{"id":11314,"date":"2021-01-13T17:00:18","date_gmt":"2021-01-13T15:00:18","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=11314"},"modified":"2021-01-12T15:31:54","modified_gmt":"2021-01-12T13:31:54","slug":"jak-se-dostat-do-formy-hubnuti-na-kole-i","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2021\/01\/13\/jak-se-dostat-do-formy-hubnuti-na-kole-i\/","title":{"rendered":"Jak se dostat do formy? Hubnut\u00ed na kole I."},"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 roku 2021? 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 provede Vojt\u011bch Ha\u010deck\u00fd, sportovn\u00ed fyziolog z Centra sportovn\u00ed medic\u00edny specializuj\u00edc\u00ed se 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. Nejprve \u010dty\u0159i roky s\u00a0Centrem sportovn\u00ed medic\u00edny spolupracoval v\u00a0pozici z\u00e1vodn\u00edka, kter\u00fd se s\u00e1m tr\u00e9nuje. A posledn\u00ed dva roky 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

\u201ePokud n\u011bkdo v\u00a0dosp\u011blosti za\u010d\u00edn\u00e1 s\u00a0cyklistikou \u010di se do sedla kola vrac\u00ed po del\u0161\u00ed odmlce, v\u011bt\u0161inou je hlavn\u00ed motivac\u00ed redukce t\u011blesn\u00e9 hmotnosti. Jen\u017ee lid\u00e9 si neuv\u011bdomuj\u00ed, \u017ee kolo je jenom n\u00e1strojem ke shazov\u00e1n\u00ed kilogram\u016f, proto\u017ee samoz\u0159ejm\u011b k\u00a0hubnut\u00ed doch\u00e1z\u00ed v\u00a0okam\u017eiku, kdy vydan\u00e1 energie p\u0159evy\u0161uje p\u0159\u00edjem. Zn\u00ed to pom\u011brn\u011b jednodu\u0161e, nicm\u00e9n\u011b je zde spousta ale…<\/p>\n

Z\u00e1zra\u010dn\u00e9 stroje ani pilulky neexistuj\u00ed<\/strong><\/h2>\n

Zcela bez jak\u00fdchkoliv odborn\u00fdch p\u0159edsudk\u016f je nutn\u00e9 si hned na \u00favod \u0159\u00edct, \u017ee neexistuj\u00ed \u017e\u00e1dn\u00e9 z\u00e1zra\u010dn\u00e9 posilovac\u00ed stroje, kter\u00e9 si doma p\u0159ipevn\u00edte na vybranou \u010d\u00e1st t\u011bla a budete hubnout v\u00a0k\u0159esle p\u0159ed televizn\u00ed obrazovkou p\u0159i sledov\u00e1n\u00ed obl\u00edben\u00e9ho po\u0159adu.<\/p>\n

Stejn\u011b jako neexistuj\u00ed \u017e\u00e1dn\u00e9 z\u00e1zra\u010dn\u00e9 stravovac\u00ed dopl\u0148ky, po nich\u017e budete za p\u00e1r t\u00fddn\u016f na po\u017eadovan\u00e9 hmotnosti s\u00a0vyr\u00fdsovan\u00fdmi svaly, ani\u017e byste vyvinuli n\u011bjak\u00e9 \u00fasil\u00ed. V\u011b\u0159te, \u017ee bez pohybu k\u00a0redukci v\u00e1hy nedojde.<\/p>\n

\n
\"dve-dekady-udalosti-co-hybaly-cyklistickym-ceskem-i\"\/<\/a><\/div>
\n Z\u00c1BAVA<\/a>\n <\/div>\n
\n \n

Dv\u011b dek\u00e1dy ud\u00e1lost\u00ed, co h\u00fdbaly cyklistick\u00fdm \u010ceskem I.<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Na sv\u011bt\u011b je stra\u0161n\u00e9 mno\u017estv\u00ed diet. Spousta z nich m\u00e1 zaryt\u00e9 zast\u00e1nce tvrd\u00edc\u00ed, \u017ee dan\u00fd syst\u00e9m je nejlep\u0161\u00ed. Jen\u017ee kdy\u017e se dieta rozebere do detailu, tak v\u00a0dev\u011btadevades\u00e1ti p\u0159\u00edpadech ze sta za\u010dali lid\u00e9 o j\u00eddle p\u0159em\u00fd\u0161let, kontrolovali si p\u0159\u00edjem, za\u0159adili aktivn\u00ed pohyb a skon\u010dili v\u00a0m\u00edrn\u00e9m denn\u00edm energetick\u00e9m deficitu, jeho\u017e kone\u010dn\u00fdm v\u00fdsledkem po n\u011bkolika t\u00fddnech byl z\u00e1sadn\u00ed pokles hmotnosti.<\/p>\n

\"\"<\/a><\/p>\n

Cyklistika je k\u00a0redukci hmotnosti vhodn\u00e1, proto\u017ee spousta lid\u00ed na kole jezd\u00ed \u010di v\u00a0ml\u00e1d\u00ed jezdila a pohyb v\u00a0sedle kola si snadno osv\u011b\u017e\u00ed. V\u00a0rekrea\u010dn\u00ed podob\u011b je \u0161etrn\u00e1 ke kloub\u016fm. A je pochopiteln\u011b hezk\u00e9 se v\u00a0r\u00e1mci sportov\u00e1n\u00ed n\u011bkam pod\u00edvat. A kolo umo\u017e\u0148uje uskute\u010dnit v\u00fdlety do relativn\u011b vzd\u00e1len\u00fdch kout\u016f od domova, ani\u017e by \u010dlov\u011bk vyvinul velkou intenzitu. Nehled\u011b na fakt, \u017ee velk\u00e1 intenzita, respektive intervalov\u00fd tr\u00e9nink, je pro redukci hmotnosti sp\u00ed\u0161e ne\u017e\u00e1douc\u00ed.<\/p>\n

Prvn\u00edm p\u0159edpokladem k\u00a0redukci v\u00e1hy v\u00a0sedle kola je ur\u010dit po\u010det hodin, kdy p\u00e1l\u00edm energii. Druh\u00fdm bodem je spr\u00e1vn\u00e1 intenzita pro spalov\u00e1n\u00ed energie, proto\u017ee pokud se dostanete do vysok\u00fdch intenzit (intervalov\u00fd tr\u00e9nink), t\u011blo bude dlouho regenerovat, tud\u00ed\u017e nedos\u00e1hnete na dostate\u010dn\u00fd po\u010det hodin tr\u00e9ninku a nebudete hubnout, nebo obt\u00ed\u017en\u011bji.<\/p>\n

\n
\"dve-dekady-udalosti-co-hybaly-cyklistickym-ceskem-ii\"\/<\/a><\/div>
\n Z\u00c1BAVA<\/a>\n <\/div>\n
\n \n

Dv\u011b dek\u00e1dy ud\u00e1lost\u00ed, co h\u00fdbaly cyklistick\u00fdm \u010ceskem II.<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

P\u0159i hubnut\u00ed je t\u0159eba hl\u00eddat, aby ztr\u00e1ta hmotnosti nebyla a\u017e moc rychl\u00e1. Velice pravd\u011bpodobn\u011b by toti\u017e doch\u00e1zelo ke spu\u0161t\u011bn\u00ed\u00a0obrann\u00fdch mechanism\u016f t\u011bla, kter\u00e9 by snadno mohlo spadnout do \u0161et\u0159\u00edc\u00edho m\u00f3du. N\u00e1sledn\u011b se za\u010dne zpomalovat metabolismus a \u010dlov\u011bk hmotnost po prvn\u00edm v\u00fdrazn\u00e9m \u00fabytku p\u0159ib\u00edr\u00e1, m\u00edsto aby v\u00e1hu shazoval, a\u010d v\u0161e d\u011bl\u00e1 stejn\u011b.<\/p>\n

P\u016fl kilogramu za t\u00fdden<\/strong><\/h2>\n

V\u0161eobecn\u00e9 doporu\u010den\u00ed je redukovat v\u00e1hu o p\u016fl kilogramu za t\u00fdden. Samoz\u0159ejm\u011b stejn\u011b jako jsou lid\u00e9 s\u00a0extr\u00e9mn\u00edmi postavami, m\u016f\u017ee existovat extr\u00e9m i p\u0159i redukci v\u00e1hy. Ka\u017edop\u00e1dn\u011b v\u00a0optim\u00e1ln\u00edm p\u0159\u00edpad\u011b by shazov\u00e1n\u00ed m\u011blo b\u00fdt plynul\u00e9 s\u00a0pauzami, kdy t\u00fdden nebo dva ke shazov\u00e1n\u00ed hmotnosti nedoch\u00e1z\u00ed.<\/p>\n

Je jasn\u00e9, \u017ee stejn\u011b jako p\u0159i n\u00e1r\u016fstu v\u00fdkonnosti nejde v\u0161echno rovnom\u011brn\u00fdm tempem. Za\u010d\u00e1tek je rychl\u00fd, ale pak se sni\u017eov\u00e1n\u00ed v\u00e1hy m\u016f\u017ee na ur\u010dit\u00fd \u010das zpomalit a\u017e zaseknout.<\/p>\n

\"\"<\/a><\/p>\n

V\u00a0r\u00e1mci tr\u00e9ninkov\u00e9ho pl\u00e1nu, jeho\u017e c\u00edlem je redukce hmotnosti, by m\u011bl b\u00fdt jeden t\u00fdden z\u00a0hlediska pohybov\u00e9 aktivity n\u00e1ro\u010dn\u011bj\u0161\u00ed, druh\u00fd odpo\u010dinkov\u011bj\u0161\u00ed. Tento cyklus by se m\u011bl opakovat, p\u0159i\u010dem\u017e p\u0159\u00edjem energie by m\u011bl z\u016fstat rovnom\u011brn\u00fd. Pochopiteln\u011b nelze sportovce pau\u0161alizovat a jde o doporu\u010den\u00ed pro typick\u00e9 hobby sportovce. S\u00a0n\u00e1rustem v\u00fdkonnosti se pom\u011br n\u00e1ro\u010dn\u00fdch versus odpo\u010dinkov\u00fdch t\u00fddn\u016f zvy\u0161uje a\u017e po cyklus \u010dty\u0159i ku jedn\u00e9 v\u00a0p\u0159\u00edpad\u011b profesion\u00e1l\u016f.<\/p>\n

A m\u011bjte na pam\u011bti, \u017ee b\u011bhem voln\u00e9ho dne je pot\u0159eba doplnit energii, nikoliv pokra\u010dovat ve vytv\u00e1\u0159en\u00ed energetick\u00e9ho deficitu. Je pot\u0159eba dop\u0159\u00e1t t\u011blu odpov\u00eddaj\u00edc\u00ed kvalitn\u00ed regeneraci.<\/p>\n

\n
\"jak-na-nakup-jizdniho-kola-silnicni-rozcestniky\"\/<\/a><\/div>
\n Rady & tipy<\/a>\n <\/div>\n
\n \n

Jak na n\u00e1kup j\u00edzdn\u00edho kola: silni\u010dn\u00ed rozcestn\u00edky<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Dokonce ka\u017ed\u00fd dietolog tvrd\u00ed, \u017ee by se lid\u00e9 nem\u011bli b\u00e1t dop\u0159\u00e1t si b\u011bhem shazov\u00e1n\u00ed kilogram\u016f pomyslnou \u201eoslavu\u201c, kdy se naj\u00ed bez v\u00fd\u010ditek. V\u011b\u0159te v\u0161ak, \u017ee nen\u00ed od v\u011bci si takov\u00fd den do kalend\u00e1\u0159e vyzna\u010dit. P\u0159edejte tak situaci, kdy se oslava kon\u00e1 ka\u017ed\u00fd t\u0159et\u00ed den. Pak se toti\u017e energetick\u00fd deficit vytv\u00e1\u0159\u00ed dost obt\u00ed\u017en\u011b.“<\/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":11322,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[126,56,1384,1304,9,27,1282,17,67],"global-categories":[411],"class_list":["post-11314","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-cyklistika","tag-horska-cyklistika","tag-hubnuti-na-kole","tag-jak-se-dostat-do-formy","tag-silnicni-cyklistika","tag-trenink","tag-vojtech-hacecky","tag-vyziva","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nJak se dostat do formy? Hubnut\u00ed na kole I. | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Cyklistika je skv\u011bl\u00fd zp\u016fsob k redukci v\u00e1hy. Pamatujte, \u017ee kolo je jen n\u00e1stroj. K\u00a0hubnut\u00ed doch\u00e1z\u00ed, kdy\u017e vydan\u00e1 energie p\u0159evy\u0161uje p\u0159\u00edjem.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/cs\/2021\/01\/13\/jak-se-dostat-do-formy-hubnuti-na-kole-i\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak se dostat do formy? Hubnut\u00ed na kole I.\" \/>\n<meta property=\"og:description\" content=\"Cyklistika je skv\u011bl\u00fd zp\u016fsob k redukci v\u00e1hy. Pamatujte, \u017ee kolo je jen n\u00e1stroj. 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