{"id":242678,"date":"2021-04-09T10:35:27","date_gmt":"2021-04-09T08:35:27","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=242678"},"modified":"2021-04-15T14:23:49","modified_gmt":"2021-04-15T12:23:49","slug":"ako-schudnut-rychlo-pomocou-chodze","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-schudnut-rychlo-pomocou-chodze\/","title":{"rendered":"Ako schudn\u00fa\u0165 r\u00fdchlo pomocou ch\u00f4dze?"},"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-schudnut-rychlo-pomocou-chodze\/#7_dovodov_preco_by_ste_mali_viac_chodit\" title=\"7 d\u00f4vodov, pre\u010do by ste mali viac chodi\u0165\">7 d\u00f4vodov, pre\u010do by ste mali viac chodi\u0165<\/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-schudnut-rychlo-pomocou-chodze\/#Kolko_kalorii_mozete_spalit_hodinou_chodze\" title=\"Ko\u013eko kal\u00f3ri\u00ed m\u00f4\u017eete sp\u00e1li\u0165 hodinou ch\u00f4dze?\">Ko\u013eko kal\u00f3ri\u00ed m\u00f4\u017eete sp\u00e1li\u0165 hodinou ch\u00f4dze?<\/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-schudnut-rychlo-pomocou-chodze\/#6_tipov_ako_pri_chodzi_spalovat_co_najviac_kalorii\" title=\"6 tipov, ako pri ch\u00f4dzi spa\u013eova\u0165 \u010do najviac kal\u00f3ri\u00ed\">6 tipov, ako pri ch\u00f4dzi spa\u013eova\u0165 \u010do najviac kal\u00f3ri\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.sk\/blog\/ako-schudnut-rychlo-pomocou-chodze\/#Ako_schudnut_kilogram_tuku_pomocou_chodze\" title=\"Ako schudn\u00fa\u0165 kilogram tuku pomocou ch\u00f4dze?\">Ako schudn\u00fa\u0165 kilogram tuku pomocou ch\u00f4dze?<\/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-schudnut-rychlo-pomocou-chodze\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Aj ke\u010f je ch\u00f4dza sn\u00e1\u010f t\u00fdm najprirodzenej\u0161\u00edm pohybom, rovnako m\u00f4\u017ee by\u0165 pre niekoho \u0165a\u017ek\u00e9 jej ma\u0165 dostatok po\u010das d\u0148a. Do pr\u00e1ce \u010di z pr\u00e1ce idete autom alebo autobusom. De\u0148 presed\u00edte v kancel\u00e1rii a ve\u010der si rad\u0161ej vylo\u017e\u00edte nohy na st\u00f4l pri sledovan\u00ed ob\u013e\u00faben\u00e9ho seri\u00e1lu, ne\u017e by ste si mali da\u0165  kr\u00e1tku prech\u00e1dzku. E\u0161te n\u00e1ro\u010dnej\u0161ie to m\u00f4\u017ee by\u0165 pre t\u00fdch, ktor\u00ed pracuj\u00fa z domu a v\u0161etky ich kroky pozost\u00e1vaj\u00fa z \u201ecestovania\u201c medzi poste\u013eou, po\u010d\u00edta\u010dom, chladni\u010dkou a toaletou. Keby ste nemali svoje inteligentn\u00e9 hodinky, mo\u017eno by ste si ani na konci d\u0148a nev\u0161imli, \u017ee ste pre\u0161li iba 2000 krokov. V dne\u0161nom \u010dl\u00e1nku sa v\u00e1s prostredn\u00edctvom v\u00fdhod ch\u00f4dze pok\u00fasime presved\u010di\u0165 k tomu, aby ste cez de\u0148 kr\u00e1\u010dali viac. Tie\u017e prezrad\u00edme, <strong>ako \u013eahko sa d\u00e1 schudn\u00fa\u0165 len t\u00fdm, \u017ee si ob\u010das z\u00e1jdete na prech\u00e1dzku.&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_dovodov_preco_by_ste_mali_viac_chodit\"><\/span>7 d\u00f4vodov, pre\u010do by ste mali viac chodi\u0165<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. Budete vykon\u00e1va\u0165 pohybov\u00e9 aktivity pod\u013ea odpor\u00fa\u010dania<\/h3>\n\n\n\n<p>Pod\u013ea odpor\u00fa\u010dania WHO (Svetov\u00e1 zdravotn\u00edcka organiz\u00e1cia) by mal ka\u017ed\u00fd \u010dlovek venova\u0165 t\u00fd\u017edenne minim\u00e1lne<strong> 150 min\u00fat aktivit\u00e1m strednej intenzity alebo 75 min\u00fat aktivit\u00e1m vysokej intenzity<\/strong>. Tieto dva typy aktiv\u00edt je samozrejme mo\u017en\u00e9 aj kombinova\u0165. Pokia\u013e si v\u0161ak z\u00e1jdete 3-kr\u00e1t t\u00fd\u017edenne na hodinov\u00fa prech\u00e1dzku, m\u00e1te <strong>minim\u00e1lne odpor\u00fa\u010danie pohybov\u00fdch aktiv\u00edt <\/strong>naplnen\u00e9. <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 zdravie<\/h3>\n\n\n\n<p>Ch\u00f4dza m\u00e1 tie\u017e mnoho pozit\u00edvnych dopadov na na\u0161e zdravie. Podporuje<strong> spr\u00e1vnu funkciu kardiovaskul\u00e1rneho syst\u00e9mu, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"imunitu (opens in a new tab)\">imunitu<\/a>,<\/strong> ovplyv\u0148uje hladinu cholesterolu, krvn\u00e9ho tlaku a spoma\u013euje rozvoj osteopor\u00f3zy. Pod\u013ea v\u00fdsledkov in\u00fdch \u0161t\u00fadi\u00ed m\u00f4\u017ee pravideln\u00e1 aktivita dokonca <strong>zn\u00ed\u017ei\u0165 riziko rozvoja mnoh\u00fdch druhov rakoviny. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"Ako schudn\u00fa\u0165 v\u010faka ch\u00f4dzi\" title=\"Ako schudn\u00fa\u0165 v\u010faka ch\u00f4dzi\"\/><\/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. \u013dah\u0161ie schudnete<\/h3>\n\n\n\n<p>Ka\u017ed\u00e1 kal\u00f3ria, ktor\u00fa v priebehu d\u0148a sp\u00e1lite navy\u0161e, sa po\u010d\u00edta. Pr\u00e1ve ch\u00f4dza m\u00f4\u017ee by\u0165 \u00fa\u017easn\u00fdm sp\u00f4sobom, ako<strong> sa cez de\u0148 prirodzene viac h\u00fdba\u0165 bez toho, aby ste sa c\u00edtili nejako z\u00e1sadne vy\u010derpan\u00ed. <\/strong>Ke\u010f ka\u017ed\u00fd de\u0148 vyst\u00fapite o nieko\u013eko zast\u00e1vok sk\u00f4r a d\u00e1te si 30-min\u00fatov\u00fa prech\u00e1dzku, vydan\u00e1 energia sa \u010dasom spo\u010d\u00edta a kil\u00e1 p\u00f4jdu kr\u00e1sne dolu. Ako schudn\u00fa\u0165 len pomocou ch\u00f4dze, si v \u010dl\u00e1nku e\u0161te podrobnej\u0161ie rozoberieme.<\/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\u00edtite sa po celom dni psychicky unaven\u00ed? Sk\u00faste doma necha\u0165 ak\u00fako\u013evek technol\u00f3giu, ktor\u00e1 op\u00e4\u0165 vy\u010derp\u00e1va va\u0161u myse\u013e, a cho\u010fte<strong> sa von len tak prejs\u0165, ide\u00e1lne napr\u00edklad do lesa.<\/strong> Pobyt na \u010derstvom vzduchu spojen\u00fd s po\u010d\u00favan\u00edm zvukov pr\u00edrody je v\u00fdborn\u00fd sp\u00f4sob, ako upev\u0148ova\u0165 svoje du\u0161evn\u00e9 zdravie. Pod\u013ea v\u00fdsledkov \u0161t\u00fadie zameranej na mlad\u00fdch \u013eud\u00ed so sedav\u00fdm sp\u00f4sobom \u017eivota, do\u0161lo pri zaraden\u00ed hodiny ch\u00f4dze denne aj k <strong>zlep\u0161eniu <a aria-label=\"sp\u00e1nku (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sp\u00e1nku<\/a>.<\/strong> Dokonca bolo vedecky dok\u00e1zan\u00e9, \u017ee \u013eudia \u017eij\u00faci v mest\u00e1ch do 300 metrov od zelene, napr\u00edklad od parku, s\u00fa <strong>\u0161\u0165astnej\u0161\u00ed a celkovo spokojnej\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 kond\u00edciu<\/h3>\n\n\n\n<p>Fyzick\u00e1 aktivita m\u00e1 v\u0161eobecne pozit\u00edvny vplyv na \u00farove\u0148 va\u0161ej telesnej kond\u00edcie. Ak budete chodi\u0165 pravidelne r\u00fdchlej\u0161\u00edm tempom, m\u00f4\u017eete \u010doskoro poc\u00edti\u0165, ako sa zlep\u0161ujete. <strong>Menej sa zad\u00fdchate, prejdete bez probl\u00e9mu dlh\u0161iu vzdialenos\u0165 <\/strong>a mo\u017eno aj ten autobus, ktor\u00fd v\u00e1m ned\u00e1vno u\u0161iel pred nosom, by ste u\u017e dnes dobehli. Rovnako dobr\u00e9 je zvykn\u00fa\u0165 si na ch\u00f4dzu po schodoch, ktor\u00e9 v\u00e1m \u010dasom nebud\u00fa robi\u0165 \u017eiadny probl\u00e9m a vyjdete ich bez akejko\u013evek pauzy.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Z\u00edskate vitam\u00edn D<\/h3>\n\n\n\n<p>Vitam\u00edn D je v tele d\u00f4le\u017eit\u00fd napr\u00edklad pre<strong> spr\u00e1vne fungovanie <a aria-label=\"imunity (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">imunity<\/a> a svalov.<\/strong> Na\u0161e telo si ho s\u00edce dok\u00e1\u017ee samo vyrobi\u0165 v\u010faka UVB l\u00fa\u010dom, ktor\u00e9 dopadaj\u00fa na na\u0161u poko\u017eku, v zimn\u00fdch a jesenn\u00fdch mesiacoch ich v\u0161ak m\u00f4\u017ee by\u0165 <strong>nedostatok. <\/strong>Jar je u\u017e ide\u00e1lnym obdob\u00edm, ke\u010f za\u010d\u00edname pomaly a isto zhadzova\u0165 vrstvy oble\u010denia a viac sa vystavujeme slne\u010dn\u00fdm l\u00fa\u010dom. Aby sme dosiahli dostato\u010dn\u00e9 mno\u017estvo vitam\u00ednu D v organizme, je potrebn\u00e9 tr\u00e1vi\u0165 \u010das na slnku a nie iba v uzavret\u00fdch priestoroch. <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>Ak m\u00e1te pocit, \u017ee va\u0161a hladina <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitam\u00ednu D<\/a> nie je dostato\u010dn\u00e1, m\u00f4\u017eete ho suplementova\u0165 vo forme v\u00fd\u017eivov\u00e9ho doplnku.<\/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. Efekt\u00edvne vyu\u017eijete \u010das<\/h3>\n\n\n\n<p>Pokia\u013e sme v\u00e1s v predch\u00e1dzaj\u00facich bodoch e\u0161te nepresved\u010dili o v\u00fdhod\u00e1ch ch\u00f4dze a st\u00e1le trv\u00e1te na tom, \u017ee touto aktivitou nechcete str\u00e1ca\u0165 \u010das, \u010do tak ju <strong>spoji\u0165 s nejakou ob\u013e\u00fabenou \u010dinnos\u0165ou<\/strong>? Perfektne sa d\u00e1 kombinova\u0165 s<strong> po\u010d\u00favan\u00edm hudby, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/top-17-fitness-podcastov-o-cviceni-a-zdravom-stravovani\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"podcast\u016f (opens in a new tab)\">podcastov<\/a>, telefonovan\u00edm \u010di pracovn\u00fdm m\u00edtingom. <\/strong>Namiesto toho, aby ste sedeli s priate\u013emi pri k\u00e1ve alebo s partnerom na gau\u010di, cho\u010fte sa prejs\u0165 po okol\u00ed. Presk\u00famate nov\u00e9 miesta, str\u00e1vite \u010das so svojimi bl\u00edzkymi a navy\u0161e, urob\u00edte nie\u010do pre svoje zdravie.<\/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 prech\u00e1dzky zlep\u0161ia va\u0161u kond\u00edciu aj zdravie\" class=\"wp-image-239480\" width=\"843\" height=\"563\" title=\"Pravideln\u00e9 prech\u00e1dzky zlep\u0161ia va\u0161u kond\u00edciu aj zdravie\" 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\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=\"Kolko_kalorii_mozete_spalit_hodinou_chodze\"><\/span>Ko\u013eko kal\u00f3ri\u00ed m\u00f4\u017eete sp\u00e1li\u0165 hodinou ch\u00f4dze?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Medzi jednotliv\u00fdmi typmi ch\u00f4dze je ve\u013ek\u00fd rozdiel, a tak sa z\u00e1sadne l\u00ed\u0161ia aj mno\u017estv\u00e1 kal\u00f3ri\u00ed, ktor\u00e9 pri nich sp\u00e1lite. Svoju rolu hr\u00e1 <strong>kond\u00edcia, sklon ter\u00e9nu, r\u00fdchlos\u0165 ch\u00f4dze, va\u0161a hmotnos\u0165, zlo\u017eenie tela, vek a ve\u013ea \u010fal\u0161\u00edch faktorov.<\/strong> Pre lep\u0161iu predstavu v tabu\u013eke uv\u00e1dzame, ko\u013eko kal\u00f3ri\u00ed pribli\u017ene sp\u00e1li r\u00f4znymi druhmi ch\u00f4dze priemern\u00e1 <strong>65 kg \u017eena a <\/strong>priemern\u00fd<strong> 80 kg mu\u017e.<\/strong> Aby ste si mohli sami vypo\u010d\u00edta\u0165 orienta\u010dn\u00fd v\u00fddaj vz\u0165ahuj\u00faci sa k va\u0161ej v\u00e1he, n\u00e1jdete v tabu\u013eke aj tzv. hodnotu<strong> MET (Metabolic Equivalent of Task). <\/strong>T\u00e1to jednotka vyjadruje energiu, ktor\u00fa vyd\u00e1te konkr\u00e9tnou aktivitou vo vz\u0165ahu k le\u017eaniu v pokoji. Ak je napr\u00edklad pri aktivite hodnota MET rovn\u00e1 4, znamen\u00e1 to, \u017ee \u010dlovek sp\u00e1li 4-kr\u00e1t viac kal\u00f3ri\u00ed, ako keby rovnak\u00fd \u010das le\u017eal v pokoji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako pracova\u0165 s MET: <\/strong>Ak by 80 kg \u010dlovek le\u017eal hodinu (MET 1), sp\u00e1lil by 80 kcal. Ak by sa ten ist\u00fd \u010dlovek venoval hodinu \u0161portu, ktor\u00fd m\u00e1 MET 10, sp\u00e1lil by 800 kcal. <span class=\"tadv-color\" 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<h3 class=\"is-style-default wp-block-heading\">Ko\u013eko kal\u00f3ri\u00ed sp\u00e1lime jednotliv\u00fdmi typmi ch\u00f4dze?<\/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\">Typ ch\u00f4dze<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MET<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ko\u013eko kcal sp\u00e1li 65 kg \u017eena<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Ko\u013eko kcal sp\u00e1li 80 kg mu\u017e<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ch\u00f4dza 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\u010denie 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\u00f4dza do r\u00fdchlosti 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\u00f4dza s r\u00fdchlos\u0165ou 4 km\/h po rovine na pevnom 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\u00f4dza s r\u00fdchlos\u0165ou 4 km\/h z kopca na pevnom 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\u00f4dza s r\u00fdchlos\u0165ou 5,5 km\/h na pevnom 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\u00f4dza s r\u00fdchlos\u0165ou 6,5 km\/h na pevnom 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\u00f4dza s r\u00fdchlos\u0165ou 7 km\/h na pevnom 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\u00f4dza s r\u00fdchlos\u0165ou 4,5 \u2013 5,5 km\/h do kopca so sklonom 1 \u2013 5  %<\/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\u00f4dza s r\u00fdchlos\u0165ou 4,5 \u2013 5,5 km\/h do kopca so sklonom 6 \u2013 15 %<\/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\u00f4dza po schodoch<\/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\">R\u00fdchla ch\u00f4dza po schodoch<\/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 s r\u00fdchlos\u0165ou 5,5 \u2013 6,5 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 s r\u00fdchlos\u0165ou 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\u00f4dza dozadu s r\u00fdchlos\u0165ou 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\u00f4dza s palicami<\/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_tipov_ako_pri_chodzi_spalovat_co_najviac_kalorii\"><\/span>6 tipov, ako pri ch\u00f4dzi spa\u013eova\u0165 \u010do najviac kal\u00f3ri\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=\"Ako pri ch\u00f4dzi spa\u013eova\u0165 \u010do najviac kal\u00f3ri\u00ed?\" title=\"Ako pri ch\u00f4dzi spa\u013eova\u0165 \u010do najviac kal\u00f3ri\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\u017eite z\u00e1\u0165a\u017eov\u00fa vestu<\/h3>\n\n\n\n<p>Pod\u013ea svojich mo\u017enost\u00ed m\u00f4\u017eete sk\u00fasi\u0165 bu\u010f \u013eah\u0161iu vestu<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zatazova-vesta-15-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> s hmotnos\u0165ou 15 kg<\/a>&nbsp;alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zatazova-vesta-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0165a\u017e\u0161iu 20 kg verziu<\/a>. Ak si na\u0161a 65 kg \u017eena nasad\u00ed na ch\u00f4dzu z\u00e1\u0165a\u017eov\u00fa vestu v\u00e1\u017eiacu 15 kg, dosiahne tak pribli\u017ene rovnak\u00fd v\u00fddaj ako 80 kg mu\u017e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pre lep\u0161iu predstavu<\/strong> \u2013 pri ch\u00f4dzi s r\u00fdchlos\u0165ou 7 km\/h po pevnom povrchu sp\u00e1li 65 kg \u017eena s 15 kg vestou o 105 kcal viac a 80 kg mu\u017e s 20 kg vestou o 140 kcal viac ne\u017e bez nej.<\/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. Sk\u00faste pou\u017e\u00edva\u0165 palice<\/h3>\n\n\n\n<p>Nordic walking nie je popul\u00e1rny len medzi star\u0161\u00edmi \u013eu\u010fmi. V\u010faka paliciam zapoj\u00edte pri ch\u00f4dzi prakticky cel\u00e9 telo, \u010do v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 lep\u0161ie zdol\u00e1va\u0165 ter\u00e9n, pr\u00edpadne udr\u017ea\u0165 vy\u0161\u0161iu r\u00fdchlos\u0165. Poctiv\u00e1 hodinka intenz\u00edvneho nordic walkingu so spr\u00e1vnou technikou sa tak m\u00f4\u017ee <strong>podoba\u0165 aj celotelov\u00e9mu workoutu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak je pre v\u00e1s tento typ pohybu nov\u00fd, bu\u010fte si ist\u00ed, \u017ee \u010fal\u0161\u00ed de\u0148 v\u00e1s m\u00f4\u017eu ruky a chrb\u00e1t bolie\u0165 podobne ako po poctivo odcvi\u010denom tr\u00e9ningu. \u00dapln\u00fdch za\u010diato\u010dn\u00edkov by sme e\u0161te radi upozornili na to, \u017ee <strong>palice na nordic walking nie s\u00fa to ist\u00e9 ako trekingov\u00e9 palice,<\/strong> d\u00e1vajte si teda pozor na to, \u010do kupujete. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Kr\u00e1\u010dajte do kopca<\/h3>\n\n\n\n<p>Ak budete pravidelne zara\u010fova\u0165 ch\u00f4dzu do kopca, ide\u00e1lne <strong>vo vy\u0161\u0161ej intenzite<\/strong>, m\u00f4\u017eete sa radova\u0165 z v\u00e4\u010d\u0161ieho po\u010dtu sp\u00e1len\u00fdch kal\u00f3ri\u00ed. R\u00fdchlo navy\u0161e poc\u00edtite aj zlep\u0161enie va\u0161ej fyzi\u010dky. Vyhnite sa teda stereotypu v podobe prech\u00e1dzky po rovine a vyrazte do poriadneho horsk\u00e9ho ter\u00e9nu. Sami zist\u00edte, \u017ee ten pocit, ke\u010f zdol\u00e1te poriadny kopec, je nenahradite\u013en\u00fd.<\/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. Zabudnite na v\u00fd\u0165ahy a cho\u010fte po schodoch<\/h3>\n\n\n\n<p>Rovnako ako kopce, aj schody s\u00fa dobrou mo\u017enos\u0165ou, ako zintenz\u00edvni\u0165 ch\u00f4dzu. A len tak medzi nami diev\u010dat\u00e1, je to tie\u017e skvel\u00fd sp\u00f4sob, ako spevni\u0165 zadok. Rozl\u00fa\u010dte sa preto definit\u00edvne s v\u00fd\u0165ahmi a eskal\u00e1tormi. A pozor, neospravedl\u0148uje v\u00e1s ani \u0165a\u017ek\u00fd n\u00e1kup, ktor\u00fd mus\u00edte vynies\u0165 na piate poschodie. Berte to ako mo\u017enos\u0165, ako si da\u0165 do tela e\u0161te viac a sp\u00e1li\u0165 \u010fal\u0161ie kal\u00f3rie.&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. Zv\u00fd\u0161te r\u00fdchlos\u0165<\/h3>\n\n\n\n<p>Ako m\u00f4\u017eete vidie\u0165 v tabu\u013eke, na r\u00fdchlosti z\u00e1le\u017e\u00ed. Preto sa ju sna\u017ete navy\u0161ova\u0165, aby pre v\u00e1s ka\u017ed\u00e1 prech\u00e1dzka predstavovala nov\u00fa 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>Pr\u00edklad hovor\u00ed za v\u0161etko:<\/strong> Ak p\u00f4jde 80 kg mu\u017e na prech\u00e1dzku a prejde 3 km za hodinu, sp\u00e1li 160 kcal. Ke\u010f v\u0161ak nasad\u00ed tempo a zvl\u00e1dne 7 km za hodinu, sp\u00e1li 560 kcal. A to u\u017e je slu\u0161n\u00fd rozdiel, \u017ee?<\/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. Prejdite dlh\u0161ie trasy<\/h3>\n\n\n\n<p>Ak ste zatia\u013e vo f\u00e1ze, ke\u010f nedok\u00e1\u017eete zv\u00fd\u0161i\u0165 intenzitu, sk\u00faste aspo\u0148 predl\u017eova\u0165 vzdialenos\u0165, ktor\u00fa ste pre\u0161li. Nebojte sa, nie je nutn\u00e9 prid\u00e1va\u0165 hne\u010f nieko\u013eko kilometrov. Ke\u010f v\u0161ak p\u00f4jdete 3-kr\u00e1t t\u00fd\u017edenne na prech\u00e1dzku a zaka\u017ed\u00fdm prid\u00e1te 300 metrov, o mesiac u\u017e bude va\u0161a p\u00f4vodn\u00e1 trasa <strong>dlh\u0161ia pribli\u017ene o 3,5 km. <\/strong>K predl\u017eovaniu poslednej vzdialenosti v\u00e1s m\u00f4\u017eu motivova\u0165 aj r\u00f4zne aplik\u00e1cie, prostredn\u00edctvom ktor\u00fdch sa m\u00f4\u017eete navz\u00e1jom povzbudzova\u0165 so svojimi priate\u013emi a predbieha\u0165, kto m\u00e1 na konte viac krokov. Pokia\u013e sa rovno o nie\u010do stav\u00edte, bude va\u0161a motiv\u00e1cia e\u0161te vy\u0161\u0161ia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdzvu v kr\u00e1\u010dan\u00ed si v\u0161ak m\u00f4\u017eete vytvori\u0165 pokojne sami pre seba a ka\u017ed\u00fd ve\u010der si od\u0161krt\u00e1va\u0165, \u017ee ste naplnili stanoven\u00fd cie\u013e. S dostato\u010dn\u00fdm po\u010dtom krokov m\u00f4\u017eu pom\u00f4c\u0165 napr\u00edklad akt\u00edvne str\u00e1ven\u00e9 v\u00edkendy, ke\u010f vyraz\u00edte dajme tomu na prech\u00e1dzku po vzdialenej\u0161om 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>Pre predstavu: <\/strong>Za hodinu horskej turistiky m\u00f4\u017ee 80 kg mu\u017e sp\u00e1li\u0165 pribli\u017ene 480 kcal. Pri poriadnej t\u00fare, ktor\u00e1 bude trva\u0165 7 hod\u00edn, m\u00f4\u017ee sp\u00e1li\u0165 pokojne aj<strong> 3360 kcal<\/strong>, \u010do je energia ukryt\u00e1 v necelom pol kilograme tuku. Turistika tak m\u00f4\u017ee proces chudnutia zna\u010dne zjednodu\u0161i\u0165. <strong>&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=\"Ako_schudnut_kilogram_tuku_pomocou_chodze\"><\/span>Ako schudn\u00fa\u0165 kilogram tuku pomocou ch\u00f4dze?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno u\u017e za\u010d\u00ednate prem\u00fd\u0161\u013ea\u0165 o tom, \u017ee prida\u0165 do svojho d\u0148a nejak\u00e9 kroky navy\u0161e nemus\u00ed by\u0165 v\u00f4bec zl\u00fd n\u00e1pad. Aby sme v\u00e1s e\u0161te viac motivovali, po\u010fme sa pozrie\u0165 na to, <strong>ako n\u00e1m m\u00f4\u017ee ch\u00f4dza pom\u00f4c\u0165 schudn\u00fa\u0165 kilogram tuku.<\/strong> Pre lep\u0161iu n\u00e1zornos\u0165 vyu\u017eijeme na\u0161u priemern\u00fa 65 kg \u017eenu (Ma\u0165a) a priemern\u00e9ho 80 kg mu\u017ea (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. Zaradenie 3 prech\u00e1dzok ka\u017ed\u00fd t\u00fd\u017ede\u0148<\/h3>\n\n\n\n<p>Ma\u0165a aj Martin sa rozhodli, \u017ee do svojich be\u017en\u00fdch dn\u00ed zaradia 3 prech\u00e1dzky trvaj\u00face v\u017edy hodinu, preto\u017ee by radi nejak\u00e9 to kilo schudli, a to najlep\u0161ie bez v\u00e4\u010d\u0161ieho obmedzovania. Pohyb im nie je cudz\u00ed, a tak p\u00f4jdu <strong>svi\u017en\u00fdm tempom s r\u00fdchlos\u0165ou 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>Ako dlho im trv\u00e1 sp\u00e1li\u0165 kilogram tuku, v ktorom sa skr\u00fdva pribli\u017ene 7700 kcal?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ma\u0165a sp\u00e1li jednou prech\u00e1dzkou asi <strong>325 kcal,<\/strong> \u010do je 975 kcal za t\u00fd\u017ede\u0148. Kilogram tuku by takto sp\u00e1lila za <strong>necel\u00e9 dva mesiace.<\/strong><\/li><li>Martin sp\u00e1li jednou prech\u00e1dzkou asi <strong>400 kcal,<\/strong> \u010do je 1200 kcal za t\u00fd\u017ede\u0148. Kilogram tuku by takto sp\u00e1lil za<strong> jeden a pol mesiaca.&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=\"Ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite ch\u00f4dzou po schodoch\" class=\"wp-image-239502\" title=\"Ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite ch\u00f4dzou po schodoch\" 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. Zaradenie ka\u017edodennej 20-min\u00fatovej ch\u00f4dze po schodoch&nbsp;<\/h3>\n\n\n\n<p>Ak by sa Ma\u0165a s Martinom rozhodli, \u017ee im hodinov\u00e9 prech\u00e1dzky nevyhovuj\u00fa, mohli by sk\u00fasi\u0165 zaradi\u0165 ka\u017ed\u00fd de\u0148 <strong>20 min\u00fat r\u00fdchlej ch\u00f4dze po schodoch (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>Ako dlho im trv\u00e1 sp\u00e1li\u0165 kilogram tuku, v ktorom sa skr\u00fdva pribli\u017ene 7700 kcal?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Ma\u0165a<\/strong> <strong>by<\/strong> <strong>sp\u00e1lila 191 kcal za 20 min\u00fat<\/strong> r\u00fdchlej ch\u00f4dze po schodoch. Ak by t\u00fato aktivitu robila 20 min\u00fat ka\u017ed\u00fd de\u0148, sp\u00e1lila by <strong>kilogram tuku<\/strong> <strong>za<\/strong> <strong>necel\u00fdch 6 t\u00fd\u017ed\u0148ov.<\/strong><\/li><li><strong>Martin by<\/strong> <strong>sp\u00e1lil 235 kcal<\/strong> <strong>za 20 min\u00fat<\/strong> r\u00fdchlej ch\u00f4dze po schodoch<strong>.<\/strong> Ak by t\u00fato aktivitu robil 20 min\u00fat ka\u017ed\u00fd de\u0148, sp\u00e1lil by <strong>kilogram tuku za necel\u00fdch 5 t\u00fd\u017ed\u0148ov.&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\u017eno m\u00e1te pocit, \u017ee mesiac a\u017e dva je dlh\u00fd \u010das na to, aby ste schudli kilogram tuku. Berte v\u0161ak do \u00favahy, \u017ee v tomto pr\u00edpade ch\u00f4dza (nech u\u017e po schodoch alebo klasick\u00e1 prech\u00e1dzka) sl\u00fa\u017ei sk\u00f4r ako <strong>doplnkov\u00e1 aktivita ku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"kalorick\u00e9mu deficitu (opens in a new tab)\">kalorick\u00e9mu deficitu<\/a> a tr\u00e9ningu, <\/strong>ktor\u00e1 v\u00e1m m\u00f4\u017ee cel\u00fd proces zna\u010dne zjednodu\u0161i\u0165 a ur\u00fdchli\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Azda sa nikto nem\u00f4\u017ee vyhov\u00e1ra\u0165 na to, \u017ee by si nena\u0161iel ka\u017ed\u00fd de\u0148 20 min\u00fat pri ceste z pr\u00e1ce alebo nedok\u00e1zal vo svojom okol\u00ed n\u00e1js\u0165 schody. Ak sa chcete dozvedie\u0165 viac sp\u00f4sobov, ako m\u00f4\u017eete schudn\u00fa\u0165 kilogram tuku, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-kilogram-tuku-a-kolko-energie-sa-v-nom-vlastne-ukryva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Jak zhubnout kilogram tuku a kolik energie se v n\u011bm vlastn\u011b ukr\u00fdv\u00e1? (opens in a new tab)\">Ako schudn\u00fa\u0165 kilogram tuku a ko\u013eko energie sa v \u0148om vlastne ukr\u00fdva?<\/a>&nbsp;<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac inform\u00e1ci\u00ed o tom,<strong> ako si vypo\u010d\u00edta\u0165 pr\u00edjem kal\u00f3ri\u00ed a jednotliv\u00fdch makro\u017eiv\u00edn,<\/strong> nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok: <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie alebo naberanie svalov?<\/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_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ch\u00f4dza je perfektn\u00fd sp\u00f4sob, ako do svojich dn\u00ed<strong> zaradi\u0165 viac prirodzen\u00e9ho pohybu,<\/strong> zv\u00fd\u0161i\u0165 kalorick\u00fd v\u00fddaj a <strong>u\u013eah\u010di\u0165 si chudnutie.<\/strong> Ak chcete vidie\u0165 v\u00fdsledky \u010do najsk\u00f4r, venujte sa ch\u00f4dzi pravidelne. Ide\u00e1lne nieko\u013ekokr\u00e1t t\u00fd\u017edenne alebo ju berte ako doplnkov\u00fa aktivitu k be\u017en\u00e9mu silov\u00e9mu tr\u00e9ningu a kalorick\u00e9mu deficitu. Z\u00e1rove\u0148 sa sna\u017ete <strong>kombinova\u0165 r\u00f4zne intenzity, ter\u00e9ny aj r\u00fdchlosti ch\u00f4dze, pr\u00edpadne pou\u017e\u00edvajte z\u00e1\u0165a\u017eov\u00fa vestu,<\/strong> aby sa pre v\u00e1s t\u00e1to aktivita nestala stereotypnou a prin\u00e1\u0161ala st\u00e1le nov\u00e9 v\u00fdzvy. No pokia\u013e v\u00e1s ch\u00f4dza nebav\u00ed, sk\u00faste ju <strong>spoji\u0165 s ob\u013e\u00faben\u00fdmi aktivitami,<\/strong> ako je rozpr\u00e1vanie sa s priate\u013emi, po\u010d\u00favanie hudby \u010di podcastov. Uvid\u00edte, \u017ee si k nej ur\u010dite n\u00e1jdete cestu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako ste na tom s ch\u00f4dzou vy? <\/strong>M\u00e1te stanoven\u00fd denn\u00fd po\u010det krokov alebo sa rad\u0161ej venujete in\u00fdm aktivit\u00e1m? Pode\u013ete sa s nami o svoj n\u00e1zor a ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, nezabudnite ho zdie\u013ea\u0165 so svojimi priate\u013emi. Mo\u017eno pr\u00e1ve oni bud\u00fa va\u0161imi bud\u00facimi spolo\u010dn\u00edkmi na vych\u00e1dzkach.<\/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\tPom\u00f4cky na cvi\u010denie\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\u00f4dza je skvel\u00fd sp\u00f4sob, ako sa v priebehu d\u0148a prirodzene viac h\u00fdba\u0165 a zvy\u0161ova\u0165 t\u00fdm svoj kalorick\u00fd v\u00fddaj. Zistite, ak\u00e9 s\u00fa jej v\u00fdhody a ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite jednotliv\u00fdmi typmi ch\u00f4dze.<\/p>\n","protected":false},"author":100,"featured_media":239545,"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":[6046,6152,6069,6082],"filter_section":[],"filter_attribute":[13877],"class_list":{"0":"post-242678","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-kardio","10":"tag-zdravie","11":"tag-zdravy-zivotny-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>Ako schudn\u00fa\u0165 r\u00fdchlo pomocou ch\u00f4dze? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako schudn\u00fa\u0165 r\u00fdchlo? 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