{"id":168452,"date":"2016-11-15T00:00:00","date_gmt":"2016-11-14T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/6-duvodu-proc-zkusit-vysoce-intenzivni-intervalovy-trenink-hiit-a-jeho-treninkovy-plan\/"},"modified":"2023-08-04T14:12:02","modified_gmt":"2023-08-04T12:12:02","slug":"6-duvodu-proc-zkusit-vysoce-intenzivni-intervalovy-trenink-hiit-a-jeho-treninkovy-plan","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/6-duvodu-proc-zkusit-vysoce-intenzivni-intervalovy-trenink-hiit-a-jeho-treninkovy-plan\/","title":{"rendered":"6 d\u016fvod\u016f pro\u010d zkusit vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink (HIIT) a jeho tr\u00e9ninkov\u00fd pl\u00e1n"},"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\/6-duvodu-proc-zkusit-vysoce-intenzivni-intervalovy-trenink-hiit-a-jeho-treninkovy-plan\/#Co_je_to_vlastne_HIIT\" title=\"Co je to vlastn\u011b HIIT?\">Co je to vlastn\u011b HIIT?<\/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\/6-duvodu-proc-zkusit-vysoce-intenzivni-intervalovy-trenink-hiit-a-jeho-treninkovy-plan\/#Jak_zacit_s_HIIT\" title=\"Jak za\u010d\u00edt s HIIT?\">Jak za\u010d\u00edt s HIIT?<\/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\/6-duvodu-proc-zkusit-vysoce-intenzivni-intervalovy-trenink-hiit-a-jeho-treninkovy-plan\/#Treninkovy_plan_HIIT\" title=\"Tr\u00e9ninkov\u00fd pl\u00e1n HIIT\">Tr\u00e9ninkov\u00fd pl\u00e1n HIIT<\/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\/6-duvodu-proc-zkusit-vysoce-intenzivni-intervalovy-trenink-hiit-a-jeho-treninkovy-plan\/#Vyhody_vysoce_intenzivniho_intervaloveho_treninku\" title=\"V\u00fdhody vysoce intenzivn\u00edho intervalov\u00e9ho tr\u00e9ninku\">V\u00fdhody vysoce intenzivn\u00edho intervalov\u00e9ho tr\u00e9ninku<\/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\/6-duvodu-proc-zkusit-vysoce-intenzivni-intervalovy-trenink-hiit-a-jeho-treninkovy-plan\/#Shrnuti\" title=\"Shrnut\u00ed\">Shrnut\u00ed<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V\u0161ichni tou\u017e\u00edme <strong>po rychl\u00e9m v\u00fdsledku<\/strong> bez toho, abychom tr\u00e1vili dlouh\u00e9 hodiny v posilovn\u011b a zkoumali nutri\u010dn\u00ed hodnoty v\u0161ech j\u00eddel, a po tom v\u0161em se postavili na v\u00e1hu a zjistili, \u017ee se n\u00e1m jak\u00fdmsi z\u00e1hadn\u00fdm zp\u016fsobem poda\u0159ilo shodit <strong>,,a\u017e&#8221; p\u016fl kila.<\/strong> Neexistuje \u017e\u00e1dn\u00fd magick\u00fd dopln\u011bk, d\u00edky kter\u00e9mu je mo\u017en\u00e9 ztratit nadbyte\u010dn\u00e9 kilogramy u\u017e b\u011bhem jedn\u00e9 noci, ale existuje efektivn\u00ed zp\u016fsob spalov\u00e1n\u00ed tuk\u016f. D\u00edky n\u011bmu lze pokra\u010dovat v p\u00e1len\u00ed tuk\u016f je\u0161t\u011b dal\u0161\u00edch <strong>48 hodin po tr\u00e9ninku.<\/strong> \u0160\u00edlen\u00e9? V\u016fbec ne. Jde o <strong>vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink,<\/strong> ve zkratce HIIT.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>HIIT je pom\u011brn\u011b zn\u00e1m\u00fdm pojmem zejm\u00e9na u fitness model\u016f a vytrvalostn\u00edch sportovc\u016f, kte\u0159\u00ed ho vyu\u017e\u00edvaj\u00ed na <strong>zrychlen\u00ed metabolismu a spalov\u00e1n\u00ed tuk\u016f.<\/strong> Je to typ intervalov\u00e9ho tr\u00e9ninku, kter\u00fd se prov\u00e1d\u00ed v kr\u00e1tk\u00fdch \u010dasov\u00fdch \u00fasec\u00edch v kombinaci s mal\u00fdmi f\u00e1zemi odpo\u010dinku a v\u016fbec se neboj\u00edme odv\u00e1\u017en\u011b tvrdit, \u017ee pr\u00e1v\u011b HIIT je <strong>nej\u00fa\u010dinn\u011bj\u0161\u00edm typem kardio cvi\u010den\u00ed,<\/strong> kter\u00e9 lze prov\u00e1d\u011bt <strong>m\u00e9n\u011b ne\u017e 30 minut<\/strong> a t\u00e9m\u011b\u0159 kdekoliv.<\/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\/iStock-621829984.jpg\" alt=\"HIIT vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink\" width=\"843\" height=\"562\" title=\"HIIT vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink\"\/><\/figure><\/div>\n\n\n\n<p>Nyn\u00ed jste si pravd\u011bpodobn\u011b oddechli, proto\u017ee u\u017e fakt nemus\u00edte tr\u00e1vit dlouh\u00e9 hodiny na b\u011b\u017eeck\u00e9m p\u00e1su, ze kter\u00e9ho nec\u00edt\u00edte nohy, ale jen sv\u016fj pot. P\u0159e\u010dt\u011bte si v\u0161e, co pot\u0159ebujete v\u011bd\u011bt o HIIT, a ten v\u00e1m za to pom\u016f\u017ee v rychl\u00e9m a efektivn\u00edm dosahov\u00e1n\u00ed \u0161t\u00edhl\u00e9 postavy.<\/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_je_to_vlastne_HIIT\"><\/span>Co je to vlastn\u011b HIIT?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink znamen\u00e1, jak lze ji\u017e z n\u00e1zvu vy\u010d\u00edst, prov\u00e1d\u011bn\u00ed <strong>&nbsp;<\/strong> <strong>kr\u00e1tk\u00fdch interval\u016f intenzivn\u00edho cvi\u010den\u00ed,<\/strong> nap\u0159\u00edklad v cyklistice, sprintu, plav\u00e1n\u00ed, sk\u00e1k\u00e1n\u00ed na \u0161vihadle, za nimi\u017e n\u00e1sleduje <strong>kr\u00e1tk\u00e1 pauza na zotaven\u00ed,<\/strong> nap\u0159\u00edklad v podob\u011b ch\u016fze. C\u00edlem t\u00e9to pauzy je vr\u00e1tit tepovou frekvenci do norm\u00e1lu je\u0161t\u011b p\u0159ed t\u00edm, ne\u017e za\u010dnete prov\u00e1d\u011bt dal\u0161\u00ed \u010d\u00e1st anaerobn\u00ed \u010dinnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Od klasick\u00fdch vytrvalostn\u00edch tr\u00e9nink\u016f se li\u0161\u00ed v tom, \u017ee v\u00e1m neumo\u017en\u00ed p\u0159izp\u016fsobit se jedn\u00e9 \u00farovni intenzity, a takto dostane va\u0161e t\u011blo \u0161ok, kv\u016fli kter\u00e9mu za\u010dne jako palivo b\u011bhem tr\u00e9ninku pou\u017e\u00edvat <strong>nen\u00e1vid\u011bn\u00fd tuk.<\/strong> Pravideln\u00e9 kardiovaskul\u00e1rn\u00ed cvi\u010den\u00ed, jak\u00fdm je nap\u0159\u00edklad b\u011bh na b\u011b\u017eeck\u00e9m p\u00e1su, na kter\u00e9m b\u011b\u017e\u00edte v\u017edy stejnou rychlost\u00ed a stejnou dobu, zp\u016fsobuje svalov\u00fd katabolismus \u010di rozpad svalov\u00e9 tk\u00e1n\u011b.<\/p>\n\n\n\n<p><\/p>\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=\"29080,7185,42481,42481,1562,8350,1562,8350,28792,44254\" ><\/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<p><\/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\/iStock-638029262.jpg\" alt=\"Co je to HIIT?\" width=\"843\" height=\"562\" title=\"Co je to HIIT?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_zacit_s_HIIT\"><\/span>Jak za\u010d\u00edt s HIIT?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT nen\u00ed \u00fa\u017easn\u00fd jen kv\u016fli efektivit\u011b, ale tak\u00e9 proto, \u017ee si ho m\u016f\u017eete p\u0159izp\u016fsobit k typu postavy, po\u017eadavk\u016fm a mo\u017en\u00e1 i k va\u0161im kon\u00ed\u010dk\u016fm. <strong>Pozor!<\/strong> Mus\u00edme tak\u00e9 zm\u00ednit, \u017ee se HIIT nedoporu\u010duje t\u011bm, kte\u0159\u00ed trp\u00ed srde\u010dn\u00edmi chorobami nebo p\u0159\u00edznaky v\u010dasn\u00e9 artritidy. Ti by se m\u011bli nejprve poradit s l\u00e9ka\u0159em.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se rozhodnete HIIT alespo\u0148 zkusit, co v\u00e1m ur\u010dit\u011b doporu\u010dujeme, vyberte si kardiovaskul\u00e1rn\u00ed cvi\u010den\u00ed, kter\u00e9 se v\u00e1m zamlouv\u00e1 nejv\u00edce:<\/p>\n\n\n\n<p>&nbsp;\u2022 &nbsp; B\u011bh <br>&nbsp;\u2022 &nbsp; Plav\u00e1n\u00ed <br>&nbsp;\u2022 &nbsp; Skoky p\u0159es \u0161vihadlo <br>&nbsp;\u2022 &nbsp; B\u011bh po schodech <br>&nbsp;\u2022 &nbsp; Podpor vle\u017ee <br>&nbsp;\u2022 &nbsp; V\u00fdpady <br>&nbsp;\u2022 &nbsp; Kliky &#8211; d\u0159epy <br>&nbsp;\u2022 &nbsp; &#8220;Knee-ups&#8221; <br>&nbsp;\u2022 &nbsp; &#8220;Jumping Jacks&#8221; (pan\u00e1k)<\/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=\"Treninkovy_plan_HIIT\"><\/span>Tr\u00e9ninkov\u00fd pl\u00e1n HIIT<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>1. F\u00e1ze: 1. a 2. t\u00fdden<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">15 sekund: Vysoce intenzivn\u00ed cvi\u010den\u00ed<br>60 sekund: Odpo\u010dinek nebo n\u00edzk\u00e9 intenzivn\u00ed cvi\u010den\u00ed<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Opakujte 10 kr\u00e1t a pak posledn\u00edch 15 sekund v\u011bnujte vysoce intenzivn\u00edmu v\u00fdbuchu<br><strong>Celkov\u00fd \u010das:<\/strong>&nbsp;14 min\u00fat<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>2. F\u00e1ze: 3. a 4. t\u00fdden<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">30 sekund: Vysoce intenzivn\u00ed cvi\u010den\u00ed<br>60 sekund: Odpo\u010dinek nebo n\u00edzk\u00e9 intenzivn\u00ed cvi\u010den\u00ed<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Opakujte 10 kr\u00e1t a pak posledn\u00edch 30 sekund v\u011bnujte vysoce intenzivn\u00edmu v\u00fdbuchu<br><strong>Celkov\u00fd \u010das:<\/strong>&nbsp;17 min\u00fat<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>3. F\u00e1ze: 5. a 6. t\u00fdden<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">30 sekund: Vysoce intenzivn\u00ed cvi\u010den\u00ed<br>30 sekund: Odpo\u010dinek nebo n\u00edzk\u00e9 intenzivn\u00ed cvi\u010den\u00ed<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Opakujte 11 kr\u00e1t a pak posledn\u00edch 30 sekund v\u011bnujte vysoce intenzivn\u00edmu v\u00fdbuchu<br><strong>Celkov\u00fd \u010das:<\/strong>&nbsp;18 min\u00fat<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>4. F\u00e1ze: 7. a 8. t\u00fdden<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">30 sekund: Vysoce intenzivn\u00ed cvi\u010den\u00ed<br>15 sekund: Odpo\u010dinek nebo n\u00edzk\u00e9 intenzivn\u00ed cvi\u010den\u00ed<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Opakujte 25 kr\u00e1t a pak posledn\u00edch 30 sekund v\u011bnujte vysoce intenzivn\u00edmu v\u00fdbuchu<br><strong>Celkov\u00fd \u010das:<\/strong>&nbsp;20 min\u00fat<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Podle pr\u016fzkum\u016f, v nich\u017e odborn\u00edci zkoumali reakce t\u011bla na tento 8 t\u00fddenn\u00ed program HIIT (vzorek HIIT) ve srovn\u00e1n\u00ed s programem tradi\u010dn\u00edho kardio tr\u00e9ninku (vzorek kardio), se vzorku HIIT <strong>sn\u00ed\u017eil t\u011blesn\u00fd tuk o 2%,<\/strong> p\u0159i\u010dem\u017e u vzorku kardio do\u0161lo k 0% poklesu. Odborn\u00edci tak\u00e9 tvrd\u00ed, \u017ee v programu HIIT sp\u00e1lil vzorek <strong>o 100 kalori\u00ed v\u00edce<\/strong> b\u011bhem dal\u0161\u00edch 24 hodin po cvi\u010den\u00ed.<\/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=\"Vyhody_vysoce_intenzivniho_intervaloveho_treninku\"><\/span>V\u00fdhody vysoce intenzivn\u00edho intervalov\u00e9ho tr\u00e9ninku<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\/medium_7163810413.jpg\" alt=\"V\u00fdhody vysoce intenzivn\u00edho intervalov\u00e9ho tr\u00e9ninku\" width=\"843\" height=\"562\" title=\"V\u00fdhody vysoce intenzivn\u00edho intervalov\u00e9ho tr\u00e9ninku\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Spalujete tuk rychleji i po tr\u00e9ninku<\/h3>\n\n\n\n<p>I kdy\u017e se v\u00e1m b\u011bhem st\u00e1l\u00e9ho n\u011bkolikahodinov\u00e9ho kardiovaskul\u00e1rn\u00edho cvi\u010den\u00ed poda\u0159\u00ed sp\u00e1lit docela p\u011bkn\u00e9 \u010d\u00edslo kalori\u00ed, pomoc\u00ed vysoce intenzivn\u00edho intervalov\u00e9ho tr\u00e9ninku <strong>p\u00e1l\u00edte kalorie<\/strong> i pot\u00e9, co jste dokon\u010dili cvi\u010den\u00ed, dokonce i p\u0159i sp\u00e1nku \u010di sezen\u00ed p\u0159ed TV.<\/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\">2. Neztr\u00e1cejte sv\u016fj \u010das zbyte\u010dn\u011b<\/h3>\n\n\n\n<p>M\u016f\u017eete je naj\u00edt v ka\u017ed\u00e9 posilovn\u011b na b\u011b\u017eeck\u00e9m p\u00e1su, b\u011b\u017e\u00ed st\u00e1le stejnou rychlost\u00ed \u010dty\u0159ikr\u00e1t a\u017e p\u011btkr\u00e1t t\u00fddn\u011b a st\u00e1le doufaj\u00ed, \u017ee dos\u00e1hnou sv\u00e9ho c\u00edle &#8211; <strong>hubnut\u00ed.<\/strong> Vypadaj\u00ed zubo\u017een\u011b, unaven\u011b a frustrovan\u011b, proto\u017ee vykon\u00e1vaj\u00ed st\u00e1le stejn\u00fd pohyb znovu a znovu, a v\u00fdsledky jejich tvrd\u00e9 d\u0159iny nejsou patrn\u00e9. Pokud pat\u0159\u00edte k t\u011bmto lidem, pros\u00edm <strong>p\u0159esta\u0148te.<\/strong> Po\u0161kozujete t\u00edm jen sami sebe a ztr\u00e1c\u00edte t\u00edm sv\u016fj drahocenn\u00fd \u010das.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obecn\u00e9 omlouv\u00e1n\u00ed sami sebe, \u017ee nem\u00e1te dost \u010dasu na cvi\u010den\u00ed, m\u016f\u017eete vyhodit rovnou ven oknem. HIIT si m\u016f\u017ee ka\u017ed\u00fd p\u0159izp\u016fsobit sv\u00e9mu \u010dasov\u00e9mu limitu a nemus\u00edte tak tr\u00e1vit hodiny v posilovn\u011b. V\u011bnujte tomuto tr\u00e9ninku <strong>14 a\u017e 25 minut t\u0159ikr\u00e1t t\u00fddn\u011b<\/strong> a jeho v\u00fdsledky se okam\u017eit\u011b dostav\u00ed, a samoz\u0159ejm\u011b, krom\u011b pat\u0159i\u010dn\u00e9ho vylep\u0161en\u00ed postavy se dostav\u00ed i lep\u0161\u00ed pocit.<\/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\">3. Nen\u00ed v\u016fbec podstatn\u00e9, kde ho prov\u00e1d\u00edte<\/h3>\n\n\n\n<p>Pot\u011b\u0161it sv\u00e9 t\u011blo tr\u00e9ninkem HIIT <strong>m\u016f\u017eete prakticky kdekoliv,<\/strong> a\u0165 u\u017e vyu\u017eijete chodn\u00edk p\u0159ed va\u0161\u00edm domem, m\u011bstskou plov\u00e1rnu, stadion, ob\u00fdvac\u00ed pokoj nebo sklep.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee v\u00e1m po\u010das\u00ed pr\u00e1v\u011b nep\u0159eje a oknem lomcuje smrteln\u00e1 sn\u011bhov\u00e1 bou\u0159e, nemus\u00edte j\u00edt ani do posilovny. Pot\u011b\u0161ili jsme v\u00e1s? Je\u0161t\u011b se net\u011b\u0161te. Do posilovny sice j\u00edt nemus\u00edte, ale proto\u017ee jste si cvi\u010den\u00ed ji\u017e napl\u00e1novali, tak cvi\u010dit budete. Doma. Dokonce se v \u00fatrob\u00e1ch va\u0161eho sklepa pod prachem nemus\u00ed nach\u00e1zet ani orbitrek, <strong>cvi\u010dit m\u016f\u017eete bez \u010dehokoliv<\/strong> jen s vlastn\u00edm t\u011blem a v\u011bzte, \u017ee i to v\u00e1m d\u00e1 zabrat.<\/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\/iStock-637070810.jpg\" alt=\"HIIT tr\u00e9ninkov\u00fd pl\u00e1n\" width=\"843\" height=\"562\" title=\"HIIT tr\u00e9ninkov\u00fd pl\u00e1n\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Neztr\u00e1c\u00edte svalovou hmotu<\/h3>\n\n\n\n<p>Ve srovn\u00e1n\u00ed s tradi\u010dn\u00edm kardio tr\u00e9ninkem, HIIT v\u00fdrazn\u011b sni\u017euje pravd\u011bpodobnost, \u017ee b\u011bhem tr\u00e9ninku bude va\u0161e t\u011blo jako palivo pou\u017e\u00edvat pr\u00e1v\u011b svaly a nav\u00edc chr\u00e1nit svalovou hmotu. Tak\u017ee v kone\u010dn\u00e9m d\u016fsledku jsou va\u0161e svaly \u0161et\u0159eny a <strong>udr\u017eujete svou s\u00edlu,<\/strong> zat\u00edmco svou &nbsp; <strong>kondici rapidn\u011b zlep\u0161ujete.<\/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\">5. Nebudujte jen svaly, ale i kondici<\/h3>\n\n\n\n<p>P\u0159esto\u017ee existuje mno\u017estv\u00ed r\u016fzn\u00fdch pr\u016fzkum\u016f, sportovci, tren\u00e9\u0159i, ale i sout\u011b\u017e\u00edc\u00ed, kte\u0159\u00ed se s t\u00edmto typem tr\u00e9ninku setkali, tvrd\u00ed, \u017ee pr\u00e1v\u011b HIIT je <strong>nejlep\u0161\u00edm zp\u016fsobem<\/strong> na zvy\u0161ov\u00e1n\u00ed v\u00fddr\u017ee a kondice. Nebudeme v\u00e1m zde nyn\u00ed zd\u016fraz\u0148ovat, jak moc je d\u016fle\u017eit\u00e1 kondice, a\u0165 se ji\u017e chyst\u00e1te na marat\u00f3n, b\u011bh p\u0159es p\u0159ek\u00e1\u017eky, nebo jste prost\u011b zni\u010deni ji\u017e p\u0159i pomy\u0161len\u00ed na to, \u017ee v\u00e1s \u010dek\u00e1 patn\u00e1ct schod\u016f.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1v\u011b d\u00edky HIIT budete schopni okam\u017eit\u011b reagovat i pot\u00e9, co jste se pr\u00e1v\u011b postavili ze \u017eidle. Bezprobl\u00e9mov\u011b zvl\u00e1dnete rychl\u00fd sprint za autobusem, kter\u00fd jste t\u00e9m\u011b\u0159 zme\u0161kali, honi\u010dky s va\u0161imi ratolestmi nebo \u010dty\u0159noh\u00fdm mil\u00e1\u010dkem, kter\u00fd v\u00e1m pr\u00e1v\u011b vyb\u011bhl ze dvora, proto\u017ee spat\u0159il ko\u010dku. Je <strong>nejvy\u0161\u0161\u00ed \u010das<\/strong> rozlou\u010dit se s va\u0161\u00edm zad\u00fdchan\u00fdm ,,j\u00e1&#8221;, kter\u00e9 trp\u00ed z\u00e1vrat\u011bmi a svalov\u00fdmi k\u0159e\u010demi.<\/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\">6. Nemus\u00edte dlouho \u010dekat na v\u00fdsledky<\/h3>\n\n\n\n<p>P\u0159edstavte si situaci: jste v dopravn\u00ed \u0161pi\u010dce a na to, abyste se pohnuli jen centimetr, mus\u00edte p\u0159idat plyn, a n\u011bkdy mo\u017en\u00e1 jen tak z \u010dir\u00e9 nudy vypnete a znovu zapnete motor. Na podobn\u00e9m principu funguje i HIIT. Vzhledem k tomu, \u017ee neust\u00e1le zastavujete, a n\u00e1sledn\u011b se znovu h\u00fdbete, tla\u010d\u00edte na maximum a <strong>pou\u017e\u00edv\u00e1te v\u00edce energie<\/strong> ne\u017e n\u011bkdo, kdo b\u011b\u017e\u00ed soustavn\u011b 5 kilometr\u016f. T\u00edm se v\u00e1\u0161 <strong>metabolismus urychl\u00ed<\/strong> a <strong>stimulujete sv\u016fj p\u0159irozen\u00fd r\u016fstov\u00fd hormon<\/strong> a\u017e <strong>o 450% b\u011bhem 24 hodin<\/strong> je\u0161t\u011b po dokon\u010den\u00ed tr\u00e9ninku. Proto sp\u00e1l\u00edte v\u00edce kalori\u00ed a tuk\u016f, a to dokonce mnohem rychleji a efektivn\u011bji ne\u017e p\u0159i tradi\u010dn\u00edm kardio tr\u00e9ninku.<\/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\/iStock-626831706.jpg\" alt=\"HIIT vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink\" width=\"843\" height=\"562\" title=\"HIIT vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Shrnuti\"><\/span>Shrnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i sledov\u00e1n\u00ed nejnov\u011bj\u0161\u00edch v\u00fdst\u0159elk\u016f v diet\u00e1ch nebo bezmy\u0161lenkovit\u00e9m ni\u010den\u00ed se na b\u011b\u017e\u00edc\u00edm p\u00e1su, kter\u00fd natolik nen\u00e1vid\u00edme, nikdy nebude na\u0161e t\u011blo zcela takov\u00e9, jak si p\u0159ejeme. Vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink je skv\u011bl\u00fd zp\u016fsob na <strong>zv\u00fd\u0161en\u00ed kondice, spalov\u00e1n\u00ed tuk\u016f a nadbyte\u010dn\u00fdch kilogram\u016f,<\/strong> a z\u00e1rove\u0148 <strong>v\u00fdrazn\u011b \u0161et\u0159\u00ed \u010das a trp\u011blivost.<\/strong> V\u0161ichni chceme n\u011b\u010deho dos\u00e1hnout, ale mezi na\u0161imi c\u00edli by ur\u010dit\u011b nem\u011blo chyb\u011bt ani <strong>pevn\u00e9 zdrav\u00ed.<\/strong> Ur\u010dit\u011b byste to m\u011bli alespo\u0148 zkusit.<\/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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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","protected":false},"excerpt":{"rendered":"<p>Podle pr\u016fzkum\u016f je vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink (HIIT) nejefektivn\u011bj\u0161\u00edm zp\u016fsobem spalov\u00e1n\u00ed tuku, nadbyte\u010dn\u00fdch kilogram\u016f a z\u00edsk\u00e1v\u00e1n\u00ed kondice.<\/p>\n","protected":false},"author":25,"featured_media":149897,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":5,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6453,6405,6174,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168452","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-cviky-cs","10":"tag-hiit-trenink","11":"tag-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>6 d\u016fvod\u016f pro\u010d zkusit vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink (HIIT) a jeho tr\u00e9ninkov\u00fd pl\u00e1n - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Intenzivn\u00ed intervalov\u00fd tr\u00e9nink HIIT v\u00e1m u\u0161et\u0159\u00ed \u010das, pom\u016f\u017ee p\u0159i hubnut\u00ed a tuk budete spalovat je\u0161t\u011b dlouho po cvi\u010den\u00ed. 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