{"id":15662,"date":"2022-01-04T16:00:40","date_gmt":"2022-01-04T14:00:40","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=15662"},"modified":"2022-01-03T16:52:22","modified_gmt":"2022-01-03T14:52:22","slug":"jak-daleko-musite-dojet-abyste-zhubli-o-1-kilogram","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2022\/01\/04\/jak-daleko-musite-dojet-abyste-zhubli-o-1-kilogram\/","title":{"rendered":"Jak daleko mus\u00edte dojet, abyste zhubli o 1 kilogram?"},"content":{"rendered":"

Byla by jist\u011b \u0161koda, kdyby se cel\u00e1 va\u0161e cyklistika z\u00fa\u017eila na hon za ni\u017e\u0161\u00ed v\u00e1hou, nicm\u00e9n\u011b hubnut\u00ed je \u010dasto u\u017eite\u010dn\u00fd vedlej\u0161\u00ed produkt j\u00edzdy na kole. D\u00e1 se ale spo\u010d\u00edtat, kolik kilometr\u016f je t\u0159eba ujet, abyste (za p\u0159edpokladu, \u017ee strava a dal\u0161\u00ed aktivity z\u016fstanou nezm\u011bn\u011bny) zhubli o 1 kilogram? Kr\u00e1tk\u00e1 odpov\u011b\u010f zn\u00ed \u2013 tak trochu.<\/strong><\/p>\n

Cyklistika znamen\u00e1 n\u00e1mahu, n\u00e1maha vy\u017eaduje energii a energie n\u00e1m pom\u00e1h\u00e1 spalovat tuk. To je v\u0161eobecn\u011b zn\u00e1m\u00e1 rovnice. Ale vedle t\u011bchto obecn\u00fdch fr\u00e1z\u00ed by st\u00e1lo za to dozv\u011bd\u011bt se, kolik p\u0159esn\u011b m\u016f\u017eeme cyklistikou shodit.<\/p>\n

Watty x hodiny x 3,6<\/strong><\/h2>\n

V\u011bda a medic\u00edna na to maj\u00ed odpov\u011b\u010f, ale dobrat se k n\u00ed, nebude tak snadn\u00e9, proto\u017ee hubnut\u00ed nen\u00ed exaktn\u00ed v\u011bda, a proto se do n\u011bj prom\u00edt\u00e1 \u0159ada prom\u011bnn\u00fdch. Ale jako aspo\u0148 \u010d\u00e1ste\u010dn\u00e9 vod\u00edtko m\u016f\u017ee poslou\u017eit v\u00fdpo\u010det, podle kter\u00e9ho si stanov\u00edte sv\u016fj energetick\u00fd v\u00fddej: pr\u016fm\u011brn\u00e9 watty x \u010das v hodin\u00e1ch x 3,6.<\/p>\n

Tak\u017ee pokud budete dv\u011b hodiny \u0161lapat s pr\u016fm\u011brn\u00fdm v\u00fdkonem 100 watt\u016f, sp\u00e1l\u00edte 720 kalori\u00ed. Hodina doma na trena\u017e\u00e9ru na 200 wattech bude m\u00edt identick\u00fd efekt. Zat\u00edm v\u0161echno jasn\u00e9?<\/p>\n

\n
\"trenink-na-trenazeru-proc-se-vazit-bez-obleceni-pred-i-po-jizde\"\/<\/a><\/div>
\n Na kole v zim\u011b<\/a>\n <\/div>\n
\n \n

Tr\u00e9nink na trena\u017e\u00e9ru: pro\u010d se v\u00e1\u017eit bez oble\u010den\u00ed p\u0159ed i po j\u00edzd\u011b?<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Tak\u017ee te\u010f se dost\u00e1v\u00e1me ke k\u00fd\u017een\u00e9mu jednomu kilogramu tuku. Odhad odborn\u00edk\u016f zn\u00ed, \u017ee 1 gram tuku obsahuje 9 kalori\u00ed energie. Pokud by to platilo i na v\u00e1s, proto\u017ee ka\u017ed\u00fd \u010dlov\u011bk je jin\u00fd, pak by vych\u00e1zelo, \u017ee 1 kilogram tukov\u00e9 tk\u00e1n\u011b je ekvivalentem 7800 kalori\u00ed (tuku je 870 gram\u016f, zbytek tvo\u0159\u00ed voda x 9 kalori\u00ed na 1 gram).<\/p>\n

\"Watt<\/a>
Hubnut\u00ed v sedle kola? Wattmetr m\u016f\u017ee velmi dob\u0159e poslou\u017eit k z\u00edsk\u00e1n\u00ed informac\u00ed, kolik jste p\u0159i tr\u00e9ninku sp\u00e1lili kalori\u00ed. Foto: Michal \u010cerven\u00fd (2x)<\/em><\/figcaption><\/figure>\n

Jen m\u00e1lo z n\u00e1s jezd\u00ed v pr\u016fm\u011bru p\u0159es 200 watt\u016f, tak\u017ee p\u0159i takov\u00e9m v\u00fdkonu by se 1 kilogram tuku p\u00e1lil 10 hodin, 49 minut a 48 sekund. Te\u010f p\u0159edpokl\u00e1dejme, \u017ee na rovin\u011b p\u0159i 200 wattech a nulov\u00e9m v\u011btru zvl\u00e1dnete pr\u016fm\u011brnou rychlost 30 kilometr\u016f v hodin\u011b. To znamen\u00e1, \u017ee 1 kilo tuku sp\u00e1l\u00edte po ujet\u00ed 324,9 kilometr\u016f.<\/p>\n

A je to! A nebo ne? Nebo je to p\u0159\u00edli\u0161 zjednodu\u0161en\u00e1 \u00favaha?<\/p>\n

Latt\u00e9 zni\u010d\u00ed \u010d\u00e1st tr\u00e9ninku<\/strong><\/h2>\n

Tato \u010d\u00edsla vych\u00e1zej\u00ed z toho, \u017ee jste nezm\u011bnili sv\u016fj kalorick\u00fd p\u0159\u00edjem a \u017ee va\u0161e strava je zdrav\u011b vyv\u00e1\u017een\u00e1. Jenom\u017ee kdo toto m\u016f\u017ee \u0159\u00edct? Realita je takov\u00e1, \u017ee fyzick\u00fd tr\u00e9nink stimuluje apetit. Pokud posad\u00edte \u010dlov\u011bka na p\u016fl hodiny na \u017eidli, bude m\u00e9n\u011b hladov\u00fd ne\u017e ten, kter\u00fd stejnou dobu bude ot\u00e1\u010det ped\u00e1ly. A kdy\u017e si po tr\u00e9ninku dop\u0159ejete svoje obl\u00edben\u00e9 latt\u00e9, okam\u017eit\u011b se nadopujete d\u00e1vkou 200 kalori\u00ed, co\u017e v\u00e1m m\u016f\u017ee zni\u010dit hodinu a p\u016fl tr\u00e9ninku, pokud jste ho absolvovali na pr\u016fm\u011brn\u00e9m v\u00fdkonu 100 watt\u016f.<\/p>\n

Ale ani to nen\u00ed v\u0161e, proto\u017ee v\u00fd\u0161e zm\u00edn\u011bn\u00fd v\u00fdpo\u010det po\u010d\u00edt\u00e1 s t\u00edm, \u017ee velkou \u010d\u00e1st ze 7800 kalori\u00ed si t\u011blo vezme z tuku coby jedin\u00e9ho zdroje kalori\u00ed. A to se nikdy nestane. Energetick\u00fd metabolismus vyu\u017e\u00edv\u00e1 v\u0161echny dostupn\u00e9 zdroje energie, t\u011blo \u201evys\u00e1v\u00e1\u201c jeden nebo druh\u00fd, od tuk\u016f, p\u0159es karbohydr\u00e1ty po proteiny.<\/p>\n

\"Hubnut\u00ed<\/a>
Hubnut\u00ed v sedle kola? Jedno latt\u00e9 a \u010d\u00e1st tr\u00e9ninku p\u0159ijde zcela vnive\u010d.<\/em><\/figcaption><\/figure>\n

Nejefektivn\u011bj\u0161\u00ed zp\u016fsob p\u00e1len\u00ed tuk\u016f je j\u00edzda na n\u00edzk\u00e9 intenzit\u011b, cokoliv rychlej\u0161\u00edho znamen\u00e1, \u017ee t\u011blo si za prim\u00e1rn\u00ed zdroj energie zvol\u00ed rychleji dostupn\u00e9 cukry. Proto je tato nejni\u017e\u0161\u00ed hladina aktivity zn\u00e1ma jako z\u00f3na spalov\u00e1n\u00ed tuku. I v tomto je ale t\u0159eba obez\u0159etnosti, proto\u017ee nadm\u011brn\u00e1 spot\u0159eba karbohydr\u00e1t\u016f vede k lipogenezi, kdy jsou cukry ukl\u00e1d\u00e1ny jako tuk. Cukry \u010dekaj\u00ed na sp\u00e1len\u00ed, pokud bude v\u00e1\u0161 tr\u00e9nink dostate\u010dn\u011b n\u00e1ro\u010dn\u00fd, v opa\u010dn\u00e9m p\u0159\u00edpad\u011b se ulo\u017e\u00ed pod k\u016f\u017ei.<\/p>\n

Te\u010f to za\u010d\u00edn\u00e1 vypadat, jako by bylo lep\u0161\u00ed cukry zcela vynechat a nejezdit na kole, p\u0159inejmen\u0161\u00edm ne moc rychle. To je ale zase p\u0159\u00edli\u0161n\u00e9 zjednodu\u0161en\u00ed. I pokud budete tr\u00e9novat intervalov\u011b, m\u016f\u017eete si po\u010d\u00edtat sv\u016fj pr\u016fm\u011brn\u00fd wattov\u00fd v\u00fdkon, ale ten m\u00e1 efekt na metabolismus pot\u00e9, co tr\u00e9nink ukon\u010d\u00edte.<\/p>\n

Sn\u00ed\u017eit p\u0159\u00edjem a \u0161lapat konstantn\u011b<\/strong><\/h2>\n

V\u00fdhodou interval\u016f je, \u017ee zvy\u0161uj\u00ed va\u0161i metabolickou k\u0159ivku n\u00e1sleduj\u00edc\u00edch 24 hodin. Nev\u00fdhodou ale je, \u017ee jsou zni\u010duj\u00edc\u00ed, po\u0161kozuj\u00ed svalov\u00e1 vl\u00e1kna a n\u00e1sledky trvaj\u00ed a\u017e 48 hodin. Tak\u017ee pokud byste si to cht\u011bli zopakovat dal\u0161\u00ed den, nebudete m\u00edt na to s\u00edlu. Proto i v tr\u00e9ninku prof\u00edk\u016f se oba motivy \u2013 rychl\u00e9 a vytrvalostn\u00ed \u2013 smyslupln\u011b st\u0159\u00eddaj\u00ed.<\/p>\n

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

Jak se dostat do formy? Hubnut\u00ed na kole I.<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Cestou tedy je sn\u00ed\u017eit kalorick\u00fd p\u0159\u00edjem a \u0161lapat konstantn\u011b klidn\u00fdm tempem, nej\u00edst p\u0159ed aktivitou ani v jej\u00edm pr\u016fb\u011bhu. To nav\u00fd\u0161\u00ed spalov\u00e1n\u00ed tuku, ale bylo by nutn\u00e9 takto vydr\u017eet od \u010dty\u0159 do \u0161esti hodin. Vhodn\u00e9 je pomal\u00e9 tr\u00e9ninky zkombinovat s intervaly, kter\u00e9 zv\u00fd\u0161\u00ed baz\u00e1ln\u00ed metabolismus. Zkr\u00e1tka m\u00edchat dlouh\u00e9 j\u00edzdy s pr\u00e1zdn\u00fdm \u017ealudkem s intervaly, ide\u00e1ln\u011b dvakr\u00e1t t\u00fddn\u011b, na dobr\u00fd pohon. T\u00edm se zv\u00fd\u0161\u00ed schopnost t\u011bla spalovat tuk.<\/p>\n

Jednoduchou odpov\u011b\u010f jsme v\u00e1m tedy neposkytli, proto\u017ee je to \u010dist\u011b individu\u00e1ln\u00ed z\u00e1le\u017eitost. Ale pokud se nau\u010d\u00edte tr\u00e9novat v n\u00edzk\u00e9 intenzit\u011b, m\u016f\u017ee b\u00fdt zdroj energie z tuku n\u011bkde mezi 20 a 50 procenty. \u010cili pokud bychom jako vod\u00edtko pou\u017eili spodn\u00ed hranici a uv\u00e1\u017eili v\u00fd\u0161e zm\u00edn\u011bn\u00fdch, teoretick\u00fdch 324,9 km, pak bychom ke sp\u00e1len\u00ed 1 kilogramu tuku museli ujet p\u011btin\u00e1sobek vzd\u00e1lenosti.<\/p>\n

Tak\u017ee na vid\u011bnou za 1624,5 kilometru…<\/p>\n","protected":false},"excerpt":{"rendered":"

Byla by jist\u011b \u0161koda, kdyby se cel\u00e1 va\u0161e cyklistika z\u00fa\u017eila na hon za ni\u017e\u0161\u00ed v\u00e1hou, nicm\u00e9n\u011b hubnut\u00ed je \u010dasto u\u017eite\u010dn\u00fd […]<\/p>\n","protected":false},"author":138,"featured_media":15666,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[126,56,787,2129,2128,789,1416,9,27,17,28,67],"global-categories":[411],"class_list":["post-15662","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-cyklistika","tag-horska-cyklistika","tag-hubnuti","tag-karbohydraty","tag-lipogeneze","tag-metabolismus","tag-redukce-vahy","tag-silnicni-cyklistika","tag-trenink","tag-vyziva","tag-zdravi","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nJak daleko mus\u00edte dojet, abyste zhubli o 1 kilogram? | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Hubnut\u00ed a cyklistika? 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