{"id":3903,"date":"2013-06-02T20:16:48","date_gmt":"2013-06-02T18:16:48","guid":{"rendered":"http:\/\/blog.websupport.sk\/?p=3903"},"modified":"2025-03-11T21:06:19","modified_gmt":"2025-03-11T20:06:19","slug":"treningove-zasady-pre-zvysenie-produktivity","status":"publish","type":"post","link":"https:\/\/www.websupport.sk\/blog\/2013\/06\/treningove-zasady-pre-zvysenie-produktivity\/","title":{"rendered":"Tr\u00e9ningov\u00e9 z\u00e1sady pre zv\u00fd\u0161enie produktivity"},"content":{"rendered":"Doba \u010d\u00edtania:<\/b><\/span> 6<\/span> min.<\/span><\/span>

Ka\u017ed\u00fd schopn\u00fd \u010dlovek chce neust\u00e1le napredova\u0165. Chce by\u0165 neust\u00e1le lep\u0161\u00ed, produkt\u00edvnej\u0161\u00ed, efekt\u00edvnej\u0161\u00ed a \u00faspe\u0161n\u00fd v tom, \u010do rob\u00ed. Tak je to aj v \u0161porte. Nane\u0161tastie, v na\u0161om pracovnom \u017eivote to v\u0161etci rob\u00edme neskuto\u010dne chaoticky, bez konceptu a potom sa \u010dudujeme, \u017ee stoj\u00edme na mieste. Naopak v \u0161porte s\u00fa na efektivitu a \u00faspech vypracovan\u00e9 a\u017e vedecky presn\u00e9 postupy. Po\u010fme si niektor\u00e9 z nich zobra\u0165 za pr\u00edklad a sk\u00fasi\u0165 implementova\u0165 do na\u0161ej pr\u00e1ce. <\/p>\n

Cie\u013e:<\/strong>
\nNorm\u00e1lny \u0161portovec m\u00e1 v hlave cie\u013e (t\u00ed najlep\u0161\u00ed aj na papieri). Vie, pre\u010do to v\u0161etko rob\u00ed, pre\u010do chce neust\u00e1le podstupova\u0165 to utrpenie, ktor\u00e9 sprev\u00e1dza neust\u00e1le zlep\u0161ovanie sa. Preto\u017ee zlep\u0161ova\u0165 sa d\u00e1 iba vych\u00e1dzan\u00edm z komfortnej z\u00f3ny, \u010do nie je nikdy pr\u00edjemn\u00e1 vec.<\/p>\n

Ak nem\u00e1te cie\u013e, nebudete ma\u0165 ni\u010d, \u010do v\u00e1s bude r\u00e1no kopa\u0165 z postele na tr\u00e9ning \/ do pr\u00e1ce. Po p\u00e1r \u0165a\u017e\u0161\u00edch tr\u00e9ningoch, ke\u010f sa objav\u00ed tro\u0161ku bolesti, strat\u00edte motiv\u00e1ciu a nebude v\u00e1s ma\u0165 \u010do hna\u0165.<\/p>\n

Pl\u00e1n:<\/strong>
\nKa\u017ed\u00fd \u0161portovec, ktor\u00fd chce splni\u0165 svoj cie\u013e, m\u00e1 aj pl\u00e1n, ako ho spln\u00ed. M\u00e1 ro\u010dn\u00fd pl\u00e1n, ako aj mesa\u010dn\u00fd, t\u00fd\u017edenn\u00fd a denn\u00fd pl\u00e1n tr\u00e9ningov. M\u00e1 potom preh\u013ead o celom mesiaci alebo t\u00fd\u017edni, \u010do v \u0148om mus\u00ed absolvova\u0165 a dosiahnu\u0165. Taktie\u017e vie v konk\u00e9tny de\u0148 a \u010das, \u010do m\u00e1 robi\u0165.<\/p>\n

Vie, \u017ee v pondelok o 5-tej m\u00e1 hodinov\u00fd be\u017eeck\u00fd tr\u00e9ning. Nepr\u00edde teda na dr\u00e1hu a neponeviera sa po nej, alebo neza\u010dne si tam vyklus\u00e1va\u0165 alebo cvi\u010di\u0165 nie\u010do in\u00e9, lebo sa mu nechce beha\u0165. Vie, \u017ee na napredovanie m\u00e1 teraz a tu iba t\u00fato jednu hodinu. Nechce ju prem\u00e1rni\u0165.<\/p>\n

Ve\u013emi m\u00e1lo \u013eud\u00ed m\u00e1 vo svojich kalend\u00e1roch vyhraden\u00e9, \u010do maj\u00fa robi\u0165 v ktor\u00fd \u010das. Preto namiesto vykon\u00e1vania danej \u010dinnosti robia v\u0161etko mo\u017en\u00e9 okolo, len nie to, \u010do ich (alebo ich pr\u00e1cu) najviac posunie.<\/p>\n

Rie\u0161enie:<\/em>
\nSpravte si pl\u00e1n. Na papieri. (Preto\u017ee to, \u010do m\u00e1te v hlave, sa o p\u00e1r dn\u00ed ve\u013emi \u013eahko zabudne). A pri dennom alebo t\u00fd\u017edennom pl\u00e1novan\u00ed si na tasky vyhradzujte presne ur\u010den\u00fd \u010das. (napr. od 9-11. berte to ako posv\u00e4tn\u00fa vec, ktor\u00fa nem\u00f4\u017eete zmeni\u0165)<\/p>\n

Viac info o tom, ako spravi\u0165 pl\u00e1n a \u010di je potrebn\u00fd, n\u00e1jdete v prvej \u010dasti BIZSPORTU<\/a>. (Nenechajte sa zmias\u0165, \u017ee je to o biznispl\u00e1ne. Plat\u00ed to pre v\u0161etky druhy.)<\/p>\n

Rozlo\u017eenie tr\u00e9ningu a priority:<\/strong>
\nProfesion\u00e1lni \u0161portovci (napr. triatlonisti) maj\u00fa \u010dasto 2 a viackr\u00e1t tr\u00e9ningov denne. Ale v\u017edy je jeden z t\u00fdch tr\u00e9ningov vybran\u00fd ako najd\u00f4le\u017eitej\u0161\u00ed. Ten musia odmaka\u0165 naplno. Je to hlavn\u00fd tr\u00e9ning. Zvy\u0161n\u00e9 s\u00fa tie\u017e podstatn\u00e9, ale s\u00fa to u\u017e tunova\u010dky a keby n\u00e1hodou u\u017e dan\u00fd tr\u00e9ning neodmakal tak, ako sa m\u00e1, alebo ho nestihol, nie je to a\u017e tak\u00e1 trag\u00e9dia. Preto\u017ee ten najd\u00f4le\u017eitej\u0161\u00ed tr\u00e9ning, ktor\u00fd ho najviac pos\u00fava, m\u00e1 u\u017e za sebou.<\/p>\n

Naopak, \u013eudia maj\u00fa kopec mal\u00fdch nesprioritizovan\u00fdch \u00faloh. Cel\u00fd de\u0148 st\u00e1le nie\u010do robia (alebo sa tak tv\u00e1ria), ale re\u00e1lny v\u00fdsledok nie je vidie\u0165. (Predstavte si \u0161portovca, ako cel\u00fd de\u0148 po p\u00e1r min\u00fatach strieda tr\u00e9ningy a ni\u010d z toho. Ka\u017ed\u00fd, kto niekedy aspo\u0148 tro\u0161ku cvi\u010dil, vie, \u017ee to je cesta do pekla. Z ka\u017ed\u00e9ho ro\u017eku tro\u0161ku a ni\u010d poriadne.)<\/p>\n

Rie\u0161enie:<\/em>
\nVyberte si ka\u017ed\u00fd de\u0148 iba jednu jedin\u00fa najd\u00f4le\u017eitej\u0161iu vec, ktor\u00fa urobte ako prv\u00fa, a v\u0161etko ostatn\u00e9 je len bonus. A dodr\u017ete aspo\u0148 toto. Progres je nezastavite\u013en\u00fd.<\/p>\n

Postupn\u00fd progres:<\/strong>
\nV \u0161porte treba ka\u017ed\u00e9 v\u00fdkonnostn\u00e9 zlep\u0161enie trpezlivo a tvrdo vydrie\u0165. Tu si \u013eudia za\u010dn\u00fa uvedomova\u0165 z\u00e1kony fyziky a vedia, \u017ee hl\u00faposti typu \u201cteraz ledva zabehnem 10 km, ale zajtra idem vyhra\u0165 marat\u00f3n\u201d, s\u00fa nemo\u017en\u00e9.<\/p>\n

Sranda je, \u017ee \u013eudia si to vo svojom pracovnom \u017eivote neuvedomuj\u00fa a st\u00e1le sa sna\u017eia o podobn\u00e9 veci. Najviac sa to prejavuje pri softskillov\u00fdch veciach, ale \u010dasto aj pri hardskilloch. \u010clovek, ktor\u00fd sa chce zlep\u0161i\u0165 (napr. viac a efekt\u00edvnej\u0161ie pracova\u0165, lep\u0161ie vyjedn\u00e1va\u0165, lep\u0161ie pred\u00e1va\u0165, robi\u0165 lep\u0161ie prezent\u00e1cie, lep\u0161ie kresli\u0165, programova\u0165, robi\u0165 lep\u0161ie helpdesk, lep\u0161ie riadi\u0165 \u013eud\u00ed), si nalo\u017e\u00ed tak\u00e9 ciele a to\u013eko pr\u00e1ce, \u010do nezvl\u00e1daj\u00fa ani borci zocelen\u00ed \u017e\u00e1rem bitev. Ne\u010dudo, \u017ee hne\u010f po druhom dni sa na to vyka\u0161l\u00fa, lebo si myslia, \u017ee je to nemo\u017en\u00e9.<\/p>\n

Nato, aby ste sa stali topkou v \u0161porte, potrebujete mno\u017estvo rokov tr\u00e9ningu. To ist\u00e9 plat\u00ed aj v in\u00fdch \u010dinnostiach.<\/p>\n

Rie\u0161enie:<\/em>
\nZa\u010dnite ve\u013emi z\u013eahka, tak aby ste to zvl\u00e1dli, postupne prid\u00e1vajte na intenzite a objemoch a bu\u010fte trpezliv\u00fd. Myslite na to, \u017ee to nie je z\u00e1bava na p\u00e1r t\u00fd\u017ed\u0148ov, ale maka\u010dka na p\u00e1r rokov, ktor\u00e1 vlastne nikdy nekon\u010d\u00ed.<\/p>\n

Variabilita a stres<\/strong>
\n\u0160portovci vedia, \u017ee musia cviky a tr\u00e9ningy strieda\u0165, aby si ich telo nezvyklo, preto\u017ee potom sa ich progres zastav\u00ed. Preto be\u017eci jeden de\u0148 maj\u00fa tr\u00e9ning, kde behaj\u00fa kr\u00e1tko, ale intenz\u00edvne (intervaly), druh\u00fd de\u0148 zasa dlh\u00fd a pomal\u00fd beh, tret\u00ed de\u0148 zasa beh v lesoch. Maj\u00fa ve\u013ea vari\u00e1ci\u00ed, tie kombinuj\u00fa a stresuj\u00fa du\u0161u a telo. Okrem toho, ka\u017ed\u00fd tr\u00e9ning rozv\u00edja in\u00e9 danosti. Taktie\u017e tieto tr\u00e9ningy nie s\u00fa rovnako rozlo\u017een\u00e9 ka\u017ed\u00fd t\u00fd\u017ede\u0148 v roku. Niektor\u00e9 t\u00fd\u017edne prevl\u00e1daj\u00fa dlh\u00e9 a pomal\u00e9 tr\u00e9ningy, inokedy zasa kr\u00e1tke a r\u00fdchle at\u010f.<\/p>\n

Naopak, \u013eudia si vo svojom pracovnom \u010dase vytvoria v\u017edy ak\u00fasi rutinu, ktor\u00fa \u017eij\u00fa aj nieko\u013eko rokov, a potom sa \u010duduj\u00fa, ke\u010f sa pozr\u00fa sp\u00e4\u0165, \u017ee u\u017e nieko\u013eko rokov stagnuj\u00fa.<\/p>\n

Rie\u0161enie:<\/em>
\nSk\u00fa\u0161ajte nie\u010do podobn\u00e9 vo svojom pracovnom tr\u00e9ningovom pl\u00e1ne. Niektor\u00fd task (tr\u00e9ning, de\u0148) nech je intenz\u00edvny a kr\u00e1tky. Druh\u00fd zasa potiahnite dlhoooooo bez prest\u00e1vky. Robte na veciach, ktor\u00e9 v\u00e1m id\u00fa od ruky, a striedajte ich s veciami, ktor\u00e9 su pre v\u00e1s \u0165a\u017ek\u00e9 a v\u017edy ste ich chceli vedie\u0165. D\u00e1vkujte si ich primerane.<\/p>\n

Relax a strava:<\/strong>
\n\u0160portovec vie, \u017ee tvrd\u00fd tr\u00e9ning a makanie je iba 50% \u00faspechu. Zvy\u0161n\u00fdch 50% s\u00fa regener\u00e1cia, sp\u00e1nok a poriadna strava.<\/p>\n

Pre\u010do sa \u013eudia \u010duduj\u00fa, \u017ee prokrastinuj\u00fa a do ni\u010doho poriadneho sa im nechce, s\u00fa neefekt\u00edvni, ke\u010f s\u00fa nevyspat\u00ed, neodd\u00fdchnut\u00ed a jedia junk food bez energie, ktor\u00fd je pre nich sk\u00f4r jed? Pom\u00fd\u0161\u013eal by nejak\u00fd marat\u00f3nec na v\u00fdhru pretekov, keby bol po brut\u00e1lnej opici, nespal by poriadne posledn\u00fd t\u00fd\u017ede\u0148 a dl\u00e1vil sam\u00e9 sladkosti? Samozrejme, \u017ee nie. Ale presne toto rob\u00ed v\u00e4\u010d\u0161ina \u013eud\u00ed vo svojom pracovnom \u017eivote.<\/p>\n

Rie\u0161enie:<\/em>
\nStrava je t\u00e9ma sama osebe, ale m\u00f4\u017eem v\u00e1m odporu\u010di\u0165 blog Vlada Zlato\u0161a<\/a>, kde m\u00f4\u017eete poctivo \u0161tudova\u0165.<\/p>\n

M\u00f4j \u0161peci\u00e1lny tip: Ka\u017ed\u00fd \u0161portovec m\u00e1 vo svojom pl\u00e1ne dni vo\u013ena, ke\u010f relaxuje a ni\u010d nerob\u00ed. Zara\u010fte tak\u00fdto de\u0148 aj vy do svojho t\u00fd\u017ed\u0148a (samozrejme, najlep\u0161ie je, ke\u010f je to v\u00edkend). Ale ak e\u0161te nie ste na tej \u00farovni, ak m\u00e1te poriadny „pracovn\u00fd pl\u00e1n“, nebojte sa spravi\u0165 si jeden free de\u0148 aj v r\u00e1mci pr\u00e1ce. Dobije v\u00e1s to, m\u00f4\u017eete si na chv\u00ed\u013eku poprekrastinova\u0165 a na druh\u00fd de\u0148 budete zasa pln\u00fd sily do \u010fal\u0161ieho tr\u00e9ningu.<\/p>\n

Extra \u0161peci\u00e1lny tip:<\/em> Dovolenka. T\u00ed najv\u00e4\u010d\u0161\u00ed workoholici to pova\u017euj\u00fa za nie\u010do zl\u00e9. Ale opak je pravdou. Ak si do svojho ro\u010dn\u00e9ho pracovn\u00e9ho pl\u00e1nu nezarad\u00edte dovolenku, nedobijete sa, neodd\u00fdchnete si, nezamysl\u00edte sa, nena\u010derp\u00e1te sily do \u010fal\u0161ieho boja a bude o to \u0165a\u017e\u0161ie sa v \u0148om udr\u017ea\u0165.<\/p>\n

Toto je iba zop\u00e1r vec\u00ed, v ktor\u00fdch sa m\u00f4\u017eeme \u0161portom in\u0161pirova\u0165 v na\u0161om pracovnom \u017eivote.<\/p>\n

Za\u010dnite \u0161portova\u0165. Pochop\u00edte.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ka\u017ed\u00fd schopn\u00fd \u010dlovek chce neust\u00e1le napredova\u0165. Chce by\u0165 neust\u00e1le lep\u0161\u00ed, produkt\u00edvnej\u0161\u00ed, efekt\u00edvnej\u0161\u00ed a \u00faspe\u0161n\u00fd v tom, \u010do rob\u00ed. Tak je to aj v \u0161porte. Nane\u0161tastie, v na\u0161om pracovnom \u017eivote to v\u0161etci rob\u00edme neskuto\u010dne chaoticky, bez konceptu a potom sa \u010dudujeme, \u017ee stoj\u00edme na mieste. Naopak v \u0161porte s\u00fa na efektivitu a \u00faspech vypracovan\u00e9 a\u017e vedecky […]<\/p>\n","protected":false},"author":23,"featured_media":5587,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,6,8],"tags":[115,131,793],"class_list":["post-3903","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-business","category-ostatne","category-tipy-a-triky","tag-bizsport","tag-business","tag-sport"],"yoast_head":"\nTr\u00e9ningov\u00e9 z\u00e1sady pre zv\u00fd\u0161enie produktivity - Websupport blog<\/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.websupport.sk\/blog\/2013\/06\/treningove-zasady-pre-zvysenie-produktivity\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tr\u00e9ningov\u00e9 z\u00e1sady pre zv\u00fd\u0161enie produktivity - Websupport blog\" \/>\n<meta property=\"og:description\" content=\"Ka\u017ed\u00fd schopn\u00fd \u010dlovek chce neust\u00e1le napredova\u0165. Chce by\u0165 neust\u00e1le lep\u0161\u00ed, produkt\u00edvnej\u0161\u00ed, efekt\u00edvnej\u0161\u00ed a \u00faspe\u0161n\u00fd v tom, \u010do rob\u00ed. Tak je to aj v \u0161porte. Nane\u0161tastie, v na\u0161om pracovnom \u017eivote to v\u0161etci rob\u00edme neskuto\u010dne chaoticky, bez konceptu a potom sa \u010dudujeme, \u017ee stoj\u00edme na mieste. 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