{"id":294134,"date":"2021-09-03T23:58:00","date_gmt":"2021-09-03T21:58:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=294134"},"modified":"2021-09-14T17:38:07","modified_gmt":"2021-09-14T15:38:07","slug":"v-akom-veku-dochadza-k-spomaleniu-metabolizmu-ovela-neskor-ako-by-sa-mohlo-predpokladat","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/v-akom-veku-dochadza-k-spomaleniu-metabolizmu-ovela-neskor-ako-by-sa-mohlo-predpokladat\/","title":{"rendered":"V akom veku doch\u00e1dza k spomaleniu metabolizmu? Ove\u013ea nesk\u00f4r, ako by sa mohlo predpoklada\u0165"},"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\/v-akom-veku-dochadza-k-spomaleniu-metabolizmu-ovela-neskor-ako-by-sa-mohlo-predpokladat\/#Mozeme_mat_spomaleny_metabolizmus_Studia_medzinarodneho_timu_vedcov_prichadza_so_zlomovymi_vysledkami\" title=\"M\u00f4\u017eeme ma\u0165 spomalen\u00fd metabolizmus? \u0160t\u00fadia medzin\u00e1rodn\u00e9ho t\u00edmu vedcov prich\u00e1dza so zlomov\u00fdmi v\u00fdsledkami\">M\u00f4\u017eeme ma\u0165 spomalen\u00fd metabolizmus? \u0160t\u00fadia medzin\u00e1rodn\u00e9ho t\u00edmu vedcov prich\u00e1dza so zlomov\u00fdmi v\u00fdsledkami<\/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\/v-akom-veku-dochadza-k-spomaleniu-metabolizmu-ovela-neskor-ako-by-sa-mohlo-predpokladat\/#4_zasadne_zistenia_ktore_studia_o_metabolizme_odhalila_Ziadny_zdravy_clovek_nema_poskodeny_a_spomaleny_metabolizmus\" title=\"4 z\u00e1sadn\u00e9 zistenia, ktor\u00e9 \u0161t\u00fadia o metabolizme odhalila. \u017diadny zdrav\u00fd \u010dlovek nem\u00e1 po\u0161koden\u00fd a spomalen\u00fd metabolizmus&nbsp;\">4 z\u00e1sadn\u00e9 zistenia, ktor\u00e9 \u0161t\u00fadia o metabolizme odhalila. \u017diadny zdrav\u00fd \u010dlovek nem\u00e1 po\u0161koden\u00fd a spomalen\u00fd metabolizmus&nbsp;<\/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\/v-akom-veku-dochadza-k-spomaleniu-metabolizmu-ovela-neskor-ako-by-sa-mohlo-predpokladat\/#Co_si_vziat_z_vysledkov_tejto_studie\" title=\"\u010co si vzia\u0165 z v\u00fdsledkov tejto \u0161t\u00fadie?\">\u010co si vzia\u0165 z v\u00fdsledkov tejto \u0161t\u00fadie?<\/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\/v-akom-veku-dochadza-k-spomaleniu-metabolizmu-ovela-neskor-ako-by-sa-mohlo-predpokladat\/#Co_vsetko_ovplyvnuje_rychlost_metabolizmu\" title=\"\u010co v\u0161etko ovplyv\u0148uje r\u00fdchlos\u0165 metabolizmu?\">\u010co v\u0161etko ovplyv\u0148uje r\u00fdchlos\u0165 metabolizmu?<\/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\/v-akom-veku-dochadza-k-spomaleniu-metabolizmu-ovela-neskor-ako-by-sa-mohlo-predpokladat\/#Ako_zrychlit_metabolizmus_a_udrzat_si_hmotnost_alebo_schudnut\" title=\"Ako zr\u00fdchli\u0165 metabolizmus a udr\u017ea\u0165 si hmotnos\u0165 alebo schudn\u00fa\u0165?\">Ako zr\u00fdchli\u0165 metabolizmus a udr\u017ea\u0165 si hmotnos\u0165 alebo schudn\u00fa\u0165?<\/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\/v-akom-veku-dochadza-k-spomaleniu-metabolizmu-ovela-neskor-ako-by-sa-mohlo-predpokladat\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Aj vy vo svojom okol\u00ed st\u00e1le po\u010d\u00favate, \u017ee pre pomal\u0161\u00ed metabolizmus je po tridsiatke ve\u013emi \u0165a\u017ek\u00e9 udr\u017ea\u0165 si \u0161t\u00edhlu a atrakt\u00edvnu postavu? O nemo\u017enosti schudn\u00fa\u0165 u\u017e ani nehovor\u00edm, to je predsa \u00fapln\u00e9 sci-fi. <strong>Pod\u013ea t\u00fdchto te\u00f3ri\u00ed by n\u00e1\u0161 pomyseln\u00fd vn\u00fatorn\u00fd energetick\u00fd motor sledoval kalend\u00e1r a najnesk\u00f4r v de\u0148 tridsiatych naroden\u00edn by pre\u0161iel do \u00fasporn\u00e9ho re\u017eimu. <\/strong>Tak\u00e9 spomalenie zo \u0161tvorky na dvojku potom sp\u00f4sob\u00ed nekontrolovate\u013en\u00e9 priberanie a sp\u00e4tn\u00e9 preradenie na vy\u0161\u0161\u00ed r\u00fdchlostn\u00fd stupe\u0148 sa zd\u00e1 by\u0165 nemo\u017en\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eno zab\u00fadame na fakt, \u017ee sme v dvadsiatich st\u00e1le niekde behali, takmer denne cvi\u010dili a v\u0161ade, kam sa dalo, chodili pe\u0161o. S n\u00e1stupom do pr\u00e1ce sa n\u00e1\u0161 \u017eivotn\u00fd \u0161t\u00fdl v priebehu rokov zmenil skoro na nepoznanie. <strong>Celkovo sme zleniveli a rad\u0161ej viac sed\u00edme, ne\u017e sa h\u00fdbeme<\/strong>. V\u0161ade sa voz\u00edme autom a maxim\u00e1lne raz t\u00fd\u017edenne pre lep\u0161\u00ed pocit vyjdeme po schodoch alebo si ideme zabeha\u0165. Nevysvetlite\u013en\u00e9 kil\u00e1 navy\u0161e teda rad\u0161ej zval\u00edme na pomal\u0161\u00ed metabolizmus. Spolu s vreckom \u010dipsov a poh\u00e1rom v\u00edna tak snahu o chudnutie pri sledovan\u00ed Too Hot to Handle nakoniec \u00faplne vzd\u00e1vame.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre t\u00fdch, ktor\u00ed takto prem\u00fd\u0161\u013eaj\u00fa, pri\u0161li vedci so zauj\u00edmav\u00fdm zisten\u00edm. Urobili toti\u017e ve\u013ek\u00fa anal\u00fdzu energetick\u00e9ho v\u00fddaju \u013eud\u00ed r\u00f4zneho veku a <strong>zistili, \u017ee to so spomalen\u00edm metabolizmu s prib\u00fadaj\u00facimi svie\u010dkami na torte nebude a\u017e tak\u00e9 zl\u00e9, ako sa mnoh\u00ed domnievaj\u00fa<\/strong>. Pod\u013ea v\u00fdsledkov tohto v\u00fdskumu toti\u017e n\u00e1\u0161 metabolizmus po\u010das \u017eivota dosahuje najvy\u0161\u0161iu r\u00fdchlos\u0165 prekvapivo ve\u013emi skoro. Toto obdobie si, \u017eia\u013e, ve\u013emi dlho neu\u017eijeme. Po dosiahnut\u00ed najvy\u0161\u0161ej r\u00fdchlosti za\u010dne toti\u017e postupne spoma\u013eova\u0165, ale potom sa na podstatn\u00fa \u010das\u0165 \u017eivota stabilizuje. D\u00e1 sa vlastne poveda\u0165, \u017ee pribli\u017ene viac ne\u017e polovicu \u017eivota ide n\u00e1\u0161 metabolizmus kon\u0161tantnou r\u00fdchlos\u0165ou na tempomat. Dobrou spr\u00e1vou je, \u017ee <strong>spoma\u013eova\u0165 za\u010dne omnoho nesk\u00f4r, ne\u017e by v\u00e4\u010d\u0161ina z n\u00e1s \u010dakala<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V ko\u013ek\u00fdch rokoch m\u00e1me pod\u013ea najnov\u0161ieho v\u00fdskumu najr\u00fdchlej\u0161\u00ed metabolizmus? Kedy sa naopak m\u00f4\u017eeme na pomal\u0161\u00ed metabolizmus opr\u00e1vnene za\u010da\u0165 s\u0165a\u017eova\u0165? To s\u00fa najd\u00f4le\u017eitej\u0161ie ot\u00e1zky, na ktor\u00e9 si odpovieme v\u010faka dne\u0161n\u00e9mu \u010dl\u00e1nku. Navy\u0161e sa dozvieme, ako si skvel\u00fa postavu udr\u017ea\u0165, aj ke\u010f u\u017e nem\u00e1me dvadsa\u0165. <\/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 akom veku sa spoma\u013euje metabolizmus?\" class=\"wp-image-291914\" width=\"843\" height=\"562\" title=\"V akom veku sa spoma\u013euje metabolizmus?\" 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=\"Mozeme_mat_spomaleny_metabolizmus_Studia_medzinarodneho_timu_vedcov_prichadza_so_zlomovymi_vysledkami\"><\/span>M\u00f4\u017eeme ma\u0165 spomalen\u00fd metabolizmus? \u0160t\u00fadia medzin\u00e1rodn\u00e9ho t\u00edmu vedcov prich\u00e1dza so zlomov\u00fdmi v\u00fdsledkami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>T\u00e1to \u0161t\u00fadia vy\u0161la 13. augusta 2021 v renomovanom magaz\u00edne Science a hne\u010f po zverejnen\u00ed sa za\u010dala objavova\u0165 na tituln\u00fdch str\u00e1nkach \u010fal\u0161\u00edch viac aj menej odborn\u00fdch \u010dasopisov. <strong>Jej v\u00fdsledky s\u00fa toti\u017e prekvapiv\u00e9 nielen pre \u0161irok\u00fa verejnos\u0165, ale aj pre samotn\u00fdch odborn\u00edkov<\/strong>, ktor\u00ed sa venuj\u00fa anat\u00f3mii \u010dloveka. Jej cie\u013eom bolo zmapova\u0165 energetick\u00fd v\u00fddaj \u010dloveka v priebehu \u017eivota.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V priebehu \u017eivota toti\u017e doch\u00e1dza k mno\u017estvu zmien, ktor\u00e9 m\u00f4\u017eu ovplyvni\u0165 metabolizmus r\u00f4znymi sp\u00f4sobmi. Vedcov okrem in\u00e9ho zauj\u00edmalo, \u010di v \u017eivote \u010dloveka nast\u00e1vaj\u00fa obdobia, ktor\u00e9 sa prejavuj\u00fa zv\u00fd\u0161en\u00fdm alebo zn\u00ed\u017een\u00fdm v\u00fddajom energie. Medzi ich hlavn\u00fdch favoritov patril telesn\u00fd v\u00fdvoj v detstve a puberte alebo hormon\u00e1lne zmeny u \u017eien 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\">Ak\u00fdm sp\u00f4sobom sledovali vedci energetick\u00fd v\u00fddaj a r\u00fdchlos\u0165 metabolizmu?<\/h3>\n\n\n\n<p>Skvel\u00e9 na tom v\u0161etkom je, \u017ee ide o ojedinel\u00fa \u0161t\u00fadiu, ktor\u00e1 zhroma\u017edila ve\u013ek\u00e9 mno\u017estvo d\u00e1t z in\u00fdch vedeck\u00fdch pr\u00e1c. Tie na ur\u010denie energetick\u00e9ho v\u00fddaju vyu\u017eili<strong> \u0161peci\u00e1lnu techniku dvojito zna\u010denej vody <\/strong>(doubly labeled water). Ide o pitn\u00fa vodu, ktor\u00e1 je ozna\u010den\u00e1 \u0161peci\u00e1lnym indik\u00e1torom. Tak\u00fato vodu \u00fa\u010dastn\u00edci v\u00fdskumu pop\u00edjaj\u00fa v priebehu d\u0148a. Pod\u013ea toho, ako sa v tele metabolizuje, je mo\u017en\u00e9 zisti\u0165, ko\u013eko oxidu uhli\u010dit\u00e9ho \u010dlovek vyprodukoval za de\u0148. Na z\u00e1klade toho sa potom vypo\u010d\u00edta v\u00fddaj energie za cel\u00fd de\u0148. Ve\u013ekou v\u00fdhodou tejto met\u00f3dy je fakt, \u017ee \u013eudia podstupuj\u00faci meranie nemusia by\u0165 cel\u00fd de\u0148 pripojen\u00ed k pr\u00edstrojom monitoruj\u00facim v\u00fdmenu plynov d\u00fdchan\u00edm, ako je to be\u017en\u00e9 pri in\u00fdch sp\u00f4soboch merania metabolizmu. V\u010faka tomu potom nie s\u00fa nijako obmedzen\u00ed a v podstate m\u00f4\u017eu \u017ei\u0165 ako doposia\u013e. <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=\"Ako sa zis\u0165uje r\u00fdchlos\u0165 metabolizmu?\" class=\"wp-image-291928\" title=\"Ako sa zis\u0165uje r\u00fdchlos\u0165 metabolizmu?\" 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 popredia z\u00e1ujmu sa t\u00e1to pr\u00e1ca dostala z toho d\u00f4vodu, \u017ee nesk\u00famala len baz\u00e1lny metabolizmus, ako to bolo zvykom pri predo\u0161l\u00fdch \u0161t\u00fadi\u00e1ch podobn\u00e9ho rozsahu. <strong>Zamerala sa toti\u017e na celkov\u00fd energetick\u00fd v\u00fddaj. <\/strong>Do toho sa tie\u017e po\u010d\u00edta, ko\u013eko kal\u00f3ri\u00ed \u010dlovek sp\u00e1li ka\u017edodenn\u00fdmi aktivitami, ako je ch\u00f4dza, \u0161port, tr\u00e1venie potravy alebo \u010distenie zubov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, ak\u00e9 mno\u017estvo energie \u010dlovek sp\u00e1li v priebehu \u017eivota, sa do zverejnenia tejto \u0161t\u00fadie vedelo ve\u013emi m\u00e1lo. T\u00e1to pr\u00e1ca sa preto d\u00e1 svoj\u00edm sp\u00f4sobom pova\u017eova\u0165 za priekopn\u00edcku. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ako porovn\u00e1vali vedci mno\u017estvo sp\u00e1len\u00fdch kal\u00f3ri\u00ed u r\u00f4znych \u013eud\u00ed?<\/h3>\n\n\n\n<p>Na to, aby sa mohol porovn\u00e1va\u0165 <strong>energetick\u00fd v\u00fddaj<\/strong> \u013eud\u00ed r\u00f4znych vekov\u00fdch kateg\u00f3ri\u00ed a odli\u0161n\u00e9ho pohlavia, vedci potrebovali n\u00e1js\u0165 univerz\u00e1lne vypovedaj\u00face rie\u0161enie. To z\u00edskali v podobe v\u00fddaja energie<strong>&nbsp;na<\/strong> <strong>1 kilogram beztukovej hmoty tela (FFM)<\/strong>. Hodnotu FFM z\u00edskame ve\u013emi jednoducho, od telesnej hmotnosti odpo\u010d\u00edtame v\u0161etok telesn\u00fd tuk a m\u00e1me v\u00fdsledok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fat Free Mass sa teda sklad\u00e1 zo svalovej hmoty, z kostn\u00e9ho tkaniva, org\u00e1nov a \u010fal\u0161\u00edch tkan\u00edv \u013eudsk\u00e9ho organizmu. \u010c\u00edm viac beztukovej hmoty m\u00e1me, t\u00fdm viac kal\u00f3ri\u00ed potrebujeme na jej funkciu, regener\u00e1ciu a \u010fal\u0161\u00ed rast. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napr\u00edklad dospel\u00e1 30-ro\u010dn\u00e1 \u017eena m\u00e1 v priemere 50 kg FFM, a tak sp\u00e1li celkovo viac energie ne\u017e 10-ro\u010dn\u00e9 die\u0165a s 20 kg FFM. <strong>Rozdiel v\u0161ak m\u00f4\u017ee by\u0165 v mno\u017estve sp\u00e1len\u00fdch kal\u00f3ri\u00ed pri prepo\u010dte na 1 kg beztukovej hmoty.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Vedci z\u00edskali pre svoju anal\u00fdzu d\u00e1ta od <strong>6421 \u013eud\u00ed z r\u00f4znych kraj\u00edn<\/strong>. Medzi nimi nech\u00fdbali ani ned\u00e1vno naroden\u00e9 deti s vekom od 8 t\u00fd\u017ed\u0148ov, ani dospel\u00e9 \u017eeny a dospel\u00ed mu\u017ei \u010di 95-ro\u010dn\u00ed seniori. Odborn\u00edci mohli preto porovn\u00e1va\u0165, ko\u013eko energie za de\u0148 spotrebuj\u00fa \u013eudia naprie\u010d gener\u00e1ciami a pohlaviami v priebehu r\u00f4znych \u017eivotn\u00fdch et\u00e1p, ako je puberta alebo tehotenstvo. <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_zasadne_zistenia_ktore_studia_o_metabolizme_odhalila_Ziadny_zdravy_clovek_nema_poskodeny_a_spomaleny_metabolizmus\"><\/span>4 z\u00e1sadn\u00e9 zistenia, ktor\u00e9 \u0161t\u00fadia o metabolizme odhalila. \u017diadny zdrav\u00fd \u010dlovek nem\u00e1 po\u0161koden\u00fd a spomalen\u00fd metabolizmus&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prekvapiv\u00fdch v\u00fdsledkov z tejto rozsiahlej pr\u00e1ce bolo hne\u010f nieko\u013eko. Odhalila napr\u00edklad aj vek, v ktorom m\u00e1me najr\u00fdchlej\u0161\u00ed metabolizmus a naopak, aj obdobie, v ktorom sa metabolizmus za\u010dne prirodzene spoma\u013eova\u0165. V\u010faka v\u00fdsledkom \u0161t\u00fadie sa dozvieme, ak\u00fd je rozdiel medzi metabolizmom 90-ro\u010dn\u00e9ho a 50-ro\u010dn\u00e9ho \u010dloveka.&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. Najr\u00fdchlej\u0161\u00ed metabolizmus m\u00e1me hne\u010f po naroden\u00ed v prvom roku \u017eivota<\/h3>\n\n\n\n<p>Najr\u00fdchlej\u0161\u00ed metabolizmus si vlastne ani ve\u013emi neu\u017eijeme, preto\u017ee ho m\u00e1me hne\u010f po naroden\u00ed a v tom obdob\u00ed e\u0161te nerie\u0161ime, \u017ee by sme mohli viac jes\u0165, a nepribra\u0165. Pokia\u013e v\u0161ak nebudeme ma\u0165 po\u010das prv\u00fdch mesiacov \u017eivota dostatok energie, kles\u00e1 pravdepodobnos\u0165, \u017ee z n\u00e1s vyrast\u00fa zdrav\u00ed dospel\u00ed \u013eudia. Pod\u013ea poznatkov profesora Speakmana je toti\u017e potrebn\u00e9 uspokoji\u0165 vy\u0161\u0161ie energetick\u00e9 n\u00e1roky organizmu, ktor\u00e9 s\u00fa d\u00f4le\u017eit\u00e9 pre spr\u00e1vny 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 telo toti\u017e obrovsk\u00fa spotrebu energie<\/strong>, ktor\u00fa vyu\u017e\u00edva na v\u00fdvoj mozgu, kost\u00ed a \u010fal\u0161\u00edch org\u00e1nov. Pri malom energetickom pr\u00edjme teda m\u00f4\u017ee d\u00f4js\u0165 k nespr\u00e1vnemu telesn\u00e9mu v\u00fdvoju, ktor\u00fd by mohol v bud\u00facnosti sp\u00f4sobi\u0165 mno\u017estvo zdravotn\u00fdch probl\u00e9mov. S t\u00fdmto fenom\u00e9nom bojuj\u00fa hlavne novorodenci v chudobn\u00fdch krajin\u00e1ch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea v\u00fdsledkov \u0161t\u00fadie je <strong>energetick\u00e1 potreba die\u0165a\u0165a do 1 roku \u017eivota <\/strong>v porovnan\u00ed s dospel\u00fdm \u010dlovekom pri prepo\u010dte na 1 kg telesnej hmotnosti pribli\u017ene <strong>dvojn\u00e1sobn\u00e1<\/strong>. \u010co v\u0161etko za t\u00fdm stoj\u00ed, sa zatia\u013e, \u017eia\u013e, nevie. Jeden z autorov \u0161t\u00fadie, Herman Pontzer, k tomu v jednom rozhovore podot\u00fdka: \u201e<em>Bunky die\u0165a\u0165a s\u00fa akt\u00edvnej\u0161ie, ale my zatia\u013e, \u017eia\u013e, nevieme, \u010do presne sa v nich odohr\u00e1va.\u201d <\/em>O \u013eudskom tele a jeho v\u00fdvoji sa preto m\u00e1me st\u00e1le \u010do u\u010di\u0165. <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=\"Kto m\u00e1 najr\u00fdchlej\u0161\u00ed metabolizmus?\" class=\"wp-image-291942\" width=\"843\" height=\"563\" title=\"Kto m\u00e1 najr\u00fdchlej\u0161\u00ed metabolizmus?\" 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 prvom roku \u017eivota sa n\u00e1\u0161 metabolizmus ka\u017ed\u00fdm rokom a\u017e do 20 rokov prirodzene spoma\u013euje priemerne o 3 %<\/h3>\n\n\n\n<p>V obdob\u00ed dospievania vedci s\u00edce pozorovali zv\u00fd\u0161enie energetick\u00e9ho v\u00fddaja, no ten bol  sp\u00f4soben\u00fd prirodzen\u00fdm rastom \u010dloveka. V\u00e4\u010d\u0161ia postava jednoducho sp\u00e1li viac energie. Pri prepo\u010dte energie na 1 kg hmotnosti maj\u00fa novorodenci st\u00e1le ve\u013ek\u00fd n\u00e1skok v r\u00fdchlosti metabolizmu.&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\u00fdch odborn\u00edkov v\u0161ak prekvapil energetick\u00fd v\u00fddaj v priebehu puberty, teda vo veku 10 \u2013 15 rokov. <\/strong>V tomto obdob\u00ed toti\u017e na\u0161e telo prech\u00e1dza mno\u017estvom zmien. V kr\u00e1tkom \u010dasovom \u00faseku vyrastieme o nieko\u013eko centimetrov. Chlapci maj\u00fa zrazu viac svalov a celkovo sa im men\u00ed tvar postavy. Diev\u010dat\u00e1m zase typicky rast\u00fa prsia a vplyvom horm\u00f3nov sa u nich objavuje prv\u00e1 men\u0161tru\u00e1cia. To je len mal\u00fd zlomok toho, \u010do v\u0161etko sa po\u010das puberty v na\u0161om tele odohr\u00e1va. Dokonca aj \u00fapln\u00fd laik by tak predpokladal, \u017ee v priebehu tohto dynamick\u00e9ho obdobia na\u0161e telo spa\u013euje kal\u00f3rie s r\u00fdchlos\u0165ou formuly. Na ve\u013ek\u00e9 prekvapenie v\u0161etk\u00fdch, vedci ni\u010d tak\u00e9 v tejto \u0161t\u00fadii nezistili. <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=\"wp-block-heading\">3. Od 20 do 60 rokov zost\u00e1va r\u00fdchlos\u0165 metabolizmu kon\u0161tantn\u00e1<\/h3>\n\n\n\n<p>Toto zistenie je pre mnoho \u013eud\u00ed takmer \u0161okuj\u00face. <strong>\u010casto obvi\u0148ovan\u00fd pomal\u00fd alebo rozbit\u00fd metabolizmus je preto v kauze nadbyto\u010dn\u00fdch k\u00edl z Vianoc 2016 nevinn\u00fd. <\/strong>A to nielen po tridsiatke, ale aj po \u0161tyridsiatke a p\u00e4\u0165desiatke. Kde teda h\u013eada\u0165 zloducha, ktor\u00fd sp\u00f4sobil, \u017ee si u\u017e neoble\u010dieme ve\u013ekos\u0165 S, ale XL? V na\u0161om \u017eivotnom \u0161t\u00fdle.<\/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\u00f4\u017eem ma\u0165 pomal\u00fd metabolizmus?\" class=\"wp-image-291958\" title=\"M\u00f4\u017eem ma\u0165 pomal\u00fd metabolizmus?\" 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>Urobme si tak\u00fd mal\u00fd n\u00e1vrat do minulosti. <strong>Zamyslime sa nad t\u00fdm, ako sme \u017eili a tr\u00e1vili vo\u013en\u00fd \u010das pred 5, 10, 15 alebo 20 rokmi. <\/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>Ko\u013eko hod\u00edn denne vtedy zabralo sedenie, ch\u00f4dza, \u0161port alebo in\u00e1 forma pohybu v porovnan\u00ed s dne\u0161kom? <\/li><li>\u010co jed\u00e1lni\u010dek? Jeme st\u00e1le pribli\u017ene rovnako alebo si doprajeme viac potrav\u00edn, ktor\u00e9 m\u00f4\u017eeme s pokojn\u00fdm svedom\u00edm ozna\u010di\u0165 ako nezdrav\u00e9, ale jednoducho si nem\u00f4\u017eeme pom\u00f4c\u0165? <\/li><li>Je n\u00e1\u0161 pitn\u00fd re\u017eim st\u00e1le rovnak\u00fd? Nepijeme n\u00e1hodou \u010dastej\u0161ie sladk\u00e9 alebo alkoholick\u00e9 n\u00e1poje? <\/li><li>V\u0161etky tieto faktory toti\u017e ovplyv\u0148uj\u00fa, ko\u013eko kal\u00f3ri\u00ed za de\u0148 prijmeme, ale aj sp\u00e1lime. Sta\u010dia mal\u00e9, \u010dasto dokonca takmer nepostrehnute\u013en\u00e9 zmeny \u017eivotn\u00e9ho \u0161t\u00fdlu, ktor\u00e9 ved\u00fa k pozit\u00edvnej energetickej bilancii (viac energie prijmeme, ne\u017e sp\u00e1lime). A t\u00e1 jednoducho sp\u00f4sob\u00ed priberanie na v\u00e1he. <span style=\"color: #ff6600\" class=\"tadv-color\">[1]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V skupine \u00fa\u010dastn\u00ed\u010dok star\u0161\u00edch ako 20 rokov vedci sledovali <strong>energetick\u00fd v\u00fddaj tehotn\u00fdch \u017eien<\/strong>. U nich by sa dalo takisto predpoklada\u0165, \u017ee bud\u00fa ma\u0165 z d\u00f4vodu v\u00fdvoja plodu zr\u00fdchlen\u00fd metabolizmus. To sa v\u0161ak ani v tomto pr\u00edpade nepotvrdilo. \u017deny v obdob\u00ed tehotenstva s\u00edce sp\u00e1lili viac kal\u00f3ri\u00ed, ale pod\u013ea vedcov to bolo sp\u00f4soben\u00e9 len t\u00fdm, \u017ee celkovo priberali na v\u00e1he.<\/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, ktor\u00e9 hovor\u00ed, \u017ee <strong>tehotn\u00e9 \u017eeny by mali jes\u0165 za dvoch, teda rozhodne neplat\u00ed<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Po \u0161es\u0165desiatke sa metabolizmus prirodzene spoma\u013euje o 0,7 % ka\u017ed\u00fdm rokom<\/h3>\n\n\n\n<p>Ani po dosiahnut\u00ed veku 60 rokov nedoch\u00e1dza k tak rap\u00eddnemu poklesu r\u00fdchlosti metabolizmu, ako by sme mohli o\u010dak\u00e1va\u0165. S ka\u017ed\u00fdm \u010fal\u0161\u00edm rokom je spomalenie metabolizmu pod\u013ea \u0161t\u00fadie priemerne o 0,7 %. <strong>Tento pokles je sp\u00f4soben\u00fd hlavne zmenami v \u013eudskom tele<\/strong>, ktor\u00e9 sa s t\u00fdmto obdob\u00edm \u017eivota sp\u00e1jaj\u00fa. V 60 rokoch sme typicky menej akt\u00edvni, str\u00e1came svalov\u00fa hmotu a na\u0161e telo nepotrebuje na fungovanie to\u013eko kal\u00f3ri\u00ed ako napr\u00edklad v dvadsiatke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takisto mitochondrie, bunkov\u00e9 elektr\u00e1rne vyr\u00e1baj\u00face energiu, u\u017e maj\u00fa svoje najlep\u0161ie roky za sebou. S vekom sa objavuj\u00fa aj zmeny v mno\u017estve horm\u00f3nov koluj\u00facich v krvi. Organizmus u\u017e typicky nevyr\u00e1ba to\u013eko rastov\u00e9ho horm\u00f3nu, inzul\u00ednu, estrog\u00e9nu alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/priznaky-nizkej-hladiny-testosteronu-a-ako-s-nou-bojovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">testoster\u00f3nu<\/a>. To v\u0161etko m\u00f4\u017ee vies\u0165 k tomu, \u017ee <strong>po prekro\u010den\u00ed prahu dev\u00e4\u0165desiatky m\u00e1me asi o 26 % ni\u017e\u0161\u00ed energetick\u00fd v\u00fddaj, ako to bolo v p\u00e4\u0165desiatich rokoch<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto zmeny je v\u0161ak mo\u017en\u00e9 spomali\u0165 pomocou \u017eivotn\u00e9ho \u0161t\u00fdlu. K tomu v\u00fdrazne pom\u00e1ha pravideln\u00e1 fyzick\u00e1 aktivita a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kvalitn\u00e1 zdrav\u00e1 strava<\/a>. V r\u00e1mci \u0161portovania je ide\u00e1lom kombin\u00e1cia silov\u00e9ho tr\u00e9ningu a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kardia<\/a>. Tieto aktivity toti\u017e podporuj\u00fa udr\u017eanie svalovej hmoty, spr\u00e1vnu funkciu srdca, p\u013e\u00fac a tie\u017e priaznivo p\u00f4sobia na hormon\u00e1lny syst\u00e9m, ktor\u00fd je d\u00f4le\u017eit\u00fd pre celkov\u00e9 zdravie. <span class=\"tadv-color\" style=\"color: #ff6600\">[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_vziat_z_vysledkov_tejto_studie\"><\/span>\u010co si vzia\u0165 z v\u00fdsledkov tejto \u0161t\u00fadie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Takisto ako my za\u017e\u00edvame r\u00f4zne \u017eivotn\u00e9 etapy, men\u00ed sa aj n\u00e1\u0161 jed\u00e1lni\u010dek, fyzick\u00e1 aktivita a s t\u00fdm s\u00favisiaca energetick\u00e1 potreba. <strong>Prib\u00fadaj\u00face roky sa v\u0161ak na funkcii metabolizmu podpisuj\u00fa minim\u00e1lne.<\/strong> Tak\u017ee za kil\u00e1 navy\u0161e, ktor\u00e9 sa n\u00e1m za posledn\u00fd rok podarilo nabra\u0165, nem\u00f4\u017ee pokazen\u00fd alebo spomalen\u00fd metabolizmus \u010di genetick\u00e1 vada, ale sk\u00f4r zmena v \u017eivotnom \u0161t\u00fdle. Na to je potrebn\u00e9 myslie\u0165 pred t\u00fdm, ako sa zase za\u010dneme s\u0165a\u017eova\u0165, ak\u00e9 je \u0165a\u017ek\u00e9 si po tridsiatke udr\u017ea\u0165 pekn\u00fa postavu.<\/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=\"\u010co sp\u00f4sobuje spomalenie metabolizmu?\" class=\"wp-image-291972\" width=\"843\" height=\"562\" title=\"\u010co sp\u00f4sobuje spomalenie metabolizmu?\" 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_vsetko_ovplyvnuje_rychlost_metabolizmu\"><\/span>\u010co v\u0161etko ovplyv\u0148uje r\u00fdchlos\u0165 metabolizmu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161e telo potrebuje dostato\u010dn\u00e9 mno\u017estvo energie na zachovanie a spr\u00e1vne fungovanie v\u0161etk\u00fdch procesov, v\u010faka ktor\u00fdm dok\u00e1\u017eeme d\u00fdcha\u0165, prem\u00fd\u0161\u013ea\u0165, tr\u00e1vi\u0165 jedlo, chodi\u0165 alebo napr\u00edklad dv\u00edha\u0165 \u010dinky. <strong>Celkov\u00fd energetick\u00fd v\u00fddaj je teda bal\u00ed\u010dek v\u0161etk\u00fdch sp\u00e1len\u00fdch kal\u00f3ri\u00ed, ktor\u00e9 telo vyu\u017eije za 24 hod\u00edn<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00fdch zlo\u017eiek metabolizmu:<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Baz\u00e1lny metabolizmus<\/strong><\/a> \u2013 energia, ktor\u00fa na\u0161e telo potrebuje na zachovanie z\u00e1kladn\u00fdch \u017eivotn\u00fdch funkci\u00ed, ako je d\u00fdchanie alebo srdcov\u00e1 \u010dinnos\u0165 po\u010das sp\u00e1nku \u010di hlbok\u00e9ho odpo\u010dinku. Jeho hodnotu si m\u00f4\u017eeme jednoducho vypo\u010d\u00edta\u0165 pomocou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/bmr-kalkulacka\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">online kalkula\u010dky baz\u00e1lneho metabolizmu<\/a>.<\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pokojov\u00fd metabolizmus<\/strong><\/a> \u2013 energia nutn\u00e1 na zachovanie z\u00e1kladn\u00fdch \u017eivotn\u00fdch funkci\u00ed v pokoji bez \u010fal\u0161\u00edch aktiv\u00edt predstavuje 60 \u2013 75 % v\u00fddaja.<\/li><li><strong>Termick\u00fd efekt stravy <\/strong>\u2013 energia potrebn\u00e1 na tr\u00e1venie jedla predstavuje priemerne 10 % celkov\u00e9ho energetick\u00e9ho v\u00fddaja.<\/li><li><strong>Termick\u00fd efekt be\u017en\u00fdch denn\u00fdch aktiv\u00edt alebo <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-pri-chudnuti-tym-najdolezitejsim-faktorom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>NEAT<\/strong><\/a> \u2013 predstavuje energiu, ktor\u00e1 je potrebn\u00e1 na ne\u0161portov\u00e9 pohybov\u00e9 aktivity, ako je ch\u00f4dza do pr\u00e1ce, pr\u00edprava jedla alebo \u010distenie zubov. Priemerne ide o 15 % v\u00fddaja.<\/li><li><strong>Termick\u00fd efekt aktivity <\/strong>\u2013 energia spotrebovan\u00e1 po\u010das z\u00e1mernej fyzickej aktivity, ako je tr\u00e9ning, beh, jazda na bicykli a pod., priemerne predstavuje 5 % v\u00fddaja.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>R\u00fdchlos\u0165 metabolizmu ovplyv\u0148uj\u00fa okrem veku aj \u010fal\u0161ie faktory, ako je telesn\u00e1 hmotnos\u0165 a v\u00fd\u0161ka postavy, mno\u017estvo svalovej hmoty, genetika, hormon\u00e1lne prostredie, teplota okolia a tie\u017e zlo\u017eenie stravy. <strong>Niektor\u00e9 tieto zlo\u017eky m\u00f4\u017eeme sami ovplyvni\u0165<\/strong>, a tak pomocou zmien v \u017eivotnom \u0161t\u00fdle m\u00f4\u017eeme zr\u00fdchli\u0165 n\u00e1\u0161 metabolizmus. Ke\u010f budeme viac \u0161portova\u0165 a viac sa cez de\u0148 h\u00fdba\u0165, jednoducho ovplyvn\u00edme dve z\u00e1kladn\u00e9 zlo\u017eky metabolizmu v n\u00e1\u0161 prospech. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si mysl\u00edte, \u017ee m\u00e1te spomalen\u00fd metabolizmus, rozh\u00fdbte ho pre\u010d\u00edtan\u00edm n\u00e1\u0161ho \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>M\u00f4\u017eem ma\u0165 spomalen\u00fd alebo zni\u010den\u00fd metabolizmus? 5 tipov, ako ho zr\u00fdchli\u0165<\/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=\"\u010co ovplyv\u0148uje r\u00fdchlos\u0165 metabolizmu?\" class=\"wp-image-291986\" width=\"843\" height=\"562\" title=\"\u010co ovplyv\u0148uje r\u00fdchlos\u0165 metabolizmu?\" 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=\"Ako_zrychlit_metabolizmus_a_udrzat_si_hmotnost_alebo_schudnut\"><\/span>Ako zr\u00fdchli\u0165 metabolizmus a udr\u017ea\u0165 si hmotnos\u0165 alebo schudn\u00fa\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Metabolizmus nezr\u00fdchlime pit\u00edm <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/detoxikacia-ocista-zmeni-vam-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">detoxika\u010dn\u00fdch \u0161tiav<\/a>, z\u00e1zra\u010dn\u00fdmi pilulkami ani behan\u00edm po l\u00fake bos\u00ed po\u010das splnu mesiaca. \u00da\u010dinnej\u0161ie bude, ke\u010f za\u010dneme pravidelne cvi\u010di\u0165, kvalitnej\u0161ie jes\u0165 a dostato\u010dne odpo\u010d\u00edva\u0165. Nemus\u00edme robi\u0165 \u017eiadne radik\u00e1lne zmeny zo d\u0148a na de\u0148, ale jednoducho sa sta\u010d\u00ed postupn\u00fdmi krokmi dosta\u0165 k udr\u017eate\u013en\u00e9mu \u017eivotn\u00e9mu \u0161t\u00fdlu, ktor\u00fd n\u00e1s sk\u00f4r alebo nesk\u00f4r dovedie do cie\u013ea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete schudn\u00fa\u0165 a v\u0161etko si u\u013eah\u010di\u0165, nemali by ste si necha\u0165 ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/jednoduche-zaklady-chudnutia-budete-prekvapeni-co-je-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jednoduch\u00e9 z\u00e1klady chudnutia: Budete prekvapen\u00ed, \u010do je naozaj d\u00f4le\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. Jed\u00e1lni\u010dek na chudnutie alebo priberanie<\/h3>\n\n\n\n<p>Pri chudnut\u00ed alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-zdravo-pribrat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">naberan\u00ed<\/a> sa v\u00e4\u010d\u0161inou nezaob\u00eddeme bez zmeny v jed\u00e1lni\u010dku. Najsk\u00f4r budeme musie\u0165 obmedzi\u0165 no\u010dn\u00e9 n\u00e1jazdy na komoru, ktor\u00e9 kon\u010dia konzum\u00e1ciou bal\u00ed\u010dka \u010dipsov alebo v\u00edkendov\u00fd re\u017eim, ke\u010f sa doslova odtrhneme z re\u0165aze.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pri chudnut\u00ed je toti\u017e nutn\u00e9 zn\u00ed\u017ei\u0165 energetick\u00fd pr\u00edjem <\/strong>a naopak, pri naberan\u00ed ho zase zv\u00fd\u0161i\u0165. Perfektne funguje <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/jednoduchy-navod-ako-pocitat-kalorie-a-dosiahnut-tak-svoje-ciele\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">po\u010d\u00edtanie kal\u00f3ri\u00ed<\/a>, ktor\u00e9 n\u00e1s m\u00f4\u017ee nau\u010di\u0165, ko\u013eko m\u00e1me jes\u0165 vlo\u010diek na ra\u0148ajky, ko\u013eko m\u00e4sa na obed alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ara\u0161idov\u00e9ho masla<\/a> s jablkom na desiatu. Pod\u013ea \u013eahko upraven\u00e9ho jed\u00e1lni\u010dka sa sna\u017e\u00edme jes\u0165 nieko\u013eko t\u00fd\u017ed\u0148ov a potom vyhodnot\u00edme, \u010di n\u00e1m prin\u00e1\u0161a v\u00fdsledky v podobe zmeny telesnej hmotnosti a telesn\u00fdch obvodov. K\u013e\u00fa\u010dov\u00e9 je takisto jeho dlhodob\u00e9 dodr\u017eiavanie. Nie je to toti\u017e di\u00e9ta na t\u00fd\u017ede\u0148 ani mesiac. Aby sme si udr\u017eali v\u00fdsledky, bude pravdepodobne nutn\u00e9 ur\u010dit\u00e9 zmeny v jed\u00e1lni\u010dku dodr\u017eiava\u0165 celo\u017eivotne.<\/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 pr\u00edjmu, vr\u00e1tane mno\u017estva bielkov\u00edn, tukov a sacharidov v strave, v\u00e1m pom\u00f4\u017ee n\u00e1\u0161 \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 vypo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn na chudnutie alebo naberanie svalov?<\/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=\"Ako sa za\u010da\u0165 viac h\u00fdba\u0165?\" class=\"wp-image-292000\" title=\"Ako sa za\u010da\u0165 viac h\u00fdba\u0165?\" 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. Viac pohybu po\u010das d\u0148a<\/h3>\n\n\n\n<p>Men\u0161ie mno\u017estvo pohybu v priebehu d\u0148a je tak\u00fdm nen\u00e1padn\u00fdm vinn\u00edkom priberania. Sta\u010d\u00ed, ak vymen\u00edme kancel\u00e1riu za home office a odpadne n\u00e1m cesta do pr\u00e1ce a z pr\u00e1ce. To v\u0161etko sa spo\u010d\u00edta, a aj napriek tomu, \u017ee sme si doposia\u013e udr\u017eiavali hmotnos\u0165, zrazu sp\u00e1lime menej kal\u00f3ri\u00ed, ne\u017e prijmeme, a tak za\u010dneme pomaly pribera\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rie\u0161en\u00edm je zosta\u0165 akt\u00edvni, aj ke\u010f pracujeme z domu a m\u00e1me sedav\u00e9 zamestnanie<\/strong>. R\u00e1no sa prejdeme napr\u00edklad po k\u00e1vu alebo \u010derstv\u00e9 pe\u010divo a v priebehu pracovn\u00e9ho d\u0148a zarad\u00edme akt\u00edvne pauzy na pona\u0165ahovanie a rozh\u00fdbanie tela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takisto je potrebn\u00e9 prem\u00fd\u0161\u013ea\u0165, \u010di naozaj potrebujeme \u00eds\u0165 na n\u00e1kup autom alebo n\u00e1m sta\u010d\u00ed bicykel? <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Na bicykli<\/a> sp\u00e1lime nejak\u00e9 tie kal\u00f3rie, navy\u0161e \u0161etr\u00edme pr\u00edrodu. Kal\u00f3rie spa\u013eujeme napr\u00edklad aj pri varen\u00ed, um\u00fdvan\u00ed riadu alebo podlahy. Dom\u00e1ce pr\u00e1ce dok\u00e1\u017eu pekne zv\u00fd\u0161i\u0165 v\u00fddaj energie, tak\u017ee je na\u010dase si ich kone\u010dne ob\u013e\u00fabi\u0165. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Vedeli ste, \u017ee m\u00f4\u017eete schudn\u00fa\u0165 aj oby\u010dajnou ch\u00f4dzou? Ak sa zauj\u00edmate o tento sp\u00f4sob, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-rychlo-pomocou-chodze\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako r\u00fdchlo schudn\u00fa\u0165 pomocou ch\u00f4dze?<\/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. \u0160port, ktor\u00fd bav\u00ed a nie je len nutn\u00fdm zlom<\/h3>\n\n\n\n<p>Objavi\u0165 \u0161port, ktor\u00fd pre n\u00e1s bude z\u00e1bava, nielen nepr\u00edjemn\u00e1 nutnos\u0165, je ako v\u00fdhra v lot\u00e9rii. Ka\u017ed\u00fd nemus\u00ed nutne <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beha\u0165<\/a>, chodi\u0165 na crossfit alebo do posil\u0148ovne len preto, \u017ee je to pr\u00e1ve v m\u00f3de. <strong>Ide o to, aby sme si na\u0161li \u0161port, pri ktorom vydr\u017e\u00edme dlhodobo.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Len tak toti\u017e pr\u00eddu dlhodobo udr\u017eate\u013en\u00e9 v\u00fdsledky. Ak patr\u00edme medzi fan\u00fa\u0161ikov mierne a\u017e stredne intenz\u00edvnych pohybov\u00fdch aktiv\u00edt, bude pre n\u00e1s skvel\u00e1 r\u00fdchla ch\u00f4dza, beh, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-bezpecne-uzit-jazdu-na-bicykli-7-tipov-pre-zacinajucich-aj-pokrocilych-cyklistov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cyklistika<\/a> alebo power joga. V pr\u00edpade, \u017ee sa rad\u0161ej poriadne zapot\u00edme pri intenz\u00edvnej\u0161\u00edch \u0161portoch, m\u00f4\u017eeme sk\u00fasi\u0165 HIIT, kondi\u010dn\u00e9 skupinov\u00e9 lekcie alebo sk\u00e1kanie cez <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/chudnutie-narast-fyzickej-kondicie-a-8-dalsich-dovodov-preco-skakat-cez-svihadlo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161vihadlo<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite r\u00f4znymi \u0161portmi, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <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=\" (opens in a new tab)\"><strong>Ako schudn\u00fa\u0165 kilogram tuku a ko\u013eko energie sa v \u0148om vlastne ukr\u00fdva?<\/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\u010denie a silov\u00fd tr\u00e9ning<\/h3>\n\n\n\n<p>Posil\u0148ovanie je skvel\u00fdm n\u00e1strojom na udr\u017eanie a rast svalovej hmoty. T\u00e1 je toti\u017e metabolicky akt\u00edvnej\u0161ia ne\u017e napr\u00edklad tuk a na jej zachovanie na\u0161e telo spotrebuje viac energie. Sta\u010d\u00ed, ke\u010f si aspo\u0148 2-kr\u00e1t t\u00fd\u017edenne n\u00e1jdeme \u010das na posil\u0148ovanie s vlastnou v\u00e1hou, \u010dinkami, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-cvicit-so-zavesnym-posilnovacim-systemom-zoznamte-sa-s-ucinnymi-cvikmi-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">TRX<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/8-najlepsich-cvikov-s-kettlebellom-na-zadok-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebellom<\/a>. Po skon\u010den\u00ed silov\u00e9ho tr\u00e9ningu m\u00f4\u017eeme ma\u0165 navy\u0161e<strong> zr\u00fdchlen\u00fd metabolizmus e\u0161te na \u010fal\u0161\u00edch nieko\u013eko hod\u00edn, a tak spa\u013eova\u0165 kal\u00f3rie prakticky zadarmo<\/strong>. Pre vy\u0161\u0161\u00ed energetick\u00fd v\u00fddaj je preto posil\u0148ovanie ide\u00e1lnou aktivitou. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Ak v\u00e1s zauj\u00edma, ako cvi\u010di\u0165 pre \u010do najefekt\u00edvnej\u0161ie naberanie svalov, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ko\u013eko opakovan\u00ed je najlep\u0161ie cvi\u010di\u0165, ke\u010f chcete schudn\u00fa\u0165 alebo nabra\u0165 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\u00e9ning zr\u00fdch\u013euje metabolizmus\" class=\"wp-image-292014\" width=\"843\" height=\"562\" title=\"Silov\u00fd tr\u00e9ning zr\u00fdch\u013euje metabolizmus\" 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. Dostato\u010dn\u00e1 regener\u00e1cia a sp\u00e1nok<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Sp\u00e1nok<\/a> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-robit-ked-spanok-nezabera-zamerajte-sa-na-tychto-7-typov-odpocinku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">odpo\u010dinok<\/a> s\u00fa d\u00f4le\u017eit\u00e9 pre regener\u00e1ciu a z\u00edskanie nov\u00fdch s\u00edl do \u010fal\u0161ieho d\u0148a. Bez toho by sme sa \u0165a\u017eko niekam pos\u00favali. <strong>Sp\u00e1nok toti\u017e ovplyv\u0148uje aj metabolizmus<\/strong> skrz hladinu horm\u00f3nov a pri jeho nedostatku m\u00f4\u017ee d\u00f4js\u0165 k naru\u0161eniu hormon\u00e1lneho prostredia, t\u00fdm p\u00e1dom aj k negat\u00edvnemu ovplyvneniu metabolizmu. To je \u010fal\u0161\u00ed d\u00f4vod, pre\u010do si denne dopria\u0165 7 \u2013 9 hod\u00edn kvalitn\u00e9ho sp\u00e1nku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Regener\u00e1ciu m\u00f4\u017eeme podpori\u0165 aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mas\u00e1\u017enymi pom\u00f4ckami,<\/a> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">otu\u017eovan\u00edm<\/a> alebo stre\u010dingom. Ke\u010f za\u010d\u00edname s nie\u010d\u00edm nov\u00fdm, m\u00e1me tendenciu do toho sko\u010di\u0165 minim\u00e1lne na 200 %. To, \u017eia\u013e, ve\u013emi skoro kon\u010d\u00ed ne\u00faspechom. Preto je d\u00f4le\u017eit\u00e9 neprestreli\u0165 za\u010diatok a nevenova\u0165 v\u0161etok svoj \u010das \u0161portu, ale pravidelne zara\u010fova\u0165 dni vo\u013ena bez n\u00e1ro\u010dn\u00fdch tr\u00e9ningov a dostato\u010dne odpo\u010d\u00edva\u0165. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00e1nok m\u00f4\u017ee ovplyvni\u0165 nielen chudnutie, ale aj \u0161portov\u00fa v\u00fdkonnos\u0165 a \u010fal\u0161ie d\u00f4le\u017eit\u00e9 aspekty \u017eivota. Ak v\u00e1s v\u00fdznam sp\u00e1nku zauj\u00edma bli\u017e\u0161ie, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co sa stane s va\u0161\u00edm telom, ke\u010f 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=\"Ako podpori\u0165 regener\u00e1ciu?\" class=\"wp-image-292028\" width=\"843\" height=\"562\" title=\"Ako podpori\u0165 regener\u00e1ciu?\" 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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u010faka vcelku unik\u00e1tnej \u0161t\u00fadii o metabolizme u\u017e vieme, \u017ee<strong> vek s\u00e1m osebe m\u00e1 minim\u00e1lny vplyv na jeho r\u00fdchlos\u0165 a na spa\u013eovanie kal\u00f3ri\u00ed<\/strong>. Najv\u00e4\u010d\u0161iu \u00falohu zohr\u00e1va celkov\u00fd \u017eivotn\u00fd \u0161t\u00fdl, ktor\u00e9ho pevnou s\u00fa\u010das\u0165ou by mala by\u0165 zdrav\u00e1 strava s dostato\u010dn\u00fdm mno\u017estvom v\u0161etk\u00fdch \u017eiv\u00edn, pravideln\u00fd pohyb, \u0161port, sp\u00e1nok, odpo\u010dinok a mno\u017estvo \u010fal\u0161\u00edch faktorov \u017eivotn\u00e9ho \u0161t\u00fdlu. Tie toti\u017e dok\u00e1\u017eeme sami spo\u013eahlivo ovplyvni\u0165 a pomocou prospe\u0161n\u00fdch zmien m\u00f4\u017eeme za\u010da\u0165 chudn\u00fa\u0165 alebo nabera\u0165 svaly. Nemus\u00edme teda na\u0161u snahu o udr\u017eanie atrakt\u00edvnej postavy vzda\u0165 hne\u010f po tridsiatke alebo \u0161tyridsiatke. <strong>Ak&nbsp;<\/strong><strong>vezmeme bud\u00facnos\u0165 do vlastn\u00fdch r\u00fak<\/strong>, m\u00f4\u017eeme vyzera\u0165 skvele v ka\u017edom veku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozn\u00e1te niekoho, komu by mohol pom\u00f4c\u0165 tento \u010dl\u00e1nok? Tak nev\u00e1hajte a zdie\u013eajte ho so svojimi priate\u013emi.&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\u00f4\u017ee vek za to, \u017ee priber\u00e1me? V\u00fdsledky \u0161t\u00fadie medzin\u00e1rodn\u00e9ho kolekt\u00edvu vedcov zrejme v\u0161etk\u00fdch prekvapia. V \u010dl\u00e1nku v\u00e1m prezrad\u00edme aj to, ako zr\u00fdchli\u0165 metabolizmus.   <\/p>\n","protected":false},"author":129,"featured_media":291897,"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":[7],"tags":[6046,6073,6079,6082],"filter_section":[],"filter_attribute":[13046,13886],"class_list":{"0":"post-294134","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-chudnutie","9":"tag-metabolizmus","10":"tag-myty","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-stravovanie","13":"filter_attribute-zdravie-lifestyle","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>V akom veku doch\u00e1dza k spomaleniu metabolizmu? Ove\u013ea nesk\u00f4r, ako by sa mohlo predpoklada\u0165 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"M\u00f4\u017ee vek za pomal\u00fd alebo rozbit\u00fd metabolizmus? Nie tak \u00faplne. Od 20 do 60 rokov zost\u00e1va r\u00fdchlos\u0165 metabolizmu kon\u0161tantn\u00e1. V \u010dl\u00e1nku v\u00e1m prezrad\u00edme, ako zr\u00fdchli\u0165 v\u00e1\u0161 metabolizmus.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/v-akom-veku-dochadza-k-spomaleniu-metabolizmu-ovela-neskor-ako-by-sa-mohlo-predpokladat\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"V akom veku doch\u00e1dza k spomaleniu metabolizmu? Ove\u013ea nesk\u00f4r, ako by sa mohlo predpoklada\u0165 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"M\u00f4\u017ee vek za pomal\u00fd alebo rozbit\u00fd metabolizmus? Nie tak \u00faplne. Od 20 do 60 rokov zost\u00e1va r\u00fdchlos\u0165 metabolizmu kon\u0161tantn\u00e1. 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