{"id":11361,"date":"2020-12-16T15:02:57","date_gmt":"2020-12-16T15:02:57","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=11361"},"modified":"2020-12-16T15:04:34","modified_gmt":"2020-12-16T15:04:34","slug":"swieta-to-ogromne-wzywanie-jak-sobie-z-nim-poradzic","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2020\/12\/16\/swieta-to-ogromne-wzywanie-jak-sobie-z-nim-poradzic\/","title":{"rendered":"\u015awi\u0119ta to ogromne wzywanie! Jak sobie z nim poradzi\u0107?"},"content":{"rendered":"<p><strong>Zbli\u017ca si\u0119 najtrudniejszy okres w roku dla naszych \u017co\u0142\u0105dk\u00f3w. Wigilia, \u015bwi\u0119ta i \u201eczyszczenie lod\u00f3wki\u201d mog\u0105 sprawi\u0107, \u017ce w nowy rok wejdzie z powa\u017cnym nadbaga\u017cem. Jak zatem przygotowa\u0107 si\u0119 na \u015bwi\u0105teczne ucztowanie, by nie ci\u0105\u017cy\u0142o nam przez kolejne tygodnie?<\/strong><\/p>\n<p>Cz\u0119\u015b\u0107 pasjonat\u00f3w kolarstwa je\u017adzi nie rowerze nie tylko z mi\u0142o\u015bci do tego sportu, ale r\u00f3wnie\u017c po to, by trzyma\u0107 form\u0119. O ile kondycji przy \u015bwi\u0105tecznym stole znacz\u0105co nie stracimy, to jednak uderzenie kilokalorii mo\u017ce zako\u0144czy\u0107 si\u0119 pojawieniem niechcianego t\u0142uszczu.<\/p>\n<p>\u2013 Przy wigilijnym stole mo\u017cna spokojnie zje\u015b\u0107 oko\u0142o 4-5 tysi\u0119cy kilokalorii. Oko\u0142o 100 gram\u00f3w kutii, czyli trzy kopiaste \u0142y\u017cki, mo\u017ce mie\u0107 do 500 kilokalorii. Chudy, duszony karp b\u0119dzie mia\u0142 w 100 gramach ok. 100-120 kilokalorii, ale sma\u017cony ju\u017c ze trzy razy tyle. Za to groch z kapust\u0105 jest rewelacyjny dla naszych organizm\u00f3w, wi\u0119c mo\u017cna zje\u015b\u0107 go wi\u0119cej. Podobnie jak barszcz, cho\u0107 w pi\u0119ciu \u015brednich uszkach mo\u017ce by\u0107 ok. 200-250 kilokalorii \u2013 m\u00f3wi\u0142a w rozmowie z WeLoveCycling\u00a0 Karolina Kozela-Paszek, dietetyk z wieloletnim do\u015bwiadczeniem, kt\u00f3ra przez lata uprawia\u0142a kolarstwo g\u00f3rskie.<\/p>\n<p>S\u0105 jednak sposoby, by wyj\u015b\u0107 zwyci\u0119sko z trudnej bitwy ze \u015bwi\u0105tecznymi \u0142akociami, a przygotowania do tej batalii mo\u017cna zacz\u0105\u0107 ju\u017c teraz. To du\u017ce\u00a0 uproszczenie, ale ju\u017c od dzi\u015b mo\u017cemy \u201eprzygotowywa\u0107 miejsce\u201d dla sma\u017conego karpia, kutii, czy sernika.<\/p>\n<h2><strong>Czas na trening<\/strong><\/h2>\n<p>Pogoda nie przeszkadza w tym, by wsi\u0105\u015b\u0107 na rower i za\u017cy\u0107 troch\u0119 ruchu. Starym i sprawdzonym rozwi\u0105zaniem na spalanie kilokalorii jest r\u00f3wnie\u017c bieganie, ale najlepiej, by nie by\u0142 to zwyk\u0142y jogging, ale bieg interwa\u0142owy nakr\u0119caj\u0105cy nasz organizm do spalania t\u0142uszczu, kt\u00f3ry na pewno nadrobimy w \u015bwi\u0119ta.<\/p>\n<p>Okres przed\u015bwi\u0105teczny to tak\u017ce dobry czas na powa\u017cne zainteresowanie si\u0119 trena\u017cerami. Tych, kt\u00f3rzy ju\u017c po\u0142kn\u0119li bakcyla przekonywa\u0107 do tego sprz\u0119tu nie trzeba, za to pozostali mog\u0105 si\u0119 nad nim powa\u017cnie zastanowi\u0107. Trena\u017cer m\u00f3g\u0142by przecie\u017c znale\u017a\u0107 si\u0119 pod choink\u0105, a odkrywanie jego mo\u017cliwo\u015bci w okresie oko\u0142o\u015bwi\u0105tecznym jest klasycznym po\u0142\u0105czeniem przyjemnego z po\u017cytecznym.<\/p>\n<p>Okres przed\u015bwi\u0105teczny charakteryzuje si\u0119 r\u00f3wnie\u017c ci\u0105g\u0142\u0105 gonitw\u0105, kt\u00f3ra r\u00f3wnie\u017c pomaga w spalaniu t\u0142uszczu, ale cz\u0119sto zabiera czas na typowe \u0107wiczenia fizyczne. Okazuje si\u0119 jednak, \u017ce ju\u017c kwadrans wystarcza, by porz\u0105dnie da\u0107 w ko\u015b\u0107 sobie, a przede wszystkim t\u0142uszczowi. Stworzone s\u0105 do tego treningi interwa\u0142owe typu hiit, czyli r\u00f3\u017cne klasyczne \u0107wiczenia (np. pompki, przysiady, wyskoki) wykonywane na du\u017cej intensywno\u015bci z kr\u00f3tkimi przerwami.<\/p>\n<p>Je\u015bli jednak nie b\u0119dziemy mieli najmniejszej ochoty na intensywny ruch, to zdecydujmy si\u0119 chocia\u017c na spacer. Tu korzy\u015bci s\u0105 dwie \u2013 przede wszystkim jest to forma ruchu, ale te\u017c odci\u0105ga nas od sto\u0142u, kt\u00f3ry w \u015bwi\u0119ta na pewno b\u0119dzie ugina\u0142 si\u0119 od kilokalorii.<\/p>\n<h2><strong>Jedz z g\u0142ow\u0105<\/strong><\/h2>\n<p>\u0106wiczenia to jedna strona dbania o sylwetk\u0119, a drug\u0105 jest od\u017cywianie. Cho\u0107 w przypadku \u015bwi\u0105t jest to raczej biesiadowanie po\u0142\u0105czone z \u0142asuchowaniem, a taka mieszanka mo\u017ce da\u0107 piorunuj\u0105cy efekt.<\/p>\n<p>Dlatego powinni\u015bmy je\u015b\u0107 powoli i \u2013 cho\u0107 w \u015bwi\u0119ta o to bardzo trudno \u2013 pr\u00f3bowa\u0107 robi\u0107 jak najwi\u0119ksze przerwy mi\u0119dzy posi\u0142kami. Nale\u017cy r\u00f3wnie\u017c uwa\u017ca\u0107, by poczucia g\u0142odu nie gasi\u0107 s\u0142odyczami, ale po\u017cywnymi potrawami. No i uwa\u017cajmy te\u017c na tzw. \u201eczyszczenie lod\u00f3wki\u201d, czyli uleganie presji has\u0142om g\u0142oszonym przez mamy i babcie, kt\u00f3re brzmi\u0105: \u201eTyle si\u0119 napracowa\u0142am, a teraz to wszystko si\u0119 zmarnuje\u201d.<\/p>\n<p>Podczas sytych \u015bwi\u0105t biesiadnik mo\u017ce \u201ewzbogaci\u0107 si\u0119\u201d nawet o kilogram czystego t\u0142uszczu. A ile czasu potrzeba, by si\u0119 go pozby\u0107?<\/p>\n<p>\u2013 Teoretycznie ok. 15 jednostek treningowych, ale przy za\u0142o\u017ceniu, \u017ce b\u0119dziemy spalali tylko i wy\u0142\u0105cznie t\u0142uszcz, a tak na pewno nie b\u0119dzie. To by\u0142oby zbyt pi\u0119kne, dlatego trzeba liczy\u0107, \u017ce zajmie nam to ok. 45 jednostek treningowych. Taki b\u0119dzie \u015bredni koszt trzydniowego ob\u017carstwa \u2013 wylicza Karolina Kozela-Paszek.<\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:1,&quot;3&quot;:{&quot;1&quot;:0}}\" data-sheets-hyperlink=\"http:\/\/www.skoda-auto.pl\/\"><a class=\"in-cell-link\" href=\"http:\/\/www.skoda-auto.pl\/\" target=\"_blank\" rel=\"noopener noreferrer\">Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl<\/a><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.skoda-auto.pl\/modele\/karoq\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-9609 size-full loading\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/08\/baner_WLC_640x350_4.png\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/08\/baner_WLC_640x350_4.png 640w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/08\/baner_WLC_640x350_4-300x164.png 300w\" alt=\"\" width=\"640\" height=\"350\" data-was-processed=\"true\" \/>\u00a0<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zbli\u017ca si\u0119 najtrudniejszy okres w roku dla naszych \u017co\u0142\u0105dk\u00f3w. Wigilia, \u015bwi\u0119ta i \u201eczyszczenie lod\u00f3wki\u201d mog\u0105 sprawi\u0107, \u017ce w nowy rok [&hellip;]<\/p>\n","protected":false},"author":125,"featured_media":11363,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[],"global-categories":[303],"class_list":["post-11361","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u015awi\u0119ta to ogromne wzywanie! 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