{"id":165651,"date":"2020-04-28T00:00:00","date_gmt":"2020-04-27T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/jak-posilovani-podporuje-hubnuti\/"},"modified":"2021-03-25T08:50:20","modified_gmt":"2021-03-25T07:50:20","slug":"jak-posilovani-podporuje-hubnuti","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-posilovani-podporuje-hubnuti\/","title":{"rendered":"Jak posilov\u00e1n\u00ed podporuje hubnut\u00ed?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/jak-posilovani-podporuje-hubnuti\/#Co_podporuje_hubnuti\" title=\"Co podporuje hubnut\u00ed?\">Co podporuje hubnut\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/jak-posilovani-podporuje-hubnuti\/#Jak_posilovani_podporuje_hubnuti\" title=\"Jak posilov\u00e1n\u00ed podporuje hubnut\u00ed?\">Jak posilov\u00e1n\u00ed podporuje hubnut\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/jak-posilovani-podporuje-hubnuti\/#Kardio\" title=\"Kardio\">Kardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/jak-posilovani-podporuje-hubnuti\/#Silovy_trenink\" title=\"Silov\u00fd tr\u00e9nink\">Silov\u00fd tr\u00e9nink<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/jak-posilovani-podporuje-hubnuti\/#Nekolik_rad_jak_maximalizovat_trenink_zamereny_na_hubnuti\" title=\"N\u011bkolik rad, jak maximalizovat tr\u00e9nink zam\u011b\u0159en\u00fd na hubnut\u00ed\">N\u011bkolik rad, jak maximalizovat tr\u00e9nink zam\u011b\u0159en\u00fd na hubnut\u00ed<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_podporuje_hubnuti\"><\/span>Co podporuje hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Faktor\u016f, kter\u00e9&nbsp;<strong>ovliv\u0148uj\u00ed va\u0161i t\u011blesnou hmotnost,&nbsp;<\/strong>je skute\u010dn\u011b mnoho.&nbsp;Ru\u010di\u010dka na va\u0161\u00ed v\u00e1ze se odv\u00edj\u00ed od&nbsp;<strong>stravy,&nbsp;<\/strong>kterou p\u0159ij\u00edm\u00e1te,&nbsp;<strong>genetick\u00fdch predispozic,&nbsp;<\/strong>kter\u00e9 jste zd\u011bdili, \u010di&nbsp;<strong>va\u0161eho v\u011bku.&nbsp;<\/strong>Pokud je v\u0161ak va\u0161\u00edm c\u00edlem&nbsp;<strong>zhubnout tukov\u00e9 z\u00e1soby,&nbsp;<\/strong>m\u011bli byste se zam\u011b\u0159it na&nbsp;<strong>t\u0159i kl\u00ed\u010dov\u00e9 aspekty,&nbsp;<\/strong>kter\u00e9 byste do sv\u00e9ho \u017eivota m\u011bli co nejd\u0159\u00edve zav\u00e9st.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kalorick\u00fd deficit<\/h3>\n\n\n\n<p>Kalorie jsou&nbsp;<strong>jednotky energie,&nbsp;<\/strong>kter\u00e9 z\u00edsk\u00e1v\u00e1te z potravin a n\u00e1poj\u016f.&nbsp;Prim\u00e1rn\u00edm faktorem p\u0159i&nbsp;<strong>sn\u00ed\u017een\u00ed t\u011blesn\u00e9 hmotnosti&nbsp;<\/strong>je upravit v\u00e1\u0161&nbsp;<strong>p\u0159\u00edjem kalori\u00ed.&nbsp;<\/strong>Pokud tou\u017e\u00edte po ztr\u00e1t\u011b nadbyte\u010dn\u00fdch kilogram\u016f, nem\u011bl by v\u00e1\u0161&nbsp;<strong>kalorick\u00fd p\u0159\u00edjem p\u0159evy\u0161ovat&nbsp;<\/strong>v\u00e1\u0161 doporu\u010den\u00fd denn\u00ed kalorick\u00fd p\u0159\u00edjem, ba naopak,&nbsp;<strong>m\u011bl by b\u00fdt ni\u017e\u0161\u00ed.&nbsp;<\/strong>Sn\u00ed\u017eit jeho p\u0159\u00edjem lze tak\u00e9&nbsp;<strong>efektivn\u00edm cvi\u010den\u00edm,&nbsp;<\/strong>b\u011bhem kter\u00e9ho sp\u00e1l\u00edte n\u011bkolik kalori\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V praxi to vypad\u00e1 n\u00e1sledovn\u011b: Pr\u016fm\u011brn\u00e1 \u017eena by m\u011bla denn\u011b p\u0159ijmout p\u0159ibli\u017en\u011b&nbsp;<strong>2000 kcal,&nbsp;<\/strong>aby si udr\u017eela svou&nbsp;<strong>dosavadn\u00ed v\u00e1hu.&nbsp;<\/strong>Pokud by cht\u011bla&nbsp;<strong>zhubnout alespo\u0148&nbsp;0,45 kg&nbsp;t\u00fddn\u011b,&nbsp;<\/strong>jej\u00ed denn\u00ed p\u0159\u00edjem by m\u011bl b\u00fdt p\u0159ibli\u017en\u011b&nbsp;<strong>1500 kcal.&nbsp;<\/strong>Toho m\u016f\u017ee dos\u00e1hnout bu\u010f&nbsp;<strong>zm\u011bnou stravy&nbsp;<\/strong>s ni\u017e\u0161\u00edm pod\u00edlem kalori\u00ed, nebo ke sv\u00fdm pr\u016fm\u011brn\u00fdm 2000 kalori\u00edm denn\u011b p\u0159id\u00e1 i&nbsp;<strong>v\u00fddej kalori\u00ed v podob\u011b cvi\u010den\u00ed.&nbsp;<\/strong>Pokud by denn\u011b vykon\u00e1vala aktivity, jako b\u011bh, cyklistika \u010di posilov\u00e1n\u00ed, b\u011bhem nich\u017e by sp\u00e1lila 500 kcal, jej\u00ed denn\u00ed p\u0159\u00edjem by se sn\u00ed\u017eil.&nbsp;To znamen\u00e1, \u017ee:&nbsp;<strong>2000 kcal-500 kcal=1500 kcal denn\u011b=3500 kcal t\u00fddn\u011b=-0,45 kg&nbsp;t\u00fddn\u011b.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kalorie, kter\u00e9 spalujete ka\u017ed\u00fd den, zahrnuj\u00ed tyto&nbsp;t\u0159i slo\u017eky:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>b<\/strong><strong>az\u00e1ln\u00ed metabolismus (BMR)<\/strong>&nbsp;&#8211; BMR ozna\u010duje kalorie, kter\u00e9 va\u0161e t\u011blo spaluje v klidu p\u0159i \u017eivotn\u011b d\u016fle\u017eit\u00fdch funkc\u00edch, jako je d\u00fdch\u00e1n\u00ed \u010di krevn\u00ed ob\u011bh.<\/li><li><strong>termick\u00fd \u00fa\u010dinek j\u00eddla<\/strong>&nbsp;&#8211; jde o kalorie, kter\u00e9 va\u0161e t\u011blo sp\u00e1l\u00ed tr\u00e1ven\u00edm, vst\u0159eb\u00e1v\u00e1n\u00edm a metabolizov\u00e1n\u00edm potravin.<\/li><li><strong>termogenn\u00ed fyzick\u00e9 aktivity<\/strong>&nbsp;&#8211; kalorie, kter\u00e9 spalujete b\u011bhem sportu, posilov\u00e1n\u00ed \u010di jin\u00e9 aktivity nesouvisej\u00edc\u00ed s cvi\u010den\u00edm, v\u010detn\u011b prov\u00e1d\u011bn\u00ed dom\u00e1c\u00edch prac\u00ed.<span style=\"color: #ff6600;\"> [1]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-1124x750.jpg\" alt=\"Co podporuje hubnut\u00ed?\" class=\"wp-image-222040\" width=\"843\" height=\"563\" title=\"Co podporuje hubnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___.jpg 1799w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Fyzick\u00e1 aktivita<\/h3>\n\n\n\n<p>Nejd\u016fle\u017eit\u011bj\u0161\u00edm faktorem pro dosa\u017een\u00ed ztr\u00e1ty hmotnosti je ji\u017e zm\u00edn\u011bn\u00fd kalorick\u00fd deficit.&nbsp;Pokud v\u0161ak nejste schopni&nbsp;<strong>dodr\u017eovat p\u0159ij\u00edm\u00e1n\u00ed ni\u017e\u0161\u00edho mno\u017estv\u00ed kalori\u00ed,&nbsp;<\/strong>m\u011bli byste se tak zam\u011b\u0159it na&nbsp;<strong>vy\u0161\u0161\u00ed v\u00fddej,&nbsp;<\/strong>a tak kalorie z t\u011bla doslova vyp\u00e1lit.&nbsp;Mnoh\u00e9 studie dokonce nazna\u010duj\u00ed, \u017ee p\u0159ij\u00edm\u00e1n\u00ed ni\u017e\u0161\u00edho mno\u017estv\u00ed kalori\u00ed&nbsp;<strong>nen\u00ed dlouhodob\u011b udr\u017eiteln\u00e9,&nbsp;<\/strong>to znamen\u00e1, \u017ee nevede k dlouhodob\u00e9 ztr\u00e1t\u011b hmotnosti.&nbsp;Je to pr\u00e1v\u011b kombinace&nbsp;<strong>optim\u00e1ln\u00edho denn\u00edho p\u0159\u00edjmu kalori\u00ed&nbsp;<\/strong>a n\u00e1sledn\u00e9&nbsp;<strong>sp\u00e1len\u00ed kalori\u00ed fyzickou aktivitou,&nbsp;<\/strong>kter\u00e1 stoj\u00ed za \u00fasp\u011bchem&nbsp;<strong>dlouhodob\u011b udr\u017eiteln\u00e9ho hubnut\u00ed.<\/strong><span style=\"color: #ff6600;\">&nbsp;[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nav\u00edc pomoc\u00ed&nbsp;pravideln\u00e9 fyzick\u00e9 aktivity&nbsp;<strong>sn\u00ed\u017e\u00edte riziko vzniku kardiovaskul\u00e1rn\u00edch probl\u00e9m\u016f,&nbsp;<\/strong>kter\u00e9 jsou \u010dast\u00e9 u lid\u00ed s nadv\u00e1hou a nedostatkem pohybu.&nbsp;Pokud byste v\u0161ak zhubli pouze sni\u017eov\u00e1n\u00edm po\u010dtu kalori\u00ed bez cvi\u010den\u00ed, pravd\u011bpodobn\u011b byste p\u0159i\u0161li o&nbsp;<strong>nadm\u011brn\u00e9 mno\u017estv\u00ed svalov\u00e9 hmoty.&nbsp;<\/strong>Je to v d\u016fsledku toho, \u017ee kdy\u017e&nbsp;<strong>sn\u00ed\u017e\u00edte p\u0159\u00edjem kalori\u00ed,&nbsp;<\/strong>va\u0161e t\u011blo bude hledat jin\u00fd&nbsp;<strong>zdroj energie,&nbsp;<\/strong>kter\u00fdm jsou nejen tuky, ale tak\u00e9&nbsp;<strong>b\u00edlkoviny ze sval\u016f.&nbsp;<\/strong>V\u00fdsledn\u00fd efekt tedy bude&nbsp;<strong>ztr\u00e1ta hmotnosti,&nbsp;<\/strong>ale va\u0161e t\u011blo&nbsp;<strong>nebude zpevn\u011bn\u00e9 a dostate\u010dn\u011b siln\u00e9.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-1124x797.jpg\" alt=\"Jak cvi\u010den\u00ed podporuje hubnut\u00ed?\" class=\"wp-image-222054\" width=\"843\" height=\"598\" title=\"Jak cvi\u010den\u00ed podporuje hubnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-1124x797.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-400x284.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-1536x1089.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_.jpg 1693w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kvalitn\u00ed sp\u00e1nek<\/h3>\n\n\n\n<p><strong>Nedostatek sp\u00e1nku&nbsp;<\/strong>\u010di jeho&nbsp;<strong>n\u00edzk\u00e1 kvalita&nbsp;<\/strong>m\u00e1 na va\u0161i v\u00e1hu hned n\u011bkolik negativn\u00edch \u00fa\u010dink\u016f.&nbsp;M\u016f\u017ee zp\u016fsobit:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>nab\u00edr\u00e1n\u00ed hmotnosti a obezitu&nbsp;<\/strong>&#8211; \u0161patn\u00fd sp\u00e1nek byl opakovan\u011b spojov\u00e1n s vy\u0161\u0161\u00edm indexem t\u011blesn\u00e9 hmotnosti (BMI) a p\u0159\u00edr\u016fstkem na hmotnosti.&nbsp;Z toho d\u016fvodu je sp\u00e1nek hlavn\u00edm rizikov\u00fdm faktorem pro zv\u00fd\u0161en\u00ed t\u011blesn\u00e9 hmotnosti a obezity.<\/li><li><strong>zv\u00fd\u0161enou chu\u0165 k j\u00eddlu<\/strong>&nbsp;&#8211; mnoho studi\u00ed zjistilo, \u017ee lid\u00e9 trp\u00edc\u00ed nedostatkem sp\u00e1nku maj\u00ed zv\u00fd\u0161enou chu\u0165 k j\u00eddlu.&nbsp;Je to pravd\u011bpodobn\u011b zp\u016fsobeno dopadem sp\u00e1nku na dva d\u016fle\u017eit\u00e9 hormony &#8211; grelin a leptin.&nbsp;Grelin signalizuje v mozku hlad, p\u0159i\u010dem\u017e jeho \u00farovn\u011b jsou vysok\u00e9 p\u0159ed jeden\u00edm, kdy je \u017ealudek pr\u00e1zdn\u00fd, a naopak n\u00edzk\u00e9 bezprost\u0159edn\u011b po j\u00eddle.&nbsp;Leptin zase potla\u010duje hlad a signalizuje v mozku plnost.&nbsp;Pokud nem\u00e1te dostatek sp\u00e1nku, t\u011blo vytv\u00e1\u0159\u00ed v\u00edce grelinu a m\u00e9n\u011b leptinu, tak\u017ee se bude zvy\u0161ovat va\u0161e chu\u0165 k j\u00eddlu.<\/li><li><strong>zv\u00fd\u0161en\u00fd p\u0159\u00edjem kalori\u00ed<\/strong>&nbsp;&#8211; lid\u00e9, kte\u0159\u00ed maj\u00ed \u0161patn\u00fd sp\u00e1nek, maj\u00ed tendenci dal\u0161\u00ed den konzumovat v\u00edce kalori\u00ed.&nbsp;Jedna studie zjistila, \u017ee jej\u00ed \u00fa\u010dastn\u00edci, kte\u0159\u00ed spali pouze 4 hodiny denn\u011b, jedli n\u00e1sleduj\u00edc\u00ed den v\u00edce kalori\u00ed, ne\u017e \u00fa\u010dastn\u00edci s plnohodnotn\u00fdm osmihodinov\u00fdm sp\u00e1nkov\u00fdm cyklem.&nbsp;Toto zv\u00fd\u0161en\u00ed kalori\u00ed m\u016f\u017ee b\u00fdt zp\u016fsobeno zv\u00fd\u0161enou chut\u00ed k j\u00eddlu, ale i nezdrav\u00fdm v\u00fdb\u011brem potravin. <span style=\"color: #ff6600;\">[14]<\/span><\/li><li><strong>sn\u00ed\u017een\u00ed baz\u00e1ln\u00edho metabolismu<\/strong>&nbsp;&#8211; BMR je po\u010det kalori\u00ed, kter\u00e9 va\u0161e t\u011blo spaluje, kdy\u017e jste \u00fapln\u011b v klidu.&nbsp;V\u00fdzkumy nazna\u010duj\u00ed, \u017ee nedostatek sp\u00e1nku m\u016f\u017ee sn\u00ed\u017eit v\u00e1\u0161 BMR. <span style=\"color: #ff6600;\">[2] [13] <\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-1124x748.jpg\" alt=\"Kvalita sp\u00e1nku ovliv\u0148uje hubnut\u00ed\" class=\"wp-image-222068\" width=\"843\" height=\"561\" title=\"Kvalita sp\u00e1nku ovliv\u0148uje hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_.jpg 1803w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_posilovani_podporuje_hubnuti\"><\/span>Jak posilov\u00e1n\u00ed podporuje hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u011bt\u0161ina lid\u00ed p\u0159i snaze o ztr\u00e1tu hmotnosti s\u00e1hne bu\u010f po r\u016fzn\u00fdch diet\u00e1ch nebo se naplno odd\u00e1 cvi\u010den\u00ed.&nbsp;Jedn\u00edm z aspekt\u016f, kter\u00fd se v\u0161ak p\u0159i cvi\u010den\u00ed p\u0159ehl\u00ed\u017e\u00ed, je&nbsp;<strong>silov\u00fd tr\u00e9nink.&nbsp;<\/strong>Lid\u00e9 tou\u017e\u00edc\u00ed po hubnut\u00ed v\u011bt\u0161inou&nbsp;<strong>preferuj\u00ed kardio sporty,&nbsp;<\/strong>jako je b\u011bh \u010di cyklistika, kter\u00e9&nbsp;<strong>zaru\u010duj\u00ed rychl\u00fd \u00fabytek hmotnosti.&nbsp;<\/strong>Mnohokr\u00e1t si v\u0161ak neuv\u011bdomuj\u00ed, \u017ee pokud tou\u017e\u00ed po \u0161t\u00edhlej\u0161\u00edm pasu, hez\u010d\u00edm pozad\u00ed \u010di ten\u010d\u00edch stehnech,&nbsp;<strong>kardio tr\u00e9nink nen\u00ed dostate\u010dn\u00fd.&nbsp;<\/strong>Jak\u00fd je tedy&nbsp;<strong>rozd\u00edl mezi kardio a silov\u00fdm tr\u00e9ninkem&nbsp;<\/strong>vzhledem k \u00fabytku hmotnosti?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"4473,5364,36025,50911,50953,50959\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kardio\"><\/span>Kardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kardio cvi\u010den\u00ed je v\u011bt\u0161inou&nbsp;<strong>tr\u00e9ninkem cel\u00e9ho t\u011bla,&nbsp;<\/strong>kter\u00e9 se vyzna\u010duje&nbsp;<strong>rychlej\u0161\u00ed srde\u010dn\u00ed frekvenc\u00ed.&nbsp;<\/strong>Ta m\u00e1 mimo jin\u00e9 na sv\u011bdom\u00ed i zv\u00fd\u0161en\u00e9 pocen\u00ed, a tud\u00ed\u017e <strong>spalov\u00e1n\u00ed kalori\u00ed.&nbsp;<\/strong>\u010c\u00edm intenzivn\u011bj\u0161\u00ed je kardio tr\u00e9nink, t\u00edm je&nbsp;<strong>spalov\u00e1n\u00ed tuk\u016f rychlej\u0161\u00ed.&nbsp;<\/strong>Nesm\u00edme v\u0161ak zapom\u00ednat, \u017ee spolu s tukem se u tohoto typu cvi\u010den\u00ed m\u016f\u017eete zbavit i&nbsp;<strong>svalov\u00e9 hmoty.&nbsp;<\/strong>P\u0159esn\u011bji, t\u011blo p\u0159i kardio tr\u00e9ninku v\u011bt\u0161inou neposiluje svalovou hmotu, proto se ztr\u00e1c\u00ed.&nbsp;Z tohoto d\u016fvodu se&nbsp;<strong>kardio cviky kombinuj\u00ed se silov\u00fdmi,&nbsp;<\/strong>aby \u010dlov\u011bk dos\u00e1hl \u00fabytku hmotnosti, a z\u00e1rove\u0148 podpo\u0159il pos\u00edlen\u00ed svalov\u00e9 hmoty.&nbsp;<span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnoh\u00e9 studie dokonce nazna\u010duj\u00ed, \u017ee pro lidi trp\u00edc\u00ed nadv\u00e1hou \u010di obezitou se pr\u00e1v\u011b kardio cvi\u010den\u00ed p\u0159i vysok\u00e9 hmotnosti nedoporu\u010duje.&nbsp;Jejich srdce je toti\u017e&nbsp;<strong>zat\u00ed\u017eeno mno\u017estv\u00edm tuk\u016f v t\u011ble,&nbsp;<\/strong>proto by vysoce intenzivn\u00ed tr\u00e9ninky mohly naru\u0161it jejich ji\u017e tak dost&nbsp;<strong>podlomen\u00e9 zdrav\u00ed.&nbsp;<\/strong>Pro ob\u00e9zn\u00ed lidi je proto lep\u0161\u00ed za\u010d\u00edt se silov\u00fdmi tr\u00e9ninky, p\u0159\u00edpadn\u011b je&nbsp;<strong>kombinovat s leh\u010d\u00ed formou kardia,&nbsp;<\/strong>jako je ch\u016fze \u010di turistika.&nbsp;<span style=\"color: #ff6600;\">[4] [5] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-1124x778.jpg\" alt=\"Kolik kalori\u00ed sp\u00e1l\u00edte kardio tr\u00e9ninkem?\" class=\"wp-image-222082\" width=\"843\" height=\"584\" title=\"S kardio tr\u00e9ninkem spalujete kalorie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-1124x778.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-400x277.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-1536x1064.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prohl\u00e9dn\u011bte si na\u0161i tabulku pro lep\u0161\u00ed p\u0159ehled toho, kolik kalori\u00ed m\u016f\u017ee v pr\u016fm\u011bru&nbsp;<strong>zhubnout 70-kilov\u00fd \u010dlov\u011bk&nbsp;<\/strong>b\u011bhem&nbsp;<strong>hodiny r\u016fzn\u00fdch intenzivn\u00edch kardio cvik\u016f:<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-default\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Druh intenzivn\u00edho kardio cvi\u010den\u00ed<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>pr\u016fm\u011brn\u00fd po\u010det sp\u00e1len\u00fdch kalori\u00ed za hodinu<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u011bh &#8211; 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">590 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cyklistika &#8211; 16 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">590 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plav\u00e1n\u00ed &#8211; mix styl\u016f, pr\u016fm\u011brn\u00e1 rychlost<\/td><td class=\"has-text-align-center\" data-align=\"center\">510 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Aerobik<\/td><td class=\"has-text-align-center\" data-align=\"center\">480 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ch\u016fze &#8211; 7.2 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">460 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kickbox<\/td><td class=\"has-text-align-center\" data-align=\"center\">450 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Silovy_trenink\"><\/span>Silov\u00fd tr\u00e9nink<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I kdy\u017e obecn\u011b m\u016f\u017eete kardio cvi\u010den\u00edm sp\u00e1lit v\u00edce kalori\u00ed ne\u017e silov\u00fdm tr\u00e9ninkem, vynech\u00e1vat byste ho rozhodn\u011b nem\u011bli.&nbsp;M\u00e1 hned n\u011bkolik opravdu&nbsp;<strong>v\u00fdborn\u00fdch benefit\u016f,&nbsp;<\/strong>kter\u00e9 p\u0159i hubnut\u00ed ur\u010dit\u011b ocen\u00edte.&nbsp;V\u011bd\u011bli jste, \u017ee&nbsp;<strong>0,45 kg&nbsp;svalu&nbsp;<\/strong>sp\u00e1l\u00ed denn\u011b p\u0159ibli\u017en\u011b&nbsp;<strong>10 a\u017e 20 kalori\u00ed,&nbsp;<\/strong>p\u0159i\u010dem\u017e&nbsp;<strong>0,45 kg&nbsp;tuku&nbsp;<\/strong>sp\u00e1l\u00ed pouze <strong>5 kalori\u00ed?&nbsp;<\/strong>Nejde v\u0161ak o okam\u017eit\u00e9 spalov\u00e1n\u00ed, p\u0159i silov\u00e9m tr\u00e9ninku toti\u017e ke spalov\u00e1n\u00ed doch\u00e1z\u00ed n\u00e1sledn\u011b po tr\u00e9ninku, tud\u00ed\u017e v&nbsp;<strong>obdob\u00ed budov\u00e1n\u00ed sval\u016f.&nbsp;<\/strong>Pro\u010d byste tedy nem\u011bli silov\u00fd tr\u00e9nink p\u0159i&nbsp;<strong>hubnut\u00ed zanedb\u00e1vat?<\/strong>&nbsp;<span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Silov\u00fd tr\u00e9nink zvy\u0161uje dlouhodob\u00e9 spalov\u00e1n\u00ed kalori\u00ed v klidov\u00e9m stavu (BMR)&nbsp;<\/h3>\n\n\n\n<p>Zat\u00edmco b\u011bhem kardio tr\u00e9ninku spalujete kalorie v okam\u017eiku cvi\u010den\u00ed, p\u0159i posilov\u00e1n\u00ed to tak nen\u00ed.&nbsp;<strong>Svalov\u00e1 regenerace a jej\u00ed r\u016fst&nbsp;<\/strong>v klidov\u00e9m obdob\u00ed po silov\u00e9m tr\u00e9ninku je toti\u017e velmi&nbsp;<strong>\u00fa\u010dinn\u00fdm spalova\u010dem tuk\u016f.&nbsp;<\/strong>Z tohoto d\u016fvodu se b\u011b\u017en\u011b \u0159\u00edk\u00e1, \u017ee budov\u00e1n\u00ed sval\u016f je&nbsp;<strong>kl\u00ed\u010dem ke zv\u00fd\u0161en\u00ed va\u0161eho klidov\u00e9ho metabolismu,&nbsp;<\/strong>kter\u00fd ozna\u010duje, kolik kalori\u00ed spalujete v klidu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Baz\u00e1ln\u00ed rychlost metabolismu (BMR) je vlastn\u011b&nbsp;<strong>mno\u017estv\u00ed kalori\u00ed,&nbsp;<\/strong>kter\u00e9 byste sp\u00e1lili, pokud byste&nbsp;<strong>cel\u00fd den le\u017eeli v posteli&nbsp;<\/strong>a neud\u011blali nic krom\u011b d\u00fdch\u00e1n\u00ed.&nbsp;Mu\u017ei maj\u00ed obecn\u011b mnohem&nbsp;<strong>v\u00edce svalov\u00e9 hmoty&nbsp;<\/strong>ne\u017e \u017eeny.&nbsp;Z toho d\u016fvodu je u mu\u017e\u016f nab\u00edr\u00e1n\u00ed na v\u00e1ze v klidu t\u011b\u017e\u0161\u00ed a \u017eeny naopak maj\u00ed v\u00edce tukov\u00fdch z\u00e1sob. <span style=\"color: #ff6600;\">[7] [8] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedna studie m\u011b\u0159ila b\u011bhem&nbsp;<strong>24 t\u00fddn\u016f hladinu BMR&nbsp;<\/strong>u \u00fa\u010dastn\u00edk\u016f, kte\u0159\u00ed cvi\u010dili silov\u00fd tr\u00e9nink.&nbsp;U mu\u017e\u016f do\u0161lo ke&nbsp;<strong>zv\u00fd\u0161en\u00ed hmotnosti svalov\u00e9 hmoty&nbsp;<\/strong>a&nbsp;<strong>z\u00e1rove\u0148 i ke zv\u00fd\u0161en\u00ed BMR.&nbsp;<\/strong>\u017deny naopak zaznamenaly ni\u017e\u0161\u00ed n\u00e1r\u016fst BMR.&nbsp;V\u00fdzkum tak\u00e9 pouk\u00e1zal na to, \u017ee&nbsp;<strong>n\u011bkolik hodin po silov\u00e9m tr\u00e9ninku&nbsp;<\/strong>se zvy\u0161uje schopnost t\u011bla spalovat kalorie.&nbsp;Dal\u0161\u00ed v\u00fdzkum zase prok\u00e1zal, \u017ee n\u011bkolik hodin po kardio tr\u00e9ninku, tud\u00ed\u017e v klidov\u00e9 f\u00e1zi,&nbsp;<strong>nedoch\u00e1z\u00ed k dal\u0161\u00edmu spalov\u00e1n\u00ed tuk\u016f.&nbsp;<\/strong>Kardio cvi\u010den\u00ed nab\u00edz\u00ed pouze&nbsp;<strong>okam\u017eit\u00e9 spalov\u00e1n\u00ed.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve skute\u010dnosti je dok\u00e1z\u00e1no, \u017ee&nbsp;<strong>klidov\u00fd metabolismus&nbsp;<\/strong>z\u016fst\u00e1v\u00e1&nbsp;<strong>zv\u00fd\u0161en\u00fd a\u017e 38 hodin&nbsp;<\/strong>po silov\u00e9m tr\u00e9ninku, zat\u00edmco u kardio tr\u00e9ninku se nezaznamenalo \u017e\u00e1dn\u00e9 takov\u00e9 zv\u00fd\u0161en\u00ed.&nbsp;To tedy ve zkratce znamen\u00e1, \u017ee spalov\u00e1n\u00ed kalori\u00ed se&nbsp;<strong>neomezuje pouze na cvi\u010den\u00ed.&nbsp;<\/strong>M\u016f\u017eete je spalovat i&nbsp;<strong>n\u011bkolik hodin nebo dn\u00ed po tr\u00e9ninku.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[7] [8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-1124x751.jpg\" alt=\"Silov\u00fd tr\u00e9nink zvy\u0161uje dlouhodob\u00e9 spalov\u00e1n\u00ed kalori\u00ed\" class=\"wp-image-222096\" width=\"843\" height=\"563\" title=\"Silov\u00fd tr\u00e9nink zvy\u0161uje dlouhodob\u00e9 spalov\u00e1n\u00ed kalori\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__.jpg 1797w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">T\u00f3nuje postavu<\/h3>\n\n\n\n<p>Dal\u0161\u00ed v\u00fdhodou, kterou m\u00e1 silov\u00fd tr\u00e9nink oproti kardiu, je to, \u017ee v\u00e1m pom\u016f\u017ee nejen zhubnout, ale i&nbsp;<strong>zpevnit va\u0161e t\u011blo.&nbsp;<\/strong>Kardio cvi\u010den\u00edm ze sv\u00e9ho t\u011bla&nbsp;<strong>neodstra\u0148ujete pouze tuky, ale i svaly.&nbsp;<\/strong>Silov\u00fdm cvi\u010den\u00edm je&nbsp;<strong>naopak posilujete&nbsp;<\/strong>a va\u0161e t\u011blo tak nab\u00edr\u00e1 ty spr\u00e1vn\u00e9 kontury.&nbsp;Nav\u00edc se d\u00edky silov\u00e9mu cvi\u010den\u00ed m\u016f\u017eete zam\u011b\u0159it na&nbsp;<strong>konkr\u00e9tn\u00ed oblasti,&nbsp;<\/strong>kter\u00e9 chcete procvi\u010dit a zpevnit.&nbsp;To v\u00e1m v\u011bt\u0161ina kardio cvik\u016f nepovoluje.&nbsp;P\u0159i silov\u00e9m tr\u00e9ninku se m\u016f\u017eete setkat i se skute\u010dnost\u00ed, \u017ee&nbsp;<strong>ru\u010di\u010dka na va\u0161\u00ed v\u00e1ze bude stoupat.&nbsp;<\/strong>Nem\u011bli byste se v\u0161ak ni\u010deho ob\u00e1vat.&nbsp;Svaly toti\u017e&nbsp;<strong>v\u00e1\u017e\u00ed v\u00edce ne\u017e tuk,&nbsp;<\/strong>to ale neznamen\u00e1, \u017ee nedosahujete po\u017eadovan\u00fdch v\u00fdsledk\u016f.&nbsp;Nejlep\u0161\u00edm kritikem tak pro v\u00e1s budou va\u0161e vlastn\u00ed o\u010di a zrcadlo, kde m\u016f\u017eete sv\u016fj&nbsp;<strong>progres a vypracovanou postavu&nbsp;<\/strong>s \u00fadivem sledovat.<span style=\"color: #ff6600;\"> [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-1124x751.jpg\" alt=\"Silov\u00fd tr\u00e9nink zpev\u0148uje t\u011blo\" class=\"wp-image-222110\" width=\"843\" height=\"563\" title=\"Silov\u00fd tr\u00e9nink zpev\u0148uje t\u011blo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Nejlep\u0161\u00ed je kombinovat silov\u00fd a kardio tr\u00e9nink<\/h3>\n\n\n\n<p>Obecn\u011b plat\u00ed, \u017ee pokud tou\u017e\u00edte po ztr\u00e1t\u011b hmotnosti a fitness postav\u011b, nejlep\u0161\u00ed je&nbsp;<strong>kombinovat kardio tr\u00e9nink se silov\u00fdm.&nbsp;<\/strong>Dos\u00e1hnete tak&nbsp;<strong>okam\u017eit\u00e9ho i potr\u00e9ninkov\u00e9ho spalov\u00e1n\u00ed kalori\u00ed z\u00e1rove\u0148,&nbsp;<\/strong>a&nbsp;<strong>pos\u00edl\u00edte tak\u00e9 svou svalovou hmotu.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedna studie rozd\u011blila dosp\u011bl\u00e9 lidi s nadv\u00e1hou do dvou skupin.&nbsp;Jedna skupina&nbsp;<strong>cvi\u010dila pouze kardio,&nbsp;<\/strong>druh\u00e1&nbsp;<strong>kombinovala kardio a silov\u00fd tr\u00e9nink.&nbsp;<\/strong>Po osmi m\u011bs\u00edc\u00edch byl u obou skupin zaznamen\u00e1n t\u00e9m\u011b\u0159&nbsp;<strong>stejn\u00fd \u00fabytek hmotnosti.&nbsp;<\/strong>Skupina, kter\u00e1 kombinovala kardio a silov\u00fd tr\u00e9nink, v\u0161ak nav\u00edc&nbsp;<strong>z\u00edskala vy\u0161\u0161\u00ed procento svalov\u00e9 hmoty.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[4] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Celkov\u011b m\u011bla skupina kardio + silov\u00fd tr\u00e9nink nejlep\u0161\u00ed zm\u011bny ve slo\u017een\u00ed t\u011bla.&nbsp;Ztratili v\u00e1hu, tuk a z\u00e1rove\u0148 z\u00edskali svalovou hmotu.&nbsp;To dokazuje, \u017ee&nbsp;<strong>tr\u00e9ninkov\u00fd pl\u00e1n sest\u00e1vaj\u00edc\u00ed z kardia a posilov\u00e1n\u00ed&nbsp;<\/strong>m\u016f\u017ee b\u00fdt nejlep\u0161\u00edm prost\u0159edkem na hubnut\u00ed a zpevn\u011bn\u00ed t\u011bla.&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-1124x749.jpg\" alt=\"Nejlep\u0161\u00ed je kombinovat silov\u00fd a kardio tr\u00e9nink\" class=\"wp-image-222124\" width=\"843\" height=\"562\" title=\"Nejlep\u0161\u00ed je kombinovat silov\u00fd a kardio tr\u00e9nink\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nekolik_rad_jak_maximalizovat_trenink_zamereny_na_hubnuti\"><\/span>N\u011bkolik rad, jak maximalizovat tr\u00e9nink zam\u011b\u0159en\u00fd na hubnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Existuje&nbsp;<strong>n\u011bkolik tip\u016f,&nbsp;<\/strong>kter\u00e9 m\u016f\u017eete do sv\u00e9ho tr\u00e9ninku za\u0159adit a maximalizovat tak sv\u016fj v\u00fdkon a co nejv\u00edce&nbsp;<strong>podpo\u0159it hubnut\u00ed.&nbsp;<\/strong><span style=\"color: #ff6600;\">[12]<\/span> Vyzkou\u0161ejte:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>pohybovat se rychleji mezi jednotliv\u00fdmi cviky<\/li><li>zvy\u0161ovat po\u010det opakov\u00e1n\u00ed<\/li><li>t\u011b\u017e\u0161\u00ed v\u00e1hy &#8211; samoz\u0159ejm\u011b tolik, kolik v\u00e1m va\u0161e t\u011blo povoluje, c\u00edlem nen\u00ed zranit se<\/li><li>p\u0159idat p\u011btiminutov\u00e9 kardiovaskul\u00e1rn\u00ed cvi\u010den\u00ed mezi silov\u00fdmi cviky<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tyto metody funguj\u00ed pr\u00e1v\u011b z d\u016fvodu, \u017ee&nbsp;<strong>zvy\u0161uj\u00ed srde\u010dn\u00ed frekvenci,&nbsp;<\/strong>co\u017e znamen\u00e1 v\u011bt\u0161\u00ed pot\u0159ebu energie.&nbsp;D\u00edky tomu doch\u00e1z\u00ed k&nbsp;<strong>rychlej\u0161\u00edmu spalov\u00e1n\u00ed kalori\u00ed.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u0165 u\u017e se rozhodnete p\u0159idat na sv\u00e9 cest\u011b za ztr\u00e1tou hmotnosti do sv\u00e9ho pl\u00e1nu&nbsp;<strong>jakoukoliv fyzickou aktivitu,&nbsp;<\/strong>rozhodn\u011b si ji usnadn\u00edte.&nbsp;<strong>Kalorick\u00fd deficit d\u00edky pohybov\u00e9 aktivit\u011b&nbsp;<\/strong>je to, co udr\u017e\u00ed va\u0161e t\u011blo zdrav\u00e9 a pln\u00e9 s\u00edly.&nbsp;Pokud v\u0161ak tou\u017e\u00edte nejen po ztr\u00e1t\u011b tuku, ale i zpevn\u011bn\u00ed sval\u016f, nezapome\u0148te na silov\u00fd tr\u00e9nink.&nbsp;Jak jsme deklarovali v \u010dl\u00e1nku,&nbsp;<strong>posilov\u00e1n\u00ed skute\u010dn\u011b podporuje hubnut\u00ed&nbsp;<\/strong>a pom\u00e1h\u00e1 udr\u017eovat fit postavu.&nbsp;Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, budeme v\u00e1m vd\u011b\u010dn\u00ed za jeho&nbsp;<strong>sd\u00edlen\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>P\u0159e\u010dt\u011bte si, jak posilov\u00e1n\u00ed podporuje hubnut\u00ed, co je kalorick\u00fd deficit, a zda je kardio tr\u00e9nink jedinou spr\u00e1vnou volbou na cest\u011b za \u0161t\u00edhlej\u0161\u00ed postavou.<\/p>\n","protected":false},"author":22,"featured_media":80195,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6453,6369,6693,7257],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-165651","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-cviceni","9":"tag-hubnuti","10":"tag-kardio-cs","11":"tag-silovy-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak posilov\u00e1n\u00ed podporuje hubnut\u00ed? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pro\u010d je p\u0159i 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