{"id":27948,"date":"2025-01-21T04:00:39","date_gmt":"2025-01-21T02:00:39","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=27948"},"modified":"2025-01-15T20:38:58","modified_gmt":"2025-01-15T18:38:58","slug":"jak-na-hubnuti-nejen-v-sedle-kola","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2025\/01\/21\/jak-na-hubnuti-nejen-v-sedle-kola\/","title":{"rendered":"Jak na hubnut\u00ed nejen v sedle kola?"},"content":{"rendered":"

Hubnut\u00ed je discipl\u00edna, kter\u00e9 se \u010das od \u010dasu v\u011bnuj\u00ed v\u0161ichni cyklist\u00e9. Od profesion\u00e1l\u016f po amat\u00e9ry. Hledaj\u00ed mo\u017enosti, jak b\u00fdt lep\u0161\u00ed a rychlej\u0161\u00ed.<\/strong><\/p>\n

Je to pochopiteln\u00e9, proto\u017ee v\u00e1ha z\u00e1sadn\u00edm zp\u016fsobem ovliv\u0148uje v\u00fdkon ka\u017ed\u00e9ho cyklisty. K lep\u0161\u00edmu i hor\u0161\u00edmu. Asi se nenajde milovn\u00edk j\u00edzdy v sedle kola, kter\u00fd by neprahnul po lep\u0161\u00edm v\u00fdkonu v podob\u011b watt\u016f na kilogram. A pr\u00e1v\u011b zimn\u00ed obdob\u00ed b\u00fdv\u00e1 nej\u010dast\u011bj\u0161\u00edm obdob\u00edm pro vyniknut\u00ed v t\u00e9to specifick\u00e9 discipl\u00edn\u011b.<\/p>\n

Ur\u010dete, co je motivac\u00ed k hubnut\u00ed?<\/strong><\/h2>\n

Obecn\u00fdm d\u016fvodem, pro\u010d (nejen) cyklist\u00e9 usiluj\u00ed o hubnut\u00ed, je zdrav\u00ed. Proto\u017ee obezita \u010di nadv\u00e1ha prost\u011b nejsou z dlouhodob\u00e9ho hlediska p\u0159\u00edzniv\u00e9 pro va\u0161i celkovou zdatnost. Dal\u0161\u00ed motivac\u00ed je v\u011bt\u0161inou v\u00fdkon. Proto\u017ee pokud na kole povezete o p\u011bt \u010di deset kilogram\u016f m\u00e9n\u011b, rozhodn\u011b budete rychlej\u0161\u00ed, v\u00e1\u0161 v\u00fdkon bude v\u011bt\u0161\u00ed. Posledn\u00edm motiva\u010dn\u00edm faktorem pak m\u016f\u017ee b\u00fdt estetick\u00e1 str\u00e1nka v\u011bci. Kilogram \u010di dva nadv\u00e1hy v\u00e1\u0161 dres ur\u010dit\u011b snese, ale kdy\u017e se dost\u00e1v\u00e1te do vy\u0161\u0161\u00edch \u010d\u00edsel, u\u017e je to s estetikou tro\u0161ku hor\u0161\u00ed…<\/p>\n

„V\u011bt\u0161ina z n\u00e1s jezd\u00ed p\u0159edev\u0161\u00edm kv\u016fli pot\u011b\u0161en\u00ed du\u0161e a zdravotn\u00edm benefit\u016fm,“ podot\u00fdk\u00e1 Vojt\u011bch Ha\u010deck\u00fd z Centra sportovn\u00ed medic\u00edny, \u017ee u amat\u00e9rsk\u00fdch cyklist\u016f je estetick\u00e1 str\u00e1nka v\u011bci a\u017e na posledn\u00ed pozici. „Velk\u00e1 \u010d\u00e1st cyklist\u016f je nav\u00edc bl\u00edzko optim\u00e1ln\u00ed hmotnosti. A hubnut\u00ed m\u016f\u017ee b\u00fdt sp\u00ed\u0161e kontraproduktivn\u00ed,“ usm\u00edv\u00e1 se b\u00fdval\u00fd profesion\u00e1ln\u00ed z\u00e1vodn\u00edk, \u017ee definice optim\u00e1ln\u00ed hmotnosti je velice individu\u00e1ln\u00ed.<\/p>\n

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

Je jasn\u00e9, \u017ee obecn\u011b redukce v\u00e1hy pot\u0159ebuje energetick\u00fd deficit. Tud\u00ed\u017e mus\u00edte bu\u010f m\u00e9n\u011b j\u00edst, nebo v\u00edce tr\u00e9novat. P\u0159\u00edpad\u011b kombinovat oboj\u00ed. Probl\u00e9m je, \u017ee smysluplnost tr\u00e9ninku spo\u010d\u00edv\u00e1 v dopl\u0148ov\u00e1n\u00ed energie. Pokud nedopln\u00edte palivo, budete \u0161patn\u011b regenerovat. Tak\u017ee jak na jedn\u00e9 stran\u011b zajistit hubnut\u00ed, ale sou\u010dasn\u011b dopl\u0148ovat energii pro optim\u00e1ln\u00ed tr\u00e9nink.<\/p>\n

„Je t\u0159eba se zam\u011b\u0159it na v\u011bt\u0161\u00ed c\u00edl ne\u017e jenom samotn\u00e9 hubnut\u00ed,“ vysv\u011btluje Vojt\u011bch Ha\u010deck\u00fd.<\/p>\n

N\u011bkdy je lep\u0161\u00ed hledat rezervy jinde<\/strong><\/h2>\n

Jestli\u017ee se chcete zam\u011b\u0159it na v\u00fdkon, sledujte pochopiteln\u011b rychlost, watty, ot\u00e1\u010dky… Pokud bude hubnut\u00ed \u00fasp\u011b\u0161n\u00e9, ale sou\u010dasn\u011b budou va\u0161e \u010d\u00edsla klesat, n\u011bco d\u011bl\u00e1te \u0161patn\u011b. Kdy\u017e po tr\u00e9ninku v nov\u011b nastaven\u00e9m procesu poci\u0165ujete slabost nebo pot\u0159ebujete del\u0161\u00ed regeneraci, je pot\u0159eba zv\u00e1\u017eit, zda je v\u0161e optim\u00e1ln\u00ed.<\/p>\n

Pokud pot\u0159ebujete v\u00e1hu korigovat jenom lehce, je nutn\u00e9 v\u0161e d\u016fkladn\u011b zv\u00e1\u017eit. Jestli\u017ee v\u00e1s tr\u00e1p\u00ed dva nebo t\u0159i kilogramy, mo\u017en\u00e1 je lep\u0161\u00ed investovat energii, nebo pen\u00edze, jin\u00fdm sm\u011brem. Hubnut\u00ed vy\u017eaduje \u010das, koncentraci, d\u016fslednost, finance a zna\u010dn\u00e9 mno\u017estv\u00ed fyzick\u00e9 i du\u0161evn\u00ed energie.<\/p>\n

\n
\"kdo-je-nejlepsi-cyklista-vsech-dob\"\/<\/a><\/div>
\n Silni\u010dn\u00ed cyklistika<\/a>\n <\/div>\n
\n \n

Kdo je nejlep\u0161\u00ed cyklista v\u0161ech dob?<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Tak\u017ee pokud v\u00e1m nejde o hubnut\u00ed kilogram\u016f v dvoucifern\u00e9 podob\u011b, mo\u017en\u00e1 bude smyslupln\u011bj\u0161\u00ed zam\u011b\u0159it se na kvalitu stravy, potravinov\u00e9 dopl\u0148ky, j\u00eddlo pou\u017e\u00edvan\u00e9 na kole, sp\u00e1nek, regeneraci nebo tr\u00e9nink samotn\u00fd. V\u00fdkon se velmi pravd\u011bpodobn\u011b zvedne. Jako druhotn\u00fd efekt se m\u016f\u017ee dostavit redukce v\u00e1hy.<\/p>\n

P\u0159i tvrd\u00e9m tr\u00e9ninku, jeho\u017e c\u00edlem m\u00e1 b\u00fdt z\u00e1sadn\u00ed zm\u011bna v\u00e1hy, je pot\u0159eba t\u011blu dop\u0159\u00e1t dostatek energie.<\/p>\n

\u010cty\u0159i kl\u00ed\u010dov\u00e9 faktory<\/strong><\/h2>\n

Kl\u00ed\u010dov\u00e9 faktory pro hubnut\u00ed jsou tyto: dobr\u00fd sp\u00e1nek, velk\u00e9 mno\u017estv\u00ed b\u00edlkovin, pl\u00e1nov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku, monitorov\u00e1n\u00ed p\u0159\u00edjmu a v\u00fddeje.<\/p>\n

B\u00edlkoviny jsou pro hubnut\u00ed z\u00e1sadn\u00ed. Tedy pokud se zam\u011b\u0159\u00edte na vysoce kvalitn\u00ed a jejich p\u0159\u00edjem bude minim\u00e1ln\u011b 1,5 a\u017e 2 gramy na kilogram t\u011blesn\u00e9 hmotnosti denn\u011b! Budete se c\u00edtit dostate\u010dn\u011b syt\u00ed. Jist\u011b, je to ob\u0159\u00ed porce, ale jedin\u011b tak si udr\u017e\u00edte svalovou hmotu nebo ji dokonce je\u0161t\u011b pos\u00edl\u00edte.<\/p>\n

Pl\u00e1nov\u00e1n\u00ed je kl\u00ed\u010dov\u00e9. Pokud se chyst\u00e1te na z\u00e1vod, rovn\u011b\u017e m\u00e1te tr\u00e9ninkov\u00fd pl\u00e1n. Pro hubnut\u00ed je tud\u00ed\u017e v dne\u0161n\u00ed hektick\u00e9 dob\u011b rovn\u011b\u017e z\u00e1sadn\u00ed dob\u0159e pl\u00e1novat. Proto\u017ee pokud svoje stravov\u00e1n\u00ed budete dr\u017eet jenom na vln\u011b motivace a v\u016fle, brzy ambice na redukci v\u00e1hy zkrachuj\u00ed. Tak\u017ee je z\u00e1sadn\u00ed napl\u00e1novat si i p\u0159es v\u0161echna \u00faskal\u00ed j\u00eddeln\u00ed\u010dek. Ide\u00e1ln\u011b v\u017edy na n\u011bkolik dn\u016f. A krom\u011b surovin pot\u0159ebn\u00fdch pro dan\u00e9 pokrmy nekupovat nic dal\u0161\u00edho.<\/p>\n

\"\"<\/a>
Hubnut\u00ed vy\u017eaduje velice zodpov\u011bdn\u00fd p\u0159\u00edstup. Foto: profimedia (3x)<\/em><\/figcaption><\/figure>\n

Aplikace na monitorov\u00e1n\u00ed p\u0159\u00edjmu a v\u00fddeje potravin jsou pro mnoh\u00e9 rutinou. Od profesion\u00e1l\u016f po amat\u00e9ry cyklist\u00e9 u\u017e\u00edvaj\u00ed chytr\u00e9 hodinky nejr\u016fzn\u011bj\u0161\u00edch v\u00fdrobc\u016f, aby monitorovali p\u0159\u00edjem a v\u00fddej. Pokud jimi nedisponujete, nen\u00ed t\u0159eba hned podstoupit z\u00e1vratn\u00e9 zat\u00ed\u017een\u00ed rodinn\u00e9 pokladny. Sta\u010d\u00ed st\u00e1hnout do mobilu t\u0159eba aplikaci Kalorick\u00e9 tabulky, kter\u00e1 je skv\u011bl\u00e1. Jen pamatujte, \u017ee \u010d\u00edsla jsou sp\u00ed\u0161e orienta\u010dn\u00ed. Zejm\u00e9na m\u011b\u0159en\u00ed energetick\u00e9ho v\u00fddeje je velice problematickou veli\u010dinou. V\u017edy poslouchejte hlavn\u011b va\u0161e t\u011blo, nikoliv hodinky.<\/p>\n

\n
\"jidlo-neslouzi-jen-jako-palivo-ale-chrani-telo\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

J\u00eddlo neslou\u017e\u00ed jen jako palivo, ale chr\u00e1n\u00ed t\u011blo<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Dobr\u00fd sp\u00e1nek je mantrou, kterou v\u00e1m porad\u00ed ka\u017ed\u00fd expert i zku\u0161en\u00fd amat\u00e9rsk\u00fd cyklista. P\u0159i tr\u00e9ninku, p\u0159ed z\u00e1vody, po z\u00e1vodech a pochopiteln\u011b i p\u0159i hubnut\u00ed. Nedostatek sp\u00e1nku nejen\u017ee m\u00e1 negativn\u00ed vliv na regeneraci a v\u00fdkon, ale tak\u00e9 \u010d\u00e1ste\u010dn\u011b zvy\u0161uje hlad.<\/p>\n

Klid na l\u016f\u017eku souvis\u00ed s regenerac\u00ed a odpo\u010dinkem<\/a>. „Nejv\u00edce se zlep\u0161ujete, kdy\u017e odpo\u010d\u00edv\u00e1te,“ p\u0159ipom\u00edn\u00e1 s \u00fasm\u011bvem Vojt\u011bch Ha\u010deck\u00fd, \u017ee ka\u017ed\u00fd tr\u00e9ninkov\u00e9 \u00fasil\u00ed si n\u00e1sledn\u011b \u017e\u00e1d\u00e1 pat\u0159i\u010dn\u00fd prostor, aby t\u011blo vst\u0159ebalo fyzickou z\u00e1t\u011b\u017e.<\/p>\n","protected":false},"excerpt":{"rendered":"

Hubnut\u00ed je discipl\u00edna, kter\u00e9 se \u010das od \u010dasu v\u011bnuj\u00ed v\u0161ichni cyklist\u00e9. Od profesion\u00e1l\u016f po amat\u00e9ry. Hledaj\u00ed mo\u017enosti, jak b\u00fdt lep\u0161\u00ed […]<\/p>\n","protected":false},"author":138,"featured_media":27950,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[126,56,787,4014,1416,9,27,17,28,67],"global-categories":[411],"class_list":["post-27948","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-cyklistika","tag-horska-cyklistika","tag-hubnuti","tag-jak-zhubnout","tag-redukce-vahy","tag-silnicni-cyklistika","tag-trenink","tag-vyziva","tag-zdravi","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nJak na hubnut\u00ed nejen v sedle kola? | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Hubnut\u00ed je discipl\u00edna, kter\u00e9 se \u010das od \u010dasu v\u011bnuj\u00ed v\u0161ichni cyklist\u00e9. Od profesion\u00e1l\u016f po amat\u00e9ry. 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