{"id":291884,"date":"2021-09-03T08:41:49","date_gmt":"2021-09-03T06:41:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=291884"},"modified":"2021-09-03T08:41:53","modified_gmt":"2021-09-03T06:41:53","slug":"v-jakem-veku-dochazi-ke-zpomaleni-metabolismu-daleko-pozdeji-nez-by-se-mohlo-zdat","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/v-jakem-veku-dochazi-ke-zpomaleni-metabolismu-daleko-pozdeji-nez-by-se-mohlo-zdat\/","title":{"rendered":"V jak\u00e9m v\u011bku doch\u00e1z\u00ed ke zpomalen\u00ed metabolismu? Daleko pozd\u011bji, ne\u017e by se mohlo zd\u00e1t"},"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\/v-jakem-veku-dochazi-ke-zpomaleni-metabolismu-daleko-pozdeji-nez-by-se-mohlo-zdat\/#Muzeme_mit_zpomaleny_metabolismus_Studie_mezinarodniho_tymu_vedcu_prichazi_se_zlomovymi_vysledky\" title=\"M\u016f\u017eeme m\u00edt zpomalen\u00fd metabolismus? Studie mezin\u00e1rodn\u00edho t\u00fdmu v\u011bdc\u016f p\u0159ich\u00e1z\u00ed se zlomov\u00fdmi v\u00fdsledky\">M\u016f\u017eeme m\u00edt zpomalen\u00fd metabolismus? Studie mezin\u00e1rodn\u00edho t\u00fdmu v\u011bdc\u016f p\u0159ich\u00e1z\u00ed se zlomov\u00fdmi v\u00fdsledky<\/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\/v-jakem-veku-dochazi-ke-zpomaleni-metabolismu-daleko-pozdeji-nez-by-se-mohlo-zdat\/#4_zasadni_zjisteni_ktera_studie_o_metabolismu_odhalila_Zadny_zdravy_clovek_nema_porouchany_a_zpomaleny_metabolismus\" title=\"4 z\u00e1sadn\u00ed zji\u0161t\u011bn\u00ed, kter\u00e1 studie o metabolismu odhalila. \u017d\u00e1dn\u00fd zdrav\u00fd \u010dlov\u011bk nem\u00e1 porouchan\u00fd a zpomalen\u00fd metabolismus\">4 z\u00e1sadn\u00ed zji\u0161t\u011bn\u00ed, kter\u00e1 studie o metabolismu odhalila. \u017d\u00e1dn\u00fd zdrav\u00fd \u010dlov\u011bk nem\u00e1 porouchan\u00fd a zpomalen\u00fd metabolismus<\/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\/v-jakem-veku-dochazi-ke-zpomaleni-metabolismu-daleko-pozdeji-nez-by-se-mohlo-zdat\/#Co_si_vzit_z_vysledku_teto_studie\" title=\"Co si vz\u00edt z v\u00fdsledk\u016f t\u00e9to studie?\">Co si vz\u00edt z v\u00fdsledk\u016f t\u00e9to studie?<\/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\/v-jakem-veku-dochazi-ke-zpomaleni-metabolismu-daleko-pozdeji-nez-by-se-mohlo-zdat\/#Co_vse_ovlivnuje_rychlost_metabolismu\" title=\"Co v\u0161e ovliv\u0148uje rychlost metabolismu?\">Co v\u0161e ovliv\u0148uje rychlost metabolismu?<\/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\/v-jakem-veku-dochazi-ke-zpomaleni-metabolismu-daleko-pozdeji-nez-by-se-mohlo-zdat\/#Jak_zrychlit_metabolismus_a_udrzet_si_hmotnost_nebo_zhubnout\" title=\"Jak zrychlit metabolismus a udr\u017eet si hmotnost nebo zhubnout?\">Jak zrychlit metabolismus a udr\u017eet si hmotnost nebo zhubnout?<\/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.cz\/blog\/v-jakem-veku-dochazi-ke-zpomaleni-metabolismu-daleko-pozdeji-nez-by-se-mohlo-zdat\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Taky okolo sebe po\u0159\u00e1d sly\u0161\u00edte, \u017ee kv\u016fli pomalej\u0161\u00edmu metabolismu je po t\u0159ic\u00edtce hrozn\u011b t\u011b\u017ek\u00e9 si udr\u017eet \u0161t\u00edhlou a atraktivn\u00ed postavu? O nemo\u017enosti zhubnout u\u017e ani nemluv\u00edm, to je p\u0159ece \u00fapln\u00e9 sci-fi. <strong>Jako by podle t\u011bchto teori\u00ed n\u00e1\u0161 pomysln\u00fd vnit\u0159n\u00ed energetick\u00fd motor sledoval kalend\u00e1\u0159, a nejpozd\u011bji v den t\u0159ic\u00e1t\u00fdch narozenin p\u0159e\u0161el do \u00fasporn\u00e9ho re\u017eimu. <\/strong>Takov\u00e9 zpomalen\u00ed ze \u010dty\u0159ky na dvojku pak zp\u016fsob\u00ed nekontrolovateln\u00e9 p\u0159ib\u00edr\u00e1n\u00ed a zp\u011btn\u00e9 p\u0159e\u0159azen\u00ed na vy\u0161\u0161\u00ed rychlostn\u00ed stupe\u0148 se zd\u00e1 b\u00fdt nemo\u017en\u00e9.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e1 u\u017e ale tak\u00e9 zapom\u00edn\u00e1me na fakt, \u017ee jsme ve dvaceti po\u0159\u00e1d n\u011bkde b\u011bhali, t\u00e9m\u011b\u0159 denn\u011b cvi\u010dili a v\u0161ude, kam se dalo, chodili p\u011b\u0161ky. S n\u00e1stupem do pr\u00e1ce se pak n\u00e1\u0161 \u017eivotn\u00ed styl v pr\u016fb\u011bhu let zm\u011bnil t\u00e9m\u011b\u0159 k nepozn\u00e1n\u00ed. <strong>Celkov\u011b jsme zleniv\u011bli, rad\u011bji v\u00edce sed\u00edme, ne\u017e se h\u00fdbeme, <\/strong>v\u0161ude se voz\u00edme autem a maxim\u00e1ln\u011b jednou t\u00fddn\u011b si pro lep\u0161\u00ed pocit vyjdeme schody nebo si jdeme zab\u011bhat. Nevysv\u011btliteln\u00e1 kila nav\u00edc tak rad\u011bji svedeme na pomalej\u0161\u00ed metabolismus a s pytl\u00edkem chips\u016f a dvojkou v\u00edna tak snahu o hubnut\u00ed p\u0159i sledov\u00e1n\u00ed \u201cToo Hot to Handle\u201d nakonec \u00fapln\u011b vzd\u00e1v\u00e1me.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro ty, kdo takto p\u0159em\u00fd\u0161l\u00ed, p\u0159i\u0161li v\u011bdci se zaj\u00edmav\u00fdm zji\u0161t\u011bn\u00edm. Ud\u011blali toti\u017e velkou anal\u00fdzu energetick\u00e9ho v\u00fddeje lid\u00ed r\u016fzn\u00e9ho v\u011bku a <strong>zjistili, \u017ee to s t\u00edm zpomalen\u00edm metabolismu s p\u0159ib\u00fdvaj\u00edc\u00edmi sv\u00ed\u010dkami na dortu nebude zas tak zl\u00e9, jak se mnoz\u00ed domn\u00edvaj\u00ed.<\/strong> Podle v\u00fdsledk\u016f t\u00e9to studie toti\u017e n\u00e1\u0161 metabolismus b\u011bhem \u017eivota dosahuje nejvy\u0161\u0161\u00ed rychlosti p\u0159ekvapiv\u011b velmi brzy. Tohle obdob\u00ed si ale bohu\u017eel moc dlouho neu\u017eijeme. Po dosa\u017een\u00ed nejvy\u0161\u0161\u00ed rychlosti toti\u017e za\u010dne postupn\u011b zpomalovat, ale pak se na podstatnou \u010d\u00e1st \u017eivota stabilizuje. Vlastn\u011b se d\u00e1 \u0159\u00edct, \u017ee zhruba v\u00edce ne\u017e polovinu \u017eivota jede n\u00e1\u0161 metabolismus konstantn\u00ed rychlosti na tempomat. Dobrou zpr\u00e1vou je, \u017ee <strong>zpomalovat za\u010dne mnohem pozd\u011bji, ne\u017e by v\u011bt\u0161ina z n\u00e1s \u010dekala.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V kolika letech m\u00e1me podle nejnov\u011bj\u0161\u00ed studie nejrychlej\u0161\u00ed metabolismus? Kdy si naopak m\u016f\u017eeme na pomalej\u0161\u00ed metabolismus opr\u00e1vn\u011bn\u011b za\u010d\u00edt st\u011b\u017eovat? To jsou nejd\u016fle\u017eit\u011bj\u0161\u00ed ot\u00e1zky, na kter\u00e9 si dne\u0161n\u00edm \u010dl\u00e1nkem odpov\u00edme. Nav\u00edc se dozv\u00edme, jak si skv\u011blou postavu udr\u017eet, i kdy\u017e n\u00e1m u\u017e nen\u00ed dvacet.&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\/09\/IMG_9370-1124x749.jpg\" alt=\"V jak\u00e9m v\u011bku se zpomaluje metabolismus?\" class=\"wp-image-291914\" width=\"843\" height=\"562\" title=\"V jak\u00e9m v\u011bku se zpomaluje metabolismus?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_9370-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_9370-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_9370-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_9370-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Muzeme_mit_zpomaleny_metabolismus_Studie_mezinarodniho_tymu_vedcu_prichazi_se_zlomovymi_vysledky\"><\/span>M\u016f\u017eeme m\u00edt zpomalen\u00fd metabolismus? Studie mezin\u00e1rodn\u00edho t\u00fdmu v\u011bdc\u016f p\u0159ich\u00e1z\u00ed se zlomov\u00fdmi v\u00fdsledky<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tato studie vy\u0161la 13. srpna 2021 v renomovan\u00e9m \u010dasopise Science a hned po zve\u0159ejn\u011bn\u00ed za\u010dala plnit p\u0159edn\u00ed str\u00e1nky dal\u0161\u00edch m\u00e9n\u011b i v\u00edce odborn\u00fdch magaz\u00edn\u016f. <strong>Jej\u00ed v\u00fdsledky jsou toti\u017e p\u0159ekvapiv\u00e9 nejen pro \u0161irokou ve\u0159ejnost, ale i pro samotn\u00e9 odborn\u00edky,<\/strong> kte\u0159\u00ed se biologii \u010dlov\u011bka v\u011bnuj\u00ed. Jej\u00edm c\u00edlem bylo zmapovat energetick\u00fd v\u00fddej \u010dlov\u011bka v pr\u016fb\u011bhu \u017eivota.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u011bhem n\u011bj toti\u017e doch\u00e1z\u00ed k cel\u00e9 \u0159ad\u011b zm\u011bn, kter\u00e9 mohou metabolismus r\u016fzn\u00fdmi zp\u016fsoby ovlivnit. V\u011bdce krom\u011b jin\u00e9ho zaj\u00edmalo, jestli v \u017eivot\u011b \u010dlov\u011bka doch\u00e1z\u00ed k obdob\u00edm, kter\u00e1 se projevuj\u00ed zv\u00fd\u0161en\u00fdm, nebo sn\u00ed\u017een\u00fdm v\u00fddejem energie. Mezi jejich hlavn\u00ed favority pat\u0159il t\u011blesn\u00fd v\u00fdvoj v d\u011btstv\u00ed a pubert\u011b nebo hormon\u00e1ln\u00ed zm\u011bny u \u017een v obdob\u00ed menopauzy.&nbsp;<\/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\">Jak\u00fdm zp\u016fsobem v\u011bdci sledovali energetick\u00fd v\u00fddej a rychlost metabolismu?<strong><\/strong><\/h3>\n\n\n\n<p>Skv\u011bl\u00e9 na tom v\u0161em je, \u017ee jde o ojedin\u011blou studii, kter\u00e1 shrom\u00e1\u017edila velk\u00e9 mno\u017estv\u00ed dat z jin\u00fdch v\u011bdeck\u00fdch prac\u00ed. Ty pro ur\u010den\u00ed energetick\u00e9ho v\u00fddeje vyu\u017eily<strong> speci\u00e1ln\u00ed techniku dvojit\u011b zna\u010den\u00e9 vody <\/strong>(doubly labeled water).Jedn\u00e1 se o pitnou vodu, kter\u00e1 je ozna\u010dena speci\u00e1ln\u00edm indik\u00e1torem. Takovou vodu \u00fa\u010dastn\u00edci studie v pr\u016fb\u011bhu dne pop\u00edjej\u00ed. Podle toho, jak se v t\u011ble metabolizuje, je mo\u017en\u00e9 zjistit, kolik \u010dlov\u011bk za den vyprodukoval oxidu uhli\u010dit\u00e9ho. Na z\u00e1klad\u011b toho se pak vypo\u010d\u00edt\u00e1 v\u00fddej energie za cel\u00fd den. Velkou v\u00fdhodou t\u00e9to metody je fakt, \u017ee lid\u00e9 podstupuj\u00edc\u00ed m\u011b\u0159en\u00ed nemus\u00ed b\u00fdt cel\u00fd den p\u0159ipojeni k p\u0159\u00edstroj\u016fm monitoruj\u00edc\u00edm v\u00fdm\u011bnu plyn\u016f d\u00fdch\u00e1n\u00edm, jak je to b\u011b\u017en\u00e9 u jin\u00fdch zp\u016fsob\u016f m\u011b\u0159en\u00ed metabolismu. D\u00edky tomu pak nejsou nijak omezeni a v podstat\u011b mohou \u017e\u00edt jako doposud. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/MonL-71-750x1124.png\" alt=\"Jak se zji\u0161\u0165uje rychlost metabolismu?\" class=\"wp-image-291928\" title=\"Jak se zji\u0161\u0165uje rychlost metabolismu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MonL-71-750x1124.png 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MonL-71-267x400.png 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MonL-71-1025x1536.png 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MonL-71-1367x2048.png 1367w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Do pop\u0159ed\u00ed z\u00e1jmu se tato pr\u00e1ce tak\u00e9 dostala z toho d\u016fvodu, \u017ee nezkoumala pouze baz\u00e1ln\u00ed metabolismus, jak tomu bylo u p\u0159ede\u0161l\u00fdch studi\u00ed podobn\u00e9ho rozsahu zvykem. <strong>Zam\u011b\u0159ila se toti\u017e na celkov\u00fd energetick\u00fd v\u00fddej. <\/strong>Do toho se tak\u00e9 po\u010d\u00edt\u00e1, kolik kalori\u00ed \u010dlov\u011bk sp\u00e1l\u00ed ka\u017edodenn\u00edmi aktivitami, jako je ch\u016fze, sport, tr\u00e1ven\u00ed potravy nebo \u010di\u0161t\u011bn\u00ed zub\u016f. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, jak\u00e9 mno\u017estv\u00ed energie \u010dlov\u011bk sp\u00e1l\u00ed v pr\u016fb\u011bhu \u017eivota, se do zve\u0159ejn\u011bn\u00ed t\u00e9to studie v\u011bd\u011blo velmi m\u00e1lo. Proto se tato pr\u00e1ce d\u00e1 sv\u00fdm zp\u016fsobem pova\u017eovat za pr\u016fkopnickou. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/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\">Jak v\u011bdci porovn\u00e1vali mno\u017estv\u00ed sp\u00e1len\u00fdch kalori\u00ed u r\u016fzn\u00fdch lid\u00ed?<strong><\/strong><\/h3>\n\n\n\n<p>Aby se mohl porovn\u00e1vat <strong>energetick\u00fd v\u00fddej<\/strong> lid\u00ed r\u016fzn\u00fdch v\u011bkov\u00fdch kategori\u00ed a odli\u0161n\u00e9ho pohlav\u00ed, pot\u0159ebovali v\u011bdci naj\u00edt univerz\u00e1ln\u00ed vypov\u00eddaj\u00edc\u00ed \u0159e\u0161en\u00ed. To z\u00edskali v podob\u011b v\u00fddeje energie vzta\u017een\u00e9ho<strong> na<\/strong> <strong>1 kilogram beztukov\u00e9 hmotnosti t\u011bla (FFM).<\/strong> Tu z\u00edsk\u00e1me velmi jednodu\u0161e, od t\u011blesn\u00e9 hmotnosti ode\u010dteme v\u0161echen t\u011blesn\u00fd tuk a m\u00e1me v\u00fdsledek. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201cFat Free Mass\u201d je pak tvo\u0159ena svalovou hmotou, kostn\u00ed tk\u00e1n\u00ed, org\u00e1ny a dal\u0161\u00edmi tk\u00e1n\u011bmi, ze kter\u00fdch se organismus skl\u00e1d\u00e1. \u010c\u00edm v\u00edce beztukov\u00e9 hmoty m\u00e1me, t\u00edm v\u00edce kalori\u00ed na jej\u00ed provoz, regeneraci a dal\u0161\u00ed r\u016fst pot\u0159ebujeme.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nap\u0159\u00edklad dosp\u011bl\u00e1 30let\u00e1 \u017eena m\u00e1 v pr\u016fm\u011bru 50 kg FFM, a sp\u00e1l\u00ed tak celkov\u011b v\u00edce energie ne\u017e 10let\u00e9 d\u00edt\u011b s 20 kg FFM. <strong>Rozd\u00edl ale m\u016f\u017ee b\u00fdt v mno\u017estv\u00ed sp\u00e1len\u00fdch kalori\u00ed p\u0159i p\u0159epo\u010dtu na 1 kg beztukov\u00e9 hmoty.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>V\u011bdci pro svou anal\u00fdzu z\u00edskali data od <strong>6421 lid\u00ed z r\u016fzn\u00fdch zem\u00ed. <\/strong>Nechyb\u011bli mezi nimi ned\u00e1vno narozen\u00e9 d\u011bti s v\u011bkem od 8 t\u00fddn\u016f, dosp\u011bl\u00e9 \u017eeny a mu\u017ei, ale ani 95let\u00ed senio\u0159i. Odborn\u00edci tak mohli porovn\u00e1vat, kolik energie za den spot\u0159ebuj\u00ed lid\u00e9 nap\u0159\u00ed\u010d generacemi a pohlav\u00edmi v pr\u016fb\u011bhu r\u016fzn\u00fdch \u017eivotn\u00edch etap, jako je puberta nebo t\u011bhotenstv\u00ed. <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\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=\"4_zasadni_zjisteni_ktera_studie_o_metabolismu_odhalila_Zadny_zdravy_clovek_nema_porouchany_a_zpomaleny_metabolismus\"><\/span>4 z\u00e1sadn\u00ed zji\u0161t\u011bn\u00ed, kter\u00e1 studie o metabolismu odhalila. \u017d\u00e1dn\u00fd zdrav\u00fd \u010dlov\u011bk nem\u00e1 porouchan\u00fd a zpomalen\u00fd metabolismus <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159ekvapiv\u00fdch v\u00fdsledk\u016f z t\u00e9to rozs\u00e1hl\u00e9 pr\u00e1ce bylo n\u011bkolik. Odhalila nap\u0159\u00edklad i v\u011bk, kdy m\u00e1me nejrychlej\u0161\u00ed metabolismus, a naopak i obdob\u00ed, kdy se metabolismus za\u010dne p\u0159irozen\u011b zpomalovat. D\u00edky v\u00fdsledk\u016fm studie se tak dozv\u00edme, jak\u00fd je rozd\u00edl mezi metabolismem 90 a 50let\u00e9ho \u010dlov\u011bka.&nbsp;<\/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\">1. Nejrychlej\u0161\u00ed metabolismus m\u00e1me hned po narozen\u00ed v prvn\u00edm roce \u017eivota<\/h3>\n\n\n\n<p>Nejrychlej\u0161\u00ed metabolismus si vlastn\u011b ani moc neu\u017eijeme, proto\u017ee jej m\u00e1me hned po narozen\u00ed a v t\u00e9 dob\u011b je\u0161t\u011b ne\u0159e\u0161\u00edme, \u017ee bychom mohli v\u00edce j\u00edst a nep\u0159ibrat. Pokud ov\u0161em nebudeme m\u00edt b\u011bhem prvn\u00edch m\u011bs\u00edc\u016f \u017eivota dostatek energie, kles\u00e1 pravd\u011bpodobnost, \u017ee z n\u00e1s vyrostou zdrav\u00ed dosp\u011bl\u00ed lid\u00e9. Podle poznatk\u016f profesora Speakmana je toti\u017e pot\u0159eba uspokojit vy\u0161\u0161\u00ed energetick\u00e9 n\u00e1roky organismu, kter\u00e9 jsou d\u016fle\u017eit\u00e9 pro spr\u00e1vn\u00fd v\u00fdvoj.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V tomto obdob\u00ed m\u00e1 na\u0161e t\u011blo toti\u017e obrovskou spot\u0159ebu energie, <\/strong>kterou vyu\u017e\u00edv\u00e1 na v\u00fdvoj mozku, kost\u00ed a dal\u0161\u00edch org\u00e1n\u016f. P\u0159i mal\u00e9m energetick\u00e9m p\u0159\u00edjmu tak m\u016f\u017ee doj\u00edt ke \u0161patn\u00e9mu t\u011blesn\u00e9mu v\u00fdvoji, kter\u00fd by mohl v budoucnu zp\u016fsobit \u0159adu zdravotn\u00edch probl\u00e9m\u016f. S t\u00edmto fenom\u00e9nem se pot\u00fdkaj\u00ed hlavn\u011b novorozenci v chud\u00fdch zem\u00edch.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podle v\u00fdsledk\u016f studie je <strong>energetick\u00e1 pot\u0159eba d\u00edt\u011bte do 1 roku \u017eivota <\/strong>ve srovn\u00e1n\u00ed s dosp\u011bl\u00fdm \u010dlov\u011bkem p\u0159i p\u0159epo\u010dtu na 1 kg t\u011blesn\u00e9 hmotnosti zhruba <strong>dvojn\u00e1sobn\u00e1<\/strong>. Co v\u0161e za t\u00edm stoj\u00ed, se ale zat\u00edm bohu\u017eel nev\u00ed. Jeden z autor\u016f studie Herman Pontzer k tomu v jednom rozhovoru podot\u00fdk\u00e1: \u201e<em>Bu\u0148ky d\u00edt\u011bte jsou aktivn\u011bj\u0161\u00ed, ale my zat\u00edm bohu\u017eel nev\u00edme, co p\u0159esn\u011b se v nich odehr\u00e1v\u00e1.\u201d <\/em>O lidsk\u00e9m t\u011ble a jeho v\u00fdvoji se tak m\u00e1me st\u00e1le co u\u010dit. <span style=\"color:#ff6600\" class=\"tadv-color\">[1, 4]<\/span><\/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\/09\/iStock-1138809673-1124x750.jpg\" alt=\"Kdo m\u00e1 nejrychlej\u0161\u00ed metabolismus?\" class=\"wp-image-291942\" width=\"843\" height=\"563\" title=\"Kdo m\u00e1 nejrychlej\u0161\u00ed metabolismus?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1138809673-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1138809673-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1138809673-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1138809673-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Po prvn\u00edm roce \u017eivota se n\u00e1\u0161 metabolismus ka\u017ed\u00fdm rokem p\u0159irozen\u011b zpomaluje pr\u016fm\u011brn\u011b o 3 % a\u017e do 20 let<strong><\/strong><\/h3>\n\n\n\n<p>V obdob\u00ed dosp\u00edv\u00e1n\u00ed sice v\u011bdci pozorovali zv\u00fd\u0161en\u00ed energetick\u00e9ho v\u00fddeje. Ten byl ale zp\u016fsoben p\u0159irozen\u00fdm r\u016fstem \u010dlov\u011bka. V\u011bt\u0161\u00ed postava jednodu\u0161e sp\u00e1l\u00ed v\u00edce energie. P\u0159i p\u0159epo\u010dtu energie na 1 kg hmotnosti maj\u00ed novorozenci st\u00e1le v rychlosti metabolismu velk\u00fd n\u00e1skok.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Samotn\u00e9 odborn\u00edky ale p\u0159ekvapil energetick\u00fd v\u00fddej v pr\u016fb\u011bhu puberty, tedy v obdob\u00ed 10\u201315 let. <\/strong>V t\u00e9to dob\u011b toti\u017e na\u0161e t\u011blo proch\u00e1z\u00ed celou \u0159adou zm\u011bn. V kr\u00e1tk\u00e9m \u010dasov\u00e9m \u00faseku vyrosteme o n\u011bkolik centimetr\u016f, kluci maj\u00ed najednou v\u00edce sval\u016f a celkov\u011b se jim m\u011bn\u00ed tvar postavy. D\u00edvk\u00e1m zase typicky rostou prsa a vlivem hormon\u016f se u nich objevuje prvn\u00ed menstruace. To je jen mal\u00fd zlomek toho, co v\u0161e se b\u011bhem puberty v na\u0161em t\u011ble odehr\u00e1v\u00e1. Dokonce i \u00fapln\u00fd laik by tak p\u0159edpokl\u00e1dal, \u017ee b\u011bhem tohoto dynamick\u00e9ho obdob\u00ed na\u0161e t\u011blo spaluje kalorie rychlost\u00ed formule 1. K velk\u00e9mu p\u0159ekvapen\u00ed v\u0161ech nic takov\u00e9ho v t\u00e9to studii v\u011bdci nezjistili. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]&nbsp;<\/span><\/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. Od 20 let rychlost metabolismu z\u016fst\u00e1v\u00e1 konstantn\u00ed a\u017e do 60 let<strong><\/strong><\/h3>\n\n\n\n<p>Tohle zji\u0161t\u011bn\u00ed je pro spoustu lid\u00ed t\u00e9m\u011b\u0159 \u0161okuj\u00edc\u00ed. <strong>\u010casto obvi\u0148ovan\u00fd pomal\u00fd nebo rozbit\u00fd metabolismus je tak v kauze nadbyte\u010dn\u00fdch kil z V\u00e1noc 2016 nevinn\u00fd. <\/strong>A to nejen po t\u0159ic\u00edtce, ale tak\u00e9 po \u010dty\u0159ic\u00edtce a pades\u00e1tce. A kde teda hledat padoucha, kter\u00fd zp\u016fsobil, \u017ee u\u017e neobl\u00e9k\u00e1me velikost S, ale XL?&nbsp;<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/WhatsApp-Image-2021-08-29-at-22.40.18-749x1124.jpeg\" alt=\"M\u016f\u017eu m\u00edt pomal\u00fd metabolismus?\" class=\"wp-image-291958\" title=\"M\u016f\u017eu m\u00edt pomal\u00fd metabolismus?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/WhatsApp-Image-2021-08-29-at-22.40.18-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/WhatsApp-Image-2021-08-29-at-22.40.18-266x400.jpeg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/WhatsApp-Image-2021-08-29-at-22.40.18-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/WhatsApp-Image-2021-08-29-at-22.40.18.jpeg 1364w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>V na\u0161em \u017eivotn\u00edm stylu. Ud\u011blejme si takov\u00fd mal\u00fd n\u00e1vrat do minulosti. <strong>Zamysleme se nad t\u00edm, jak jsme \u017eili a tr\u00e1vili voln\u00fd \u010das p\u0159ed 5, 10, 15 nebo 20 lety.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-c4e24df9-7199-45a0-b967-abe84dbe3ee6\"><li>Kolik hodin denn\u011b tenkr\u00e1t zabralo sezen\u00ed, ch\u016fze, sport nebo jin\u00e1 forma pohybu ve srovn\u00e1n\u00ed s dne\u0161kem?&nbsp;<\/li><li>Co j\u00eddeln\u00ed\u010dek? J\u00edme po\u0159\u00e1d zhruba stejn\u011b, nebo si dop\u0159ejeme i v\u00edce potravin, kter\u00e9 m\u016f\u017eeme s klidn\u00fdm sv\u011bdom\u00edm ozna\u010dit jako nezdrav\u00e1, ale prost\u011b si nem\u016f\u017eeme pomoci?&nbsp;<\/li><li>Je n\u00e1\u0161 pitn\u00fd re\u017eim st\u00e1le stejn\u00fd? Nepijeme n\u00e1hodou \u010dast\u011bji sladk\u00e9 nebo alkoholick\u00e9 n\u00e1poje?&nbsp;<\/li><li>V\u0161echny tyto faktory toti\u017e ovliv\u0148uj\u00ed, kolik za den kalori\u00ed p\u0159ijmeme, ale tak\u00e9 sp\u00e1l\u00edme. Sta\u010d\u00ed mal\u00e9, a \u010dasto dokonce t\u00e9m\u011b\u0159 nepost\u0159ehnuteln\u00e9 zm\u011bny \u017eivotn\u00edho stylu, kter\u00e9 vedou k pozitivn\u00ed energetick\u00e9 bilanci (v\u00edce energie p\u0159ijmeme, ne\u017e sp\u00e1l\u00edme). A ta jednodu\u0161e zp\u016fsob\u00ed p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span>&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U skupiny \u00fa\u010dastnic star\u0161\u00edch 20 let v\u011bdci sledovali <strong>energetick\u00fd v\u00fddej t\u011bhotn\u00fdch \u017een.<\/strong> U nich by se rovn\u011b\u017e dalo p\u0159edpokl\u00e1dat, \u017ee budou m\u00edt z d\u016fvodu v\u00fdvoje plodu zrychlen\u00fd metabolismus. To se ale ani v tomto p\u0159\u00edpad\u011b nepotvrdilo. \u017deny v obdob\u00ed t\u011bhotenstv\u00ed sice sp\u00e1lily v\u00edce kalori\u00ed, ale podle v\u011bdc\u016f to bylo zp\u016fsobeno pouze t\u00edm, \u017ee celkov\u011b p\u0159ib\u00edraly na v\u00e1ze. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Star\u00e9 pravidlo, kter\u00e9 \u0159\u00edk\u00e1, \u017ee <strong>t\u011bhotn\u00e9 \u017eeny by m\u011bly j\u00edst za dva, tedy rozhodn\u011b neplat\u00ed.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Po \u0161edes\u00e1tce se metabolismus p\u0159irozen\u011b zpomaluje o 0,7 % ka\u017ed\u00fdm rokem<strong><\/strong><\/h3>\n\n\n\n<p>Ani po dosa\u017een\u00ed v\u011bku 60 let nedoch\u00e1z\u00ed k tak rapidn\u00edmu poklesu rychlosti metabolismu, jak bychom mohli o\u010dek\u00e1vat. S ka\u017ed\u00fdm dal\u0161\u00edm rokem je zpomalen\u00ed metabolismu podle studie pr\u016fm\u011brn\u011b o pouh\u00fdch 0,7 %. <strong>Tento pokles je zp\u016fsoben\u00fd hlavn\u011b zm\u011bnami v lidsk\u00e9m t\u011ble, <\/strong>kter\u00e9 se s t\u00edmto obdob\u00edm \u017eivota poj\u00ed. V 60 letech jsme typicky m\u00e9n\u011b aktivn\u00ed, ztr\u00e1c\u00edme svalovou hmotu a na\u0161e t\u011blo nepot\u0159ebuje na fungov\u00e1n\u00ed tolik kalori\u00ed jako t\u0159eba ve dvaceti.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u00e9 mitochondrie, bun\u011b\u010dn\u00e9 elektr\u00e1rny vyr\u00e1b\u011bj\u00edc\u00ed energii, u\u017e maj\u00ed sv\u00e9 nejlep\u0161\u00ed roky za sebou. S v\u011bkem se objevuj\u00ed tak\u00e9 zm\u011bny v mno\u017estv\u00ed hormon\u016f koluj\u00edc\u00edch v krvi. Organismus u\u017e typicky nevyr\u00e1b\u00ed tolik r\u016fstov\u00e9ho hormonu, inzul\u00ednu, estrogenu nebo <a href=\"https:\/\/gymbeam.cz\/blog\/priznaky-nizke-hladiny-testosteronu-a-jak-s-nim-bojovat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">testosteronu.<\/a> To v\u0161e m\u016f\u017ee v\u00e9st k tomu, \u017ee <strong>po p\u0159ekro\u010den\u00ed prahu devades\u00e1tky m\u00e1me zhruba o 26 % ni\u017e\u0161\u00ed energetick\u00fd v\u00fddej, ne\u017e tomu bylo v pades\u00e1ti.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tyto zm\u011bny je ale mo\u017en\u00e9 zpomalit pomoc\u00ed \u017eivotn\u00edho stylu. K tomu v\u00fdrazn\u011b pom\u00e1h\u00e1 pravideln\u00e1 fyzick\u00e1 aktivita a <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvalitn\u00ed zdrav\u00e1 strava.<\/a> V r\u00e1mci sportov\u00e1n\u00ed je ide\u00e1lem kombinace silov\u00e9ho tr\u00e9ninku a <a href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kardia.<\/a> Tyto aktivity toti\u017e podporuj\u00ed udr\u017een\u00ed svalov\u00e9 hmoty, spr\u00e1vnou funkci srdce, plic a tak\u00e9 p\u0159\u00edzniv\u011b p\u016fsob\u00ed na hormon\u00e1ln\u00ed syst\u00e9m, kter\u00fd je d\u016fle\u017eit\u00fd pro celkov\u00e9 zdrav\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20136]<\/span><\/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_si_vzit_z_vysledku_teto_studie\"><\/span>Co si vz\u00edt z v\u00fdsledk\u016f t\u00e9to studie?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stejn\u011b jako my za\u017e\u00edv\u00e1me r\u016fzn\u00e9 \u017eivotn\u00ed etapy, m\u011bn\u00ed se i n\u00e1\u0161 j\u00eddeln\u00ed\u010dek, fyzick\u00e1 aktivita a s t\u00edm souvisej\u00edc\u00ed energetick\u00e1 pot\u0159eba. <strong>P\u0159ib\u00fdvaj\u00edc\u00ed roky se ale na funkci metabolismu podepisuj\u00ed minim\u00e1ln\u011b.<\/strong> Tak\u017ee za kila nav\u00edc, kter\u00e1 se n\u00e1m za posledn\u00ed rok poda\u0159ila nabrat, nem\u016f\u017ee porouchan\u00fd nebo zpomalen\u00fd metabolismus \u010di genetick\u00e1 vada, ale sp\u00ed\u0161e zm\u011bna v \u017eivotn\u00edm stylu. Na to je t\u0159eba myslet p\u0159ed t\u00edm, ne\u017e si zase za\u010dneme zt\u011b\u017eovat, jak je t\u011b\u017ek\u00e9 si po t\u0159ic\u00edtce udr\u017eet p\u011bknou postavu.&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\/09\/IMG_7760-1124x749.jpg\" alt=\"Co zp\u016fsobuje zpomalen\u00ed metabolismu?\" class=\"wp-image-291972\" width=\"843\" height=\"562\" title=\"Co zp\u016fsobuje zpomalen\u00ed metabolismu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7760-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7760-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7760-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7760-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_vse_ovlivnuje_rychlost_metabolismu\"><\/span>Co v\u0161e ovliv\u0148uje rychlost metabolismu?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161e t\u011blo pot\u0159ebuje dostate\u010dn\u00e9 mno\u017estv\u00ed energie pro zachov\u00e1n\u00ed a spr\u00e1vn\u00e9 fungov\u00e1n\u00ed v\u0161ech proces\u016f, d\u00edky kter\u00fdm dok\u00e1\u017eeme d\u00fdchat, p\u0159em\u00fd\u0161let, tr\u00e1vit j\u00eddlo, chodit nebo t\u0159eba zvedat \u010dinky. <strong>Celkov\u00fd energetick\u00fd v\u00fddej je tak bal\u00ed\u010dek v\u0161ech sp\u00e1len\u00fdch kalori\u00ed, kter\u00e9 t\u011blo za 24 hodin vyu\u017eije<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[7\u20139]<\/span><\/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 z\u00e1kladn\u00edch slo\u017eek metabolismu:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><a href=\"https:\/\/gymbeam.cz\/blog\/co-je-to-bazalni-metabolismus-a-jak-vypocitat-bmr\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Baz\u00e1ln\u00ed metabolismus<\/strong><\/a> \u2013 energie, kterou na\u0161e t\u011blo pot\u0159ebuje pro zachov\u00e1n\u00ed z\u00e1kladn\u00edch \u017eivotn\u00edch funkc\u00ed, jako je d\u00fdch\u00e1n\u00ed nebo srde\u010dn\u00ed \u010dinnost b\u011bhem sp\u00e1nku \u010di hlubok\u00e9ho odpo\u010dinku. Jeho hodnotu si m\u016f\u017eeme jednodu\u0161e spo\u010d\u00edtat pomoc\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/bmr-kalkulacka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">online kalkula\u010dky baz\u00e1ln\u00edho metabolismu.<\/a><\/li><li><a href=\"https:\/\/gymbeam.cz\/blog\/co-je-to-bazalni-metabolismus-a-jak-vypocitat-bmr\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Klidov\u00fd metabolismus<\/strong><\/a> \u2013 energie nutn\u00e1 pro zachov\u00e1n\u00ed z\u00e1kladn\u00edch \u017eivotn\u00edch funkc\u00ed v klidu bez dal\u0161\u00edch aktivit tvo\u0159\u00ed 60\u201375 % v\u00fddeje.&nbsp;<\/li><li><strong>Termick\u00fd efekt stravy <\/strong>\u2013 energie pot\u0159ebn\u00e1 pro tr\u00e1ven\u00ed j\u00eddla tvo\u0159\u00ed pr\u016fm\u011brn\u011b 10 % celkov\u00e9ho energetick\u00e9ho v\u00fddeje.&nbsp;<\/li><li><strong>Termick\u00fd efekt b\u011b\u017en\u00fdch denn\u00edch aktivit neboli <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-je-pri-hubnuti-tim-nejdulezitejsim-faktorem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>NEAT<\/strong><\/a> \u2013 p\u0159edstavuje energii, kter\u00e1 je pot\u0159ebn\u00e1 pro nesportovn\u00ed pohybov\u00e9 aktivity, jako je ch\u016fze do pr\u00e1ce, chyst\u00e1n\u00ed j\u00eddla nebo \u010di\u0161t\u011bn\u00ed zub\u016f, a pr\u016fm\u011brn\u011b tvo\u0159\u00ed 15 % v\u00fddeje.<\/li><li><strong>Termick\u00fd efekt aktivity <\/strong>\u2013 energie spot\u0159ebovan\u00e1 b\u011bhem z\u00e1m\u011brn\u00e9 fyzick\u00e9 aktivity, jako je tr\u00e9nink, b\u011bh, j\u00edzda na kole apod., pr\u016fm\u011brn\u011b tvo\u0159\u00ed 5 % v\u00fddeje.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rychlost metabolismu ovliv\u0148uj\u00ed krom\u011b v\u011bku tak\u00e9 dal\u0161\u00ed faktory, jako je t\u011blesn\u00e1 hmotnost a v\u00fd\u0161ka postavy, mno\u017estv\u00ed svalov\u00e9 hmoty, genetika, hormon\u00e1ln\u00ed prost\u0159ed\u00ed, teplota okol\u00ed a tak\u00e9 slo\u017een\u00ed stravy. <strong>N\u011bkter\u00e9 tyto slo\u017eky m\u016f\u017eeme sami ovlivnit <\/strong>a pomoc\u00ed zm\u011bn v \u017eivotn\u00edm stylu metabolismus zrychlit. Kdy\u017e budeme v\u00edce sportovat a v\u00edce se p\u0159es den h\u00fdbat, tak jednodu\u0161e ovlivn\u00edme dv\u011b z\u00e1kladn\u00ed slo\u017eky metabolismu v n\u00e1\u0161 prosp\u011bch. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si mysl\u00edte, \u017ee m\u00e1te zpomalen\u00fd metabolismus, rozh\u00fdbejte jej p\u0159e\u010dten\u00edm na\u0161eho \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/muzu-mit-zpomaleny-nebo-zniceny-metabolismus-5-tipu-jak-zrychlit-metabolismus\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>M\u016f\u017eu m\u00edt zpomalen\u00fd nebo zni\u010den\u00fd metabolismus? 5 tip\u016f, jak zrychlit metabolismus&nbsp;<\/strong><\/a><\/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\/09\/241A4690-1124x749.jpg\" alt=\"Co ovliv\u0148uje rychlost metabolismu?\" class=\"wp-image-291986\" width=\"843\" height=\"562\" title=\"Co ovliv\u0148uje rychlost metabolismu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/241A4690-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/241A4690-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/241A4690-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/241A4690-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_zrychlit_metabolismus_a_udrzet_si_hmotnost_nebo_zhubnout\"><\/span>Jak zrychlit metabolismus a udr\u017eet si hmotnost nebo zhubnout?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Metabolismus nezrychl\u00edme pit\u00edm <a href=\"https:\/\/gymbeam.cz\/blog\/detoxikace-jak-vam-zmeni-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">detoxika\u010dn\u00edch \u0161\u0165\u00e1v,<\/a> z\u00e1zra\u010dn\u00fdmi pilulkami ani b\u011bh\u00e1n\u00edm po louce bos\u00ed za \u00fapl\u0148ku. \u00da\u010dinn\u011bj\u0161\u00ed bude, kdy\u017e za\u010dneme pravideln\u011b cvi\u010dit, kvalitn\u011bji j\u00edst a dostate\u010dn\u011b odpo\u010d\u00edvat. Nemus\u00edme d\u011blat \u017e\u00e1dn\u00e9 radik\u00e1ln\u00ed zm\u011bny ze dne na den, ale jednodu\u0161e sta\u010d\u00ed se postupn\u00fdmi kroky dostat k udr\u017eiteln\u00e9mu \u017eivotn\u00edmu stylu, kter\u00fd n\u00e1s d\u0159\u00edve nebo pozd\u011bji dovede k c\u00edli.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete zhubnout a v\u0161e si uleh\u010dit, nem\u011bli byste si nechat uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jednoduche-zaklady-hubnuti-budete-prekvapeni-co-je-opravdu-dulezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jednoduch\u00e9 z\u00e1klady hubnut\u00ed: Budete p\u0159ekvapeni, co je opravdu d\u016fle\u017eit\u00e9<\/strong><\/a><\/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\">1. J\u00eddeln\u00ed\u010dek na hubnut\u00ed nebo p\u0159ib\u00edr\u00e1n\u00ed<\/h3>\n\n\n\n<p>P\u0159i hubnut\u00ed nebo <a href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zdrave-pribrat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nab\u00edr\u00e1n\u00ed<\/a> se v\u011bt\u0161inou neobejdeme bez zm\u011bny v j\u00eddeln\u00ed\u010dku. Nejsp\u00ed\u0161 budeme muset omezit no\u010dn\u00ed n\u00e1jezdy na sp\u00ed\u017e, kter\u00e9 kon\u010d\u00ed sn\u011bden\u00fdm bal\u00ed\u010dkem chips\u016f, nebo v\u00edkendov\u00fd re\u017eim, kdy se doslova utrhneme ze \u0159et\u011bzu.&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\u0159i hubnut\u00ed je toti\u017e nutn\u00e9 sn\u00ed\u017eit energetick\u00fd p\u0159\u00edjem, <\/strong>a p\u0159i nab\u00edr\u00e1n\u00ed naopak zv\u00fd\u0161it. Skv\u011ble funguje <a href=\"https:\/\/gymbeam.cz\/blog\/jednoduchy-navod-jak-pocitat-kalorie-a-dosahnout-tak-svych-cilu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">po\u010d\u00edt\u00e1n\u00ed kalori\u00ed,<\/a> kter\u00e9 n\u00e1s m\u016f\u017ee nau\u010dit, kolik m\u00e1me j\u00edst vlo\u010dek na sn\u00eddani, masa k ob\u011bdu nebo <a href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161\u00eddov\u00e9ho m\u00e1sla<\/a> s jablkem ke sva\u010din\u011b. Podle lehce upraven\u00e9ho j\u00eddeln\u00ed\u010dku se sna\u017e\u00edme j\u00edst n\u011bkolik t\u00fddn\u016f a pak vyhodnot\u00edme, jestli n\u00e1m p\u0159in\u00e1\u0161\u00ed v\u00fdsledky v podob\u011b zm\u011bny t\u011blesn\u00e9 hmotnosti a t\u011blesn\u00fdch obvod\u016f. Kl\u00ed\u010dov\u00e9 tak\u00e9 je jeho dlouhodob\u00e9 dodr\u017eov\u00e1n\u00ed. Nen\u00ed to toti\u017e dieta na t\u00fdden nebo m\u011bs\u00edc. Abychom si udr\u017eeli v\u00fdsledky, bude nejsp\u00ed\u0161 nutn\u00e9 ur\u010dit\u011b zm\u011bny v j\u00eddeln\u00ed\u010dku dodr\u017eovat celo\u017eivotn\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S nastaven\u00edm kalorick\u00e9ho p\u0159\u00edjmu, v\u010detn\u011b mno\u017estv\u00ed b\u00edlkovin, tuk\u016f a sacharid\u016f ve strav\u011b, v\u00e1m pom\u016f\u017ee n\u00e1\u0161 \u010dl\u00e1nek <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 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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/ARI_4635-749x1124.jpg\" alt=\"Jak se za\u010d\u00edt v\u00edce h\u00fdbat?\" class=\"wp-image-292000\" title=\"Jak se za\u010d\u00edt v\u00edce h\u00fdbat?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/ARI_4635-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/ARI_4635-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/ARI_4635-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/ARI_4635-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/ARI_4635-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. V\u00edce pohybu b\u011bhem dne<\/h3>\n\n\n\n<p>Men\u0161\u00ed mno\u017estv\u00ed pohybu v pr\u016fb\u011bhu dne je takov\u00fdm nen\u00e1padn\u00fdm vin\u00edkem p\u0159ib\u00edr\u00e1n\u00ed. Sta\u010d\u00ed, kdy\u017e vym\u011bn\u00edme kancel\u00e1\u0159 za home office a odpadne n\u00e1m cesta do pr\u00e1ce a z pr\u00e1ce. To v\u0161e se se\u010dte, a i kdy\u017e jsme si doposud hmotnost dr\u017eeli, najednou sp\u00e1l\u00edme m\u00e9n\u011b kalori\u00ed, ne\u017e sn\u00edme, a za\u010dneme pomalu p\u0159ib\u00edrat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0158e\u0161en\u00edm je z\u016fstat aktivn\u00ed, i kdy\u017e pracujeme z domu a m\u00e1me sedav\u00e9 zam\u011bstn\u00e1n\u00ed<\/strong>. R\u00e1no se projdeme t\u0159eba pro k\u00e1vu nebo \u010derstv\u00e9 pe\u010divo a v pr\u016fb\u011bhu pracovn\u00edho dne za\u0159ad\u00edme aktivn\u00ed pauzy na prota\u017een\u00ed a rozh\u00fdb\u00e1n\u00ed t\u011bla. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b tak je pot\u0159eba p\u0159em\u00fd\u0161let, jestli opravdu pot\u0159ebujeme jet na n\u00e1kup autem, nebo n\u00e1m sta\u010d\u00ed kolo? <a href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Na kole<\/a> sp\u00e1l\u00edme n\u011bjak\u00e9 ty kalorie, a je\u0161t\u011b \u0161et\u0159\u00edme p\u0159\u00edrodu. Kalorie spalujeme tak\u00e9 t\u0159eba p\u0159i va\u0159en\u00ed, myt\u00ed n\u00e1dob\u00ed nebo vyt\u00edr\u00e1n\u00ed podlahy. Dom\u00e1c\u00ed pr\u00e1ce dok\u00e1\u017eou p\u011bkn\u011b zv\u00fd\u0161it v\u00fddej energie, tak\u017ee je na\u010dase si je kone\u010dn\u011b obl\u00edbit. <span style=\"color:#ff6600\" class=\"tadv-color\">[9,11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u011bd\u011bli jste, \u017ee m\u016f\u017eete zhubnout i oby\u010dejnou ch\u016fz\u00ed? Pokud v\u00e1s to zaujalo, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-zhubnout-pomoci-chuze\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak rychle zhubnout pomoc\u00ed ch\u016fze?<\/strong><\/a><\/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. Sport, kter\u00fd bav\u00ed a nen\u00ed jen nutn\u00fdm zlem<\/h3>\n\n\n\n<p>Objevit sport, kter\u00fd pro n\u00e1s bude z\u00e1bava, a ne jen nep\u0159\u00edjemn\u00e1 nutnost, je jako v\u00fdhra v loterii. Ka\u017ed\u00fd nemus\u00ed nutn\u011b <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u011bhat,<\/a> chodit na crossfit nebo do posilovny jen proto, \u017ee je to zrovna v m\u00f3d\u011b. <strong>Jde o to naj\u00edt si sport, u kter\u00e9ho vydr\u017e\u00edme dlouhodob\u011b.<\/strong>&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Jenom pak toti\u017e p\u0159ijdou dlouhodob\u011b udr\u017eiteln\u00e9 v\u00fdsledky. Pokud pat\u0159\u00edme mezi fanou\u0161ky m\u00edrn\u011b a st\u0159edn\u011b intenzivn\u00edch pohybov\u00fdch aktivit, bude pro n\u00e1s skv\u011bl\u00e1 rychl\u00e1 ch\u016fze, b\u011bh, <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-bezpecne-uzit-jizdu-na-kole-7-tipu-pro-zacinajici-i-pokrocile-cyklisty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cyklistika<\/a> nebo power j\u00f3ga. V p\u0159\u00edpad\u011b, \u017ee se rad\u011bji po\u0159\u00e1dn\u011b zapot\u00edme u intenzivn\u011bj\u0161\u00edch sport\u016f, m\u016f\u017eeme zkusit HIIT, kondi\u010dn\u00ed skupinov\u00e9 lekce nebo sk\u00e1k\u00e1n\u00ed p\u0159es <a href=\"https:\/\/gymbeam.cz\/blog\/hubnuti-narust-fyzicke-kondice-a-8-dalsich-duvodu-proc-skakat-pres-svihadlo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo.<\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, kolik kalorii sp\u00e1l\u00edte r\u016fzn\u00fdmi sporty, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-kilogram-tuku-a-kolik-energie-se-v-nem-vlastne-ukryva\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak zhubnout kilogram tuku a kolik energie se v n\u011bm vlastn\u011b ukr\u00fdv\u00e1?<\/strong><\/a><\/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\">4. Cvi\u010den\u00ed a silov\u00fd tr\u00e9nink<\/h3>\n\n\n\n<p>Posilov\u00e1n\u00ed je skv\u011bl\u00fdm n\u00e1strojem pro udr\u017een\u00ed a r\u016fst svalov\u00e9 hmoty. Ta je toti\u017e metabolicky aktivn\u011bj\u0161\u00ed ne\u017e t\u0159eba tuk a na jej\u00ed zachov\u00e1n\u00ed na\u0161e t\u011blo spot\u0159ebuje v\u00edce energie. Sta\u010d\u00ed, kdy\u017e si alespo\u0148 2kr\u00e1t t\u00fddn\u011b najdeme \u010das na posilov\u00e1n\u00ed s vlastn\u00ed vahou, \u010dinkami, <a href=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-se-zavesnym-posilovacim-systemem-seznamte-se-s-ucinnymi-cviky-na-cele-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">TRX<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-s-kettlebellem-na-zadek-a-nohy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellem.<\/a> Po skon\u010den\u00ed silov\u00e9ho tr\u00e9ninku m\u016f\u017eeme m\u00edt nav\u00edc<strong> zrychlen\u00fd metabolismus je\u0161t\u011b na dal\u0161\u00edch n\u011bkolik hodin, a spalovat tak kalorie prakticky zadarmo.<\/strong> Pro vy\u0161\u0161\u00ed energetick\u00fd v\u00fddej je tak posilov\u00e1n\u00ed ide\u00e1ln\u00ed aktivitou. <span style=\"color:#ff6600\" class=\"tadv-color\">[12\u201313]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak cvi\u010dit pro co nejefektivn\u011bj\u0161\u00ed nab\u00edr\u00e1n\u00ed sval\u016f, nem\u011bl by v\u00e1m uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout, nebo nabrat svaly?&nbsp;<\/strong><\/a><\/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\/09\/IMG_2993-1124x749.jpg\" alt=\"Silov\u00fd tr\u00e9nink zrychluje metabolismus\" class=\"wp-image-292014\" width=\"843\" height=\"562\" title=\"Silov\u00fd tr\u00e9nink zrychluje metabolismus\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Dostate\u010dn\u00e1 regenerace a sp\u00e1nek<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sp\u00e1nek<\/a> a <a href=\"https:\/\/gymbeam.cz\/blog\/co-delat-kdyz-spanek-nezabira-zamerte-se-na-techto-7-typu-odpocinku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">odpo\u010dinek<\/a> jsou d\u016fle\u017eit\u00e9 pro regeneraci a nabr\u00e1n\u00ed nov\u00fdch sil do dal\u0161\u00edho dne. Bez toho bychom se t\u011b\u017eko n\u011bkam posouvali. <strong>Sp\u00e1nek toti\u017e ovliv\u0148uje tak\u00e9 metabolismus<\/strong> skrz hladiny hormon\u016f a p\u0159i jeho nedostatku m\u016f\u017ee doj\u00edt k naru\u0161en\u00ed hormon\u00e1ln\u00edho prost\u0159ed\u00ed, a t\u00edm p\u00e1dem i negativn\u00edmu ovlivn\u011bn\u00ed metabolismu. To je dal\u0161\u00ed d\u016fvod, pro\u010d si denn\u011b dop\u0159\u00e1vat 7\u20139 hodin kvalitn\u00edho sp\u00e1nku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Regeneraci m\u016f\u017eeme podpo\u0159it tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017en\u00edmi pom\u016fckami,<\/a> <a href=\"https:\/\/gymbeam.cz\/blog\/jak-ziskat-silnejsi-imunitu-diky-otuzovani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">otu\u017eov\u00e1n\u00edm<\/a> nebo stre\u010dinkem. Kdy\u017e za\u010d\u00edn\u00e1me s n\u011b\u010d\u00edm nov\u00fdm, m\u00e1me tendenci do toho sko\u010dit minim\u00e1ln\u011b na 200 %. To ale bohu\u017eel velmi brzy kon\u010d\u00ed ne\u00fasp\u011bchem. Proto je d\u016fle\u017eit\u00e9 nep\u0159ep\u00e1lit za\u010d\u00e1tek a nev\u011bnovat v\u0161echen sv\u016fj \u010das sportu, ale pravideln\u011b za\u0159azovat dny volna bez n\u00e1ro\u010dn\u00fdch tr\u00e9nink\u016f a dostate\u010dn\u011b odpo\u010d\u00edvat. <span style=\"color:#ff6600\" class=\"tadv-color\">[14\u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sp\u00e1nek m\u016f\u017ee ovlivnit nejen hubnut\u00ed, ale tak\u00e9 sportovn\u00ed v\u00fdkonnost a dal\u0161\u00ed d\u016fle\u017eit\u00e9 aspekty \u017eivota. Pokud v\u00e1s v\u00fdznam sp\u00e1nku zaj\u00edm\u00e1 bl\u00ed\u017ee, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co se stane s va\u0161\u00edm t\u011blem, kdy\u017e m\u00e1lo sp\u00edte?<\/strong><\/a><strong>&nbsp;&nbsp;<\/strong><\/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\/09\/IMG_7646-1124x749.jpg\" alt=\"Jak podpo\u0159it regeneraci?\" class=\"wp-image-292028\" width=\"843\" height=\"562\" title=\"Jak podpo\u0159it regeneraci?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7646-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7646-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7646-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7646-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u00edky vcelku unik\u00e1tn\u00ed studii o metabolismu u\u017e v\u00edme, \u017ee<strong> v\u011bk s\u00e1m o sob\u011b m\u00e1 minim\u00e1ln\u00ed vliv na jeho rychlost a spalov\u00e1n\u00ed kalori\u00ed.<\/strong> Zdaleka nejv\u011bt\u0161\u00ed roli hraje celkov\u00fd \u017eivotn\u00ed styl, jeho\u017e pevnou sou\u010d\u00e1st\u00ed by m\u011bla b\u00fdt zdrav\u00e1 strava s dostate\u010dn\u00fdm mno\u017estv\u00edm v\u0161ech \u017eivin, pravideln\u00fd pohyb, sport, sp\u00e1nek, odpo\u010dinek a cel\u00e1 \u0159ada dal\u0161\u00edch faktor\u016f \u017eivotn\u00edho stylu. Ty toti\u017e dok\u00e1\u017eeme spolehliv\u011b sami ovlivnit a pomoc\u00ed prosp\u011b\u0161n\u00fdch zm\u011bn za\u010d\u00edt hubnout nebo nab\u00edrat svaly. Nemus\u00edme tak na\u0161i snahu o udr\u017een\u00ed atraktivn\u00ed postavy vzd\u00e1t hned po t\u0159ic\u00edtce nebo \u010dty\u0159ic\u00edtce. <strong>Kdy\u017e<\/strong> <strong>vezmeme budoucnost do vlastn\u00edch rukou,<\/strong> m\u016f\u017eeme vypadat skv\u011ble v ka\u017ed\u00e9m v\u011bku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zn\u00e1te n\u011bkoho, komu by tento \u010dl\u00e1nek mohl pomoci? Tak nev\u00e1hejte a sd\u00edlejte jej mezi sv\u00e9 p\u0159\u00e1tele.&nbsp;<\/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\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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>M\u016f\u017ee v\u011bk za to, \u017ee p\u0159ib\u00edr\u00e1me? V\u00fdsledky studie mezin\u00e1rodn\u00edho kolektivu v\u011bdc\u016f nejsp\u00ed\u0161 v\u0161echny p\u0159ekvap\u00ed. V \u010dl\u00e1nku prozrad\u00edme i to, jak metabolismus zrychlit.   <\/p>\n","protected":false},"author":129,"featured_media":291886,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6369,6861,6933,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-291884","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-hubnuti","9":"tag-metabolismus","10":"tag-myty-cs","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>V jak\u00e9m v\u011bku doch\u00e1z\u00ed ke zpomalen\u00ed metabolismu? 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/291884","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=291884"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/291884\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/291886"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=291884"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=291884"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=291884"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=291884"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=291884"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}