{"id":1596,"date":"2017-07-13T14:01:39","date_gmt":"2017-07-13T12:01:39","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=1596"},"modified":"2018-01-02T10:51:29","modified_gmt":"2018-01-02T09:51:29","slug":"chudnutie-cyklistika-ako-na-to","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2017\/07\/13\/chudnutie-cyklistika-ako-na-to\/","title":{"rendered":"Chudnutie a cyklistika \u2013 ako na to"},"content":{"rendered":"

Ak m\u00e1te v pl\u00e1ne upravi\u0165 svoju hmotnos\u0165, cyklistika je naozaj dobr\u00fd v\u00fdber. V prvom rade sa jedn\u00e1 o ve\u013emi efekt\u00edvny pohyb, ktor\u00fd zap\u00e1ja ve\u013ek\u00e9 svalov\u00e9 skupiny a hlavne nie je probl\u00e9m vydr\u017ea\u0165 jazdi\u0165 bez probl\u00e9mov dve a viac hod\u00edn, \u010do sa napr. o behan\u00ed na p\u00e1se poveda\u0165 ned\u00e1. A to \u00faplne najlep\u0161ie \u2013 st\u00e1le je to z\u00e1bava! Prin\u00e1\u0161ame zop\u00e1r tipov, na \u010do sa zamera\u0165.<\/strong><\/p>\n

\"\"<\/h3>\n

Stanovte si cie\u013e<\/strong><\/h2>\n

Je overen\u00e9, \u017ee ak m\u00e1te v pl\u00e1ne zmenu, treba si v prvom rade vyt\u00fd\u010di\u0165 ur\u010dit\u00fd cie\u013e. Z\u00e1kladom mus\u00ed by\u0165, aby bol re\u00e1lny, tak\u017ee ho m\u00f4\u017eete postupne plni\u0165 a nebudete sklaman\u00ed. Stanovte si svoju ide\u00e1lnu hmotnos\u0165 napr. pomocou BMI (pomer v\u00fd\u0161ky a v\u00e1hy), ktor\u00fd s\u00edce z\u010faleka nie je dokonal\u00fd, no na za\u010diatok posta\u010d\u00ed.<\/p>\n

Nesna\u017ete sa robi\u0165 pr\u00edli\u0161 ve\u013ea a pr\u00edli\u0161 r\u00fdchlo<\/strong><\/h2>\n

R\u00f4zne v\u00fdskumy ukazuj\u00fa, \u017ee re\u00e1lne mno\u017estvo \u00fabytku hmotnosti je pribli\u017ene 1 kg za t\u00fd\u017ede\u0148 pri spr\u00e1vnej \u017eivotospr\u00e1ve a vhodnom tr\u00e9ningu. Pr\u00edli\u0161 ve\u013ek\u00e1 horlivos\u0165 v tomto smere m\u00f4\u017ee by\u0165 sk\u00f4r na \u0161kodu a skon\u010d\u00ed neob\u013e\u00faben\u00fdm jojo efektom. Cie\u013eom je v\u00fdsledn\u00fa hmotnos\u0165 nielen dosiahnu\u0165, ale hlavne si ju udr\u017ea\u0165.<\/p>\n

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

Vhodn\u00e1 intenzita<\/strong><\/h2>\n

Pri v\u00fdjazdoch sa zamerajte na stredn\u00fa intenzitu pohybu \u2013 pr\u00e1ve pri nej telo najviac spa\u013euje kal\u00f3rie, z ktor\u00fdch ve\u013ek\u00fa \u010das\u0165 tvoria pr\u00e1ve tuky (ak m\u00e1te mera\u010d tepovej frekvencie, je to hodnota 69 \u2013 78 % z maxima). Pri pr\u00edli\u0161 vysokej intenzite u\u017e budete namiesto tuku p\u00e1li\u0165 takmer v\u00fdhradne cukry, pri pr\u00edli\u0161 n\u00edzkej zase bude celkov\u00fd energetick\u00fd v\u00fddaj ve\u013emi mal\u00fd. \u010co ale m\u00f4\u017eete vysk\u00fa\u0161a\u0165, s\u00fa kr\u00e1tke intenz\u00edvne intervaly, ktor\u00e9 raz alebo 2-kr\u00e1t t\u00fd\u017edenne zakomponujte do svojich v\u00fdjazdov.<\/p>\n

D\u013a\u017eka trvania a frekvencia<\/strong><\/h2>\n

Vhodn\u00fdm z\u00e1kladom je snaha minim\u00e1lne o jednu hodinu s\u00favislej jazdy, \u010do sa d\u00e1 postupne predl\u017eova\u0165 a\u017e na nieko\u013eko hod\u00edn \u2013 \u010d\u00edm bude va\u0161e telo efekt\u00edvnej\u0161ie, t\u00fdm dlh\u0161ie bez probl\u00e9mov vydr\u017e\u00edte. Je v\u0161ak dobr\u00e9 zapam\u00e4ta\u0165 si, \u017ee v\u00e4\u010d\u0161\u00ed \u00fa\u017eitok budete ma\u0165 z krat\u0161\u00edch a \u010dastej\u0161\u00edch v\u00fdjazdov ako z jedn\u00e9ho ve\u013ek\u00e9ho, ktor\u00fdm sa odp\u00e1lite na \u010fal\u0161\u00ed t\u00fd\u017ede\u0148.<\/p>\n

\n
\"co-sa-stane-s-vasim-telom-ak-ste-zacali-pravidelne-bicyklovat\"\/<\/a><\/div>
\n Zdravie a tr\u00e9ning<\/a>\n <\/div>\n
\n \n

\u010co sa stane s va\u0161\u00edm telom, ak ste za\u010dali pravidelne bicyklova\u0165?<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

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

Spr\u00e1vna v\u00fd\u017eiva<\/strong><\/h2>\n

Ak skombinujete jazdenie a zlep\u0161\u00edte kvalitu svojej stravy, ste na najlep\u0161ej ceste. Zo za\u010diatku bohato posta\u010d\u00ed, ak sa vzd\u00e1te sladkost\u00ed, mastn\u00fdch jed\u00e1l a ve\u010dern\u00e9ho vyjedania pri telev\u00edzii. Cie\u013eom je jes\u0165 men\u0161ie porcie, ale \u010dastej\u0161ie (napr. ka\u017ed\u00e9 3 hodiny), zamera\u0165 sa na v\u00e4\u010d\u0161\u00ed pr\u00edsun bielkov\u00edn a neprejeda\u0165 sa. Samozrejme, t\u00e9ma v\u00fd\u017eivy je \u010faleko obsiahlej\u0161ia, no v\u00e4\u010d\u0161ine \u013eud\u00ed sta\u010d\u00ed zo za\u010diatku t\u00fdchto p\u00e1r jednoduch\u00fdch pravidiel, aby videli pomerne v\u00fdrazn\u00e9 pokroky.<\/p>\n

\n
\"foodlover-sk-cyklistov-gazpacho\"\/<\/a><\/div>
\n Zdravie a tr\u00e9ning<\/a>\n <\/div>\n
\n \n

FoodLover.sk menu: Gazpacho<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Sp\u00e1nok<\/strong><\/h2>\n

Ve\u013ek\u00fdm pomocn\u00edkom pri redukcii hmotnosti je sp\u00e1nok. Pok\u00faste\u00a0sa spa\u0165 aspo\u0148 6 \u2013 8 hod\u00edn denne; pom\u00f4\u017ee v\u00e1m to zbavi\u0165 sa\u00a0stresu, v\u00fdsledkom \u010doho tak \u013eahko nesiahnete po r\u00f4znych \u201esnackoch\u201c na zlep\u0161enie n\u00e1lady. Z\u00e1rove\u0148 je sp\u00e1nok nevyhnutn\u00fd na to, aby sa telo dalo po tr\u00e9ningu dokopy a bolo pripraven\u00e9 na \u010fal\u0161iu d\u00e1vky pohybu.<\/p>\n

\n
\"ako-si-vybrat-spravnu-energeticku-tycinku\"\/<\/a><\/div>
\n Zdravie a tr\u00e9ning<\/a>\n <\/div>\n
\n \n

Ako si vybra\u0165 spr\u00e1vnu energetick\u00fa ty\u010dinku?<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Zo v\u0161etk\u00e9ho najd\u00f4le\u017eitej\u0161ie v\u0161ak je, aby ste z toho mali predov\u0161etk\u00fdm\u00a0rados\u0165<\/strong>. Len tak spln\u00edte \u010fal\u0161iu z\u00e1kladn\u00fa podmienku \u2013 treba jednoducho vytrva\u0165 a v\u00fdsledky sa ur\u010dite dostavia.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Energetick\u00e9 ty\u010dinky tvoria z\u00e1klad pri dlh\u00fdch v\u00fdjazdoch a najlep\u0161ie zabr\u00e1nia tomu, aby v\u00e1m do\u0161la energia. Probl\u00e9m ale je, \u017ee mnoh\u00e9 […]<\/p>\n","protected":false},"author":38,"featured_media":1597,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,3,118,2],"tags":[115,162,43,42,180,163,55,44,161],"global-categories":[],"class_list":["post-1596","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cestna-cyklisitika","category-mtb","category-zabava","category-zdravie-trening","tag-cestna-cyklistika","tag-chudnutie","tag-cyklo-jedlo","tag-energeticke-tycinky","tag-horska-cyklistika","tag-strava","tag-trening","tag-vyziva","tag-zdravie"],"yoast_head":"\nChudnutie a cyklistika \u2013 ako na to - \u0160koda We Love Cycling Slovensko<\/title>\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\/sk\/2017\/07\/13\/chudnutie-cyklistika-ako-na-to\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Chudnutie a cyklistika \u2013 ako na to\" \/>\n<meta property=\"og:description\" content=\"Energetick\u00e9 ty\u010dinky tvoria z\u00e1klad pri dlh\u00fdch v\u00fdjazdoch a najlep\u0161ie zabr\u00e1nia tomu, aby v\u00e1m do\u0161la energia. 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