{"id":234155,"date":"2020-04-22T15:05:00","date_gmt":"2020-04-22T13:05:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=234155"},"modified":"2021-03-24T15:08:03","modified_gmt":"2021-03-24T14:08:03","slug":"ako-posilnovanie-podporuje-chudnutie","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-posilnovanie-podporuje-chudnutie\/","title":{"rendered":"Ako posil\u0148ovanie podporuje chudnutie?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/ako-posilnovanie-podporuje-chudnutie\/#Co_podporuje_chudnutie\" title=\"\u010co podporuje chudnutie?\">\u010co podporuje chudnutie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/ako-posilnovanie-podporuje-chudnutie\/#Ako_posilnovanie_podporuje_chudnutie\" title=\"Ako posil\u0148ovanie podporuje chudnutie?\">Ako posil\u0148ovanie podporuje chudnutie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/ako-posilnovanie-podporuje-chudnutie\/#Kardio\" title=\"Kardio\">Kardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/ako-posilnovanie-podporuje-chudnutie\/#Silovy_trening\" title=\"Silov\u00fd tr\u00e9ning\">Silov\u00fd tr\u00e9ning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/ako-posilnovanie-podporuje-chudnutie\/#Niekolko_rad_ako_maximalizovat_trening_zamerany_na_chudnutie\" title=\"Nieko\u013eko r\u00e1d ako maximalizova\u0165 tr\u00e9ning zameran\u00fd na chudnutie\">Nieko\u013eko r\u00e1d ako maximalizova\u0165 tr\u00e9ning zameran\u00fd na chudnutie<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_podporuje_chudnutie\"><\/span>\u010co podporuje chudnutie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Faktorov, ktor\u00e9 <strong>ovplyv\u0148uj\u00fa va\u0161u telesn\u00fa hmotnos\u0165 <\/strong>je skuto\u010dne ve\u013ea. Ru\u010di\u010dka na va\u0161ej v\u00e1he sa odv\u00edja od <strong>stravy,<\/strong> ktor\u00fa prij\u00edmate, <strong>genetick\u00fdch predispoz\u00edci\u00ed,<\/strong> ktor\u00e9 ste zdedili \u010di <strong>v\u00e1\u0161ho veku.<\/strong> Ak je v\u0161ak va\u0161im cie\u013eom <strong>schudn\u00fa\u0165 tukov\u00e9 z\u00e1soby,<\/strong> mali by ste sa zamera\u0165 na <strong>tri k\u013e\u00fa\u010dov\u00e9 aspekty,<\/strong> ktor\u00e9 by ste do svojho \u017eivota mali \u010do najsk\u00f4r zavies\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kaloricky deficit<\/h3>\n\n\n\n<p>Kal\u00f3rie s\u00fa <strong>jednotky energie,<\/strong> ktor\u00e9 z\u00edskavate z potrav\u00edn a n\u00e1pojov. Prim\u00e1rnym faktorom pri <strong>zn\u00ed\u017een\u00ed telesnej hmotnosti<\/strong> je upravi\u0165 v\u00e1\u0161 <strong>pr\u00edjem kal\u00f3ri\u00ed.<\/strong> Ak t\u00fa\u017eite po strate nadbyto\u010dn\u00fdch kilogramov, nemal by v\u00e1\u0161 <strong>kalorick\u00fd pr\u00edjem prevy\u0161ova\u0165<\/strong> va\u0161 odpor\u00fa\u010dann\u00fd denn\u00fd kalorick\u00fd pr\u00edjem, ba naopak,<strong> mal by by\u0165 ni\u017e\u0161\u00ed.<\/strong> Zn\u00ed\u017ei\u0165 jeho pr\u00edjem m\u00f4\u017eete aj <strong>efekt\u00edvnym cvi\u010den\u00edm,<\/strong> po\u010das ktor\u00e9ho sp\u00e1lite nieko\u013eko kal\u00f3ri\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V praxi to vyzer\u00e1 nasledovne: Priemern\u00e1 \u017eena by mala denne prija\u0165 pribli\u017ene <strong>2000 kcal,<\/strong> aby si udr\u017eala svoju <strong>doteraj\u0161iu v\u00e1hu.<\/strong> Ak by chcela <strong>schudn\u00fa\u0165 aspo\u0148 0,45 kg t\u00fd\u017edenne,<\/strong> jej denn\u00fd pr\u00edjem by mal by\u0165 pribli\u017ene <strong>1500 kcal.<\/strong> To m\u00f4\u017ee dosiahnu\u0165 bu\u010f <strong>zmenou stravy <\/strong>s ni\u017e\u0161\u00edm podielom kal\u00f3ri\u00ed, alebo ku svojim priemern\u00fdm 2000 kal\u00f3ri\u00e1m denne prid\u00e1 aj<strong> v\u00fddaj kal\u00f3ri\u00ed v podobe cvi\u010denia.<\/strong> Ak by denne vykon\u00e1vala aktivity, ako beh, bicyklovanie \u010di posil\u0148ovanie, po\u010das ktor\u00fdch by sp\u00e1lila 500 kcal, jej denn\u00fd pr\u00edjem by sa zn\u00ed\u017eil. To znamen\u00e1, \u017ee: <strong>2000 kcal-500 kcal=1500 kcal denne=3500 kcal t\u00fd\u017edenne=- 0,45 kg t\u00fd\u017edenne.&nbsp; <\/strong><span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kal\u00f3rie, ktor\u00e9 spa\u013eujete alebo m\u00ed\u0148ate ka\u017ed\u00fd de\u0148, zah\u0155\u0148aj\u00fa tieto <strong>tri zlo\u017eky:<\/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\"><li><strong>baz\u00e1lny metabolizmus (BMR)<\/strong> &#8211;&nbsp; BMR ozna\u010duje kal\u00f3rie, ktor\u00e9 va\u0161e telo spa\u013euje v pokoji pri \u017eivotne d\u00f4le\u017eit\u00fdch funkci\u00e1ch, ako je d\u00fdchanie \u010di krvn\u00fd obeh.<\/li><li><strong>termick\u00fd \u00fa\u010dinok jedla<\/strong> &#8211; ide o kal\u00f3rie, ktor\u00e9 va\u0161e telo sp\u00e1li tr\u00e1ven\u00edm, vstreb\u00e1van\u00edm a metabolizovan\u00edm potrav\u00edn.<\/li><li><strong>termog\u00e9nne fyzick\u00e9 aktivity<\/strong> &#8211; kal\u00f3rie, ktor\u00e9 spa\u013eujete po\u010das \u0161portu, posil\u0148ovania \u010di inej aktivity nes\u00favisiacej s cvi\u010den\u00edm, vr\u00e1tane vykon\u00e1vania dom\u00e1cich pr\u00e1c.<span style=\"color: #ff6600;\"> [1]<\/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.cz\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-1124x750.jpg\" alt=\"\u010co podporuje chudnutie?\" class=\"wp-image-222040\" width=\"843\" height=\"563\" title=\"\u010co podporuje chudnutie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___.jpg 1799w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Fyzick\u00e1 aktivita<\/h3>\n\n\n\n<p>Najd\u00f4le\u017eitej\u0161\u00edm faktorom pre dosiahnutie straty hmotnosti je u\u017e spom\u00ednan\u00fd kalorick\u00fd deficit. Ak v\u0161ak nie ste schopn\u00ed <strong>dodr\u017eiava\u0165 prij\u00edmanie ni\u017e\u0161ieho mno\u017estva kal\u00f3ri\u00ed,<\/strong> mali by ste sa tak zamera\u0165 na<strong> vy\u0161\u0161\u00ed v\u00fddaj,<\/strong> a tak kal\u00f3rie z tela doslova vyp\u00e1li\u0165. Mnoh\u00e9 \u0161t\u00fadie dokonca nazna\u010duj\u00fa, \u017ee prij\u00edmanie ni\u017e\u0161ieho mno\u017estva kal\u00f3ri\u00ed <strong>nie je dlhodobo udr\u017eate\u013en\u00e9,<\/strong> to znamen\u00e1, \u017ee nevedie k dlhodobej strate hmotnosti. Je to pr\u00e1ve kombin\u00e1cia <strong>optim\u00e1lneho denn\u00e9ho pr\u00edjmu kal\u00f3ri\u00ed<\/strong> a n\u00e1sledne <strong>sp\u00e1lenie kal\u00f3rii fyzickou aktivitou,<\/strong> ktor\u00e1 stoj\u00ed za \u00faspechom<strong> dlhodobo udr\u017eate\u013en\u00e9ho chudnutia.<\/strong><span style=\"color: #ff6600;\"> [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navy\u0161e, pomocou pravidelnej fyzickej aktivity <strong>zn\u00ed\u017eite riziko vzniku kardiovaskul\u00e1rnych probl\u00e9mov,<\/strong> ktor\u00e9 s\u00fa \u010dast\u00e9 u \u013eud\u00ed s nadv\u00e1hou a nedostatkom pohybu. Ak by ste v\u0161ak schudli len zni\u017eovan\u00edm po\u010dtu kal\u00f3ri\u00ed bez cvi\u010denia, pravdepodobne by ste pri\u0161li o <strong>nadmern\u00e9 mno\u017estvo svalovej hmoty.<\/strong> Je to v d\u00f4sledku toho, \u017ee ke\u010f <strong>zn\u00ed\u017eite pr\u00edjem kal\u00f3ri\u00ed, <\/strong>va\u0161e telo bude h\u013eada\u0165 in\u00fd <strong>zdroj energie, <\/strong>ktor\u00fdm s\u00fa nielen tuky, ale aj<strong> bielkoviny zo svalov.<\/strong> V\u00fdsledn\u00fd efekt, teda bude <strong>strata hmotnosti,<\/strong> no va\u0161e telo <strong>nebude spevnen\u00e9 a dostato\u010dne siln\u00e9. <\/strong><span style=\"color: #ff6600;\">[3]<\/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.cz\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-1124x797.jpg\" alt=\"Cvi\u010denie podporuje chudnutie\" class=\"wp-image-222054\" width=\"843\" height=\"598\" title=\"Cvi\u010denie podporuje chudnutie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-1124x797.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-400x284.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-1536x1089.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_.jpg 1693w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kvalitn\u00fd sp\u00e1nok<\/h3>\n\n\n\n<p><strong>Nedostatok sp\u00e1nku<\/strong> \u010di jeho <strong>n\u00edzka kvalita<\/strong> m\u00e1 na va\u0161u v\u00e1hu hne\u010f nieko\u013eko negat\u00edvnych \u00fa\u010dinkov. M\u00f4\u017ee sp\u00f4sobi\u0165:<\/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>naberanie hmotnosti a obezitu<\/strong> &#8211; zl\u00fd sp\u00e1nok bol opakovane sp\u00e1jan\u00fd s vy\u0161\u0161\u00edm indexom telesnej hmotnosti (BMI) a pr\u00edrastkom na hmotnosti. Z toho d\u00f4vodu je sp\u00e1nok hlavn\u00fdm rizikov\u00fdm faktorom pre zv\u00fd\u0161enie telesnej hmotnosti a obezity.<\/li><li><strong>zv\u00fd\u0161en\u00fa chu\u0165 do jedla<\/strong>&nbsp; &#8211; mnoho \u0161t\u00fadi\u00ed zistilo, \u017ee \u013eudia trpiaci nedostatkom sp\u00e1nku maj\u00fa zv\u00fd\u0161en\u00fa chu\u0165 do jedla. Je to pravdepodobne sp\u00f4soben\u00e9 dopadom sp\u00e1nku na dva d\u00f4le\u017eit\u00e9 horm\u00f3ny &#8211; grel\u00edn a lept\u00edn. Grel\u00edn signalizuje v mozgu hlad, pri\u010dom jeho \u00farovne s\u00fa vysok\u00e9 pred jeden\u00edm, ke\u010f je \u017eal\u00fadok pr\u00e1zdny, a naopak n\u00edzke bezprostredne po jedle. Lept\u00edn zase potl\u00e1\u010da hlad a signalizuje v mozgu plnos\u0165. Ak nem\u00e1te dostatok sp\u00e1nku, telo vytv\u00e1ra viac grel\u00ednu a menej lept\u00ednu, tak\u017ee sa bude sa zvy\u0161ova\u0165 va\u0161a chu\u0165 do jedla.<\/li><li><strong>zv\u00fd\u0161en\u00fd pr\u00edjem kal\u00f3ri\u00ed<\/strong> &#8211; \u013eudia, ktor\u00ed maj\u00fa zl\u00fd sp\u00e1nok, maj\u00fa tendenciu na \u010fal\u0161\u00ed de\u0148 konzumova\u0165 viac kal\u00f3ri\u00ed. Jedna \u0161t\u00fadia zistila, \u017ee jej \u00fa\u010dastn\u00edci, ktor\u00ed spali iba 4 hodiny denne, jedli nasleduj\u00faci de\u0148 viac kal\u00f3ri\u00ed, ako \u00fa\u010dastn\u00edci s plnohodnotn\u00fdm osemhodinov\u00fd sp\u00e1nkov\u00fdm cyklom. Toto zv\u00fd\u0161enie kal\u00f3ri\u00ed m\u00f4\u017ee by\u0165 sp\u00f4soben\u00e9 zv\u00fd\u0161enou chu\u0165ou do jedla, ale aj nezdrav\u00fdm v\u00fdberom potrav\u00edn. <span style=\"color: #ff6600;\">[14]&nbsp;<\/span><\/li><li><strong>zn\u00ed\u017eenie baz\u00e1lneho metabolizmu<\/strong> &#8211; BMR je po\u010det kal\u00f3ri\u00ed, ktor\u00e9 va\u0161e telo spa\u013euje, ke\u010f ste \u00faplne v pokoji. V\u00fdskumy nazna\u010duj\u00fa, \u017ee nedostatok sp\u00e1nku m\u00f4\u017ee zn\u00ed\u017ei\u0165 v\u00e1\u0161 BMR. <span style=\"color: #ff6600;\">[2] [13]&nbsp;&nbsp;<\/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.cz\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-1124x748.jpg\" alt=\"Kvalita sp\u00e1nku ovplyv\u0148uje chudnutie\" class=\"wp-image-222068\" width=\"843\" height=\"561\" title=\"Kvalita sp\u00e1nku ovplyv\u0148uje chudnutie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_.jpg 1803w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_posilnovanie_podporuje_chudnutie\"><\/span>Ako posil\u0148ovanie podporuje chudnutie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00e4\u010d\u0161ina \u013eud\u00ed pri snahe o stratu hmotnosti siahne bu\u010f po r\u00f4znych di\u00e9tach alebo sa naplno odd\u00e1 cvi\u010deniu. Jedn\u00fdm z aspektov, ktor\u00fd sa v\u0161ak pri cvi\u010den\u00ed prehliada je <strong>silov\u00fd tr\u00e9ning.<\/strong> \u013dudia ba\u017eiaci po chudnut\u00ed zv\u00e4\u010d\u0161a<strong> preferuj\u00fa kardio \u0161porty,<\/strong> ako je beh \u010di bicyklovanie, ktor\u00e9 <strong>zaru\u010duj\u00fa r\u00fdchly \u00fabytok hmotnosti.<\/strong> Mnohokr\u00e1t si v\u0161ak neuvedomuj\u00fa, \u017ee ak t\u00fa\u017eia po \u0161t\u00edhlej\u0161om drieku, kraj\u0161om pozad\u00ed \u010di ten\u0161\u00edch stehn\u00e1ch, <strong>kardio tr\u00e9ning nie je posta\u010duj\u00faci.<\/strong> Ak\u00fd je teda <strong>rozdiel medzi kardio a silov\u00fdm tr\u00e9ningom<\/strong> vzh\u013eadom na \u00fabytok hmotnosti?<\/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=\"4473,5364,36025,50911,50953,50959\" ><\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kardio\"><\/span>Kardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kardio cvi\u010denie je zv\u00e4\u010d\u0161a <strong>tr\u00e9ningom cel\u00e9ho tela,<\/strong> ktor\u00e9 sa vyzna\u010duje <strong>r\u00fdchlej\u0161ou srdcovou frekvenciou.<\/strong> T\u00e1 m\u00e1 okrem in\u00e9ho na svedom\u00ed aj zv\u00fd\u0161en\u00e9 potenie, a teda <strong>spa\u013eovanie kal\u00f3ri\u00ed.<\/strong> \u010c\u00edm intenz\u00edvnej\u0161\u00ed je kardio tr\u00e9ning, t\u00fdm je <strong>spa\u013eovanie tukov r\u00fdchlej\u0161ie.<\/strong> Netreba v\u0161ak zab\u00fada\u0165, \u017ee spolu s tukom sa pri tomto type cvi\u010denia m\u00f4\u017eete zbavi\u0165 aj <strong>svalovej hmoty.<\/strong> Presnej\u0161ie, telo pri kardio tr\u00e9ningu zv\u00e4\u010d\u0161a neposil\u0148uje svalov\u00fa hmotu, preto sa str\u00e1ca. Z tohto d\u00f4vodu sa <strong>kardio cviky kombinuj\u00fa so silov\u00fdmi,<\/strong> aby \u010dlovek dosiahol \u00fabytok hmotnosti, a z\u00e1rove\u0148 podporil posilnenie svalovej hmoty. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnoh\u00e9 \u0161t\u00fadie dokonca nazna\u010duj\u00fa, \u017ee pre \u013eud\u00ed trpiacich nadv\u00e1hou \u010di obezitou sa pr\u00e1ve kardio cvi\u010denie pri vysokej hmotnosti neodpor\u00fa\u010da. Ich srdce je toti\u017e <strong>za\u0165a\u017een\u00e9 mno\u017estvom tukov v tele,<\/strong> preto by vysoko intenz\u00edvne tr\u00e9ningy mohli naru\u0161i\u0165 ich u\u017e i tak dos\u0165<strong> podlomen\u00e9 zdravie.<\/strong> Pre ob\u00e9znych \u013eud\u00ed je preto lep\u0161ie za\u010da\u0165 so silov\u00fdmi tr\u00e9ningami, pr\u00edpadne ich <strong>kombinova\u0165 s \u013eah\u0161ou formou kardia,<\/strong> ako je ch\u00f4dza \u010di turistika. <span style=\"color: #ff6600;\">[4] [5]&nbsp;<\/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.cz\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-1124x778.jpg\" alt=\"S kardio tr\u00e9ningom spa\u013eujete kal\u00f3rie\" class=\"wp-image-222082\" width=\"843\" height=\"584\" title=\"S kardio tr\u00e9ningom spa\u013eujete kal\u00f3rie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-1124x778.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-400x277.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-1536x1064.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozrite si na\u0161u tabu\u013eku pre lep\u0161\u00ed preh\u013ead toho, ko\u013eko kal\u00f3rii vie v priemere <strong>schudn\u00fa\u0165 70-kilov\u00fd \u010dlovek <\/strong>po\u010das <strong>hodiny r\u00f4znych intenz\u00edvnych kardio cvikov: <\/strong><span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-default\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Druh intenz\u00edvneho kardio cvi\u010denia<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Priemern\u00fd po\u010det sp\u00e1len\u00fdch kal\u00f3ri\u00ed za hodinu<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Beh &#8211; 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">590 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bicyklovanie &#8211; 16 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">590 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pl\u00e1vanie &#8211; mix \u0161t\u00fdlov, priemern\u00e1 r\u00fdchlos\u0165<\/td><td class=\"has-text-align-center\" data-align=\"center\">510 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Aerobik<\/td><td class=\"has-text-align-center\" data-align=\"center\">480 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ch\u00f4dza &#8211; 7,2 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">460 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kickbox<\/td><td class=\"has-text-align-center\" data-align=\"center\">450 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Silovy_trening\"><\/span>Silov\u00fd tr\u00e9ning<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj ke\u010f je v\u0161eobecnosti m\u00f4\u017eete kardio cvi\u010den\u00edm sp\u00e1li\u0165 viac kal\u00f3rii ako silov\u00fdm tr\u00e9ningom, vynech\u00e1va\u0165 by ste ho rozhodne nemali. M\u00e1 hne\u010f nieko\u013eko naozaj <strong>v\u00fdborn\u00fdch benefitov,<\/strong> ktor\u00e9 pri chudnut\u00ed ur\u010dite ocen\u00edte. Vedeli ste, \u017ee <strong>0,45 kg svalu<\/strong> sp\u00e1li denne pribli\u017ene <strong>10 a\u017e 20 kal\u00f3rii,<\/strong> pri\u010dom <strong>0,45 kg tuku<\/strong> sp\u00e1li len <strong>5 kal\u00f3rii?<\/strong> Nejde v\u0161ak o okam\u017eit\u00e9 spa\u013eovanie, pri silovom tr\u00e9ningu toti\u017e k spa\u013eovaniu doch\u00e1dza n\u00e1sledne po tr\u00e9ningu, teda v <strong>obdob\u00ed budovania svalov.<\/strong> Pre\u010do by ste teda nemali silov\u00fd tr\u00e9ning pri <strong>chudnut\u00ed zanedb\u00e1va\u0165?<\/strong> <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Silov\u00fd tr\u00e9ning zvy\u0161uje dlhodob\u00e9 spa\u013eovanie kal\u00f3ri\u00ed v pokojovom stave (BMR)<\/h3>\n\n\n\n<p>K\u00fdm po\u010das kardio tr\u00e9ningu spa\u013eujete kal\u00f3rie v okamihu cvi\u010denia, pri posil\u0148ovan\u00ed to tak nie je. <strong>Svalov\u00e1 regener\u00e1cia a ich rast <\/strong>v pokojovom obdob\u00ed po silovom tr\u00e9ningu je toti\u017e ve\u013emi <strong>\u00fa\u010dinn\u00fdm spa\u013eova\u010dom tukov.<\/strong> Z tohto d\u00f4vodu sa be\u017ene hovor\u00ed, \u017ee budovanie svalov je <strong>k\u013e\u00fa\u010dom k zv\u00fd\u0161eniu v\u00e1\u0161ho pokojov\u00e9ho metabolizmu,<\/strong> ktor\u00fd ozna\u010duje, ko\u013eko kal\u00f3ri\u00ed spa\u013eujete v pokoji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Baz\u00e1lna r\u00fdchlos\u0165 metabolizmu (BMR) je vlastne <strong>mno\u017estvo kal\u00f3ri\u00ed,<\/strong> ktor\u00e9 by ste sp\u00e1lili, ak by ste <strong>cel\u00fd de\u0148 le\u017eali v posteli<\/strong> a neurobili ni\u010d okrem d\u00fdchania.&nbsp;Mu\u017ei maj\u00fa vo v\u0161eobecnosti ove\u013ea <strong>viac svalovej hmoty<\/strong> ako \u017eeny. Z toho d\u00f4vodu je u mu\u017eov naberanie na v\u00e1he v pokoji \u0165a\u017e\u0161ie a \u017eeny naopak zvykn\u00fa ma\u0165 viac tukov\u00fdch z\u00e1sob. <span style=\"color: #ff6600;\">[7] [8]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedna \u0161t\u00fadia merala po\u010das <strong>24 t\u00fd\u017ed\u0148ov hladinu BMR<\/strong> u \u00fa\u010dastn\u00edkov, ktor\u00ed cvi\u010dili silov\u00fd tr\u00e9ning. U mu\u017eov do\u0161lo k <strong>zv\u00fd\u0161eniu hmotnosti svalovej hmoty<\/strong> a <strong>z\u00e1rove\u0148 aj k zv\u00fd\u0161eniu BMR. <\/strong>\u017deny naopak zaznamenali ni\u017e\u0161\u00ed n\u00e1rast BMR. V\u00fdskum tie\u017e pouk\u00e1zal na to, \u017ee <strong>nieko\u013eko hod\u00edn po silovom tr\u00e9ningu <\/strong>sa zvy\u0161uje schopnos\u0165 tela spa\u013eova\u0165 kal\u00f3rie. \u010eal\u0161\u00ed v\u00fdskum zase preuk\u00e1zal, \u017ee nieko\u013eko hod\u00edn po kardio tr\u00e9ningu, teda v pokojovej f\u00e1ze, <strong>nedoch\u00e1dza k \u010fal\u0161iemu spa\u013eovaniu tukov.<\/strong> Kardio cvi\u010denie pon\u00faka len <strong>okam\u017eit\u00e9 spa\u013eovanie.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V skuto\u010dnosti je dok\u00e1zan\u00e9, \u017ee <strong>pokojov\u00fd metabolizmus<\/strong> zost\u00e1va <strong>zv\u00fd\u0161en\u00fd a\u017e 38 hod\u00edn <\/strong>po silovom tr\u00e9ningu, zatia\u013e \u010do u kardio tr\u00e9ningu sa nezaznamenalo \u017eiadne tak\u00e9to zv\u00fd\u0161enie. To teda v skratke znamen\u00e1, \u017ee spa\u013eovanie kal\u00f3ri\u00ed sa <strong>neobmedzuje len na cvi\u010denie. <\/strong>M\u00f4\u017eete ich spa\u013eova\u0165 aj <strong>nieko\u013eko hod\u00edn alebo dn\u00ed po tr\u00e9ningu.<\/strong> <span style=\"color: #ff6600;\">[7] [8] [9]<\/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.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-1124x751.jpg\" alt=\"Silov\u00fd tr\u00e9ning zvy\u0161uje dlhodob\u00e9 spa\u013eovanie kal\u00f3ri\u00ed\" class=\"wp-image-222096\" width=\"843\" height=\"563\" title=\"Silov\u00fd tr\u00e9ning zvy\u0161uje dlhodob\u00e9 spa\u013eovanie kal\u00f3ri\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__.jpg 1797w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">T\u00f3nuje postavu<\/h3>\n\n\n\n<p>\u010eal\u0161ou v\u00fdhodou, ktor\u00fa m\u00e1 silov\u00fd tr\u00e9ning oproti kardio je to, \u017ee v\u00e1m pom\u00f4\u017ee nielen schudn\u00fa\u0165, ale aj <strong>spevni\u0165 va\u0161e telo.<\/strong> Kardio cvi\u010den\u00edm zo svojho tela <strong>neodstra\u0148ujete len tuky, ale aj svaly.<\/strong> Silov\u00fdm cvi\u010den\u00edm ich <strong>naopak posil\u0148ujete<\/strong> a va\u0161e telo tak naber\u00e1 tie spr\u00e1vne kont\u00fary. Navy\u0161e, v\u010faka silov\u00e9mu cvi\u010deniu sa viete zamera\u0165 na <strong>konkr\u00e9tne oblasti,<\/strong> ktor\u00e9 chcete precvi\u010di\u0165 a spevni\u0165. To v\u00e1m v\u00e4\u010d\u0161ina kardio cvikov nepovo\u013euje. Pri silovom tr\u00e9ningu sa m\u00f4\u017eete stretn\u00fa\u0165 aj so skuto\u010dnos\u0165ou, \u017ee <strong>ru\u010di\u010dka na va\u0161ej v\u00e1he bude st\u00fapa\u0165.<\/strong> Nemali by ste sa v\u0161ak ni\u010doho ob\u00e1va\u0165. Svaly toti\u017e <strong>v\u00e1\u017eia viac ako tuk,<\/strong> to ale neznamen\u00e1, \u017ee nedosahujete po\u017eadovan\u00e9 v\u00fdsledky. Najlep\u0161\u00edm kritikom tak pre v\u00e1s bud\u00fa va\u0161e vlastn\u00e9 o\u010di a zrkadlo, kde m\u00f4\u017eete svoj <strong>progres a vypracovan\u00fa postavu<\/strong> s \u00fadivom sledova\u0165.<span style=\"color: #ff6600;\"> [10]<\/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.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-1124x751.jpg\" alt=\"Silov\u00fd tr\u00e9ning spev\u0148uje telo\" class=\"wp-image-222110\" width=\"843\" height=\"563\" title=\"Silov\u00fd tr\u00e9ning spev\u0148uje telo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Najlep\u0161ie je kombinova\u0165 silov\u00fd a kardio tr\u00e9ning<\/h3>\n\n\n\n<p>V\u0161eobecne plat\u00ed, \u017ee ak t\u00fa\u017eite po strate hmotnosti a fitness postave, najlep\u0161ie je <strong>kombinova\u0165 kardio tr\u00e9ning so silov\u00fdm.<\/strong> Dosiahnete tak <strong>okam\u017eit\u00e9 aj potr\u00e9ningov\u00e9 spa\u013eovanie kal\u00f3ri\u00ed z\u00e1rove\u0148,<\/strong> a <strong>posiln\u00edte tie\u017e svoju svalov\u00fa hmotu.<\/strong> <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedna \u0161t\u00fadia rozdelila dospel\u00fdch \u013eud\u00ed s nadv\u00e1hou do dvoch skup\u00edn. Jedna skupina <strong>cvi\u010dila len kardio,<\/strong> druh\u00e1<strong> kombinovala <\/strong><strong>kardio a silov\u00fd tr\u00e9ning.<\/strong> Po \u00f4smich mesiacov bolo na oboch skupin\u00e1ch zaznamenan\u00fd takmer <strong>rovnak\u00fd \u00fabytok hmotnosti.<\/strong> Skupina, ktor\u00e1 kombinovala kardio a silov\u00fd tr\u00e9ning v\u0161ak navy\u0161e <strong>z\u00edskala vy\u0161\u0161ie percento svalovej hmoty. <\/strong><span style=\"color: #ff6600;\">[4] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Celkovo mala skupina kardio + silov\u00fd tr\u00e9ning najlep\u0161ie zmeny v zlo\u017een\u00ed tela. Stratili v\u00e1hu, tuk a z\u00e1rove\u0148 z\u00edskali svalov\u00fa hmotu. To dokazuje, \u017ee <strong>tr\u00e9ningov\u00fd pl\u00e1n pozost\u00e1vaj\u00faci z kardia a posil\u0148ovania <\/strong>m\u00f4\u017ee by\u0165 najlep\u0161\u00edm prostriedkom na chudnutie a spevnenie tela. <span style=\"color: #ff6600;\">[11]<\/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.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-1124x749.jpg\" alt=\"Najlep\u0161ie na chudnutie je kombinova\u0165 silov\u00fd a kardio tr\u00e9ning\" class=\"wp-image-222124\" width=\"843\" height=\"562\" title=\"Najlep\u0161ie na chudnutie je kombinova\u0165 silov\u00fd a kardio tr\u00e9ning\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Niekolko_rad_ako_maximalizovat_trening_zamerany_na_chudnutie\"><\/span>Nieko\u013eko r\u00e1d ako maximalizova\u0165 tr\u00e9ning zameran\u00fd na chudnutie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Existuje <strong>nieko\u013eko tipov,<\/strong> ktor\u00e9 m\u00f4\u017eete do svojho tr\u00e9ningu zaradi\u0165 a maximalizova\u0165 tak svoj v\u00fdkon a \u010do najviac <strong>podpori\u0165 chudnutie.<\/strong> <span style=\"color: #ff6600;\">[12]<\/span> Vysk\u00fa\u0161ajte:<\/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>pohybova\u0165 sa r\u00fdchlej\u0161ie medzi jednotliv\u00fdmi cvikmi<\/li><li>zvy\u0161ova\u0165 po\u010det opakovan\u00ed<\/li><li>\u0165a\u017e\u0161ie v\u00e1hy &#8211; samozrejme to\u013eko, ko\u013eko v\u00e1m va\u0161e telo povo\u013euje, cie\u013eom nie je zrani\u0165 sa<\/li><li>prida\u0165 p\u00e4\u0165min\u00fatov\u00e9 kardiovaskul\u00e1rne cvi\u010denie medzi silov\u00fdmi cvikmi<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto met\u00f3dy funguj\u00fa pr\u00e1ve z d\u00f4vodu, \u017ee <strong>zvy\u0161uj\u00fa srdcov\u00fa frekvenciu,<\/strong> \u010do znamen\u00e1 v\u00e4\u010d\u0161iu potrebu energie. V\u010faka tomu doch\u00e1dza k<strong> r\u00fdchlej\u0161iemu spa\u013eovaniu kal\u00f3ri\u00ed.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ci u\u017e sa rozhodnete prida\u0165 vo svojej ceste za stratou hmotnosti do svojho pl\u00e1nu <strong>ak\u00fako\u013evek fyzick\u00fa aktivitu,<\/strong> rozhodne si ju u\u013eah\u010d\u00edte. <strong>Kalorick\u00fd deficit v\u010faka pohybovej aktivite<\/strong> je to, \u010do udr\u017e\u00ed va\u0161e telo zdrav\u00e9 a pln\u00e9 sily. Ak v\u0161ak t\u00fa\u017eite nielen po strate tuku, ale aj spevnen\u00ed svalov, nezabudnite na silov\u00fd tr\u00e9ning. Ako sme deklarovali v \u010dl\u00e1nku,<strong> posil\u0148ovanie skuto\u010dne podporuje chudnutie<\/strong> a pom\u00e1ha udr\u017eiava\u0165 fit postavu. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, budeme v\u00e1m v\u010fa\u010dn\u00ed za jeho<strong> zdie\u013eanie.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pre\u010d\u00edtajte si, ako posil\u0148ovanie podporuje chudnutie, \u010do je kalorick\u00fd deficit, a \u010di je kardio tr\u00e9ning jedinou spr\u00e1vnou vo\u013ebou na ceste za \u0161t\u00edhlej\u0161ou postavou.<\/p>\n","protected":false},"author":22,"featured_media":80201,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6046,6123,6152,6137],"filter_section":[],"filter_attribute":[13877,13034],"class_list":{"0":"post-234155","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-chudnutie","9":"tag-cvicenie","10":"tag-kardio","11":"tag-silovy-trening","12":"filter_attribute-sport-a-cvicenie-pri-chudnuti","13":"filter_attribute-zaklady-chudnutia","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako posil\u0148ovanie podporuje chudnutie? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pre\u010d\u00edtajte si, ako posil\u0148ovanie podporuje chudnutie, \u010do je kalorick\u00fd deficit, a \u010di je kardio tr\u00e9ning jedinou spr\u00e1vnou vo\u013ebou na ceste za \u0161t\u00edhlej\u0161ou postavou.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/ako-posilnovanie-podporuje-chudnutie\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako posil\u0148ovanie podporuje chudnutie? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Pre\u010d\u00edtajte si, ako posil\u0148ovanie podporuje chudnutie, \u010do je kalorick\u00fd deficit, a \u010di je kardio tr\u00e9ning jedinou spr\u00e1vnou vo\u013ebou na ceste za \u0161t\u00edhlej\u0161ou postavou.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/ako-posilnovanie-podporuje-chudnutie\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-04-22T13:05:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-03-24T14:08:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/mageblog\/FB_posilnovanie_a_chudnutie_blog_1_-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-posilnovanie-podporuje-chudnutie\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-posilnovanie-podporuje-chudnutie\/\"},\"author\":{\"name\":\"Dominika Hvizdo\u0161ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231\"},\"headline\":\"Ako posil\u0148ovanie podporuje chudnutie?\",\"datePublished\":\"2020-04-22T13:05:00+00:00\",\"dateModified\":\"2021-03-24T14:08:03+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-posilnovanie-podporuje-chudnutie\/\"},\"wordCount\":2290,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-posilnovanie-podporuje-chudnutie\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/FB_posilnovanie_a_chudnutie_blog_1_-min.png\",\"keywords\":[\"chudnutie\",\"cvi\u010denie\",\"kardio\",\"silov\u00fd tr\u00e9ning\"],\"articleSection\":[\"Ako schudn\u00fa\u0165\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/ako-posilnovanie-podporuje-chudnutie\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-posilnovanie-podporuje-chudnutie\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/ako-posilnovanie-podporuje-chudnutie\/\",\"name\":\"Ako posil\u0148ovanie podporuje chudnutie? 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