{"id":181390,"date":"2020-08-26T11:41:08","date_gmt":"2020-08-26T09:41:08","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=181390"},"modified":"2021-02-11T17:36:46","modified_gmt":"2021-02-11T16:36:46","slug":"klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/","title":{"rendered":"Klasick\u00e9 kardio nebo HIIT tr\u00e9nink &#8211; co spaluje tuk l\u00e9pe?"},"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\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/#Co_je_to_HIIT\" title=\"Co je to HIIT?\">Co 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.cz\/blog\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/#Definice_kardia\" title=\"Definice kardia\">Definice 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.cz\/blog\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/#Jaky_je_rozdil_mezi_aerobnim_a_anaerobnim_cvicenim\" title=\"Jak\u00fd je rozd\u00edl mezi aerobn\u00edm a anaerobn\u00edm cvi\u010den\u00edm?&nbsp;\">Jak\u00fd je rozd\u00edl mezi aerobn\u00edm a anaerobn\u00edm cvi\u010den\u00edm?&nbsp;<\/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\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/#Vyhody_HIIT_treninku\" title=\"V\u00fdhody HIIT tr\u00e9nink\u016f\">V\u00fdhody HIIT tr\u00e9nink\u016f<\/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\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/#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.cz\/blog\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/#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.cz\/blog\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/#Nevyhody_kardio_cviceni\" title=\"Nev\u00fdhody kardio cvi\u010den\u00ed\">Nev\u00fdhody kardio cvi\u010den\u00ed<\/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.cz\/blog\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/#Kteremu_typu_davaji_prednost_kulturiste_a_zastanci_silovych_treninku\" title=\"Kter\u00e9mu typu d\u00e1vaj\u00ed p\u0159ednost kulturist\u00e9 a zast\u00e1nci silov\u00fdch tr\u00e9nink\u016f?&nbsp;\">Kter\u00e9mu typu d\u00e1vaj\u00ed p\u0159ednost kulturist\u00e9 a zast\u00e1nci silov\u00fdch tr\u00e9nink\u016f?&nbsp;<\/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.cz\/blog\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/#HIIT_vs_kardio_%E2%80%93_kdo_je_vitez\" title=\"HIIT vs. kardio &#8211; kdo je v\u00edt\u011bz?\">HIIT vs. kardio &#8211; kdo je v\u00edt\u011bz?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Tr\u00e1p\u00ed v\u00e1s ot\u00e1zka, zda je pro v\u00e1s vhodn\u011bj\u0161\u00ed&nbsp;<strong>klasick\u00e9 kardio&nbsp;<\/strong>nebo&nbsp;<strong>vysoce intenzivn\u00ed intervalov\u00e9 tr\u00e9ninky?&nbsp;<\/strong>Ka\u017ed\u00e1 z t\u011bchto aktivit v sob\u011b ukr\u00fdv\u00e1&nbsp;<strong>mnoh\u00e9 zdravotn\u00ed v\u00fdhody,&nbsp;<\/strong>ale je skute\u010dn\u011b d\u016fle\u017eit\u00e9 vybrat si tu spr\u00e1vnou, kter\u00e1 v\u00e1m&nbsp;<strong>sedne jako ulit\u00e1.&nbsp;<\/strong>My v\u00e1m s t\u00edm&nbsp;<strong>r\u00e1di pom\u016f\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>Co je to HIIT?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT, tedy&nbsp;<strong><em>high-intensity interval training&nbsp;<\/em><\/strong>je forma intervalov\u00e9ho tr\u00e9ninku, kter\u00fd obecn\u011b <strong>kombinuje kr\u00e1tk\u00e9 \u00faseky intenzivn\u00edho cvi\u010den\u00ed s kr\u00e1tk\u00fdmi f\u00e1zemi odpo\u010dinku&nbsp;<\/strong>nebo cvi\u010den\u00ed s ni\u017e\u0161\u00ed intenzitou.&nbsp;Nap\u0159\u00edklad cvi\u010den\u00ed v r\u00e1mci HIIT programu&nbsp;<a href=\"https:\/\/gymbeam.cz\/blog\/tabata-trenink\/\" target=\"_blank\" aria-label=\"Tabata (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tabata<\/a> zahrnuje 20 sekund maxim\u00e1ln\u00edho \u00fasil\u00ed a n\u00e1sledn\u011b 10 sekund odpo\u010dinku.&nbsp;Jeden okruh tabaty tak trv\u00e1 pouze \u010dty\u0159i minuty.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i HIIT tr\u00e9ninku se v\u011bt\u0161inou&nbsp;<strong>kombinuj\u00ed dva druhy cvi\u010den\u00ed &#8211; anaerobn\u00ed a odporov\u00fd tr\u00e9nink. <\/strong>B\u011bhem v\u00fdbu\u0161n\u00e9ho intervalov\u00e9ho cvi\u010den\u00ed by m\u011bla b\u00fdt&nbsp;<strong>srde\u010dn\u00ed frekvence p\u0159ibli\u017en\u011b 80% <\/strong>nad r\u00e1mec pr\u016fm\u011bru, a to po dobu&nbsp;<strong>jedn\u00e9 a\u017e p\u011bti minut. <\/strong>B\u011bhem f\u00e1ze odpo\u010dinku by m\u011bla tepov\u00e1 frekvence&nbsp;<strong>klesnout na 20%.&nbsp;<\/strong>P\u0159i ur\u010dov\u00e1n\u00ed srde\u010dn\u00ed frekvence b\u011bhem tr\u00e9ninku v\u00e1m budou n\u00e1pomocn\u00e9 m\u011b\u0159i\u010de v podob\u011b&nbsp;<strong>fitness hodinek.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/IGI_9960-min-1124x750.jpg\" alt=\"Co je to HIIT?\" class=\"wp-image-178271\" width=\"843\" height=\"563\" title=\"Co 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Definice_kardia\"><\/span><strong>Definice kardia<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kardio je zkratka pro&nbsp;<strong>kardiovaskul\u00e1rn\u00ed cvi\u010den\u00ed.&nbsp;<\/strong>Je to forma&nbsp;<strong>cvi\u010den\u00ed s n\u00edzkou a\u017e vysokou intenzitou,&nbsp;<\/strong>a to v z\u00e1vislosti na&nbsp;<strong>typu cviku.&nbsp;<\/strong>Proto\u017ee k proveden\u00ed tohoto cvi\u010den\u00ed pot\u0159ebuje t\u011blo <strong>dostate\u010dn\u00e9 mno\u017estv\u00ed kysl\u00edku,&nbsp;<\/strong>pova\u017euje se za&nbsp;<strong>aerobn\u00ed cvi\u010den\u00ed.&nbsp;<\/strong>HIIT je naopak&nbsp;<strong>anaerobn\u00edm cvi\u010den\u00edm.&nbsp;<\/strong>B\u011bhem tradi\u010dn\u00edho kardio cvi\u010den\u00ed by se m\u011bla&nbsp;<strong>srde\u010dn\u00ed frekvence dr\u017eet p\u0159ibli\u017en\u011b na 60 a\u017e 80%&nbsp;<\/strong>nad r\u00e1mec klidov\u00e9 \u00farovn\u011b.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u011bt\u0161inu lid\u00ed napadne p\u0159i slov\u011b&nbsp;<strong>kardio b\u011bh<\/strong>, av\u0161ak existuje cel\u00e1 \u0161k\u00e1la mo\u017enost\u00ed, jako je <strong>cyklistika, ly\u017eov\u00e1n\u00ed, plav\u00e1n\u00ed,&nbsp;<\/strong>nebo tak\u00e9 cviky s ni\u017e\u0161\u00ed intenzitou, jako&nbsp;<strong>kajakov\u00e1n\u00ed.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" 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<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/rsz_\u0424\u043e\u0442\u043e_3-1124x749.jpg\" alt=\"efektivn\u00ed kardio tr\u00e9nink\" class=\"wp-image-178180\" width=\"843\" height=\"562\" title=\"efektivn\u00ed kardio tr\u00e9nink\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jaky_je_rozdil_mezi_aerobnim_a_anaerobnim_cvicenim\"><\/span><strong>Jak\u00fd je rozd\u00edl mezi aerobn\u00edm a anaerobn\u00edm cvi\u010den\u00edm?&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Aerobn\u00ed cvi\u010den\u00ed&nbsp;<\/strong>&#8211; intenzivn\u00ed cvi\u010den\u00ed, kter\u00e9 podporuje cirkulaci kysl\u00edku v krvi a je spojeno se zv\u00fd\u0161enou rychlost\u00ed d\u00fdch\u00e1n\u00ed.&nbsp;P\u0159\u00edklady jsou b\u011bh, plav\u00e1n\u00ed \u010di j\u00edzda na kole.<\/li><li><strong>Anaerobn\u00ed cvi\u010den\u00ed&nbsp;<\/strong>&#8211; doslova znamen\u00e1&nbsp;<em>,,nep\u0159\u00edtomnost vzduchu&#8221;&nbsp;<\/em>nebo&nbsp;<em>,,bez kysl\u00edku&#8221;. <\/em>Sest\u00e1v\u00e1 z kr\u00e1tk\u00e9ho intenzivn\u00edho v\u00fdbuchu fyzick\u00e9 aktivity, jako je sprint, kde spot\u0159eba kysl\u00edku p\u0159evy\u0161uje jeho p\u0159\u00edsun.&nbsp;N\u00e1sledn\u011b je t\u011blo poh\u00e1n\u011bno energi\u00ed ulo\u017eenou ve va\u0161ich svalech prost\u0159ednictv\u00edm procesu naz\u00fdvan\u00e9ho glykol\u00fdza.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/107813845_3069983229790036_2578362984928213923_o-1124x750.jpg\" alt=\"Jak\u00fd je rozd\u00edl mezi aerobn\u00edm a anaerobn\u00edm cvi\u010den\u00edm?\" class=\"wp-image-178245\" width=\"843\" height=\"563\" title=\"Jak\u00fd je rozd\u00edl mezi aerobn\u00edm a anaerobn\u00edm 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyhody_HIIT_treninku\"><\/span><strong>V\u00fdhody HIIT tr\u00e9nink\u016f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT m\u00e1&nbsp;<strong>mnoho v\u00fdhod,&nbsp;<\/strong>a to zejm\u00e9na pro lidi, kte\u0159\u00ed ji\u017e maj\u00ed s&nbsp;<strong>cvi\u010den\u00edm n\u011bjak\u00e9 zku\u0161enosti&nbsp;<\/strong>a um\u00ed dob\u0159e&nbsp;<strong>zvl\u00e1dat n\u00e1hl\u00e9 zm\u011bny interval\u016f.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Zlep\u0161uje \u010dinnost srdce<\/strong><\/h3>\n\n\n\n<p>Jednou z&nbsp;<strong>nejuzn\u00e1van\u011bj\u0161\u00edch v\u00fdhod vysoce intervalov\u00e9ho tr\u00e9ninku&nbsp;<\/strong>je jeho&nbsp;<strong>pozitivn\u00ed p\u0159\u00ednos pro zdrav\u00ed srdce.&nbsp;<\/strong>HIIT m\u016f\u017ee pomoci&nbsp;<strong>pos\u00edlit srdce,&nbsp;<\/strong>stejn\u011b tak i pomoci k jeho d\u0159\u00edv\u011bj\u0161\u00edmu <strong>uzdraven\u00ed u pacient\u016f s kardiovaskul\u00e1rn\u00edmi onemocn\u011bn\u00edmi.&nbsp;<\/strong>Nav\u00edc m\u016f\u017ee tak\u00e9 pomoci <strong>zlep\u0161it funkce metabolismu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potvrzuje to i studie z roku 2015, kter\u00e1 zjistila, \u017ee&nbsp;<strong>10-t\u00fddenn\u00ed program HIIT tr\u00e9nink\u016f <\/strong>p\u0159inesl <strong>kardiovaskul\u00e1rn\u00ed a metabolick\u00e9 p\u0159\u00ednosy&nbsp;<\/strong>u lid\u00ed se srde\u010dn\u00edmi pot\u00ed\u017eemi a vysok\u00fdm krevn\u00edm tlakem.&nbsp;Jin\u00fd v\u00fdzkum zase prok\u00e1zal, \u017ee HIIT je&nbsp;<strong>bezpe\u010dn\u00fd a efektivn\u00ed&nbsp;<\/strong>i u pacient\u016f s <strong>chronickou mozkovou p\u0159\u00edhodou&nbsp;<\/strong>a u star\u0161\u00edch mu\u017e\u016f se sedav\u00fdm zam\u011bstn\u00e1n\u00edm. <span style=\"color: #ff6600;\">[9]<\/span> V\u011bdci tak\u00e9 zhodnotili a\u017e&nbsp;<strong>10 studi\u00ed o benefitech HIIT&nbsp;<\/strong>u star\u0161\u00edch jedinc\u016f se zdravotn\u00edmi probl\u00e9my, jako koron\u00e1rn\u00ed arterie, srde\u010dn\u00ed selh\u00e1n\u00ed, hypertenze, metabolick\u00fd syndrom a obezita.&nbsp;Metaanal\u00fdza t\u011bchto studi\u00ed odhalila, \u017ee se u subjekt\u016f zapojen\u00fdch&nbsp;do HIIT tr\u00e9nink\u016f&nbsp;<strong>zlep\u0161ily jejich kardiorespira\u010dn\u00ed zdatnosti,&nbsp;<\/strong>a to ve srovn\u00e1n\u00ed s cvi\u010den\u00edm se st\u0159edn\u00ed intenzitou.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1124x749.jpg\" alt=\"V\u00fdhody HIIT tr\u00e9nink\u016f\" class=\"wp-image-178258\" width=\"843\" height=\"562\" title=\"V\u00fdhody HIIT tr\u00e9nink\u016f\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Zlep\u0161uje hladiny VO2<\/strong><\/h3>\n\n\n\n<p>VO2 (maxim\u00e1ln\u00ed rychlost spot\u0159eby kysl\u00edku) je jedn\u00edm z nejlep\u0161\u00edch ukazatel\u016f aerobn\u00ed v\u00fdkonnosti.&nbsp;Vyjad\u0159uje se v&nbsp;<strong>mililitrech kysl\u00edku spot\u0159ebovan\u00e9ho za minutu \u010dinnosti&nbsp;<\/strong>a uprav\u00ed se na t\u011blesnou hmotnost v kilogramech:&nbsp;<em>ml \/ kg \/ min.&nbsp;<\/em>HIIT tr\u00e9ninky prokazateln\u011b&nbsp;<strong>zlep\u0161uj\u00ed hladiny VO2.&nbsp;<\/strong>D\u016fvodem je, \u017ee cvi\u010den\u00ed s vy\u0161\u0161\u00ed intenzitou m\u00e1 za n\u00e1sledek&nbsp;<strong>v\u011bt\u0161\u00ed naru\u0161en\u00ed homeost\u00e1zy t\u011bla,&nbsp;<\/strong>co\u017e p\u0159i n\u00e1vratu na norm\u00e1ln\u00ed baz\u00e1ln\u00ed \u00farove\u0148 doslova&nbsp;<strong>vy\u017eaduje v\u00edce energie a kysl\u00edku.&nbsp;<\/strong>V\u011bdci se nav\u00edc domn\u00edvaj\u00ed, \u017ee VO2 je jedn\u00edm z&nbsp;<strong>nejlep\u0161\u00edch prediktor\u016f celkov\u00e9ho zdrav\u00ed. <\/strong>\u010c\u00edm l\u00e9pe na tom bude va\u0161e VO2, t\u00edm&nbsp;<strong>rychleji dok\u00e1\u017eete zvl\u00e1dat v\u0161echny druhy intenzivn\u00edch cvi\u010den\u00ed,&nbsp;<\/strong>co\u017e pom\u016f\u017ee&nbsp;<strong>p\u0159edch\u00e1zet srde\u010dn\u00edm chorob\u00e1m. <\/strong>D\u016fkazem t\u00e9to teorie je i renomovan\u00e1 studie, kter\u00e1 se zam\u011b\u0159ila na&nbsp;<strong>hladiny VO2 u \u00fa\u010dastn\u00edk\u016f cvi\u010d\u00edc\u00edch na rotopedu.&nbsp;<\/strong>Ti st\u0159\u00eddali 20-sekundov\u00e9 vysoce intenzivn\u00ed obdob\u00ed s 10-sekundov\u00fdmi f\u00e1zemi odpo\u010dinku. Celkov\u011b takto cvi\u010dili 30 minut denn\u011b, co\u017e sta\u010dilo na to, aby se&nbsp;<strong>viditeln\u011b prok\u00e1zalo zlep\u0161en\u00ed jejich maxim\u00e1ln\u00edho VO2.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[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>Jeliko\u017e kardio cvi\u010den\u00ed&nbsp;<strong>zlep\u0161uje prim\u00e1rn\u011b aerobn\u00ed syst\u00e9m,&nbsp;<\/strong>HIIT stimuluje&nbsp;<strong>aerobn\u00ed a z\u00e1rove\u0148 i anaerobn\u00ed syst\u00e9m.&nbsp;<\/strong>D\u00edky tomu m\u00e1 va\u0161e t\u011blo&nbsp;<strong>v\u011bt\u0161\u00ed v\u00fddr\u017e a dosahuje lep\u0161\u00edch v\u00fdsledk\u016f <\/strong>ve v\u0161ech form\u00e1ch cvi\u010den\u00ed, bez ohledu na to, jak\u00e1 to jsou.&nbsp;HIIT proto podporuje v\u00e1\u0161 v\u00fdkon i p\u0159i&nbsp;<strong>zved\u00e1n\u00ed \u010dinek \u010di prov\u00e1d\u011bn\u00ed r\u016fzn\u00fdch sportovn\u00edch aktivit.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/70814963_2407906922664340_5947799977131507712_o-1124x750.jpg\" alt=\"HIIT zlep\u0161uje v\u00fdkon\" class=\"wp-image-178219\" width=\"843\" height=\"563\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Zlep\u0161uje citlivost na inzul\u00edn<\/strong><\/h3>\n\n\n\n<p>\u010c\u00edm je t\u011blo&nbsp;<strong>citliv\u011bj\u0161\u00ed na inzul\u00edn,&nbsp;<\/strong>t\u00edm v\u00edce ho pot\u0159ebuje na&nbsp;<strong>sn\u00ed\u017een\u00ed hladiny gluk\u00f3zy v krvi.&nbsp;<\/strong>S t\u00edmto probl\u00e9mem m\u016f\u017ee efektivn\u011b&nbsp;<strong>pomoci i vysoce intenzivn\u00ed cvi\u010den\u00ed,&nbsp;<\/strong>jeliko\u017e se b\u011bhem n\u011bj <strong>hladina gluk\u00f3zy spot\u0159ebov\u00e1v\u00e1 rychleji.&nbsp;<\/strong>HIIT proto m\u016f\u017ee b\u00fdt p\u0159\u00ednosem i pro&nbsp;<strong>pacienty s cukrovkou. <\/strong>V\u011bdci se domn\u00edvaj\u00ed, \u017ee&nbsp;<strong>fyzick\u00e9 aktivity s n\u00edzkou a\u017e st\u0159edn\u00ed intenzitou,&nbsp;<\/strong>jako je nap\u0159\u00edklad ch\u016fze,&nbsp;<strong>nemus\u00ed b\u00fdt dostate\u010dn\u011b siln\u00e9&nbsp;<\/strong>na zlep\u0161en\u00ed kardiorespira\u010dn\u00ed kondice u lid\u00ed trp\u00edc\u00edch diabetem 2. typu.&nbsp;Intenzivn\u011bj\u0161\u00ed cvi\u010den\u00ed na druh\u00e9 stran\u011b m\u016f\u017ee p\u0159in\u00e9st&nbsp;<strong>lep\u0161\u00ed v\u00fdsledky z hlediska kontroly glyk\u00e9mie.&nbsp;<\/strong>Stejn\u00e1 studie z\u00e1rove\u0148 prok\u00e1zala&nbsp;<strong>pozitivn\u00ed vliv HIIT tr\u00e9ninku na krevn\u00ed tlak, ale i reakci na inzul\u00edn.&nbsp;<\/strong>Tato tr\u00e9ninkov\u00e1 metoda m\u016f\u017ee tak\u00e9&nbsp;<strong>zv\u00fd\u0161it citlivost inzul\u00ednu&nbsp;<\/strong>na 24 a\u017e 48 hodin po cvi\u010den\u00ed.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[6] [12]<\/span><\/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=\"28324,28936,44248,3738,28792,1562,8350,8350\" ><\/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<h3 class=\"wp-block-heading\"><strong>Podporuje hubnut\u00ed<\/strong><\/h3>\n\n\n\n<p>V\u00fdzkumy dokazuj\u00ed, \u017ee HIIT tr\u00e9ninky jsou&nbsp;<strong>nesm\u00edrn\u011b efektivn\u00ed i pokud jde o sni\u017eov\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti.&nbsp;<\/strong>Podle jedn\u00e9 studie je dokonce HIIT&nbsp;<strong>lep\u0161\u00ed alternativou pro spalov\u00e1n\u00ed kalori\u00ed ne\u017e samostatn\u00e9 kardio.&nbsp;<\/strong>Tuto teorii potvrzuje i dal\u0161\u00ed studie, kter\u00e1 se zam\u011b\u0159ila na mu\u017ee ve v\u011bku 25 let, kte\u0159\u00ed trp\u00ed nadv\u00e1hou.&nbsp;Po 12 t\u00fddnech, kdy se jedna skupina z\u00fa\u010dastnila <strong>pravideln\u00fdch 20 minutov\u00fdch HIIT cvi\u010den\u00ed&nbsp;<\/strong>a druh\u00e1 pouze klasick\u00e9ho 30 minutov\u00e9ho kardia, se v prvn\u00ed skupin\u011b zjistil&nbsp;<strong>v\u00fdrazn\u00fd pokles v\u00e1hy a viscer\u00e1ln\u00edho tuku v b\u0159i\u0161n\u00ed dutin\u011b.&nbsp;<\/strong>Tato zji\u0161t\u011bn\u00ed tedy nazna\u010duj\u00ed, \u017ee HIIT m\u016f\u017ee pomoci lidem&nbsp;<strong>sp\u00e1lit v\u00edce kalori\u00ed v krat\u0161\u00edm \u010dase.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[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\u00fdzkumy nav\u00edc dokazuj\u00ed, \u017ee HIIT m\u016f\u017ee b\u00fdt p\u0159i&nbsp;<strong>sni\u017eov\u00e1n\u00ed b\u0159i\u0161n\u00edho tuku \u00fa\u010dinn\u011bj\u0161\u00ed&nbsp;<\/strong>ne\u017e jin\u00e9 typy cvi\u010den\u00ed.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[13] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/IMG_6981-min-1124x749.jpg\" alt=\"HIIT podporuje hubnut\u00ed\" class=\"wp-image-178285\" width=\"843\" height=\"562\" title=\"HIIT podporuje hubnut\u00ed\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\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>Ano, i HIIT tr\u00e9ninky&nbsp;<strong>maj\u00ed sv\u00e9 nev\u00fdhody,&nbsp;<\/strong>co\u017e je d\u016fvodem, pro\u010d&nbsp;<strong>vysoce intenzivn\u00ed cvi\u010den\u00ed nejsou pro ka\u017ed\u00e9ho.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[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\"><li><strong>Nejsou ur\u010deny pro za\u010d\u00e1te\u010dn\u00edky &#8211;&nbsp;<\/strong>pokud se chcete naplno oddat vysoce intenzivn\u00edmu cvi\u010den\u00ed, m\u011bli byste nejprve zvl\u00e1dnout z\u00e1klady kardio tr\u00e9nink\u016f.&nbsp;Z\u00e1rove\u0148 nejsou vhodn\u00e9 ani pro osoby, kter\u00e9 se zotavuj\u00ed se zran\u011bn\u00ed.<\/li><li><strong>Vy\u0161\u0161\u00ed riziko poran\u011bn\u00ed&nbsp;<\/strong>&#8211; cvi\u010den\u00ed s vysokou intenzitou, jako jsou sprinty, plyometrie nebo skoky, nesou s sebou vysok\u00e9 riziko vzniku zran\u011bn\u00ed.<\/li><li><strong>Riziko <a href=\"https:\/\/gymbeam.cz\/blog\/pretrenovani-fakt-nebo-mytus\/\" target=\"_blank\" aria-label=\"p\u0159etr\u00e9nov\u00e1n\u00ed (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0159etr\u00e9nov\u00e1n\u00ed<\/a>&nbsp;&#8211; <\/strong>\u010dast\u00e9 cvi\u010den\u00ed HIIT m\u016f\u017ee v\u00e9st k syndromu vyho\u0159en\u00ed, proto byste to s jeho cvi\u010den\u00edm nem\u011bli p\u0159eh\u00e1n\u011bt.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>HIIT byste m\u011bli cvi\u010dit, pokud:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>jste zku\u0161en\u00fd cvi\u010denec<\/li><li>se chcete soust\u0159edit na hubnut\u00ed a spalov\u00e1n\u00ed v\u011bt\u0161\u00edho mno\u017estv\u00ed kalori\u00ed za co nejkrat\u0161\u00ed dobu<\/li><li>preferujete krat\u0161\u00ed tr\u00e9ninky<\/li><li>chcete kombinovat r\u016fzn\u00e1 cvi\u010den\u00ed a intenzity, abyste o\u017eivili sv\u016fj tr\u00e9nink<\/li><li>chcete rychleji vybudovat vytrvalost&nbsp;<\/li><\/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>Neznamen\u00e1, kdy\u017e na sv\u011bt\u011b existuje HIIT, \u017ee by se m\u011blo&nbsp;<strong>zcela zapom\u00ednat i na klasick\u00e9 kardio. <\/strong>P\u0159e\u010dt\u011bte si n\u011bkolik d\u016fvod\u016f, pro\u010d by&nbsp;<strong>nem\u011blo chyb\u011bt ve va\u0161em tr\u00e9ninkov\u00e9m pl\u00e1nu.<\/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\u00e1rn\u00ed zdrav\u00ed<\/strong><\/h3>\n\n\n\n<p>Jsou to pr\u00e1v\u011b&nbsp;<strong>aerobn\u00ed cvi\u010den\u00ed,&nbsp;<\/strong>kter\u00e1 l\u00e9ka\u0159i nej\u010dast\u011bji&nbsp;<strong>doporu\u010duj\u00ed lidem se srde\u010dn\u00edmi chorobami. <\/strong>Kardio toti\u017e&nbsp;<strong>posiluje srdce a pom\u00e1h\u00e1 mu l\u00e9pe pumpovat krev v t\u011ble,&nbsp;<\/strong>co\u017e n\u00e1sledn\u011b pom\u00e1h\u00e1 udr\u017eovat&nbsp;<strong>optim\u00e1ln\u00ed krevn\u00ed tlak a hladinu dobr\u00e9ho HDL cholesterolu. <\/strong>Z\u00e1rove\u0148 tak\u00e9 pom\u00e1h\u00e1&nbsp;<strong>sni\u017eovat hladinu \u0161patn\u00e9ho LDL cholesterolu.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[17] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.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\" width=\"843\" height=\"562\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Reguluje hmotnost<\/strong><\/h3>\n\n\n\n<p>Je pravdou, \u017ee pokud tou\u017e\u00edte zhubnout, m\u011bli byste se&nbsp;<strong>zam\u011b\u0159it na jak\u00fdkoliv druh pohybu \u010di sportovn\u00ed aktivity.&nbsp;<\/strong>V\u00fdjimkou nen\u00ed ani kardio, kter\u00e9 se nav\u00edc prok\u00e1zalo jako&nbsp;<strong>skv\u011bl\u00fd n\u00e1stroj p\u0159i hubnut\u00ed.&nbsp;<\/strong>D\u016fkazem je i rozs\u00e1hl\u00e1 studie, kter\u00e1 se zam\u011b\u0159ila na spalov\u00e1n\u00ed kalori\u00ed u mu\u017e\u016f i \u017een. B\u011bhali na p\u00e1su se st\u0159edn\u00ed intenzitou p\u011btkr\u00e1t t\u00fddn\u011b po dobu 10 m\u011bs\u00edc\u016f.&nbsp;V\u00fdsledky uk\u00e1zaly <strong>v\u00fdrazn\u00fd \u00fabytek na v\u00e1ze,&nbsp;<\/strong>a to mezi 4,3 a 5,7% po\u010d\u00e1te\u010dn\u00ed hmotnosti u obou pohlav\u00ed.&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[20]<\/span> Z\u00e1rove\u0148 v\u0161ak plat\u00ed, \u017ee&nbsp;<strong>nejefektivn\u011bj\u0161\u00edm zp\u016fsobem, jak dos\u00e1hnout \u00fabytku hmotnosti, je kombinovat kardio i se silov\u00fdm tr\u00e9ninkem.&nbsp;<\/strong><span style=\"color: #ff6600;\" class=\"tadv-color\">[5] [19] <\/span>Pro\u010d je tomu tak, to se dozv\u00edte v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-posilovani-podporuje-hubnuti\/\" target=\"_blank\" aria-label=\"Jak posilov\u00e1n\u00ed podporuje hubnut\u00ed? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jak posilov\u00e1n\u00ed podporuje hubnut\u00ed?<\/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>Rychlej\u0161\u00ed zotaven\u00ed&nbsp;<\/strong><\/h3>\n\n\n\n<p>I kdy\u017e b\u011bhem HIIT tr\u00e9ninku&nbsp;<strong>cvi\u010d\u00edte krat\u0161\u00ed dobu,&nbsp;<\/strong>va\u0161e svaly jsou o to v\u00edce&nbsp;<strong>nam\u00e1han\u011bj\u0161\u00ed a kladete p\u0159\u00edli\u0161n\u00fd tlak na srdce a t\u011blo.&nbsp;<\/strong>Z toho d\u016fvodu se z HIIT cvi\u010den\u00ed&nbsp;<strong>zotavujete mnohem d\u00e9le&nbsp;<\/strong>ne\u017e z oby\u010dejn\u00e9ho kardia.&nbsp;S t\u00edmto probl\u00e9mem v\u00e1m v\u0161ak m\u016f\u017ee pomoci i&nbsp;<strong>dostate\u010dn\u00e1 p\u0159edp\u0159\u00edprava a n\u00e1sledn\u00fd stre\u010dink.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[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>\u0160et\u0159\u00ed hladiny glykogenu<\/strong><\/h3>\n\n\n\n<p>Zat\u00edmco p\u0159i vysoce intenzivn\u00edm cvi\u010den\u00ed&nbsp;<strong>t\u011blo nadm\u011brn\u011b rychle spot\u0159ebuje hladiny glykogenu <\/strong>jako zdroj energie, p\u0159i kardiu je to \u00fapln\u011b jinak.&nbsp;P\u0159i tr\u00e9ninku s ni\u017e\u0161\u00ed intenzitou toti\u017e <strong>t\u011blo spaluje glykogen s m\u00edrou&nbsp;<\/strong>a energii&nbsp;<strong>\u010derp\u00e1 i z tukov\u00fdch z\u00e1sob.&nbsp;<\/strong>To v\u0161ak nezbytn\u011b neznamen\u00e1, \u017ee&nbsp;<strong>p\u0159i kardiu spalujete v\u00edce tuku,&nbsp;<\/strong>jednodu\u0161e v\u0161ak m\u016f\u017eete&nbsp;<strong>\u0161et\u0159it zdroje glykogenu.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [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\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/IMG-20190715-WA0001-1124x749.jpg\" alt=\"Kardio cvi\u010den\u00ed \u0161et\u0159\u00ed hladiny glykogenu\" class=\"wp-image-178206\" width=\"843\" height=\"562\" title=\"Kardio cvi\u010den\u00ed \u0161et\u0159\u00ed hladiny glykogenu\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nevyhody_kardio_cviceni\"><\/span><strong>Nev\u00fdhody kardio cvi\u010den\u00ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u010casov\u011b n\u00e1ro\u010dn\u00e9&nbsp;<\/strong>&#8211; pokud si zvol\u00edte kardio m\u00edsto HIIT tr\u00e9ninku, po\u010d\u00edtejte s t\u00edm, \u017ee cvi\u010den\u00ed v\u00e1m zabere v\u00edce \u010dasu.&nbsp;<\/li><li><strong>Riziko vzniku zran\u011bn\u00ed&nbsp;<\/strong>&#8211; opakovan\u00e9 pohyby po del\u0161\u00ed dobu mohou v\u00e9st ke vzniku zran\u011bn\u00ed \u010di k\u0159e\u010d\u00ed.<\/li><li><strong>Nuda&nbsp;<\/strong>&#8211; ne ka\u017ed\u00fd je stvo\u0159en k pomal\u00e9mu cvi\u010den\u00ed s opakovan\u00fdmi pohyby.&nbsp;Pro n\u011bkoho se takov\u00e9 cvi\u010den\u00ed m\u016f\u017ee zd\u00e1t nudn\u00e9 a ne\u00fa\u010dinn\u00e9.&nbsp;Je proto nezbytn\u00e9 druhy kardio cvi\u010den\u00ed pravideln\u011b st\u0159\u00eddat.<\/li><li><strong>Nepos\u00edl\u00ed svaly&nbsp;<\/strong>&#8211; p\u0159i HIIT tr\u00e9ninku m\u016f\u017eete kombinovat aerobn\u00ed cvi\u010den\u00ed se silov\u00fdmi \u010di odporov\u00fdmi cviky.&nbsp;P\u0159i kardiu v\u0161ak prov\u00e1d\u00edte st\u00e1le tent\u00fd\u017e pohyb, co\u017e m\u016f\u017ee m\u00edt sice za n\u00e1sledek \u00fabytek v\u00e1hy, ale nepom\u016f\u017ee v\u00e1m pos\u00edlit svaly. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kardio byste m\u011bli cvi\u010dit, pokud:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>jste za\u010d\u00e1te\u010dn\u00edci<\/li><li>nem\u016f\u017eete cvi\u010dit s velmi vysokou intenzitou<\/li><li>tr\u00e9nujete na vytrvalostn\u00ed z\u00e1vody, jako je nap\u0159\u00edklad p\u016flmarat\u00f3n nebo marat\u00f3n&nbsp;<\/li><\/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=\"Kteremu_typu_davaji_prednost_kulturiste_a_zastanci_silovych_treninku\"><\/span><strong>Kter\u00e9mu typu d\u00e1vaj\u00ed p\u0159ednost kulturist\u00e9 a zast\u00e1nci silov\u00fdch tr\u00e9nink\u016f?&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud jde o&nbsp;<strong>souboj HIIT vs.&nbsp;kardio,&nbsp;<\/strong>kulturist\u00e9 a powerlifte\u0159i&nbsp;<strong>jednozna\u010dn\u011b preferuj\u00ed vysoce intenzivn\u00ed tr\u00e9ninky.&nbsp;<\/strong>Jednou z v\u00fdhod, kterou kulturist\u00e9 z\u00edsk\u00e1vaj\u00ed z HIIT, je&nbsp;<strong>zv\u00fd\u0161en\u00e1 schopnost t\u011bla eliminovat tvorbu kyseliny ml\u00e9\u010dn\u00e9.&nbsp;<\/strong>Nedostatek kysl\u00edku ve svalech zp\u016fsobuje, \u017ee se v nich hromad\u00ed kyselina ml\u00e9\u010dn\u00e1, kter\u00e1&nbsp;<strong>unavuje svaly.&nbsp;<\/strong>Opakov\u00e1n\u00edm <strong>anaerobn\u00edch cvi\u010den\u00ed,&nbsp;<\/strong>jako je HIIT \u010di zved\u00e1n\u00ed t\u011b\u017ek\u00fdch vah, je v\u0161ak t\u011blo schopno&nbsp;<strong>budovat si toleranci a eliminovat hromad\u011bn\u00ed kyseliny ml\u00e9\u010dn\u00e9 ve svalech,&nbsp;<\/strong>co\u017e v kone\u010dn\u00e9m d\u016fsledku vede ke&nbsp;<strong>zv\u00fd\u0161en\u00ed svalov\u00e9 hmoty a s\u00edly.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[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>Dokonce i ve&nbsp;<strong>zlat\u00e9 \u00e9\u0159e kulturistiky <\/strong>bylo vysoce intenzivn\u00ed intervalov\u00e9 cvi\u010den\u00ed sou\u010d\u00e1st\u00ed tr\u00e9nink\u016f takov\u00fdch hv\u011bzd, jako&nbsp;<strong>Serge Nubret, Franco Columbu, Mike Mentzer, Casey Viator a Lou Ferrigno.<\/strong><span style=\"color: #ff6600;\" class=\"tadv-color\"> [21] <\/span>Pokud chcete v\u011bd\u011bt, jak na HIIT tr\u00e9nink, a jak\u00e9 dal\u0161\u00ed benefity z n\u011bj vypl\u00fdvaj\u00ed, p\u0159e\u010dt\u011bte si tak\u00e9 n\u00e1\u0161 \u010dl\u00e1nek&nbsp;<a href=\"https:\/\/gymbeam.cz\/blog\/hiit-trenink-na-spalovani-tuku\/\" target=\"_blank\" aria-label=\"8-t\u00fddenn\u00ed HIIT tr\u00e9nink na efektivn\u00ed spalov\u00e1n\u00ed tuk\u016f (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">8-t\u00fddenn\u00ed HIIT tr\u00e9nink na efektivn\u00ed spalov\u00e1n\u00ed tuk\u016f<\/a>.<\/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.sk\/blog\/wp-content\/uploads\/2020\/08\/Franco-Columbo-Color-Most-Powerful-Pose.jpg\" alt=\"Franco Columbu preferoval HIIT\" class=\"wp-image-178232\" width=\"832\" height=\"461\" title=\"Aj Franco Columbu preferoval HIIT\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Franco-Columbo-Color-Most-Powerful-Pose.jpg 1109w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Franco-Columbo-Color-Most-Powerful-Pose-400x221.jpg 400w\" sizes=\"auto, (max-width: 832px) 100vw, 832px\" \/><figcaption>Zdroj: <a class=\"ek-link\" href=\"https:\/\/www.muscleandfitness.com\/flexonline\/training\/retro-athlete-franco-columbu\/\">https:\/\/www.muscleandfitness.com\/flexonline\/training\/retro-athlete-franco-columbu\/<\/a><\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"HIIT_vs_kardio_%E2%80%93_kdo_je_vitez\"><\/span><strong>HIIT vs. kardio &#8211; kdo je v\u00edt\u011bz?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT i kardio tr\u00e9ninky maj\u00ed sv\u00e9&nbsp;<strong>v\u00fdhody i nev\u00fdhody.&nbsp;<\/strong>Z\u00e1le\u017e\u00ed v\u0161ak pouze na v\u00e1s,&nbsp;<strong>va\u0161\u00ed kondici a c\u00edlech,&nbsp;<\/strong>kter\u00fd druh cvi\u010den\u00ed je&nbsp;<strong>pro&nbsp;v\u00e1s ten nejvhodn\u011bj\u0161\u00ed.&nbsp;<\/strong>Pokud nejste za\u010d\u00e1te\u010dn\u00edci a va\u0161\u00ed <strong>snahou je zhubnout a z\u00e1rove\u0148 pos\u00edlit svalstvo&nbsp;<\/strong>za co nejkrat\u0161\u00ed \u010das, jednozna\u010dn\u011b je pro v\u00e1s <strong>vhodn\u00e9 HIIT cvi\u010den\u00ed.&nbsp;<\/strong>Pokud v\u0161ak preferujete&nbsp;<strong>pomalej\u0161\u00ed cvi\u010den\u00ed,&nbsp;<\/strong>se kter\u00fdm dos\u00e1hnete <strong>\u00fabytku hmotnosti postupn\u011b,&nbsp;<\/strong>je pro v\u00e1s&nbsp;<strong>kardio jako stvo\u0159en\u00e9.&nbsp;<\/strong>Nejlep\u0161\u00ed je v\u0161ak&nbsp;<strong>kombinovat ob\u011b formy intenzivn\u00edho cvi\u010den\u00ed,&nbsp;<\/strong>proto\u017ee t\u00edm&nbsp;<strong>podpo\u0159\u00edte spr\u00e1vn\u00fd srde\u010dn\u00ed rytmus.&nbsp;<\/strong>Pamatujte tak\u00e9, \u017ee&nbsp;<strong>jak\u00fdkoliv druh fyzick\u00e9 aktivity&nbsp;<\/strong>je pro v\u00e1s mnohem lep\u0161\u00ed volbou ne\u017e pouze vysed\u00e1v\u00e1n\u00ed a nicned\u011bl\u00e1n\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kter\u00e9mu cvi\u010den\u00ed d\u00e1v\u00e1te p\u0159ednost vy? Jste sp\u00ed\u0161e <strong>p\u0159\u00edvr\u017eencem kardia nebo vysoce intenzivn\u00edch intervalov\u00fdch tr\u00e9nink\u016f? <\/strong>Pod\u011blte se s n\u00e1mi o sv\u016fj <strong>n\u00e1zor v koment\u00e1\u0159\u00edch. <\/strong>Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, nezapome\u0148te ho podpo\u0159it <strong>sd\u00edlen\u00edm.<\/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\u00e1p\u00ed v\u00e1s ot\u00e1zka, zda je pro v\u00e1s vhodn\u011bj\u0161\u00ed klasick\u00e9 kardio nebo vysoce intenzivn\u00ed intervalov\u00e9 tr\u00e9ninky? Ka\u017ed\u00e1 z t\u011bchto aktivit v sob\u011b ukr\u00fdv\u00e1 mnoh\u00e9 zdravotn\u00ed v\u00fdhody, ale je skute\u010dn\u011b d\u016fle\u017eit\u00e9 vybrat si tu spr\u00e1vnou, kter\u00e1 v\u00e1m sedne jako ulit\u00e1. My v\u00e1m s t\u00edm r\u00e1di pom\u016f\u017eeme! <\/p>\n","protected":false},"author":22,"featured_media":178463,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6174,6369,6693,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-181390","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-hiit-trenink","9":"tag-hubnuti","10":"tag-kardio-cs","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>Klasick\u00e9 kardio nebo HIIT tr\u00e9nink - co spaluje tuk l\u00e9pe? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"HIIT nebo kardio - kter\u00e9 z nich je efektivn\u011bj\u0161\u00ed? 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