00ed pohodlia po\u010das pohybu. Je potrebn\u00e9 starostlivo zv\u00e1\u017ei\u0165 po\u010det a typ vrstiev oble\u010denia, najm\u00e4 na ruk\u00e1ch, kde nadmern\u00e9 vrstvenie m\u00f4\u017ee ma\u0165 negat\u00edvny vplyv na cirkul\u00e1ciu a pohyblivos\u0165.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V oblasti ramien sa odpor\u00fa\u010daj\u00fa dve a\u017e tri vrstvy v z\u00e1vislosti od vonkaj\u0161\u00edch podmienok a strihu vrchn\u00e9ho odevu, napr\u00edklad bundy. Prv\u00e1 vrstva by mala by\u0165 pevnej\u0161ia, ale z\u00e1rove\u0148 by mala poskytova\u0165 dostato\u010dn\u00fa vo\u013enos\u0165 pohybu. Merino vrstva, ktor\u00e1 je \u010dasto na druhom mieste, m\u00e1 vynikaj\u00face termoregula\u010dn\u00e9 vlastnosti a zabezpe\u010duje, \u017ee telo zostane v teple bez pocitu prehriatia. Vrstva merino vlny je tie\u017e priedu\u0161n\u00e1, tak\u017ee odv\u00e1dza pot od tela a pom\u00e1ha v\u00e1m udr\u017ea\u0165 sa v suchu a pohodl\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vrchn\u00e1 vrstva, zvy\u010dajne bunda, by mala by\u0165 dostato\u010dne vo\u013en\u00e1, aby umo\u017e\u0148ovala neobmedzen\u00fd pohyb r\u00fak a z\u00e1rove\u0148 poskytovala ochranu pred vonkaj\u0161\u00edmi vplyvmi, ako je chlad, vietor a pr\u00edpadne vlhkos\u0165. Je d\u00f4le\u017eit\u00e9, aby t\u00e1to vrchn\u00e1 vrstva bola vyroben\u00e1 z materi\u00e1lu, ktor\u00fd podporuje vetranie, aby sa pod \u0148ou nehromadilo teplo a pot.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ak je na ruk\u00e1ch pr\u00edli\u0161 ve\u013ea vrstiev, m\u00f4\u017ee to vies\u0165 k obmedzeniu cirkul\u00e1cie a zhor\u0161eniu pohyblivosti. To nielen\u017ee zni\u017euje pohodlie po\u010das behu, ale m\u00f4\u017ee tie\u017e zv\u00fd\u0161i\u0165 riziko podchladenia, preto\u017ee obmedzen\u00fd krvn\u00fd obeh m\u00f4\u017ee zn\u00ed\u017ei\u0165 schopnos\u0165 tela udr\u017eiava\u0165 optim\u00e1lnu teplotu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na z\u00e1ver mo\u017eno poveda\u0165, \u017ee ide\u00e1lna kombin\u00e1cia oble\u010denia na behanie v chladnej\u0161om po\u010das\u00ed by mala zah\u0155\u0148a\u0165 z\u00e1kladn\u00fa vrstvu, ktor\u00e1 je priliehav\u00e1, ale pru\u017en\u00e1, stredn\u00fa vrstvu z merino vlny pre tepeln\u00fd komfort a odvod vlhkosti a vrchn\u00fa vrstvu, ktor\u00e1 chr\u00e1ni pred nepriazniv\u00fdmi vplyvmi a z\u00e1rove\u0148 umo\u017e\u0148uje dostato\u010dn\u00e9 vetranie a pohyb.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-9-ctvrta-vrstva-nbsp\">9.  <span class=\"s1\"><b>\u0160tvrt\u00e1 vrstva. <\/b><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160tvrt\u00e1 vrstva oble\u010denia pri n\u00edzkych teplot\u00e1ch pod -15 \u00b0C je k\u013e\u00fa\u010dov\u00fdm prvkom pri udr\u017eiavan\u00ed telesn\u00e9ho tepla a ochrane pred nepriazniv\u00fdmi poveternostn\u00fdmi podmienkami. V tejto f\u00e1ze je nevyhnutn\u00e9 dba\u0165 na starostliv\u00fd v\u00fdber oble\u010denia, ktor\u00e9 by malo sp\u013a\u0148a\u0165 nieko\u013eko z\u00e1kladn\u00fdch krit\u00e9ri\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dnite spodnou vrstvou bez ruk\u00e1vov. T\u00e1to vrstva by mala by\u0165 vyroben\u00e1 z materi\u00e1lu, ktor\u00fd \u00fa\u010dinne odv\u00e1dza pot od tela, \u010d\u00edm pom\u00e1ha udr\u017ea\u0165 v\u00e1s v suchu a tepelnom pohodl\u00ed. Nad touto vrstvou je vrstva s dlh\u00fdmi ruk\u00e1vmi, ktor\u00e1 by mala by\u0165 priliehav\u00e1, ale nie pr\u00edli\u0161 tesn\u00e1, aby neobmedzovala pohyb a z\u00e1rove\u0148 izolovala telo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u010eal\u0161ou vrstvou je tenk\u00fd podkladov\u00fd pl\u00e1\u0161\u0165, ktor\u00fd sl\u00fa\u017ei ako \u010fal\u0161ia izola\u010dn\u00e1 vrstva. Jeho \u00falohou je zachyt\u00e1va\u0165 a udr\u017eiava\u0165 telesn\u00e9 teplo a z\u00e1rove\u0148 umo\u017e\u0148ova\u0165 odparovanie potu a poskytova\u0165 dostato\u010dn\u00fa priedu\u0161nos\u0165.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Posledn\u00e1, vrchn\u00e1 vrstva by mala by\u0165 vetruodoln\u00e1 a ide\u00e1lne nepremokav\u00e1. T\u00e1to vrstva je nevyhnutn\u00e1 na ochranu pred vonkaj\u0161\u00edmi vplyvmi, ako s\u00fa siln\u00fd vietor a snehov\u00e9 alebo da\u017e\u010fov\u00e9 preh\u00e1nky. Odpor\u00fa\u010da sa, aby vrchn\u00e1 vrstva bola o \u010d\u00edslo v\u00e4\u010d\u0161ia, \u010do umo\u017e\u0148uje nielen lep\u0161ie vetranie a prisp\u00f4sobenie sa ostatn\u00fdm vrstv\u00e1m, ale tie\u017e zabezpe\u010duje pln\u00fd rozsah pohybu ramien, \u010do je nevyhnutn\u00e9 na zachovanie pohodlia a flexibility pri r\u00f4znych aktivit\u00e1ch.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pri n\u00edzkych teplot\u00e1ch pod -15 \u00b0C je d\u00f4le\u017eit\u00e9 strategicky vrstvi\u0165 oble\u010denie tak, aby poskytovalo maxim\u00e1lne teplo a ochranu bez obmedzenia pohybu alebo pohodlia. Tento pr\u00edstup je k\u013e\u00fa\u010dov\u00fd pre ka\u017ed\u00e9ho, kto sa pohybuje v extr\u00e9mne chladn\u00fdch podmienkach, \u010di u\u017e ide o rekrea\u010dn\u00e9 aktivity alebo pracovn\u00e9 povinnosti.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-10-ohrivace-rukou\">10.  <span class=\"s1\"><b>Ohrieva\u010de r\u00fak.<\/b><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ohrieva\u010de r\u00fak s\u00fa inovat\u00edvnou a praktickou technol\u00f3giou, ktor\u00e1 je obzvl\u00e1\u0161\u0165 u\u017eito\u010dn\u00e1 v chladn\u00fdch podmienkach, najm\u00e4 pre osoby so slab\u00fdm prekrven\u00edm perif\u00e9rnych \u010dast\u00ed tela, ako s\u00fa prsty a ruky. Tieto zariadenia s\u00fa navrhnut\u00e9 tak, aby poskytovali pohodln\u00e9 a \u00fa\u010dinn\u00e9 rie\u0161enie na udr\u017eanie r\u00fak v teple, \u010do je k\u013e\u00fa\u010dov\u00e9 pre zachovanie celkov\u00e9ho pohodlia a funk\u010dnosti v chladnom po\u010das\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jednou z najd\u00f4le\u017eitej\u0161\u00edch vlastnost\u00ed ohrieva\u010dov r\u00fak je ich aktiv\u00e1cia. Tento proces zvy\u010dajne zah\u0155\u0148a oh\u00fdbanie kovov\u00e9ho p\u00e1su umiestnen\u00e9ho v roztoku. Tento jednoduch\u00fd, ale \u00fa\u010dinn\u00fd mechanizmus sp\u00f4sobuje chemick\u00fa reakciu, pri ktorej vznik\u00e1 teplo. Toto teplo sa potom uchov\u00e1va vo vn\u00fatri ohrieva\u010da a poskytuje dlhotrvaj\u00faci zdroj tepla, ktor\u00fd je ide\u00e1lny na pou\u017eitie v zimn\u00fdch podmienkach alebo v situ\u00e1ci\u00e1ch, ke\u010f je potrebn\u00e9 dodato\u010dn\u00e9 teplo na ruky.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u010eal\u0161\u00edm u\u017eito\u010dn\u00fdm tipom pre pou\u017e\u00edvate\u013eov ohrieva\u010dov r\u00fak je umiestni\u0165 ich do rovnak\u00e9ho vrecka ako mobiln\u00fd telef\u00f3n. Toto strategick\u00e9 umiestnenie m\u00f4\u017ee fungova\u0165 ako izola\u010dn\u00e1 vrstva, ktor\u00e1 pom\u00e1ha zabr\u00e1ni\u0165 r\u00fdchlemu vybitiu bat\u00e9rie mobiln\u00e9ho telef\u00f3nu v chladn\u00fdch podmienkach. Bat\u00e9rie mobiln\u00fdch telef\u00f3nov s\u00fa citliv\u00e9 na n\u00edzke teploty a ich \u017eivotnos\u0165 sa v chladnom po\u010das\u00ed v\u00fdrazne zni\u017euje. Ak preto budete ma\u0165 telef\u00f3n v bl\u00edzkosti zdroja tepla, ako je napr\u00edklad aktivovan\u00fd ohrieva\u010d r\u00fak, m\u00f4\u017eete v\u00fdrazne pred\u013a\u017ei\u0165 jeho \u017eivotnos\u0165. To je d\u00f4le\u017eit\u00e9 najm\u00e4 v situ\u00e1ci\u00e1ch, ke\u010f budete potrebova\u0165 privola\u0165 pomoc alebo pou\u017ei\u0165 telef\u00f3n na navig\u00e1ciu \u010di komunik\u00e1ciu v extr\u00e9mnych podmienkach.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S\u00fahrnne povedan\u00e9, ohrieva\u010de r\u00fak nielen\u017ee poskytuj\u00fa teplo a pohodlie pre pou\u017e\u00edvate\u013ea, ale m\u00f4\u017eu tie\u017e zohr\u00e1va\u0165 k\u013e\u00fa\u010dov\u00fa \u00falohu pri ochrane a roz\u0161irovan\u00ed funk\u010dnosti elektronick\u00fdch zariaden\u00ed, ako s\u00fa mobiln\u00e9 telef\u00f3ny, v n\u00e1ro\u010dn\u00fdch chladn\u00fdch podmienkach.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-11-zvlhceni-nbsp\">11.  <span class=\"s1\"><b>Zvlh\u010dovanie. <\/b><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hydrat\u00e1cia poko\u017eky je z\u00e1kladn\u00fdm aspektom starostlivosti o ple\u0165, najm\u00e4 v zimn\u00fdch mesiacoch, ke\u010f n\u00edzke teploty a mraziv\u00fd vzduch predstavuj\u00fa zna\u010dn\u00fd probl\u00e9m pre udr\u017eanie zdravej a hydratovanej poko\u017eky. Vystavenie tv\u00e1re chladn\u00fdm podmienkam m\u00f4\u017ee r\u00fdchlo vies\u0165 k dehydrat\u00e1cii, ktor\u00e1 sp\u00f4sob\u00ed vysu\u0161enie, popraskanie a bolestiv\u00e9 podr\u00e1\u017edenie. Nanesenie tenkej vrstvy kvalitn\u00e9ho kr\u00e9mu je nevyhnutn\u00e9 na vytvorenie ochrannej bari\u00e9ry, ktor\u00e1 pom\u00e1ha udr\u017ea\u0165 vlhkos\u0165 v poko\u017eke a chr\u00e1ni\u0165 ju pred negat\u00edvnymi \u00fa\u010dinkami n\u00edzkych tepl\u00f4t.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pre \u0161portovcov, ako s\u00fa be\u017eci, ktor\u00ed tr\u00e1via dlh\u00e9 hodiny v chlade, je toto opatrenie e\u0161te d\u00f4le\u017eitej\u0161ie. Pridanie kvalitn\u00e9ho kr\u00e9mu do be\u017eeckej v\u00fdbavy je k\u013e\u00fa\u010dom k udr\u017eaniu zdravia poko\u017eky po\u010das zimn\u00e9ho tr\u00e9ningu. Kr\u00e9m by mal by\u0165 \u0161peci\u00e1lne vyvinut\u00fd tak, aby odolal mrazu a poskytoval dlhotrvaj\u00facu hydrat\u00e1ciu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Okrem starostlivosti o poko\u017eku je d\u00f4le\u017eit\u00e9 nezab\u00fada\u0165 ani na ochranu pier, ktor\u00e9 s\u00fa v chladnom po\u010das\u00ed obzvl\u00e1\u0161\u0165 n\u00e1chyln\u00e9 na vysychanie a praskanie. Pou\u017e\u00edvanie hydrata\u010dnej ty\u010dinky na pery je nevyhnutn\u00e9 na zabezpe\u010denie ich pru\u017enosti a zabr\u00e1nenie nepr\u00edjemn\u00e9mu popraskaniu. Ty\u010dinka by mala obsahova\u0165 zlo\u017eky, ktor\u00e9 poskytuj\u00fa intenz\u00edvnu hydrat\u00e1ciu a z\u00e1rove\u0148 chr\u00e1nia pery pred vonkaj\u0161\u00edmi vplyvmi. Pre be\u017ecov, ktor\u00ed nenosia kuklu alebo in\u00fa formu ochrany tv\u00e1re, je pou\u017e\u00edvanie ty\u010dinky na pery k\u013e\u00fa\u010dom k udr\u017eaniu zdrav\u00e9ho vzh\u013eadu pier a pohodlia po\u010das dlh\u00fdch behov v mrazivom prostred\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-12-myslete-na-rezervu\">12.  <span class=\"s1\"><b>Myslite na rezervu.<\/b><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pri pl\u00e1novan\u00ed outdoorov\u00fdch aktiv\u00edt, najm\u00e4 v zimn\u00fdch mesiacoch, je nevyhnutn\u00e9 myslie\u0165 na rezervy v oble\u010den\u00ed a ochrane pred nepriazniv\u00fdm po\u010das\u00edm. Chladn\u00e9 po\u010dasie m\u00f4\u017ee ma\u0165 neo\u010dak\u00e1van\u00fd vplyv na va\u0161u kond\u00edciu a energetick\u00e9 z\u00e1soby, \u010do je d\u00f4le\u017eit\u00e9 zoh\u013eadni\u0165 pri pr\u00edprave na outdoorov\u00e9 aktivity.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jednou z osved\u010den\u00fdch strat\u00e9gi\u00ed je ma\u0165 pri sebe v\u017edy \u010fal\u0161iu vrstvu oble\u010denia. Je to d\u00f4le\u017eit\u00e9 najm\u00e4 po\u010das naozaj chladn\u00fdch dn\u00ed, ke\u010f v\u00e1m m\u00f4\u017ee prekvapivo r\u00fdchlo d\u00f4js\u0165 teplo, najm\u00e4 ak prestanete cvi\u010di\u0165 alebo zn\u00ed\u017eite intenzitu cvi\u010denia. Ak si napr\u00edklad do zadn\u00e9ho vrecka pribal\u00edte tenk\u00fa vetrovku, m\u00f4\u017eete sa r\u00fdchlo a \u00fa\u010dinne chr\u00e1ni\u0165 pred chladom, ke\u010f je to najviac potrebn\u00e9. Tento druh \u013eahk\u00e9ho, ale funk\u010dn\u00e9ho oble\u010denia je ide\u00e1lny na r\u00f4zne outdoorov\u00e9 aktivity, preto\u017ee poskytuje ochranu pred vetrom a z\u00e1rove\u0148 zaber\u00e1 m\u00e1lo miesta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pre t\u00fdch, ktor\u00ed uprednost\u0148uj\u00fa minim\u00e1lnu z\u00e1\u0165a\u017e alebo sa chc\u00fa vyhn\u00fa\u0165 n\u00e1kupu \u010fal\u0161\u00edch vrstiev oble\u010denia, je dobrou alternat\u00edvou pou\u017eitie lesklej termof\u00f3lie. Tento materi\u00e1l, ktor\u00fd sa \u010dasto rozd\u00e1va \u00fa\u010dastn\u00edkom po behu na r\u00f4znych \u0161portov\u00fdch podujatiach, je \u013eahk\u00fd a kompaktn\u00fd, tak\u017ee sa \u013eahko pren\u00e1\u0161a. Termof\u00f3lia poskytuje d\u00f4le\u017eit\u00fa tepeln\u00fa izol\u00e1ciu a v pr\u00edpade potreby sa d\u00e1 r\u00fdchlo rozvin\u00fa\u0165 a pou\u017ei\u0165 na dodato\u010dn\u00fa ochranu. Ak m\u00e1te tak\u00fato f\u00f3liu vo vrecku, je to jednoduch\u00e9 a praktick\u00e9 rie\u0161enie, ktor\u00e9 v\u00e1m m\u00f4\u017ee v chladnom po\u010das\u00ed v\u00fdrazne pom\u00f4c\u0165.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u017edy je dobr\u00e9 ma\u0165 na pam\u00e4ti, \u017ee pr\u00edprava a schopnos\u0165 prisp\u00f4sobi\u0165 sa meniacim sa podmienkam s\u00fa k\u013e\u00fa\u010dom k bezpe\u010dn\u00e9mu a pr\u00edjemn\u00e9mu pobytu v pr\u00edrode, najm\u00e4 v n\u00e1ro\u010dnej\u0161\u00edch klimatick\u00fdch podmienkach.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-13-zkratte-to-nbsp\">13.  <span class=\"s1\"><b>Skr\u00e1\u0165te ho. <\/b><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">V s\u00favislosti s pr\u00edpravou na beh v chladnom po\u010das\u00ed je nevyhnutn\u00e9 pochopi\u0165 probl\u00e9my spojen\u00e9 s behom v n\u00edzkych teplot\u00e1ch. V chladnom obdob\u00ed sa mus\u00edme vyrovna\u0165 s viacer\u00fdmi faktormi, ktor\u00e9 m\u00f4\u017eu ovplyvni\u0165 na\u0161e fyzick\u00e9 pohodlie aj v\u00fdkonnos\u0165. Problematick\u00e9 m\u00f4\u017eu by\u0165 najm\u00e4 dlh\u00e9 behy v chlade, preto\u017ee dlhodob\u00e9 vystavenie n\u00edzkym teplot\u00e1m m\u00f4\u017ee vies\u0165 k poklesu telesnej teploty a vzniku hypotermie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Preto sa odpor\u00fa\u010da pl\u00e1nova\u0165 krat\u0161ie trate, ktor\u00e9 by mali by\u0165 \u00fa\u010dinn\u00e9 a zameran\u00e9 na zachovanie tepeln\u00e9ho komfortu a bezpe\u010dnosti. Behanie v kr\u00e1tkych \u00fasekoch s mo\u017enos\u0165ou pravideln\u00e9ho n\u00e1vratu domov v\u00e1m umo\u017e\u0148uje udr\u017eiava\u0165 telesn\u00fa teplotu na bezpe\u010dnej \u00farovni a z\u00e1rove\u0148 poskytuje mo\u017enos\u0165 v pr\u00edpade potreby r\u00fdchlo ukon\u010di\u0165 aktivitu. Tento pr\u00edstup je d\u00f4le\u017eit\u00fd najm\u00e4 v situ\u00e1ci\u00e1ch, ke\u010f sa be\u017eec m\u00f4\u017ee r\u00fdchlo podchladi\u0165, \u010do je typick\u00e9 pre mraziv\u00e9 dni.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mimoriadne d\u00f4le\u017eit\u00e1 je aj prevencia probl\u00e9mov spojen\u00fdch s podchladen\u00edm, ako s\u00fa napr\u00edklad omrznut\u00e9 prsty na noh\u00e1ch. Pou\u017e\u00edvanie kvalitn\u00e9ho termooble\u010denia a termopr\u00e1dla je k\u013e\u00fa\u010dom k udr\u017eaniu tepeln\u00e9ho komfortu po\u010das behu. Okrem toho sa odpor\u00fa\u010da vybera\u0165 si dobre zn\u00e1me a bezpe\u010dn\u00e9 trasy a vyh\u00fdba\u0165 sa objavovaniu od\u013eahlej\u0161\u00edch oblast\u00ed pri extr\u00e9mne n\u00edzkych teplot\u00e1ch.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Skr\u00e1ten\u00e9 behy umo\u017e\u0148uj\u00fa nielen udr\u017ea\u0165 telesn\u00fd tepeln\u00fd komfort, ale aj predch\u00e1dza\u0165 mo\u017en\u00fdm zdravotn\u00fdm komplik\u00e1ci\u00e1m, ktor\u00e9 m\u00f4\u017eu nasta\u0165 v d\u00f4sledku dlhodob\u00e9ho vystavenia chladu. Je d\u00f4le\u017eit\u00e9 si uvedomi\u0165, \u017ee pri n\u00edzkych teplot\u00e1ch je d\u00f4le\u017eit\u00e9 prija\u0165 prevent\u00edvne opatrenia a prisp\u00f4sobi\u0165 svoj be\u017eeck\u00fd pl\u00e1n meniacim sa podmienkam.<\/p>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ke\u010f teploty klesn\u00fa pod bod mrazu, m\u00f4\u017ee by\u0165 \u0165a\u017ek\u00e9 z\u00edska\u0165 motiv\u00e1ciu na ak\u00fdko\u013evek tr\u00e9ning a je takmer nemo\u017en\u00e9 si predstavi\u0165 behanie&#8230; vonku. To neznamen\u00e1, \u017ee ka\u017ed\u00fd de\u0148, ke\u010f voda v k\u0155midl\u00e1ch zamrzne, by mal by\u0165 d\u0148om odpo\u010dinku. Na Antarkt\u00edde \u013eudia be\u017eia marat\u00f3ny, tak\u017ee p\u00e4\u0165kilometrov\u00fa tra\u0165 ur\u010dite zvl\u00e1dnete. K\u013e\u00fa\u010dom k behu pri teplot\u00e1ch pod bodom mrazu [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":77004,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1938],"tags":[],"class_list":["post-77699","post","type-post","status-publish","format-standard","has-post-thumbnail","category-pre-zaciatocnikov"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.4 (Yoast SEO v23.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>13 vec\u00ed, ktor\u00e9 mus\u00edte ma\u0165, ak chcete beha\u0165, ke\u010f mrzne. Ak ich nem\u00e1te, ani nevych\u00e1dzajte von. - bezec.eu<\/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:\/\/www.bezec.eu\/sk\/13-veci-ktore-musite-mat-ak-chcete-behat-ked-mrzne-ak-ich-nemate-ani-nevychadzajte-von\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"13 vec\u00ed, ktor\u00e9 mus\u00edte ma\u0165, ak chcete beha\u0165, ke\u010f mrzne. Ak ich nem\u00e1te, ani nevych\u00e1dzajte von.\" \/>\n<meta property=\"og:description\" content=\"Ke\u010f teploty klesn\u00fa pod bod mrazu, m\u00f4\u017ee by\u0165 \u0165a\u017ek\u00e9 z\u00edska\u0165 motiv\u00e1ciu na ak\u00fdko\u013evek tr\u00e9ning a je takmer nemo\u017en\u00e9 si predstavi\u0165 behanie&#8230; vonku. To neznamen\u00e1, \u017ee ka\u017ed\u00fd de\u0148, ke\u010f voda v k\u0155midl\u00e1ch zamrzne, by mal by\u0165 d\u0148om odpo\u010dinku. Na Antarkt\u00edde \u013eudia be\u017eia marat\u00f3ny, tak\u017ee p\u00e4\u0165kilometrov\u00fa tra\u0165 ur\u010dite zvl\u00e1dnete. 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