{"id":275331,"date":"2014-05-22T14:01:00","date_gmt":"2014-05-22T12:01:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=275331"},"modified":"2023-12-05T13:38:55","modified_gmt":"2023-12-05T12:38:55","slug":"6-dovodov-preco-skusit-vysoko-intenzivny-intervalovy-trening-hiit-a-jeho-treningovy-plan","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/6-dovodov-preco-skusit-vysoko-intenzivny-intervalovy-trening-hiit-a-jeho-treningovy-plan\/","title":{"rendered":"6 d\u00f4vodov pre\u010do sk\u00fasi\u0165 vysoko intenz\u00edvny intervalov\u00fd tr\u00e9ning (HIIT) a jeho tr\u00e9ningov\u00fd pl\u00e1n"},"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\/6-dovodov-preco-skusit-vysoko-intenzivny-intervalovy-trening-hiit-a-jeho-treningovy-plan\/#Co_je_to_vlastne_HIIT\" title=\"\u010co je to vlastne HIIT?\">\u010co je to vlastne HIIT?<\/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\/6-dovodov-preco-skusit-vysoko-intenzivny-intervalovy-trening-hiit-a-jeho-treningovy-plan\/#Ako_zacat_s_HIIT\" title=\"Ako za\u010da\u0165 s HIIT?\">Ako za\u010da\u0165 s HIIT?<\/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\/6-dovodov-preco-skusit-vysoko-intenzivny-intervalovy-trening-hiit-a-jeho-treningovy-plan\/#Treningovy_plan_HIIT\" title=\"Tr\u00e9ningov\u00fd pl\u00e1n HIIT\">Tr\u00e9ningov\u00fd pl\u00e1n HIIT<\/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\/6-dovodov-preco-skusit-vysoko-intenzivny-intervalovy-trening-hiit-a-jeho-treningovy-plan\/#Vyhody_vysoko_intenzivneho_intervaloveho_treningu\" title=\"V\u00fdhody vysoko intenz\u00edvneho intervalov\u00e9ho tr\u00e9ningu\">V\u00fdhody vysoko intenz\u00edvneho intervalov\u00e9ho tr\u00e9ningu<\/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\/6-dovodov-preco-skusit-vysoko-intenzivny-intervalovy-trening-hiit-a-jeho-treningovy-plan\/#Vzorovy_trening_HIIT_Boot_Camp\" title=\"Vzorov\u00fd tr\u00e9ning HIIT Boot Camp\">Vzorov\u00fd tr\u00e9ning HIIT Boot Camp<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/6-dovodov-preco-skusit-vysoko-intenzivny-intervalovy-trening-hiit-a-jeho-treningovy-plan\/#Zhrnutie\" title=\"Zhrnutie\">Zhrnutie<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V\u0161etci t\u00fa\u017eime&nbsp;<strong>po r\u00fdchlom v\u00fdsledku<\/strong>&nbsp;bez toho, aby sme tr\u00e1vili dlh\u00e9 hodiny v posil\u0148ovni a sk\u00famali nutri\u010dn\u00e9 hodnoty v\u0161etk\u00fdch jed\u00e1l a potom v\u0161etkom, sa postavili na v\u00e1hu a zistili, \u017ee sa n\u00e1m ak\u00fdmsi z\u00e1hadn\u00fdm sp\u00f4sobom podarilo zhodi\u0165&nbsp;<strong>&#8220;a\u017e&#8221; pol kila<\/strong>. Neexistuje \u017eiaden magick\u00fd doplnok, v\u010faka ktor\u00e9mu je mo\u017en\u00e9 strati\u0165 nadbyto\u010dn\u00e9 kilogramy u\u017e po\u010das jednej noci, no existuje efekt\u00edvny sp\u00f4sob spa\u013eovania tukov. V\u010faka nemu mo\u017eno pokra\u010dova\u0165 v p\u00e1len\u00ed tukov e\u0161te \u010fal\u0161\u00edch<strong>&nbsp;48 hod\u00edn po tr\u00e9ningu<\/strong>. \u0160ialen\u00e9? V\u00f4bec nie. Ide o&nbsp;<strong>vysoko intenz\u00edvny intervalov\u00fd tr\u00e9ning<\/strong>, v skratke HIIT.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>HIIT je pomerne zn\u00e1mym pojmom najm\u00e4 u fitness modelov a vytrvalostn\u00fdch \u0161portovcov, ktor\u00ed ho vyu\u017e\u00edvaj\u00fa na&nbsp;<strong>zr\u00fdchlenie metabolizmu a spa\u013eovanie tuku.<\/strong>&nbsp;Je to typ intervalov\u00e9ho tr\u00e9ningu, ktor\u00fd sa vykon\u00e1va v kr\u00e1tkych \u010dasov\u00fdch \u00fasekoch v kombin\u00e1cii s mal\u00fdmi f\u00e1zami odpo\u010dinku a v\u00f4bec sa neboj\u00edme odv\u00e1\u017ene tvrdi\u0165, \u017ee pr\u00e1ve HIIT je&nbsp;<strong>naj\u00fa\u010dinnej\u0161\u00edm typom kardio cvi\u010denia<\/strong>, ktor\u00e9 mo\u017eno vykon\u00e1va\u0165&nbsp;<strong>menej ako 30 min\u00fat<\/strong>&nbsp;a takmer kdeko\u013evek.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-621829984.jpg\" alt=\"HIIT vysoko intenz\u00edvny intervalov\u00fd tr\u00e9ning\" style=\"width:843px;height:562px\" title=\"HIIT vysoko intenz\u00edvny intervalov\u00fd tr\u00e9ning\"\/><\/figure>\n<\/div>\n\n\n<p>Teraz ste si pravdepodobne vyd\u00fdchli, preto\u017ee u\u017e fakt nemus\u00edte tr\u00e1vi\u0165 dlh\u00e9 hodiny na be\u017eeckom p\u00e1se, z ktor\u00e9ho si nec\u00edtite nohy, ale len svoj pot. Pre\u010d\u00edtajte si v\u0161etko, \u010do potrebujete vedie\u0165 o HIIT, a ten v\u00e1m za to pom\u00f4\u017ee v r\u00fdchlom a efekt\u00edvnom dosahovan\u00ed \u0161t\u00edhlej postavy.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_to_vlastne_HIIT\"><\/span>\u010co je to vlastne HIIT?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vysoko intenz\u00edvny intervalov\u00fd tr\u00e9ning znamen\u00e1, ako mo\u017eno u\u017e z n\u00e1zvu vy\u010d\u00edta\u0165, vykon\u00e1vanie<strong>&nbsp;kr\u00e1tkych intervalov intenz\u00edvneho cvi\u010denia<\/strong>, napr\u00edklad bicyklovania, \u0161printu, pl\u00e1vania, sk\u00e1kania na \u0161vihadle, za ktor\u00fdmi nasleduje&nbsp;<strong>kr\u00e1tka pauza na zotavenie<\/strong>, napr\u00edklad v podobe ch\u00f4dze. Cie\u013eom tejto pauzy je vr\u00e1ti\u0165 tepov\u00fa frekvenciu do norm\u00e1lu e\u0161te predt\u00fdm, ako za\u010dnete vykon\u00e1va\u0165 \u010fal\u0161iu \u010das\u0165 anaer\u00f3bnej \u010dinnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Od klasick\u00fdch vytrvalostn\u00fdch tr\u00e9ningov sa l\u00ed\u0161i v tom, \u017ee v\u00e1m neumo\u017en\u00ed prisp\u00f4sobi\u0165 sa jednej \u00farovni intenzity, a takto dostane va\u0161e telo kv\u00e1zi \u0161ok, kv\u00f4li ktor\u00e9mu <strong>za\u010dne ako palivo po\u010das tr\u00e9ningu pou\u017e\u00edva\u0165&nbsp;tuk<\/strong>. Pravideln\u00e9 kardiovaskul\u00e1rne cvi\u010denie, ak\u00fdm je napr\u00edklad beh na be\u017eeckom p\u00e1se, na ktorom be\u017e\u00edte v\u017edy rovnakou r\u00fdchlos\u0165ou a rovnak\u00fd \u010das, sp\u00f4sobuje<strong> svalov\u00fd katabolizmus \u010di rozpad svalov\u00e9ho tkaniva.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n\n\n\n<p><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-638029262.jpg\" alt=\"HIIT vysoko intenz\u00edvny intervalov\u00fd tr\u00e9ning\" style=\"width:843px;height:562px\" title=\"HIIT vysoko intenz\u00edvny intervalov\u00fd tr\u00e9ning\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_zacat_s_HIIT\"><\/span>Ako za\u010da\u0165 s HIIT?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT nie je \u00fa\u017easn\u00fd len kv\u00f4li efektivite, ale tie\u017e preto, \u017ee si ho m\u00f4\u017eete prisp\u00f4sobi\u0165 k typu postavy, po\u017eiadavk\u00e1m a mo\u017eno aj k va\u0161im kon\u00ed\u010dkom.&nbsp;Mus\u00edme tie\u017e spomen\u00fa\u0165, \u017ee sa HIIT neodpor\u00fa\u010da t\u00fdm, ktor\u00ed trpia <strong>srdcov\u00fdmi ochoreniami alebo pr\u00edznakmi v\u010dasnej artrit\u00eddy<\/strong>. T\u00ed by sa mali najprv poradi\u0165 s lek\u00e1rom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa rozhodnete HIIT aspo\u0148 sk\u00fasi\u0165, \u010do v\u00e1m ur\u010dite odpor\u00fa\u010dame, vyberte si kardiovaskul\u00e1rne cvi\u010denie, ktor\u00e9 sa v\u00e1m pozd\u00e1va najviac:<\/p>\n\n\n\n<p>\u2022&nbsp;Beh\n\u2022&nbsp;Pl\u00e1vanie\n\u2022&nbsp;Skoky cez \u0161vihadlo\n\u2022&nbsp;Beh po schodoch\n\u2022&nbsp;Podpor le\u017emo\n\u2022&nbsp;V\u00fdpady\n\u2022&nbsp;Klik- drepy\n\u2022&nbsp;&#8220;Knee-ups&#8221;\n\u2022&nbsp;&#8220;Jumping Jacks&#8221; (pan\u00e1k)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Treningovy_plan_HIIT\"><\/span>Tr\u00e9ningov\u00fd pl\u00e1n HIIT<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>1. F\u00e1za: 1. a 2. t\u00fd\u017ede\u0148<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">15 sek\u00fand: Vysoko intenz\u00edvne cvi\u010denie\n60 sek\u00fand: Odpo\u010dinok alebo n\u00edzko intenz\u00edvne cvi\u010denie<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Opakujte 10-kr\u00e1t a potom posledn\u00fdch 15 sek\u00fand venujte vysoko intenz\u00edvnemu tr\u00e9ningu\n<strong>Celkov\u00fd \u010das:<\/strong>&nbsp;14 min\u00fat<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>2. F\u00e1za: 3. a 4. t\u00fd\u017ede\u0148<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">30 sek\u00fand: Vysoko intenz\u00edvne cvi\u010denie\n60 sek\u00fand: Odpo\u010dinok alebo n\u00edzko intenz\u00edvne cvi\u010denie<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Opakujte 10-kr\u00e1t a potom posledn\u00fdch 30 sek\u00fand venujte vysoko intenz\u00edvnemu tr\u00e9ningu\n<strong>Celkov\u00fd \u010das:<\/strong>&nbsp;17 min\u00fat<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>3. F\u00e1za: 5. a 6. t\u00fd\u017ede\u0148<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">30 sek\u00fand: Vysoko&nbsp;intenz\u00edvne cvi\u010denie\n30 sek\u00fand: Odpo\u010dinok alebo n\u00edzko intenz\u00edvne cvi\u010denie<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Opakujte 11-kr\u00e1t a potom posledn\u00fdch 30 sek\u00fand venujte vysoko intenz\u00edvnemu tr\u00e9ningu\n<strong>Celkov\u00fd \u010das:<\/strong>&nbsp;18 min\u00fat<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>4. F\u00e1za: 7. a 8. t\u00fd\u017ede\u0148<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">30 sek\u00fand: Vysoko&nbsp;intenz\u00edvne cvi\u010denie\n15 sek\u00fand:&nbsp;Odpo\u010dinok alebo n\u00edzko intenz\u00edvne cvi\u010denie<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Opakujte 25-kr\u00e1t a potom posledn\u00fdch 30 sek\u00fand venujte vysoko intenz\u00edvnemu tr\u00e9ningu\n<strong>Celkov\u00fd \u010das:<\/strong>&nbsp;20 min\u00fat<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Pod\u013ea prieskumov, v ktor\u00fdch odborn\u00edci sk\u00famali reakcie tela na tento 8 t\u00fd\u017ed\u0148ov\u00fd program HIIT v porovnan\u00ed s programom tradi\u010dn\u00e9ho kardio tr\u00e9ningu, sa vzorke HIIT&nbsp;<strong>zn\u00ed\u017eil telesn\u00fd tuk o 2%<\/strong>, pri\u010dom pri vzorke kardio do\u0161lo k 0% poklesu. Odborn\u00edci tie\u017e tvrdia, \u017ee v programe HIIT sp\u00e1lila vzorka&nbsp;<strong>o 100 kal\u00f3ri\u00ed viac<\/strong>&nbsp;po\u010das \u010fal\u0161\u00edch 24 hod\u00edn po cvi\u010den\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyhody_vysoko_intenzivneho_intervaloveho_treningu\"><\/span>V\u00fdhody vysoko intenz\u00edvneho intervalov\u00e9ho tr\u00e9ningu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/medium_7163810413.jpg\" alt=\"V\u00fdhody vysoko intenz\u00edvneho intervalov\u00e9ho tr\u00e9ningu\" style=\"width:843px;height:562px\" title=\"V\u00fdhody vysoko intenz\u00edvneho intervalov\u00e9ho tr\u00e9ningu\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">1. Spa\u013eujete tuk r\u00fdchlej\u0161ie aj po tr\u00e9ningu<\/h3>\n\n\n\n<p>Aj ke\u010f sa v\u00e1m po\u010das st\u00e1leho nieko\u013eko hodinov\u00e9ho kardiovaskul\u00e1rneho cvi\u010denia podar\u00ed sp\u00e1li\u0165 celkom pekn\u00e9 \u010d\u00edslo kal\u00f3ri\u00ed, pomocou vysoko intenz\u00edvneho intervalov\u00e9ho tr\u00e9ningu<strong>&nbsp;p\u00e1lite kal\u00f3rie<\/strong>&nbsp;aj po tom, \u010do ste dokon\u010dili cvi\u010denie, hoci aj pri sp\u00e1nku \u010di seden\u00ed pred telev\u00edzorom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Nem\u00ed\u0148ate svoj \u010das zbyto\u010dne<\/h3>\n\n\n\n<p>M\u00f4\u017eete ich n\u00e1js\u0165 v ka\u017edej posil\u0148ovni na be\u017eeckom p\u00e1se, be\u017eia st\u00e1le rovnakou r\u00fdchlos\u0165ou \u0161tyrikr\u00e1t a\u017e p\u00e4\u0165kr\u00e1t t\u00fd\u017edenne st\u00e1le d\u00fafaj\u00fac, \u017ee dosiahnu svoj cie\u013e-&nbsp;<strong>chudnutie<\/strong>. Vyzeraj\u00fa z\u00fabo\u017eene, unavene a frustrovane, preto\u017ee vykon\u00e1vaj\u00fa st\u00e1le rovnak\u00fd pohyb znovu a znovu, a v\u00fdsledky ich tvrdej driny nie s\u00fa badate\u013en\u00e9. Ak patr\u00edte k t\u00fdmto \u013eu\u010fom,<strong>presta\u0148te<\/strong>. Po\u0161kodzujete t\u00fdm len sami seba a str\u00e1cate t\u00fdm svoj drahocenn\u00fd \u010das.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>HIIT si m\u00f4\u017ee ka\u017ed\u00fd prisp\u00f4sobi\u0165 svojmu \u010dasov\u00e9mu limitu a <strong>nemus\u00edte tak tr\u00e1vi\u0165 hodiny v posil\u0148ovni.<\/strong> Venujte tomuto tr\u00e9ningu&nbsp;<strong>14 a\u017e 25 min\u00fat trikr\u00e1t do t\u00fd\u017ed\u0148a<\/strong>&nbsp;a jeho v\u00fdsledky sa okam\u017eite dostavia, a samozrejme, okrem patri\u010dn\u00e9ho vylep\u0161enia postavy sa dostav\u00ed aj lep\u0161\u00ed pocit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Nie je v\u00f4bec podstatn\u00e9, kde ho vykon\u00e1vate<\/h3>\n\n\n\n<p>Pote\u0161i\u0165 svoje telo tr\u00e9ningom HIIT&nbsp;<strong>m\u00f4\u017eete prakticky kdeko\u013evek<\/strong>, \u010di u\u017e vyu\u017eijete chodn\u00edk pred va\u0161im domom, mestsk\u00fa plav\u00e1re\u0148, \u0161tadi\u00f3n, ob\u00fdvaciu izbu alebo pivnicu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee v\u00e1m po\u010dasie pr\u00e1ve nepraje a oknom lomcuje snehov\u00e1 b\u00farka, nemus\u00edte is\u0165 ani do posil\u0148ovne. Pote\u0161ili sme v\u00e1s? Do posil\u0148ovne s\u00edce \u00eds\u0165 nemus\u00edte, ale ke\u010f\u017ee ste si cvi\u010denie u\u017e napl\u00e1novali, tak cvi\u010di\u0165 budete. Doma. Dokonca, sa v \u00fatrob\u00e1ch va\u0161ej pivnice pod prachom nemus\u00ed nach\u00e1dza\u0165 ani orbitrek. <strong>Cvi\u010di\u0165 m\u00f4\u017eete bez \u010dohoko\u013evek<\/strong>&nbsp;len s vlastn\u00fdm telom a vedzte, \u017ee aj to v\u00e1m d\u00e1 zabra\u0165.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-637070810.jpg\" alt=\"HIIT tr\u00e9ningov\u00fd pl\u00e1n\" style=\"width:843px;height:562px\" title=\"HIIT tr\u00e9ningov\u00fd pl\u00e1n\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Nestr\u00e1cate svalov\u00fa hmotu<\/h3>\n\n\n\n<p>V porovnan\u00ed s tradi\u010dn\u00fdm kardio tr\u00e9ningom, HIIT v\u00fdrazne zni\u017euje pravdepodobnos\u0165, \u017ee po\u010das tr\u00e9ningu bude va\u0161e telo ako palivo pou\u017e\u00edva\u0165 pr\u00e1ve svaly a navy\u0161e chr\u00e1ni svalov\u00fa hmotu. Tak\u017ee v kone\u010dnom d\u00f4sledku s\u00fa va\u0161e svaly \u0161etren\u00e9 a&nbsp;<strong>udr\u017eiavate svoju silu<\/strong>, zatia\u013e \u010do svoju&nbsp;<strong>kond\u00edciu rap\u00eddne zlep\u0161ujete<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Nebudujte len svaly ale aj kond\u00edciu<\/h3>\n\n\n\n<p>Hoci jestvuje mno\u017estvo r\u00f4znych prieskumov, \u0161portovci, tr\u00e9neri, ale aj s\u00fa\u0165a\u017eiaci, ktor\u00ed sa s t\u00fdmto typom tr\u00e9ningu stretli, tvrdia, \u017ee pr\u00e1ve HIIT je&nbsp;<strong>najlep\u0161\u00edm sp\u00f4sobom<\/strong>&nbsp;na zvy\u0161ovanie v\u00fddr\u017ee a kond\u00edcie.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1ve v\u010faka HIIT budete schopn\u00fd okam\u017eite reagova\u0165 aj po tom, \u010do ste sa pr\u00e1ve postavili zo stoli\u010dky. Bezprobl\u00e9movo zvl\u00e1dnete r\u00fdchly \u0161print za autobusom, ktor\u00fd ste takmer zme\u0161kali, nah\u00e1\u0148a\u010dky s va\u0161imi ratoles\u0165ami alebo \u0161tvornoh\u00fdm mil\u00e1\u010dikom, ktor\u00fd v\u00e1m pr\u00e1ve vybehol z dvora, preto\u017ee zbadal ma\u010dku. Je&nbsp;<strong>najvy\u0161\u0161\u00ed \u010das<\/strong>&nbsp;rozl\u00fa\u010di\u0165 sa s va\u0161im zad\u00fdchan\u00fdm &#8220;ja&#8221;, ktor\u00e9 trp\u00ed z\u00e1vratmi a svalov\u00fdmi k\u0155\u010dmi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Nemus\u00edte dlho \u010daka\u0165 na v\u00fdsledky<\/h3>\n\n\n\n<p>Predstavte si situ\u00e1ciu: ste v dopravnej \u0161pi\u010dke a na to, aby ste sa pohli hoci aj o centimeter, mus\u00edte prida\u0165 plyn, a niekedy mo\u017eno len tak z \u010d\u00edrej nudy vypnete a znova zapnete motor. Na podobnom princ\u00edpe funguje aj HIIT. Vzh\u013eadom k tomu, \u017ee neust\u00e1le zastavujete, a n\u00e1sledne sa znova poh\u00fdnate, tla\u010d\u00edte na maximum a <strong>pou\u017e\u00edvate viac energie<\/strong> ne\u017e niekto, kto be\u017e\u00ed s\u00fastavne 5 kilometrov. T\u00fdm sa v\u00e1\u0161 <strong>metabolizmus ur\u00fdchli<\/strong> a <strong>stimulujete svoj prirodzen\u00fd rastov\u00fd horm\u00f3n<\/strong> a\u017e <strong>o 450% po\u010das 24 hod\u00edn<\/strong> e\u0161te po dokon\u010den\u00ed tr\u00e9ningu. Preto sp\u00e1lite viac kal\u00f3ri\u00ed a tuku, a to dokonca ove\u013ea r\u00fdchlej\u0161ie a efekt\u00edvnej\u0161ie ako pri tradi\u010dnom kardio tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Vzorovy_trening_HIIT_Boot_Camp\"><\/span>Vzorov\u00fd tr\u00e9ning HIIT Boot Camp<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"HIIT Boot Camp 03 l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/sm-nvCf77fM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zhrnutie\"><\/span>Zhrnutie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vysoko intenz\u00edvny intervalov\u00fd tr\u00e9ning je skvel\u00fd sp\u00f4sob na&nbsp;<strong>zv\u00fd\u0161enie kond\u00edcie, spa\u013eovanie tuku a nadbyto\u010dn\u00fdch kilogramov<\/strong>, a z\u00e1rove\u0148 v<strong>\u00fdrazne \u0161etr\u00ed \u010das a trpezlivos\u0165<\/strong>. V\u0161etci chceme nie\u010do dosiahnu\u0165, no medzi na\u0161imi cie\u013emi by ur\u010dite nemalo ch\u00fdba\u0165 ani&nbsp;<strong>pevn\u00e9 zdravie<\/strong>. Ur\u010dite by ste to mali aspo\u0148 sk\u00fasi\u0165.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pod\u013ea prieskumov je vysoko intenz\u00edvny intervalov\u00fd tr\u00e9ning (HIIT) najefekt\u00edvnej\u0161\u00edm sp\u00f4sobom spa\u013eovania tuku, nadbyto\u010dn\u00fdch kilogramov a z\u00edskavania kond\u00edcie. <\/p>\n","protected":false},"author":25,"featured_media":149907,"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":[3],"tags":[6123,6058,6108,6062],"filter_section":[],"filter_attribute":[13022],"class_list":{"0":"post-275331","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-cviky","10":"tag-hiit-trening","11":"tag-trening","12":"filter_attribute-domaci-trening-a-hiit","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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