{"id":178178,"date":"2020-08-03T21:12:00","date_gmt":"2020-08-03T19:12:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=178178"},"modified":"2023-12-04T14:11:27","modified_gmt":"2023-12-04T13:11:27","slug":"klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/","title":{"rendered":"Klasick\u00e9 kardio alebo HIIT tr\u00e9ning &#8211; \u010do spa\u013euje tuk lep\u0161ie?"},"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.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/#Co_je_to_HIIT\" title=\"\u010co je to HIIT?\">\u010co je to 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.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/#Definicia_kardia\" title=\"Defin\u00edcia kardia\">Defin\u00edcia kardia<\/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.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/#Aky_je_rozdiel_medzi_aerobnym_a_anaerobnym_cvicenim\" title=\"Ak\u00fd je rozdiel medzi aer\u00f3bnym a anaer\u00f3bnym cvi\u010den\u00edm?\">Ak\u00fd je rozdiel medzi aer\u00f3bnym a anaer\u00f3bnym cvi\u010den\u00edm?<\/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.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/#Vyhody_HIIT_treningov\" title=\"V\u00fdhody HIIT tr\u00e9ningov\">V\u00fdhody HIIT tr\u00e9ningov<\/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.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/#Nevyhody_HIIT\" title=\"Nev\u00fdhody HIIT\">Nev\u00fdhody HIIT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/#Vyhody_kardia\" title=\"V\u00fdhody kardia\">V\u00fdhody kardia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/#Nevyhody_kardio_cvicenia\" title=\"Nev\u00fdhody kardio cvi\u010denia\">Nev\u00fdhody kardio cvi\u010denia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/#Ktoremu_typu_davaju_prednost_kulturisti_a_zastancovia_silovych_treningov\" title=\"Ktor\u00e9mu typu d\u00e1vaj\u00fa prednos\u0165 kulturisti a z\u00e1stancovia silov\u00fdch tr\u00e9ningov?\">Ktor\u00e9mu typu d\u00e1vaj\u00fa prednos\u0165 kulturisti a z\u00e1stancovia silov\u00fdch tr\u00e9ningov?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/#HIIT_trening_na_vonkajsom_ihrisku\" title=\"HIIT tr\u00e9ning na vonkaj\u0161om ihrisku\">HIIT tr\u00e9ning na vonkaj\u0161om ihrisku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/#HIIT_vs_kardio_%E2%80%93_kto_je_vitaz\" title=\"HIIT vs. kardio &#8211; kto je v\u00ed\u0165az?\">HIIT vs. kardio &#8211; kto je v\u00ed\u0165az?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Tr\u00e1pi v\u00e1s ot\u00e1zka, \u010di je pre v\u00e1s vhodnej\u0161ie <strong>klasick\u00e9 kardio <\/strong>alebo<strong> vysoko intenz\u00edvne intervalov\u00e9 tr\u00e9ningy?<\/strong> Ka\u017ed\u00e1 z t\u00fdchto aktiv\u00edt v sebe ukr\u00fdva <strong>mnoh\u00e9 zdravotn\u00e9 v\u00fdhody,<\/strong> no je skuto\u010dne d\u00f4le\u017eit\u00e9 vybra\u0165 si t\u00fa spr\u00e1vnu, ktor\u00e1 v\u00e1m<strong> sadne ako uliata. <\/strong>My v\u00e1m s t\u00fdm<strong> radi pom\u00f4\u017eeme!<\/strong><\/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_HIIT\"><\/span><strong>\u010co je to HIIT?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT, teda <strong><em>high-intensity interval training<\/em><\/strong> je forma intervalov\u00e9ho tr\u00e9ningu, ktor\u00fd vo v\u0161eobecnosti <strong>kombinuje kr\u00e1tke \u00faseky intenz\u00edvneho cvi\u010denia s kr\u00e1tkymi f\u00e1zami odpo\u010dinku<\/strong> alebo cvi\u010denia s ni\u017e\u0161ou intenzitou. Napr\u00edklad cvi\u010denie v r\u00e1mci HIIT programu <a href=\"https:\/\/gymbeam.sk\/blog\/tabata-trening\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tabata<\/a> zah\u0155\u0148a 20 sek\u00fand maxim\u00e1lneho \u00fasilia nasledovn\u00e9ho 10 sekundami odpo\u010dinku. Jeden okruh tabaty tak trv\u00e1 iba \u0161tyri min\u00faty.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri HIIT tr\u00e9ningu sa zv\u00e4\u010d\u0161a <strong>kombinuj\u00fa dva druhy cvi\u010den\u00ed &#8211; anaer\u00f3bny a odporov\u00fd tr\u00e9ning.<\/strong> Po\u010das v\u00fdbu\u0161n\u00e9ho intervalov\u00e9ho cvi\u010denia by mala by\u0165 <strong>srdcov\u00e1 frekvencia pribli\u017ene 80%<\/strong> nad r\u00e1mec priemeru, a to po dobu <strong>jednej a\u017e piatich min\u00fat.<\/strong> Po\u010das f\u00e1zy odpo\u010dinku by mala tepov\u00e1 frekvencia <strong>klesn\u00fa\u0165 na 20 %.<\/strong> Pri ur\u010dovan\u00ed srdcovej frekvencie po\u010das tr\u00e9ningu v\u00e1m bud\u00fa n\u00e1pomocn\u00e9 mera\u010de v podobe<strong> fitness hodiniek. <\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/IGI_9960-min-1124x750.jpg\" alt=\"\u010co je to HIIT?\" class=\"wp-image-178271\" style=\"width:843px;height:563px\" title=\"\u010co je to HIIT?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_9960-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_9960-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_9960-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_9960-min-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Definicia_kardia\"><\/span><strong>Defin\u00edcia kardia<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kardio je skratka pre <strong>kardiovaskul\u00e1rne cvi\u010denie.<\/strong> Je to forma <strong>cvi\u010denia s n\u00edzkou a\u017e vysokou intenzitou, <\/strong>a to v z\u00e1vislosti od<strong> typu cviku.<\/strong> Nako\u013eko na vykon\u00e1vanie tohto cvi\u010denia potrebuje telo <strong>dostato\u010dn\u00e9 mno\u017estvo kysl\u00edka, <\/strong>pova\u017euje sa za <strong>aer\u00f3bne cvi\u010denie. <\/strong>HIIT je naopak <strong>anaer\u00f3bnym cvi\u010den\u00edm. <\/strong>Po\u010das tradi\u010dn\u00e9ho kardio cvi\u010denia by sa mala <strong>srdcov\u00e1 frekvencia dr\u017ea\u0165 pribli\u017ene na 60 a\u017e 80%<\/strong> nad r\u00e1mec pokojovej \u00farovne.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00e4\u010d\u0161inu \u013eud\u00ed napadne pri slove <strong>kardio beh<\/strong>, av\u0161ak existuje cel\u00e1 \u0161k\u00e1la mo\u017enost\u00ed, ako je <strong>bicyklovanie, ly\u017eovanie, pl\u00e1vanie,<\/strong> alebo aj cviky s ni\u017e\u0161ou intenzitou, ako <strong>kajakovanie. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/rsz_\u0424\u043e\u0442\u043e_3-1124x749.jpg\" alt=\"efekt\u00edvny kardio tr\u00e9ning\" class=\"wp-image-178180\" style=\"width:843px;height:562px\" title=\"Defin\u00edcia kardia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rsz_\u0424\u043e\u0442\u043e_3-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rsz_\u0424\u043e\u0442\u043e_3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rsz_\u0424\u043e\u0442\u043e_3-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rsz_\u0424\u043e\u0442\u043e_3-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aky_je_rozdiel_medzi_aerobnym_a_anaerobnym_cvicenim\"><\/span><strong>Ak\u00fd je rozdiel medzi aer\u00f3bnym a anaer\u00f3bnym cvi\u010den\u00edm?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Aer\u00f3bne cvi\u010denie<\/strong> &#8211; intenz\u00edvne cvi\u010denie, ktor\u00e9 podporuje cirkul\u00e1ciu kysl\u00edka v krvi a je spojen\u00e9 so zv\u00fd\u0161enou r\u00fdchlos\u0165ou d\u00fdchania. Pr\u00edklady s\u00fa beh, pl\u00e1vanie \u010di jazda na bicykli.<\/li>\n\n\n\n<li><strong>Anaer\u00f3bne cvi\u010denie <\/strong>&#8211; doslova znamen\u00e1<em> \u201enepr\u00edtomnos\u0165 vzduchu\u201c<\/em> alebo <em>\u201ebez kysl\u00edka\u201c.<\/em> Pozost\u00e1va z kr\u00e1tkeho intenz\u00edvneho v\u00fdbuchu fyzickej aktivity, ako je \u0161print, kde spotreba kysl\u00edka prevy\u0161uje jeho pr\u00edsun. N\u00e1sledne je telo poh\u00e1\u0148an\u00e9 energiou ulo\u017eenou vo va\u0161ich svaloch prostredn\u00edctvom procesu naz\u00fdvan\u00e9ho glykol\u00fdza. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/107813845_3069983229790036_2578362984928213923_o-1124x750.jpg\" alt=\"Ak\u00fd je rozdiel medzi aer\u00f3bnym a anaer\u00f3bnym cvi\u010den\u00edm?\" class=\"wp-image-178245\" style=\"width:843px;height:563px\" title=\"Ak\u00fd je rozdiel medzi aer\u00f3bnym a anaer\u00f3bnym cvi\u010den\u00edm?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/107813845_3069983229790036_2578362984928213923_o-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/107813845_3069983229790036_2578362984928213923_o-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/107813845_3069983229790036_2578362984928213923_o-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/107813845_3069983229790036_2578362984928213923_o.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyhody_HIIT_treningov\"><\/span><strong>V\u00fdhody HIIT tr\u00e9ningov<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT m\u00e1 <strong>mno\u017estvo v\u00fdhod,<\/strong> a to najm\u00e4 pre \u013eud\u00ed, ktor\u00ed u\u017e maj\u00fa s <strong>cvi\u010den\u00edm nejak\u00e9 sk\u00fasenosti <\/strong>a vedia dobre <strong>zvl\u00e1da\u0165 n\u00e1hle zmeny intervalov. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[4] [5]<\/span><\/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\"><strong>Zlep\u0161uje \u010dinnosti srdca<\/strong><\/h3>\n\n\n\n<p>Jednou z <strong>najuzn\u00e1vanej\u0161\u00edch v\u00fdhod vysoko intervalov\u00e9ho tr\u00e9ningu<\/strong> je jeho<strong> pozit\u00edvny pr\u00ednos pre zdravie srdca.<\/strong> HIIT m\u00f4\u017ee pom\u00f4c\u0165 <strong>posilni\u0165 srdce,<\/strong> ako aj pom\u00f4c\u0165 k jeho skor\u0161iemu <strong>uzdraveniu u pacientov s kardiovaskul\u00e1rnymi ochoreniami. <\/strong>Navy\u0161e, m\u00f4\u017ee tie\u017e pom\u00f4c\u0165 <strong>zlep\u0161i\u0165 funkcie metabolizmu.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potvrdzuje to aj \u0161t\u00fadia z roku 2015, ktor\u00e1 zistila, \u017ee <strong>10-t\u00fd\u017ed\u0148ov\u00fd program HIIT tr\u00e9ningov <\/strong>priniesol <strong>kardiovaskul\u00e1rne a metabolick\u00e9 pr\u00ednosy <\/strong>u \u013eud\u00ed so srdcov\u00fdmi probl\u00e9mami a vysok\u00fdm krvn\u00fdm tlakom. In\u00fd v\u00fdskum zase preuk\u00e1zal, \u017ee HIIT je <strong>bezpe\u010dn\u00fd a efekt\u00edvny <\/strong>aj u pacientov s <strong>chronickou mozgovou pr\u00edhodou <\/strong>a u star\u0161\u00edch mu\u017eoch so sedav\u00fdm zamestnan\u00edm. [9] Vedci taktie\u017e zhodnotili a\u017e <strong>10 \u0161t\u00fadi\u00ed o benefitoch HIIT<\/strong> u star\u0161\u00edch jedincov so zdravotn\u00fdmi probl\u00e9mami, ako koron\u00e1rna art\u00e9ria, zlyhanie srdca, hypertenzia, metabolick\u00fd syndr\u00f3m a obezita. Metaanal\u00fdza t\u00fdchto \u0161t\u00fadi\u00ed odhalila, \u017ee sa u subjektov zapojen\u00fdch do HIIT tr\u00e9ningov<strong> zlep\u0161ili ich kardiorespira\u010dn\u00e9 zdatnosti, <\/strong>a to v porovnan\u00ed s cvi\u010den\u00edm so strednou intenzitou. <span style=\"color:#ff6600\" class=\"tadv-color\">[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1124x749.jpg\" alt=\"V\u00fdhody HIIT tr\u00e9ningov\" class=\"wp-image-178258\" style=\"width:843px;height:562px\" title=\"V\u00fdhody HIIT tr\u00e9ningov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Zlep\u0161uje hladiny VO2<\/strong><\/h3>\n\n\n\n<p>VO2 (maxim\u00e1lna r\u00fdchlos\u0165 spotreby kysl\u00edka) je jedn\u00fdm z najlep\u0161\u00edch ukazovate\u013eov aer\u00f3bnej v\u00fdkonnosti.<strong> <\/strong>Vyjadruje sa v <strong>mililitroch kysl\u00edka spotrebovan\u00e9ho za min\u00fatu \u010dinnosti<\/strong> a uprav\u00ed sa na telesn\u00fa hmotnos\u0165 v kilogramoch: <em>ml \/ kg \/ min.<\/em> HIIT tr\u00e9ningy preuk\u00e1zate\u013ene <strong>zlep\u0161uj\u00fa hladiny VO2.<\/strong> D\u00f4vodom je, \u017ee cvi\u010denie s vy\u0161\u0161ou intenzitou m\u00e1 za n\u00e1sledok<strong> v\u00e4\u010d\u0161ie naru\u0161enie homeost\u00e1zy tela, <\/strong>\u010do pri n\u00e1vrate na norm\u00e1lnu baz\u00e1lnu \u00farove\u0148 doslova<strong> vy\u017eaduje viac energie a kysl\u00edka.<\/strong> Vedci sa navy\u0161e domnievaj\u00fa, \u017ee VO2 je jedn\u00fdm z <strong>najlep\u0161\u00edch prediktorov celkov\u00e9ho zdravia.<\/strong> \u010c\u00edm lep\u0161ie na tom bude va\u0161e VO2, t\u00fdm<strong> r\u00fdchlej\u0161ie dok\u00e1\u017eete zvl\u00e1da\u0165 v\u0161etky druhy intenz\u00edvnych cvi\u010den\u00ed, <\/strong>\u010do pom\u00f4\u017ee <strong>predch\u00e1dza\u0165 srdcov\u00fdm chorob\u00e1m.<\/strong> D\u00f4kazom tejto te\u00f3rie je aj renomovan\u00e1 \u0161t\u00fadia, ktor\u00e1 sa zamerala na <strong>hladiny VO2 u \u00fa\u010dastn\u00edkov cvi\u010diacich na rotopede. <\/strong>T\u00ed striedali 20-sekundov\u00e9 vysoko intenz\u00edvne obdobia s 10-sekundov\u00fdmi f\u00e1zami oddychu. Celkovo takto cvi\u010dili 30 min\u00fat denne, \u010do sta\u010dilo na to, aby sa <strong>vidite\u013ene preuk\u00e1zalo zlep\u0161enie ich maxim\u00e1lneho VO2. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[10] [11]<\/span><\/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\"><strong>Zlep\u0161uje v\u00fdkon<\/strong><\/h3>\n\n\n\n<p>Nako\u013eko kardio cvi\u010denie<strong> zlep\u0161uje prim\u00e1rne aer\u00f3bny syst\u00e9m,<\/strong> HIIT stimuluje <strong>aer\u00f3bny a z\u00e1rove\u0148 aj anaer\u00f3bny syst\u00e9m.<\/strong> V\u010faka tomu m\u00e1 va\u0161e telo <strong>v\u00e4\u010d\u0161iu v\u00fddr\u017e a dosahuje lep\u0161ie v\u00fdsledky<\/strong> vo v\u0161etk\u00fdch form\u00e1ch cvi\u010deniach, bez oh\u013eadu na to, ak\u00e9 to s\u00fa. HIIT preto podporuje v\u00e1\u0161 v\u00fdkon aj pri <strong>dv\u00edhan\u00ed \u010diniek \u010di vykon\u00e1van\u00ed r\u00f4znych \u0161portov\u00fdch aktiv\u00edt. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/70814963_2407906922664340_5947799977131507712_o-1124x750.jpg\" alt=\"HIIT zlep\u0161uje v\u00fdkon\" class=\"wp-image-178219\" style=\"width:843px;height:563px\" title=\"HIIT zlep\u0161uje v\u00fdkon\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/70814963_2407906922664340_5947799977131507712_o-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/70814963_2407906922664340_5947799977131507712_o-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/70814963_2407906922664340_5947799977131507712_o-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/70814963_2407906922664340_5947799977131507712_o.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Zlep\u0161uje citlivos\u0165 na inzul\u00edn<\/strong><\/h3>\n\n\n\n<p>\u010c\u00edm je telo <strong>citlivej\u0161ie na inzul\u00edn,<\/strong> t\u00fdm viac ho potrebuje na <strong>zn\u00ed\u017eenie hladiny gluk\u00f3zy v krvi.<\/strong> S t\u00fdmto probl\u00e9mom vie efekt\u00edvne <strong>pom\u00f4c\u0165 aj vysoko intenz\u00edvne cvi\u010denie,<\/strong> nako\u013eko sa po\u010das neho <strong>hladina gluk\u00f3zy spotreb\u00fava r\u00fdchlej\u0161ie. <\/strong>HIIT preto m\u00f4\u017ee by\u0165 pr\u00ednosom aj pre <strong>pacientov s cukrovkou. <\/strong>Vedci sa domnievaj\u00fa, \u017ee <strong>fyzick\u00e9 aktivity s n\u00edzkou a\u017e strednou intenzitou,<\/strong> ako je napr\u00edklad ch\u00f4dza, <strong>nemusia by\u0165 dostato\u010dne siln\u00e9<\/strong> na zlep\u0161enie kardiorespira\u010dnej kond\u00edcie u \u013eud\u00ed trpiaci diabetom 2. typu. Intenz\u00edvnej\u0161ie cvi\u010denie na druhej strane m\u00f4\u017ee prinies\u0165<strong> lep\u0161ie v\u00fdsledky z h\u013eadiska kontroly glyk\u00e9mie.<\/strong> Rovnak\u00e1 \u0161t\u00fadia z\u00e1rove\u0148 preuk\u00e1zala <strong>pozit\u00edvny vplyv HIIT tr\u00e9ningu na krvn\u00fd tlak, ale aj reakciu na inzul\u00edn.<\/strong> T\u00e1to tr\u00e9ningov\u00e1 met\u00f3da m\u00f4\u017ee tie\u017e <strong>zv\u00fd\u0161i\u0165 citlivos\u0165 inzul\u00ednu<\/strong> na 24 a\u017e 48 hod\u00edn po cvi\u010den\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[6] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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\"><strong>Podporuje chudnutie<\/strong><\/h3>\n\n\n\n<p>V\u00fdskumy dokazuj\u00fa, \u017ee HIIT tr\u00e9ningy s\u00fa <strong>nesmierne efekt\u00edvne aj pokia\u013e ide o zni\u017eovanie telesnej hmotnosti.<\/strong> Pod\u013ea jednej \u0161t\u00fadie je dokonca HIIT <strong>lep\u0161ou alternat\u00edvou pre spa\u013eovanie kal\u00f3ri\u00ed, ako samostatn\u00e9 kardio.<\/strong> T\u00fato te\u00f3riu potvrdzuje aj \u010fal\u0161ia \u0161t\u00fadia, ktor\u00e1 sa zamerala na mu\u017eov vo veku 25 rokov trpiacich nadv\u00e1hou. Po 12 t\u00fd\u017ed\u0148och, kedy sa jedna skupina z\u00fa\u010dastnila <strong>pravideln\u00fdch 20-min\u00fatov\u00fdch HIIT cvi\u010den\u00ed <\/strong>a druh\u00e1 len klasick\u00e9ho 30-min\u00fatov\u00e9ho kardia, sa v prvej skupine zistil <strong>v\u00fdrazn\u00fd pokles v\u00e1hy a viscer\u00e1lneho tuku v bru\u0161nej dutine. <\/strong>Tieto zistenia teda nazna\u010duj\u00fa, \u017ee HIIT m\u00f4\u017ee pom\u00f4c\u0165 \u013eu\u010fom <strong>sp\u00e1li\u0165 viac kal\u00f3ri\u00ed v krat\u0161om \u010dase. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[13] [14] [15] [16]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdskumy navy\u0161e dokazuj\u00fa, \u017ee HIIT m\u00f4\u017ee by\u0165 pri <strong>zni\u017eovan\u00ed bru\u0161n\u00e9ho tuku \u00fa\u010dinnej\u0161\u00ed <\/strong>ako in\u00e9 typy cvi\u010denia.<span style=\"color:#ff6600\" class=\"tadv-color\"> [13] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/IMG_6981-min-1124x749.jpg\" alt=\"HIIT podporuje chudnutie\" class=\"wp-image-178285\" style=\"width:843px;height:562px\" title=\"HIIT podporuje chudnutie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG_6981-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG_6981-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG_6981-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG_6981-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nevyhody_HIIT\"><\/span><strong>Nev\u00fdhody HIIT<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c1no, aj HIIT tr\u00e9ningy <strong>maj\u00fa svoje nev\u00fdhody, <\/strong>\u010do je d\u00f4vodom, pre\u010do <strong>vysoko intenz\u00edvne cvi\u010denia nie s\u00fa pre ka\u017ed\u00e9ho. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/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\">\n<li><strong>Nie s\u00fa ur\u010den\u00e9 pre za\u010diato\u010dn\u00edkov &#8211; <\/strong>ak sa chcete naplno odda\u0165 vysoko intenz\u00edvnemu cvi\u010deniu, mali by ste najprv zvl\u00e1dnu\u0165 z\u00e1klady kardio tr\u00e9ningov. Z\u00e1rove\u0148, nie s\u00fa vhodn\u00e9 ani pre osoby, ktor\u00e9 sa zotavuj\u00fa so zranen\u00ed.<\/li>\n\n\n\n<li><strong>Vy\u0161\u0161ie riziko poranenia<\/strong> &#8211; cvi\u010denia s vysokou intenzitou, ako s\u00fa \u0161printy, plyometria alebo skoky nes\u00fa so sebou vysok\u00e9 riziko vzniku zranenia.<\/li>\n\n\n\n<li><strong>Riziko <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/pretrenovanie-fakt-alebo-mytus\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pretr\u00e9novania<\/strong><\/a><strong> &#8211; <\/strong>\u010dast\u00e9 cvi\u010denie HIIT m\u00f4\u017ee vies\u0165 k syndr\u00f3mu vyhorenia, preto by ste to s jeho cvi\u010den\u00edm nemali preh\u00e1\u0148a\u0165.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>HIIT by ste mali cvi\u010di\u0165, ak:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ste sk\u00fasen\u00fd cvi\u010denec<\/li>\n\n\n\n<li>sa chcete s\u00fastredi\u0165 na chudnutie a spa\u013eovanie v\u00e4\u010d\u0161ieho mno\u017estva kal\u00f3ri\u00ed za \u010do najkrat\u0161\u00ed \u010das<\/li>\n\n\n\n<li>preferujete krat\u0161ie tr\u00e9ningy<\/li>\n\n\n\n<li>chcete kombinova\u0165 r\u00f4zne cvi\u010denia a intenzity, aby ste o\u017eivili svoj tr\u00e9ning<\/li>\n\n\n\n<li>chcete r\u00fdchlej\u0161ie vybudova\u0165 vytrvalos\u0165<\/li>\n<\/ul>\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_kardia\"><\/span><strong>V\u00fdhody kardia<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To, \u017ee na svete existuje HIIT neznamen\u00e1, \u017ee by sa malo <strong>\u00faplne zab\u00fada\u0165 aj na klasick\u00e9 kardio. <\/strong>Pre\u010d\u00edtajte si nieko\u013eko d\u00f4vodov, pre\u010do by<strong> nemalo ch\u00fdba\u0165 vo va\u0161om tr\u00e9ningovom pl\u00e1ne.&nbsp;<\/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\"><strong>Zlep\u0161uje kardiovaskul\u00e1rne zdravie<\/strong><\/h3>\n\n\n\n<p>S\u00fa to pr\u00e1ve <strong>aer\u00f3bne cvi\u010denia, <\/strong>ktor\u00e9 lek\u00e1ri naj\u010dastej\u0161ie <strong>odpor\u00fa\u010daj\u00fa \u013eu\u010fom so srdcov\u00fdmi chorobami. <\/strong>Kardio toti\u017e <strong>posil\u0148uje srdce a pom\u00e1ha mu lep\u0161ie pumpova\u0165 krv v tele,<\/strong> \u010do n\u00e1sledne pom\u00e1ha udr\u017eiava\u0165 <strong>optim\u00e1lny krvn\u00fd tlak a hladinu dobr\u00e9ho HDL cholesterolu.<\/strong> Z\u00e1rove\u0148 tie\u017e pom\u00e1ha <strong>zni\u017eova\u0165 hladinu zl\u00e9ho LDL cholesterolu. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<strong> <\/strong>[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/hypertension-867855_1920-1124x749.jpg\" alt=\"Kardio cvi\u010denie zlep\u0161uje kardiovaskul\u00e1rne zdravie\" class=\"wp-image-178193\" style=\"width:843px;height:562px\" title=\"Kardio cvi\u010denie zlep\u0161uje kardiovaskul\u00e1rne zdravie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/hypertension-867855_1920-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/hypertension-867855_1920-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/hypertension-867855_1920-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/hypertension-867855_1920.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Reguluje hmotnos\u0165<\/strong><\/h3>\n\n\n\n<p>Je pravdou, \u017ee ak t\u00fa\u017eite schudn\u00fa\u0165, mali by ste sa <strong>zamera\u0165 na ak\u00fdko\u013evek druh pohybu \u010di \u0161portovej aktivity.<\/strong> V\u00fdnimkou nie je ani kardio, ktor\u00e9 sa navy\u0161e preuk\u00e1zalo ako<strong> skvel\u00fd n\u00e1stroj pri chudnut\u00ed. <\/strong>D\u00f4kazom je aj rozsiahla \u0161t\u00fadia, ktor\u00e1 sa zamerala na spa\u013eovanie kal\u00f3ri\u00ed u mu\u017eov aj \u017eien. T\u00ed behali na p\u00e1se so strednou intenzitou p\u00e4\u0165kr\u00e1t do t\u00fd\u017ed\u0148a po dobu 10 mesiacov. V\u00fdsledky uk\u00e1zali <strong>v\u00fdrazn\u00fd \u00fabytok na v\u00e1he,<\/strong> a to medzi 4,3 a 5,7% po\u010diato\u010dnej hmotnosti u oboch pohlav\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span> Z\u00e1rove\u0148 v\u0161ak plat\u00ed, \u017ee <strong>najefekt\u00edvnej\u0161\u00edm sp\u00f4sobom, ako dosiahnu\u0165 \u00fabytok hmotnosti je kombinova\u0165 kardio aj so silov\u00fdm tr\u00e9ningom. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[5] [19] <\/span>Pre\u010do je tomu tak sa dozviete v na\u0161om \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-posilnovanie-podporuje-chudnutie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ako posil\u0148ovanie podporuje chudnutie?<\/a>.<\/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\"><strong>R\u00fdchlej\u0161ie zotavenie<\/strong><\/h3>\n\n\n\n<p>Aj ke\u010f po\u010das HIIT tr\u00e9ningu <strong>cvi\u010d\u00edte krat\u0161ie, <\/strong>va\u0161e svaly s\u00fa o to viac<strong> nam\u00e1hanej\u0161ie a kladiete pr\u00edli\u0161n\u00fd tlak na srdce a telo. <\/strong>Z toho d\u00f4vodu sa z HIIT cvi\u010denia <strong>zotavujete ove\u013ea dlh\u0161ie<\/strong> ako z oby\u010dajn\u00e9ho kardio. S t\u00fdmto probl\u00e9mom v\u00e1m v\u0161ak m\u00f4\u017ee pom\u00f4c\u0165 aj<strong> dostato\u010dn\u00e1 predpr\u00edprava a n\u00e1sledn\u00fd stre\u010ding. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[5] [21]&nbsp;<\/span><\/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\"><strong>\u0160etr\u00ed hladiny glykog\u00e9nu<\/strong><\/h3>\n\n\n\n<p>Zatia\u013e \u010do pri vysoko intenz\u00edvnom cvi\u010den\u00ed<strong> telo nadmerne r\u00fdchlo spotrebuje hladiny glykog\u00e9nu<\/strong> ako zdroj energie, pri kardiu je to \u00faplne inak. Pri tr\u00e9ningu s ni\u017e\u0161ou intenzitou toti\u017e <strong>telo spa\u013euje glykog\u00e9n s mierou<\/strong> a energiu<strong> \u010derp\u00e1 aj z tukov\u00fdch z\u00e1sob.<\/strong> To v\u0161ak nevyhnutne neznamen\u00e1, \u017ee <strong>pri kardiu spa\u013eujete viac tuku,<\/strong> jednoducho v\u0161ak viete<strong> \u0161etri\u0165 zdroje glykog\u00e9nu. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[5]<strong> <\/strong>[21] <\/span><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/IMG-20190715-WA0001-1124x749.jpg\" alt=\"Kardio cvi\u010denie \u0161etr\u00ed hladiny glykog\u00e9nu\" class=\"wp-image-178206\" style=\"width:843px;height:562px\" title=\"Kardio cvi\u010denie \u0161etr\u00ed hladiny glykog\u00e9nu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG-20190715-WA0001-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG-20190715-WA0001-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG-20190715-WA0001-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG-20190715-WA0001.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nevyhody_kardio_cvicenia\"><\/span><strong>Nev\u00fdhody kardio cvi\u010denia<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u010casovo n\u00e1ro\u010dn\u00e9<\/strong> &#8211; ak si zvol\u00edte kardio namiesto HIIT tr\u00e9ningu, r\u00e1tajte s t\u00fdm, \u017ee cvi\u010denie v\u00e1m zaberie viac \u010dasu.&nbsp;<\/li>\n\n\n\n<li><strong>Riziko vzniku zranenia<\/strong> &#8211; opakovan\u00e9 pohyby po\u010das dlh\u0161ej doby m\u00f4\u017eu vies\u0165 k vzniku zranen\u00ed \u010di k\u0155\u010dov.<\/li>\n\n\n\n<li><strong>Nuda <\/strong>&#8211; nie ka\u017ed\u00fd je stvoren\u00fd na pomal\u00e9 cvi\u010denie s opakovan\u00fdmi pohybmi. Pre niekoho sa tak\u00e9to cvi\u010denie m\u00f4\u017ee zda\u0165 nudn\u00e9 a ne\u00fa\u010dinn\u00e9. Je preto potrebn\u00e9 druhy kardio cvi\u010den\u00ed pravidelne strieda\u0165.<\/li>\n\n\n\n<li><strong>Neposil\u0148ujete svaly<\/strong> &#8211; pri HIIT tr\u00e9ningu viete kombinova\u0165 aer\u00f3bne cvi\u010denie so silov\u00fdmi \u010di odporov\u00fdmi cvikmi. Pri kardiu v\u0161ak vykon\u00e1vate st\u00e1le ten ist\u00fd pohyb, \u010do m\u00f4\u017ee ma\u0165 s\u00edce n\u00e1sledok \u00fabytok v\u00e1hy, no nepom\u00f4\u017ee v\u00e1m posilni\u0165 svaly. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kardio by ste mali cvi\u010di\u0165, ak:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ste za\u010diato\u010dn\u00edci<\/li>\n\n\n\n<li>nem\u00f4\u017eete cvi\u010di\u0165 s ve\u013emi vysokou intenzitou<\/li>\n\n\n\n<li>tr\u00e9nujete na vytrvalostn\u00e9 preteky, ako je napr\u00edklad polmarat\u00f3n alebo marat\u00f3n<\/li>\n<\/ul>\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=\"Ktoremu_typu_davaju_prednost_kulturisti_a_zastancovia_silovych_treningov\"><\/span><strong>Ktor\u00e9mu typu d\u00e1vaj\u00fa prednos\u0165 kulturisti a z\u00e1stancovia silov\u00fdch tr\u00e9ningov?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokia\u013e ide o <strong>s\u00faboj HIIT vs. kardio,<\/strong> kulturisti a powerlifteri <strong>jednozna\u010dne preferuj\u00fa vysoko intenz\u00edvne tr\u00e9ningy.<\/strong> Jednou z v\u00fdhod, ktor\u00fa kulturisti z\u00edskavaj\u00fa z HIIT, je <strong>zv\u00fd\u0161en\u00e1 schopnos\u0165 tela eliminova\u0165 tvorbu kyseliny mlie\u010dnej. <\/strong>Nedostatok kysl\u00edka v svaloch sp\u00f4sobuje, \u017ee sa v nich hromad\u00ed kyselina mlie\u010dna, ktor\u00e1 <strong>unavuje svaly. <\/strong>Opakovan\u00edm<strong> anaer\u00f3bnych cvi\u010den\u00ed,<\/strong> ako je HIIT \u010di dv\u00edhanie \u0165a\u017ek\u00fdch v\u00e1h, je v\u0161ak telo schopn\u00e9 <strong>budova\u0165 si toleranciu a eliminova\u0165 hromadenie kyseliny mlie\u010dnej v svaloch, <\/strong>\u010do v kone\u010dnom d\u00f4sledku vedie k <strong>zv\u00fd\u0161eniu svalovej hmoty a sily. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[5] [21]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dokonca aj v <strong>zlatej \u00e9re kulturistiky<\/strong> bolo vysoko intenz\u00edvne intervalov\u00e9 cvi\u010denie s\u00fa\u010das\u0165ou tr\u00e9ningov tak\u00fdch hviezd, ako <strong>Serge Nubret, Franco Columbu, Mike Mentzer, Casey Viator a Lou Ferrigno.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"><strong> <\/strong>[21]<strong> <\/strong><\/span>Ak chcete vedie\u0165, ako na HIIT tr\u00e9ning, a ak\u00e9 \u010fal\u0161ie benefity z neho vypl\u00fdvaj\u00fa, pre\u010d\u00edtajte si aj n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">8-t\u00fd\u017ed\u0148ov\u00fd HIIT tr\u00e9ning na efekt\u00edvne spa\u013eovanie tukov<\/a>.<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"HIIT_trening_na_vonkajsom_ihrisku\"><\/span>HIIT tr\u00e9ning na vonkaj\u0161om ihrisku<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"HIIT tr\u00e9ning na vonkaj\u0161om ihrisku I Street Workout I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/oMy8HUaSl7g?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"HIIT_vs_kardio_%E2%80%93_kto_je_vitaz\"><\/span><strong>HIIT vs. kardio &#8211; kto je v\u00ed\u0165az?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT aj kardio tr\u00e9ningy maj\u00fa svoje <strong>v\u00fdhody aj nev\u00fdhody. <\/strong>Z\u00e1le\u017e\u00ed v\u0161ak len na v\u00e1s, <strong>va\u0161ej kond\u00edcii a cie\u013eoch, <\/strong>ktor\u00fd druh cvi\u010denia je<strong> pre<\/strong> <strong>v\u00e1s ten najvhodnej\u0161\u00ed.<\/strong> Ak nie ste za\u010diato\u010dn\u00edci a va\u0161ou<strong> snahou je schudn\u00fa\u0165 a z\u00e1rove\u0148 posilni\u0165 svalstvo<\/strong> za \u010do najkrat\u0161\u00ed \u010das, jednozna\u010dne je pre v\u00e1s <strong>vhodn\u00e9 HIIT cvi\u010denie. <\/strong>Ak v\u0161ak preferujete <strong>pomal\u0161ie cvi\u010denie,<\/strong> s ktor\u00fdm dosiahnete<strong> \u00fabytok hmotnosti postupne, <\/strong>je pre v\u00e1s <strong>kardio ako stvoren\u00e9.<\/strong> Najlep\u0161ie je v\u0161ak <strong>kombinova\u0165 obe formy intenz\u00edvneho cvi\u010denia, <\/strong>nako\u013eko t\u00fdm <strong>podpor\u00edte spr\u00e1vny srdcov\u00fd rytmus.<\/strong> Pam\u00e4tajte tie\u017e, \u017ee <strong>ak\u00fdko\u013evek druh fyzickej aktivity <\/strong>je pre v\u00e1s ove\u013ea lep\u0161ou vo\u013ebou, ako len vysed\u00e1vanie a ni\u010dnerobenie.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ktor\u00e9mu cvi\u010deniu d\u00e1vate prednos\u0165 vy? Ste sk\u00f4r <strong>pr\u00edvr\u017eencom kardia alebo vysoko intenz\u00edvnych intervalov\u00fdch tr\u00e9ningov? <\/strong>Pode\u013ete sa s nami o svoj<strong> n\u00e1zor v koment\u00e1roch.<\/strong> Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, nezabudnite ho podpori\u0165 <strong>zdie\u013ean\u00edm.&nbsp;<\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\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>Tr\u00e1pi v\u00e1s ot\u00e1zka, \u010di je pre v\u00e1s vhodnej\u0161ie klasick\u00e9 kardio alebo vysoko intenz\u00edvne intervalov\u00e9 tr\u00e9ningy? Ka\u017ed\u00e1 z t\u00fdchto aktiv\u00edt v sebe ukr\u00fdva mnoh\u00e9 zdravotn\u00e9 v\u00fdhody, no je skuto\u010dne d\u00f4le\u017eit\u00e9 vybra\u0165 si t\u00fa spr\u00e1vnu, ktor\u00e1 v\u00e1m sadne ako uliata. My v\u00e1m s t\u00fdm radi pom\u00f4\u017eeme!<\/p>\n","protected":false},"author":22,"featured_media":178459,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6046,6108,6152,6062],"filter_section":[],"filter_attribute":[13022],"class_list":{"0":"post-178178","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-chudnutie","9":"tag-hiit-trening","10":"tag-kardio","11":"tag-trening","12":"filter_attribute-domaci-trening-a-hiit","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Klasick\u00e9 kardio alebo HIIT tr\u00e9ning - \u010do spa\u013euje tuk lep\u0161ie? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"HIIT alebo kardio - ktor\u00e9 z nich je efekt\u00edvnej\u0161ie? 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