{"id":239471,"date":"2021-04-09T08:00:00","date_gmt":"2021-04-09T06:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=239471"},"modified":"2021-04-08T10:52:34","modified_gmt":"2021-04-08T08:52:34","slug":"jak-rychle-zhubnout-pomoci-chuze","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-rychle-zhubnout-pomoci-chuze\/","title":{"rendered":"Jak rychle zhubnout pomoc\u00ed ch\u016fze?"},"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\/jak-rychle-zhubnout-pomoci-chuze\/#7_duvodu_proc_byste_meli_vice_chodit\" title=\"7 d\u016fvod\u016f, pro\u010d byste m\u011bli v\u00edce chodit\">7 d\u016fvod\u016f, pro\u010d byste m\u011bli v\u00edce chodit<\/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\/jak-rychle-zhubnout-pomoci-chuze\/#Kolik_kalorii_muzete_spalit_hodinou_chuze\" title=\"Kolik kalori\u00ed m\u016f\u017eete sp\u00e1lit hodinou ch\u016fze?\">Kolik kalori\u00ed m\u016f\u017eete sp\u00e1lit hodinou ch\u016fze?<\/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\/jak-rychle-zhubnout-pomoci-chuze\/#6_tipu_jak_pri_chuzi_spalovat_co_nejvice_kalorii\" title=\"6 tip\u016f, jak p\u0159i ch\u016fzi spalovat co nejv\u00edce kalori\u00ed\">6 tip\u016f, jak p\u0159i ch\u016fzi spalovat co nejv\u00edce kalori\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\/jak-rychle-zhubnout-pomoci-chuze\/#Jak_zhubnout_pomoci_chuze_kilogram_tuku\" title=\"Jak zhubnout pomoc\u00ed ch\u016fze kilogram tuku?\">Jak zhubnout pomoc\u00ed ch\u016fze kilogram tuku?<\/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\/jak-rychle-zhubnout-pomoci-chuze\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>I kdy\u017e je ch\u016fze snad t\u00edm nejp\u0159irozen\u011bj\u0161\u00edm pohybem, stejn\u011b m\u016f\u017ee b\u00fdt pro n\u011bkoho t\u011b\u017ek\u00e9 m\u00edt j\u00ed b\u011bhem dne dostatek. Do pr\u00e1ce i z pr\u00e1ce jedete autem nebo autobusem, den prosed\u00edte v kancel\u00e1\u0159i a ve\u010der u\u017e si rad\u011bji nat\u00e1hnete nohy na st\u016fl p\u0159i sledov\u00e1n\u00ed obl\u00edben\u00e9ho seri\u00e1lu, ne\u017e abyste si dali kr\u00e1tkou proch\u00e1zku. Je\u0161t\u011b n\u00e1ro\u010dn\u011bj\u0161\u00ed to pak m\u016f\u017ee b\u00fdt pro ty, kte\u0159\u00ed pracuj\u00ed z domova a ve\u0161ker\u00e9 jejich kroky jsou tvo\u0159eny \u201dcestov\u00e1n\u00edm\u201d mezi postel\u00ed, po\u010d\u00edta\u010dem, lednic\u00ed a toaletou. Kdybyste nem\u011bli sv\u00e9 chytr\u00e9 hodinky, mo\u017en\u00e1 byste si ani na konci dne nev\u0161imli, \u017ee jste u\u0161li pouze 2000 krok\u016f. V dne\u0161n\u00edm \u010dl\u00e1nku se v\u00e1s prost\u0159ednictv\u00edm v\u00fdhod ch\u016fze pokus\u00edme p\u0159im\u011bt k tomu, abyste b\u011bhem dne v\u00edce krokovali, a tak\u00e9 prozrad\u00edme, <strong>jak snadno se d\u00e1 zhubnout jen t\u00edm, \u017ee si ob\u010das zajdete na proch\u00e1zku.&nbsp;<\/strong><\/p>\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=\"7_duvodu_proc_byste_meli_vice_chodit\"><\/span>7 d\u016fvod\u016f, pro\u010d byste m\u011bli v\u00edce chodit<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<h3 class=\"is-style-default wp-block-heading\">1. Spln\u00edte pohybov\u00e9 doporu\u010den\u00ed<\/h3>\n\n\n\n<p>Podle doporu\u010den\u00ed WHO (Sv\u011btov\u00e1 zdravotnick\u00e1 organizace) by m\u011bl ka\u017ed\u00fd \u010dlov\u011bk v\u011bnovat t\u00fddn\u011b minim\u00e1ln\u011b<strong> 150 minut aktivit\u00e1m o st\u0159edn\u00ed intenzit\u011b nebo 75 minut aktivit\u00e1m o vysok\u00e9 intenzit\u011b.<\/strong> Tyto dva typy je samoz\u0159ejm\u011b mo\u017en\u00e9 i kombinovat. Pokud si v\u0161ak zajdete 3kr\u00e1t t\u00fddn\u011b na hodinovou proch\u00e1zku, m\u00e1te <strong>minim\u00e1ln\u00ed pohybov\u00e9 doporu\u010den\u00ed <\/strong>napln\u011bno. <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<h3 class=\"is-style-default wp-block-heading\">2. Zlep\u0161\u00edte si zdrav\u00ed<\/h3>\n\n\n\n<p>Ch\u016fze m\u00e1 v\u0161ak tak\u00e9 mnoho pozitivn\u00edch dopad\u016f na na\u0161e zdrav\u00ed. Podporuje<strong> spr\u00e1vnou funkci kardiovaskul\u00e1rn\u00edho syst\u00e9mu, <a href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/\" target=\"_blank\" aria-label=\"imunitu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">imunitu<\/a>,<\/strong> ovliv\u0148uje hladinu cholesterolu, krevn\u00edho tlaku a zpomaluje rozvoj osteopor\u00f3zy. Podle v\u00fdsledk\u016f jin\u00fdch studi\u00ed m\u016f\u017ee pravideln\u00e1 aktivita dokonce <strong>sn\u00ed\u017eit riziko rozvoje mnoha typ\u016f rakovin. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[2] [3] [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:\/\/lh5.googleusercontent.com\/JcpmWBCrNM0coqztDiyX-t6OGvQ4UXAsyTDwQd94YxQk6-QdI3IqG_r9mTc64ZJimkW_v0ijk3WAHL3T4mVpSbAo4P73NrJfBfzLDuSzHspXrbl3Dj5ewPHksPfxcxiO3lrZBFd7\" alt=\"Jak zhubnout d\u00edky ch\u016fzi\" title=\"Jak zhubnout d\u00edky ch\u016fzi\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">3. Snadn\u011bji zhubnete<\/h3>\n\n\n\n<p>Ka\u017ed\u00e1 kalorie, kterou b\u011bhem dne nav\u00edc sp\u00e1l\u00edte, se po\u010d\u00edt\u00e1. Pr\u00e1v\u011b ch\u016fze m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm zp\u016fsobem, <strong>jak se p\u0159es den p\u0159irozen\u011b v\u00edce h\u00fdbat, ani\u017e byste se c\u00edtili n\u011bjak z\u00e1sadn\u011b vy\u010derpan\u00ed. <\/strong>Kdy\u017e ka\u017ed\u00fd den vystoup\u00edte o p\u00e1r zast\u00e1vek d\u0159\u00edv a ud\u011bl\u00e1te si 30minutovou proch\u00e1zku, vydan\u00e1 energie se \u010dasem nas\u010d\u00edt\u00e1 a kila p\u016fjdou kr\u00e1sn\u011b dol\u016f. Jak zhubnout jen pomoc\u00ed ch\u016fze, si v \u010dl\u00e1nku je\u0161t\u011b podrobn\u011bji rozebereme.&nbsp;<\/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\">4. Vy\u010dist\u00edte si hlavu<\/h3>\n\n\n\n<p>C\u00edt\u00edte se po cel\u00e9m dni psychicky unaven\u00ed? Zkuste doma nechat ve\u0161kerou technologii, kter\u00e1 op\u011bt vy\u010derp\u00e1v\u00e1 va\u0161i mysl, a <strong>jd\u011bte se jen tak proj\u00edt ven, ide\u00e1ln\u011b t\u0159eba do lesa.<\/strong> Pobyt na \u010derstv\u00e9m vzduchu spojen\u00fd s poslechem zvuk\u016f p\u0159\u00edrody je skv\u011bl\u00fd zp\u016fsob, jak upev\u0148ovat sv\u00e9 du\u0161evn\u00ed zdrav\u00ed. Podle v\u00fdsledk\u016f studie zam\u011b\u0159en\u00e9 na mlad\u00e9 lidi se sedav\u00fdm zp\u016fsobem \u017eivota, do\u0161lo p\u0159i za\u0159azen\u00ed hodiny ch\u016fze denn\u011b i ke <strong>zlep\u0161en\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\" target=\"_blank\" aria-label=\"sp\u00e1nku (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sp\u00e1nku<\/a>.<\/strong> Dokonce bylo v\u011bdecky potvrzeno, \u017ee lid\u00e9 \u017eij\u00edc\u00ed ve m\u011bstech do 300 metr\u016f od zelen\u011b v podob\u011b parku a podobn\u011b jsou <strong>\u0161\u0165astn\u011bj\u0161\u00ed a celkov\u011b spokojen\u011bj\u0161\u00ed. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[4] [9]<\/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\">5. Zlep\u0161\u00edte si kondici&nbsp;<\/h3>\n\n\n\n<p>Fyzick\u00e1 aktivita m\u00e1 obecn\u011b pozitivn\u00ed vliv na \u00farove\u0148 va\u0161\u00ed t\u011blesn\u00e9 kondice. Pokud budete chodit pravideln\u011b rychlej\u0161\u00edm tempem, m\u016f\u017eete brzy poc\u00edtit, jak se zlep\u0161ujete. Budete se <strong>m\u00e9n\u011b zad\u00fdch\u00e1vat, ujdete bez probl\u00e9mu del\u0161\u00ed vzd\u00e1lenost <\/strong>a t\u0159eba i ten autobus, kter\u00fd v\u00e1m ned\u00e1vno ujel p\u0159ed nosem, u\u017e byste dnes dob\u011bhli. Stejn\u011b tak je dobr\u00e9 si zvyknout na ch\u016fzi do schod\u016f, kter\u00e9 v\u00e1m \u010dase nebudou d\u011blat \u017e\u00e1dn\u00fd probl\u00e9m a vyjdete je bez jak\u00e9koliv pauzy.&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Z\u00edsk\u00e1te vitam\u00edn D<\/h3>\n\n\n\n<p>Vitam\u00edn D je v t\u011ble d\u016fle\u017eit\u00fd nap\u0159\u00edklad pro<strong> spr\u00e1vn\u00e9 fungov\u00e1n\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/jak-ziskat-silnejsi-imunitu-diky-otuzovani\/\" target=\"_blank\" aria-label=\"imunity (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">imunity<\/a> a sval\u016f.<\/strong> Na\u0161e t\u011blo si ho sice dok\u00e1\u017ee samo vyrobit d\u00edky UVB paprsk\u016fm, kter\u00e9 dopadaj\u00ed na na\u0161i poko\u017eku, v zimn\u00edch a podzimn\u00edch m\u011bs\u00edc\u00edch jich v\u0161ak m\u016f\u017ee b\u00fdt <strong>nedostatek. <\/strong>Jaro u\u017e je ide\u00e1ln\u00edm obdob\u00edm, kdy za\u010d\u00edn\u00e1me pomalu a jist\u011b shazovat vrstvy oble\u010den\u00ed a vystavujeme se v\u00edce slune\u010dn\u00edm paprsk\u016fm.&nbsp;Abychom dos\u00e1hli dostate\u010dn\u00e9ho mno\u017estv\u00ed vitam\u00ednu D v organismu, je pot\u0159eba tr\u00e1vit \u010das na slunci, a ne pouze v uzav\u0159en\u00fdch prostorech. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud m\u00e1te pocit, \u017ee va\u0161e hladina <a href=\"https:\/\/gymbeam.cz\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednu D<\/a> nen\u00ed dostate\u010dn\u00e1, m\u016f\u017eete ho suplementovat ve form\u011b v\u00fd\u017eivov\u00e9ho dopl\u0148ku.&nbsp;<\/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\">7. Efektivn\u011b vyu\u017eijete \u010das<\/h3>\n\n\n\n<p>Pokud jsme v\u00e1s v p\u0159edchoz\u00edch bodech je\u0161t\u011b nep\u0159esv\u011bd\u010dili o v\u00fdhod\u00e1ch ch\u016fze a st\u00e1le trv\u00e1te na tom, \u017ee touhle aktivitou nechcete ztr\u00e1cet \u010das, co takhle ji <strong>spojit s n\u011bjakou obl\u00edbenou \u010dinnost\u00ed? <\/strong>Skv\u011ble se d\u00e1 kombinovat s<strong> poslechem hudby, <a href=\"https:\/\/gymbeam.cz\/blog\/top-17-fitness-podcastu-o-cviceni-a-zdravem-stravovani\/\" target=\"_blank\" aria-label=\"podcast\u016f (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podcast\u016f<\/a>, telefonov\u00e1n\u00edm \u010di pracovn\u00edm meetingem. <\/strong>M\u00edsto toho, abyste sed\u011bli s p\u0159\u00e1teli u k\u00e1vy nebo s partnerem na gau\u010di, b\u011b\u017ete se proj\u00edt po okol\u00ed. Prozkoum\u00e1te nov\u00e1 m\u00edsta, str\u00e1v\u00edte \u010das se sv\u00fdmi bl\u00edzk\u00fdmi, a nav\u00edc ud\u011bl\u00e1te n\u011bco pro sv\u00e9 zdrav\u00ed.&nbsp;&nbsp;<\/p>\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\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-1124x750.jpeg\" alt=\"Pravideln\u00e9 proch\u00e1zky zlep\u0161\u00ed va\u0161i kondici i zdrav\u00ed\" class=\"wp-image-239480\" width=\"843\" height=\"563\" title=\"Pravideln\u00e9 proch\u00e1zky zlep\u0161\u00ed va\u0161i kondici i zdrav\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-2048x1366.jpeg 2048w\" 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    <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=\"1562,7067,65239,67330,84085\" ><\/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=\"Kolik_kalorii_muzete_spalit_hodinou_chuze\"><\/span>Kolik kalori\u00ed m\u016f\u017eete sp\u00e1lit hodinou ch\u016fze?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mezi jednotliv\u00fdmi typy ch\u016fze je velk\u00fd rozd\u00edl, a tak se z\u00e1sadn\u011b li\u0161\u00ed i mno\u017estv\u00ed kalori\u00ed, kter\u00e9 p\u0159i n\u00ed sp\u00e1l\u00edte. Svou roli hraje <strong>kondice, sklon ter\u00e9nu, rychlost ch\u016fze, va\u0161e hmotnost, slo\u017een\u00ed t\u011bla, v\u011bk a \u0159ada dal\u0161\u00edch faktor\u016f.<\/strong> Pro lep\u0161\u00ed p\u0159edstavu uv\u00e1d\u00edme v tabulce, kolik kalori\u00ed p\u0159ibli\u017en\u011b sp\u00e1l\u00ed r\u016fzn\u00fdmi typy ch\u016fze pr\u016fm\u011brn\u00e1 <strong>65kg \u017eena a 80kg mu\u017e.<\/strong> Abyste si mohli sami spo\u010d\u00edtat orienta\u010dn\u00ed v\u00fddej vztahuj\u00edc\u00ed se k va\u0161\u00ed v\u00e1ze, najdete v tabulce i tzv. hodnotu<strong> MET (Metabolic Equivalent of Task). <\/strong>Tato jednotka vyjad\u0159uje energii, kterou vyd\u00e1te konkr\u00e9tn\u00ed aktivitou ve vztahu k le\u017een\u00ed v klidu. Pokud je nap\u0159\u00edklad u aktivity hodnota MET rovna 4, znamen\u00e1 to, \u017ee \u010dlov\u011bk sp\u00e1l\u00ed 4kr\u00e1t v\u00edce kalori\u00ed, ne\u017e kdyby stejnou dobu jen v klidu le\u017eel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak s MET pracovat: <\/strong>Pokud by 80kg \u010dlov\u011bk hodinu le\u017eel (MET 1), sp\u00e1lil by 80 kcal. Pokud by stejn\u00fd \u010dlov\u011bk d\u011blal hodinu sport, kter\u00fd m\u00e1 MET 10, sp\u00e1lil by 800 kcal. <span style=\"color:#ff6600\" class=\"tadv-color\">[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\">Kolik kalori\u00ed sp\u00e1l\u00edme jednotliv\u00fdmi typy ch\u016fze?<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Typ ch\u016fze<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>MET<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Kolik kcal sp\u00e1l\u00ed 65kg \u017eena<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Kolik kcal sp\u00e1l\u00ed 80kg mu\u017e<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ch\u016fze doma<\/td><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><td class=\"has-text-align-center\" data-align=\"center\">130<\/td><td class=\"has-text-align-center\" data-align=\"center\">160<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ven\u010den\u00ed psa<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">195<\/td><td class=\"has-text-align-center\" data-align=\"center\">240<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ch\u016fze do rychlosti 3 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><td class=\"has-text-align-center\" data-align=\"center\">130<\/td><td class=\"has-text-align-center\" data-align=\"center\">160<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ch\u016fze rychlost\u00ed 4 km\/h po rovin\u011b na pevn\u00e9m povrchu<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">195<\/td><td class=\"has-text-align-center\" data-align=\"center\">240<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ch\u016fze rychlost\u00ed 4 km\/h z kopce na pevn\u00e9m povrchu<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">215<\/td><td class=\"has-text-align-center\" data-align=\"center\">264<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ch\u016fze rychlost\u00ed 5,5 km\/h na pevn\u00e9m povrchu<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">280<\/td><td class=\"has-text-align-center\" data-align=\"center\">344<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ch\u016fze rychlost\u00ed 6,5 km\/h na pevn\u00e9m povrchu<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">325<\/td><td class=\"has-text-align-center\" data-align=\"center\">400<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ch\u016fze rychlost\u00ed 7 km\/h na pevn\u00e9m povrchu<\/td><td class=\"has-text-align-center\" data-align=\"center\">7<\/td><td class=\"has-text-align-center\" data-align=\"center\">455<\/td><td class=\"has-text-align-center\" data-align=\"center\">560<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ch\u016fze rychlost\u00ed 4,5\u20135,5 km\/h do kopce se sklonem 1\u20135 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">345<\/td><td class=\"has-text-align-center\" data-align=\"center\">424<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ch\u016fze rychlost\u00ed 4,5\u20135,5 km\/h do kopce se sklonem 6\u201315 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8<\/td><td class=\"has-text-align-center\" data-align=\"center\">520<\/td><td class=\"has-text-align-center\" data-align=\"center\">640<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vysokohorsk\u00e1 turistika<\/td><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><td class=\"has-text-align-center\" data-align=\"center\">390<\/td><td class=\"has-text-align-center\" data-align=\"center\">480<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pomal\u00e1 ch\u016fze do schod\u016f<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">260<\/td><td class=\"has-text-align-center\" data-align=\"center\">320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rychl\u00e1 ch\u016fze do schod\u016f<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,8<\/td><td class=\"has-text-align-center\" data-align=\"center\">572<\/td><td class=\"has-text-align-center\" data-align=\"center\">704<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nordic walking rychlost\u00ed 5,5\u20136,5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,8<\/td><td class=\"has-text-align-center\" data-align=\"center\">312<\/td><td class=\"has-text-align-center\" data-align=\"center\">384<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nordic walking rychlost\u00ed 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">618<\/td><td class=\"has-text-align-center\" data-align=\"center\">760<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ch\u016fze vzad rychlost\u00ed 5,5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><td class=\"has-text-align-center\" data-align=\"center\">390<\/td><td class=\"has-text-align-center\" data-align=\"center\">480<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ch\u016fze o berl\u00edch<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">325<\/td><td class=\"has-text-align-center\" data-align=\"center\">400<\/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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_tipu_jak_pri_chuzi_spalovat_co_nejvice_kalorii\"><\/span>6 tip\u016f, jak p\u0159i ch\u016fzi spalovat co nejv\u00edce kalori\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\"><img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/kT9YV-70R6IonsnHDybRgt5FcWVlAHCHOW6busSdJzl1NZHz8UF8h3ecfCrL4oEQTsHHXbP_pNg2ura_XZSxcaB-N9Ytm84lsvOkL8Tt86qcUhU6xEJB6CGBk5lwvgT1k6f7g2Vt\" alt=\"Jak p\u0159i ch\u016fzi spalovat co nejv\u00edce kalori\u00ed?\" title=\"Jak p\u0159i ch\u016fzi spalovat co nejv\u00edce kalori\u00ed?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">1. Vyu\u017eijte z\u00e1t\u011b\u017eovou vestu<\/h3>\n\n\n\n<p>Podle sv\u00fdch mo\u017enost\u00ed m\u016f\u017eete zkusit bu\u010f leh\u010d\u00ed o <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-15-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hmotnosti 15 kg<\/a>, nebo <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u011b\u017e\u0161\u00ed 20kg verzi<\/a>. Pokud si na\u0161e 65kg \u017eena nasad\u00ed na ch\u016fzi z\u00e1t\u011b\u017eovou vestu v\u00e1\u017e\u00edc\u00ed 15 kg, dos\u00e1hne tak p\u0159ibli\u017en\u011b stejn\u00e9ho v\u00fddeje jako 80kg mu\u017e.&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 lep\u0161\u00ed p\u0159edstavu<\/strong> \u2013 p\u0159i ch\u016fzi rychlost\u00ed 7 km\/h po pevn\u00e9m povrchu sp\u00e1l\u00ed 65kg \u017eena s 15kg vestou o 105 kcal v\u00edce a 80kg mu\u017e s 20kg vestou o 140 kcal v\u00edce ne\u017e bez n\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:28px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Zkuste pou\u017e\u00edvat h\u016flky&nbsp;<\/h3>\n\n\n\n<p>Nordic walking nen\u00ed popul\u00e1rn\u00ed pouze mezi star\u0161\u00edmi lidmi. D\u00edky h\u016flk\u00e1m zapoj\u00edte p\u0159i ch\u016fzi prakticky cel\u00e9 t\u011blo, co\u017e v\u00e1m m\u016f\u017ee pomoci l\u00e9pe zdol\u00e1vat ter\u00e9n, p\u0159\u00edpadn\u011b udr\u017eet vy\u0161\u0161\u00ed rychlost. Poctiv\u00e1 hodinka intenzivn\u00edho nordic walkingu se spr\u00e1vnou technikou se tak m\u016f\u017ee <strong>podobat i full-body workoutu.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud je pro v\u00e1s tento typ pohybu nov\u00fd, bu\u010fte si jisti, \u017ee dal\u0161\u00ed den v\u00e1s mohou ruce a z\u00e1da bolet podobn\u011b jako po poctiv\u011b odcvi\u010den\u00e9m tr\u00e9ninku. \u00dapln\u00e9 za\u010d\u00e1te\u010dn\u00edky bychom je\u0161t\u011b r\u00e1di upozornili na to, \u017ee <strong>hole na nordic walking nejsou to sam\u00e9 jako trackingov\u00e9 hole,<\/strong> d\u00e1vejte si tedy pozor na to, co kupujete. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span>&nbsp;&nbsp;&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Cho\u010fte do kopce<\/h3>\n\n\n\n<p>Pokud budete pravideln\u011b za\u0159azovat ch\u016fzi do kopce, ide\u00e1ln\u011b <strong>ve vy\u0161\u0161\u00ed intenzit\u011b<\/strong>, m\u016f\u017eete se radovat z v\u011bt\u0161\u00edho po\u010dtu sp\u00e1len\u00fdch kalori\u00ed, a nav\u00edc rychle poc\u00edt\u00edte i zlep\u0161en\u00ed va\u0161\u00ed fyzi\u010dky. Vyhn\u011bte se tedy stereotypu v podob\u011b proch\u00e1zky po rovin\u011b a vyrazte do po\u0159\u00e1dn\u00e9ho horsk\u00e9ho ter\u00e9nu. Sami pozn\u00e1te, \u017ee ten pocit, kdy\u017e zdol\u00e1te po\u0159\u00e1dn\u00fd kopec, je nenahraditeln\u00fd.&nbsp;<\/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\">4. Zapome\u0148te na v\u00fdtahy a cho\u010fte po schodech<\/h3>\n\n\n\n<p>Stejn\u011b jako kopce, i schody jsou dobrou mo\u017enost\u00ed, jak zintenzivnit ch\u016fzi. A mezi n\u00e1mi, holky, je to i skv\u011bl\u00fd zp\u016fsob, jak zpevnit zadek. Rozlu\u010dte se proto definitivn\u011b s v\u00fdtahy a eskal\u00e1tory. A pozor, neomlouv\u00e1 v\u00e1s ani t\u011b\u017ek\u00fd n\u00e1kup, kter\u00fd mus\u00edte vyn\u00e9st do p\u00e1t\u00e9ho patra. Berte to jako mo\u017enost, jak si d\u00e1t je\u0161t\u011b v\u00edce do t\u011bla a sp\u00e1lit dal\u0161\u00ed kalorie.&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=\"is-style-default wp-block-heading\">5. Zvy\u0161te rychlost<\/h3>\n\n\n\n<p>Jak m\u016f\u017eete vid\u011bt v tabulce, na rychlosti z\u00e1le\u017e\u00ed. Proto se ji sna\u017ete navy\u0161ovat, aby pro v\u00e1s ka\u017ed\u00e1 proch\u00e1zka p\u0159edstavovala novou v\u00fdzvu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>P\u0159\u00edklad mluv\u00ed za v\u0161e:<\/strong> Pokud p\u016fjde 80kg mu\u017e na proch\u00e1zku, kdy ujde za hodinu 3 km, sp\u00e1l\u00ed 160 kcal. Kdy\u017e v\u0161ak p\u0159id\u00e1 na tempu a zvl\u00e1dne za hodinu 7 km, sp\u00e1l\u00ed 560 kcal. A to u\u017e je slu\u0161n\u00fd rozd\u00edl, ne?&nbsp;<\/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\">6. Cho\u010fte del\u0161\u00ed trasy<\/h3>\n\n\n\n<p>Pokud jste zat\u00edm ve f\u00e1zi, kdy nedok\u00e1\u017eete zv\u00fd\u0161it intenzitu, zkuste prodlu\u017eovat alespo\u0148 vzd\u00e1lenost, kterou jste u\u0161li. Nebojte, nen\u00ed nutn\u00e9 hned p\u0159id\u00e1vat n\u011bkolik kilometr\u016f. Kdy\u017e v\u0161ak p\u016fjdete 3kr\u00e1t t\u00fddn\u011b na proch\u00e1zku a poka\u017ed\u00e9 p\u0159id\u00e1te 300 metr\u016f, za m\u011bs\u00edc u\u017e bude va\u0161e p\u016fvodn\u00ed trasa <strong>del\u0161\u00ed p\u0159ibli\u017en\u011b o 3,5 km. <\/strong>K prodlu\u017eov\u00e1n\u00ed u\u0161l\u00e9 vzd\u00e1lenosti v\u00e1s mohou motivovat i r\u016fzn\u00e9 aplikace, prost\u0159ednictv\u00edm kter\u00fdch se m\u016f\u017eete hecovat se sv\u00fdmi p\u0159\u00e1teli, kdo m\u00e1 na kont\u011b nejv\u00edce krok\u016f. Pokud se rovnou o n\u011bco vsad\u00edte, bude va\u0161e motivace je\u0161t\u011b vy\u0161\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krokovac\u00ed v\u00fdzvu si v\u0161ak m\u016f\u017eete vytvo\u0159it klidn\u011b sami pro sebe a od\u0161krt\u00e1vat si ka\u017ed\u00fd ve\u010der, \u017ee jste naplnili stanoven\u00fd c\u00edl. S dostate\u010dn\u00fdm po\u010dtem krok\u016f mohou pomoci nap\u0159\u00edklad aktivn\u011b str\u00e1ven\u00e9 v\u00edkendy, kdy vyraz\u00edte t\u0159eba na proch\u00e1zku po vzd\u00e1len\u011bj\u0161\u00edm okol\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>Pro p\u0159edstavu: <\/strong>Za hodinu horsk\u00e9 turistiky m\u016f\u017ee 80kg mu\u017e sp\u00e1lit p\u0159ibli\u017en\u011b 480 kcal. P\u0159i po\u0159\u00e1dn\u00e9 t\u00fa\u0159e, kter\u00e1 bude trvat 7 hodin, m\u016f\u017ee sp\u00e1lit klidn\u011b i<strong> 3360 kcal, <\/strong>co\u017e je energie ukryt\u00e1 v necel\u00e9m p\u016fl kilogramu tuku. Turistika tak m\u016f\u017ee proces hubnut\u00ed zna\u010dn\u011b zjednodu\u0161it. <strong>&nbsp;<\/strong>&nbsp;&nbsp;<\/p>\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=\"Jak_zhubnout_pomoci_chuze_kilogram_tuku\"><\/span>Jak zhubnout pomoc\u00ed ch\u016fze kilogram tuku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 u\u017e za\u010d\u00edn\u00e1te p\u0159em\u00fd\u0161let nad t\u00edm, \u017ee p\u0159idat do sv\u00e9ho dne n\u011bjak\u00e9 kroky nav\u00edc nemus\u00ed b\u00fdt v\u016fbec \u0161patn\u00fd n\u00e1pad. Abychom v\u00e1s je\u0161t\u011b v\u00edce motivovali, poj\u010fme se pod\u00edvat na to, <strong>jak n\u00e1m m\u016f\u017ee ch\u016fze pomoci zhubnout kilogram tuku.<\/strong> Pro lep\u0161\u00ed n\u00e1zornost vyu\u017eijeme na\u0161i pr\u016fm\u011brnou 65kg \u017eenu (M\u00ed\u0161a) a 80kg mu\u017ee (Martin).<\/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\">1. Za\u0159azen\u00ed 3 proch\u00e1zek ka\u017ed\u00fd t\u00fdden<\/h3>\n\n\n\n<p>M\u00ed\u0161a i Martin se rozhodli, \u017ee do sv\u00fdch b\u011b\u017en\u00fdch dn\u016f za\u0159ad\u00ed nav\u00edc 3 proch\u00e1zky trvaj\u00edc\u00ed v\u017edy hodinu, proto\u017ee by r\u00e1di n\u011bjak\u00e9 to kilo zhubli, a to nejl\u00e9pe bez v\u011bt\u0161\u00edho omezov\u00e1n\u00ed. Pohyb jim nen\u00ed ciz\u00ed, a tak p\u016fjdou <strong>svi\u017en\u00fdm tempem o rychlosti 6,5 km\/h (MET 5).&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za jak dlouho sp\u00e1l\u00ed kilogram tuku, ve kter\u00e9m se skr\u00fdv\u00e1 p\u0159ibli\u017en\u011b 7700 kcal?<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Jednou proch\u00e1zkou M\u00ed\u0161a sp\u00e1l\u00ed asi <strong>325 kcal,<\/strong> co\u017e je 975 kcal za t\u00fdden. Kilogram tuku by takto sp\u00e1lila za <strong>necel\u00e9 dva m\u011bs\u00edce.<\/strong>&nbsp;<\/li><li>Jednou proch\u00e1zkou Martin sp\u00e1l\u00ed asi <strong>400 kcal,<\/strong> co\u017e je 1200 kcal za t\u00fdden. Kilogram tuku by takto sp\u00e1lil za<strong> jeden a p\u016fl m\u011bs\u00edce.&nbsp;<\/strong><\/li><\/ul>\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\/2021\/04\/DSC09716-844x1124.jpg\" alt=\"Kolik kalori\u00ed sp\u00e1l\u00edte ch\u016fz\u00ed do schod\u016f\" class=\"wp-image-239502\" title=\"Kolik kalori\u00ed sp\u00e1l\u00edte ch\u016fz\u00ed do schod\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-844x1124.jpg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-1153x1536.jpg 1153w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-1538x2048.jpg 1538w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-scaled.jpg 1922w\" 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<h3 class=\"is-style-default wp-block-heading\">2. Za\u0159azen\u00ed ka\u017edodenn\u00ed 20minutov\u00e9 ch\u016fze do schod\u016f&nbsp;<\/h3>\n\n\n\n<p>Pokud by se M\u00ed\u0161a s Martinem rozhodli, \u017ee jim hodinov\u00e9 proch\u00e1zky nevyhovuj\u00ed, mohli by zkusit za\u0159adit ka\u017ed\u00fd den <strong>20 minut rychl\u00e9 ch\u016fze do schod\u016f (MET 8,8).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za jak dlouho sp\u00e1l\u00ed kilogram tuku, ve kter\u00e9m se skr\u00fdv\u00e1 p\u0159ibli\u017en\u011b 7700 kcal?<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Za 20 minut rychl\u00e9 ch\u016fze do schod\u016f by M\u00ed\u0161a <strong>sp\u00e1lila 191 kcal.<\/strong> Pokud by tuto aktivitu d\u011blala 20 minut ka\u017ed\u00fd den, sp\u00e1lila by kilogram tuku za <strong>necel\u00fdch 6 t\u00fddn\u016f.<\/strong><\/li><li>Za 20 minut rychl\u00e9 ch\u016fze do schod\u016f by Martin <strong>sp\u00e1lil 235 kcal.<\/strong> Pokud by tuto aktivitu d\u011blal 20 minut ka\u017ed\u00fd den, sp\u00e1lil by kilogram tuku za <strong>necel\u00fdch 5 t\u00fddn\u016f.&nbsp;<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e1 m\u00e1te pocit, \u017ee m\u011bs\u00edc a\u017e dva je dlouh\u00e1 doba na to, abyste zhubli kilogram tuku. Berte v\u0161ak v potaz, \u017ee v tomto p\u0159\u00edpad\u011b ch\u016fze (a\u0165 u\u017e do schod\u016f, nebo jako klasick\u00e1 proch\u00e1zka) slou\u017e\u00ed sp\u00ed\u0161e jako <strong>dopl\u0148kov\u00e1 aktivita ke <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" aria-label=\"kalorick\u00e9mu deficitu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalorick\u00e9mu deficitu<\/a> a tr\u00e9ninku, <\/strong>kter\u00e1 v\u00e1m m\u016f\u017ee cel\u00fd proces zna\u010dn\u011b zjednodu\u0161it a urychlit. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A snad nikdo se nem\u016f\u017ee vymlouvat na to, \u017ee by si nena\u0161el ka\u017ed\u00fd den 20 minut p\u0159i cest\u011b z pr\u00e1ce nebo nedok\u00e1zal ve sv\u00e9m okol\u00ed naj\u00edt schody.&nbsp;Pokud se chcete dozv\u011bd\u011bt v\u00edce zp\u016fsob\u016f, jak m\u016f\u017eete zhubnout kilogram tuku, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-kilogram-tuku-a-kolik-energie-se-v-nem-vlastne-ukryva\/\" target=\"_blank\" aria-label=\"Jak zhubnout kilogram tuku a kolik energie se v n\u011bm vlastn\u011b ukr\u00fdv\u00e1? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jak zhubnout kilogram tuku a kolik energie se v n\u011bm vlastn\u011b ukr\u00fdv\u00e1?<\/a>&nbsp;<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>A pokud se chcete dozv\u011bd\u011bt v\u00edce informac\u00ed o tom,<strong> jak si spo\u010d\u00edtat p\u0159\u00edjem kalori\u00ed a jednotliv\u00fdch makro\u017eivin,<\/strong> nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek:<strong> <\/strong><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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ch\u016fze je skv\u011bl\u00fd zp\u016fsob, jak do sv\u00fdch dn\u016f<strong> za\u0159adit v\u00edce p\u0159irozen\u00e9ho pohybu,<\/strong> zv\u00fd\u0161it kalorick\u00fd v\u00fddej a <strong>usnadnit si hubnut\u00ed.<\/strong> Pokud chcete vid\u011bt v\u00fdsledky co nejd\u0159\u00edve, v\u011bnujte se ch\u016fzi pravideln\u011b, ide\u00e1ln\u011b n\u011bkolikr\u00e1t t\u00fddn\u011b, nebo ji berte jako dopl\u0148kovou aktivitu k b\u011b\u017en\u00e9mu silov\u00e9mu tr\u00e9ninku a kalorick\u00e9mu deficitu. Z\u00e1rove\u0148 se sna\u017ete <strong>kombinovat r\u016fzn\u00e9 intenzity, ter\u00e9ny i rychlosti ch\u016fze, p\u0159\u00edpadn\u011b pou\u017e\u00edvejte z\u00e1t\u011b\u017eovou vestu,<\/strong> aby se pro v\u00e1s tato aktivita nestala stereotypn\u00ed a p\u0159in\u00e1\u0161ela po\u0159\u00e1d nov\u00e9 v\u00fdzvy. A pokud v\u00e1s ch\u016fze nebav\u00ed, zkuste ji <strong>spojit s obl\u00edben\u00fdmi aktivitami,<\/strong> jako je pov\u00edd\u00e1n\u00ed s p\u0159\u00e1teli, poslouch\u00e1n\u00ed hudby \u010di podcast\u016f. Uvid\u00edte, \u017ee si k n\u00ed ur\u010dit\u011b tak\u00e9 najdete cestu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak jste na tom s ch\u016fz\u00ed vy? <\/strong>M\u00e1te stanoven\u00fd denn\u00ed po\u010det krok\u016f, nebo se v\u011bnujete rad\u011bji jin\u00fdm aktivit\u00e1m. Pod\u011blte se s n\u00e1mi o sv\u016fj n\u00e1zor, a pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, nezapome\u0148te ho sd\u00edlet mezi sv\u00e9 p\u0159\u00e1tele. T\u0159eba pr\u00e1v\u011b oni budou va\u0161im p\u0159\u00ed\u0161t\u00edm vych\u00e1zkov\u00fdm par\u0165\u00e1kem.&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\/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><\/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 &amp; 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>Ch\u016fze je skv\u011bl\u00fd zp\u016fsob, jak se b\u011bhem dne p\u0159irozen\u011b v\u00edce h\u00fdbat, a t\u00edm zv\u00fd\u0161it sv\u016fj kalorick\u00fd v\u00fddej. Zjist\u011bte, jak\u00e9 jsou jej\u00ed v\u00fdhody a kolik kalori\u00ed sp\u00e1l\u00edte jednotliv\u00fdmi typy ch\u016fze.<\/p>\n","protected":false},"author":100,"featured_media":239534,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6369,6693,7623,7635],"filter_section":[],"filter_attribute":[13877],"class_list":{"0":"post-239471","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-hubnuti","9":"tag-kardio-cs","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","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>Jak rychle zhubnout pomoc\u00ed ch\u016fze? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak rychle zhubnout? 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