{"id":714970,"date":"2025-04-14T10:00:00","date_gmt":"2025-04-14T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=714970"},"modified":"2025-04-17T12:57:04","modified_gmt":"2025-04-17T10:57:04","slug":"tuky-spalujuce-tepova-frekvencia-pomoze-rychlejsie-schudnut","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/tuky-spalujuce-tepova-frekvencia-pomoze-rychlejsie-schudnut\/","title":{"rendered":"Tuky spa\u013euj\u00faca tepov\u00e1 frekvencia: Pom\u00f4\u017ee r\u00fdchlej\u0161ie schudn\u00fa\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\/tuky-spalujuce-tepova-frekvencia-pomoze-rychlejsie-schudnut\/#Ako_je_v_tele_ulozena_energia\" title=\"Ako je v tele ulo\u017een\u00e1 energia?\">Ako je v tele ulo\u017een\u00e1 energia?<\/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\/tuky-spalujuce-tepova-frekvencia-pomoze-rychlejsie-schudnut\/#Co_je_tepova_frekvencia\" title=\"\u010co je tepov\u00e1 frekvencia?\">\u010co je tepov\u00e1 frekvencia?<\/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\/tuky-spalujuce-tepova-frekvencia-pomoze-rychlejsie-schudnut\/#Intenzitu_mozeme_sledovat_aj_inak\" title=\"Intenzitu m\u00f4\u017eeme sledova\u0165 aj inak\">Intenzitu m\u00f4\u017eeme sledova\u0165 aj inak<\/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\/tuky-spalujuce-tepova-frekvencia-pomoze-rychlejsie-schudnut\/#Je_cvicenie_v_urcitej_zone_najefektivnejsie_na_chudnutie\" title=\"Je cvi\u010denie v ur\u010ditej z\u00f3ne najefekt\u00edvnej\u0161ie na chudnutie?\">Je cvi\u010denie v ur\u010ditej z\u00f3ne najefekt\u00edvnej\u0161ie na chudnutie?<\/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\/tuky-spalujuce-tepova-frekvencia-pomoze-rychlejsie-schudnut\/#Ako_efektivne_cvicit_na_chudnutie\" title=\"Ako efekt\u00edvne cvi\u010di\u0165 na chudnutie?\">Ako efekt\u00edvne cvi\u010di\u0165 na 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\/tuky-spalujuce-tepova-frekvencia-pomoze-rychlejsie-schudnut\/#Co_je_dolezitejsie_nez_sledovanie_tepovej_frekvencie\" title=\"\u010co je d\u00f4le\u017eitej\u0161ie ne\u017e sledovanie tepovej frekvencie?\">\u010co je d\u00f4le\u017eitej\u0161ie ne\u017e sledovanie tepovej frekvencie?<\/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\/tuky-spalujuce-tepova-frekvencia-pomoze-rychlejsie-schudnut\/#Zaver\" title=\"Z\u00e1ver\">Z\u00e1ver<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u013dudsk\u00e9 srdce bije od narodenia do konca \u017eivota, no jeho tempo sa pod\u013ea potreby men\u00ed. Ke\u010f sp\u00edme, bije pomaly a po\u010das intenz\u00edvneho cvi\u010denia sa rozb\u00fa\u0161i, aby pokrylo energetick\u00e9 potreby pracuj\u00facich svalov. Energiu, ktor\u00fa srdce pumpuje prostredn\u00edctvom krvi, je v\u0161ak potrebn\u00e9 odniekia\u013e z\u00edska\u0165. To, \u010di bude vyu\u017e\u00edvan\u00e1 energia z tukov, sacharidov alebo bielkov\u00edn, z\u00e1le\u017e\u00ed od intenzity a trvania cvi\u010denia. D\u00e1 sa spr\u00e1vnym cvi\u010den\u00edm dosiahnu\u0165, aby sme rozb\u00fa\u0161ili srdce presne tak, aby sme spa\u013eovali tuky a chudli? To sa dozviete v tomto \u010dl\u00e1nku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Ako_je_v_tele_ulozena_energia\"><\/span>Ako je v tele ulo\u017een\u00e1 energia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Energia<\/strong>, ktor\u00fa vyu\u017e\u00edva ka\u017ed\u00e1 bunka tela, je pren\u00e1\u0161an\u00e1 a vyu\u017e\u00edvan\u00e1 v podobe <strong>adenoz\u00edntrifosf\u00e1tu (ATP). <\/strong>ATP v tele funguje ako palivo, ktor\u00e9 poh\u00e1\u0148a v\u0161etky molekul\u00e1rne \u201cmotory\u201d. ATP je nevyhnutn\u00e9 pre \u017eivotne d\u00f4le\u017eit\u00e9 procesy a z\u00e1rove\u0148 je aj zdrojom energie pre <strong>svalov\u00e9 kontrakcie.<\/strong> Energiu v\u0161ak neprij\u00edmame vo forme ATP, ale vo forme jedla, z ktor\u00e9ho na\u0161e bunky dok\u00e1\u017eu ATP vyrobi\u0165. \u010co ak m\u00e1me energie viac ako potrebujeme? Ulo\u017e\u00edme ju na hor\u0161ie \u010dasy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010casto je to tukov\u00e9 tkanivo, o ktorom sa hovor\u00ed ako o z\u00e1sobe energie na hor\u0161ie \u010dasy. Pravdou v\u0161ak je, \u017ee telo m\u00e1 hne\u010f nieko\u013eko sp\u00f4sobov, ako uchov\u00e1va\u0165 energiu.<\/p>\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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/04\/Formy-energie-v-peceni.jpg\" alt=\"Formy energie v tele\" class=\"wp-image-714974\" title=\"Formy energie v pec\u030ceni\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Formy-energie-v-peceni.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Formy-energie-v-peceni-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Okrem <strong>tukov\u00e9ho tkaniva<\/strong>, v ktorom s\u00fa ulo\u017een\u00e9 <strong>tuky bohat\u00e9 na energiu<\/strong>, uklad\u00e1me prebyto\u010dn\u00fa energiu aj vo svaloch. Svaly obsahuj\u00fa nielen vodu a glykog\u00e9n, ale aj vlastn\u00fa z\u00e1sobu tukov. <strong>Glykog\u00e9n je z\u00e1sobn\u00e1 \u201cn\u00e1dr\u017e\u201d sacharidov<\/strong>, tvoren\u00e1 ve\u013ek\u00fdm po\u010dtom molek\u00fal gluk\u00f3zy, ktor\u00e9 sa v pr\u00edpade potreby dok\u00e1\u017eu uvo\u013eni\u0165 a by\u0165 pou\u017eit\u00e9 na tvorbu ATP. \u010cas\u0165 glykog\u00e9nu sa nach\u00e1dza aj v pe\u010deni. V \u010dasoch dlhodob\u00e9ho nedostatku energie, m\u00f4\u017eu bunky siahnu\u0165 aj po bielkovin\u00e1ch, z ktor\u00fdch dok\u00e1\u017eu vyrobi\u0165 energiu. Tie v\u0161ak predstavuj\u00fa<strong> posledn\u00fa mo\u017enos\u0165 z\u00e1chrany.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To \u010di budeme pri \u0161porte prim\u00e1rne vyu\u017e\u00edva\u0165 energiu ulo\u017een\u00fa v tukoch, glykog\u00e9ne, \u010di bielkovin\u00e1ch, z\u00e1le\u017e\u00ed od <strong>intenzity fyzickej aktivity<\/strong>, ak\u00fa vykon\u00e1vame. Intenzitu vieme ur\u010di\u0165 pod\u013ea tepovej frekvencie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"44248,46435,46912,53755,64381\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Co_je_tepova_frekvencia\"><\/span>\u010co je tepov\u00e1 frekvencia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tepov\u00e1 frekvencia nie je ni\u010d in\u00e9, ako<strong> po\u010det \u00faderov srdca za min\u00fatu<\/strong>. Srdce pumpuje krv do cel\u00e9ho tela neust\u00e1le a frekvencia t\u00fdchto \u00faderov sa men\u00ed v z\u00e1vislosti od aktu\u00e1lnej potreby tela. Krv, ktor\u00fa srdce pumpuje do cel\u00e9ho tela, prin\u00e1\u0161a kysl\u00edk aj \u017eiviny a z\u00e1rove\u0148 odn\u00e1\u0161a odpadov\u00e9 l\u00e1tky a CO<sub>2<\/sub>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Skvel\u00fdm ukazovate\u013eom kardiovaskul\u00e1rneho zdravia ja <strong>tepov\u00e1 frekvencia v k\u013eude<\/strong> (RHR &#8211; resting heart rate). \u010c\u00edm je RHR ni\u017e\u0161ia, t\u00fdm zdrav\u0161ie srdce m\u00e1me. V priemere sa RHR pohybuje <strong>okolo 70 \u00faderov za min\u00fatu<\/strong>, no za zdrav\u00fd interval je pova\u017eovan\u00fdch 60 \u2013 100 \u00faderov za min\u00fatu. Vrcholov\u00ed vytrvalostn\u00ed \u0161portovci m\u00f4\u017eu ma\u0165 v\u010faka dlhodob\u00e9mu tr\u00e9novaniu a adapt\u00e1cii RHR na \u00farovni<strong> 35 \u2013 40 \u00faderov za min\u00fatu. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"663\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/04\/image4-1124x663.jpg\" alt=\"Tepov\u00e1 frekvencia nie je ni\u010d in\u00e9, ako po\u010det \u00faderov srdca za min\u00fatu.\" class=\"wp-image-715031\" title=\"Tepov\u00e1 frekvencia nie je ni\u010d in\u00e9, ako po\u010det \u00faderov srdca za min\u00fatu. \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image4-1124x663.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image4-400x236.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image4.jpg 1334w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>S tepovou frekvenciou s\u00favis\u00ed aj <strong>variabilita tepovej frekvencie<\/strong> (HRV &#8211; heart rate variability). Variabilita poukazuje na rozdiel v \u010dase medzi jednotliv\u00fdmi \u00fadermi srdca. Jej meranie dnes umo\u017e\u0148uj\u00fa aj smart hodinky \u010di prstene. Dok\u00e1\u017eeme pod\u013ea nej ur\u010di\u0165 aktivitu <strong>auton\u00f3mneho nervov\u00e9ho syst\u00e9mu<\/strong>, zmera\u0165 hladinu stresu \u010di na\u0161u \u00farove\u0148 regener\u00e1cie a pripravenosti na \u010fal\u0161ie aktivity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Intenzitu_mozeme_sledovat_aj_inak\"><\/span>Intenzitu m\u00f4\u017eeme sledova\u0165 aj inak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tepov\u00e1 frekvencia s\u00favis\u00ed aj s tzv. <strong>VO2 max<\/strong>, \u010do predstavuje maxim\u00e1lnu spotrebu kysl\u00edka za min\u00fatu. \u010c\u00edm viac kysl\u00edka vieme vyu\u017ei\u0165, t\u00fdm je t\u00e1to hodnota vy\u0161\u0161ia. Z\u00e1rove\u0148 plat\u00ed, \u017ee \u010d\u00edm je <strong>VO2 max vy\u0161\u0161ie, t\u00fdm ni\u017e\u0161ia je na\u0161a tepov\u00e1 frekvencia v k\u013eude.<\/strong> Na z\u00e1klade VO2 max a tepovej frekvencie vieme fyzick\u00fa aktivitu rozdeli\u0165 pod\u013ea intenzity <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Z\u00f3na<\/strong><\/th><th><strong>VO2 (% z max)<\/strong><\/th><th><strong>HR (% z max)<\/strong><\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>55 \u2013 65<\/td><td>60 \u2013 72<\/td><\/tr><tr><td>2<\/td><td>66 \u2013 80<\/td><td>72 \u2013 82<\/td><\/tr><tr><td>3<\/td><td>81 \u2013 87<\/td><td>82 \u2013 87<\/td><\/tr><tr><td>4<\/td><td>88 \u2013 93<\/td><td>88 \u2013 92<\/td><\/tr><tr><td>5<\/td><td>94 \u2013 100<\/td><td>93 \u2013 100<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>HR max, teda maxim\u00e1lnu tepov\u00fa frekvenciu vieme vypo\u010d\u00edta\u0165 jednoducho:<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>211 &#8211; 0,64 x vek = HR max<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre <strong>najpresnej\u0161ie <\/strong>ur\u010denie HR max, ale aj VO2 max je najvhodnej\u0161ie <strong>testovanie v laborat\u00f3riu<\/strong>, ktor\u00fdm je mo\u017en\u00e9 presne ur\u010di\u0165 maxim\u00e1lnu srdcov\u00fa frekvenciu a spotrebu kysl\u00edka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Je_cvicenie_v_urcitej_zone_najefektivnejsie_na_chudnutie\"><\/span>Je cvi\u010denie v ur\u010ditej z\u00f3ne najefekt\u00edvnej\u0161ie na chudnutie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u013dudsk\u00e9 telo m\u00e1 vo svaloch dostupn\u00e9 ATP na<strong> zop\u00e1r sek\u00fand<\/strong> intenz\u00edvnej fyzickej aktivity (napr. \u0161print). Po ich vy\u010derpan\u00ed mus\u00ed siahnu\u0165 do z\u00e1sob a ATP dop\u013a\u0148a\u0165. Najr\u00fdchlej\u0161\u00edm zdrojom je recykl\u00e1cia ADP na ATP pomocou <a href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kreat\u00ednu<\/strong><\/a>. Kreat\u00edn dok\u00e1\u017ee pokry\u0165 energetick\u00e9 potreby pri vysokej intenzite na pribli\u017ene 10 sek\u00fand. Ak v\u0161ak fyzick\u00e1 aktivita pretrv\u00e1va, je potrebn\u00e9 siahnu\u0165 do z\u00e1sob. V z\u00e1vislosti na intenzite budeme spa\u013eova\u0165 viac tukov alebo glykog\u00e9nu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"632\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/04\/image2-1124x632.jpg\" alt=\"Je cvi\u010denie v ur\u010ditej z\u00f3ne najefekt\u00edvnej\u0161ie na chudnutie?\" class=\"wp-image-715161\" title=\"Je cvi\u010denie v ur\u010ditej z\u00f3ne najefekt\u00edvnej\u0161ie na chudnutie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image2-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image2-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image2.jpg 1365w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>\u010c\u00edm je aktivita <strong>dlh\u0161ia a n\u00e1ro\u010dnej\u0161ia<\/strong>, t\u00fdm viac bude telo vyu\u017e\u00edva\u0165 bielkoviny. Pr\u00edkladom m\u00f4\u017eu by\u0165 marat\u00f3ny, kedy je potrebn\u00e9 dop\u013a\u0148a\u0165 nielen <a href=\"https:\/\/gymbeam.sk\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">elektrolyty<\/a> a <a href=\"https:\/\/gymbeam.sk\/rychle-sacharidy\" target=\"_blank\" rel=\"noreferrer noopener\">sacharidy<\/a>, ale aj <a href=\"https:\/\/gymbeam.sk\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\">esenci\u00e1lne aminokyseliny<\/a> (kvalitn\u00e9 bielkoviny). V niektor\u00fdch z\u00f3nach budeme teda spa\u013eova\u0165 viac tukov, v in\u00fdch siahne telo po z\u00e1sob\u00e1ch v glykog\u00e9ne alebo v malej miere v bielkovin\u00e1ch Treba doda\u0165, \u017ee <strong>be\u017en\u00e9 tr\u00e9ningy bielkoviny takmer nespotreb\u00favaj\u00fa<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Telo teda vyu\u017e\u00edva r\u00f4zne palivo z r\u00f4znych n\u00e1dr\u017e\u00ed energie v r\u00f4znom pomere.<\/strong> Najv\u00e4\u010d\u0161ia n\u00e1dr\u017e je tukov\u00e1, men\u0161ia n\u00e1dr\u017e predstavuje glykog\u00e9n a poslednou z\u00e1chranou je energia v bielkovin\u00e1ch. Telo s\u00edce vyu\u017e\u00edva v\u0161etky n\u00e1dr\u017ee, <strong>z\u00e1le\u017e\u00ed v\u0161ak na intenzite aktivity<\/strong>, z ktorej bude \u010derpa\u0165 najviac. S rast\u00facou intenzitou vyu\u017e\u00edvame \u010doraz viac sacharidov (glykog\u00e9nu) a menej tukov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Od \u010dloveka k \u010dloveku sa vyu\u017e\u00edvanie tukov\u00fdch z\u00e1sob l\u00ed\u0161i. Z\u00e1le\u017e\u00ed na tom, \u010di ide o tr\u00e9novan\u00e9ho \u010dloveka alebo \u010dloveka, ktor\u00fd v\u00e4\u010d\u0161inu \u010dasu presed\u00ed. Pri nadv\u00e1he a n\u00edzkej fyzickej kond\u00edcii nast\u00e1va spa\u013eovanie tukov omnoho sk\u00f4r <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spravidla najviac tukov\u00fdch z\u00e1sob mobilizujeme po\u010das <strong>mierne intenz\u00edvnej aer\u00f3bnej fyzickej aktivity. <\/strong>Inak povedan\u00e9, najviac tukov telo spa\u013euje po\u010das aktivity v hornej hranici z\u00f3ny 1 a v z\u00f3ne 2 (~70% HR max). St\u00e1le v\u0161ak plat\u00ed, \u017ee tuky nie s\u00fa jedin\u00fdm zdrojom energie a vo ve\u013ekom je spotrebovan\u00fd aj glykog\u00e9n vo svaloch. Ve\u013ek\u00e1 \u010das\u0165 tukov tie\u017e poch\u00e1dza aj zo svalov\u00fdch z\u00e1sob, nielen z tukov\u00e9ho tkaniva. Pri vy\u0161\u0161ej intenzite prevl\u00e1da spa\u013eovanie<strong> glykog\u00e9nu <\/strong>a v extr\u00e9mnych pr\u00edpadoch, ak\u00fdmi s\u00fa napr\u00edklad ultramarat\u00f3ny, prebieha vo vy\u0161\u0161ej miere aj spa\u013eovanie bielkov\u00edn <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup>.<\/p>\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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/04\/Spalovanie-tukov-pocas-zataze.jpg\" alt=\"Spal\u030covanie tukov poc\u030cas za\u0301t\u030caz\u030ce\" class=\"wp-image-715201\" title=\"Spal\u030covanie tukov poc\u030cas za\u0301t\u030caz\u030ce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Spalovanie-tukov-pocas-zataze.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Spalovanie-tukov-pocas-zataze-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Ako_efektivne_cvicit_na_chudnutie\"><\/span>Ako efekt\u00edvne cvi\u010di\u0165 na chudnutie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spa\u013eovanie tukov\u00fdch z\u00e1sob v\u0161ak <strong>neznamen\u00e1<\/strong>, \u017ee dan\u00fd tuk budeme aj chudn\u00fa\u0165. Sp\u00e1li\u0165 ur\u010dit\u00e9 mno\u017estvo kal\u00f3ri\u00ed za kr\u00e1tky \u010das tie\u017e neznamen\u00e1, \u017ee v\u0161etky tieto kal\u00f3rie bud\u00fa poch\u00e1dza\u0165 len z tukov\u00fdch z\u00e1sob. Na to aby sme sa tuku zbavili a schudli, potrebujeme <strong>sp\u00e1li\u0165 viac energie, ako prijmeme.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z dlhodob\u00e9ho h\u013eadiska je \u00faplne jedno, \u017ee str\u00e1vime hodiny na be\u017eeckom p\u00e1se a smart hodinky n\u00e1m povedia, \u017ee sme sp\u00e1lili stovky kal\u00f3ri\u00ed v aer\u00f3bnej (tuky spa\u013euj\u00face) z\u00f3ne. Ak nebudeme v <strong>kalorickom deficite<\/strong> a pr\u00edjmeme viac kal\u00f3ri\u00ed ako telo vyu\u017eije, chudn\u00fa\u0165 sa n\u00e1m nepodar\u00ed. V kone\u010dnom d\u00f4sledku je teda \u00faplne jedno, \u010di energia poch\u00e1dza z tukov, \u010di glykog\u00e9nu. <strong>Bez kalorick\u00e9ho deficitu budeme tieto z\u00e1soby neust\u00e1le dop\u013a\u0148a\u0165. Je jedno, v ktorej z\u00f3ne cvi\u010d\u00edme, d\u00f4le\u017eit\u00e9 je spa\u013eova\u0165 viac energie ako pr\u00edjmeme.<\/strong><\/p>\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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/04\/image5-1124x750.jpg\" alt=\"Ako efekt\u00edvne cvi\u010di\u0165 na chudnutie?\" class=\"wp-image-715237\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image5-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image5-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image5.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Co_je_dolezitejsie_nez_sledovanie_tepovej_frekvencie\"><\/span>\u010co je d\u00f4le\u017eitej\u0161ie ne\u017e sledovanie tepovej frekvencie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sledovanie tepovej frekvencie po\u010das aer\u00f3bneho cvi\u010denia m\u00e1 v\u00fdznam v pr\u00edpade zlep\u0161ovania kond\u00edcie. Ak je na\u0161im cie\u013eom <a href=\"https:\/\/gymbeam.sk\/blog\/5-ako-schudnut\/\" target=\"_blank\" rel=\"noreferrer noopener\">schudn\u00fa\u0165<\/a>, <strong>m\u00f4\u017eeme <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/je-naozaj-dolezite-sledovat-svoj-pulz-pocas-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tepov\u00fa frekvenciu<\/strong><\/a><strong> v praxi ignorova\u0165<\/strong>. Zaru\u010den\u00fdm receptom na chudnutie je <strong>kalorick\u00fd deficit v kombin\u00e1cii s dostatkom <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>bielkov\u00edn<\/strong><\/a><strong> v <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kvalitnej strave<\/strong><\/a><strong> a <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>silov\u00fdm tr\u00e9ningom<\/strong><\/a><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V kalorickom deficite bez cvi\u010denia riskujeme, \u017ee telo <strong>za\u010dne str\u00e1ca\u0165 aj svalov\u00fa hmotu<\/strong>, ktor\u00e1 je pre zdravie a <a href=\"https:\/\/gymbeam.sk\/blog\/ako-spomalit-starnutie-odpoved-ukryvaju-telomery\/\" target=\"_blank\" rel=\"noreferrer noopener\">dlhovekos\u0165<\/a> nesmierne d\u00f4le\u017eit\u00e1. Riskujeme aj vznik tzv. <a href=\"https:\/\/gymbeam.sk\/blog\/skinny-fat-co-je-stihla-obezita-ako-ju-rozpoznat-a-uspesne-s-nou-bojovat\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0161t\u00edhlej obezity<\/a>, ktor\u00e1 sa vyzna\u010duje zdrav\u00fdmi hodnotami <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-bmi-kalkulacka-a-je-vobec-spolahliva\/\" target=\"_blank\" rel=\"noreferrer noopener\">BMI<\/a>, no vy\u0161\u0161\u00edm podielom tukov\u00e9ho tkaniva a menej svalmi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dostatok bielkov\u00edn v strave zabezpe\u010d\u00ed, \u017ee svaly bud\u00fa ma\u0165 z \u010doho r\u00e1s\u0165 a regenerova\u0165 sa po n\u00e1ro\u010dnej\u0161\u00edch tr\u00e9ningoch. V <a href=\"https:\/\/gymbeam.sk\/blog\/8-sposobov-na-rychle-zotavenie-sa-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\">regener\u00e1cii<\/a> v\u0161ak netreba zab\u00fada\u0165 na <a href=\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kvalitn\u00fd sp\u00e1nok<\/strong><\/a>, v\u010faka ktor\u00e9mu sa budeme aj menej prejeda\u0165 a udr\u017e\u00edme si tak spr\u00e1vne stravovacie n\u00e1vyky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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-h2\"><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tepov\u00e1 frekvencia n\u00e1m dok\u00e1\u017ee poveda\u0165 ve\u013ea o stave na\u0161ej fyzickej kond\u00edcie. Vieme pod\u013ea nej nastavi\u0165 spr\u00e1vny tr\u00e9ningov\u00fd pl\u00e1n a zlep\u0161ova\u0165 tak najm\u00e4 svoje kardiovaskul\u00e1rne zdravie. Z h\u013eadiska chudnutia plat\u00ed, \u017ee pri miernej intenzite aer\u00f3bneho tr\u00e9ningu (napr. ch\u00f4dza do kopca) spa\u013eujeme preva\u017ene z\u00e1soby z tukov\u00e9ho tkaniva. Ak v\u0161ak nedr\u017e\u00edme kalorick\u00fd deficit, tieto z\u00e1soby sa neust\u00e1le dop\u013a\u0148aj\u00fa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preto je z h\u013eadiska chudnutia najd\u00f4le\u017eitej\u0161ie<strong> dr\u017ea\u0165 sa v kalorickom deficite<\/strong> a nezab\u00fada\u0165 na kvalitn\u00fa stravu, sp\u00e1nok a silov\u00fd tr\u00e9ning. Ka\u017ed\u00fd pohyb je lep\u0161\u00ed ako \u017eiadny pohyb a ak je va\u0161im cie\u013eom chudnutie, <strong>treba sa zamera\u0165 na kalorick\u00fd pr\u00edjem a nie na z\u00f3nu intenzity cvi\u010denia.<\/strong><\/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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tepov\u00e1 frekvencia n\u00e1m dok\u00e1\u017ee poveda\u0165 ve\u013ea o stave na\u0161ej fyzickej kond\u00edcie a vieme pod\u013ea nej nastavi\u0165 spr\u00e1vny tr\u00e9ningov\u00fd pl\u00e1n. V \u010dl\u00e1nku sa pozrieme na to, ak\u00fa rolu zohr\u00e1va v procese chudnutia a \u010di m\u00f4\u017ee by\u0165 efekt\u00edvnym n\u00e1strojom, ktor\u00fd n\u00e1m pom\u00f4\u017ee dosta\u0165 sa r\u00fdchlej\u0161ie k vysnenej postave. <\/p>\n","protected":false},"author":239,"featured_media":715266,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6046,6055,6069,6082],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-714970","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-chudnutie","9":"tag-strava","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tuky spa\u013euj\u00faca tepov\u00e1 frekvencia: Pom\u00f4\u017ee r\u00fdchlej\u0161ie schudn\u00fa\u0165? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Po\u010das cvi\u010denia by sme mali by\u0165 v tuky spa\u013euj\u00facej aer\u00f3bnej z\u00f3ne, aby sme r\u00fdchlej\u0161ie chudli. 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