{"id":861,"date":"2024-04-18T13:42:01","date_gmt":"2024-04-18T13:42:01","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=861"},"modified":"2025-08-08T12:03:59","modified_gmt":"2025-08-08T12:03:59","slug":"ako-sa-spravne-pripravit-na-mroze","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/ako-sa-spravne-pripravit-na-mroze\/","title":{"rendered":"Ako sa spr\u00e1vne pripravi\u0165 na mro\u017ee?"},"content":{"rendered":"<p><strong>Zimn\u00e9 k\u00fapanie, ktor\u00e9 sa praktizuje od okt\u00f3bra do apr\u00edla v chladnej, niekedy \u013eadovej vode, m\u00e1 \u010doraz viac nad\u0161encov. Pl\u00e1nujete sa prida\u0165 do radov &#8222;mro\u017eov&#8220;? Zistite, ako sa spr\u00e1vne pripravi\u0165 na morzeovku, aby ste t\u00fato formu rekre\u00e1cie praktizovali bezpe\u010dne a s pr\u00ednosom pre zdravie.<\/strong><\/p>\n<h2>Spr\u00e1vna pr\u00edprava na mro\u017ee<\/h2>\n<p style=\"text-align: start;\">Vhodn\u00e9 <strong>pr\u00edprava na k\u00fape\u013e v studenej vode<\/strong> je k\u013e\u00fa\u010dom k pocitu <strong>\u00fa\u010dinky mro\u017eov na zdravie<\/strong> a zn\u00ed\u017ei\u0165 riziko komplik\u00e1ci\u00ed a predch\u00e1dza\u0165 nebezpe\u010dn\u00fdm situ\u00e1ci\u00e1m. Z bezpe\u010dnostn\u00fdch d\u00f4vodov tie\u017e necho\u010fte na prv\u00e9 <strong><a href=\"https:\/\/sportano.sk\/plavanie\/zimne-plavanie\" target=\"_blank\" rel=\"noopener\">walrushing<\/a> <\/strong>samostatne alebo v skupine za\u010diato\u010dn\u00edkov v studen\u00fdch k\u00fape\u013eoch. N\u00e1jdite si skupinu sk\u00fasen\u00fdch mro\u017eov (vo v\u00e4\u010d\u0161ine pobaltsk\u00fdch miest v bl\u00edzkosti otvoren\u00fdch v\u00f4d existuj\u00fa skupiny mro\u017eov na k\u00fapanie <strong>mro\u017eie kluby<\/strong>) a \u00eds\u0165 si s nimi prv\u00fdkr\u00e1t zapl\u00e1va\u0165.<\/p>\n<p style=\"text-align: start;\">Pred vstupom do vody sa podobne ako pred tr\u00e9ningom zahrejte, aby bolo va\u0161e telo pripraven\u00e9 na \u013eadov\u00fa v\u00fdzvu. <strong>Rozcvi\u010dka by mala trva\u0165 10-15 min\u00fat<\/strong> a pozost\u00e1vaj\u00fa z <strong>aer\u00f3bne cvi\u010denie<\/strong> vr\u00e1tane: \u0161vihov a kr\u00fa\u017eenia rukami a nohami, kr\u00fatenia trupom, behu na mieste, skokov at\u010f. Cvi\u010dte vo fleecovej\/\u0161portovej bunde, \u010diapke a top\u00e1nkach, nohy nechajte odhalen\u00e9. D\u00f4le\u017eit\u00e9: vyhnite sa ve\u013emi intenz\u00edvnemu cvi\u010deniu. Mus\u00edte sa zahria\u0165, nie prehria\u0165 a ve\u013ea sa poti\u0165.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-991 size-full\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/wlasciwe-przygoowanie-do-morsowania.png\" alt=\"Mu\u017e sa pripravuje na otu\u017eovanie v zamrznutom jazere\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\">Je d\u00f4le\u017eit\u00e9 po\u010d\u00fava\u0165 svoje telo a nepozera\u0165 sa na ostatn\u00fdch, preto\u017ee pr\u00edli\u0161 dlh\u00fd pobyt v \u013eadovej vode bez sk\u00fasenost\u00ed alebo pr\u00edli\u0161 r\u00fdchly vstup do otvorenej vody m\u00f4\u017ee skon\u010di\u0165 <strong>podchladenie<\/strong> (podchladenie), <strong>hyperventil\u00e1cia<\/strong>, <strong>omrzliny<\/strong>, alebo maj\u00fa e\u0161te v\u00e1\u017enej\u0161ie n\u00e1sledky. Taktie\u017e nevstupujte do vody pokrytej \u013eadom, aby ste si nepo\u0161kodili poko\u017eku ostr\u00fdmi hranami (m\u00f4\u017eete sa namaza\u0165 olejom, aby ste sa vyhli odrenin\u00e1m). Pri ponoren\u00ed majte ruky prepleten\u00e9 nad hlavou.<\/p>\n<p style=\"text-align: start;\">Na mro\u017ee po konzum\u00e1cii alkoholu alebo in\u00fdch omamn\u00fdch l\u00e1tok zabudnite. Percentu\u00e1lne n\u00e1poje naru\u0161uj\u00fa termoregul\u00e1ciu, \u010do vedie k r\u00fdchlej\u0161iemu ochladeniu organizmu, ako aj k zn\u00ed\u017eeniu krvn\u00e9ho tlaku a m\u00f4\u017eu sp\u00f4sobi\u0165 k\u0155\u010de, ktor\u00e9 br\u00e1nia pohybu, \u010d\u00edm v\u00e1s vystavuj\u00fa zna\u010dn\u00e9mu nebezpe\u010denstvu.<\/p>\n<h2>Ko\u013eko m\u00f4\u017eete mro\u017eov?<\/h2>\n<p>Pre tento \u00fa\u010del nie s\u00fa stanoven\u00e9 \u017eiadne konkr\u00e9tne \u010dasov\u00e9 r\u00e1mce, <strong>ako dlho by mal trva\u0165 studen\u00fd k\u00fape\u013e<\/strong>. V\u0161etko z\u00e1vis\u00ed od individu\u00e1lnych predispoz\u00edci\u00ed a schopnost\u00ed. <strong>Prv\u00e9 mro\u017ee <\/strong>m\u00f4\u017ee ma\u0165 podobu iba jednorazov\u00e9ho ponorenia (vstup do vody maxim\u00e1lne po podpazu\u0161ie) a trva\u0165 nieko\u013eko sek\u00fand.<\/p>\n<p>Na za\u010diatok <strong>kr\u00e1tke sedenia v trvan\u00ed 1-2 min\u00fat<\/strong> (nie dlh\u0161ie ako 5 min\u00fat). S \u010fal\u0161\u00edmi k\u00fape\u013emi sa sna\u017ete postupne predl\u017eova\u0165 \u010das. M\u00f4\u017eete sa tie\u017e ponori\u0165 pod\u013ea pravidla &#8211; \u010das ponorenia sa rovn\u00e1 teplote vody (napr. voda m\u00e1 1,5 stup\u0148a, ponorte sa na 1,5 min\u00faty). Spo\u010diatku m\u00f4\u017eete absolvova\u0165 2 sedenia t\u00fd\u017edenne, a ke\u010f sa va\u0161e sk\u00fasenosti zv\u00fd\u0161ia, opakujte <strong>k\u00fapele 3-4 kr\u00e1t t\u00fd\u017edenne<\/strong>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-990 size-full\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/wyposazenie-do-morsowania.png\" alt=\"Z\u00e1kladn\u00e1 v\u00fdbava na zimn\u00e9 pl\u00e1vanie zah\u0155\u0148a termosku, uter\u00e1k a pohodln\u00fa obuv\" width=\"816\" height=\"426\" \/><\/p>\n<h2 style=\"text-align: start;\">Z\u00e1kladn\u00e9 vybavenie pre ka\u017ed\u00e9ho, kto chce mro\u017eova\u0165<\/h2>\n<p style=\"text-align: start;\">Kompletn\u00e9 vybavenie ka\u017ed\u00e9ho mro\u017ea by malo zah\u0155\u0148a\u0165:<\/p>\n<ul class=\"parent-of-p\">\n<li>jednodielne alebo dvojdielne \u0161portov\u00e9 plavky\/plavky;<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>klob\u00fak\/plaveck\u00e1 \u010diapka\/viac\u00fa\u010delov\u00fd prame\u0148 na le\u0161tenie;<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>neopr\u00e9nov\u00e9 rukavice;<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>neopr\u00e9nov\u00e9 top\u00e1nky do vody;<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>uter\u00e1k;<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>podlo\u017eka &#8211; u\u013eah\u010duje v\u00fdmenu;<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>termoska s hor\u00facim n\u00e1pojom (napr. \u010dajom);<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\u0161portov\u00e9 oble\u010denie a tr\u00e9ningov\u00e1 obuv na rozcvi\u010dku,<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>tepl\u00e9 oble\u010denie na prezle\u010denie.<\/li>\n<\/ul>\n<p style=\"text-align: start;\">Oplat\u00ed sa vybavi\u0165 sa<a href=\"https:\/\/sportano.sk\/surfovanie-a-opalovanie\/plazove-doplnky\/ponca\" target=\"_blank\" rel=\"noopener\"> <strong>mro\u017eie pon\u010do<\/strong><\/a>, \u010do je r\u00fdchloschn\u00faci uter\u00e1k s kapuc\u0148ou (vo forme pon\u010da bez ruk\u00e1vov alebo s kr\u00e1tkymi ruk\u00e1vmi), ktor\u00fd dobre absorbuje vodu a chr\u00e1ni telo pred ochladen\u00edm po v\u00fdstupe z vody. Vysokokvalitn\u00e9 mro\u017eie pon\u010d\u00e1 od zna\u010diek, ako napr: <strong>Slowtide, Rip Curl, ION, Billabong alebo AQUA-SPEED<\/strong>\u00a0n\u00e1jdete na adrese <strong>Sportano.sk<\/strong>.<\/p>\n<h2 style=\"text-align: start;\">Prv\u00e1 pr\u00edprava na mro\u017ea<\/h2>\n<p style=\"text-align: start;\">V\u00fdborn\u00fdm tr\u00e9ningom pred ponoren\u00edm sa do studenej vody v otvorenej vode je studen\u00e1 sprcha v kontrolovan\u00fdch podmienkach (teplota vody 10 stup\u0148ov Celzia). Nezabudnite <strong>za\u010dnite ochladzova\u0165 nohy a postupujte smerom k srdcu<\/strong>, nie naopak. D\u00f4le\u017eit\u00e9 je aj pokojn\u00e9 a pravideln\u00e9 d\u00fdchanie &#8211; nezadr\u017eujte dych, inak by ste mohli napr\u00edklad upadn\u00fa\u0165 do bezvedomia.<\/p>\n<p style=\"text-align: start;\">D\u00f4le\u017eit\u00e9 je dobre sa vyspa\u0165\/odpo\u010din\u00fa\u0165 si, hydratova\u0165 sa a dostato\u010dne skoro (2-3 hodiny pred pl\u00e1van\u00edm) zjes\u0165 \u013eahko str\u00e1vite\u013en\u00e9 jedlo. Na prv\u00e9 ponorenie je najlep\u0161ie vybra\u0165 si jesenn\u00e9 obdobie (mro\u017eia sez\u00f3na sa za\u010d\u00edna v okt\u00f3bri), ke\u010f teplota vody e\u0161te nie je pr\u00edli\u0161 n\u00edzka. To v\u00e1m umo\u017en\u00ed postupne si zvykn\u00fa\u0165 na k\u00fapanie uprostred zimy a pri z\u00e1porn\u00fdch teplot\u00e1ch.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1002 size-full\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/gdzie-mozna-morsowac.png\" alt=\"Mu\u017e za\u017e\u00edva zimn\u00e9 pl\u00e1vanie v \u013eadovej vode\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Kam na mro\u017ea?<\/h2>\n<p>V\u00e4\u010d\u0161inou <strong>skupiny mro\u017eov<\/strong> sa vyskytuj\u00fa v otvoren\u00fdch vod\u00e1ch: jazer\u00e1ch, riekach, baz\u00e9noch, lag\u00fanach, k\u00fapalisk\u00e1ch, \u013eadovcoch at\u010f. Baltick\u00e9 more je tie\u017e ob\u013e\u00fabenou destin\u00e1ciou pre milovn\u00edkov studen\u00fdch k\u00fape\u013eov. V meste Mielno sa ka\u017edoro\u010dne (druh\u00fd febru\u00e1rov\u00fd v\u00edkend) kon\u00e1 <strong>Medzin\u00e1rodn\u00e1 rallye mro\u017eov<\/strong> s tis\u00edckami nad\u0161encov \u013eadovej vody.<\/p>\n<h2>\u010co robi\u0165, ke\u010f u\u017e ste z vody vonku?<\/h2>\n<p style=\"text-align: start;\">Ke\u010f vyjdete z vody, okam\u017eite si osu\u0161te telo uter\u00e1kom a prezle\u010dte sa do tepl\u00e9ho a such\u00e9ho oble\u010denia. M\u00f4\u017eete sa tie\u017e prikry\u0165 dekou alebo si obliec\u0165 \u0161peci\u00e1lne pon\u010do pre mro\u017ee. Po prezle\u010den\u00ed sa pomaly rehydratujte pit\u00edm tepl\u00e9ho n\u00e1poja.<\/p>\n<h2>K\u00fapanie mro\u017eov a jeho pozit\u00edvne \u00fa\u010dinky na zdravie<\/h2>\n<p><strong>K\u00fapele v studenej vode<\/strong> ktor\u00e9 maj\u00fa 5 a\u017e 12 stup\u0148ov Celzia, s\u00fa predov\u0161etk\u00fdm dobr\u00fdm prostriedkom na otu\u017eovanie organizmu, a t\u00fdm na posilnenie a zlep\u0161enie fungovania imunitn\u00e9ho syst\u00e9mu (napr. v\u00e4\u010d\u0161ia odolnos\u0165 vo\u010di infekci\u00e1m). <strong>Systematick\u00e9 mro\u017ee<\/strong> zvy\u0161uje toleranciu chladu a zlep\u0161uje kardiovaskul\u00e1rne funkcie &#8211; zmen\u0161enie ciev a kapil\u00e1r pom\u00e1ha zlep\u0161i\u0165 prietok krvi, regulova\u0165 krvn\u00fd tlak alebo zn\u00ed\u017ei\u0165 hladinu inzul\u00ednu.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-992 size-full\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/wplyw-morsowania-na-zdrowie.png\" alt=\"\u017dena sa odv\u00e1\u017ene pon\u00e1ra do \u013eadovej vody, \u010do prospieva jej zdraviu\" width=\"816\" height=\"426\" \/><\/p>\n<p>Ak\u00e9 \u010fal\u0161ie v\u00fdhody prin\u00e1\u0161a pravideln\u00fd walrushing?<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161en\u00fd v\u00fdkon;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">r\u00fdchlej\u0161ia regener\u00e1cia po cvi\u010den\u00ed, podpora pri lie\u010dbe drobn\u00fdch zranen\u00ed a z\u00e1palov, opuchov alebo DOMS, t. j. oneskoren\u00e9ho n\u00e1stupu svalovej bolesti;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zn\u00ed\u017eenie po\u010dtu s\u0165a\u017enost\u00ed s\u00favisiacich s alergiami alebo dermatologick\u00fdmi probl\u00e9mami;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">spevnenie a pru\u017enos\u0165 poko\u017eky (zn\u00ed\u017eenie celulit\u00eddy);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Podpora redukcie tuku &#8211; tuk sa vyu\u017e\u00edva v procesoch termoregul\u00e1cie na produkciu tepla;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161enie procesov odstra\u0148ovania tox\u00ednov a \u0161kodliv\u00fdch produktov metabolizmu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161enie pohody a uspokojenie z prekonania vlastn\u00fdch slabost\u00ed;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161enie kvality sp\u00e1nku;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">oddialenie procesu starnutia;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">nadviaza\u0165 nov\u00e9 priate\u013estv\u00e1 a sta\u0165 sa \u010dlenom \u00fazkej komunity.<\/p>\n<\/li>\n<\/ul>\n<h2>M\u00f4\u017eu ma\u0165 mro\u017ee negat\u00edvne \u00fa\u010dinky?<\/h2>\n<p>Dlh\u00fd zoznam <strong>v\u00fdhody mro\u017eov<\/strong> neznamen\u00e1, \u017ee t\u00e1to forma rekre\u00e1cie je vhodn\u00e1 pre ka\u017ed\u00e9ho. Ak ste prechladli alebo m\u00e1te hor\u00fa\u010dku, rad\u0161ej sa studen\u00fdch k\u00fape\u013eov zrieknite, k\u00fdm sa infekcia nevylie\u010di. Medzi <strong>kontraindik\u00e1cie pre mro\u017ee<\/strong> patria: kardiovaskul\u00e1rne ochorenia (obehov\u00e1 nedostato\u010dnos\u0165, hypertenzia, aterosklerotick\u00e9 zmeny, prekrvenie \u017e\u00edl at\u010f.), cukrovka, ochorenie obli\u010diek, epilepsia alebo boreli\u00f3za. \u013dadov\u00e9 k\u00fapele sa neodpor\u00fa\u010daj\u00fa ani \u013eu\u010fom s hypertyre\u00f3zou.<\/p>\n<p>Predt\u00fdm, ako urob\u00edte svoj prv\u00fd krok v \u00falohe &#8222;mro\u017ea&#8220;, pora\u010fte sa so svoj\u00edm lek\u00e1rom, \u010di je pre v\u00e1s k\u00fapanie v \u013eadovej vode vhodn\u00e9. Nav\u0161t\u00edvte tie\u017e mro\u017eie f\u00f3ra alebo sa op\u00fdtajte priate\u013eov, ktor\u00ed t\u00fato formu aktivity praktizuj\u00fa, ak\u00e9 boli ich prv\u00e9 ponory a ak\u00e9 rady maj\u00fa pre v\u00e1s na za\u010diatku v\u00e1\u0161ho mro\u017eieho dobrodru\u017estva.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zimn\u00e9 k\u00fapanie, ktor\u00e9 sa praktizuje od okt\u00f3bra do apr\u00edla v chladnej, niekedy \u013eadovej vode, m\u00e1 \u010doraz viac nad\u0161encov. Pl\u00e1nujete sa prida\u0165 do radov &#8222;mro\u017eov&#8220;? Zistite, ako sa spr\u00e1vne pripravi\u0165 na morzeovku, aby ste t\u00fato formu rekre\u00e1cie praktizovali bezpe\u010dne a s pr\u00ednosom pre zdravie. Spr\u00e1vna pr\u00edprava na mro\u017ee Vhodn\u00e9 pr\u00edprava na k\u00fape\u013e v studenej vode je [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":873,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[35],"tags":[],"class_list":["post-861","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zimne-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>Ako sa spr\u00e1vne pripravi\u0165 na mro\u017ee? - sportano.sk<\/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.sk\/blog\/ako-sa-spravne-pripravit-na-mroze\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako sa spr\u00e1vne pripravi\u0165 na mro\u017ee? - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"Zimn\u00e9 k\u00fapanie, ktor\u00e9 sa praktizuje od okt\u00f3bra do apr\u00edla v chladnej, niekedy \u013eadovej vode, m\u00e1 \u010doraz viac nad\u0161encov. Pl\u00e1nujete sa prida\u0165 do radov &#8222;mro\u017eov&#8220;? Zistite, ako sa spr\u00e1vne pripravi\u0165 na morzeovku, aby ste t\u00fato formu rekre\u00e1cie praktizovali bezpe\u010dne a s pr\u00ednosom pre zdravie. 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