{"id":716979,"date":"2025-04-14T10:51:37","date_gmt":"2025-04-14T08:51:37","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=716979"},"modified":"2025-04-25T14:44:00","modified_gmt":"2025-04-25T12:44:00","slug":"tepova-frekvence-spalovani-tuku-pomuze-k-rychlejsimu-hubnuti","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/tepova-frekvence-spalovani-tuku-pomuze-k-rychlejsimu-hubnuti\/","title":{"rendered":"Tepov\u00e1 frekvence spalov\u00e1n\u00ed tuk\u016f: Pom\u016f\u017ee k rychlej\u0161\u00edmu hubnut\u00ed?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/tepova-frekvence-spalovani-tuku-pomuze-k-rychlejsimu-hubnuti\/#Jak_je_v_tele_ulozena_energie\" title=\"Jak je v t\u011ble ulo\u017eena energie?\">Jak je v t\u011ble ulo\u017eena energie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/tepova-frekvence-spalovani-tuku-pomuze-k-rychlejsimu-hubnuti\/#Co_je_tepova_frekvence\" title=\"Co je tepov\u00e1 frekvence?\">Co je tepov\u00e1 frekvence?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/tepova-frekvence-spalovani-tuku-pomuze-k-rychlejsimu-hubnuti\/#Intenzitu_muzeme_sledovat_i_jinak\" title=\"Intenzitu m\u016f\u017eeme sledovat i jinak\">Intenzitu m\u016f\u017eeme sledovat i jinak<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/tepova-frekvence-spalovani-tuku-pomuze-k-rychlejsimu-hubnuti\/#Je_cviceni_v_urcite_zone_nejefektivnejsi_pro_hubnuti\" title=\"Je cvi\u010den\u00ed v ur\u010dit\u00e9 z\u00f3n\u011b nejefektivn\u011bj\u0161\u00ed pro hubnut\u00ed?\">Je cvi\u010den\u00ed v ur\u010dit\u00e9 z\u00f3n\u011b nejefektivn\u011bj\u0161\u00ed pro hubnut\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/tepova-frekvence-spalovani-tuku-pomuze-k-rychlejsimu-hubnuti\/#Jak_efektivne_cvicit_pro_hubnuti\" title=\"Jak efektivn\u011b cvi\u010dit pro hubnut\u00ed?\">Jak efektivn\u011b cvi\u010dit pro hubnut\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/tepova-frekvence-spalovani-tuku-pomuze-k-rychlejsimu-hubnuti\/#Co_je_dulezitejsi_nez_sledovani_tepove_frekvence\" title=\"Co je d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e sledov\u00e1n\u00ed tepov\u00e9 frekvence?\">Co je d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e sledov\u00e1n\u00ed tepov\u00e9 frekvence?<\/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.cz\/blog\/tepova-frekvence-spalovani-tuku-pomuze-k-rychlejsimu-hubnuti\/#Zaver\" title=\"Z\u00e1v\u011br\">Z\u00e1v\u011br<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Lidsk\u00e9 srdce bije od narozen\u00ed do konce \u017eivota, ale jeho tempo se podle pot\u0159eby m\u011bn\u00ed. Kdy\u017e sp\u00edme, bije pomalu, a b\u011bhem intenzivn\u00edho cvi\u010den\u00ed se rozbu\u0161\u00ed, aby pokrylo energetick\u00e9 pot\u0159eby pracuj\u00edc\u00edch sval\u016f. Energii, kterou srdce pumpuje prost\u0159ednictv\u00edm krve, je v\u0161ak pot\u0159eba n\u011bkde z\u00edskat. To, zda bude vyu\u017e\u00edvan\u00e1 energie z tuk\u016f, sacharid\u016f nebo b\u00edlkovin, z\u00e1le\u017e\u00ed na intenzit\u011b a dob\u011b trv\u00e1n\u00ed cvi\u010den\u00ed. Lze spr\u00e1vn\u00fdm cvi\u010den\u00edm dos\u00e1hnout toho, abychom rozbu\u0161ili srdce p\u0159esn\u011b tak, abychom spalovali tuky a hubnuli? To se dozv\u00edte 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=\"Jak_je_v_tele_ulozena_energie\"><\/span>Jak je v t\u011ble ulo\u017eena energie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Energie<\/strong>, kterou vyu\u017e\u00edv\u00e1 ka\u017ed\u00e1 bu\u0148ka t\u011bla, je p\u0159en\u00e1\u0161ena a vyu\u017e\u00edv\u00e1na ve form\u011b <strong>adenosintrifosf\u00e1tu (ATP)<\/strong>. ATP v t\u011ble funguje jako palivo, kter\u00e9 poh\u00e1n\u00ed v\u0161echny molekul\u00e1rn\u00ed \u201emotory\u201c. ATP je nezbytn\u00e9 pro \u017eivotn\u011b d\u016fle\u017eit\u00e9 procesy a z\u00e1rove\u0148 je i zdrojem energie pro <strong>svalov\u00e9 kontrakce<\/strong>. Energii v\u0161ak nep\u0159ij\u00edm\u00e1me ve form\u011b ATP, ale ve form\u011b j\u00eddla, ze kter\u00e9ho na\u0161e bu\u0148ky dok\u00e1\u017eou ATP vyrobit. Co kdy\u017e m\u00e1me energie v\u00edce, ne\u017e pot\u0159ebujeme? Ulo\u017e\u00edme si ji na hor\u0161\u00ed \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\u00e1 tk\u00e1\u0148, o kter\u00e9 se \u0159\u00edk\u00e1, \u017ee je z\u00e1sobou energie na hor\u0161\u00ed \u010dasy. Pravdou v\u0161ak je, \u017ee t\u011blo m\u00e1 hned n\u011bkolik zp\u016fsob\u016f, jak si uchov\u00e1vat energii. <\/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.cz\/blog\/wp-content\/uploads\/2025\/04\/Formy-energie-v-peceni-1.png\" alt=\"\" class=\"wp-image-717123\" title=\"Formy energie v j\u00e1trech\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Formy-energie-v-peceni-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Formy-energie-v-peceni-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Krom\u011b <strong>tukov\u00e9 tk\u00e1n\u011b<\/strong>, ve kter\u00e9 jsou ulo\u017eeny <strong>tuky bohat\u00e9 na energii<\/strong>, ukl\u00e1d\u00e1me p\u0159ebyte\u010dnou energii i ve svalech. Svaly obsahuj\u00ed nejen vodu a glykogen, ale i vlastn\u00ed z\u00e1sobu tuk\u016f. <strong>Glykogen je z\u00e1sobn\u00ed \u201en\u00e1dr\u017e\u201c sacharid\u016f<\/strong>, tvo\u0159en\u00e1 velk\u00fdm po\u010dtem molekul gluk\u00f3zy, kter\u00e9 se v p\u0159\u00edpad\u011b pot\u0159eby dok\u00e1\u017eou uvolnit a mohou b\u00fdt vyu\u017eity pro tvorbu ATP. \u010c\u00e1st glykogenu se nach\u00e1z\u00ed i v j\u00e1trech. V dob\u00e1ch dlouhodob\u00e9ho nedostatku energie mohou bu\u0148ky s\u00e1hnout i po b\u00edlkovin\u00e1ch, ze kter\u00fdch dok\u00e1\u017eou vyrobit energii. Ty v\u0161ak p\u0159edstavuj\u00ed <strong>posledn\u00ed mo\u017enost 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, zda budeme p\u0159i sportu prim\u00e1rn\u011b vyu\u017e\u00edvat energii ulo\u017eenou v tuc\u00edch, glykogenu, \u010di b\u00edlkovin\u00e1ch, z\u00e1le\u017e\u00ed na <strong>intenzit\u011b fyzick\u00e9 aktivity<\/strong>, jakou vykon\u00e1v\u00e1me. Intenzitu dok\u00e1\u017eeme ur\u010dit podle tepov\u00e9 frekvence. <\/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_frekvence\"><\/span>Co je tepov\u00e1 frekvence?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tepov\u00e1 frekvence nen\u00ed nic jin\u00e9ho ne\u017e <strong>po\u010det \u00fader\u016f srdce za minutu<\/strong>. Srdce pumpuje krev do cel\u00e9ho t\u011bla neust\u00e1le a frekvence t\u011bchto \u00fader\u016f se m\u011bn\u00ed v z\u00e1vislosti na aktu\u00e1ln\u00ed pot\u0159eb\u011b t\u011bla. Krev, kterou srdce pumpuje do cel\u00e9ho t\u011bla, p\u0159in\u00e1\u0161\u00ed kysl\u00edk i \u017eiviny a z\u00e1rove\u0148 odv\u00e1d\u00ed odpadn\u00ed 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>Skv\u011bl\u00fdm ukazatelem kardiovaskul\u00e1rn\u00edho zdrav\u00ed je <strong>tepov\u00e1 frekvence v klidu<\/strong> (RHR \u2013 resting heart rate). \u010c\u00edm je RHR ni\u017e\u0161\u00ed, t\u00edm zdrav\u011bj\u0161\u00ed srdce m\u00e1me. V pr\u016fm\u011bru se RHR pohybuje <strong>okolo 70 \u00fader\u016f za minutu<\/strong>, ale za zdrav\u00fd interval je pova\u017eov\u00e1no 60\u2013100 \u00fader\u016f za minutu. Vrcholov\u00ed vytrvalostn\u00ed sportovci mohou m\u00edt d\u00edky dlouhodob\u00e9mu tr\u00e9ninku a adaptaci RHR na \u00farovni<strong> 35\u201340 \u00fader\u016f za minutu. <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/image4-1124x663.jpg\" alt=\"Tepov\u00e1 frekvence nen\u00ed nic jin\u00e9ho ne\u017e po\u010det \u00fader\u016f srdce za minutu.\" class=\"wp-image-715031\" title=\"Tepov\u00e1 frekvence nen\u00ed nic jin\u00e9ho ne\u017e po\u010det \u00fader\u016f srdce za minutu. \" 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 frekvenc\u00ed souvis\u00ed i <strong>variabilita tepov\u00e9 frekvence<\/strong> (HRV \u2013 heart rate variability). Variabilita poukazuje na rozd\u00edl v \u010dase mezi jednotliv\u00fdmi \u00fadery srdce. Jej\u00ed m\u011b\u0159en\u00ed dnes umo\u017e\u0148uj\u00ed i chytr\u00e9 hodinky \u010di prsteny. Dok\u00e1\u017eeme podle n\u00ed ur\u010dit aktivitu <strong>autonomn\u00edho nervov\u00e9ho syst\u00e9mu<\/strong>, zm\u011b\u0159it hladinu stresu \u010di na\u0161i \u00farove\u0148 regenerace a p\u0159ipravenosti na dal\u0161\u00ed 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_muzeme_sledovat_i_jinak\"><\/span>Intenzitu m\u016f\u017eeme sledovat i jinak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tepov\u00e1 frekvence souvis\u00ed i s tzv. <strong>VO2 max<\/strong>, co\u017e p\u0159edstavuje maxim\u00e1ln\u00ed spot\u0159ebu kysl\u00edku za minutu. \u010c\u00edm v\u00edce kysl\u00edku dok\u00e1\u017eeme vyu\u017e\u00edt, t\u00edm je tato hodnota vy\u0161\u0161\u00ed. Z\u00e1rove\u0148 plat\u00ed, \u017ee \u010d\u00edm je <strong>VO2 max vy\u0161\u0161\u00ed, t\u00edm ni\u017e\u0161\u00ed je na\u0161e tepov\u00e1 frekvence v klidu<\/strong>. Na z\u00e1klad\u011b VO2 max a tepov\u00e9 frekvence m\u016f\u017eeme fyzickou aktivitu rozd\u011blit podle 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\u201365<\/td><td>60\u201372<\/td><\/tr><tr><td>2<\/td><td>66\u201380<\/td><td>72\u201382<\/td><\/tr><tr><td>3<\/td><td>81\u201387<\/td><td>82\u201387<\/td><\/tr><tr><td>4<\/td><td>88\u201393<\/td><td>88\u201392<\/td><\/tr><tr><td>5<\/td><td>94\u2013100<\/td><td>93\u2013100<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>HR max, tedy maxim\u00e1ln\u00ed tepovou frekvenci, lze vypo\u010d\u00edtat jednodu\u0161e:<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>211 &#8211; 0,64 x v\u011bk = 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>Pro <strong>nejp\u0159esn\u011bj\u0161\u00ed <\/strong>ur\u010den\u00ed HR max, ale i VO2 max je nejvhodn\u011bj\u0161\u00ed <strong>testov\u00e1n\u00ed v laborato\u0159i<\/strong>, pomoc\u00ed kter\u00e9ho je mo\u017en\u00e9 p\u0159esn\u011b ur\u010dit maxim\u00e1ln\u00ed srde\u010dn\u00ed frekvenci a spot\u0159ebu kysl\u00edku.<\/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_cviceni_v_urcite_zone_nejefektivnejsi_pro_hubnuti\"><\/span>Je cvi\u010den\u00ed v ur\u010dit\u00e9 z\u00f3n\u011b nejefektivn\u011bj\u0161\u00ed pro hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lidsk\u00e9 t\u011blo m\u00e1 ve svalech dostupn\u00e9 ATP na<strong> p\u00e1r sekund<\/strong> intenzivn\u00ed fyzick\u00e9 aktivity (nap\u0159. sprint). Po jeho vy\u010derp\u00e1n\u00ed mus\u00ed s\u00e1hnout do z\u00e1sob a ATP dopl\u0148ovat. Nejrychlej\u0161\u00edm zdrojem je recyklace ADP na ATP pomoc\u00ed <a href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kreatinu<\/strong><\/a>. Kreatin zvl\u00e1dne pokr\u00fdt energetick\u00e9 pot\u0159eby p\u0159i vysok\u00e9 intenzit\u011b po dobu p\u0159ibli\u017en\u011b 10 sekund. Pokud v\u0161ak fyzick\u00e1 aktivita p\u0159etrv\u00e1v\u00e1, je t\u0159eba s\u00e1hnout do z\u00e1sob. V z\u00e1vislosti na intenzit\u011b budeme spalovat v\u00edce tuk\u016f, nebo glykogenu.     <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/image2-1124x632.jpg\" alt=\"Je cvi\u010den\u00ed v ur\u010dit\u00e9 z\u00f3n\u011b nejefektivn\u011bj\u0161\u00ed pro hubnut\u00ed?\" class=\"wp-image-715161\" title=\"Je cvi\u010den\u00ed v ur\u010dit\u00e9 z\u00f3n\u011b nejefektivn\u011bj\u0161\u00ed pro hubnut\u00ed?\" 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>del\u0161\u00ed a n\u00e1ro\u010dn\u011bj\u0161\u00ed<\/strong>, t\u00edm v\u00edce bude t\u011blo vyu\u017e\u00edvat b\u00edlkoviny. P\u0159\u00edkladem mohou b\u00fdt maratony, kdy je pot\u0159eba dopl\u0148ovat nejen <a href=\"https:\/\/gymbeam.cz\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">elektrolyty<\/a> a <a href=\"https:\/\/gymbeam.cz\/rychle-sacharidy\" target=\"_blank\" rel=\"noreferrer noopener\">sacharidy<\/a>, ale i <a href=\"https:\/\/gymbeam.cz\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\">esenci\u00e1ln\u00ed aminokyseliny<\/a> (kvalitn\u00ed b\u00edlkoviny). V n\u011bkter\u00fdch z\u00f3n\u00e1ch budeme tedy spalovat v\u00edce tuk\u016f, v jin\u00fdch s\u00e1hne t\u011blo po z\u00e1sob\u00e1ch v glykogenu nebo v mal\u00e9 m\u00ed\u0159e v b\u00edlkovin\u00e1ch. Je t\u0159eba dodat, \u017ee p\u0159i <strong>b\u011b\u017en\u00fdch tr\u00e9ninc\u00edch se b\u00edlkoviny t\u00e9m\u011b\u0159 nespot\u0159ebov\u00e1vaj\u00ed<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>T\u011blo tedy vyu\u017e\u00edv\u00e1 r\u016fzn\u00e9 palivo z r\u016fzn\u00fdch z\u00e1sob\u00e1ren energie v r\u016fzn\u00e9m pom\u011bru.<\/strong> Nejv\u011bt\u0161\u00ed z\u00e1sob\u00e1rna je tukov\u00e1, men\u0161\u00ed z\u00e1sob\u00e1rnu p\u0159edstavuje glykogen a posledn\u00ed z\u00e1chranou je energie v b\u00edlkovin\u00e1ch. T\u011blo sice vyu\u017e\u00edv\u00e1 v\u0161echny z\u00e1sob\u00e1rny, <strong>z\u00e1le\u017e\u00ed ale na intenzit\u011b aktivity<\/strong>, kter\u00e1 ovlivn\u00ed, ze kter\u00e9 bude \u010derpat nejv\u00edce. S rostouc\u00ed intenzitou vyu\u017e\u00edv\u00e1me \u010d\u00edm d\u00e1l v\u00edce sacharid\u016f (glykogenu) a m\u00e9n\u011b tuk\u016f.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vyu\u017e\u00edv\u00e1n\u00ed tukov\u00fdch z\u00e1sob se u ka\u017ed\u00e9ho jednotlivce li\u0161\u00ed. Z\u00e1le\u017e\u00ed na tom, zda jde o tr\u00e9novan\u00e9ho \u010dlov\u011bka, nebo \u010dlov\u011bka, kter\u00fd v\u011bt\u0161inu \u010dasu prosed\u00ed. P\u0159i nadv\u00e1ze a n\u00edzk\u00e9 fyzick\u00e9 kondici nast\u00e1v\u00e1 spalov\u00e1n\u00ed tuk\u016f mnohem d\u0159\u00edve<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> <sup>[4]<\/sup><\/mark>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zpravidla nejv\u00edce tukov\u00fdch z\u00e1sob mobilizujeme b\u011bhem <strong>m\u00edrn\u011b intenzivn\u00ed aerobn\u00ed fyzick\u00e9 aktivity<\/strong>. Jinak \u0159e\u010deno, nejv\u00edce tuk\u016f t\u011blo spaluje b\u011bhem aktivity v horn\u00ed hranici z\u00f3ny 1 a v z\u00f3n\u011b 2 (~70 % HR max). St\u00e1le v\u0161ak plat\u00ed, \u017ee tuky nejsou jedin\u00fdm zdrojem energie a ve velk\u00e9m je spot\u0159ebov\u00e1n i glykogen ve svalech. Velk\u00e1 \u010d\u00e1st tuk\u016f tak\u00e9 poch\u00e1z\u00ed i ze svalov\u00fdch z\u00e1sob, nejen z tukov\u00e9 tk\u00e1n\u011b. P\u0159i vy\u0161\u0161\u00ed intenzit\u011b p\u0159evl\u00e1d\u00e1 spalov\u00e1n\u00ed <strong>glykogenu <\/strong>a v extr\u00e9mn\u00edch p\u0159\u00edpadech, jak\u00fdmi jsou nap\u0159\u00edklad ultramaratony, prob\u00edh\u00e1 ve vy\u0161\u0161\u00ed m\u00ed\u0159e i spalov\u00e1n\u00ed b\u00edlkovin <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.cz\/blog\/wp-content\/uploads\/2025\/04\/Spalovanie-tukov-pocas-zataze-1.png\" alt=\"\" class=\"wp-image-717162\" title=\"Spalov\u00e1n\u00ed tuk\u016f b\u011bhem z\u00e1t\u011b\u017ee\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Spalovanie-tukov-pocas-zataze-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Spalovanie-tukov-pocas-zataze-1-400x267.png 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=\"Jak_efektivne_cvicit_pro_hubnuti\"><\/span>Jak efektivn\u011b cvi\u010dit pro hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spalov\u00e1n\u00ed tukov\u00fdch z\u00e1sob ale <strong>neznamen\u00e1<\/strong>, \u017ee dan\u00fd tuk budeme i hubnout. Sp\u00e1lit ur\u010dit\u00e9 mno\u017estv\u00ed kalori\u00ed za kr\u00e1tk\u00fd \u010das tak\u00e9 neznamen\u00e1, \u017ee v\u0161echny tyto kalorie budou poch\u00e1zet jen z tukov\u00fdch z\u00e1sob. K tomu, abychom se tuku zbavili a zhubli, pot\u0159ebujeme <strong>sp\u00e1lit v\u00edce energie, ne\u017e p\u0159ijmeme<\/strong>.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z dlouhodob\u00e9ho hlediska je \u00fapln\u011b jedno, \u017ee str\u00e1v\u00edme hodiny na b\u011b\u017eeck\u00e9m p\u00e1su a chytr\u00e9 hodinky n\u00e1m \u0159eknou, \u017ee jsme sp\u00e1lili stovky kalori\u00ed v aerobn\u00ed (tuky spaluj\u00edc\u00ed) z\u00f3n\u011b. Pokud nebudeme v <strong>kalorick\u00e9m deficitu<\/strong> a p\u0159ijmeme v\u00edce kalori\u00ed, ne\u017e t\u011blo vyu\u017eije, hubnout se n\u00e1m nebude da\u0159it. V kone\u010dn\u00e9m d\u016fsledku je tedy \u00fapln\u011b jedno, zda energie poch\u00e1z\u00ed z tuk\u016f, \u010di glykogenu.   <strong>Bez kalorick\u00e9ho deficitu budeme tyto z\u00e1soby neust\u00e1le dopl\u0148ovat. Je jedno, ve kter\u00e9 z\u00f3n\u011b cvi\u010d\u00edme, d\u016fle\u017eit\u00e9 je spalovat v\u00edce energie, ne\u017e p\u0159ijmeme. <\/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.com\/blog\/wp-content\/uploads\/2025\/04\/image5-1124x750.jpg\" alt=\"Jak efektivn\u011b cvi\u010dit pro hubnut\u00ed?\" 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_dulezitejsi_nez_sledovani_tepove_frekvence\"><\/span>Co je d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e sledov\u00e1n\u00ed tepov\u00e9 frekvence?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sledov\u00e1n\u00ed tepov\u00e9 frekvence b\u011bhem aerobn\u00edho cvi\u010den\u00ed m\u00e1 v\u00fdznam v p\u0159\u00edpad\u011b zlep\u0161ov\u00e1n\u00ed kondice. Pokud je na\u0161\u00edm c\u00edlem <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout\/\" target=\"_blank\" rel=\"noreferrer noopener\">zhubnout<\/a>, <strong>m\u016f\u017eeme <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/je-opravdu-dulezite-sledovat-svuj-puls-behem-treninku\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tepovou frekvenci<\/strong><\/a><strong> v praxi ignorovat<\/strong>. Zaru\u010den\u00fdm receptem na hubnut\u00ed je <strong>kalorick\u00fd deficit v kombinaci s dostatkem <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>b\u00edlkovin<\/strong><\/a><strong> v <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kvalitn\u00ed strav\u011b<\/strong><\/a><strong> a <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>silov\u00fdm tr\u00e9ninkem<\/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 kalorick\u00e9m deficitu bez cvi\u010den\u00ed riskujeme, \u017ee t\u011blo <strong>za\u010dne ztr\u00e1cet i svalovou hmotu<\/strong>, kter\u00e1 je pro zdrav\u00ed a <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zpomalit-starnuti-odpoved-ukryvaji-telomery\/\" target=\"_blank\" rel=\"noreferrer noopener\">dlouhov\u011bkost<\/a> nesm\u00edrn\u011b d\u016fle\u017eit\u00e1. Riskujeme i vznik tzv. <a href=\"https:\/\/gymbeam.cz\/blog\/skinny-fat-co-je-stihla-obezita-jak-ji-poznat-a-uspesne-s-ni-bojovat\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0161t\u00edhl\u00e9 obezity<\/a>, kter\u00e1 se vyzna\u010duje zdrav\u00fdmi hodnotami <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-bmi-kalkulacka-a-je-vubec-spolehliva\/\" target=\"_blank\" rel=\"noreferrer noopener\">BMI<\/a>, ale tak\u00e9 vy\u0161\u0161\u00edm pod\u00edlem tukov\u00e9 tk\u00e1n\u011b a m\u00e9n\u011b svaly. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dostatek b\u00edlkovin ve strav\u011b zajist\u00ed, \u017ee svaly budou m\u00edt z \u010deho r\u016fst a regenerovat se po n\u00e1ro\u010dn\u011bj\u0161\u00edch tr\u00e9ninc\u00edch. P\u0159i <a href=\"https:\/\/gymbeam.cz\/blog\/8-zpusobu-na-rychle-zotaveni-po-treninku\/\" target=\"_blank\" rel=\"noreferrer noopener\">regeneraci<\/a> ale nesm\u00edme zapom\u00ednat na <a href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kvalitn\u00ed sp\u00e1nek<\/strong><\/a>, d\u00edky kter\u00e9mu se budeme i m\u00e9n\u011b p\u0159ej\u00eddat, a udr\u017e\u00edme si tak spr\u00e1vn\u00e9 stravovac\u00ed 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\u00e1v\u011br<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tepov\u00e1 frekvence n\u00e1m m\u016f\u017ee prozradit mnoho informac\u00ed o stavu na\u0161\u00ed fyzick\u00e9 kondice. Dok\u00e1\u017eeme podle n\u00ed nastavit spr\u00e1vn\u00fd tr\u00e9ninkov\u00fd pl\u00e1n, a zlep\u0161ovat tak zejm\u00e9na sv\u00e9 kardiovaskul\u00e1rn\u00ed zdrav\u00ed. S ohledem na hubnut\u00ed plat\u00ed, \u017ee p\u0159i m\u00edrn\u00e9 intenzit\u011b aerobn\u00edho tr\u00e9ninku (nap\u0159. ch\u016fze do kopce) spalujeme p\u0159ev\u00e1\u017en\u011b z\u00e1soby z tukov\u00e9 tk\u00e1n\u011b. Pokud v\u0161ak nedodr\u017eujeme kalorick\u00fd deficit, tyto z\u00e1soby se neust\u00e1le dopl\u0148uj\u00ed.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proto je z hlediska hubnut\u00ed nejd\u016fle\u017eit\u011bj\u0161\u00ed<strong> udr\u017eovat se v kalorick\u00e9m deficitu<\/strong> a nezapom\u00ednat na kvalitn\u00ed stravu, sp\u00e1nek a silov\u00fd tr\u00e9nink. Ka\u017ed\u00fd pohyb je lep\u0161\u00ed ne\u017e \u017e\u00e1dn\u00fd pohyb, a pokud je va\u0161\u00edm c\u00edlem hubnut\u00ed, <strong>je t\u0159eba zam\u011b\u0159it se na kalorick\u00fd p\u0159\u00edjem, nikoli na z\u00f3nu intenzity cvi\u010den\u00ed.<\/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 frekvence n\u00e1m dok\u00e1\u017ee prozradit mnoho informac\u00ed o stavu na\u0161\u00ed fyzick\u00e9 kondice a m\u016f\u017eeme podle n\u00ed nastavit spr\u00e1vn\u00fd tr\u00e9ninkov\u00fd pl\u00e1n. V \u010dl\u00e1nku se pod\u00edv\u00e1me na to, jakou roli hraje v procesu hubnut\u00ed a zda m\u016f\u017ee b\u00fdt efektivn\u00edm n\u00e1strojem, kter\u00fd n\u00e1m pom\u016f\u017ee dostat se rychleji k vysn\u011bn\u00e9 postav\u011b.  <\/p>\n","protected":false},"author":239,"featured_media":715270,"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":[28],"tags":[6369,7353,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-716979","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-hubnuti","9":"tag-strava-cs","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tepov\u00e1 frekvence spalov\u00e1n\u00ed tuk\u016f: Pom\u016f\u017ee k rychlej\u0161\u00edmu hubnut\u00ed? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"B\u011bhem cvi\u010den\u00ed bychom m\u011bli b\u00fdt v aerobn\u00ed z\u00f3n\u011b spaluj\u00edc\u00ed tuky, abychom rychleji hubnuli. 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