{"id":11156,"date":"2020-12-26T07:00:37","date_gmt":"2020-12-26T05:00:37","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=11156"},"modified":"2020-12-23T21:53:47","modified_gmt":"2020-12-23T19:53:47","slug":"jak-se-dostat-do-formy-nic-neni-zakazane-jen-to-davkovani","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2020\/12\/26\/jak-se-dostat-do-formy-nic-neni-zakazane-jen-to-davkovani\/","title":{"rendered":"Jak se dostat do formy? Nic nen\u00ed zak\u00e1zan\u00e9, jen to d\u00e1vkov\u00e1n\u00ed…"},"content":{"rendered":"

Zakon\u010dili jste cyklistikou sezonu a z\u016fstali v\u00a0rozpac\u00edch? Nedosahovali jste v\u00fdkon\u016f, k\u00a0nim\u017e jste se up\u00ednali a o nich\u017e jste snili? \u0158e\u0161\u00edte, jak nalo\u017eit s\u00a0p\u0159\u00edpravou na kilometry v\u00a0sedle b\u011bhem p\u0159\u00ed\u0161t\u00edho roku? We Love Cycling v\u00e1m p\u0159in\u00e1\u0161\u00ed n\u00e1vod, jak se dostat do formy.<\/strong><\/p>\n

Z\u00e1klady ve stravov\u00e1n\u00ed, p\u0159\u00edjmem energie v\u00a0sedle kola \u010di samotn\u00fdm tr\u00e9ninkem v\u00e1s postupn\u011b provede Vojt\u011bch Ha\u010deck\u00fd, sportovn\u00ed fyziolog z Centra sportovn\u00ed medic\u00edny, kter\u00fd se specializuje na individu\u00e1ln\u00ed tr\u00e9ninkov\u00e9 programy. Vicemistr sv\u011bta v\u00a0dr\u00e1hov\u00e9 cyklistice, kter\u00fd \u010d\u00e1st cyklistick\u00e9 kari\u00e9ry pro\u017eil v\u00a0zahrani\u010d\u00ed a posledn\u00edch \u0161est let je sou\u010d\u00e1st\u00ed l\u00e9ka\u0159sk\u00e9ho t\u00fdmu pe\u010duj\u00edc\u00edho o olympijsk\u00e9 medailisty, ale i prost\u00e9 hobby sportovce.<\/em><\/p>\n

\u201eOsv\u011btlili jsme si pravidlo o denn\u00edm p\u0159\u00edjmu potravy v\u00a0pom\u011bru \u0161edes\u00e1t procent sacharid\u016f, dvacet procent protein\u016f, dvacet procent tuk\u016f.<\/p>\n

Nadch\u00e1z\u00ed \u010das ur\u010dit, zda je c\u00edlem sledov\u00e1n\u00ed p\u0159\u00edjmu potravy redukce v\u00e1hy, nebo naopak n\u011bkdo pot\u0159ebuje nabrat svalovou hmotu. Je toti\u017e pochopiteln\u011b probl\u00e9m kvantifikovat energetick\u00fd v\u00fddej \u010dlov\u011bka. Jednou z\u00a0variant je nechat si zm\u011b\u0159it baz\u00e1ln\u00ed metabolismus a p\u0159i\u010d\u00edtat energetick\u00fd v\u00fddej jak z\u00a0tr\u00e9nink\u016f, tak b\u011b\u017en\u00fdch aktivit. Ka\u017ed\u00e9 zam\u011bstn\u00e1n\u00ed toti\u017e vy\u017eaduje jin\u00fd p\u0159\u00edstup.<\/p>\n

\n
\"jak-se-dostat-do-formy-jezte-i-na-trenazeru\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Jak se dostat do formy: jezte i na trena\u017e\u00e9ru<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Sedav\u00e9 zam\u011bstn\u00e1n\u00ed s\u00a0minimem pohybu a jen minim\u00e1ln\u00ed m\u00edrou stresu toti\u017e vy\u017eaduje naprosto jin\u00fd energetick\u00fd p\u0159\u00edjem, ne\u017e pokud je pracovn\u00ed n\u00e1pln\u00ed \u010dinnost na stavb\u011b domu, kde jste neust\u00e1le v\u00a0pohybu.<\/p>\n

Tal\u00ed\u0159 jako kruhov\u00fd graf<\/strong><\/h2>\n

Z\u00e1kladn\u00ed pravidlo z v\u00fd\u017eivy je, \u017ee nic nen\u00ed zak\u00e1zan\u00e9, jenom je t\u0159eba dodr\u017eet d\u00e1vkov\u00e1n\u00ed ve spr\u00e1vn\u00e9m mno\u017estv\u00ed. Pokud si budete zakazovat obl\u00edbenou pochutinu, jedin\u00fdm v\u00fdsledkem bude nervozita a d\u0159\u00edve \u010di pozd\u011bji stejn\u011b p\u0159ijde den, kdy se \u201eodp\u00edran\u00fdm pokladem\u201c p\u0159ej\u00edte, p\u0159\u00edpadn\u011b p\u0159epijete. Tud\u00ed\u017e je lep\u0161\u00ed si pomyslnou z\u00e1vislost dop\u0159\u00e1t v mali\u010dkat\u00fdch d\u00e1vk\u00e1ch.<\/p>\n

\"Kachn\u00ed<\/a>
Kachn\u00ed prsa, kapusta a brambory. Inspirace, jak slo\u017eit vhodn\u00fd vyv\u00e1\u017een\u00fd ob\u011bd. Foto: profimedia<\/em><\/figcaption><\/figure>\n

Vhodn\u00fdm zp\u016fsobem, jak udr\u017eet stravov\u00e1n\u00ed v\u00a0pat\u0159i\u010dn\u00e9 m\u00ed\u0159e, je p\u0159edstava tal\u00ed\u0159e jako kruhov\u00e9ho grafu. \u010ctvrtinu prostoru by m\u011blo zab\u00edrat maso, \u010dtvrtinu p\u0159\u00edloha a polovinu zelenina.<\/p>\n

Zapisov\u00e1n\u00ed energetick\u00e9ho p\u0159\u00edjmu? Zkalibrujete oko<\/strong><\/h2>\n

Jestli\u017ee v\u00e1hu \u0159e\u0161\u00edte, nejefektivn\u011bj\u0161\u00ed cestou je si j\u00eddlo v\u00e1\u017eit a zapisovat kolik je v\u00e1\u0161 energetick\u00fd p\u0159\u00edjem. Nicm\u00e9n\u011b, c\u00edlem tohoto \u00fakonu nen\u00ed vytvo\u0159it si z\u00e1vislost na v\u00e1\u017een\u00ed potravin a zapisov\u00e1n\u00ed!<\/p>\n

Jde vlastn\u011b o zp\u016fsob, jak zkalibrovat oko a dostat do hlavy kolik \u010deho m\u016f\u017eeme zkonzumovat.<\/p>\n

\n
\"jak-se-dostat-do-formy-zaklady-stravovani\"\/<\/a><\/div>
\n Rady & tipy<\/a>\n <\/div>\n
\n \n

Jak se dostat do formy? Z\u00e1klady stravov\u00e1n\u00ed<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Ostatn\u011b pokud vyraz\u00edte na dovolenou, asi t\u011b\u017eko si v\u00a0hotelu budete v\u00e1\u017eit j\u00eddlo. Tud\u00ed\u017e pokud doma t\u0159eba na \u010dtrn\u00e1ct dn\u016f k\u00a0dan\u00e9 metod\u011b s\u00e1hnete, z\u00edsk\u00e1te ur\u010dit\u011b dokonal\u00fd nebo alespo\u0148 lep\u0161\u00ed p\u0159ehled, jak velkou porci r\u00fd\u017ee, t\u011bstovin \u010di ku\u0159ete si m\u016f\u017eete dop\u0159\u00e1t.<\/p>\n

Velmi dob\u0159e na z\u00e1pis energetick\u00e9ho p\u0159\u00edjmu funguj\u00ed kaloricketabulky.cz. Existuje i spousta jin\u00fdch aplikac\u00ed, ale v\u00fd\u0161e zm\u00edn\u011bn\u00e1 je je naturalizovan\u00e1 pro \u010cesko a Slovensko, co\u017e je v\u00fdhoda, proto\u017ee u zahrani\u010dn\u00edch aplikac\u00ed, asi t\u011b\u017eko budete hledat nap\u0159\u00edklad sv\u00ed\u010dkovou se \u0161esti.\u201c<\/p>\n","protected":false},"excerpt":{"rendered":"

Zakon\u010dili jste cyklistikou sezonu a z\u016fstali v\u00a0rozpac\u00edch? Nedosahovali jste v\u00fdkon\u016f, k\u00a0nim\u017e jste se up\u00ednali a o nich\u017e jste snili? \u0158e\u0161\u00edte, […]<\/p>\n","protected":false},"author":122,"featured_media":11157,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15,6],"tags":[126,56,1304,9,27,1282,17,28,67],"global-categories":[411],"class_list":["post-11156","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-rady-tipy","category-zdravi-a-trenink","tag-cyklistika","tag-horska-cyklistika","tag-jak-se-dostat-do-formy","tag-silnicni-cyklistika","tag-trenink","tag-vojtech-hacecky","tag-vyziva","tag-zdravi","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nJak se dostat do formy? 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