{"id":315347,"date":"2020-11-02T14:06:00","date_gmt":"2020-11-02T13:06:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=315347"},"modified":"2023-10-06T14:00:35","modified_gmt":"2023-10-06T12:00:35","slug":"12-najlepsich-tipov-na-domaci-kardio-trening","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/12-najlepsich-tipov-na-domaci-kardio-trening\/","title":{"rendered":"12 najlep\u0161\u00edch tipov na dom\u00e1ci kardio tr\u00e9ning"},"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\/12-najlepsich-tipov-na-domaci-kardio-trening\/#Preco_robit_kardio\" title=\"Pre\u010do robi\u0165 kardio?\">Pre\u010do robi\u0165 kardio?<\/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\/12-najlepsich-tipov-na-domaci-kardio-trening\/#4_najdolezitejsie_benefity_kardia\" title=\"4 najd\u00f4le\u017eitej\u0161ie benefity kardia\">4 najd\u00f4le\u017eitej\u0161ie benefity kardia<\/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\/12-najlepsich-tipov-na-domaci-kardio-trening\/#1_Zlepsenie_zdravia\" title=\"1. Zlep\u0161enie zdravia\">1. Zlep\u0161enie zdravia<\/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\/12-najlepsich-tipov-na-domaci-kardio-trening\/#2_Zlepsenie_spanku\" title=\"2. Zlep\u0161enie sp\u00e1nku\">2. Zlep\u0161enie sp\u00e1nku<\/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\/12-najlepsich-tipov-na-domaci-kardio-trening\/#3_Chudnutie\" title=\"3. Chudnutie\">3. Chudnutie<\/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\/12-najlepsich-tipov-na-domaci-kardio-trening\/#4_Zlepsenie_vykonu_mozgu_a_nalady\" title=\"4. Zlep\u0161enie v\u00fdkonu mozgu a n\u00e1lady\">4. Zlep\u0161enie v\u00fdkonu mozgu a n\u00e1lady<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/12-najlepsich-tipov-na-domaci-kardio-trening\/#7_vyhod_domaceho_kardio_treningu\" title=\"7 v\u00fdhod dom\u00e1ceho kardio tr\u00e9ningu\">7 v\u00fdhod dom\u00e1ceho kardio tr\u00e9ningu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/12-najlepsich-tipov-na-domaci-kardio-trening\/#12_tipov_na_domaci_kardio_trening\" title=\"12 tipov na dom\u00e1ci kardio tr\u00e9ning\">12 tipov na dom\u00e1ci kardio tr\u00e9ning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/12-najlepsich-tipov-na-domaci-kardio-trening\/#1_Skakanie_cez_svihadlo\" title=\"1. Sk\u00e1kanie cez \u0161vihadlo\">1. Sk\u00e1kanie cez \u0161vihadlo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/12-najlepsich-tipov-na-domaci-kardio-trening\/#2_Poskoky_%E2%80%93_predkopavanie_zakopavanie_vysoke_vyskoky\" title=\"2. Poskoky &#8211; predkop\u00e1vanie, zakop\u00e1vanie, vysok\u00e9 v\u00fdskoky\">2. Poskoky &#8211; predkop\u00e1vanie, zakop\u00e1vanie, vysok\u00e9 v\u00fdskoky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/12-najlepsich-tipov-na-domaci-kardio-trening\/#3_Jogging\" title=\"3. Jogging\">3. Jogging<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/12-najlepsich-tipov-na-domaci-kardio-trening\/#4_Jumping_jack_alebo_panak\" title=\"4. Jumping jack alebo pan\u00e1k\">4. Jumping jack alebo pan\u00e1k<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/12-najlepsich-tipov-na-domaci-kardio-trening\/#5_Burpees_alebo_anglicaky\" title=\"5. Burpees alebo angli\u010d\u00e1ky\">5. Burpees alebo angli\u010d\u00e1ky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.sk\/blog\/12-najlepsich-tipov-na-domaci-kardio-trening\/#6_Klzave_cviky\" title=\"6. K\u013azav\u00e9 cviky\">6. K\u013azav\u00e9 cviky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.sk\/blog\/12-najlepsich-tipov-na-domaci-kardio-trening\/#7_Cviky_s_vlastnou_vahou\" title=\"7. Cviky s vlastnou v\u00e1hou\">7. Cviky s vlastnou v\u00e1hou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.sk\/blog\/12-najlepsich-tipov-na-domaci-kardio-trening\/#8_Box\" title=\"8. Box\">8. Box<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.sk\/blog\/12-najlepsich-tipov-na-domaci-kardio-trening\/#9_Celomotoricky_Jacikov_test\" title=\"9. Celomotorick\u00fd Jac\u00edkov test\">9. Celomotorick\u00fd Jac\u00edkov test<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.sk\/blog\/12-najlepsich-tipov-na-domaci-kardio-trening\/#10_Tanec\" title=\"10. Tanec\">10. Tanec<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.sk\/blog\/12-najlepsich-tipov-na-domaci-kardio-trening\/#11_Fitness_upratovanie\" title=\"11. Fitness upratovanie\">11. Fitness upratovanie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/gymbeam.sk\/blog\/12-najlepsich-tipov-na-domaci-kardio-trening\/#12_Bonusovy_tip_%E2%80%93_sex\" title=\"12. Bonusov\u00fd tip &#8211; sex\">12. Bonusov\u00fd tip &#8211; sex<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/gymbeam.sk\/blog\/12-najlepsich-tipov-na-domaci-kardio-trening\/#Kolko_kalorii_mozeme_kardiom_spalit\" title=\"Ko\u013eko kal\u00f3ri\u00ed m\u00f4\u017eeme kardiom sp\u00e1li\u0165?\">Ko\u013eko kal\u00f3ri\u00ed m\u00f4\u017eeme kardiom sp\u00e1li\u0165?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/gymbeam.sk\/blog\/12-najlepsich-tipov-na-domaci-kardio-trening\/#Co_si_z_toho_zapamatat\" title=\"\u010co si z toho zapam\u00e4ta\u0165?\">\u010co si z toho zapam\u00e4ta\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ke\u010f sa povie kardio, ur\u010dite v\u00e1m napadne mnoho strojov, na ktor\u00fdch ho m\u00f4\u017eete praktizova\u0165 &#8211; rotoped, orbitrek, veslovac\u00ed trena\u017e\u00e9r, stepper a ve\u013ea \u010fal\u0161\u00edch, ktor\u00e9 be\u017ene vo fitku vyu\u017e\u00edvate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj von m\u00e1te ve\u013ea mo\u017enost\u00ed, ako tento typ tr\u00e9ningu vykon\u00e1va\u0165. M\u00f4\u017eete nasadn\u00fa\u0165 na bicykel, \u00eds\u0165 sa kor\u010du\u013eova\u0165, zabeha\u0165 si, alebo si zajazdi\u0165 na kolobe\u017eke. \u010co v\u0161ak robi\u0165, ke\u010f s\u00fa fitk\u00e1 zavret\u00e9 a vonku je tak \u0161karedo, \u017ee na \u0161port v da\u017edi a vetre nechcete ani pomyslie\u0165?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tom pr\u00edpade je tu u\u017e len jedno rie\u0161enie &#8211; <strong>dom\u00e1ci kardio tr\u00e9ning<\/strong>. Neviete ako na to? V dne\u0161nom \u010dl\u00e1nku si predstav\u00edme <strong>12 sp\u00f4sobov, ako si kvalitne zacvi\u010di\u0165 aj v pohodl\u00ed ob\u00fdva\u010dky.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Preco_robit_kardio\"><\/span>Pre\u010do robi\u0165 kardio?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najprv si v\u0161ak povieme, \u010do pojem kardio vlastne znamen\u00e1, a pre\u010do by v\u00e1s tento typ aktivity mal zauj\u00edma\u0165. Kardio vo fitness svete reprezentuje dlh\u0161ietrvaj\u00face vytrvalostn\u00e9 aktivity. Niekedy sa ozna\u010duj\u00fa aj ako aer\u00f3bne aktivity. Pod\u013ea zdravotn\u00edckych odpor\u00fa\u010dan\u00ed by sme mali ka\u017ed\u00fd t\u00fd\u017ede\u0148 absolvova\u0165 minim\u00e1lne <strong>150-min\u00fatov\u00fa aktivitu strednej intenzity alebo 75-min\u00fatov\u00fa aktivitu vysokej intenzity<\/strong>. Ak sa budete pravidelne venova\u0165 aktivite, m\u00f4\u017eete postupne poci\u0165ova\u0165 <strong>zlep\u0161enie zdravia<\/strong> a v\u0161eobecnej <strong>kvality \u017eivota<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"4_najdolezitejsie_benefity_kardia\"><\/span>4 najd\u00f4le\u017eitej\u0161ie benefity kardia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Zlepsenie_zdravia\"><\/span>1. Zlep\u0161enie zdravia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"978\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-978x1124.jpg\" alt=\"Zdravotn\u00e9 benefity kardia\" class=\"wp-image-192845\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-978x1124.jpg 978w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-348x400.jpg 348w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-1336x1536.jpg 1336w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-1782x2048.jpg 1782w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1.jpg 1795w\" sizes=\"auto, (max-width: 978px) 100vw, 978px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:81px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravidelnou aktivitou sa zlep\u0161\u00ed v\u00e1\u0161 kardiovaskul\u00e1rny syst\u00e9m, \u010do sa m\u00f4\u017ee prejavi\u0165 napr\u00edklad <strong>zn\u00ed\u017een\u00edm krvn\u00e9ho tlaku alebo rizika infarktu<\/strong>. Taktie\u017e d\u00f4jde k zlep\u0161eniu &#8220;ekonomiky&#8221; pr\u00e1ce srdca. Ak budeme na\u0161e srdce tr\u00e9nova\u0165, bude schopn\u00e9 pre\u010derpa\u0165 rovnak\u00e9 mno\u017estvo krvi pomocou men\u0161ieho mno\u017estva \u00faderov. T\u00fdm mu m\u00f4\u017eeme zjednodu\u0161i\u0165 pr\u00e1cu, ale aj pred\u013a\u017ei\u0165 \u017eivotnos\u0165.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [3]<\/span><\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takisto v\u00e1m m\u00f4\u017ee<strong> klesn\u00fa\u0165 aj riziko vzniku rakoviny <\/strong>mo\u010dov\u00e9ho mech\u00fara, prsn\u00edkov, hrub\u00e9ho \u010dreva \u010di \u017eal\u00fadka. Nielen cukrovk\u00e1ri ocenia pozit\u00edvny vplyv pohybu na <strong>regul\u00e1ciu hladiny cukru<\/strong> v krvi. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2] [4] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zo zdravotnej str\u00e1nky m\u00e1 kardio <strong>pozit\u00edvny vplyv aj na imunitu<\/strong>. Ak zarad\u00edte primeran\u00e9 d\u00e1vky aktivity a nech\u00e1te telo dostato\u010dne regenerova\u0165, posiln\u00edte svoju obranyschopnos\u0165 a budete odolnej\u0161\u00ed vo\u010di v\u00edrusom a bakt\u00e9ri\u00e1m. Takisto m\u00f4\u017ee <strong>pom\u00f4c\u0165 aj astmatikom<\/strong>, preto\u017ee dok\u00e1\u017ee zn\u00ed\u017ei\u0165 frekvenciu a silu astmatick\u00fdch z\u00e1chvatov. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [6] [7]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Zlepsenie_spanku\"><\/span>2. Zlep\u0161enie sp\u00e1nku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kardiovaskul\u00e1rny tr\u00e9ning m\u00e1 pozit\u00edvny vplyv nielen na zdravie, ale aj na sp\u00e1nok. Sved\u010dia o tom v\u00fdsledky \u0161t\u00fadie, ktor\u00e1 sa zamerala na jedincov s chronick\u00fdmi sp\u00e1nkov\u00fdmi probl\u00e9mami. \u00da\u010dastn\u00edci sa venovali pravideln\u00e9mu vytrvalostn\u00e9mu tr\u00e9ningu a potom vypl\u0148ovali dotazn\u00edk, ktor\u00fd sa t\u00fdkal ich pocitov. Okrem <strong>dlh\u0161ieho a kvalitnej\u0161ieho sp\u00e1nku<\/strong> uv\u00e1dzali aj \u010fal\u0161ie benefity, ako je napr\u00edklad <strong>zlep\u0161enie bdelosti a vitality<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Treba v\u0161ak poveda\u0165, \u017ee zasp\u00e1vanie a kvalita sp\u00e1ku s\u00fa ve\u013emi individu\u00e1lne. V\u0161eobecne v\u0161ak plat\u00ed, \u017ee by ste nemali cvi\u010di\u0165 menej ako hodinu predt\u00fdm, ne\u017e idete spa\u0165. Ak m\u00e1te probl\u00e9my so zasp\u00e1van\u00edm, je vhodn\u00e9 kardio aktivitu a v\u0161eobecne aj \u0161port ukon\u010di\u0165 <strong>najnesk\u00f4r 3 hodiny predt\u00fdm ako si \u013eahnete spa\u0165<\/strong>, inak hroz\u00ed, \u017ee budete pozera\u0165 do stropu a po\u010d\u00edta\u0165 ove\u010dky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Chudnutie\"><\/span>3. Chudnutie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Asi ka\u017ed\u00fd je u\u017e obozn\u00e1men\u00fd so skuto\u010dnos\u0165ou, \u017ee <strong>pohybom spa\u013eujeme kal\u00f3rie<\/strong>, \u010do m\u00f4\u017ee v kone\u010dnom d\u00f4sledku vies\u0165 k chudnutiu. Sk\u00f4r je v\u0161ak potrebn\u00e9 poveda\u0165, ako m\u00f4\u017ee kardio ovplyvni\u0165 zhadzovanie kilogramov. V\u00fdskumn\u00edk Donnelly s t\u00edmom zhroma\u017edil 141 \u013eud\u00ed s nadv\u00e1hou alebo obezitou. T\u00ed mali za \u00falohu po\u010das desiatich mesiacov \u017ei\u0165 rovnako ako doteraz s t\u00fdm rozdielom, \u017ee mali navy\u0161e <strong>p\u00e4\u0165kr\u00e1t t\u00fd\u017edenne vykon\u00e1va\u0165 aer\u00f3bnu aktivitu (kardio)<\/strong>, pri ktorej sp\u00e1lili 400 &#8211; 600 kcal. Mohli sa najes\u0165 do s\u00fdtosti, nemali stanoven\u00fd presn\u00fd stravovac\u00ed re\u017eim. V\u00fdsledky uk\u00e1zali \u0161tatisticky v\u00fdznamn\u00fa zmenu hmotnosti, \u0161lo o <strong>zhodenie pribli\u017ene 5 % v\u00e1hy<\/strong> \u00fa\u010dastn\u00edkov. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niekomu m\u00f4\u017ee pripada\u0165 5 %-n\u00e1 strata hmotnosti n\u00edzka. Je v\u0161ak potrebn\u00e9 prihliadnu\u0165 aj na to, \u017ee \u00fa\u010dastn\u00edci mali povolen\u00e9 tzv. ad libitum, teda \u013eubovo\u013enos\u0165. Ak si v\u0161ak k d\u00e1vke kardia uprav\u00edte aj kalorick\u00fd pr\u00edjem, v\u00fdsledky na seba nenechaj\u00fa dlho \u010daka\u0165.<\/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 is-style-default\">Ako si upravi\u0165 pr\u00edjem kal\u00f3ri\u00ed, ke\u010f chcem chudn\u00fa\u0165?<\/h3>\n\n\n\n<p>Ako pr\u00edklad m\u00f4\u017eeme uvies\u0165 osobu, ktor\u00e1 m\u00e1 <strong>170 cm a v\u00e1\u017ei 80 kg<\/strong>, hovorme jej napr\u00edklad Petra. V tomto pr\u00edpade m\u00e1 nadv\u00e1hu, takisto ako aj niektor\u00ed \u00fa\u010dastn\u00edci predch\u00e1dzaj\u00facej \u0161t\u00fadie. Povedzme, \u017ee u\u017e ani nechudne, ani nepriber\u00e1, jednoducho si svoju v\u00e1hu udr\u017eiava aktu\u00e1lnym \u017eivotn\u00fdm \u0161t\u00fdlom.<\/p>\n\n\n\n<p>Ak by Petra \u017eila rovnako ako doteraz, a pridala by <strong>aer\u00f3bnu aktivitu p\u00e4\u0165kr\u00e1t t\u00fd\u017edenne<\/strong>, ktorou by sp\u00e1lila 500 kcal, zaistila by si tak t\u00fd\u017edenne \u00fabytok 2500 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">500 kcal by sp\u00e1lila Petra napr\u00edklad t\u00fdmito aktivitami: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>hodina pomal\u00e9ho behu r\u00fdchlos\u0165ou 6 km\/h<\/li>\n\n\n\n<li>hodina jazdy na bicykli r\u00fdchlos\u0165ou 15 km\/h po rovine<\/li>\n\n\n\n<li>hodina pl\u00e1vania vo\u013en\u00fdm \u0161t\u00fdlom &#8211; rekrea\u010dn\u00e9 tempo<\/li>\n\n\n\n<li>2 hodiny dom\u00e1cich pr\u00e1c<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak by sme po\u010d\u00edtali s t\u00fdm, \u017ee vydr\u017e\u00ed by\u0165 takto akt\u00edvna pol roka a nebrali do \u00favahy adapt\u00e1ciu tela a \u010fal\u0161ie ved\u013eaj\u0161ie faktory, ktor\u00e9 m\u00f4\u017eu tie\u017e vpl\u00fdva\u0165 na telesn\u00fa hmotnos\u0165, zist\u00edme, \u017ee <strong>za 6 mesiacov sp\u00e1li 65 000 kcal<\/strong>. Vzh\u013eadom na to, \u017ee kilo tuku m\u00e1 pribli\u017ene <strong>7700 kcal<\/strong>, vypo\u010d\u00edtame, \u017ee Petra <strong>za pol roka sp\u00e1lila pribli\u017ene 8,5 kg tuku<\/strong>, \u010d\u00edm sa dostala z nadv\u00e1hy na norm\u00e1lnu v\u00e1hu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na tomto pr\u00edklade vid\u00edme, \u017ee so spr\u00e1vne zvolen\u00fdm pohybom naozaj nie je zlo\u017eit\u00e9 zbavi\u0165 sa prebyto\u010dn\u00fdch k\u00edl. Treba na to \u00eds\u0165 <strong>systematicky a ne\u010daka\u0165 v\u00fdsledky hne\u010f<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Zlepsenie_vykonu_mozgu_a_nalady\"><\/span>4. Zlep\u0161enie v\u00fdkonu mozgu a n\u00e1lady<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"989\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/happy-1-989x1124.jpg\" alt=\"Zlep\u0161enie n\u00e1lady v\u010faka kardio tr\u00e9ningu\" class=\"wp-image-192889\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1-989x1124.jpg 989w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1-352x400.jpg 352w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1-1352x1536.jpg 1352w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1.jpg 1761w\" sizes=\"auto, (max-width: 989px) 100vw, 989px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:102px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak\u00fd vplyv m\u00e1 kardio aktivita na na\u0161e kognit\u00edvne funkcie sk\u00famal so svoj\u00edm t\u00edmom napr\u00edklad Colcombe, a to konkr\u00e9tne na vzorke 55 star\u0161\u00edch dospel\u00fdch. Po\u010das staroby obvykle doch\u00e1dza k v\u00fdrazn\u00e9mu poklesu hustoty tkan\u00edv, ktor\u00fd m\u00e1 za n\u00e1sledok \u00fapadok kognit\u00edvnych funkci\u00ed. Prostredn\u00edctvom magnetickej rezonancie vedci zistili, \u017ee <strong>pravideln\u00e1 aer\u00f3bna aktivita vedie k zmierneniu poklesu hustoty tkan\u00edv, a t\u00fdm k pomal\u0161iemu \u00fapadku kognit\u00edvnych funkci\u00ed v starobe<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [10]<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V s\u00favislosti s funkciou mozgu v\u0161ak nemus\u00edte vykon\u00e1va\u0165 kardio a\u017e v starobe. \u0164a\u017ei\u0165 z neho budete aj v mlad\u0161om veku. Ak v\u00e1s \u010dak\u00e1 n\u00e1ro\u010dn\u00e1 sk\u00fa\u0161ka alebo \u0165a\u017ek\u00fd de\u0148 v pr\u00e1ci, m\u00f4\u017ee v\u00e1m rann\u00e1 aktivita pom\u00f4c\u0165 k tomu, <strong>aby ste sa po\u010das d\u0148a lep\u0161ie s\u00fastredili<\/strong>. Rovnako tak si v\u010faka nej m\u00f4\u017eete popoludn\u00ed skvele vy\u010disti\u0165 hlavu od v\u0161etk\u00fdch starost\u00ed.<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s nie\u010do tr\u00e1pi alebo ste v strese, vysk\u00fa\u0161ajte hodinov\u00e9 kardio a uvid\u00edte, \u017ee sa hne\u010f <strong>budete c\u00edti\u0165 lep\u0161ie a probl\u00e9my bud\u00fa znesite\u013enej\u0161ie<\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_vyhod_domaceho_kardio_treningu\"><\/span>7 v\u00fdhod dom\u00e1ceho kardio tr\u00e9ningu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Predh\u00e1dzaj\u00face body v\u00e1s sn\u00e1\u010f u\u017e presved\u010dili o tom, \u017ee aerobn\u00e1 aktivita m\u00e1 mnoho pozit\u00edvnych dopadov na celkov\u00fa kvalitu v\u00e1\u0161ho \u017eivota.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">No a pre\u010do zvoli\u0165 pr\u00e1ve dom\u00e1ci kardio tr\u00e9ning?<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">U\u0161etr\u00edte \u010das<\/strong>, preto\u017ee nemus\u00edte nikam chodi\u0165.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">U\u0161etr\u00edte peniaze za vstup do fitka<\/strong>.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">U\u0161etr\u00edte peniaze za pom\u00f4cky<\/strong>. Zaob\u00eddete sa pokojne aj bez nich. Spestri\u0165 tr\u00e9ning si v\u0161ak m\u00f4\u017eete napr\u00edklad len <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/svihadla\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161vihadlom<\/a>, ktor\u00e9 v\u00e1s m\u00f4\u017ee st\u00e1\u0165 pribli\u017ene rovnako ako jeden a\u017e dva vstupy do fitka.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Nemus\u00edte rie\u0161i\u0165, \u010di pri tom vyzer\u00e1te dobre. Ak m\u00e1te pocit, \u017ee sa na v\u00e1s vo fitku neust\u00e1le niekto d\u00edva, doma v\u00e1s to tr\u00e1pi\u0165 nemus\u00ed.<\/strong><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Nemus\u00edte ma\u0165 strach zo zl\u00e9ho po\u010dasia<\/strong>. Je jedno, \u010di pr\u0161\u00ed alebo f\u00faka. Doma sa v\u00e1m bude cvi\u010di\u0165 st\u00e1le rovnako.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">M\u00f4\u017eete si pusti\u0165 nahlas hudbu<\/strong>, ktor\u00e1 sa p\u00e1\u010di v\u00e1m.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Nemus\u00edte ma\u0165 strach, \u017ee v\u00e1m niekto obsad\u00ed v\u00e1\u0161 cvi\u010debn\u00fd priestor alebo stroj<\/strong>.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S udr\u017ean\u00edm motiv\u00e1cie aj pri dom\u00e1com tr\u00e9ningu m\u00f4\u017ee pom\u00f4c\u0165 \u010dl\u00e1nok <a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/5-tipov-vdaka-ktorym-zostanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>5 tipov, v\u010faka ktor\u00fdm zostanete akt\u00edvni, motivovan\u00ed, a neprestanete cvi\u010di\u0165 ani doma<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"12_tipov_na_domaci_kardio_trening\"><\/span>12 tipov na dom\u00e1ci kardio tr\u00e9ning<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dom\u00e1ci aer\u00f3bny tr\u00e9ning m\u00e1 mnoho pod\u00f4b, <strong>m\u00f4\u017eete strieda\u0165 r\u00f4zne cviky, intenzitu a d\u013a\u017eku trvania<\/strong>, v\u010faka \u010domu sa v\u00e1m pon\u00faka nespo\u010detn\u00e9 mno\u017estvo r\u00f4znych mo\u017enost\u00ed prevedenia. Aby sme v\u00e1m za\u010diatky predsa len trochu u\u013eah\u010dili, vybrali sme pre v\u00e1s 12 r\u00f4znych mo\u017enost\u00ed, ako by dom\u00e1ci kardio tr\u00e9ning mohol vyzera\u0165. Pri ka\u017edej z\u00e1rove\u0148 <strong>uvedieme aj tzv. MET<\/strong>, \u010do je zjednodu\u0161ene jednotka vyjadruj\u00faca energiu, ktor\u00fa vyd\u00e1te konkr\u00e9tnou aktivitou vo vz\u0165ahu k sedeniu v pokoji. Ak m\u00e1 napr\u00edklad nejak\u00e1 aktivita MET 4, znamen\u00e1 to, \u017ee jej vykonan\u00edm vyd\u00e1me \u0161tyrikr\u00e1t viac kal\u00f3ri\u00ed, ako keby sme rovnak\u00fd \u010das len sedeli v pokoji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">1 MET sa teda rovn\u00e1 jednej hodine le\u017eania v pokoji<\/strong>. Aby sme pomocou METu zistili konkr\u00e9tny po\u010det kal\u00f3ri\u00ed, ktor\u00e9 za hodinu konkr\u00e9tnou aktivitou sp\u00e1lime, mus\u00edme ho <strong>vyn\u00e1sobi\u0165 svojou hmotnos\u0165ou<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Napr\u00edklad:<\/strong> Ak osoba v\u00e1\u017ei 50 kg a bude hodinu vykon\u00e1va\u0165 aktivitu, ktor\u00e1 m\u00e1 MET 10, sp\u00e1li za tento \u010das pribli\u017ene 500 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ko\u013eko kal\u00f3ri\u00ed teda sp\u00e1lite dom\u00e1cimi kardio aktivitami?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Skakanie_cez_svihadlo\"><\/span>1. Sk\u00e1kanie cez \u0161vihadlo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-749x1124.jpg\" alt=\"Dom\u00e1ce kardio - \u0161vihadlo\" class=\"wp-image-192903\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-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<div style=\"height:84px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/svihadla\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-rich-text-format-boundary=\"true\">\u0160vihadlo<\/a> je n\u00e1m z na\u0161ich detsk\u00fdch \u010dias ve\u013emi dobre zn\u00e1me. U\u017e v \u0161k\u00f4lke a \u0161kole vedia deti vyu\u017e\u00edva\u0165 t\u00fato fitness pom\u00f4cku. Priznajte sa v\u0161ak: Kedy ste naposledy sk\u00e1kali na \u0161vihadle vy? Pravdepodobne to u\u017e bude nejak\u00fd ten piatok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1me v\u0161ak pre v\u00e1s dobr\u00fa spr\u00e1vu. Sk\u00e1kanie cez \u0161vihadlo sa, rovnako ako napr\u00edklad jazda na bycikli, nezab\u00fada. Navy\u0161e, ide o naozaj efekt\u00edvny sp\u00f4sob, ako zahria\u0165 cel\u00e9 telo, <strong>don\u00fati\u0165 ho spa\u013eova\u0165<\/strong> a zlep\u0161i\u0165 si aj fyzi\u010dku. Niet preto divu, \u017ee je tento \u0161port tak\u00fd <strong>ob\u013e\u00faben\u00fd napr\u00edklad medzi boxermi a crossfi\u0165\u00e1kmi<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Mo\u017enost\u00ed ako sk\u00e1ka\u0165 cez \u0161vihadlo je mnoho:<\/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\">\n<li>sk\u00e1kanie s medziskokom<\/li>\n\n\n\n<li>sk\u00e1kanie v tempe bez medziskoku<\/li>\n\n\n\n<li>sk\u00e1kanie na jednej nohe<\/li>\n\n\n\n<li>sk\u00e1kanie simuluj\u00face beh na mieste cez \u0161vihadlo (striedenie n\u00f4h)<\/li>\n\n\n\n<li>sk\u00e1kanie tzv. vaj\u00ed\u010dka (skok s prekr\u00ed\u017een\u00fdmi rukami)<\/li>\n\n\n\n<li>dvojskoky<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zo za\u010diatku by sme odporu\u010dili sk\u00f4r jednoduch\u0161ie preskoky, aby ste si aktivitu osvie\u017eili a z\u00edskali istotu v jej vykon\u00e1van\u00ed. Postupom \u010dasu m\u00f4\u017eete prid\u00e1va\u0165 na intenzite a dopracova\u0165 sa do f\u00e1zy, ke\u010f budete strieda\u0165 dvojskoky s vaj\u00ed\u010dkom a sk\u00e1kan\u00edm na jednej nohe. Uvid\u00edte, \u017ee sa zo sk\u00e1kania cez \u0161vihadlo stane z\u00e1bava.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Hodnota MET:<\/strong> Sk\u00e1kanie cez \u0161vihadlo vo vy\u0161\u0161ej intenzite m\u00e1 pribli\u017ene <strong>MET 11.<\/strong><\/p>\n\n\n\n<p>V praxi to znamen\u00e1, \u017ee:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60-kilov\u00e1 \u017eena sp\u00e1li za hodinu priemerne <strong>660 kcal<\/strong><\/li>\n\n\n\n<li>80-kilov\u00fd mu\u017e sp\u00e1li za hodinu priemerne <strong>880 kcal<\/strong><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Poskoky_%E2%80%93_predkopavanie_zakopavanie_vysoke_vyskoky\"><\/span>2. Poskoky &#8211; predkop\u00e1vanie, zakop\u00e1vanie, vysok\u00e9 v\u00fdskoky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"924\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-1124x924.jpg\" alt=\"Dom\u00e1ci kardio tr\u00e9ning\" class=\"wp-image-193586\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-1124x924.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-400x329.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-1536x1263.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-2048x1684.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:90px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z detsk\u00fdch \u010dias isto pozn\u00e1te aj cviky, ktor\u00e9 sa pou\u017e\u00edvali na zahriatie po\u010das hod\u00edn telocviku. R\u00f4zne poskoky (napr. be\u017eeck\u00e9 abecedy) <strong>vyu\u017e\u00edvaj\u00fa aj \u0161portovci na rozpohybovanie tela <\/strong>pred tr\u00e9ningom \u010di z\u00e1pasom.<\/p>\n\n\n\n<div style=\"height:33px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">O ak\u00e9 cviky ide:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>predkop\u00e1vanie na mieste<\/li>\n\n\n\n<li>zakop\u00e1vanie na mieste<\/li>\n\n\n\n<li>sk\u00e1kanie na jednej nohe<\/li>\n\n\n\n<li>\u00faskoky do str\u00e1n<\/li>\n\n\n\n<li>odrazy z jednej nohy s vy\u0161vihnut\u00edm kolena<\/li>\n\n\n\n<li>v\u00fdskoky s nohami zno\u017emo, kolen\u00e1 \u010do najvy\u0161\u0161ie<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Variantov v\u00fdskokov a poskokov je mnoho. Aby v\u00e1s tr\u00e9ning bavil, m\u00f4\u017eete strieda\u0165 r\u00f4zne varianty, v\u010faka \u010domu v\u00e1m hodinka ubehne ako ni\u010d. Aj pri takom dom\u00e1com cvi\u010den\u00ed <strong>odpor\u00fa\u010dame ma\u0165 obut\u00e9 top\u00e1nky<\/strong>, ktor\u00e9 tlmia dopady, pr\u00edpadne doskakova\u0165 napr\u00edklad na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eku<\/a>, aby ste sa vyhli bolesti kolien.<\/p>\n\n\n\n<p>    <\/p>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Hodnota MET:<\/strong> Kombin\u00e1cia r\u00f4znych poskokov m\u00e1 pribli\u017ene <strong>MET 9.<\/strong><\/p>\n\n\n\n<p>V praxi to znamen\u00e1, \u017ee:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60-kilov\u00e1 \u017eena sp\u00e1li za hodinu priemerne <strong>540 kcal<\/strong><\/li>\n\n\n\n<li>80-kilov\u00fd mu\u017e sp\u00e1li za hodinu priemerne <strong>720 kcal<\/strong><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Jogging\"><\/span>3. Jogging<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jogging je druh \u0161portu, ktor\u00fd sme zvyknut\u00ed vykon\u00e1va\u0165 preva\u017ene v exteri\u00e9ri. Napadlo v\u00e1m v\u0161ak <strong>sk\u00fasi\u0165 jogging doma<\/strong>? Ak b\u00fdvate vo v\u00e4\u010d\u0161om dome, m\u00f4\u017eete ho pokojne vykon\u00e1va\u0165 pohybom po miestnostiach, napr\u00edklad pri <a class=\"ek-link ek-link\" href=\"https:\/\/www.audiolibrix.com\/cs\/Podcast\/527\/sk-gymbeam-fitness-academy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">po\u010d\u00favan\u00ed n\u00e1\u0161ho podcastu<\/a>. Ak b\u00fdvate v malom byte, m\u00f4\u017eete sk\u00fasi\u0165 jogging na mieste. Ke\u010f si k tomu pust\u00edte svoje <a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/c\/GymBeamsk\/videos\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ob\u013e\u00faben\u00e9 vide\u00e1 na YouTube<\/a> alebo seri\u00e1l na Netflixe, hodina v\u00e1m ute\u010die z\u00e1vratnou r\u00fdchlos\u0165ou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Hodnota Met:<\/strong> Jogging na mieste m\u00e1 pribli\u017ene <strong>MET 8.<\/strong><\/p>\n\n\n\n<p>V praxi to znamen\u00e1, \u017ee:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60-kilov\u00e1 \u017eena sp\u00e1li za hodinu priemerne <strong>480 kcal<\/strong><\/li>\n\n\n\n<li>80-kilov\u00fd mu\u017e sp\u00e1li za hodinu priemerne <strong>640 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Jumping_jack_alebo_panak\"><\/span>4. Jumping jack alebo pan\u00e1k<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento cvik nesmie ch\u00fdba\u0165 v \u017eiadnom youtubovom fitness videu. Svojich priaznivcov si na\u0161iel po celom svete. Nie je sa \u010domu divi\u0165, ide o cvik, ktor\u00fdm <strong>zapoj\u00edte cel\u00e9 telo<\/strong>. Hoci na prv\u00fd poh\u013ead vyzer\u00e1 jendoducho, ru\u010d\u00edme v\u00e1m za to, \u017ee si pri jeho dlh\u0161om cvi\u010den\u00ed poriadne zamak\u00e1te.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vykonanie je jednoduch\u00e9. Za\u010dneme postojom v pozore, nohy m\u00e1me pri sebe a ruky pozd\u013a\u017e tela. Vysko\u010d\u00edme a rozkro\u010d\u00edme nohy. S\u00fa\u010dasne s nohami dv\u00edhame ruky od tela nad hlavu. Ruky s\u00fa v jednej rovine s telom, nepredpa\u017eujeme. Pohyb sp\u00e4\u0165 je presne opa\u010dn\u00fd. Takto ho <strong>m\u00f4\u017eeme vykon\u00e1va\u0165 desiatky min\u00fat<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si chcete da\u0165 jumping jackom viac do tela, odpor\u00fa\u010dame <strong>strieda\u0165 napr\u00edklad min\u00fatu maxim\u00e1lneho nasadenia s dvoma min\u00fatami vo\u013enej\u0161ieho tempa<\/strong>. Uvid\u00edte, \u017ee v\u00e1m tr\u00e9ning r\u00fdchlej\u0161ie prejde.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Hodnota MET:<\/strong> Jumping jack m\u00e1 pribli\u017ene <strong>MET 8.<\/strong><\/p>\n\n\n\n<p>V praxi to znamen\u00e1, \u017ee:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60-kilov\u00e1 \u017eena sp\u00e1li za hodinu priemerne <strong>480 kcal<\/strong><\/li>\n\n\n\n<li>80-kilov\u00fd mu\u017e sp\u00e1li za hodinu priemerne <strong>640 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/panak-1124x749.jpg\" alt=\"Kardio tr\u00e9ning - jumping jacks\" class=\"wp-image-192933\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Burpees_alebo_anglicaky\"><\/span>5. Burpees alebo angli\u010d\u00e1ky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niektor\u00ed ich nezn\u00e1\u0161aj\u00fa, in\u00ed na ne nedaj\u00fa dopusti\u0165. \u00c1no, re\u010d je o <strong>angli\u010d\u00e1koch alebo burpees<\/strong>. Ak u\u017e patr\u00edte do ktor\u00e9hoko\u013evek t\u00edmu, ur\u010dite mi d\u00e1te za pravdu, \u017ee ide o ve\u013emi efekt\u00edvny cvik, ktor\u00fd zapoj\u00ed mnoho svalov\u00fdch parti\u00ed a pri itenz\u00edvnom vykon\u00e1van\u00ed dok\u00e1\u017ee <strong>pekne potr\u00e1pi\u0165 aj va\u0161u fyzi\u010dku<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ako na burpees?<\/strong> Za\u010dneme v z\u00e1kladnom postoji. Stoj\u00edme vzpriamene, s nohami na \u0161\u00edrku ramien, ruky d\u00e1me pozd\u013a\u017e tela. R\u00fdchlo ideme do drepu, ruky d\u00e1me na zem a nohami odsko\u010d\u00edme do planku. Potom nohami prisko\u010d\u00edme sp\u00e4\u0165 k telu a op\u00e4\u0165 sa narovn\u00e1me.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">T\u00fato z\u00e1kladn\u00fa variantu m\u00f4\u017eeme modifikova\u0165 mnoh\u00fdmi sp\u00f4sobmi:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>prid\u00e1me klik<\/li>\n\n\n\n<li>prid\u00e1me klik s tlesknut\u00edm<\/li>\n\n\n\n<li>ideme do planku, ktor\u00fd budeme dr\u017ea\u0165 iba na jednej nohe<\/li>\n\n\n\n<li>prid\u00e1me v planku viac pr\u00edskokov k ruk\u00e1m<\/li>\n\n\n\n<li>prid\u00e1me z\u00e1\u0165a\u017eov\u00fa vestu alebo batoh na chrb\u00e1t<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takisto ako v predch\u00e1dzaj\u00facich cvikoch, m\u00f4\u017eeme meni\u0165 intenzitu pod\u013ea potreby.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Hodnota MET:<\/strong> Burpees maj\u00fa pribli\u017ene <strong>MET 11.<\/strong><\/p>\n\n\n\n<p>V praxi to znamen\u00e1, \u017ee:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60-kilov\u00e1 \u017eena sp\u00e1li za hodinu priemerne <strong>660 kcal<\/strong><\/li>\n\n\n\n<li>80-kilov\u00fd mu\u017e sp\u00e1li za hodinu priemerne <strong>880 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/burpee-1124x742.jpg\" alt=\"Kardio tr\u00e9ning - burpees\" class=\"wp-image-192951\" style=\"width:843px;height:557px\" width=\"843\" height=\"557\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee-1124x742.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee-400x264.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee-1536x1014.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Klzave_cviky\"><\/span>6. K\u013azav\u00e9 cviky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eno ste u\u017e mali t\u00fa \u010des\u0165 <strong>cvi\u010di\u0165 na tzv. flow-in podlo\u017eke.<\/strong> \u00c1no, je to pekn\u00e1 maka\u010dka. Mo\u017eno v\u00e1s ale pote\u0161\u00edme t\u00fdm, \u017ee m\u00f4\u017eete svalov\u00e9 partie precvi\u010di\u0165 aj bez nej. Ak m\u00e1te pocit, \u017ee by v\u00e1m flow-in podlo\u017eka zbyto\u010dne zaberala ve\u013ea miesta, m\u00f4\u017eete sk\u00fasi\u0165<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/smykove-podlozky-core-sliders-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">k\u013azav\u00e9 podlo\u017eky<\/a>, ktor\u00e9 v\u00e1m posl\u00fa\u017eia rovnako. <\/strong>Aj tie v\u0161ak m\u00f4\u017eete doma nahradi\u0165, a to napr\u00edklad<strong> star\u0161ou utierkou<\/strong>, ktor\u00e1 sa bude k\u013aza\u0165 po podlahe. Okrem toho, \u017ee si d\u00e1te do tela, navy\u0161e aj perfektne vyle\u0161t\u00edte dl\u00e1\u017eku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ako cvi\u010di\u0165 s k\u013azav\u00fdmi podlo\u017ekami?<\/strong> Z\u00e1kladom je poloha v planku, ke\u010f m\u00e1te spevnen\u00fd stred, s dla\u0148ami na zemi. Potom u\u017e m\u00f4\u017eete \u013eubovo\u013ene pri\u0165ahova\u0165 kolen\u00e1 k bruchu, zno\u017emo, do kr\u00ed\u017ea, robi\u0165 tzv. mountain climbers, rozno\u017eovanie a podobne. Ak chcete z\u00e1\u0165a\u017e zv\u00fd\u0161i\u0165, dajte si na zadok z\u00e1va\u017eie (rovnako v\u00e1m posl\u00fa\u017ei napr\u00edklad kniha \u010di naplnen\u00fd batoh), alebo si oble\u010dte <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zatazova-vesta-15-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1\u0165a\u017eov\u00fa vestu<\/a>. \u010eal\u0161ou mo\u017enos\u0165ou je strieda\u0165 pr\u00ed\u0165ahy s k\u013eukmi. Zaru\u010dujeme v\u00e1m, \u017ee <strong>nielen stred tela dostane poriadne zabra\u0165<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Hodnota MET:<\/strong> Zmienen\u00e9 k\u013azav\u00e9 cviky maj\u00fa pribli\u017ene <strong>MET 11.<\/strong><\/p>\n\n\n\n<p>V praxi to znamen\u00e1, \u017ee:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60-kilov\u00e1 \u017eena sp\u00e1li za hodinu priemerne <strong>660 kcal<\/strong><\/li>\n\n\n\n<li>80-kilov\u00fd mu\u017e sp\u00e1li za hodinu priemerne <strong>880 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Cviky_s_vlastnou_vahou\"><\/span>7. Cviky s vlastnou v\u00e1hou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do tejto kateg\u00f3rie spad\u00e1 ve\u013ek\u00e9 mno\u017estvo cvikov, tak\u017ee sa nemus\u00edte b\u00e1\u0165, \u017ee sa z v\u00e1\u0161ho tr\u00e9ningu stane nudn\u00e1 rutina. Ak sa rozhodnete zaradi\u0165 cviky s vlastnou v\u00e1hou ako kardio, myslite na to, \u017ee by malo \u00eds\u0165 o s\u00fastavn\u00fd dlhotrvaj\u00faci pohyb. Nie je teda na mieste \u00eds\u0165 na maximum a potom si d\u00e1va\u0165 pauzy. V takom pr\u00edpade by potom \u0161lo sk\u00f4r o HIIT tr\u00e9ning.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">M\u00f4\u017eete napr\u00edklad sk\u00fasi\u0165:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>klasick\u00e9 drepy<\/li>\n\n\n\n<li>drepy na jednej nohe<\/li>\n\n\n\n<li>v\u00fdpady<\/li>\n\n\n\n<li>k\u013euky<\/li>\n\n\n\n<li>v\u00fdstupy na bed\u0148u (m\u00f4\u017eete vyu\u017ei\u0165 napr\u00edklad gau\u010d)<\/li>\n\n\n\n<li>sed-\u013eahy<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-1124x633.jpg\" alt=\"Kardio cviky s vlastnou v\u00e1hou\" class=\"wp-image-193604\" style=\"width:843px;height:475px\" width=\"843\" height=\"475\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-1124x633.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-1536x865.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-2048x1154.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak budete jednotliv\u00e9 cviky strieda\u0165, uvid\u00edte, \u017ee<strong> skvele precvi\u010d\u00edte cel\u00e9 telo<\/strong>. M\u00f4\u017eete si ur\u010di\u0165, \u017ee ka\u017ed\u00fd cvik budete vykon\u00e1va\u0165 napr\u00edklad dve min\u00faty a pust\u00edte sa do \u010fal\u0161ieho. Takto m\u00f4\u017eete cel\u00e9 kolo nieko\u013ekokr\u00e1t zopakova\u0165. Aby ste nemuseli st\u00e1le sledova\u0165 \u010das, odpor\u00fa\u010dame <strong>si stiahnu\u0165 tzv. tabata timer<\/strong>, kde si m\u00f4\u017eete <strong>nastavi\u0165 signaliz\u00e1ciu po r\u00f4znych \u010dasov\u00fdch intervaloch<\/strong>, tak\u017ee sa potom m\u00f4\u017eete s\u00fastredi\u0165 naozaj len na dan\u00fd cvik. Ak by ste si vykon\u00e1vanie cvikov chceli e\u0161te s\u0165a\u017ei\u0165, m\u00f4\u017eete vyu\u017ei\u0165 napr\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavesny-posilnovaci-system-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1vesn\u00fd syst\u00e9m<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niektor\u00e9 <strong>cviky v\u00e1m v\u0161ak m\u00f4\u017ee t\u00e1to vychyt\u00e1vka aj zjednodu\u0161i\u0165<\/strong>. Napr\u00edklad na nau\u010denie sa drepov na jednej nohe je to skvel\u00e1 pom\u00f4cka, preto\u017ee sa m\u00f4\u017eete po cel\u00fa dobu pridr\u017eiava\u0165 popruhov. Takisto si pridr\u017eiavan\u00edm m\u00f4\u017eete u\u013eah\u010di\u0165 drepy s v\u00fdskokom \u010di v\u00fdpady s poskokom, a navy\u0161e t\u00fdm zapoji\u0165 aj ruky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Hodnota MET: <\/strong>Pri zmienenom tr\u00e9ningu s vlastnou v\u00e1hou je MET r\u00f4znorod\u00fd. Pod\u013ea n\u00e1ro\u010dnosti cvikov a intenzity sa m\u00f4\u017ee pohybova\u0165 niekde medzi 6 &#8211; 10.<\/p>\n\n\n\n<p>V praxi to znamen\u00e1, \u017ee:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60-kilov\u00e1 \u017eena sp\u00e1li za hodinu priemerne <strong>360 &#8211; 600 kcal<\/strong><\/li>\n\n\n\n<li>80-kilov\u00fd mu\u017e sp\u00e1li za hodinu priemerne <strong>480 &#8211; 800 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Box\"><\/span>8. Box<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"935\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-935x1124.jpg\" alt=\"Kardio tr\u00e9ning - box\" class=\"wp-image-192978\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-935x1124.jpg 935w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-333x400.jpg 333w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-1278x1536.jpg 1278w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964.jpg 1285w\" sizes=\"auto, (max-width: 935px) 100vw, 935px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:125px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nem\u00e1te doma boxovacie vrece? To predsa v\u00f4bec nepotrebujete! Aj t\u00ed najlep\u0161\u00ed boxeri tr\u00e9nuj\u00fa tzv. met\u00f3dou tie\u0148ovania, ke\u010f <strong>bojuj\u00fa proti imagin\u00e1rnemu s\u00faperovi<\/strong>, ktor\u00e9ho sa sna\u017eia trafi\u0165 r\u00f4znymi \u00fadermi. Takisto m\u00f4\u017eeze tr\u00e9nova\u0165 aj vy. <strong>Predstavte si, \u017ee oproti v\u00e1m stoj\u00ed v\u00e1\u0161 najv\u00e4t\u0161\u00ed nepriate\u013e<\/strong> a u\u0161tedrite mu p\u00e1r r\u00e1n a kopancov.<\/p>\n\n\n\n<div style=\"height:56px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nezabudnite, \u017ee v\u00e1\u0161 imagin\u00e1rny nepriate\u013e sa tie\u017e br\u00e1ni, preto by vo va\u0161om tr\u00e9ningu nemali ch\u00fdba\u0165 ani podrepy a \u010fal\u0161ie uh\u00fdbania, ktor\u00fdmi si tr\u00e9ning spestr\u00edte. Ke\u010f si k tomu zapnete hudbu a budete sa sna\u017ei\u0165 boxova\u0165 do rytmu, uvid\u00edte, \u017ee sa z toho stane <strong>z\u00e1bavn\u00e9 kardio<\/strong>.<\/p>\n\n\n\n<div style=\"height:78px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Hodnota MET:<\/strong> Box m\u00e1 pribli\u017ene <strong>MET 5,5<\/strong>.<\/p>\n\n\n\n<p>V praxi to znamen\u00e1, \u017ee:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60-kilov\u00e1 \u017eena sp\u00e1li za hodinu priemerne <strong>330 kcal<\/strong><\/li>\n\n\n\n<li>80-kilov\u00fd mu\u017e sp\u00e1li za hodinu priemerne <strong>440 kcal<\/strong><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Celomotoricky_Jacikov_test\"><\/span>9. Celomotorick\u00fd Jac\u00edkov test<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00fdmto testom precvi\u010d\u00edte naozaj cel\u00e9 telo. Navy\u0161e sa v\u010faka nemu m\u00f4\u017eete aj <strong>dozvedie\u0165, ako ste na tom so svojou telesnou zdatnos\u0165ou<\/strong>. T\u00fdmto sp\u00f4sobom sa zis\u0165uje \u00farove\u0148 fyzickej kond\u00edcie napr\u00edklad u uch\u00e1dza\u010dov o \u0161portov\u00e9 \u0161t\u00fadium \u010di miesto policajta. Ak budete tento test vykon\u00e1va\u0165 po\u010das 2 min\u00fat na maximum, m\u00f4\u017eete si potom overi\u0165, ako by ste pri prij\u00edmacom pohovore obst\u00e1li. Samozrejme ho ale miernej\u0161\u00edm tempom m\u00f4\u017eete vykon\u00e1va\u0165 aj dlh\u0161ie ako dve min\u00faty, pr\u00edpadne prestrieda\u0165 s \u010fal\u0161\u00edmi cvikmi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ako m\u00e1 Jac\u00edkov test fyzickej zdatnosti vyzera\u0165?<\/strong> Za\u010dneme v sp\u00e4tnom stoji, pres\u00favame sa do \u013eahu na brucho, sp\u00e4\u0165 do sp\u00e4tn\u00e9ho stoja a n\u00e1sledne do \u013eahu na chrbte. Tieto 4 polohy vykon\u00e1vame \u010do najr\u00fdchlej\u0161\u00edm tempom hne\u010f za sebou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Hodnota MET:<\/strong> Celomotorick\u00fd Jac\u00edkov test m\u00e1 pribli\u017ene <strong>MET 10.<\/strong><\/p>\n\n\n\n<p>V praxi to znamen\u00e1, \u017ee:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60-kilov\u00e1 \u017eena sp\u00e1li za hodinu pribli\u017ene <strong>600 kcal<\/strong><\/li>\n\n\n\n<li>80-kilov\u00fd mu\u017e sp\u00e1li za hodinu priemerne <strong>800 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"10_Tanec\"><\/span>10. Tanec<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"844\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-844x1124.jpeg\" alt=\"Kardio tr\u00e9ning\" class=\"wp-image-193007\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-844x1124.jpeg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-301x400.jpeg 301w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-1154x1536.jpeg 1154w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53.jpeg 1202w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u017e ste si niekedy sk\u00fasili zapn\u00fa\u0165 hudbu na pln\u00e9 pecky a usporiada\u0165 svoje <strong>vlastn\u00e9 spev\u00e1cke a tane\u010dn\u00e9 vyst\u00fapenie?<\/strong> Ak nie, prich\u00e1dzate o ve\u013ea. Nielen\u017ee si svoj koncert n\u00e1le\u017eite u\u017eijete, ale navy\u0161e je tanec skvel\u00fdm kardiom, ktor\u00e9 v\u00e1s bude stopercetne bavi\u0165. M\u00f4\u017eete strieda\u0165 pomal\u0161ie songy s divok\u00fdmi rytmami a <strong>vyplavi\u0165 tak zo seba v\u0161etku prebyto\u010dn\u00fa energiu<\/strong>.<\/p>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odpor\u00fa\u010dame t\u00fato \u010dinnos\u0165 vykon\u00e1va\u0165 predov\u0161etk\u00fdm vtedy, ke\u010f ste sami doma, preto\u017ee pri tom pravdepodobne nevyzer\u00e1te tak neodolate\u013ene, ako si mysl\u00edte. Rozhodne ale ide o <strong>skvel\u00fa z\u00e1bavu a efekt\u00edvny tr\u00e9ning<\/strong>, ktor\u00fdm sp\u00e1lite slu\u0161n\u00e9 mno\u017estvo kal\u00f3ri\u00ed.<\/p>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak m\u00e1te pocit, \u017ee sa sami do rytmu rozh\u00fdba\u0165 nezvl\u00e1dnete, sk\u00faste si n\u00e1js\u0165 tane\u010dn\u00e9 video, v ktorom v\u00e1s nau\u010dia z\u00e1kladn\u00e9 kroky, ktor\u00e9 potom vyu\u017eijete. Pom\u00f4c\u0165 m\u00f4\u017eu napr\u00edklad aj hern\u00e9 konzoly, kde sa sna\u017e\u00edte napodob\u0148ova\u0165 pohyby pan\u00e1\u010dika na obrazovke.<\/p>\n\n\n\n<div style=\"height:37px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Hodnota MET:<\/strong> Tanec m\u00e1 pribli\u017ene <strong>MET 7,8.<\/strong><\/p>\n\n\n\n<p>V praxi to znamen\u00e1, \u017ee:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60-kilov\u00e1 \u017eena sp\u00e1li za hodinu priemerne <strong>468 kcal<\/strong><\/li>\n\n\n\n<li>80-kilov\u00fd mu\u017e sp\u00e1li za hodinu priemerne <strong>624 kcal<\/strong><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"11_Fitness_upratovanie\"><\/span>11. Fitness upratovanie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Upratova\u0165, \u017eia\u013e, mus\u00edme. Takisto by sme mali aj cvi\u010di\u0165. Ako to v\u0161ak vyrie\u0161i\u0165, ke\u010f nem\u00e1me ve\u013ea \u010dasu a mus\u00edme si vybra\u0165, ktorej aktivite sa budeme venova\u0165? <strong>\u010co takto sk\u00fasi\u0165 tieto aktivity spoji\u0165?<\/strong> Okrem prepoten\u00e9ho tri\u010dka a vyplaven\u00fdch endorf\u00ednov v\u00e1m bude odmenou aj perfektne upratan\u00fd byt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ako by mohlo tak\u00e9 fitness upratovanie vyzera\u0165?<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Napl\u00e1nujte si aktivity, ktor\u00e9 mus\u00edte urobi\u0165<\/strong> &#8211; napr\u00edklad pozbiera\u0165 \u0161pinav\u00e9 oble\u010denie v byte, vyvesi\u0165 pr\u00e1dlo, utrie\u0165 prach a umy\u0165 podlahu.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Ur\u010dte si cviky, ktor\u00e9 by sa mohli dan\u00fdmi aktivitami spoji\u0165 <\/strong> a pripravte si v hlave v pl\u00e1n.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Pustite sa do toho. <\/strong>M\u00f4\u017ee to vyzera\u0165 napr\u00edklad tak, \u017ee za ka\u017ed\u00fd jeden k\u00fasok pr\u00e1dla, ktor\u00e9 zdvihnete z miesta, kam nepatr\u00ed, urob\u00edte <strong>10 burpees<\/strong>. Pri ve\u0161an\u00ed pr\u00e1dla m\u00f4\u017eete robi\u0165 <strong>3 drepy<\/strong> v\u017edy predt\u00fdm, ako vyves\u00edte jeden k\u00fasok pr\u00e1dla <strong>(\u00e1no, pr\u00e1\u010dka pln\u00e1 pono\u017eiek sa v tejto chv\u00edli st\u00e1va e\u0161te v\u00e4\u010d\u0161ou no\u010dnou morou), pri utieran\u00ed prachu si m\u00f4\u017eete da\u0165 <\/strong>5 k\u013eukov<strong> po ka\u017edej utretej ploche a um\u00fdvanie podlahy m\u00f4\u017eete spoji\u0165 s u\u017e spom\u00ednan\u00fdm tancom.<\/strong><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uvid\u00edte, \u017ee v\u00e1s tak\u00e9to hodinov\u00e9 upratovanie nabije dobrou n\u00e1ladou a <strong>mo\u017eno v\u00e1s nau\u010d\u00ed aj poriadku<\/strong>. Nabud\u00face si u\u017e ur\u010dite rozmysl\u00edte, \u010di \u0161pinav\u00e9 pr\u00e1dlo odlo\u017e\u00edte na rotoped a urob\u00edte za\u0148 potom 10 burpees, alebo ho odnesiete do ko\u0161a na pr\u00e1dlo, kam patr\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Hodnota MET:<\/strong> Fitness upratovanie m\u00e1 pribli\u017ene <strong>MET 6.<\/strong><\/p>\n\n\n\n<p>V praxi to znamen\u00e1, \u017ee:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60-kilov\u00e1 \u017eena sp\u00e1li za hodinu priemerne <strong>360 kcal<\/strong><\/li>\n\n\n\n<li>80-kilov\u00fd mu\u017e sp\u00e1li za hodinu priemerne <strong>480 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"12_Bonusovy_tip_%E2%80%93_sex\"><\/span>12. Bonusov\u00fd tip &#8211; sex<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je dos\u0165 mo\u017en\u00e9, \u017ee ste nikdy predt\u00fdm nepo\u010duli o tom, ak\u00e9 ve\u013ek\u00e9 mno\u017estvo kal\u00f3ri\u00ed m\u00f4\u017eete sp\u00e1li\u0165 sexom. V tomto pr\u00edpade v\u00e1s mo\u017eno sklameme. Ale vo <strong>ve\u013ekej v\u00e4\u010d\u0161ine pr\u00edpadov sa naozaj na \u017eiadne z\u00e1vratn\u00e9 hodnoty nedostaneme<\/strong>. Ide samozrejme o aktivitu, do ktorej sa v\u00e1m zo v\u0161etk\u00fdch vy\u0161\u0161ie spomenut\u00fdch bude chcie\u0165 pravdepodobne najviac. Navy\u0161e si v\u010faka nej u\u017eijete aj <strong>kvalitn\u00fd \u010das s va\u0161ou polovi\u010dkou<\/strong>. Ak v\u00e1m v\u0161ak ide o spa\u013eovanie kal\u00f3ri\u00ed, asi bude vhodnej\u0161ie pusti\u0165 sa napr\u00edklad do sk\u00e1kania cez \u0161vihadlo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Hodnota MET:<\/strong> Sex m\u00e1 pribli\u017ene <strong>MET 1,8.<\/strong><\/p>\n\n\n\n<p>V praxi to znamen\u00e1, \u017ee:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60-kilov\u00e1 \u017eena sp\u00e1li za hodinu priemerne <strong>108 kcal<\/strong><\/li>\n\n\n\n<li>80-kilov\u00fd mu\u017e sp\u00e1li za hodinu priemerne <strong>144 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kolko_kalorii_mozeme_kardiom_spalit\"><\/span>Ko\u013eko kal\u00f3ri\u00ed m\u00f4\u017eeme kardiom sp\u00e1li\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak budeme po\u010d\u00edta\u0165 s <strong>priemern\u00fdmi hodnotami<\/strong> sp\u00e1len\u00fdch kal\u00f3ri\u00ed pri uveden\u00fdch kardio aktivit\u00e1ch bez poslednej bonusovej, zist\u00edme, \u017ee <strong>60-kilov\u00e1 \u017eena m\u00f4\u017ee aer\u00f3bnym tr\u00e9ningom sp\u00e1li\u0165 za hodinu pribli\u017ene 520 kcal a 80-kilov\u00fd mu\u017e pribli\u017ene 692 kcal<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ako si toto mno\u017estvo predstavi\u0165 pri konkr\u00e9tnych jedl\u00e1ch?<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong data-rich-text-format-boundary=\"true\">JEDLO<\/strong><\/th><th><center>MU\u017d ZA 30 MIN\/346 KCAL<\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">\u017dENA ZA 30 MIN\/260 KCAL<\/strong><\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">MU\u017d ZA 60 MIN\/692 KCAL<\/strong><\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">\u017dENA ZA 60 MIN\/520 KCAL<\/strong><\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">MU\u017d ZA 90 MIN\/1038 KCAL<\/strong><\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">\u017dENA ZA 90 MIN\/780 KCAL<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td><center><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">Ovsen\u00e9 vlo\u010dky<\/a>, gr\u00e9cky jogurt 0 % tuku, ban\u00e1n, prote\u00edn. (ara\u0161idov\u00e9 maslo)<\/center><\/td><td><center>Ovsen\u00e9 vlo\u010dky (30 g), gr\u00e9cky jogurt 0 % tuku (100 g), ban\u00e1n (80 g), prote\u00edn (30 g)<\/center><\/td><td><center>Ovsen\u00e9 vlo\u010dky (20 g), gr\u00e9cky jogurt 0 % tuku (100 g), ban\u00e1n (50 g), prote\u00edn (25 g)<\/center><\/td><td><center>Ovsen\u00e9 vlo\u010dky (90 g), gr\u00e9cky jogurt 0 % tuku (150 g), ban\u00e1n (100 g), prote\u00edn (30 g), ara\u0161idov\u00e9 maslo (13 g)<\/center><\/td><td><center>Ovsen\u00e9 vlo\u010dky (50 g), gr\u00e9cky jogurt 0 % tuku (150 g), ban\u00e1n (100 g), prote\u00edn (30 g), ara\u0161idov\u00e9 maslo (10 g)<\/center><\/td><td><center>Ovsen\u00e9 vlo\u010dky (140 g), gr\u00e9cky jogurt 0 % tuku (200 g), ban\u00e1n (150 g), prote\u00edn (30 g), ara\u0161idov\u00e9 m\u00e1slo (30 g)<\/center><\/td><td><center>Ovsen\u00e9 vlo\u010dky (100 g), gr\u00e9cky jogurt 0 % tuku (150 g), ban\u00e1n (90 g), prote\u00edn (30 g), ara\u0161idov\u00e9 maslo (25 g)<\/center><\/td><\/tr><tr><td><center><strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">Kuracie prsia<\/a> (za surova), gh\u00ed, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea <\/a>(za surova), brokolica<\/strong><\/center><\/td><td><center>Kuracie prsia (100 g), gh\u00ed (6 g), ry\u017ea (40 g), brokolica (100 g)<\/center><\/td><td><center>Kuracie prsia (80 g), gh\u00ed (6 g), ry\u017ea (25 g), brokolica (100 g)<\/center><\/td><td><center>Kuracie prsia (200 g), gh\u00ed (11 g), ry\u017ea (80 g), brokolica (250 g)<\/center><\/td><td><center>Kuracie prsia (150 g), gh\u00ed (8 g), ry\u017ea (60 g), brokolica (200 g)<\/center><\/td><td><center>Kuracie prsia (250 g), gh\u00ed (15 g), ry\u017ea (150 g), brokolica (250 g)<\/center><\/td><td><center>Kuracie prsia (200 g), gh\u00ed (13 g), ry\u017ea (100 g), brokolica (250 g)<\/center><\/td><\/tr><tr><td><center><strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">Cestoviny <\/a>(za surova), <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tofu\/\" class=\"ek-link\">tofu<\/a>, olivov\u00fd olej, mrazen\u00e1 zeleninov\u00e1 zmes<\/strong><\/center><\/td><td><center>Cestoviny (45 g), tofu (90 g), olivov\u00fd olej (4 ml), mrazen\u00e1 zelenina (100 g)<\/center><\/td><td><p style=\"text-align: center;\">Cestoviny (25 g), tofu (80 g), olivov\u00fd olej (3 ml), mrazen\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina <\/a>(100 g)<\/p><\/td><td><p style=\"text-align: center;\">Cestoviny (100 g), tofu (150 g), olivov\u00fd olej (7 ml), mrazen\u00e1 zelenina (200 g)<\/p><\/td><td><center>Cestoviny (65 g), tofu (120 g), olivov\u00fd olej (5 ml), mrazen\u00e1 zelenina (200 g)<\/center><\/td><td><center>Cestoviny (160 g), tofu (200 g), olivov\u00fd olej (12 ml), mrazen\u00e1 zelenina (250 g)<\/center><\/td><td><center>Cestoviny (100 g), tofu (200 g), olivov\u00fd olej (10 ml), mrazen\u00e1 zelenina (200 g)<\/center><\/td><\/tr><tr><td><center><strong data-rich-text-format-boundary=\"true\">Celozrnn\u00e9 pe\u010divo, \u017eerv\u00e9, kuracia \u0161unka, 30 % syr, paprika<\/strong><\/center><\/td><td><center>Celozrnn\u00e9 pe\u010divo (60 g), \u017eerv\u00e9 (10 g), kuracia \u0161unka (60 g), 30 % syr (20 g), paprika (80 g)<\/center><\/td><td><center>Celozrnn\u00e9 pe\u010divo (40 g), \u017eerv\u00e9 (10 g), kuracia \u0161unka (40 g), 30 % syr (20 g), paprika (80 g)<\/center><\/td><td><center>Celozrnn\u00e9 pe\u010divo (120 g), \u017eerv\u00e9 (20 g), kuracia \u0161unka (120 g), 30 % syr (40 g), paprika (170 g)<\/center><\/td><td><center>Celozrnn\u00e9 pe\u010divo (80 g), \u017eerv\u00e9 (20 g), kuracia \u0161unka (100 g), 30 % syr (30 g), paprika (160 g)<\/center><\/td><td><center>Celozrnn\u00e9 pe\u010divo (200 g), \u017eerv\u00e9 (40 g), kuracia \u0161unka (150 g), 30 % syr (50 g), paprika (200 g)<\/center><\/td><td><center>Celozrnn\u00e9 pe\u010divo (150 g), \u017eerv\u00e9 (30 g), kuracia \u0161unka (120 g), 30 % syr (30 g), paprika (200 g)<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak by sme kal\u00f3rie sp\u00e1len\u00e9 t\u00fdmto hodinov\u00fdm kardio tr\u00e9ningom chceli doplni\u0165 <strong>mlie\u010dnou \u010dokol\u00e1dou alebo ke\u0161u maslom<\/strong>, vyzeralo by to asi takto:<\/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\">\n<li>60-kilov\u00e1 \u017eena by si mohla dopria\u0165 82 g <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kesu-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u masla<\/a> alebo 94 g mlie\u010dnej \u010dokol\u00e1dy<\/li>\n\n\n\n<li>80-kilov\u00fd mu\u017e by si mohol dopria\u0165 110 g ke\u0161u masla alebo 125 g mlie\u010dnej \u010dokol\u00e1dy<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-1124x899.jpg\" alt=\"Ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite kardiom\" class=\"wp-image-193029\" style=\"width:843px;height:674px\" width=\"843\" height=\"674\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-1124x899.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-400x320.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-1536x1229.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_zapamatat\"><\/span>\u010co si z toho zapam\u00e4ta\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kardio aktivity maj\u00fa nepochybne <strong>pozit\u00edvny vplyv na na\u0161e fyzick\u00e9 a psychick\u00e9 zdravie<\/strong>, a preto by sme sa im mali nieko\u013ekokr\u00e1t t\u00fd\u017edenne venova\u0165. Odradi\u0165 n\u00e1s od toho nemus\u00ed ani fakt, \u017ee s\u00fa zatvoren\u00e9 fitk\u00e1 a vonku je \u0161karedo. Existuje toti\u017e <strong>nespo\u010detn\u00e9 mno\u017estvo sp\u00f4sobov, ako vykon\u00e1va\u0165 aer\u00f3bny tr\u00e9ning doma<\/strong>. V\u010faka tomu sp\u00e1lime ve\u013ek\u00e9 mno\u017estvo kal\u00f3ri\u00ed, ktor\u00e9 m\u00f4\u017eeme doplni\u0165 r\u00f4znymi potravinami, ako sme uviedli v tabu\u013eke. Ak by ste sa o stravovan\u00ed a zostavovan\u00ed jed\u00e1lni\u010dka chceli dozvedie\u0165 viac, nemal by v\u00e1m unikn\u00fa\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn na chudnutie alebo naberanie svalov?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri kardio tr\u00e9ningu nezab\u00fadajte <strong>kombinova\u0165 r\u00f4zne cviky a strieda\u0165 intenzitu. <\/strong>V\u010faka tomu<strong> v\u00e1s cvi\u010denie neomrz\u00ed <\/strong>a vy budete m\u00f4c\u0165 dlhdobodo \u0165a\u017ei\u0165 z benefitov aer\u00f3bneho cvi\u010denia. <strong>M\u00e1te aj vy ob\u013e\u00faben\u00fd kardio tr\u00e9ning, ktor\u00fd zvl\u00e1dnete odcvi\u010di\u0165 aj doma? <\/strong>Pode\u013ete sa o\u0148 s ostatn\u00fdmi. In\u0161pir\u00e1ci\u00ed nie je nikdy dos\u0165.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ste zvyknut\u00fd robi\u0165 pravidelne kardio, ale zatvoren\u00e9 fitk\u00e1 a \u0161kared\u00e9 po\u010dasie v\u00e1m kazia pl\u00e1ny? M\u00e1me pre v\u00e1s rie\u0161enie &#8211; dom\u00e1ci kardio tr\u00e9ning. V dne\u0161nom \u010dl\u00e1nku v\u00e1m uk\u00e1\u017eeme 12 mo\u017enost\u00ed, ako na to.<\/p>\n","protected":false},"author":100,"featured_media":193568,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6157,6139,6108,6152],"filter_section":[],"filter_attribute":[13022],"class_list":{"0":"post-315347","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky-s-vlastnou-vahou","9":"tag-domaci-trening","10":"tag-hiit-trening","11":"tag-kardio","12":"filter_attribute-domaci-trening-a-hiit","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>12 najlep\u0161\u00edch tipov na dom\u00e1ci kardio tr\u00e9ning - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ste zvyknut\u00fd robi\u0165 pravidelne kardio, ale zatvoren\u00e9 fitk\u00e1 a \u0161kared\u00e9 po\u010dasie v\u00e1m kazia pl\u00e1ny? 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