{"id":168370,"date":"2017-03-07T00:00:00","date_gmt":"2017-03-06T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/vliv-kardio-treninku-na-svaly\/"},"modified":"2023-08-04T14:05:57","modified_gmt":"2023-08-04T12:05:57","slug":"vliv-kardio-treninku-na-svaly","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/vliv-kardio-treninku-na-svaly\/","title":{"rendered":"M\u016f\u017ee kardio tr\u00e9nink zni\u010dit va\u0161e t\u011b\u017ece vyd\u0159en\u00e9 svaly?"},"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\/vliv-kardio-treninku-na-svaly\/#MUZETE_DELAT_KARDIO_A_BUDOU_VASE_SVALY_NADALE_RUST\" title=\"M\u016e\u017dETE D\u011aLAT KARDIO A BUDOU VA\u0160E SVALY NAD\u00c1LE R\u016eST?\">M\u016e\u017dETE D\u011aLAT KARDIO A BUDOU VA\u0160E SVALY NAD\u00c1LE R\u016eST?<\/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\/vliv-kardio-treninku-na-svaly\/#PORADI_JE_DULEZITE\" title=\"PO\u0158AD\u00cd JE D\u016eLE\u017dIT\u00c9\">PO\u0158AD\u00cd JE D\u016eLE\u017dIT\u00c9<\/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\/vliv-kardio-treninku-na-svaly\/#NA_ZPUSOBU_ZALEZI\" title=\"NA ZP\u016eSOBU Z\u00c1LE\u017d\u00cd\">NA ZP\u016eSOBU Z\u00c1LE\u017d\u00cd<\/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\/vliv-kardio-treninku-na-svaly\/#CO_SI_Z_TOHO_CELEHO_VZIT\" title=\"CO SI Z TOHO CEL\u00c9HO VZ\u00cdT?\">CO SI Z TOHO CEL\u00c9HO VZ\u00cdT?<\/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\/vliv-kardio-treninku-na-svaly\/#JAK_ZACLENIT_KARDIO_K_TRENINKU_S_VAHAMI\" title=\"JAK ZA\u010cLENIT KARDIO K TR\u00c9NINKU S V\u00c1HAMI\">JAK ZA\u010cLENIT KARDIO K TR\u00c9NINKU S V\u00c1HAMI<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Pat\u0159\u00edte k lidem, kte\u0159\u00ed se vyh\u00fdbaj\u00ed kardio tr\u00e9ninku <strong>ze strachu, \u017ee p\u0159ijdou o v\u0161echny t\u011b\u017ece vyd\u0159en\u00e9 svaly?<\/strong> Pod\u00edvejte se, jak se vyjad\u0159uje k t\u00e9to problematice v\u011bda!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>,,<\/em><em>Kardio zab\u00edj\u00ed svalovou hmotu&#8221;<\/em> je ji\u017e dlouhou dobu jakousi mantrou ve fitness komunit\u011b. N\u011bkte\u0159\u00ed kulturist\u00e9 lp\u00ed na t\u00e9to p\u0159edstav\u011b dokonce a\u017e tak hou\u017eevnat\u011b, \u017ee si mysl\u00ed, \u017ee kv\u016fli pravideln\u00e9 ch\u016fzi po schodech <strong>se zm\u011bn\u00ed na slabocha.<\/strong> Je pravda, \u017ee svalov\u00e1 adaptace <strong>se velmi li\u0161\u00ed v z\u00e1vislosti na typu tr\u00e9ninku.<\/strong> Je rozd\u00edl posilov\u00e1n\u00ed a aerobn\u00ed tr\u00e9nink.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u010c\u00edm <em>v\u00edce budete tr\u00e9novat jeden typ tr\u00e9ninku, t\u00edm<\/em> <strong><em>h\u016f\u0159e dos\u00e1hnete stejnou \u00farove\u0148<\/em><\/strong> <em>p\u0159i tom druh\u00e9m.<\/em> <em>Porovnejte si marat\u00f3nsk\u00e9ho b\u011b\u017ece<\/em> a Kai Greena.<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ale to neznamen\u00e1, \u017ee kardio a cvi\u010den\u00ed s v\u00e1hami <strong>je naprosto neslu\u010diteln\u00e9.<\/strong> Pokud si spr\u00e1vn\u011b nastav\u00edte tr\u00e9ninky, <strong>kardio m\u016f\u017ee pomoci<\/strong> zlep\u0161it va\u0161e v\u00fdsledky, kompozici t\u011bla a celkov\u00fd zdravotn\u00ed stav.<\/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\/2021\/06\/IMG_8593-1124x749.jpeg\" alt=\"Silov\u00fd tr\u00e9nink a kardio\" class=\"wp-image-271103\" width=\"843\" height=\"562\" title=\"Silov\u00fd tr\u00e9nink a kardio\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"MUZETE_DELAT_KARDIO_A_BUDOU_VASE_SVALY_NADALE_RUST\"><\/span>M\u016e\u017dETE D\u011aLAT KARDIO A BUDOU VA\u0160E SVALY NAD\u00c1LE R\u016eST?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159ed n\u011bkolika des\u00edtkami let bylo zji\u0161t\u011bno, \u017ee 10 t\u00fddn\u016f kardio tr\u00e9ninku spolu se silov\u00fdm tr\u00e9ninkem <strong>m\u011blo negativn\u00ed dopad<\/strong> <strong>na r\u016fst svalov\u00e9 hmoty,<\/strong> ve srovn\u00e1n\u00ed se silov\u00fdm tr\u00e9ninkem samotn\u00fdm. Nicm\u00e9n\u011b, pokud se bl\u00ed\u017ee pod\u00edv\u00e1me na objemov\u00fd <strong>tr\u00e9nink pou\u017eit\u00fd v t\u00e9to studii<\/strong> &#8211; 6 dn\u00ed v t\u00fddnu kardio tr\u00e9ninku a 5 dn\u00ed v t\u00fddnu silov\u00e9ho tr\u00e9ninku &#8211; m\u016f\u017eeme se dovt\u00edpit, \u017ee byl dost tvrd\u00fd. Jen m\u00e1lokdo z n\u00e1s bude prov\u00e1d\u011bt <strong>30 a\u017e 40-minutov\u00e9 kardio \u0161est dn\u016f t\u00fddn\u011b.<\/strong> <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>Ned\u00e1vn\u00fd v\u00fdzkum v\u0161ak nazna\u010duje, \u017ee p\u0159im\u011b\u0159en\u00e9 mno\u017estv\u00ed kardia m\u016f\u017ee skute\u010dn\u011b <strong>zv\u00fd\u0161it \u00fa\u010dinky silov\u00e9ho tr\u00e9ninku.<\/strong> Studie uk\u00e1zaly, \u017ee <strong>tr\u00e9nink se z\u00e1va\u017e\u00edm v kombinaci se 2-3 dny kardia,<\/strong> m\u016f\u017ee v\u00e9st k v\u011bt\u0161\u00edmu r\u016fstu svalov\u00e9 hmoty ne\u017e u silov\u00e9ho tr\u00e9ninku samotn\u00e9ho.<span style=\"color: #ff6600;\"> [2\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Co si z toho vz\u00edt?<\/strong> Jev\u00ed se, \u017ee zlat\u00e1 st\u0159edn\u00ed cesta je kombinace kardia a tr\u00e9ninku s v\u00e1hami. <strong>P\u0159\u00edli\u0161 mnoho kardio tr\u00e9ninku<\/strong> m\u016f\u017ee omezovat r\u016fst sval\u016f, ale stejn\u011b tak m\u016f\u017ee omezovat r\u016fst <strong>i p\u0159\u00edli\u0161 m\u00e1lo kardia.<\/strong> Prov\u00e1d\u011bt kardio <strong>2-3 dny v t\u00fddnu<\/strong> se zd\u00e1 b\u00fdt spr\u00e1vnou volbou pro r\u016fst svalov\u00e9 <strong>hmoty,<\/strong> ani\u017e <strong>by byly va\u0161e svaly v ohro\u017een\u00ed.<\/strong><\/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=\"84085,105928,107833\" ><\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"PORADI_JE_DULEZITE\"><\/span>PO\u0158AD\u00cd JE D\u016eLE\u017dIT\u00c9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svalov\u00e1 adaptace p\u0159i obou, aerobn\u00edm ale i odolnostn\u00edm tr\u00e9ninku, <strong>se m\u016f\u017ee potenci\u00e1ln\u011b k\u0159\u00ed\u017eit a prol\u00ednat,<\/strong> tak\u017ee je velmi d\u016fle\u017eit\u00e9 <strong>dop\u0159\u00e1t si mezi tr\u00e9ninky dostatek \u010dasu<\/strong> na to, abychom tento jev minimalizovali, optimalizovali v\u00fdkon, stejn\u011b tak i n\u00e1slednou adaptaci.<span style=\"color: #ff6600;\"> [4\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Silov\u00e9 posti\u017een\u00ed n\u00e1sledovan\u00e9 vysoce intenzivn\u00edm nebo vytrvalostn\u00edm cvi\u010den\u00edm m\u016f\u017ee <strong>trvat a\u017e 6 hodin,<\/strong> tak nejv\u011bt\u0161\u00ed smysl d\u00e1v\u00e1 <strong>odd\u011blit tr\u00e9ninkov\u00e9 relace alespo\u0148 na takovou dlouhou dobu.<\/strong> <span style=\"color: #ff6600;\">[2, 6, 7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naopak, pokud budete \u010dekat p\u0159\u00edli\u0161 dlouho, m\u016f\u017eete se st\u00e1t, \u017ee za\u010dnete <strong>za\u017e\u00edvat bolestivost ze sv\u00e9ho star\u0161\u00edho tr\u00e9ninku.<\/strong> To proto, \u017ee <strong>svalov\u00e1 bolest m\u00e1 opo\u017ed\u011bn\u00fd n\u00e1stup.<\/strong> Pokuste se naj\u00edt zlat\u00fd st\u0159ed: dostate\u010dn\u011b dlouho po p\u0159ede\u0161l\u00e9m tr\u00e9ninku, ale dostate\u010dn\u011b brzy p\u0159ed n\u00e1stupem bolesti sval\u016f (zejm\u00e9na z tr\u00e9ninku spodn\u00ed \u010d\u00e1sti t\u011bla), kter\u00fd <strong>nebude m\u00edt vliv na kvalitu va\u0161eho tr\u00e9ninku.<\/strong><\/p>\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\/2021\/06\/IMG_20210523_123115-1124x756.jpg\" alt=\"Kardio tr\u00e9nink a zved\u00e1n\u00ed \u010dinek\" class=\"wp-image-271118\" width=\"843\" height=\"567\" title=\"Kardio tr\u00e9nink a zved\u00e1n\u00ed \u010dinek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_20210523_123115-1124x756.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_20210523_123115-400x269.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_20210523_123115-1536x1033.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_20210523_123115-2048x1378.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Pokud jde o po\u0159ad\u00ed, nemus\u00ed radik\u00e1ln\u011b ovlivnit n\u00e1r\u016fst sval\u016f. N\u011bkolik studi\u00ed zkoumalo adaptaci p\u0159i tr\u00e9ninku s v\u00e1hami p\u0159ed aerobn\u00edm tr\u00e9ninkem nebo naopak, a zjistilo, \u017ee <strong>zlep\u0161en\u00ed svalov\u00e9 s\u00edly a velikosti<\/strong> nebylo ovlivn\u011bno po\u0159ad\u00edm tr\u00e9nink\u016f. <span style=\"color: #ff6600;\">[8\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z praktick\u00e9ho hlediska je pravd\u011bpodobn\u00e9, \u017ee <strong>\u00fanava ze silov\u00e9ho tr\u00e9ninku bude m\u00edt men\u0161\u00ed vliv<\/strong> na kardio tr\u00e9nink, ne\u017e naopak. Zamyslete se. Byli byste rad\u011bji unaven\u00ed po 3 opakov\u00e1n\u00edch d\u0159ep\u016f nebo po 3-m\u00edlov\u00e9m b\u011bhu? My bychom vzali rad\u011bji to druh\u00e9. Ka\u017ed\u00fd je jin\u00fd. <strong>Experimentujte s po\u0159ad\u00edm a na\u010dasov\u00e1n\u00edm<\/strong> va\u0161ich tr\u00e9nink\u016f, abyste zjistili, co v\u00e1m v\u00edce sed\u00ed a p\u0159in\u00e1\u0161\u00ed v\u00fdhody pro v\u00e1\u0161 v\u00fdkon.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"NA_ZPUSOBU_ZALEZI\"><\/span>NA ZP\u016eSOBU Z\u00c1LE\u017d\u00cd  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve srovn\u00e1n\u00ed s jin\u00fdmi formami kardia, <strong>b\u011bh m\u016f\u017ee zp\u016fsobit mnoho svalov\u00fdch \u0161kod,<\/strong> s nejv\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed kv\u016fli velk\u00e9mu mno\u017estv\u00ed excentrick\u00fdch svalov\u00fdch kontrakc\u00ed p\u0159i pohybu. J\u00edzda na kole ale klade v\u011bt\u0161\u00ed d\u016fraz na koncentrick\u00e9 svalov\u00e9 aktivity. To m\u016f\u017ee <strong>zp\u016fsobit m\u00e9n\u011b celkov\u00e9ho po\u0161kozen\u00ed,<\/strong> a v kone\u010dn\u00e9m d\u016fsledku omezit mno\u017estv\u00ed prol\u00edn\u00e1n\u00ed <strong>s obnovou a r\u016fstem sval\u016f.<\/strong><\/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\/your-thanksgiving-cardio-and-strength-training_06.jpg\" alt=\"kardio a tr\u00e9nink s v\u00e1hami, jak\u00e9 kardio je p\u0159i posilov\u00e1n\u00ed najlepsie\" width=\"843\" height=\"562\" title=\"kardio a tr\u00e9nink s v\u00e1hami, jak\u00e9 kardio je p\u0159i posilov\u00e1n\u00ed najlepsie\"\/><\/figure><\/div>\n\n\n\n<p>B\u011b\u017eet hodiny asi nen\u00ed nejlep\u0161\u00ed n\u00e1pad, ale aktivity, jako j\u00edzda na kole, mohou zlep\u0161it va\u0161e v\u00fdsledky v posilovn\u011b. N\u011bkolik studi\u00ed uk\u00e1zalo, \u017ee <strong>silov\u00fd tr\u00e9nink<\/strong> <strong>v kombinaci s cyklistikou<\/strong> m\u016f\u017ee zv\u00fd\u0161it svalovou hmotu v\u00edce ne\u017e <strong>silov\u00fd tr\u00e9nink v kombinaci s b\u011b\u017e\u00edc\u00edm p\u00e1sem,<\/strong> nebo v\u00edce ne\u017e jen samotn\u00fd silov\u00fd tr\u00e9nink. <span style=\"color: #ff6600;\">[3, 10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"CO_SI_Z_TOHO_CELEHO_VZIT\"><\/span>CO SI Z TOHO CEL\u00c9HO VZ\u00cdT?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kardiovaskul\u00e1rn\u00ed cvi\u010den\u00ed nab\u00edz\u00ed n\u011bkter\u00e9 v\u00fdznamn\u00e9 zdravotn\u00ed benefity, v\u010detn\u011b <strong>lep\u0161\u00ed aerobn\u00ed kapacity.<\/strong> Ale poskytuje v\u00fdhody i p\u0159i zved\u00e1n\u00ed z\u00e1va\u017e\u00ed. Kardio v\u00e1m m\u016f\u017ee dodat v\u011bt\u0161\u00ed pracovn\u00ed kapacitu b\u011bhem cvi\u010den\u00ed ve fitku, <strong>umo\u017enit rychlej\u0161\u00ed zotaven\u00ed<\/strong> mezi tr\u00e9ninky, <strong>zlep\u0161it kompozici t\u011bla,<\/strong> a v podstat\u011b udr\u017eet v\u00e1s p\u0159ed kolapsem, kdy\u017e mus\u00edte vy\u0161lapat n\u011bkolik schod\u016f. Na\u010dasov\u00e1n\u00ed a celkov\u00fd objem kardia a tr\u00e9nink\u016f se z\u00e1va\u017e\u00edm se zdaj\u00ed b\u00fdt <strong>nejv\u011bt\u0161\u00edmi faktory p\u0159i navrhov\u00e1n\u00ed \u00fasp\u011b\u0161n\u00fdch a soub\u011b\u017en\u00fdch tr\u00e9ninkov\u00fdch program\u016f.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span style=\"color: #ff6600;\">ZKUSTE KARDIO NA PODPORU R\u016eSTU SVALOV\u00c9 HMOTY<\/span><\/h3>\n\n\n\n<p>\u2022 Osvojte si strategie, kter\u00e9 zvy\u0161uj\u00ed kardio, ale minimalizuj\u00ed celkov\u00e9 mno\u017estv\u00ed tr\u00e9nink\u016f (nap\u0159. <strong>HIIT 2-3-kr\u00e1t t\u00fddn\u011b).<\/strong> <br>\u2022 Z praktick\u00e9ho hlediska, prov\u00e1d\u011bn\u00ed <strong>kardia p\u0159ed tr\u00e9ninkem s v\u00e1hami<\/strong> m\u016f\u017ee pozitivn\u011bj\u0161\u00ed vliv na v\u00e1\u0161 v\u00fdkon a kvalitu tr\u00e9ninku, ne\u017e naopak. <br>\u2022 Osamostatn\u011bte tyto tr\u00e9ninky <strong>s p\u0159est\u00e1vkou alespo\u0148 6 hodin,<\/strong> abyste optimalizovali v\u00fdsledky. <br>\u2022 <strong>Kolo<\/strong> poskytuje v\u00edce v\u00fdhod ne\u017e b\u011bh, pokud jde o r\u016fst svalov\u00e9 hmoty.<\/p>\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\/2021\/06\/IMG-20210614-WA0015-1124x752.jpg\" alt=\"Jak p\u0159idat kardio k silov\u00e9mu tr\u00e9ninku?\" class=\"wp-image-271133\" width=\"843\" height=\"564\" title=\"Jak p\u0159idat kardio k silov\u00e9mu tr\u00e9ninku?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20210614-WA0015-1124x752.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20210614-WA0015-400x268.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20210614-WA0015-1536x1027.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG-20210614-WA0015.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"JAK_ZACLENIT_KARDIO_K_TRENINKU_S_VAHAMI\"><\/span>JAK ZA\u010cLENIT KARDIO K TR\u00c9NINKU S V\u00c1HAMI<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">UK\u00c1ZKOV\u00dd PL\u00c1N 1<\/h3>\n\n\n\n<p>\u2022 Pond\u011bl\u00ed r\u00e1no: Spodn\u00ed partie <br>\u2022 Pond\u011bl\u00ed odpoledne: Stacion\u00e1rn\u00ed kolo 8-10 set\u016f po dobu 1 minuty (v re\u017eimu, kdy \u0161\u00edlen\u011b d\u0159ete a posledn\u00edch 10-15 sekund tohoto intervalu ji\u017e lap\u00e1te po dechu), s pauzou 1 minutu. Za\u010dn\u011bte s 5 minutov\u00fdm zah\u0159\u00e1t\u00edm a ukon\u010dete to 5-minutov\u00fdm vychlazov\u00e1n\u00edm. <br>\u2022 \u00dater\u00fd: Svrchn\u00ed partie &#8211; tlaky <br>\u2022 St\u0159eda: Off <br>\u2022 \u010ctvrtek r\u00e1no: Spodn\u00ed partie <br>\u2022 \u010ctvrtek odpoledne: Stacion\u00e1rn\u00ed kolo asi 15 km po celou dobu (Dokon\u010dete 15 km tak rychle, jak dok\u00e1\u017eete a dejte si za c\u00edl ka\u017edodenn\u00ed zlep\u0161en\u00ed) <br>\u2022 P\u00e1tek: Svrchn\u00ed partie &#8211; p\u0159\u00edtahy<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">UK\u00c1ZKOV\u00dd TR\u00c9NINKOV\u00dd PL\u00c1N 2<\/h3>\n\n\n\n<p>\u2022 Pond\u011bl\u00ed: Svrchn\u00ed partie &#8211; tlaky <br>\u2022 \u00dater\u00fd: Svrchn\u00ed partie &#8211; p\u0159\u00edtahy <br>\u2022 St\u0159eda dopoledne: Spodn\u00ed partie <br>\u2022 St\u0159eda odpoledne: Stacion\u00e1rn\u00ed kolo 30 minut v jednom tempu (Sna\u017ete se o nejvy\u0161\u0161\u00ed intenzitu po cel\u00fdch 30 minut) <br>\u2022 \u010ctvrtek: Off <br>\u2022 P\u00e1tek: Svrchn\u00ed partie &#8211; tlaky <br>\u2022 Sobota: Svrchn\u00ed partie &#8211; p\u0159\u00edtahy <br>\u2022 Ned\u011ble dopoledne: Spodn\u00ed partie <br>\u2022 Ned\u011ble odpoledne: Veslovac\u00ed stroj 6-8 set\u016f asi 400 metr\u016f tak rychle, jak dok\u00e1\u017eete, n\u00e1sledn\u011b 200 m na zotaven\u00ed. (Za\u010dn\u011bte 5-minutami zah\u0159\u00e1t\u00edm a pot\u00e9 5-minutov\u00fdm vychlazov\u00e1n\u00edm)<\/p>\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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/sports-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\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","protected":false},"excerpt":{"rendered":"<p>M\u016f\u017ee kardio tr\u00e9nink zni\u010dit t\u011b\u017ece vyd\u0159en\u00e9 svaly? Pokud pat\u0159\u00edte k t\u011bm, kte\u0159\u00ed se vyh\u00fdbaj\u00ed kardiu ze strachu, \u017ee p\u0159ijdou o svaly, tento \u010dl\u00e1nek je pro v\u00e1s stvo\u0159en\u00fd!<\/p>\n","protected":false},"author":25,"featured_media":271184,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":4,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6693,7185,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168370","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-kardio-cs","9":"tag-rust-svalove-hmoty","10":"tag-trenink","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>M\u016f\u017ee kardio tr\u00e9nink zni\u010dit va\u0161e t\u011b\u017ece vyd\u0159en\u00e9 svaly? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ned\u011bl\u00e1te kardio abyste nep\u0159i\u0161li o svalovou hmotu? Mysl\u00edte si, \u017ee kardio m\u016f\u017ee sp\u00e1lit svaly? V \u010dl\u00e1nku se dozv\u00edte, pro\u010d d\u011blat kardio a jak si napl\u00e1novat tr\u00e9nink.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/vliv-kardio-treninku-na-svaly\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"M\u016f\u017ee kardio tr\u00e9nink zni\u010dit va\u0161e t\u011b\u017ece vyd\u0159en\u00e9 svaly? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ned\u011bl\u00e1te kardio abyste nep\u0159i\u0161li o svalovou hmotu? Mysl\u00edte si, \u017ee kardio m\u016f\u017ee sp\u00e1lit svaly? 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