{"id":192827,"date":"2020-11-02T09:57:14","date_gmt":"2020-11-02T08:57:14","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=192827"},"modified":"2023-06-28T13:42:10","modified_gmt":"2023-06-28T11:42:10","slug":"12-tipu-na-domaci-kardio-trenink","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/12-tipu-na-domaci-kardio-trenink\/","title":{"rendered":"12 nejlep\u0161\u00edch tip\u016f na dom\u00e1c\u00ed kardio tr\u00e9nink"},"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\/12-tipu-na-domaci-kardio-trenink\/#Proc_delat_kardio\" title=\"Pro\u010d d\u011blat kardio?\">Pro\u010d d\u011blat kardio?<\/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\/12-tipu-na-domaci-kardio-trenink\/#4_nejdulezitejsi_benefity_kardia\" title=\"4 nejd\u016fle\u017eit\u011bj\u0161\u00ed benefity kardia&nbsp;\">4 nejd\u016fle\u017eit\u011bj\u0161\u00ed benefity kardia&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/12-tipu-na-domaci-kardio-trenink\/#1_Zlepseni_zdravi\" title=\"1. Zlep\u0161en\u00ed zdrav\u00ed\">1. Zlep\u0161en\u00ed zdrav\u00ed<\/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\/12-tipu-na-domaci-kardio-trenink\/#2_Zlepseni_spanku\" title=\"2. Zlep\u0161en\u00ed sp\u00e1nku&nbsp;\">2. Zlep\u0161en\u00ed sp\u00e1nku&nbsp;<\/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\/12-tipu-na-domaci-kardio-trenink\/#3_Hubnuti\" title=\"3. Hubnut\u00ed\">3. Hubnut\u00ed<\/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\/12-tipu-na-domaci-kardio-trenink\/#4_Zlepseni_vykonu_mozku_a_nalady\" title=\"4. Zlep\u0161en\u00ed v\u00fdkonu mozku a n\u00e1lady\">4. Zlep\u0161en\u00ed v\u00fdkonu mozku a n\u00e1lady<\/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\/12-tipu-na-domaci-kardio-trenink\/#7_vyhod_domaciho_kardio_treninku\" title=\"7 v\u00fdhod dom\u00e1c\u00edho kardio tr\u00e9ninku\">7 v\u00fdhod dom\u00e1c\u00edho kardio tr\u00e9ninku<\/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\/12-tipu-na-domaci-kardio-trenink\/#12_tipu_na_domaci_kardio_trenink\" title=\"12 tip\u016f na dom\u00e1c\u00ed kardio tr\u00e9nink\">12 tip\u016f na dom\u00e1c\u00ed kardio tr\u00e9nink<\/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\/12-tipu-na-domaci-kardio-trenink\/#1_Skakani_pres_svihadlo\" title=\"1. Sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo\">1. Sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo<\/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.cz\/blog\/12-tipu-na-domaci-kardio-trenink\/#2_Poskoky_%E2%80%93_predkopavani_zakopavani_vysoke_vyskoky\" title=\"2. Poskoky \u2013 p\u0159edkop\u00e1v\u00e1n\u00ed, zakop\u00e1v\u00e1n\u00ed, vysok\u00e9 v\u00fdskoky\">2. Poskoky \u2013 p\u0159edkop\u00e1v\u00e1n\u00ed, zakop\u00e1v\u00e1n\u00ed, vysok\u00e9 v\u00fdskoky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/12-tipu-na-domaci-kardio-trenink\/#3_Jogging\" title=\"3. Jogging\">3. Jogging<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/12-tipu-na-domaci-kardio-trenink\/#4_Jumping_jack_neboli_panak\" title=\"4. Jumping jack neboli pan\u00e1k\">4. Jumping jack neboli pan\u00e1k<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/12-tipu-na-domaci-kardio-trenink\/#5_Burpees_neboli_anglicaky\" title=\"5. Burpees neboli angli\u010d\u00e1ky\">5. Burpees neboli angli\u010d\u00e1ky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/12-tipu-na-domaci-kardio-trenink\/#6_Klouzaci_cviky\" title=\"6. Klouzac\u00ed cviky\">6. Klouzac\u00ed cviky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.cz\/blog\/12-tipu-na-domaci-kardio-trenink\/#7_Cviky_s_vlastni_vahou\" title=\"7. Cviky s vlastn\u00ed vahou\">7. Cviky s vlastn\u00ed vahou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.cz\/blog\/12-tipu-na-domaci-kardio-trenink\/#8_Box\" title=\"8. Box&nbsp;\">8. Box&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.cz\/blog\/12-tipu-na-domaci-kardio-trenink\/#9_Celomotoricky_Jacikuv_test\" title=\"9. Celomotorick\u00fd Jac\u00edk\u016fv test\">9. Celomotorick\u00fd Jac\u00edk\u016fv test<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.cz\/blog\/12-tipu-na-domaci-kardio-trenink\/#10_Tanec\" title=\"10. Tanec\">10. Tanec<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.cz\/blog\/12-tipu-na-domaci-kardio-trenink\/#11_Fitness_uklid\" title=\"11. Fitness \u00faklid\">11. Fitness \u00faklid<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/gymbeam.cz\/blog\/12-tipu-na-domaci-kardio-trenink\/#12_Bonusovy_tip_%E2%80%93_sex\" title=\"12. Bonusov\u00fd tip \u2013 sex\">12. Bonusov\u00fd tip \u2013 sex<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/gymbeam.cz\/blog\/12-tipu-na-domaci-kardio-trenink\/#Kolik_kalorii_muzeme_kardiem_spalit\" title=\"Kolik kalori\u00ed m\u016f\u017eeme kardiem sp\u00e1lit?\">Kolik kalori\u00ed m\u016f\u017eeme kardiem sp\u00e1lit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/gymbeam.cz\/blog\/12-tipu-na-domaci-kardio-trenink\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kdy\u017e se \u0159ekne kardio, ur\u010dit\u011b v\u00e1s napadne mnoho stroj\u016f, na kter\u00e9m ho m\u016f\u017eete praktikovat \u2013 rotoped, orbitrek, veslovac\u00ed trena\u017eer, stepper a mnoho dal\u0161\u00edch, kter\u00e9 b\u011b\u017en\u011b ve fitku vyu\u017e\u00edv\u00e1te.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b tak i venku m\u00e1te nespo\u010det mo\u017enost\u00ed, jak tento typ tr\u00e9ninku prov\u00e1d\u011bt. M\u016f\u017eete vyrazit na kolo, na brusle, zab\u011bhat si nebo si t\u0159eba zajezdit na kolob\u011b\u017ece. Jak to ale vy\u0159e\u0161it, kdy\u017e jsou fitka zav\u0159en\u00e1 a venku je tak \u0161kared\u011b, \u017ee na sport v de\u0161ti a v\u011btru nem\u00e1te ani pomy\u0161len\u00ed?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tom p\u0159\u00edpad\u011b se nab\u00edz\u00ed u\u017e jen jedno \u0159e\u0161en\u00ed \u2013 <strong>dom\u00e1c\u00ed kardio tr\u00e9nink<\/strong>. \u017de nev\u00edte, jak na to? V dne\u0161n\u00edm \u010dl\u00e1nku si p\u0159edstav\u00edme <strong>12 zp\u016fsob\u016f, jak ho m\u016f\u017eete d\u011blat i v pohodl\u00ed sv\u00e9ho ob\u00fdv\u00e1ku<\/strong>.&nbsp;<\/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-default\"><span class=\"ez-toc-section\" id=\"Proc_delat_kardio\"><\/span>Pro\u010d d\u011blat kardio?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nejprve si v\u0161ak \u0159ekneme, co to ten pojem kardio vlastn\u011b znamen\u00e1 a pro\u010d by v\u00e1s tento typ aktivity m\u011bl v\u016fbec zaj\u00edmat. Kardio ve fitness sv\u011bt\u011b reprezentuje d\u00e9letrvaj\u00edc\u00ed vytrvalostn\u00ed aktivity. N\u011bkdy jsou tak\u00e9 ozna\u010dov\u00e1ny jako aerobn\u00ed aktivity. Podle zdravotnick\u00fdch doporu\u010den\u00ed bychom m\u011bli ka\u017ed\u00fd t\u00fdden absolvovat minim\u00e1ln\u011b <strong>150 minut aktivit o st\u0159edn\u00ed intenzit\u011b nebo 75 minut aktivit o vysok\u00e9 intenzit\u011b<\/strong>. Jedn\u00e1 se opravdu o \u00fapln\u00e9 minimum, kter\u00e9 by m\u011bl dodr\u017eovat ka\u017ed\u00fd. Pokud se budete v\u011bnovat pravideln\u00e9 aktivit\u011b, m\u016f\u017eete postupn\u011b poci\u0165ovat <strong>zlep\u0161en\u00ed va\u0161eho zdrav\u00ed <\/strong>a obecn\u011b<strong> kvality va\u0161eho \u017eivota<\/strong>. &nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_nejdulezitejsi_benefity_kardia\"><\/span>4 nejd\u016fle\u017eit\u011bj\u0161\u00ed benefity kardia&nbsp;<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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Zlepseni_zdravi\"><\/span>1. Zlep\u0161en\u00ed zdrav\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"978\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-978x1124.jpg\" alt=\"Zdravotn\u00ed benefity kardia\" class=\"wp-image-192845\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-978x1124.jpg 978w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-348x400.jpg 348w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-1336x1536.jpg 1336w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-1782x2048.jpg 1782w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1.jpg 1795w\" sizes=\"auto, (max-width: 978px) 100vw, 978px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:81px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravidelnou aktivitou se zlep\u0161\u00ed v\u00e1\u0161 kardiovaskul\u00e1rn\u00ed syst\u00e9m, co\u017e se m\u016f\u017ee projevit nap\u0159\u00edklad <strong>sn\u00ed\u017een\u00edm krevn\u00edho tlaku nebo rizika infarktu<\/strong>. Tak\u00e9 dojde ke zlep\u0161en\u00ed \u201cekonomiky\u201d srde\u010dn\u00ed pr\u00e1ce. Pokud budeme na\u0161e srdce tr\u00e9novat, bude schopno p\u0159e\u010derpat stejn\u00e9 mno\u017estv\u00ed krve pomoc\u00ed men\u0161\u00edho mno\u017estv\u00ed \u00faderu. T\u00edm mu m\u016f\u017eeme nejen zjednodu\u0161it pr\u00e1ci, ale tak\u00e9 prodlou\u017eit \u017eivotnost. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b tak v\u00e1m m\u016f\u017ee <strong>klesnout i riziko vzniku rakoviny<\/strong> mo\u010dov\u00e9ho m\u011bch\u00fd\u0159e, prsu, tlust\u00e9ho st\u0159eva \u010di \u017ealudku. Nejen cukrovk\u00e1\u0159i jist\u011b ocen\u00ed i pozitivn\u00ed vliv pohybu na<strong> regulaci hladiny cukru<\/strong> v krvi. <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po zdravotn\u00ed str\u00e1nce m\u00e1 kardio tak\u00e9&nbsp;<strong>pozitivn\u00ed vliv i na imunitu<\/strong>. Pokud za\u0159ad\u00edte p\u0159im\u011b\u0159en\u00e9 d\u00e1vky aktivity a nech\u00e1te t\u011blo dostate\u010dn\u011b regenerovat, pos\u00edl\u00ed se v\u00e1m obranyschopnost a vy budete odoln\u011bj\u0161\u00ed v\u016f\u010di vir\u016fm i bakteri\u00edm. Stejn\u011b tak m\u016f\u017ee&nbsp;<strong>pomoci i astmatik\u016fm<\/strong>, nebo\u0165 dok\u00e1\u017ee sn\u00ed\u017eit frekvenci i s\u00edlu astmatick\u00fdch z\u00e1chvat\u016f.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[5] [6] [7]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Zlepseni_spanku\"><\/span>2. Zlep\u0161en\u00ed sp\u00e1nku&nbsp;<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<p>Kardiovaskul\u00e1rn\u00ed tr\u00e9nink m\u00e1 pozitivn\u00ed vliv nejen na zdrav\u00ed, ale tak\u00e9 na sp\u00e1nek. O tom sv\u011bd\u010d\u00ed i v\u00fdsledky studie, kter\u00e1 se zam\u011b\u0159ila na jedince s chronick\u00fdmi sp\u00e1nkov\u00fdmi probl\u00e9my. \u00da\u010dastn\u00edci se 16 t\u00fddnu v\u011bnovali pravideln\u00e9mu vytrvalostn\u00edmu tr\u00e9ninku a pak vypl\u0148ovali dotazn\u00edk, kter\u00fd se t\u00fdkal jejich pocit\u016f. Krom\u011b <strong>del\u0161\u00edho a kvalitn\u011bj\u0161\u00edho sp\u00e1nku<\/strong> uv\u00e1d\u011bli i dal\u0161\u00ed benefity, jako je nap\u0159\u00edklad <strong>zlep\u0161en\u00ed bd\u011blosti a vitality<\/strong>.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je v\u0161ak pot\u0159eba \u0159\u00edct, \u017ee us\u00edn\u00e1n\u00ed i kvalita sp\u00e1nku jsou velmi individu\u00e1ln\u00ed. Obecn\u011b v\u0161ak plat\u00ed, \u017ee byste nem\u011bli cvi\u010dit s \u010dasov\u00fdm odstupem men\u0161\u00edm ne\u017e hodinu p\u0159ed ulehnut\u00edm. A pokud m\u00e1te probl\u00e9my s us\u00edn\u00e1n\u00edm, je vhodn\u00e9 kardio aktivitu a obecn\u011b i sport ukon\u010dit <strong>nejpozd\u011bji 3 hodiny p\u0159ed pl\u00e1novan\u00fdm ulehnut\u00edm do postele<\/strong>, jinak hroz\u00ed, \u017ee budete op\u011bt koukat do stropu a po\u010d\u00edtat ove\u010dky.&nbsp;<\/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-default\"><span class=\"ez-toc-section\" id=\"3_Hubnuti\"><\/span>3. Hubnut\u00ed<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<p>Snad ka\u017ed\u00fd u\u017e je obezn\u00e1men\u00fd se skute\u010dnost\u00ed, \u017ee <strong>pohybem spalujeme kalorie<\/strong>, co\u017e m\u016f\u017ee v\u00e9st v kone\u010dn\u00e9m d\u016fsledku k hubnut\u00ed. Sp\u00ed\u0161e je ale pot\u0159eba \u0159\u00edct si, jak moc m\u016f\u017ee kardio ovlivnit shazov\u00e1n\u00ed kilogram\u016f. V\u00fdzkumn\u00edk Donnelly s t\u00fdmem shrom\u00e1\u017edil 141 lid\u00ed s nadv\u00e1hou nebo obezitou. Ti m\u011bli za \u00fakol po dobu deseti m\u011bs\u00edc\u016f \u017e\u00edt stejn\u011b jako doposud s t\u00edm rozd\u00edlem, \u017ee m\u011bli nav\u00edc <strong>p\u011btkr\u00e1t t\u00fddn\u011b prov\u00e1d\u011bt aerobn\u00ed aktivitu (kardio)<\/strong>, p\u0159i kter\u00e9 sp\u00e1lili 400\u2013600 kcal. J\u00edst v\u0161ak mohli do sytosti, nem\u011bli stanoven\u00fd p\u0159esn\u00fd stravovac\u00ed re\u017eim. V\u00fdsledky uk\u00e1zaly statisticky v\u00fdznamnou zm\u011bnu hmotnosti, \u0161lo o <strong>zhubnut\u00ed p\u0159ibli\u017en\u011b 5 % v\u00e1hy<\/strong> \u00fa\u010dastn\u00edk\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u011bkomu m\u016f\u017ee p\u0159ipadat 5% ztr\u00e1ta hmotnosti jako n\u00edzk\u00e1. Je v\u0161ak pot\u0159eba p\u0159ihl\u00e9dnout i k tomu, \u017ee m\u011bli \u00fa\u010dastn\u00edci povoleno j\u00edst tzv. ad libitum neboli dle libosti. Pokud si v\u0161ak k d\u00e1vce kardia uprav\u00edte i kalorick\u00fd p\u0159\u00edjem, v\u00fdsledky na sebe nenechaj\u00ed dlouho \u010dekat.&nbsp;&nbsp;<\/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 is-style-default\">Jak si upravit p\u0159\u00edjem kalori\u00ed pro hubnut\u00ed?<\/h3>\n\n\n\n<p>Jako p\u0159\u00edklad si m\u016f\u017eeme uv\u00e9st osobu, kter\u00e1 m\u00e1 <strong>170 cm a v\u00e1\u017e\u00ed 80 kg<\/strong>, \u0159\u00edkejme j\u00ed t\u0159eba Petra. V tomto p\u0159\u00edpad\u011b m\u00e1 nadv\u00e1hu, stejn\u011b jako ji m\u011bli i n\u011bkte\u0159\u00ed \u00fa\u010dastn\u00edci p\u0159edchoz\u00ed studie, a \u0159ekn\u011bme, \u017ee u\u017e ani nehubne, ani nep\u0159ib\u00edr\u00e1, prost\u011b si svou v\u00e1hu aktu\u00e1ln\u00edm \u017eivotn\u00edm stylem udr\u017euje.&nbsp;<\/p>\n\n\n\n<p>Pokud by Petra \u017eila stejn\u011b jako doposud, a nav\u00edc p\u0159idala <strong>p\u011btkr\u00e1t t\u00fddn\u011b aerobn\u00ed aktivitu<\/strong>, kterou by sp\u00e1lila 500 kcal, zajistila by si tak t\u00fddn\u011b \u00fabytek 2500 kcal.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>500 kcal by sp\u00e1lila Petra nap\u0159\u00edklad t\u011bmito aktivitami:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>hodina pomal\u00e9ho b\u011bhu rychlost\u00ed 6 km\/h<\/li>\n\n\n\n<li>hodina j\u00edzda na kole 15 km\/h po rovince<\/li>\n\n\n\n<li>hodina plav\u00e1n\u00ed voln\u00fdm stylem \u2013 rekrea\u010dn\u00ed tempo<\/li>\n\n\n\n<li>2 hodiny dom\u00e1c\u00edch prac\u00ed<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud bychom po\u010d\u00edtali s t\u00edm, \u017ee vydr\u017e\u00ed b\u00fdt takto aktivn\u00ed p\u016fl roku, a nebrali v potaz adaptaci t\u011bla a dal\u0161\u00ed vedlej\u0161\u00ed faktory, kter\u00e9 mohou m\u00edt tak\u00e9 vliv na t\u011blesnou hmotnost, zjist\u00edme, \u017ee <strong>sp\u00e1l\u00ed za 6 m\u011bs\u00edc\u016f 65 000 kcal<\/strong>. Vzhledem k tomu, \u017ee m\u00e1 kilo tuku p\u0159ibli\u017en\u011b <strong>7700 kcal<\/strong>, dopo\u010d\u00edt\u00e1me, \u017ee Petra <strong>sp\u00e1lila za p\u016fl roku p\u0159ibli\u017en\u011b 8,5 kg tuku<\/strong>, \u010d\u00edm\u017e se dostala z nadv\u00e1hy na norm\u00e1ln\u00ed v\u00e1hu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na tomto p\u0159\u00edkladu vid\u00edme, \u017ee se spr\u00e1vn\u011b zvolen\u00fdm pohybem opravdu nen\u00ed slo\u017eit\u00e9 zbavit se p\u0159ebyte\u010dn\u00fdch kil, jen je pot\u0159eba na to j\u00edt <strong>systematicky a ne\u010dekat v\u00fdsledky hned<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"4_Zlepseni_vykonu_mozku_a_nalady\"><\/span>4. Zlep\u0161en\u00ed v\u00fdkonu mozku a n\u00e1lady<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"989\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/happy-1-989x1124.jpg\" alt=\"Zlep\u0161en\u00ed n\u00e1lady d\u00edky kardio tr\u00e9ninku\" class=\"wp-image-192889\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1-989x1124.jpg 989w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1-352x400.jpg 352w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1-1352x1536.jpg 1352w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1.jpg 1761w\" sizes=\"auto, (max-width: 989px) 100vw, 989px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:102px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak\u00fd vliv m\u00e1 kardio aktivita na na\u0161e kognitivn\u00ed funkce, zkoumal se sv\u00fdm t\u00fdmem nap\u0159\u00edklad Colcombe, a to konkr\u00e9tn\u011b na vzorku 55 star\u0161\u00edch dosp\u011bl\u00fdch. Ve st\u00e1\u0159\u00ed obvykle doch\u00e1z\u00ed k v\u00fdrazn\u00e9mu poklesu hustoty tk\u00e1n\u00ed, kter\u00fd m\u00e1 za n\u00e1sledek i \u00fapadek kognitivn\u00edch funkc\u00ed. Prost\u0159ednictv\u00edm magnetick\u00e9 rezonance v\u011bdci zjistili, \u017ee <strong>pravideln\u00e1 aerobn\u00ed aktivita vede ke zm\u00edrn\u011bn\u00ed poklesu hustoty tk\u00e1n\u00ed, a t\u00edm k pomalej\u0161\u00edmu \u00fapadku kognitivn\u00edch funkc\u00ed ve st\u00e1\u0159\u00ed<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V souvislosti s funkc\u00ed mozku v\u0161ak nemus\u00edte prov\u00e1d\u011bt kardio a\u017e ve st\u00e1\u0159\u00ed. T\u011b\u017eit z n\u011bj budete i v mlad\u0161\u00edm v\u011bku. Pokud v\u00e1s \u010dek\u00e1 n\u00e1ro\u010dn\u00e1 zkou\u0161ka nebo t\u011b\u017ek\u00fd den v pr\u00e1ci, m\u016f\u017ee v\u00e1m rann\u00ed aktivita pomoci k tomu, <strong>abyste se b\u011bhem dne l\u00e9pe soust\u0159edili<\/strong>. A stejn\u011b tak si d\u00edky n\u00ed m\u016f\u017eete odpoledne skv\u011ble vy\u010distit hlavu od v\u0161ech starost\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s n\u011bco tr\u00e1p\u00ed nebo se c\u00edt\u00edte b\u00fdt ve stresu, zkuste si hodinov\u00e9 kardio a uvid\u00edte, \u017ee se hned <strong>budete c\u00edtit l\u00e9pe a probl\u00e9my budou snesiteln\u011bj\u0161\u00ed<\/strong>.&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\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=\"50959,51070,100246,115087\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_vyhod_domaciho_kardio_treninku\"><\/span>7 v\u00fdhod dom\u00e1c\u00edho kardio tr\u00e9ninku<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<p>P\u0159edchoz\u00ed body v\u00e1s snad u\u017e p\u0159esv\u011bd\u010dili o tom, \u017ee m\u00e1 aerobn\u00ed aktivita mnoho pozitivn\u00edch dopad\u016f na celkovou kvalitu va\u0161eho \u017eivota.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>No a pro\u010d zvolit zrovna dom\u00e1c\u00ed kardio tr\u00e9nink?<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>U\u0161et\u0159\u00edte \u010das<\/strong>, proto\u017ee nemus\u00edte nikam chodit.&nbsp;<\/li>\n\n\n\n<li><strong>U\u0161et\u0159\u00edte pen\u00edze za vstup do fitka<\/strong>.&nbsp;<\/li>\n\n\n\n<li><strong>U\u0161et\u0159\u00edte pen\u00edze za pom\u016fcky<\/strong>. Obejdete se klidn\u011b \u00fapln\u011b bez nich. Zpest\u0159it tr\u00e9nink si v\u0161ak m\u016f\u017eete t\u0159eba jen <a href=\"https:\/\/gymbeam.cz\/svihadla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlem<\/a>, kter\u00e9 v\u00e1s m\u016f\u017ee st\u00e1t p\u0159ibli\u017en\u011b stejn\u011b jako jeden a\u017e dva vstupy do fitka.&nbsp;<\/li>\n\n\n\n<li><strong>Nemus\u00edte \u0159e\u0161it, jestli v\u00e1m to slu\u0161\u00ed<\/strong>. Pokud m\u00e1te pocit, \u017ee se na v\u00e1s ve fitku neust\u00e1le n\u011bkdo d\u00edv\u00e1, doma v\u00e1s to tr\u00e1pit nemus\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>Nemus\u00edte m\u00edt strach ze \u0161patn\u00e9ho po\u010das\u00ed<\/strong>. Je jedno, jestli pr\u0161\u00ed nebo fouk\u00e1 v\u00edtr. Doma se v\u00e1m bude cvi\u010dit po\u0159\u00e1d stejn\u011b.&nbsp;<\/li>\n\n\n\n<li><strong>M\u016f\u017eete si pou\u0161t\u011bt nahlas hudbu<\/strong>, kter\u00e1 se v\u00e1m l\u00edb\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>Nemus\u00edte m\u00edt strach, \u017ee v\u00e1m n\u011bkdo zabere v\u00e1\u0161 cvi\u010debn\u00ed prostor nebo stroj<\/strong>.&nbsp;<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S udr\u017een\u00edm motivace i p\u0159i dom\u00e1c\u00edm tr\u00e9ninku m\u016f\u017ee pomoci \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>5 tip\u016f, d\u00edky kter\u00fdm z\u016fstanete aktivn\u00ed, motivovan\u00ed a nep\u0159estanete cvi\u010dit ani doma<\/strong><\/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-default\"><span class=\"ez-toc-section\" id=\"12_tipu_na_domaci_kardio_trenink\"><\/span>12 tip\u016f na dom\u00e1c\u00ed kardio tr\u00e9nink<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<p>Dom\u00e1c\u00ed aerobn\u00ed tr\u00e9nink m\u00e1 mnoho podob, <strong>m\u016f\u017eete st\u0159\u00eddat r\u016fzn\u00e9 cviky, intenzitu i d\u00e9lku trv\u00e1n\u00ed<\/strong>, d\u00edky \u010demu\u017e se v\u00e1m nab\u00edz\u00ed nespo\u010det r\u016fzn\u00fdch mo\u017enost\u00ed proveden\u00ed. Abychom v\u00e1m za\u010d\u00e1tky p\u0159ece jen trochu usnadnili, vybrali jsme pro v\u00e1s 12 r\u016fzn\u00fdch mo\u017enost\u00ed, jak by dom\u00e1c\u00ed kardio tr\u00e9nink mohl vypadat. Ke ka\u017ed\u00e9mu z\u00e1rove\u0148 <strong>uvedeme i tzv. MET<\/strong>, co\u017e je zjednodu\u0161en\u011b jednotka vyjad\u0159uj\u00edc\u00ed energii, kterou vyd\u00e1te konkr\u00e9tn\u00ed aktivitou ve vztahu k sezen\u00ed v klidu. Pokud m\u00e1 tedy nap\u0159\u00edklad n\u011bjak\u00e1 aktivita MET 4, znamen\u00e1 to, \u017ee jej\u00edm prov\u00e1d\u011bn\u00edm vyd\u00e1me \u010dty\u0159ikr\u00e1t v\u00edce kalori\u00ed, ne\u017e kdybychom stejnou dobu jen v klidu le\u017eeli.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1 MET je tedy roven jedn\u00e9 hodin\u011b le\u017een\u00ed v klidu<\/strong>. Abychom pomoc\u00ed METu zjistili konkr\u00e9tn\u00ed po\u010det kalori\u00ed, kter\u00e9 za hodinu konkr\u00e9tn\u00ed aktivitou sp\u00e1l\u00edme, mus\u00edme ho <strong>vyn\u00e1sobit na\u0161\u00ed hmotnost\u00ed<\/strong>.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pro p\u0159\u00edklad:<\/strong> Pokud osoba v\u00e1\u017e\u00ed 50 kg a bude hodinu vykon\u00e1vat aktivitu, kter\u00e1 m\u00e1 MET 10, sp\u00e1l\u00ed za tu dobu p\u0159ibli\u017en\u011b 500 kcal.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A kolik kalori\u00ed tedy sp\u00e1l\u00edte dom\u00e1c\u00edmi kardio aktivitami?<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"1_Skakani_pres_svihadlo\"><\/span>1. Sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-749x1124.jpg\" alt=\"Dom\u00e1c\u00ed kardio - \u0161vihadlo\" class=\"wp-image-192903\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:84px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/svihadla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160vihadlo<\/a> je n\u00e1m z na\u0161ich d\u011btsk\u00fdch let asi v\u0161em dob\u0159e zn\u00e1m\u00e9. U\u017e ve \u0161kolce a \u0161kole um\u00ed d\u011bti vyu\u017e\u00edvat tuto fitness pom\u016fcku. Ale p\u0159iznejte se, kdy naposledy jste p\u0159es n\u011bj sk\u00e1kali vy? Pravd\u011bpodobn\u011b u\u017e to n\u011bjak\u00fd ten p\u00e1tek bude.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1me pro v\u00e1s ale dobrou zpr\u00e1vu. Sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo, stejn\u011b jako t\u0159eba j\u00edzda na kole, se nezapom\u00edn\u00e1. Nav\u00edc se jedn\u00e1 o opravdu efektivn\u00ed zp\u016fsob, jak rozeh\u0159\u00e1t cel\u00e9 t\u011blo, <strong>donutit ho spalovat<\/strong>, a nav\u00edc si i zlep\u0161it fyzi\u010dku. Nen\u00ed proto divu, \u017ee je tento sport tak <strong>obl\u00edben\u00fd nap\u0159\u00edklad mezi boxery a crossfi\u0165\u00e1ky<\/strong>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mo\u017enost\u00ed, jak sk\u00e1kat p\u0159es \u0161vihadlo, je spousta:<\/strong><\/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>sk\u00e1k\u00e1n\u00ed s meziskokem<\/li>\n\n\n\n<li>sk\u00e1k\u00e1n\u00ed v tempu bez meziskoku<\/li>\n\n\n\n<li>sk\u00e1k\u00e1n\u00ed po jedn\u00e9 noze<\/li>\n\n\n\n<li>sk\u00e1k\u00e1n\u00ed simuluj\u00edc\u00ed b\u011bh na m\u00edst\u011b p\u0159es \u0161vihadlo (st\u0159\u00edd\u00e1n\u00ed nohou)<\/li>\n\n\n\n<li>sk\u00e1k\u00e1n\u00ed tzv. vaj\u00ed\u010dka (skok s p\u0159ek\u0159\u00ed\u017een\u00fdma rukama)<\/li>\n\n\n\n<li>dvojskoky&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>Ze za\u010d\u00e1tku bychom doporu\u010dili sp\u00ed\u0161e jednodu\u0161\u0161\u00ed p\u0159eskoky, abyste si aktivitu osv\u011b\u017eili a z\u00edskali jistotu v jej\u00edm proveden\u00ed. Postupem \u010dasu m\u016f\u017eete p\u0159id\u00e1vat na intenzit\u011b a dopracovat se do f\u00e1ze, kdy budete st\u0159\u00eddat dvojskoky s vaj\u00ed\u010dkem a sk\u00e1k\u00e1n\u00edm na jedn\u00e9 noze. Uvid\u00edte, \u017ee se ze sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo stane z\u00e1bava.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><strong>Hodnota MET:<\/strong> Sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo ve vy\u0161\u0161\u00ed intenzit\u011b m\u00e1 p\u0159ibli\u017en\u011b <strong>MET 11.<\/strong>&nbsp;<\/p>\n\n\n\n<p>V praxi to znamen\u00e1 \u017ee:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60kilov\u00e1 \u017eena sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b <strong>660 kcal<\/strong><\/li>\n\n\n\n<li>80kilov\u00fd mu\u017e sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b <strong>880 kcal<\/strong><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Poskoky_%E2%80%93_predkopavani_zakopavani_vysoke_vyskoky\"><\/span>2. Poskoky \u2013 p\u0159edkop\u00e1v\u00e1n\u00ed, zakop\u00e1v\u00e1n\u00ed, vysok\u00e9 v\u00fdskoky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"924\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-1124x924.jpg\" alt=\"Dom\u00e1c\u00ed kardio tr\u00e9nink\" class=\"wp-image-193586\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-1124x924.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-400x329.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-1536x1263.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-2048x1684.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:90px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Op\u011bt z d\u011btsk\u00fdch let zn\u00e1te jist\u011b cviky, kter\u00e9 se pou\u017e\u00edvaly pro zah\u0159\u00e1t\u00ed v hodin\u00e1ch t\u011blocviku. Stejn\u011b tak jsou ale r\u016fzn\u00e9 poskoky (nap\u0159. prvky b\u011b\u017eeck\u00e9 abecedy) <strong>vyu\u017e\u00edv\u00e1ny i sportovci pro rozpohybov\u00e1n\u00ed t\u011bla <\/strong>p\u0159ed tr\u00e9ninkem \u010di z\u00e1pasem.&nbsp;<\/p>\n\n\n\n<div style=\"height:33px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>O jak\u00e9 cviky nap\u0159\u00edklad jde?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>p\u0159edkop\u00e1v\u00e1n\u00ed na m\u00edst\u011b<\/li>\n\n\n\n<li>zakop\u00e1v\u00e1n\u00ed na m\u00edst\u011b<\/li>\n\n\n\n<li>sk\u00e1k\u00e1n\u00ed po jedn\u00e9 noze<\/li>\n\n\n\n<li>\u00faskoky do stran<\/li>\n\n\n\n<li>odrazy z jedn\u00e9 nohy s vy\u0161vihnut\u00edm kolene<\/li>\n\n\n\n<li>v\u00fdskoky s nohami sno\u017emo, kolena co nejv\u00fd\u0161<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Variant v\u00fdskok\u016f a poskok\u016f je spousta. Aby v\u00e1s tr\u00e9nink bavil, m\u016f\u017eete st\u0159\u00eddat r\u016fzn\u00e9 varianty, d\u00edky \u010demu\u017e v\u00e1m hodinka ute\u010de jako nic. I p\u0159i takov\u00e9mto dom\u00e1c\u00edm cvi\u010den\u00ed <strong>doporu\u010dujeme m\u00edt na sob\u011b boty<\/strong>, kter\u00e9 budou tlumit dopady, p\u0159\u00edpadn\u011b doskakovat t\u0159eba na <a rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\">podlo\u017eku<\/a>, abyste se vyhnuli bolesti kolen.&nbsp;&nbsp;<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<p><strong>Hodnota MET:<\/strong> Kombinov\u00e1n\u00ed r\u016fzn\u00fdch poskok\u016f m\u00e1 p\u0159ibli\u017en\u011b <strong>MET 9.<\/strong>&nbsp;<\/p>\n\n\n\n<p>V praxi to znamen\u00e1 \u017ee:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60kilov\u00e1 \u017eena sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b <strong>540 kcal<\/strong><\/li>\n\n\n\n<li>80kilov\u00fd mu\u017e sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b<strong> 720 kcal<\/strong><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Jogging\"><\/span>3. Jogging<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<p>Jogging je druh sportu, kter\u00fd jsme zvykl\u00ed provozovat sp\u00ed\u0161e venku. Napadlo v\u00e1s ale n\u011bkdy <strong>zkusit joggovat doma<\/strong>? Pokud bydl\u00edte ve v\u011bt\u0161\u00edm dom\u011b, m\u016f\u017eete ho klidn\u011b provozovat s pohybem po m\u00edstnostech nap\u0159\u00edklad p\u0159i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.audiolibrix.com\/cs\/Podcast\/527\/sk-gymbeam-fitness-academy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">poslouch\u00e1n\u00ed na\u0161eho podcastu<\/a>. A pokud ob\u00fdv\u00e1te mal\u00fd byte\u010dek, m\u016f\u017eete zkusit jogging na m\u00edst\u011b. Kdy\u017e si k tomu pust\u00edte va\u0161e <a href=\"https:\/\/www.youtube.com\/c\/GymBeamcz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obl\u00edben\u00e1 videa na YouTube<\/a> nebo seri\u00e1l na Netflixu, ute\u010de v\u00e1m hodina z\u00e1vratnou rychlost\u00ed. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hodnota MET:<\/strong> Jogging na m\u00edst\u011b m\u00e1 p\u0159ibli\u017en\u011b <strong>MET 8.<\/strong>&nbsp;<\/p>\n\n\n\n<p>V praxi to znamen\u00e1 \u017ee:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60kilov\u00e1 \u017eena sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b <strong>480 kcal<\/strong><\/li>\n\n\n\n<li>80kilov\u00fd mu\u017e sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b <strong>640 kcal<\/strong><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"4_Jumping_jack_neboli_panak\"><\/span>4. Jumping jack neboli pan\u00e1k<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<p>Tento cvik nesm\u00ed chyb\u011bt snad v \u017e\u00e1dn\u00e9m youtubov\u00e9m fitness videu. Sv\u00e9 p\u0159\u00edznivce si na\u0161el po cel\u00e9m sv\u011bt\u011b. A nen\u00ed se \u010demu divit, jedn\u00e1 se o cvik, kter\u00fdm <strong>zapoj\u00edte cel\u00e9 t\u011blo<\/strong>. A i kdy\u017e vypad\u00e1 na prvn\u00ed pohled jednodu\u0161e, ru\u010d\u00edme v\u00e1m za to, \u017ee si p\u0159i jeho del\u0161\u00edm cvi\u010den\u00ed po\u0159\u00e1dn\u011b m\u00e1knete.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proveden\u00ed je jednoduch\u00e9. Za\u010dneme tak, \u017ee stoj\u00edme v pozoru, nohy m\u00e1me u sebe a ruce pod\u00e9l t\u011bla. Vysko\u010d\u00edme a rozkro\u010d\u00edme nohy. Sou\u010dasn\u011b s nohama zved\u00e1me od t\u011bla ruce nad hlavu. Ruce jsou v jedn\u00e9 rovin\u011b s t\u011blem, nep\u0159edpa\u017eujeme. Pohyb nazp\u011bt je p\u0159esn\u011b opa\u010dn\u00fd. Takto ho <strong>m\u016f\u017eeme prov\u00e1d\u011bt a\u017e des\u00edtky minut<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si chcete d\u00e1t jumping jackem v\u00edce do t\u011bla, doporu\u010dujeme <strong>st\u0159\u00eddat nap\u0159\u00edklad minutu maxim\u00e1ln\u00edho nasazen\u00ed se dv\u011bma minutami voln\u011bj\u0161\u00edho tempa<\/strong>. Uvid\u00edte, \u017ee v\u00e1m tr\u00e9nink i rychleji ute\u010de.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hodnota MET:<\/strong> Jumping jack m\u00e1 p\u0159ibli\u017en\u011b <strong>MET 8.<\/strong>&nbsp;<\/p>\n\n\n\n<p>V praxi to znamen\u00e1 \u017ee:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60kilov\u00e1 \u017eena sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b <strong>480 kcal<\/strong><\/li>\n\n\n\n<li>80kilov\u00fd mu\u017e sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b <strong>640 kcal<\/strong><\/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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/panak-1124x749.jpg\" alt=\"Kardio tr\u00e9nink - jumping jacks\" class=\"wp-image-192933\" width=\"843\" height=\"562\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\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-default\"><span class=\"ez-toc-section\" id=\"5_Burpees_neboli_anglicaky\"><\/span>5. Burpees neboli angli\u010d\u00e1ky<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<p>N\u011bkte\u0159\u00ed je nesn\u00e1\u0161\u00ed, jin\u00ed na n\u011b nedaj\u00ed dopustit. Ano, \u0159e\u010d je o <strong>angli\u010d\u00e1c\u00edch neboli burpees<\/strong>. A\u0165 u\u017e pat\u0159\u00edte do jak\u00e9hokoliv t\u00fdmu, ur\u010dit\u011b mi d\u00e1te za pravdu, \u017ee se jedn\u00e1 o velmi efektivn\u00ed cvik, kter\u00fd zapoj\u00ed mnoho svalov\u00fdch parti\u00ed a p\u0159i intenzivn\u00edm prov\u00e1d\u011bn\u00ed dok\u00e1\u017e\u00ed<strong> p\u011bkn\u011b potr\u00e1pit i va\u0161i fyzi\u010dku<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak na burpees?<\/strong> Za\u010dneme v z\u00e1kladn\u00edm postoji. Stoj\u00edme vzp\u0159\u00edmen\u011b s nohama na \u0161\u00ed\u0159ku ramen, ruce m\u00e1me pod\u00e9l t\u011bla. Rychle jdeme do d\u0159epu, ruce d\u00e1m na zem a nohama odsko\u010d\u00edme do planku. Pot\u00e9 nohama p\u0159isko\u010d\u00edme zp\u011bt k t\u011blu a jdeme op\u011bt do narovn\u00e1n\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tuto z\u00e1kladn\u00ed variantu m\u016f\u017eeme modifikovat mnoha zp\u016fsoby:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>p\u0159id\u00e1me klik<\/li>\n\n\n\n<li>p\u0159id\u00e1me klik s tlesknut\u00edm<\/li>\n\n\n\n<li>jdeme do planku, kter\u00fd budeme dr\u017eet pouze na jedn\u00e9 noze<\/li>\n\n\n\n<li>p\u0159id\u00e1me v planku v\u00edce p\u0159\u00edskok\u016f k nohou k ruk\u00e1m<\/li>\n\n\n\n<li>p\u0159id\u00e1me z\u00e1t\u011b\u017eovou vestu nebo batoh na z\u00e1da<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b jako u p\u0159edchoz\u00edch cvik\u016f m\u016f\u017eeme m\u011bnit podle pot\u0159eby intenzitu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hodnota MET:<\/strong> Burpees maj\u00ed p\u0159ibli\u017en\u011b <strong>MET 11.<\/strong>&nbsp;<\/p>\n\n\n\n<p>V praxi to znamen\u00e1 \u017ee:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60kilov\u00e1 \u017eena sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b <strong>660 kcal<\/strong><\/li>\n\n\n\n<li>80kilov\u00fd mu\u017e sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b <strong>880 kcal<\/strong><\/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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/burpee-1124x742.jpg\" alt=\"Kardio tr\u00e9nink - burpees\" class=\"wp-image-192951\" width=\"843\" height=\"557\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee-1124x742.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee-400x264.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee-1536x1014.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\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-default\"><span class=\"ez-toc-section\" id=\"6_Klouzaci_cviky\"><\/span>6. Klouzac\u00ed cviky<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<p>Mo\u017en\u00e1 u\u017e jste m\u011bli tu \u010dest<strong> <\/strong>cvi\u010dit na tzv. flow-in podlo\u017ece. Ano, je to p\u011bkn\u00e1 maka\u010dka. Mo\u017en\u00e1 v\u00e1s ale pot\u011b\u0161\u00edme t\u00edm, \u017ee m\u016f\u017eete stejn\u00e9 svalov\u00e9 partie <strong>procvi\u010dit i bez n\u00ed<\/strong>. Pokud m\u00e1te pocit, \u017ee by v\u00e1m flow-in zabral zbyte\u010dn\u011b moc m\u00edsta, m\u016f\u017eete zkusit<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/klouzave-podlozky-core-sliders-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>klouzav\u00e9 podlo\u017eky<\/strong><\/a>, kter\u00e9 v\u00e1m ud\u011blaj\u00ed stejnou slu\u017ebu. I ty v\u0161ak <strong>m\u016f\u017eete doma nahradit<\/strong>, a to nap\u0159\u00edklad star\u0161\u00ed hadrou, kter\u00e1 bude klouzat po podlaze. Krom\u011b toho, \u017ee si d\u00e1te do t\u011bla, nav\u00edc i perfektn\u011b vyle\u0161t\u00edte zem.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak cvi\u010dit s klouzav\u00fdmi podlo\u017ekami?<\/strong> Z\u00e1kladem je poloha v planku, kdy m\u00e1te zpevn\u011bn\u00fd st\u0159ed t\u011bla s dlan\u011bmi na zemi. Pak u\u017e m\u016f\u017eete libovoln\u011b p\u0159itahovat kolena k b\u0159ichu, sno\u017emo, do k\u0159\u00ed\u017ee, d\u011blat tzv. mountain climbers, rozno\u017eov\u00e1n\u00ed a podobn\u011b. Pokud chcete z\u00e1t\u011b\u017e zv\u00fd\u0161it, dejte si na zadek z\u00e1va\u017e\u00ed (stejnou funkci doma ud\u011bl\u00e1 nap\u0159\u00edklad kniha \u010di napln\u011bn\u00fd batoh) nebo oble\u010dte <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017eovou vestu<\/a>. Dal\u0161\u00ed mo\u017enost\u00ed je prokl\u00e1dat p\u0159\u00edtahy klikov\u00e1n\u00edm. Zaru\u010dujeme v\u00e1m, \u017ee <strong>nejen st\u0159ed t\u011bla dostane po\u0159\u00e1dn\u011b zabrat<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hodnota MET:<\/strong> Zm\u00edn\u011bn\u00e9 klouzac\u00ed cviky maj\u00ed p\u0159ibli\u017en\u011b <strong>MET 11.<\/strong>&nbsp;<\/p>\n\n\n\n<p>V praxi to znamen\u00e1 \u017ee:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60kilov\u00e1 \u017eena sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b <strong>660 kcal<\/strong><\/li>\n\n\n\n<li>80kilov\u00fd mu\u017e sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b <strong>880 kcal<\/strong><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"7_Cviky_s_vlastni_vahou\"><\/span>7. Cviky s vlastn\u00ed vahou<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<p>Do t\u00e9to kategorie spad\u00e1 velk\u00e9 mno\u017estv\u00ed cvik\u016f, tak\u017ee nemus\u00edte m\u00edt strach, \u017ee se z va\u0161eho tr\u00e9ninku stane nudn\u00e1 rutina. Pokud se rozhodnete za\u0159adit cviky s vlastn\u00ed v\u00e1hou jako kardio, myslete na to, \u017ee by se m\u011blo jednat o soustavn\u00fd d\u00e9letrvaj\u00edc\u00ed pohyb. Nen\u00ed tedy na m\u00edst\u011b jet na maximum a pak si d\u00e1vat pauzy. V takov\u00e9m p\u0159\u00edpad\u011b by se pak jednalo sp\u00ed\u0161e o HIIT tr\u00e9nink.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zkusit m\u016f\u017eete t\u0159eba:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>klasick\u00e9 d\u0159epy<\/li>\n\n\n\n<li>d\u0159epy na jedn\u00e9 noze<\/li>\n\n\n\n<li>v\u00fdpady&nbsp;<\/li>\n\n\n\n<li>kliky&nbsp;<\/li>\n\n\n\n<li>v\u00fdstupy na bednu (lze vyu\u017e\u00edt nap\u0159\u00edklad gau\u010d)&nbsp;<\/li>\n\n\n\n<li>sed-lehy<\/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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-1124x633.jpg\" alt=\"Kardio cviky s vlastn\u00ed v\u00e1hou\" class=\"wp-image-193604\" width=\"843\" height=\"475\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-1124x633.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-1536x865.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-2048x1154.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud budete jednotliv\u00e9 cviky st\u0159\u00eddat, uvid\u00edte, \u017ee<strong> procvi\u010d\u00edte skv\u011ble cel\u00e9 t\u011blo<\/strong>. M\u016f\u017eete si ur\u010dit, \u017ee budete ka\u017ed\u00fd cvik prov\u00e1d\u011bt t\u0159eba dv\u011b minuty, a pak se pust\u00edte do dal\u0161\u00edho. Takto m\u016f\u017eete cel\u00e9 kolo n\u011bkolikr\u00e1t opakovat. Abyste nemuseli po\u0159\u00e1d sledovat \u010das, doporu\u010dujeme <strong>st\u00e1hnout si tzv. tabata timer<\/strong>, kde si m\u016f\u017eete <strong>nastavit signalizaci po r\u016fzn\u00fdch \u010dasov\u00fdch intervalech<\/strong>, tak\u017ee se pak m\u016f\u017eete soust\u0159edit opravdu jen na dan\u00fd cvik. A pokud byste si proveden\u00ed jednotliv\u00fdch uveden\u00fdch cvik\u016f cht\u011bli je\u0161t\u011b zt\u00ed\u017eit, m\u016f\u017eete vyu\u017e\u00edt nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/zavesny-posilovaci-system-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1v\u011bsn\u00fd syst\u00e9m<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u011bkter\u00e9 <strong>cviky v\u00e1m v\u0161ak m\u016f\u017ee tato vychyt\u00e1vka i zjednodu\u0161it<\/strong>. Nap\u0159\u00edklad pro nau\u010den\u00ed d\u0159ep\u016f na jedn\u00e9 noze je to skv\u011bl\u00e1 pom\u016fcka, nebo\u0165 se m\u016f\u017eete po celou dobu p\u0159idr\u017eovat popruh\u016f. Stejn\u011b tak si p\u0159idr\u017eov\u00e1n\u00edm m\u016f\u017eete uleh\u010dit d\u0159epy s v\u00fdskokem \u010di sk\u00e1kan\u00e9 v\u00fdpady, a nav\u00edc t\u00edm zapojit i ruce.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hodnota MET:<\/strong> U zm\u00edn\u011bn\u00e9ho tr\u00e9ninku s vlastn\u00ed v\u00e1hou je MET r\u016fznorod\u00fd. Podle n\u00e1ro\u010dnosti cvik\u016f a intenzity se m\u016f\u017ee pohybovat n\u011bkde mezi 6\u201310.&nbsp;<\/p>\n\n\n\n<p>V praxi to znamen\u00e1 \u017ee:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60kilov\u00e1 \u017eena sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b <strong>360\u2013600 kcal<\/strong><\/li>\n\n\n\n<li>80kilov\u00fd mu\u017e sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b <strong>480\u2013800 kcal<\/strong><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"8_Box\"><\/span>8. Box&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"935\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-935x1124.jpg\" alt=\"Kardio tr\u00e9nink - box\" class=\"wp-image-192978\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-935x1124.jpg 935w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-333x400.jpg 333w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-1278x1536.jpg 1278w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964.jpg 1285w\" sizes=\"auto, (max-width: 935px) 100vw, 935px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:125px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017de doma nem\u00e1te boxovac\u00ed pytel? Ten p\u0159ece v\u016fbec nepot\u0159ebujete. I ti nejlep\u0161\u00ed boxe\u0159i tr\u00e9nuj\u00ed tzv. metodou st\u00ednov\u00e1n\u00ed, kdy <strong>bojuj\u00ed proti imagin\u00e1rn\u00edmu soupe\u0159i<\/strong>, kter\u00e9ho se sna\u017e\u00ed trefit r\u016fzn\u00fdmi \u00fadery. Stejn\u011b tak m\u016f\u017eete tr\u00e9novat i vy. <strong>P\u0159edstavujte si, \u017ee naproti stoj\u00ed v\u00e1\u0161 nejv\u011bt\u0161\u00ed nep\u0159\u00edtel<\/strong>, a u\u0161t\u011bd\u0159ete mu p\u00e1r ran a kop\u016f. <\/p>\n\n\n\n<div style=\"height:56px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nezapome\u0148te, \u017ee v\u00e1\u0161 imagin\u00e1rn\u00ed p\u0159\u00edtel se tak\u00e9 br\u00e1n\u00ed, proto by ve va\u0161em tr\u00e9ninku nem\u011bli chyb\u011bt ani pod\u0159epy a dal\u0161\u00ed uh\u00fdb\u00e1n\u00ed, kter\u00fdmi si tr\u00e9nink zpest\u0159\u00edte. Kdy\u017e si k tomu zapnete hudbu a budete se sna\u017eit boxovat do rytmu, uvid\u00edte, \u017ee se z toho stane <strong>z\u00e1bavn\u00e9 kardio<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:78px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hodnota MET:<\/strong> Box m\u00e1 p\u0159ibli\u017en\u011b <strong>MET 5,5<\/strong>.&nbsp;<\/p>\n\n\n\n<p>V praxi to znamen\u00e1 \u017ee:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60kilov\u00e1 \u017eena sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b <strong>330 kcal<\/strong><\/li>\n\n\n\n<li>80kilov\u00fd mu\u017e sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b <strong>440 kcal<\/strong><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Celomotoricky_Jacikuv_test\"><\/span>9. Celomotorick\u00fd Jac\u00edk\u016fv test<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<p>T\u00edmto testem procvi\u010d\u00edte opravdu cel\u00e9 t\u011blo. Nav\u00edc se d\u00edky n\u011bmu m\u016f\u017eete i <strong>dozv\u011bd\u011bt, jak jste na tom s va\u0161\u00ed t\u011blesnou zdatnost\u00ed<\/strong>. T\u00edmto zp\u016fsobem je zji\u0161\u0165ov\u00e1na \u00farove\u0148 fyzick\u00e9 kondice nap\u0159\u00edklad u uchaze\u010d\u016f o sportovn\u00ed studium \u010di o m\u00edsto policisty. Pokud budete tento test prov\u00e1d\u011bt po dobu 2 minut na maximum, m\u016f\u017eete si pak ov\u011b\u0159it, jak byste p\u0159i p\u0159ij\u00edmac\u00edm \u0159\u00edzen\u00ed vedli. Samoz\u0159ejm\u011b ho ale m\u00edrn\u011bj\u0161\u00edm tempem m\u016f\u017eete d\u011blat i d\u00e9le ne\u017e dv\u011b minuty, p\u0159\u00edpadn\u011b ho prost\u0159\u00eddat s dal\u0161\u00edmi cviky.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak m\u00e1 Jac\u00edk\u016fv test fyzick\u00e9 zdatnosti vypadat?<\/strong> Za\u010d\u00edn\u00e1me ve stoji spatn\u00e9m, p\u0159esouv\u00e1me se do lehu na b\u0159i\u0161e, zp\u011bt do stoje spatn\u00e9ho a n\u00e1sledn\u011b do lehu na z\u00e1dech. Tyto 4 polohy prov\u00e1d\u00edme co nejrychlej\u0161\u00edm tempem hned za sebou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hodnota MET:<\/strong> Celomotorick\u00fd Jac\u00edk\u016fv test m\u00e1 p\u0159ibli\u017en\u011b <strong>MET 10.<\/strong>&nbsp;<\/p>\n\n\n\n<p>V praxi to znamen\u00e1 \u017ee:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60kilov\u00e1 \u017eena sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b <strong>600 kcal<\/strong><\/li>\n\n\n\n<li>80kilov\u00fd mu\u017e sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b<strong> 800 kcal<\/strong><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"10_Tanec\"><\/span>10. Tanec<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"844\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-844x1124.jpeg\" alt=\"Kardio tr\u00e9nink - tanec\" class=\"wp-image-193007\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-844x1124.jpeg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-301x400.jpeg 301w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-1154x1536.jpeg 1154w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53.jpeg 1202w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u017e jste si n\u011bkdy zkusili zapnout hudbu na pln\u00e9 pecky a uspo\u0159\u00e1dat sv\u00e9 <strong>vlastn\u00ed p\u011bveck\u00e9 a tane\u010dn\u00ed vystoupen\u00ed<\/strong>? Pokud ne, o hodn\u011b p\u0159ich\u00e1z\u00edte. Nejen\u017ee si sv\u016fj koncert n\u00e1le\u017eit\u011b u\u017eijete, ale nav\u00edc je tanec skv\u011bl\u00fdm kardiem, kter\u00e9 v\u00e1s bude stoprocentn\u011b bavit. M\u016f\u017eete st\u0159\u00eddat pomalej\u0161\u00ed songy s divok\u00fdmi rytmy, a <strong>vyplavit tak ze sebe ve\u0161kerou p\u0159ebyte\u010dnou energii<\/strong>. <\/p>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Doporu\u010dujeme tuto \u010dinnost vykon\u00e1vat p\u0159edev\u0161\u00edm tehdy, kdy\u017e jste sami doma, proto\u017ee u toho pravd\u011bpodobn\u011b nevypad\u00e1te tak neodolateln\u011b, jak si mysl\u00edte. Rozhodn\u011b se ale jedn\u00e1 o <strong>skv\u011blou z\u00e1bavu i efektivn\u00ed tr\u00e9nink<\/strong>, kter\u00fdm sp\u00e1l\u00edte slu\u0161n\u00e9 mno\u017estv\u00ed kalori\u00ed. <\/p>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud m\u00e1te pocit, \u017ee se sami do rytmu h\u00fdbat nezvl\u00e1dnete, zkuste si naj\u00edt n\u011bjak\u00e9 tane\u010dn\u00ed video, kde v\u00e1s nau\u010d\u00ed z\u00e1kladn\u00ed kroky, kter\u00e9 pak vyu\u017eijete. Pomoci mohou t\u0159eba i hern\u00ed konzole, kde se sna\u017e\u00edte napodobovat pohyby pan\u00e1\u010dka na obrazovce.&nbsp;<\/p>\n\n\n\n<div style=\"height:37px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hodnota MET:<\/strong> Tanec m\u00e1 p\u0159ibli\u017en\u011b <strong>MET 7,8.<\/strong>&nbsp;<\/p>\n\n\n\n<p>V praxi to znamen\u00e1 \u017ee:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60kilov\u00e1 \u017eena sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b <strong>468 kcal<\/strong><\/li>\n\n\n\n<li>80kilov\u00fd mu\u017e sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b <strong>624 kcal<\/strong><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"11_Fitness_uklid\"><\/span>11. Fitness \u00faklid<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<p>Ukl\u00edzet bohu\u017eel mus\u00edme. Stejn\u011b tak bychom m\u011bli i cvi\u010dit. Jak to ale vy\u0159e\u0161it, kdy\u017e nem\u00e1me moc \u010dasu, a tak si mus\u00edme vybrat, kter\u00e9 aktivit\u011b se budeme v\u011bnovat? <strong>Co takhle je zkusit spojit<\/strong>. Krom\u011b propocen\u00e9ho tri\u010dka a vyplaven\u00fdch endorfin\u016f v\u00e1m odm\u011bnou bude i perfektn\u011b uklizen\u00fd byt.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak by mohl takov\u00fd fitness \u00faklid vypadat?&nbsp;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Napl\u00e1nujte si aktivity, kter\u00e9 mus\u00edte ud\u011blat<\/strong> \u2013 nap\u0159\u00edklad posb\u00edrat \u0161pinav\u00e9 oble\u010den\u00ed v byt\u011b, pov\u011bsit pr\u00e1dlo, ut\u0159\u00edt prach a vyt\u0159\u00edt podlahy.&nbsp;<\/li>\n\n\n\n<li><strong>Ur\u010dete si cviky, kter\u00e9 by se mohli re\u00e1ln\u011b s dan\u00fdmi aktivitami spojit,<\/strong> a ud\u011blejte si v hlav\u011b pl\u00e1n.<\/li>\n\n\n\n<li><strong>Pus\u0165te se do toho. <\/strong>M\u016f\u017eete to vypadat nap\u0159\u00edklad tak, \u017ee za ka\u017ed\u00fd jeden kousek pr\u00e1dla, kter\u00fd zvednete z m\u00edsta, kam nepat\u0159\u00ed, ud\u011bl\u00e1te <strong>10 burpees<\/strong>. U v\u011b\u0161en\u00ed pr\u00e1dla m\u016f\u017eete ud\u011blat <strong>3 d\u0159epy<\/strong> v\u017edy p\u0159edt\u00edm, ne\u017e pov\u011bs\u00edte jeden kousek pr\u00e1dla (ano, pra\u010dka pln\u00e1 pono\u017eek se v tuto chv\u00edli st\u00e1v\u00e1 je\u0161t\u011b v\u011bt\u0161\u00ed no\u010dn\u00ed m\u016frou), p\u0159i ut\u00edr\u00e1n\u00ed prachu si m\u016f\u017eete d\u00e1t <strong>5 klik\u016f<\/strong> po ka\u017ed\u00e9 set\u0159en\u00e9 plo\u0161e a vyt\u00edr\u00e1n\u00ed m\u016f\u017eete spojit s ji\u017e zm\u00edn\u011bn\u00fdm tancem.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uvid\u00edte, \u017ee v\u00e1s takov\u00fdto hodinov\u00fd \u00faklid nabije dobrou n\u00e1ladou a <strong>mo\u017en\u00e1 v\u00e1s nau\u010d\u00ed i po\u0159\u00e1dku<\/strong>. P\u0159\u00ed\u0161t\u011b si u\u017e ur\u010dit\u011b rozmysl\u00edte, jestli \u0161pinav\u00e9 triko odlo\u017e\u00edte na rotoped a ud\u011bl\u00e1te pak za n\u011bj 10 burpees, nebo ho odnesete do pr\u00e1dla, kam pat\u0159\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hodnota MET:<\/strong> Fitness \u00faklid m\u00e1 p\u0159ibli\u017en\u011b <strong>MET 6.<\/strong>&nbsp;<\/p>\n\n\n\n<p>V praxi to znamen\u00e1 \u017ee:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60kilov\u00e1 \u017eena sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b <strong>360 kcal<\/strong><\/li>\n\n\n\n<li>80kilov\u00fd mu\u017e sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b <strong>480 kcal<\/strong><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"12_Bonusovy_tip_%E2%80%93_sex\"><\/span>12. Bonusov\u00fd tip \u2013 sex<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<p>Je dost mo\u017en\u00e9, \u017ee jste n\u011bkdy d\u0159\u00edve sly\u0161eli o tom, jak velk\u00e9 mno\u017estv\u00ed kalori\u00ed m\u016f\u017eete sexem sp\u00e1lit. V tomto p\u0159\u00edpad\u011b v\u00e1s mo\u017en\u00e1 zklameme. Ale v <strong>drtiv\u011b v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f se opravdu na \u017e\u00e1dn\u00e9 z\u00e1vratn\u00e9 hodnoty nedostaneme<\/strong>. Jedn\u00e1 se ov\u0161em o aktivitu, do kter\u00e9 se v\u00e1m ze v\u0161ech v\u00fd\u0161e zm\u00edn\u011bn\u00fdch bude cht\u00edt pravd\u011bpodobn\u011b nejv\u00edce. A nav\u00edc si d\u00edky n\u00ed u\u017eijete i <strong>kvalitn\u00ed \u010das s va\u0161\u00edm prot\u011bj\u0161kem<\/strong>. Pokud v\u00e1m jde ov\u0161em o spalov\u00e1n\u00ed kalori\u00ed, asi bude vhodn\u011bj\u0161\u00ed pustit se t\u0159eba do sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo&#8230;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hodnota MET:<\/strong> Sex m\u00e1 p\u0159ibli\u017en\u011b <strong>MET 1,8.<\/strong>&nbsp;<\/p>\n\n\n\n<p>V praxi to znamen\u00e1 \u017ee:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60kilov\u00e1 \u017eena sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b <strong>108 kcal<\/strong><\/li>\n\n\n\n<li>80kilov\u00fd mu\u017e sp\u00e1l\u00ed za hodinu pr\u016fm\u011brn\u011b <strong>144 kcal<\/strong><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Kolik_kalorii_muzeme_kardiem_spalit\"><\/span>Kolik kalori\u00ed m\u016f\u017eeme kardiem sp\u00e1lit?<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<p>Pokud budeme po\u010d\u00edtat s <strong>pr\u016fm\u011brn\u00fdmi hodnotami<\/strong> sp\u00e1len\u00fdch kalori\u00ed u uveden\u00fdch kardio aktivit bez posledn\u00ed bonusov\u00e9, zjist\u00edme, \u017ee<strong> m\u016f\u017ee 60kilov\u00e1 \u017eena aerobn\u00edm tr\u00e9ninkem sp\u00e1lit za hodinu p\u0159ibli\u017en\u011b 520 kcal a 80kilov\u00fd mu\u017e p\u0159ibli\u017en\u011b 692 kcal<\/strong>.&nbsp;<\/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 is-style-default\">A jak si toto mno\u017estv\u00ed p\u0159ibli\u017en\u011b p\u0159edstavit u konkr\u00e9tn\u00edch j\u00eddel?&nbsp;<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>J\u00eddlo<\/strong><\/th><th><center><strong>Mu\u017e za 30 min \/346 kcal<\/strong><\/center><\/th><th><center><strong>\u017dena za 30 min \/260 kcal<\/strong><\/center><\/th><th><center><strong>Mu\u017e za 60 min \/692 kcal<\/strong><\/center><\/th><th><center><strong>\u017dena za 60 min \/520 kcal<\/strong><\/center><\/th><th><center><strong>Mu\u017e za 90 min \/1038 kcal<\/strong><\/center><\/th><th><center><strong>\u017dena za 90 min \/780 kcal<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td><center>Ovesn\u00e9 vlo\u010dky, \u0159eck\u00fd jogurt 0 % tuku, ban\u00e1n, protein, (ara\u0161\u00eddov\u00e9 m\u00e1slo)<\/center><\/td><td><center>Ovesn\u00e9 vlo\u010dky (30 g), \u0159eck\u00fd jogurt 0 % tuku (100 g), ban\u00e1n (80 g), protein (30 g)<\/center><\/td><td><center>Ovesn\u00e9 vlo\u010dky (20 g), \u0159eck\u00fd jogurt 0 % tuku (100 g), ban\u00e1n (50 g), protein (25 g)<\/center><\/td><td><center>Ovesn\u00e9 vlo\u010dky (90 g), \u0159eck\u00fd jogurt 0 % tuku (150 g), ban\u00e1n (100 g), protein (30 g), ara\u0161\u00eddov\u00e9 m\u00e1slo (13 g)<\/center><\/td><td><center>Ovesn\u00e9 vlo\u010dky (50 g), \u0159eck\u00fd jogurt 0 % tuku (150 g), ban\u00e1n (100 g), protein (30 g), ara\u0161\u00eddov\u00e9 m\u00e1slo (10 g)<\/center><\/td><td><center>Ovesn\u00e9 vlo\u010dky (140 g), \u0159eck\u00fd jogurt 0 % tuku (200 g), ban\u00e1n (150 g), protein (30 g), ara\u0161\u00eddov\u00e9 m\u00e1slo (30 g)<\/center><\/td><td><center>Ovesn\u00e9 vlo\u010dky (100 g), \u0159eck\u00fd jogurt 0 % tuku (150 g), ban\u00e1n (90 g), protein (30 g), ara\u0161\u00eddov\u00e9 m\u00e1slo (25 g)<\/center><\/td><\/tr><tr><td><center><strong>Ku\u0159ec\u00ed prso (za syrova), ghee, r\u00fd\u017ee (za syrova), brokolice<\/strong><\/center><\/td><td><center>Ku\u0159ec\u00ed prso (100 g), ghee (6 g), r\u00fd\u017ee (40 g), brokolice (100 g)<\/center><\/td><td><center>Ku\u0159ec\u00ed prso (80 g), ghee (6 g), r\u00fd\u017ee (25 g), brokolice (100 g)<\/center><\/td><td><center>Ku\u0159ec\u00ed prso (200 g), ghee (11 g), r\u00fd\u017ee (80 g), brokolice (250 g)<\/center><\/td><td><center>Ku\u0159ec\u00ed prso (150 g), ghee (8 g), r\u00fd\u017ee (60 g), brokolice (200 g)<\/center><\/td><td><center>Ku\u0159ec\u00ed prso (250 g), ghee (15 g), r\u00fd\u017ee (150 g), brokolice (250 g)<\/center><\/td><td><center>Ku\u0159ec\u00ed prso (200 g), ghee (13 g), r\u00fd\u017ee (100 g), brokolice (250 g)<\/center><\/td><\/tr><tr><td><center><strong>T\u011bstoviny (za syrova), tofu, olivov\u00fd olej, mra\u017een\u00e1 zeleninov\u00fd sm\u011bs<\/strong><\/center><\/td><td><center>T\u011bstoviny (45 g), tofu (90 g), olivov\u00fd olej (4 ml), mra\u017een\u00e1 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zelenina<\/a> (100 g)<\/center><\/td><td><center>T\u011bstoviny (25 g), tofu (80 g), olivov\u00fd olej (3 ml), mra\u017een\u00e1 zelenina (100 g)<\/center><\/td><td><center>T\u011bstoviny (100 g), tofu (150 g), olivov\u00fd olej (7 ml), mra\u017een\u00e1 zelenina (200 g)<\/center><\/td><td><center>T\u011bstoviny (65 g), tofu (120 g), olivov\u00fd olej (5 ml), mra\u017een\u00e1 zelenina (200 g)<\/center><\/td><td><center>T\u011bstoviny (160 g), tofu (200 g), olivov\u00fd olej (12 ml), mra\u017een\u00e1 zelenina (250 g)<\/center><\/td><td><center>T\u011bstoviny (100 g), tofu (200 g), olivov\u00fd olej (10 ml), mra\u017een\u00e1 zelenina (200 g)<\/center><\/td><\/tr><tr><td><center><strong>Celozrnn\u00e9 pe\u010divo, \u017eerv\u00e9, ku\u0159ec\u00ed \u0161unka, 30% s\u00fdr, paprika<\/strong><\/center><\/td><td><center>Celozrnn\u00e9 pe\u010divo (60 g), \u017eerv\u00e9 (10 g), ku\u0159ec\u00ed \u0161unka (60 g), 30% s\u00fdr (20 g), paprika (80 g)<\/center><\/td><td><center>Celozrnn\u00e9 pe\u010divo (40 g), \u017eerv\u00e9 (10 g), ku\u0159ec\u00ed \u0161unka (40 g), 30% s\u00fdr (20 g), paprika (80 g)<\/center><\/td><td><center>Celozrnn\u00e9 pe\u010divo (120 g), \u017eerv\u00e9 (20 g), ku\u0159ec\u00ed \u0161unka (120 g), 30% s\u00fdr (40 g), paprika (170 g)<\/center><\/td><td><center>Celozrnn\u00e9 pe\u010divo (80 g), \u017eerv\u00e9 (20 g), ku\u0159ec\u00ed \u0161unka (100 g), 30% s\u00fdr (30 g), paprika (160 g)<\/center><\/td><td><center>Celozrnn\u00e9 pe\u010divo (200 g), \u017eerv\u00e9 (40 g), ku\u0159ec\u00ed \u0161unka (150 g), 30% s\u00fdr (50 g), paprika (200 g)<\/center><\/td><td><center>Celozrnn\u00e9 pe\u010divo (150 g), \u017eerv\u00e9 (30 g), ku\u0159ec\u00ed \u0161unka (120 g), 30% s\u00fdr (30 g), paprika (200 g)<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud bychom kalorie sp\u00e1len\u00e9 t\u00edmto hodinov\u00fd kardio tr\u00e9ninkem cht\u011bli doplnit <strong>ml\u00e9\u010dnou \u010dokol\u00e1dou nebo t\u0159eba ke\u0161u m\u00e1slem<\/strong>, vypadalo by to asi takto:&nbsp;<\/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>60kilov\u00e1 \u017eena by si mohla dop\u0159\u00e1t 82 g <a href=\"https:\/\/gymbeam.cz\/catalogsearch\/result\/?q=ke%C5%A1u+m%C3%A1slo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u m\u00e1sla<\/a> nebo 95 g ml\u00e9\u010dn\u00e9 \u010dokol\u00e1dy<\/li>\n\n\n\n<li>80kilov\u00fd mu\u017e by si mohl dop\u0159\u00e1t 110 g ke\u0161u m\u00e1sla nebo 125 g ml\u00e9\u010dn\u00e9 \u010dokol\u00e1dy<\/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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-1124x899.jpg\" alt=\"Kolik kalori\u00ed sp\u00e1l\u00edte kardiem\" class=\"wp-image-193029\" width=\"843\" height=\"674\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-1124x899.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-400x320.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-1536x1229.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\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-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kardio aktivity maj\u00ed nezpochybniteln\u011b <strong>pozitivn\u00ed vliv na na\u0161e fyzick\u00e9 i psychick\u00e9 zdrav\u00ed<\/strong>, a proto bychom se jim m\u011bli n\u011bkolikr\u00e1t t\u00fddn\u011b v\u011bnovat. Odradit n\u00e1s od toho nemus\u00ed ani fakt, \u017ee jsou zav\u0159en\u00e1 fitka a venku je t\u0159eba \u0161kared\u011b. Existuje toti\u017e <strong>nespo\u010det zp\u016fsob\u016f, jak prov\u00e1d\u011bt aerobn\u00ed tr\u00e9nink doma<\/strong>. D\u00edky tomu sp\u00e1l\u00edme tak\u00e9 velk\u00e9 mno\u017estv\u00ed kalori\u00ed, kter\u00e9 m\u016f\u017eeme doplnit r\u016fzn\u00fdmi potravinami, jak jsme si uvedli v tabulce. Pokud byste se o stravov\u00e1n\u00ed a sestavov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku cht\u011bli dozv\u011bd\u011bt v\u00edce, nem\u011bl by v\u00e1m uniknout n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U kardio tr\u00e9ninku nezapom\u00ednejte <strong>kombinovat r\u016fzn\u00e9 cviky a st\u0159\u00eddat intenzitu<\/strong>. D\u00edky tomu se v\u00e1m cvi\u010den\u00ed neomrz\u00ed a vy budete moci dlouhodob\u011b t\u011b\u017eit z benefit\u016f aerobn\u00edho cvi\u010den\u00ed. M\u00e1te i vy obl\u00edben\u00fd kardio tr\u00e9nink, kter\u00fd si zvl\u00e1dnete odcvi\u010dit i doma? Pod\u011blte se o n\u011bj s ostatn\u00edmi. Inspirace nen\u00ed nikdy dost.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jste zvykl\u00ed d\u011blat pravideln\u011b kardio, ale zav\u0159en\u00e1 fitka a \u0161patn\u00e9 po\u010das\u00ed v\u00e1m hat\u00ed pl\u00e1ny? M\u00e1me pro v\u00e1s \u0159e\u0161en\u00ed \u2013 dom\u00e1c\u00ed kardio tr\u00e9nink. V dne\u0161n\u00edm \u010dl\u00e1nku v\u00e1m uk\u00e1\u017eeme 12 mo\u017enost\u00ed, jak na to.<\/p>\n","protected":false},"author":100,"featured_media":193558,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6441,6489,6174,6693],"filter_section":[],"filter_attribute":[13022],"class_list":{"0":"post-192827","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-s-vlastni-vahou","9":"tag-domaci-trenink","10":"tag-hiit-trenink","11":"tag-kardio-cs","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>12 nejlep\u0161\u00edch tip\u016f na dom\u00e1c\u00ed kardio tr\u00e9nink - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kardio v\u00e1m zlep\u0161\u00ed zdrav\u00ed a tak\u00e9 pom\u016f\u017ee s hubnut\u00edm. 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