{"id":238602,"date":"2020-04-03T11:58:00","date_gmt":"2020-04-03T09:58:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=238602"},"modified":"2023-03-15T11:07:34","modified_gmt":"2023-03-15T10:07:34","slug":"spali-ranny-kardio-trening-viac-tuku","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/spali-ranny-kardio-trening-viac-tuku\/","title":{"rendered":"Sp\u00e1li rann\u00fd kardio tr\u00e9ning viac tuku?"},"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\/spali-ranny-kardio-trening-viac-tuku\/#Ranny_trening_%E2%80%93_pred_alebo_po_ranajkach\" title=\"Rann\u00fd tr\u00e9ning &#8211; pred alebo po ra\u0148ajk\u00e1ch?\">Rann\u00fd tr\u00e9ning &#8211; pred alebo po ra\u0148ajk\u00e1ch?<\/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\/spali-ranny-kardio-trening-viac-tuku\/#Spalite_rano_viac_tuku_nez_vecer\" title=\"Sp\u00e1lite r\u00e1no viac tuku ne\u017e ve\u010der?\">Sp\u00e1lite r\u00e1no viac tuku ne\u017e ve\u010der?<\/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\/spali-ranny-kardio-trening-viac-tuku\/#Ake_kardio_je_najlepsie_na_chudnutie\" title=\"Ak\u00e9 kardio je najlep\u0161ie na chudnutie?\">Ak\u00e9 kardio je najlep\u0161ie na chudnutie?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ktor\u00fa \u010das\u0165 d\u0148a venujete kardio tr\u00e9ningu vy? Vyhovuje v\u00e1m r\u00e1no <strong>pred pr\u00e1cou <\/strong>alebo si to nech\u00e1vate na <strong>popoludnie,<\/strong> pr\u00edpadne <strong>ve\u010der? <\/strong>Rann\u00fd tr\u00e9ning m\u00e1 nieko\u013eko v\u00fdhod, ktor\u00e9 sa mu nedaj\u00fa uprie\u0165, n\u00e1s v\u0161ak zauj\u00edmal jeho v\u00fdznam v spa\u013eovan\u00ed tuku. Pre\u010d\u00edtajte si v \u010dl\u00e1nku, \u010di je naozaj <strong>lep\u0161ie privsta\u0165 si, a \u00eds\u0165 si zacvi\u010di\u0165 <\/strong>u\u017e v rann\u00fdch hodin\u00e1ch.<\/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\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rann_kardio_tr_ning.jpeg\" alt=\"Rann\u00fd tr\u00e9ning - pred alebo po ra\u0148ajk\u00e1ch?\" title=\"Rann\u00fd tr\u00e9ning - pred alebo po ra\u0148ajk\u00e1ch?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ranny_trening_%E2%80%93_pred_alebo_po_ranajkach\"><\/span>Rann\u00fd tr\u00e9ning &#8211; pred alebo po ra\u0148ajk\u00e1ch?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Cvi\u010denie nala\u010dno<\/strong> m\u00e1 svojich <strong>z\u00e1stancov aj odporcov,<\/strong> \u010do je pochopite\u013en\u00e9, preto\u017ee mnoh\u00fdm z n\u00e1s mo\u017eno nepr\u00edde komfortn\u00e9 <strong>tr\u00e9nova\u0165 hne\u010f po prebuden\u00ed.<\/strong> T\u00e9mou rann\u00e9ho tr\u00e9ningu sa zaoberalo <strong>viacero \u0161t\u00fadi\u00ed,<\/strong> a preto je najlep\u0161ie spozna\u0165 <strong>poh\u013ead odborn\u00edkov na cel\u00fa problematiku.<\/strong><\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V roku 1999<\/strong> vy\u0161la kniha <strong>Body for LIFE,<\/strong> v ktorej autor <strong>Bill Phillips popularizoval <\/strong>kardio <strong>tr\u00e9ning nala\u010dno.<\/strong> Na z\u00e1klade tejto knihy dok\u00e1\u017ee organizmus <strong>najlep\u0161ie sp\u00e1li\u0165 tuk cvi\u010den\u00edm nala\u010dno.<\/strong> Pod\u013ea autora sa telo <strong>bez pr\u00edsunu energie <\/strong>vo forme <strong>sacharidov<\/strong> pust\u00ed do <strong>spa\u013eovania tuku.<\/strong> Kniha sa stala popul\u00e1rnou a kardio tr\u00e9ning nala\u010dno je ob\u013e\u00faben\u00fd aj dnes. Ot\u00e1zkou v\u0161ak zost\u00e1va, \u010di to <strong>p\u00f4sob\u00ed na ka\u017ed\u00e9ho,<\/strong> a \u010di je to v\u00f4bec bezpe\u010dn\u00e9 nam\u00e1ha\u0165 telo e\u0161te pred pr\u00edjmom energie. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00e9ma rann\u00fdch tr\u00e9ningov <strong>rozde\u013euje \u013eud\u00ed<\/strong> na dva t\u00e1bory &#8211;<strong> pred jedlom a po jedle.<\/strong> Z\u00e1stancovia <strong>tr\u00e9ningu nala\u010dno<\/strong> argumentuj\u00fa <strong>lep\u0161\u00edm spa\u013eovan\u00edm tuku. <\/strong>Fan\u00fa\u0161ikovia<strong> tr\u00e9ningu po ra\u0148ajk\u00e1ch<\/strong> tvrdia, \u017ee cvi\u010denie po jedle dok\u00e1\u017ee <strong>na\u0161tartova\u0165 cukor v krvi, <\/strong>v\u010faka \u010domu sa zlep\u0161\u00ed <strong>intenzita tr\u00e9ningu.<\/strong> Ich \u010fal\u0161\u00edmi argumentmi s\u00fa <strong>ochrana pred \u00fanavou a mal\u00e1tnos\u0165ou. <\/strong>Ktor\u00e1 strana m\u00e1 teda pravdu? <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ak sa chyst\u00e1te cvi\u010di\u0165 pred ra\u0148ajkami, v\u00e1\u0161 organizmus na to potrebuje n\u00e1js\u0165 energiu. Vstali ste, obliekli ste sa a \u0161li priamo do fitka, mo\u017eno ste predt\u00fdm e\u0161te vypili k\u00e1vu. Va\u0161e <strong>telo je<\/strong> t\u00fdm p\u00e1dom<strong> n\u00faten\u00e9 <\/strong>pou\u017ei\u0165 <strong>tukov\u00e9 z\u00e1soby ako zdroj energie. <\/strong>To znie celkom logicky, no probl\u00e9m je v tom, \u017ee kritici kardio tr\u00e9ningu nala\u010dno tvrdia, \u017ee telo vtedy m\u00f4\u017ee <strong>tr\u00e1vi\u0165 bielkoviny. <\/strong>T\u00e1to spr\u00e1va zrejme nepote\u0161\u00ed bodybuilderov a akt\u00edvnych \u013eud\u00ed, ktor\u00ed sa sna\u017eia tr\u00e9ningom <strong>nadobudn\u00fa\u0165 a udr\u017ea\u0165 svalov\u00fa hmotu. <\/strong>V noci telo<strong> \u0161tiepi aminokyseliny na gluk\u00f3zu,<\/strong> rann\u00e9 kardio aktivizuje ako <strong>palivo viac tuk<\/strong> a potenci\u00e1lne <strong>aj aminokyseliny. <\/strong>V pr\u00edpade, \u017ee je rast a udr\u017eanie svalovej hmoty pre v\u00e1s d\u00f4le\u017eit\u00e9, tento proces nie je pr\u00e1ve pozit\u00edvny. Viete sa mu v\u0161ak vyhn\u00fa\u0165 prijat\u00edm bielkov\u00edn po va\u0161om rannom behu. <strong>Skonzumujte r\u00fdchlo str\u00e1vite\u013en\u00fd prote\u00edn, <\/strong>napr\u00edklad <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">srv\u00e1tkov\u00fd<\/a><\/strong><\/span>, spolu s pomaly str\u00e1vite\u013en\u00fdm <strong><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/404-protein-kazein-miccelar-1000-g-body-fit.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kaze\u00ednom<\/a><\/span><\/strong>. <span style=\"color: #ff6600;\">[2] [7]<\/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\">\u010co vravia v\u00fdsledky v\u00fdskumov?<\/h3>\n\n\n\n<p>Porovnaniu tr\u00e9ningu pred a po jedle sa venoval<strong> v\u00fdskum z roku 2010.<\/strong> Cie\u013eom \u0161t\u00fadie bolo relevantne <strong>odmera\u0165 vplyv tr\u00e9ningu<\/strong> na <strong>spa\u013eovanie tuku <\/strong>a <strong>n\u00e1rast celkovej hmotnosti <\/strong>u \u00fa\u010dastn\u00edkov, ktor\u00ed<strong> tr\u00e9novali e\u0161te pred jedlom. <\/strong>\u00da\u010dastn\u00edkmi boli mlad\u00ed mu\u017ei, ktor\u00fdch \u00falohou bolo <strong>zv\u00fd\u0161i\u0165 svoj pr\u00edjem kal\u00f3ri\u00ed o 20 % a z\u00e1rove\u0148 o 50 % viac tuku.<\/strong> N\u00e1sledne boli rozdelen\u00ed do<strong> troch skup\u00edn, <\/strong>jedna skupina dobrovo\u013en\u00edkov cvi\u010dila <strong>r\u00e1no pred ra\u0148ajkami, <\/strong>druh\u00e1 skupina <strong>po ra\u0148ajk\u00e1ch <\/strong>a \u00falohou tretej bolo <strong>necvi\u010di\u0165.<\/strong> <strong>Pas\u00edvna skupina <\/strong>samozrejme <strong>pribrala<\/strong> a tie\u017e sa u nich najviac prejavila<strong> inzul\u00ednov\u00e1 rezistencia. <\/strong>Skupina s <strong>tr\u00e9ningom po ra\u0148ajk\u00e1ch <\/strong>pribrala pribli\u017ene <strong>o polovicu menej, <\/strong>ne\u017e \u00fa\u010dastn\u00edci zo sedavej skupiny, a taktie\u017e sa prejavili <strong>probl\u00e9my s inzul\u00ednom.<\/strong> <strong>Predra\u0148ajkov\u00e1<\/strong> skupina <strong>nepribrala skoro ni\u010d,<\/strong> udr\u017eali si <strong>zdrav\u00fa hladinu inzul\u00ednu<\/strong> a okrem toho, <strong>spa\u013eovali viac<\/strong> tuku <strong>po\u010das d\u0148a.<\/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>Spom\u00ednan\u00e1 \u0161t\u00fadia prv\u00fdkr\u00e1t odhalila <strong>prednosti tr\u00e9ningu pred ra\u0148ajkami <\/strong>v u\u013eah\u010den\u00ed <strong>prisp\u00f4sobenia svalov, <\/strong>zlep\u0161en\u00ed celotelovej <strong>tolerancie na gluk\u00f3zu<\/strong> a <strong>citlivosti na inzul\u00edn <\/strong>pri vysokokalorickej di\u00e9te bohatej na tuk. <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>Podobn\u00fd v\u00fdskum bol vykonan\u00fd <strong>v roku 2013,<\/strong> kde \u00falohou mu\u017esk\u00fdch \u00fa\u010dastn\u00edkov bolo \u00eds\u0165 si r\u00e1no zabeha\u0165. Be\u017eci boli pre porovnanie rozdelen\u00ed do dvoch skup\u00edn, prv\u00e1 be\u017eala <strong>nala\u010dno<\/strong> a druh\u00e1 a\u017e <strong>po ra\u0148ajk\u00e1ch.<\/strong> Pod\u013ea v\u00fdsledkov sp\u00e1lili be\u017eci <strong>pred ra\u0148ajkami<\/strong> v priemere o <strong>20% viac tuku.<\/strong> <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Lep\u0161ie v\u00fdsledky pri spa\u013eovan\u00ed tuku nala\u010dno<\/strong> dokazuj\u00fa aj v\u00fdsledky <strong>v\u00fdskumu z roku 2017.<\/strong> Za v\u00fdraznej\u0161\u00ed \u00fabytok tuku m\u00f4\u017ee <strong>ni\u017e\u0161ia hladina cukru<\/strong> u be\u017ecov, ktor\u00ed be\u017eali<strong> nala\u010dno.<\/strong> Na druhej strane sa zistilo, \u017ee ak mu\u017ei skonzumovali <strong>najprv ra\u0148ajky, sp\u00e1lili po\u010das tr\u00e9ningu viac kal\u00f3ri\u00ed.<\/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>In\u00e1 \u0161t\u00fadia mapovala vplyv <strong>aer\u00f3bneho tr\u00e9ningu<\/strong> pred a po ra\u0148ajk\u00e1ch na<strong> 20 mlad\u00fdch \u017eien.<\/strong> Ich \u00falohou bolo vykon\u00e1va\u0165 <strong>3x do t\u00fd\u017ed\u0148a beh alebo ch\u00f4dzu po dobu 4 t\u00fd\u017ed\u0148ov. <\/strong>Pochopite\u013ene, \u00fa\u010dastn\u00ed\u010dky boli rozdelen\u00e9 do skupiny nala\u010dno a po ra\u0148ajk\u00e1ch. V\u00fdsledky v\u0161ak nepreuk\u00e1zali v\u00fdraznej\u0161\u00ed \u00fabytok pri tr\u00e9ningu nala\u010dno. \u0160t\u00fadia nazna\u010duje, \u017ee <strong>aer\u00f3bne cvi\u010denie <\/strong>spojen\u00e9 s <strong>hypokalorickou stravou podmienilo zmeny <\/strong>v telesnej kompoz\u00edcii <strong>v oboch skupin\u00e1ch.<\/strong> <span style=\"color: #ff6600;\">[2] [5]<\/span><\/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\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rann_tr_ning_nala_no.png\" alt=\"rann\u00fd tr\u00e9ning nala\u010dno\" title=\"rann\u00fd tr\u00e9ning nala\u010dno\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<p>Ak\u00fd je teda z\u00e1ver? Kardio tr\u00e9ning nala\u010dno m\u00f4\u017ee by\u0165 prospe\u0161n\u00fd pre <strong>ur\u010dit\u00fd typ \u013eud\u00ed<\/strong> a zbavenie sa <strong>prebyto\u010dn\u00e9ho tuku z probl\u00e9mov\u00fdch oblast\u00ed. <\/strong>U\u017eito\u010dn\u00fd m\u00f4\u017ee by\u0165 pre <strong>\u017eeny<\/strong> s obsahom <strong>telesn\u00e9ho tuku<\/strong> okolo <strong>13-14 %<\/strong> a <strong>mu\u017eov<\/strong> s obsahom tuku v jednocifern\u00fdch hodnot\u00e1ch, napr\u00edklad <strong>5-6 %. <\/strong>Aj napriek tomu, \u017ee neexistuj\u00fa potvrdzuj\u00face \u0161t\u00fadie o tejto te\u00f3rii, ak m\u00e1te n\u00edzky obsah tuku vo <strong>\u201cvzdorovit\u00fdch oblastiach\u201d,<\/strong> cvi\u010denie nala\u010dno <strong>m\u00f4\u017ee pom\u00f4c\u0165<\/strong> tieto tukov\u00e9 bunky <strong>premeni\u0165 na palivo.<\/strong> <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na spo\u013eahliv\u00e9 tvrdenie, \u017ee<strong> cvi\u010denie nala\u010dno v\u00fdrazne zlep\u0161uje spa\u013eovanie tuku <\/strong>je zatia\u013e ve\u013emi <strong>m\u00e1lo v\u00fdskumu. <\/strong>Je na <strong>vedcoch, <\/strong>aby sa touto my\u0161lienkou \u010falej zaoberali a<strong> realizovali<\/strong> ju<strong> na<\/strong> omnoho <strong>v\u00e4\u010d\u0161\u00edch vzork\u00e1ch a skupin\u00e1ch \u00fa\u010dastn\u00edkov.<\/strong> Cvi\u010denie pred ra\u0148ajkami m\u00f4\u017ee ma\u0165 pozit\u00edvny vplyv na v\u00e1\u0161 organizmus, av\u0161ak <strong>d\u00f4le\u017eitej\u0161\u00edm faktorom <\/strong>pri spa\u013eovan\u00ed tuku <strong>zost\u00e1va rovnica pr\u00edjmu a v\u00fddaja. <\/strong><span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\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=\"Spalite_rano_viac_tuku_nez_vecer\"><\/span>Sp\u00e1lite r\u00e1no viac tuku ne\u017e ve\u010der?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak sa za\u010dnete zaobera\u0165 \u010dl\u00e1nkami, ktor\u00e9 rie\u0161ia vhodn\u00fa \u010das\u0165 d\u0148a pre kardio tr\u00e9ning, stretnete sa s \u010dast\u00fdm porovn\u00e1van\u00edm tr\u00e9ningu <strong>pred a po ra\u0148ajk\u00e1ch. <\/strong>Existuj\u00fa <strong>\u0161t\u00fadie,<\/strong> ktor\u00e9 <strong>potvrdzuj\u00fa v\u00fdhody tr\u00e9ningu nala\u010dno,<\/strong> ale aj <strong>v\u00fdskumy <\/strong>s v\u00fdsledkami <strong>bez z\u00e1vratn\u00fdch rozdielov<\/strong> medzi cvi\u010den\u00edm pred a po jedle.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u017edy je potrebn\u00e9 bra\u0165 do \u00favahy aj to, \u017ee <strong>nala\u010dno<\/strong> telo <strong>nie je schopn\u00e9<\/strong> vykona\u0165 <strong>tr\u00e9ning tak intenz\u00edvne,<\/strong> ako po doplnen\u00ed paliva. R\u00e1no pred ra\u0148ajkami <strong>spa\u013euje viac tukov<\/strong> ne\u017e sacharidov, z\u00e1rove\u0148 v\u0161ak sp\u00e1li aj <strong>menej kal\u00f3ri\u00ed.<\/strong> Pod\u013ea \u0161t\u00fadie z roku 2012 <strong>nie je pri aer\u00f3bnom tr\u00e9ningu podstatn\u00e1 \u010das\u0165 d\u0148a. <\/strong>Svoju rolu zohr\u00e1va pri cvi\u010den\u00ed, ktor\u00e9 je orientovan\u00e9 na <strong>flexibilitu a silu.<\/strong> M\u00f4\u017ee za to <strong>zmena v telesnej teplote<\/strong> po\u010das d\u0148a, z d\u00f4vodu neskor\u0161ieho<strong> zv\u00fd\u0161enia teploty<\/strong> sa v\u00e1m <strong>cvi\u010denie zd\u00e1 jednoduch\u0161ie, <\/strong>najm\u00e4 pokia\u013e ide o silov\u00fd tr\u00e9ning. <span style=\"color: #ff6600;\">[8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eno jeden z <strong>najd\u00f4le\u017eitej\u0161\u00edch \u010dinite\u013eov pri redukcii tuku <\/strong>bol publikovan\u00fd v \u0161t\u00fadii z roku 2013. V\u00fdskum uv\u00e1dza, \u017ee v\u00fdznamn\u00fdm faktorom pri \u00faspe\u0161nom <strong>zn\u00ed\u017een\u00ed hmotnosti<\/strong> je <strong>my\u0161lienka, pr\u00edpadne pocit,<\/strong> \u017ee <strong>dok\u00e1\u017eete tr\u00e9nova\u0165 aj napriek obmedzeniam,<\/strong> ktor\u00e9 \u017eivot prin\u00e1\u0161a. <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rann_tr_ning_a_spa_ovanie_tuku.png\" alt=\"rann\u00fd tr\u00e9ning a spa\u013eovanie tuku\" width=\"843\" height=\"562\" title=\"rann\u00fd tr\u00e9ning a spa\u013eovanie tuku\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Pre\u010do si vybra\u0165 pre kardio r\u00e1no?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Rutina<\/strong> &#8211; tr\u00e9ning vy\u017eaduje <strong>pravidelnos\u0165<\/strong> a pre mnoh\u00fdch je omnoho jednoduch\u0161ie odcvi\u010di\u0165 tr\u00e9ning r\u00e1no. <strong>Popoludn\u00ed<\/strong> sa v\u00e1m m\u00f4\u017ee do cesty za tr\u00e9ningom postavi\u0165 viac <strong>prek\u00e1\u017eok, ne\u017e r\u00e1no. <\/strong><span style=\"color: #ff6600;\">[8]<\/span><\/li><li><strong>Spokojnos\u0165 po\u010das d\u0148a<\/strong> &#8211; je skvel\u00e9 za\u010da\u0165 de\u0148 s pocitom, \u017ee ste stihli spravi\u0165 <strong>nie\u010do pre svoje zdravie.<\/strong> <span style=\"color: #ff6600;\">[10]<\/span><\/li><li><strong>Sacharidy z ra\u0148ajok<\/strong> &#8211; ak zvyknete tr\u00e9nova\u0165 a\u017e po <strong>ra\u0148ajk\u00e1ch,<\/strong> vyu\u017eijete ich <strong>energetick\u00fd potenci\u00e1l.<\/strong> Zvy\u010dajn\u00fdm rann\u00fdm jedlom b\u00fdvaj\u00fa pokrmy bohat\u00e9 na <strong>vl\u00e1kninu a sacharidy,<\/strong> napr\u00edklad ovocie. <span style=\"color: #ff6600;\">[8]<\/span><\/li><li><strong>Zlep\u0161\u00edte si pozornos\u0165<\/strong> &#8211; fyzick\u00e1 aktivita m\u00e1 vplyv na \u013eudsk\u00fa koncentr\u00e1ciu, rann\u00fd tr\u00e9ning preto m\u00f4\u017ee zlep\u0161i\u0165 va\u0161u pozornos\u0165 po\u010das d\u0148a. <span style=\"color: #ff6600;\">[11]<\/span><\/li><li><strong>Lep\u0161ia n\u00e1lada po\u010das d\u0148a&nbsp;<\/strong> &#8211; ur\u010dite viete, \u017ee po\u010das tr\u00e9ningu sa vylu\u010duj\u00fa endorf\u00edny &#8211; horm\u00f3ny \u0161\u0165astia. Lep\u0161ia n\u00e1lada v\u00e1s bude sprev\u00e1dza po\u010das d\u0148a, a to ovplyvn\u00ed aj va\u0161e pracovn\u00e9 prostredie. <span style=\"color: #ff6600;\">[12]<\/span><\/li><li><strong>Zlep\u0161\u00edte svoj sp\u00e1nok<\/strong> &#8211; \u0161t\u00fadia z 2014 preukazuje <strong>zlep\u0161enie sp\u00e1nku<\/strong> u \u013eud\u00ed, ktor\u00ed <strong>cvi\u010dili o 7:00 r\u00e1no.<\/strong> Rann\u00fd tr\u00e9ning sp\u00f4sobil <strong>menej preb\u00fadzania<\/strong> po\u010das noci a <strong>viac \u010dasu<\/strong> str\u00e1ven\u00e9ho v stave <strong>hlbok\u00e9ho sp\u00e1nku.<\/strong> <span style=\"color: #ff6600;\">[11]<\/span><\/li><li><strong>U\u017eite si rann\u00fa pr\u00edrodu<\/strong> &#8211; ak sa u\u017e vyberiete na rann\u00fd beh, cho\u010fte do pr\u00edrody. N\u00e1jdite si ne\u010falek\u00fd les\u00edk alebo park, a u\u017eite si rann\u00fd pokoj, spev vt\u00e1kov a za\u010diatok d\u0148a. <span style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/li><li><strong>Zlep\u0161\u00edte svoj apet\u00edt<\/strong> &#8211; cvi\u010denie m\u00e1 vplyv aj na regul\u00e1ciu v\u00e1\u0161ho apet\u00edtu v\u010faka redukovan\u00edm <strong>grel\u00ednu,<\/strong> ktor\u00fd je <strong>horm\u00f3nom hladu.<\/strong> <span style=\"color: #ff6600;\">[11]<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edmaj\u00fa v\u00e1s \u010fal\u0161ie v\u00fdhody rann\u00e9ho tr\u00e9ningu? Pre\u010d\u00edtajte si o nich v na\u0161om \u010dl\u00e1nku <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/9-dovodov-preco-cvicit-rano\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">9 d\u00f4vodov, pre\u010do cvi\u010di\u0165 r\u00e1no<\/a><\/span>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/v_hody_rann_ho_tr_ningu.jpg\" alt=\"v\u00fdhody rann\u00e9ho tr\u00e9ningu\" width=\"843\" height=\"562\" title=\"v\u00fdhody rann\u00e9ho tr\u00e9ningu\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_kardio_je_najlepsie_na_chudnutie\"><\/span>Ak\u00e9 kardio je najlep\u0161ie na chudnutie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pre spa\u013eovanie tuku z tukov\u00fdch lo\u017e\u00edsk je potrebn\u00e9 vyvin\u00fa\u0165 <strong>aer\u00f3bnu aktivitu,<\/strong> ktor\u00e1 pou\u017e\u00edva tuk ako&nbsp;<strong>prim\u00e1rny zdroj paliva.<\/strong> Za aer\u00f3bnu aktivitu sa pova\u017euje cvi\u010denie, pri ktorom srdce a p\u013e\u00faca pou\u017e\u00edvaj\u00fa kysl\u00edk ako zdroj paliva po\u010das dlh\u0161ieho obdobia 15-20 min\u00fat. Pri aer\u00f3bnom cvi\u010den\u00ed sa v\u010faka kombin\u00e1cii <strong>kysl\u00edka, tuku a sacharidov<\/strong> vytv\u00e1ra <strong>ATP<\/strong> (adenoz\u00edn trifosf\u00e1t), ktor\u00fd pln\u00ed \u00falohu <strong>paliva pre v\u0161etky bunky.<\/strong> <span style=\"color: #ff6600;\">[13]<\/span><\/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\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/najlep_ie_kardio_na_chudnutie.jpg\" alt=\"najlep\u0161ie kardio cviky\" title=\"najlep\u0161ie kardio cviky\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>1. Beh<\/strong> &#8211; patr\u00ed medzi <strong>najpopul\u00e1rnej\u0161ie formy <\/strong>kardio tr\u00e9ningu a hodinou behu m\u00f4\u017eete sp\u00e1li\u0165 pribli\u017ene <strong>600 kal\u00f3ri\u00ed.<\/strong> Aj napriek tomu, \u017ee beh je aktivita <strong>vy\u0161\u0161ej intenzity,<\/strong> neprekro\u010d\u00ed \u201chranicu\u201d anaer\u00f3bnej \u010dinnosti, pri ktorej sa spa\u013euj\u00fa sacharidy. Okrem in\u00e9ho je to <strong>jeden z najdostupnej\u0161\u00edch \u0161portov, <\/strong>na ktor\u00fd v\u00e1m sta\u010d\u00ed <strong>vhodn\u00e1 obuv <\/strong>a chu\u0165 zbavi\u0165 sa tuku. <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2. Sk\u00e1kanie cez \u0161vihadlo<\/strong> &#8211; okrem samotn\u00e9ho <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/svihadlo-black-gymbeam.html\" target=\"_blank\" aria-label=\"\u0161vihadla (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadla<\/a><\/span> nepotrebujete na t\u00fato kardio aktivitu \u017eiadne \u0161peci\u00e1lne vybavenie. Sk\u00e1kan\u00edm cez \u0161vihadlo dok\u00e1\u017eete sp\u00e1li\u0165 a\u017e <strong>1000 kal\u00f3ri\u00ed za hodinu, <\/strong>najlep\u0161ie je ho v\u0161ak pou\u017e\u00edva\u0165 na <strong>kr\u00e1tke intervaly,<\/strong> aby ste predi\u0161li <strong>zraneniu bedier alebo n\u00f4h. <\/strong>Pre najlep\u0161ie v\u00fdsledky pou\u017e\u00edvajte pre pohyb \u0161vihadla <strong>z\u00e1p\u00e4stia (nie ruky) <\/strong>a sk\u00e1\u010dte iba<strong> mierne nad trasu \u0161vihadla. <\/strong><span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Bicyklovanie<\/strong> &#8211; \u010di u\u017e na <strong>stacion\u00e1rnom<\/strong> alebo <strong>klasickom bicykli,<\/strong> bicyklovanie je <strong>z\u00e1bavn\u00fd a \u00fa\u010dinn\u00fd sp\u00f4sob<\/strong> spa\u013eovania kal\u00f3ri\u00ed. Dok\u00e1\u017eete n\u00edm<strong> za hodinu sp\u00e1li\u0165 a\u017e 600 kal\u00f3ri\u00ed,<\/strong> z\u00e1vis\u00ed to v\u0161ak od r\u00fdchlosti. V\u00fdhodou stacion\u00e1rnych bicyklov je ich <strong>dostupnos\u0165<\/strong> <strong>vo fitku,<\/strong> nako\u013eko nepatria medzi stroje, na ktor\u00e9 by ste neust\u00e1le museli \u010daka\u0165. Klasick\u00e9 outdoorov\u00e9 bicyklovanie je v\u00fdhodn\u00e9 vo variabilite &#8211; n\u00e1ro\u010dnos\u0165 trate a intenzitu si ur\u010dujete sami. V\u00fdhodou pre bodybuilderov je, \u017ee bicyklovan\u00edm dok\u00e1\u017eete tie\u017e <strong>zlep\u0161i\u0165 separ\u00e1ciu kvadricepsov\u00fdch svalov.<\/strong> <span style=\"color: #ff6600;\">[13] [15]<\/span><\/p>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>4. Ch\u00f4dza po schodoch<\/strong> &#8211; \u010di u\u017e vyu\u017eijete <strong>klasick\u00e9 schody <\/strong>v budove alebo <strong>stepper<\/strong> podobn\u00fd schodom <strong>vo va\u0161om fitku,<\/strong> zamak\u00e1te si viac ne\u017e si mysl\u00edte. Touto aktivitou dok\u00e1\u017eete sp\u00e1li\u0165 pri <strong>miernom tempe 500 &#8211; 600 kal\u00f3ri\u00ed. Nev\u00fdhodou<\/strong> je <strong>z\u00e1\u0165a\u017e na k\u013aby,<\/strong> preto nie je najvhodnej\u0161\u00edm tr\u00e9ningom napr\u00edklad pre \u013eud\u00ed s probl\u00e9mov\u00fdmi kolenami. Ak u\u017e sa rozhodnete pre schody vo va\u0161om panel\u00e1ku, vyberajte si \u010das, kedy nebudete tr\u00e9ningom obmedzova\u0165 protiid\u00facich susedov. <span style=\"color: #ff6600;\">[14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>5. Pl\u00e1vanie<\/strong> &#8211; s\u00edce sa pri pl\u00e1van\u00ed nezapot\u00edte, sp\u00e1lite pri \u0148om pribli\u017ene <strong>600 kal\u00f3ri\u00ed za hodinu. <\/strong>Tento typ kardia je skvel\u00fd, ak v\u00e1s bav\u00ed voda, chcete si <strong>precvi\u010di\u0165 v\u0161etky svalov\u00e9 partie,<\/strong> a tie\u017e <strong>pred\u00eds\u0165 zraneniam.<\/strong> Z\u00e1le\u017e\u00ed tie\u017e na plaveckom \u0161t\u00fdle, preto\u017ee pri mot\u00fdlikovi sp\u00e1lite viac ne\u017e pri prsiach. V boji s gravit\u00e1ciou sa v\u00e1m podar\u00ed sp\u00e1li\u0165 kal\u00f3rie, precvi\u010di\u0165 cel\u00e9 telo, a na ist\u00fa chv\u00ed\u013eu sa ocitnete v celkom inom svete. <span style=\"color: #ff6600;\">[13] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Popri typoch kardio tr\u00e9ningu sa v\u00e1m ur\u010dite bud\u00fa hodi\u0165 aj <strong>tipy<\/strong> ako <strong>redukova\u0165 prebyto\u010dn\u00fd tuk <\/strong>r\u00fdchlo a efekt\u00edvne. Ak v\u00e1s zauj\u00edma t\u00e1to t\u00e9ma, <strong>pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok<\/strong> <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/ako-zhodit-tuk\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">17 tipov ako zhodi\u0165 tuk r\u00fdchlo a efekt\u00edvne<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rann\u00e9 kardio<\/strong> je rozhodne skvel\u00fd sp\u00f4sob ako <strong>za\u010da\u0165 de\u0148,<\/strong> a z\u00e1rove\u0148 spravi\u0165 nie\u010do pre svoje <strong>zdravie a postavu.<\/strong> Ist\u00e9 v\u00fdskumy poukazuj\u00fa na <strong>v\u00fdhody kardio tr\u00e9ningu pred ra\u0148ajkami,<\/strong> je v\u0161ak ot\u00e1zne, \u010di je prospe\u0161n\u00fd pre ka\u017ed\u00e9ho z n\u00e1s. Ak v\u00e1m viac vyhovuje beh alebo cyklistika po jedle, pr\u00edpadne popoludn\u00ed, <strong>nesilte to.<\/strong> V prvom rade h\u013eadajte <strong>spr\u00e1vny \u010das a sp\u00f4sob tr\u00e9ningu,<\/strong> pri ktorom sa <strong>c\u00edtite dobre, <\/strong>a budete ho <strong>vykon\u00e1va\u0165 pravidelne.<\/strong> Z\u00e1rove\u0148 majte na pam\u00e4ti, \u017ee k efekt\u00edvnemu chudnutiu v\u00e1m pom\u00f4\u017ee okrem cvi\u010denia aj<strong> zmena jed\u00e1lni\u010dka.<\/strong> Dr\u017e\u00edme v\u00e1m prsty v <strong>transform\u00e1cii a dosiahnutiu <\/strong>svojich <strong>fitness cie\u013eov.<\/strong><\/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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a>\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Rann\u00e9 cvi\u010denie m\u00e1 nieko\u013eko v\u00fdhod, patr\u00ed medzi ne aj chudnutie a lep\u0161ie spa\u013eovanie tuku? Pre\u010d\u00edtajte si o v\u00fdhod\u00e1ch a sp\u00f4soboch rann\u00e9ho kardia.<\/p>\n","protected":false},"author":25,"featured_media":80448,"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":[6046,6123,6152,6118],"filter_section":[],"filter_attribute":[13877],"class_list":{"0":"post-238602","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-telesny-tuk","12":"filter_attribute-sport-a-cvicenie-pri-chudnuti","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>Sp\u00e1li rann\u00fd kardio tr\u00e9ning viac tuku? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Rann\u00e9 cvi\u010denie m\u00e1 nieko\u013eko v\u00fdhod, patr\u00ed medzi ne aj chudnutie a lep\u0161ie spa\u013eovanie tuku? 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