{"id":168198,"date":"2020-04-03T00:00:00","date_gmt":"2020-04-02T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/spali-ranni-kardio-trenink-vice-tuku\/"},"modified":"2021-11-10T17:59:32","modified_gmt":"2021-11-10T16:59:32","slug":"spali-ranni-kardio-trenink-vice-tuku","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/spali-ranni-kardio-trenink-vice-tuku\/","title":{"rendered":"Sp\u00e1l\u00ed rann\u00ed kardio tr\u00e9nink v\u00edce tuku?"},"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\/spali-ranni-kardio-trenink-vice-tuku\/#Ranni_trenink_%E2%80%93_pred_nebo_po_snidani\" title=\"Rann\u00ed tr\u00e9nink &#8211; p\u0159ed, nebo po sn\u00eddani?\">Rann\u00ed tr\u00e9nink &#8211; p\u0159ed, nebo po sn\u00eddani?<\/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\/spali-ranni-kardio-trenink-vice-tuku\/#Spalite_rano_vice_tuku_nez_vecer\" title=\"Sp\u00e1l\u00edte r\u00e1no v\u00edce tuku ne\u017e ve\u010der?&nbsp;\">Sp\u00e1l\u00edte r\u00e1no v\u00edce tuku ne\u017e ve\u010der?&nbsp;<\/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\/spali-ranni-kardio-trenink-vice-tuku\/#Jake_kardio_je_nejlepsi_na_hubnuti\" title=\"Jak\u00e9 kardio je nejlep\u0161\u00ed na hubnut\u00ed?&nbsp;\">Jak\u00e9 kardio je nejlep\u0161\u00ed na hubnut\u00ed?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kterou \u010d\u00e1st dne v\u011bnujete kardio tr\u00e9ninku vy?&nbsp;Vyhovuje v\u00e1m r\u00e1no&nbsp;<strong>p\u0159ed prac\u00ed&nbsp;<\/strong>nebo si to nech\u00e1v\u00e1te na&nbsp;<strong>odpoledne,&nbsp;<\/strong>p\u0159\u00edpadn\u011b&nbsp;<strong>ve\u010der?&nbsp;<\/strong>Rann\u00ed tr\u00e9nink m\u00e1 n\u011bkolik v\u00fdhod, kter\u00e9 se mu nedaj\u00ed up\u0159\u00edt, n\u00e1s v\u0161ak zaj\u00edmal jeho v\u00fdznam ve spalov\u00e1n\u00ed tuku.&nbsp;P\u0159e\u010dt\u011bte si v \u010dl\u00e1nku, zda je opravdu&nbsp;<strong>lep\u0161\u00ed p\u0159ivstat si a j\u00edt si zacvi\u010dit&nbsp;<\/strong>ji\u017e v rann\u00edch hodin\u00e1ch.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rann_kardio_tr_ning.jpeg\" alt=\"rann\u00ed kardio tr\u00e9nink\" title=\"pro\u010d za\u0159adit rann\u00ed kardio tr\u00e9nink\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ranni_trenink_%E2%80%93_pred_nebo_po_snidani\"><\/span>Rann\u00ed tr\u00e9nink &#8211; p\u0159ed, nebo po sn\u00eddani?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Cvi\u010den\u00ed nala\u010dno&nbsp;<\/strong>m\u00e1 sv\u00e9&nbsp;<strong>zast\u00e1nce i&nbsp;odp\u016frce,&nbsp;<\/strong>co\u017e je pochopiteln\u00e9, proto\u017ee mnoh\u00fdm z n\u00e1s mo\u017en\u00e1 nep\u0159ijde komfortn\u00ed&nbsp;<strong>tr\u00e9novat hned po probuzen\u00ed.&nbsp;<\/strong>T\u00e9matem rann\u00edho tr\u00e9ninku se zab\u00fdvalo&nbsp;<strong>n\u011bkolik studi\u00ed,&nbsp;<\/strong>a proto je nejlep\u0161\u00ed poznat&nbsp;<strong>pohled odborn\u00edk\u016f na celou problematiku.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V roce 1999&nbsp;<\/strong>vy\u0161la kniha&nbsp;<strong>Body for LIFE,&nbsp;<\/strong>ve kter\u00e9 autor&nbsp;<strong>Bill Phillips popularizoval&nbsp;<\/strong>kardio&nbsp;<strong>tr\u00e9nink nala\u010dno.&nbsp;<\/strong>Na z\u00e1klad\u011b t\u00e9to knihy dok\u00e1\u017ee organismus&nbsp;<strong>nejl\u00e9pe sp\u00e1lit tuk cvi\u010den\u00edm nala\u010dno.&nbsp;<\/strong>Podle autora se t\u011blo&nbsp;<strong>bez p\u0159\u00edsunu energie&nbsp;<\/strong>ve form\u011b&nbsp;<strong>sacharid\u016f&nbsp;<\/strong>pust\u00ed do&nbsp;<strong>spalov\u00e1n\u00ed tuku.&nbsp;<\/strong>Kniha se stala popul\u00e1rn\u00ed a kardio tr\u00e9nink nala\u010dno je obl\u00edben\u00fd i dnes.&nbsp;Ot\u00e1zkou v\u0161ak z\u016fst\u00e1v\u00e1, zda to&nbsp;<strong>p\u016fsob\u00ed na ka\u017ed\u00e9ho,&nbsp;<\/strong>a zda je v\u016fbec bezpe\u010dn\u00e9 nam\u00e1hat t\u011blo je\u0161t\u011b p\u0159ed p\u0159\u00edjmem energie. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00e9ma rann\u00edch tr\u00e9nink\u016f&nbsp;<strong>rozd\u011bluje lidi&nbsp;<\/strong>na dva t\u00e1bory &#8211;&nbsp;<strong>p\u0159ed j\u00eddlem a po j\u00eddle.&nbsp;<\/strong>Zast\u00e1nci&nbsp;<strong>tr\u00e9ninku nala\u010dno&nbsp;<\/strong>argumentuj\u00ed&nbsp;<strong>lep\u0161\u00edm spalov\u00e1n\u00edm tuku.&nbsp;<\/strong>Fanou\u0161ci&nbsp;<strong>tr\u00e9ninku po sn\u00eddani&nbsp;<\/strong>tvrd\u00ed, \u017ee cvi\u010den\u00ed po j\u00eddle dok\u00e1\u017ee&nbsp;<strong>nastartovat cukr v krvi,&nbsp;<\/strong>d\u00edky \u010demu\u017e se zlep\u0161\u00ed&nbsp;<strong>intenzita tr\u00e9ninku.&nbsp;<\/strong>Jejich dal\u0161\u00edmi argumenty jsou&nbsp;<strong>ochrana p\u0159ed \u00fanavou a mal\u00e1tnost\u00ed.&nbsp;<\/strong>Kter\u00e1 strana m\u00e1 tedy pravdu?<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[1]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Pokud se chyst\u00e1te cvi\u010dit p\u0159ed sn\u00eddan\u00ed, v\u00e1\u0161 organismus na to pot\u0159ebuje naj\u00edt energii.&nbsp;Vstali jste, obl\u00e9kli jste se a \u0161li p\u0159\u00edmo do fitka, mo\u017en\u00e1 jste p\u0159edt\u00edm je\u0161t\u011b vypili k\u00e1vu.&nbsp;Va\u0161e&nbsp;<strong>t\u011blo je&nbsp;<\/strong>t\u00edm p\u00e1dem&nbsp;<strong>nuceno&nbsp;<\/strong>pou\u017e\u00edt&nbsp;<strong>tukov\u00e9 z\u00e1soby jako zdroj energie.&nbsp;<\/strong>To zn\u00ed docela logicky, ale probl\u00e9m je v tom, \u017ee kritici kardio tr\u00e9ninku nala\u010dno tvrd\u00ed, \u017ee t\u011blo tehdy m\u016f\u017ee&nbsp;<strong>tr\u00e1vit b\u00edlkoviny.&nbsp;<\/strong>Tato zpr\u00e1va z\u0159ejm\u011b nepot\u011b\u0161\u00ed bodybuildery a aktivn\u00ed lidi, kte\u0159\u00ed se sna\u017e\u00ed tr\u00e9ninkem&nbsp;<strong>nab\u00fdt a udr\u017eet svalovou hmotu.&nbsp;<\/strong>V noci t\u011blo&nbsp;<strong>\u0161t\u011bp\u00ed aminokyseliny na gluk\u00f3zu,&nbsp;<\/strong>rann\u00ed kardio aktivizuje jako&nbsp;<strong>palivo v\u00edce tuk&nbsp;<\/strong>a potenci\u00e1ln\u011b&nbsp;<strong>i aminokyseliny.&nbsp;<\/strong>V p\u0159\u00edpad\u011b, \u017ee je r\u016fst a udr\u017een\u00ed svalov\u00e9 hmoty pro v\u00e1s d\u016fle\u017eit\u00e9, tento proces nen\u00ed zrovna pozitivn\u00ed.&nbsp;M\u016f\u017eete se mu v\u0161ak vyhnout p\u0159ijet\u00edm b\u00edlkovin po va\u0161em rann\u00edm b\u011bhu.&nbsp;<strong>Zkonzumujte rychle straviteln\u00fd protein,&nbsp;<\/strong>nap\u0159\u00edklad&nbsp;<span style=\"color: #ff6600;\"><strong><a style=\"color: #ff6600;\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">syrov\u00e1tkov\u00fd<\/a><\/strong><\/span>, spolu s pomalu straviteln\u00fdm&nbsp;<span style=\"color: #ff6600;\"><strong><a style=\"color: #ff6600;\" href=\"https:\/\/gymbeam.cz\/protein-kasein-micellar-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kaseinem<\/a><\/strong><\/span>.&nbsp;<span style=\"color: #ff6600;\">[2] [7]<\/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\">Co \u0159\u00edkaj\u00ed v\u00fdsledky v\u00fdzkum\u016f?&nbsp;<\/h3>\n\n\n\n<p>Srovn\u00e1n\u00ed tr\u00e9ninku p\u0159ed a po j\u00eddle se v\u011bnoval&nbsp;<strong>v\u00fdzkum z roku 2010.&nbsp;<\/strong>C\u00edlem studie bylo relevantn\u011b&nbsp;<strong>zm\u011b\u0159it vliv tr\u00e9ninku&nbsp;<\/strong>na&nbsp;<strong>spalov\u00e1n\u00ed tuku&nbsp;<\/strong>a&nbsp;<strong>n\u00e1r\u016fst celkov\u00e9 hmotnosti&nbsp;<\/strong>u \u00fa\u010dastn\u00edk\u016f, kte\u0159\u00ed&nbsp;<strong>tr\u00e9novali je\u0161t\u011b p\u0159ed j\u00eddlem.&nbsp;<\/strong>\u00da\u010dastn\u00edci byli mlad\u00ed mu\u017ei, jejich\u017e \u00fakolem bylo&nbsp;<strong>zv\u00fd\u0161it sv\u016fj p\u0159\u00edjem kalori\u00ed o 20% a z\u00e1rove\u0148 o 50% v\u00edce tuku.&nbsp;<\/strong>N\u00e1sledn\u011b byli rozd\u011bleni do&nbsp;<strong>t\u0159\u00ed skupin,&nbsp;<\/strong>jedna skupina dobrovoln\u00edk\u016f cvi\u010dila&nbsp;<strong>r\u00e1no p\u0159ed sn\u00eddan\u00ed,&nbsp;<\/strong>druh\u00e1 skupina&nbsp;<strong>po sn\u00eddani&nbsp;<\/strong>a \u00fakolem t\u0159et\u00ed bylo&nbsp;<strong>necvi\u010dit.&nbsp;Pasivn\u00ed skupina&nbsp;<\/strong>samoz\u0159ejm\u011b&nbsp;<strong>p\u0159ibrala&nbsp;<\/strong>a tak\u00e9 se u n\u00ed nejv\u00edce projevila&nbsp;<strong>inzul\u00ednov\u00e1 rezistence.&nbsp;<\/strong>Skupina s&nbsp;<strong>tr\u00e9ninkem po sn\u00eddani&nbsp;<\/strong>p\u0159ibrala p\u0159ibli\u017en\u011b&nbsp;<strong>o polovinu m\u00e9n\u011b&nbsp;<\/strong>ne\u017e \u00fa\u010dastn\u00edci ze sedav\u00e9 skupiny, a tak\u00e9 se projevily&nbsp;<strong>probl\u00e9my s inzul\u00ednem.&nbsp;P\u0159edsn\u00edda\u0148ov\u00e1&nbsp;<\/strong>skupina&nbsp;<strong>nep\u0159ibrala skoro nic,&nbsp;<\/strong>udr\u017eela si&nbsp;<strong>zdravou hladinu inzul\u00ednu&nbsp;<\/strong>a krom\u011b toho <strong>spalovala v\u00edce&nbsp;<\/strong>tuku&nbsp;<strong>b\u011bhem dne.<\/strong>&nbsp;<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<p>Zm\u00edn\u011bn\u00e1 studie poprv\u00e9 odhalila&nbsp;<strong>p\u0159ednosti tr\u00e9ninku p\u0159ed sn\u00eddan\u00ed&nbsp;<\/strong>v usnadn\u011bn\u00ed&nbsp;<strong>p\u0159izp\u016fsoben\u00ed sval\u016f,&nbsp;<\/strong>zlep\u0161en\u00ed celot\u011blov\u00e9&nbsp;<strong>tolerance na gluk\u00f3zu&nbsp;<\/strong>a&nbsp;<strong>citlivosti na inzul\u00edn&nbsp;<\/strong>p\u0159i vysoce kalorick\u00e9 diet\u011b bohat\u00e9 na tuk. <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>Podobn\u00fd v\u00fdzkum byl proveden&nbsp;<strong>v roce 2013,&nbsp;<\/strong>kde \u00fakolem mu\u017esk\u00fdch \u00fa\u010dastn\u00edk\u016f bylo j\u00edt si r\u00e1no zab\u011bhat.&nbsp;B\u011b\u017eci byli pro porovn\u00e1n\u00ed rozd\u011bleni do dvou skupin, prvn\u00ed b\u011b\u017eela&nbsp;<strong>nala\u010dno&nbsp;<\/strong>a druh\u00e1 a\u017e&nbsp;<strong>po sn\u00eddani.&nbsp;<\/strong>Podle v\u00fdsledk\u016f sp\u00e1lili b\u011b\u017eci&nbsp;<strong>p\u0159ed sn\u00eddan\u00ed&nbsp;<\/strong>v pr\u016fm\u011bru o&nbsp;<strong>20% v\u00edce tuku.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Lep\u0161\u00ed v\u00fdsledky p\u0159i spalov\u00e1n\u00ed tuku nala\u010dno&nbsp;<\/strong>dokazuj\u00ed i v\u00fdsledky&nbsp;<strong>v\u00fdzkumu z roku 2017.&nbsp;<\/strong>Za v\u00fdrazn\u011bj\u0161\u00ed \u00fabytek tuku m\u016f\u017ee&nbsp;<strong>ni\u017e\u0161\u00ed hladina cukru&nbsp;<\/strong>u b\u011b\u017ec\u016f, kte\u0159\u00ed b\u011b\u017eeli&nbsp;<strong>nala\u010dno.&nbsp;<\/strong>Na druh\u00e9 stran\u011b se zjistilo, \u017ee pokud mu\u017ei zkonzumovali&nbsp;<strong>nejprve sn\u00eddani, sp\u00e1lili b\u011bhem tr\u00e9ninku v\u00edce kalori\u00ed.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jin\u00e1 studie mapovala vliv&nbsp;<strong>aerobn\u00edho tr\u00e9ninku&nbsp;<\/strong>p\u0159ed a po sn\u00eddani na&nbsp;<strong>20 mlad\u00fdch \u017een.&nbsp;<\/strong>Jejich \u00fakolem bylo prov\u00e1d\u011bt&nbsp;<strong>3x t\u00fddn\u011b b\u011bh nebo ch\u016fzi po dobu 4 t\u00fddn\u016f.&nbsp;<\/strong>Pochopiteln\u011b byly \u00fa\u010dastnice rozd\u011bleny do skupiny nala\u010dno a po sn\u00eddani.&nbsp;V\u00fdsledky v\u0161ak neprok\u00e1zaly v\u00fdrazn\u011bj\u0161\u00ed \u00fabytek p\u0159i tr\u00e9ninku nala\u010dno.&nbsp;Studie nazna\u010duje, \u017ee&nbsp;<strong>aerobn\u00ed cvi\u010den\u00ed&nbsp;<\/strong>spojen\u00e9 s&nbsp;<strong>n\u00edzkokalorickou stravou podm\u00ednilo zm\u011bny&nbsp;<\/strong>v t\u011blesn\u00e9 kompozici&nbsp;<strong>v obou skupin\u00e1ch.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[2] [5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rann_tr_ning_nala_no.png\" alt=\"rann\u00ed tr\u00e9nink nala\u010dno\" title=\"pro\u010d r\u00e1no (ne)tr\u00e9novat nala\u010dno\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<p>Jak\u00fd je tedy z\u00e1v\u011br?&nbsp;Kardio tr\u00e9nink nala\u010dno m\u016f\u017ee b\u00fdt prosp\u011b\u0161n\u00fd pro&nbsp;<strong>ur\u010dit\u00fd typ lid\u00ed&nbsp;<\/strong>a zbaven\u00ed se&nbsp;<strong>p\u0159ebyte\u010dn\u00e9ho tuku z probl\u00e9mov\u00fdch oblast\u00ed.&nbsp;<\/strong>U\u017eite\u010dn\u00fd m\u016f\u017ee b\u00fdt pro&nbsp;<strong>\u017eeny&nbsp;<\/strong>s obsahem&nbsp;<strong>t\u011blesn\u00e9ho tuku&nbsp;<\/strong>kolem&nbsp;<strong>13-14%&nbsp;<\/strong>a&nbsp;<strong>mu\u017ee&nbsp;<\/strong>s obsahem tuku v jednom\u00edstn\u00fdch hodnot\u00e1ch, nap\u0159\u00edklad&nbsp;<strong>5-6%.&nbsp;<\/strong>I p\u0159esto, \u017ee neexistuj\u00ed potvrzuj\u00edc\u00ed studie o t\u00e9to teorii, pokud m\u00e1te n\u00edzk\u00fd obsah tuku ve&nbsp;<strong>,,vzdorovit\u00fdch oblastech&#8221;,&nbsp;<\/strong>cvi\u010den\u00ed nala\u010dno&nbsp;<strong>m\u016f\u017ee pomoci&nbsp;<\/strong>tyto tukov\u00e9 bu\u0148ky&nbsp;<strong>p\u0159em\u011bnit na palivo.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na spolehliv\u00e9 tvrzen\u00ed, \u017ee&nbsp;<strong>cvi\u010den\u00ed nala\u010dno v\u00fdrazn\u011b zlep\u0161uje spalov\u00e1n\u00ed tuku,&nbsp;<\/strong>je zat\u00edm velmi&nbsp;<strong>m\u00e1lo v\u00fdzkumu.&nbsp;<\/strong>Je na&nbsp;<strong>v\u011bdc\u00edch,&nbsp;<\/strong>aby se touto my\u0161lenkou d\u00e1le zab\u00fdvali a&nbsp;<strong>realizovali&nbsp;<\/strong>ji&nbsp;<strong>na&nbsp;<\/strong>mnohem&nbsp;<strong>v\u011bt\u0161\u00edch vzorc\u00edch a skupin\u00e1ch \u00fa\u010dastn\u00edk\u016f.&nbsp;<\/strong>Cvi\u010den\u00ed p\u0159ed sn\u00eddan\u00ed m\u016f\u017ee m\u00edt pozitivn\u00ed vliv na v\u00e1\u0161 organismus, av\u0161ak&nbsp;<strong>d\u016fle\u017eit\u011bj\u0161\u00edm faktorem&nbsp;<\/strong>p\u0159i spalov\u00e1n\u00ed tuku&nbsp;<strong>z\u016fst\u00e1v\u00e1 rovnice p\u0159\u00edjmu a v\u00fddeje.<\/strong> <span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\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=\"Spalite_rano_vice_tuku_nez_vecer\"><\/span>Sp\u00e1l\u00edte r\u00e1no v\u00edce tuku ne\u017e ve\u010der?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud se za\u010dnete zab\u00fdvat \u010dl\u00e1nky, kter\u00e9 \u0159e\u0161\u00ed vhodnou \u010d\u00e1st dne pro kardio tr\u00e9nink, setk\u00e1te se s \u010dast\u00fdm porovn\u00e1v\u00e1n\u00edm tr\u00e9ninku&nbsp;<strong>p\u0159ed a po sn\u00eddani.&nbsp;<\/strong>Existuj\u00ed&nbsp;<strong>studie,&nbsp;<\/strong>kter\u00e9&nbsp;<strong>potvrzuj\u00ed v\u00fdhody tr\u00e9ninku nala\u010dno,&nbsp;<\/strong>ale i&nbsp;<strong>v\u00fdzkumy&nbsp;<\/strong>s v\u00fdsledky&nbsp;<strong>bez z\u00e1vratn\u00fdch rozd\u00edl\u016f&nbsp;<\/strong>mezi cvi\u010den\u00edm p\u0159ed a po j\u00eddle.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u017edy je pot\u0159eba br\u00e1t v \u00favahu i to, \u017ee&nbsp;<strong>nala\u010dno&nbsp;<\/strong>t\u011blo&nbsp;<strong>nen\u00ed schopno&nbsp;<\/strong>prov\u00e9st&nbsp;<strong>tr\u00e9nink tak intenzivn\u011b,&nbsp;<\/strong>jako po dopln\u011bn\u00ed paliva.&nbsp;R\u00e1no p\u0159ed sn\u00eddan\u00ed&nbsp;<strong>spaluje v\u00edce tuk\u016f&nbsp;<\/strong>ne\u017e sacharid\u016f, z\u00e1rove\u0148 v\u0161ak sp\u00e1l\u00ed i&nbsp;<strong>m\u00e9n\u011b kalori\u00ed.&nbsp;<\/strong>Podle studie z roku 2012&nbsp;<strong>nen\u00ed p\u0159i aerobn\u00edm tr\u00e9ninku podstatn\u00e1 \u010d\u00e1st dne.&nbsp;<\/strong>Svou roli sehr\u00e1v\u00e1 p\u0159i cvi\u010den\u00ed, kter\u00e9 je orientov\u00e1no na&nbsp;<strong>flexibilitu a s\u00edlu.&nbsp;<\/strong>M\u016f\u017ee za to&nbsp;<strong>zm\u011bna v t\u011blesn\u00e9 teplot\u011b&nbsp;<\/strong>b\u011bhem dne, z d\u016fvodu pozd\u011bj\u0161\u00edho&nbsp;<strong>zv\u00fd\u0161en\u00ed teploty&nbsp;<\/strong>se v\u00e1m&nbsp;<strong>cvi\u010den\u00ed zd\u00e1 jednodu\u0161\u0161\u00ed,&nbsp;<\/strong>zejm\u00e9na pokud jde o silov\u00fd tr\u00e9nink. <span style=\"color: #ff6600;\">[8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e1 jeden z&nbsp;<strong>nejd\u016fle\u017eit\u011bj\u0161\u00edch \u010dinitel\u016f p\u0159i redukci tuku&nbsp;<\/strong>byl publikov\u00e1n ve studii z roku 2013. V\u00fdzkum uv\u00e1d\u00ed, \u017ee v\u00fdznamn\u00fdm faktorem p\u0159i \u00fasp\u011b\u0161n\u00e9m&nbsp;<strong>sn\u00ed\u017een\u00ed hmotnosti&nbsp;<\/strong>je&nbsp;<strong>my\u0161lenka, p\u0159\u00edpadn\u011b pocit,&nbsp;<\/strong>\u017ee&nbsp;<strong>dok\u00e1\u017eete tr\u00e9novat i p\u0159es omezen\u00ed,&nbsp;<\/strong>kter\u00e1 \u017eivot p\u0159in\u00e1\u0161\u00ed. <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rann_tr_ning_a_spa_ovanie_tuku.png\" alt=\"rann\u00ed tr\u00e9nink a spalov\u00e1n\u00ed tuku\" width=\"843\" height=\"562\" title=\"rann\u00ed tr\u00e9nink a spalov\u00e1n\u00ed tuku\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Pro\u010d si vybrat kardio r\u00e1no?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Rutina&nbsp;<\/strong>&#8211; tr\u00e9nink vy\u017eaduje&nbsp;<strong>pravidelnost&nbsp;<\/strong>a pro v\u011bt\u0161inu je mnohem jednodu\u0161\u0161\u00ed odcvi\u010dit tr\u00e9nink r\u00e1no.&nbsp;<strong>Odpoledne&nbsp;<\/strong>se v\u00e1m m\u016f\u017ee do cesty za tr\u00e9ninkem postavit v\u00edce&nbsp;<strong>p\u0159ek\u00e1\u017eek ne\u017e r\u00e1no.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[8]<\/span><\/li><li><strong>Spokojenost b\u011bhem dne&nbsp;<\/strong>&#8211; je skv\u011bl\u00e9 za\u010d\u00edt den s pocitem, \u017ee jste stihli ud\u011blat&nbsp;<strong>n\u011bco pro sv\u00e9 zdrav\u00ed.&nbsp;<\/strong><span style=\"color: #ff6600;\">[10]<\/span><\/li><li><strong>Sacharidy ze sn\u00eddan\u011b&nbsp;<\/strong>&#8211; pokud tr\u00e9nujete a\u017e po&nbsp;<strong>sn\u00eddani,&nbsp;<\/strong>vyu\u017eijete jejich&nbsp;<strong>energetick\u00fd potenci\u00e1l.&nbsp;<\/strong>Obvykl\u00fdm rann\u00edm j\u00eddlem b\u00fdvaj\u00ed pokrmy bohat\u00e9 na&nbsp;<strong>vl\u00e1kninu a sacharidy,&nbsp;<\/strong>nap\u0159\u00edklad ovoce.&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/li><li><strong>Zlep\u0161\u00edte si pozornost&nbsp;<\/strong>&#8211; fyzick\u00e1 aktivita m\u00e1 vliv na lidskou koncentraci, rann\u00ed tr\u00e9nink proto m\u016f\u017ee zlep\u0161it va\u0161i pozornost b\u011bhem dne.&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/li><li><strong>Lep\u0161\u00ed n\u00e1lada b\u011bhem dne&nbsp;<\/strong>&#8211; ur\u010dit\u011b v\u00edte, \u017ee b\u011bhem tr\u00e9ninku se vylu\u010duj\u00ed endorfiny &#8211; hormony \u0161t\u011bst\u00ed.&nbsp;Lep\u0161\u00ed n\u00e1lada v\u00e1s bude doprov\u00e1zet b\u011bhem dne, a to ovlivn\u00ed i va\u0161e pracovn\u00ed prost\u0159ed\u00ed. <span style=\"color: #ff6600;\">[12]<\/span><\/li><li><strong>Zlep\u0161\u00edte sv\u016fj sp\u00e1nek&nbsp;<\/strong>&#8211; studie z 2014 prokazuje&nbsp;<strong>zlep\u0161en\u00ed sp\u00e1nku&nbsp;<\/strong>u lid\u00ed, kte\u0159\u00ed&nbsp;<strong>cvi\u010dili v 7:00 r\u00e1no.&nbsp;<\/strong>Rann\u00ed tr\u00e9nink zp\u016fsobil&nbsp;<strong>m\u00e9n\u011b probouzen\u00ed&nbsp;<\/strong>b\u011bhem noci a&nbsp;<strong>v\u00edce \u010dasu&nbsp;<\/strong>str\u00e1ven\u00e9ho ve stavu&nbsp;<strong>hlubok\u00e9ho sp\u00e1nku.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/li><li><strong>U\u017eijte si rann\u00ed p\u0159\u00edrodu&nbsp;<\/strong>&#8211; pokud se vyd\u00e1te na rann\u00ed b\u011bh, jd\u011bte do p\u0159\u00edrody.&nbsp;Najd\u011bte si nedalek\u00fd les\u00edk nebo park, a u\u017eijte si rann\u00ed klid, zp\u011bv pt\u00e1k\u016f a za\u010d\u00e1tek dne.&nbsp;<span style=\"color: #ff6600;\">[10] <\/span><\/li><li><strong>Zlep\u0161\u00edte sv\u016fj apetit&nbsp;<\/strong>&#8211; cvi\u010den\u00ed m\u00e1 vliv i na regulaci va\u0161eho apetitu d\u00edky redukov\u00e1n\u00ed&nbsp;<strong>grelinu,&nbsp;<\/strong>kter\u00fd je&nbsp;<strong>hormonem hladu.&nbsp;<\/strong><span style=\"color: #ff6600;\">[11]<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaj\u00edmaj\u00ed v\u00e1s dal\u0161\u00ed v\u00fdhody rann\u00edho tr\u00e9ninku? P\u0159e\u010dt\u011bte si o nich v na\u0161em \u010dl\u00e1nku <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/blog\/9-duvodu-proc-cvicit-rano\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">9 d\u016fvod\u016f, pro\u010d cvi\u010dit r\u00e1no<\/span><\/a><\/span>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/v_hody_rann_ho_tr_ningu.jpg\" alt=\"Jak\u00e9 jsou v\u00fdhody rann\u00edho tr\u00e9ninku\" width=\"843\" height=\"562\" title=\"v\u00fdhody rann\u00edho tr\u00e9ninku\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_kardio_je_nejlepsi_na_hubnuti\"><\/span>Jak\u00e9 kardio je nejlep\u0161\u00ed na hubnut\u00ed?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pro spalov\u00e1n\u00ed tuku z tukov\u00fdch lo\u017eisek je pot\u0159eba vyvinout&nbsp;<strong>aerobn\u00ed aktivitu,&nbsp;<\/strong>kter\u00e1 pou\u017e\u00edv\u00e1 tuk jako&nbsp;<strong>prim\u00e1rn\u00ed zdroj paliva.&nbsp;<\/strong>Za aerobn\u00ed aktivitu se pova\u017euje cvi\u010den\u00ed, p\u0159i kter\u00e9m srdce a pl\u00edce pou\u017e\u00edvaj\u00ed kysl\u00edk jako zdroj paliva b\u011bhem del\u0161\u00edho obdob\u00ed 15-20 minut.&nbsp;P\u0159i aerobn\u00edm cvi\u010den\u00ed se d\u00edky kombinaci&nbsp;<strong>kysl\u00edku, tuku a sacharid\u016f&nbsp;<\/strong>vytv\u00e1\u0159\u00ed&nbsp;<strong>ATP&nbsp;<\/strong>(adenosin trifosf\u00e1t), kter\u00fd pln\u00ed \u00falohu&nbsp;<strong>paliva pro v\u0161echny bu\u0148ky.&nbsp;<\/strong><span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/najlep_ie_kardio_na_chudnutie.jpg\" alt=\"nejlep\u0161\u00ed kardio na hubnut\u00ed\" title=\"nejlep\u0161\u00ed kardio na hubnut\u00ed\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>1. B\u011bh&nbsp;<\/strong>&#8211; pat\u0159\u00ed mezi&nbsp;<strong>nejpopul\u00e1rn\u011bj\u0161\u00ed formy&nbsp;<\/strong>kardio tr\u00e9ninku a hodinou b\u011bhu m\u016f\u017eete sp\u00e1lit p\u0159ibli\u017en\u011b&nbsp;<strong>600 kalori\u00ed.&nbsp;<\/strong>I p\u0159esto, \u017ee b\u011bh je aktivita&nbsp;<strong>vy\u0161\u0161\u00ed intenzity,&nbsp;<\/strong>nep\u0159ekro\u010d\u00ed ,,hranici&#8221; anaerobn\u00ed \u010dinnosti, p\u0159i kter\u00e9 se spaluj\u00ed sacharidy.&nbsp;Mimo jin\u00e9 je to&nbsp;<strong>jeden z nejdostupn\u011bj\u0161\u00edch sport\u016f,&nbsp;<\/strong>na kter\u00fd v\u00e1m sta\u010d\u00ed&nbsp;<strong>vhodn\u00e1 obuv&nbsp;<\/strong>a chu\u0165 zbavit se tuku. <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2. Sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo&nbsp;<\/strong>&#8211; krom\u011b samotn\u00e9ho&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/svihadlo-crossfit-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadla<\/a>&nbsp;<\/span>nepot\u0159ebujete na tuto kardio aktivitu \u017e\u00e1dn\u00e9 speci\u00e1ln\u00ed vybaven\u00ed.&nbsp;Sk\u00e1k\u00e1n\u00edm p\u0159es \u0161vihadlo dok\u00e1\u017eete sp\u00e1lit a\u017e&nbsp;<strong>1000 kalori\u00ed za hodinu,&nbsp;<\/strong>nejl\u00e9pe je ho v\u0161ak pou\u017e\u00edvat na&nbsp;<strong>kr\u00e1tk\u00e9 intervaly,&nbsp;<\/strong>abyste p\u0159ede\u0161li&nbsp;<strong>zran\u011bn\u00ed ky\u010dl\u00ed nebo nohou.&nbsp;<\/strong>Pro nejlep\u0161\u00ed v\u00fdsledky pou\u017e\u00edvejte pro pohyb \u0161vihadla&nbsp;<strong>z\u00e1p\u011bst\u00ed (ne ruce)&nbsp;<\/strong>a sk\u00e1kejte pouze&nbsp;<strong>m\u00edrn\u011b nad trasu \u0161vihadla.&nbsp;<\/strong><span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Cyklistika <\/strong>&#8211; a\u0165 u\u017e na&nbsp;<strong>stacion\u00e1rn\u00edm&nbsp;<\/strong>nebo&nbsp;<strong>klasick\u00e9m kole,&nbsp;<\/strong>cyklistika je&nbsp;<strong>z\u00e1bavn\u00fd a \u00fa\u010dinn\u00fd zp\u016fsob&nbsp;<\/strong>spalov\u00e1n\u00ed kalori\u00ed.&nbsp;Dok\u00e1\u017eete j\u00edm&nbsp;<strong>za hodinu sp\u00e1lit a\u017e 600 kalori\u00ed,&nbsp;<\/strong>z\u00e1vis\u00ed to v\u0161ak na rychlosti.&nbsp;V\u00fdhodou stacion\u00e1rn\u00edch kol je jejich&nbsp;<strong>dostupnost&nbsp;ve fitku,&nbsp;<\/strong>proto\u017ee nepat\u0159\u00ed mezi stroje, na kter\u00e9 byste neust\u00e1le museli \u010dekat.&nbsp;Klasick\u00e1 outdoorov\u00e1 cyklistika je v\u00fdhodn\u00e1 ve variabilit\u011b &#8211; n\u00e1ro\u010dnost trat\u011b a intenzitu si ur\u010dujete sami.&nbsp;V\u00fdhodou pro bodybuildery je, \u017ee cyklistikou dok\u00e1\u017eete tak\u00e9&nbsp;<strong>zlep\u0161it separaci kvadricepsov\u00fdch sval\u016f.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[13] [15]<\/span><\/p>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>4. Ch\u016fze po schodech&nbsp;<\/strong>&#8211; a\u0165 u\u017e vyu\u017eijete&nbsp;<strong>klasick\u00e9 schody&nbsp;<\/strong>v budov\u011b nebo&nbsp;<strong>stepper&nbsp;<\/strong>podobn\u00fd schod\u016fm&nbsp;<strong>ve va\u0161em fitku,&nbsp;<\/strong>zamak\u00e1te si v\u00edce ne\u017e si mysl\u00edte.&nbsp;Touto aktivitou dok\u00e1\u017eete sp\u00e1lit p\u0159i&nbsp;<strong>m\u00edrn\u00e9m tempu 500 &#8211; 600 kalori\u00ed.&nbsp;Nev\u00fdhodou&nbsp;<\/strong>je&nbsp;<strong>z\u00e1t\u011b\u017e na klouby,&nbsp;<\/strong>proto nen\u00ed nejvhodn\u011bj\u0161\u00edm tr\u00e9ninkem nap\u0159\u00edklad pro lidi s probl\u00e9mov\u00fdmi koleny.&nbsp;Pokud u\u017e se rozhodnete pro schody ve va\u0161em panel\u00e1ku, vyb\u00edrejte si \u010das, kdy nebudete tr\u00e9ninkem omezovat protijdouc\u00ed sousedy.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>5. Plav\u00e1n\u00ed&nbsp;<\/strong>&#8211; sice se p\u0159i plav\u00e1n\u00ed nezapot\u00edte, ale sp\u00e1l\u00edte p\u0159i n\u011bm p\u0159ibli\u017en\u011b&nbsp;<strong>600 kalori\u00ed za hodinu.&nbsp;<\/strong>Tento typ kardia je skv\u011bl\u00fd, pokud v\u00e1s bav\u00ed voda, chcete si&nbsp;<strong>procvi\u010dit v\u0161echny svalov\u00e9 partie,&nbsp;<\/strong>a tak\u00e9&nbsp;<strong>p\u0159edej\u00edt zran\u011bn\u00edm.&nbsp;<\/strong>Z\u00e1le\u017e\u00ed tak\u00e9 na plaveck\u00e9m stylu, proto\u017ee p\u0159i mot\u00fdlkovi sp\u00e1l\u00edte v\u00edce ne\u017e p\u0159i prsou.&nbsp;V boji s gravitac\u00ed se v\u00e1m poda\u0159\u00ed sp\u00e1lit kalorie, procvi\u010dit cel\u00e9 t\u011blo, a na jistou chv\u00edli se ocitnete ve zcela jin\u00e9m sv\u011bt\u011b.&nbsp;<span style=\"color: #ff6600;\">[13] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b typ\u016f kardio tr\u00e9ninku se v\u00e1m ur\u010dit\u011b budou hodit tak\u00e9&nbsp;<strong>tipy,&nbsp;<\/strong>jak&nbsp;<strong>redukovat p\u0159ebyte\u010dn\u00fd tuk&nbsp;<\/strong>rychle a efektivn\u011b.&nbsp;Pokud v\u00e1s zaj\u00edm\u00e1 toto t\u00e9ma,&nbsp;<strong>p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<\/strong>&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/blog\/jako-shodit-tuk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">17 tip\u016f jak shodit tuk rychle a efektivn\u011b<\/span><\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rann\u00ed kardio&nbsp;<\/strong>je rozhodn\u011b skv\u011bl\u00fd zp\u016fsob jak&nbsp;<strong>za\u010d\u00edt den,&nbsp;<\/strong>a z\u00e1rove\u0148 ud\u011blat n\u011bco pro sv\u00e9&nbsp;<strong>zdrav\u00ed a postavu.&nbsp;<\/strong>Jist\u00e9 v\u00fdzkumy poukazuj\u00ed na&nbsp;<strong>v\u00fdhody kardio tr\u00e9ninku p\u0159ed sn\u00eddan\u00ed,&nbsp;<\/strong>je v\u0161ak sporn\u00e9, zda je prosp\u011b\u0161n\u00fd pro ka\u017ed\u00e9ho z n\u00e1s.&nbsp;Pokud v\u00e1m v\u00edce vyhovuje b\u011bh nebo cyklistika po j\u00eddle, p\u0159\u00edpadn\u011b odpoledne,&nbsp;<strong>nehro\u0165te to.&nbsp;<\/strong>V prvn\u00ed \u0159ad\u011b hledejte&nbsp;<strong>spr\u00e1vn\u00fd \u010das a zp\u016fsob tr\u00e9ninku,&nbsp;<\/strong>p\u0159i kter\u00e9m se&nbsp;<strong>c\u00edt\u00edte dob\u0159e,&nbsp;<\/strong>a budete ho&nbsp;<strong>prov\u00e1d\u011bt pravideln\u011b.&nbsp;<\/strong>Z\u00e1rove\u0148 m\u011bjte na pam\u011bti, \u017ee k efektivn\u00edmu hubnut\u00ed v\u00e1m pom\u016f\u017ee krom\u011b cvi\u010den\u00ed i&nbsp;<strong>zm\u011bna j\u00eddeln\u00ed\u010dku.&nbsp;<\/strong>Dr\u017e\u00edme v\u00e1m palce v&nbsp;<strong>transformaci a dosa\u017een\u00ed&nbsp;<\/strong>sv\u00fdch&nbsp;<strong>fitness c\u00edl\u016f.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a>\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Rann\u00ed cvi\u010den\u00ed m\u00e1 n\u011bkolik v\u00fdhod, pat\u0159\u00ed mezi n\u011b i hubnut\u00ed a lep\u0161\u00ed spalov\u00e1n\u00ed tuku? P\u0159e\u010dt\u011bte si o v\u00fdhod\u00e1ch a zp\u016fsobech rann\u00edho kardia.<\/p>\n","protected":false},"author":25,"featured_media":80438,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6453,6369,6693,7437],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168198","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-telesny-tuk-cs","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>Sp\u00e1l\u00ed rann\u00ed kardio tr\u00e9nink v\u00edce tuku? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Je lep\u0161\u00ed d\u011blat kardio nala\u010dno? 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