{"id":2088,"date":"2019-03-22T10:57:19","date_gmt":"2019-03-22T09:57:19","guid":{"rendered":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/?p=2088"},"modified":"2020-08-10T08:59:54","modified_gmt":"2020-08-10T06:59:54","slug":"kolik-musite-denne-ujit-abyste-zhubli","status":"publish","type":"post","link":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/2019\/03\/22\/kolik-musite-denne-ujit-abyste-zhubli\/","title":{"rendered":"Kolik mus\u00edte denn\u011b uj\u00edt, abyste zhubli?"},"content":{"rendered":"

Chcete-li zhubnout zdrav\u011b a bez hladov\u011bn\u00ed, zkuste proch\u00e1zky svi\u017en\u00fdm tempem. Nejen\u017ee jsou nen\u00e1ro\u010dn\u00fdm kardio cvi\u010den\u00edm, z\u00e1rove\u0148 jimi sp\u00e1l\u00edte kalorie. Kolik byste toho m\u011bli denn\u011b uj\u00edt, abyste dos\u00e1hli sv\u00e9ho c\u00edle a shodili p\u00e1r nadbyte\u010dn\u00fdch kil? <\/b><\/p>\n

V ide\u00e1ln\u00edm p\u0159\u00edpad\u011b by to bylo 30 a 90 minut rychl\u00e9 ch\u016fze denn\u011b. M\u016f\u017eete samoz\u0159ejm\u011b v n\u011bkter\u00e9 dny p\u0159idat a v jin\u00e9 ubrat, ale za t\u00fdden byste si m\u011bli od\u0161krtnout aspo\u0148 150 minut (2,5 hodiny) v pochodu. Tempo by m\u011blo odpov\u00eddat m\u00edrn\u011b intenzivn\u00edmu cvi\u010den\u00ed a v\u00e1\u0161 tep by m\u011bl dosahovat 60\u201370 % maxima. M\u011bli byste b\u00fdt m\u00edrn\u011b zad\u00fdchan\u00ed, \u0159ekn\u011bme tak, abyste mohli st\u00e1le je\u0161t\u011b norm\u00e1ln\u011b mluvit, ale u\u017e ne zp\u00edvat. Pro tu spr\u00e1vnou intenzitu tempa m\u016f\u017eete vyu\u017e\u00edt appku, fitness n\u00e1ramek nebo jin\u00e9 \u201eud\u011bl\u00e1tko\u201c. \u00a0\u00a0<\/span><\/p>\n\"\"\n

Vybudujte si n\u00e1vyk!<\/b><\/h2>\n

Svou proch\u00e1zku m\u016f\u017eete rozd\u011blit do blok\u016f po deseti \u010di v\u00edce minut\u00e1ch, a pokud si ji prot\u00e1hnete na v\u00edce ne\u017e 30 minut, sp\u00e1l\u00edte je\u0161t\u011b o n\u011bco v\u00edce tuk\u016f. Pokud jste \u201echod\u00edc\u00ed nov\u00e1\u010dek\u201c, za\u010dn\u011bte s krat\u0161\u00edmi bloky ch\u016fze a postupn\u011b p\u0159id\u00e1vejte. Ka\u017ed\u00fd den m\u016f\u017eete ma\u0161\u00edrovat o chvilku d\u00e9le. Zkuste nevynech\u00e1vat v\u00edce ne\u017e jeden den. Pravidelnost je to, co p\u00e1l\u00ed kalorie a zlep\u0161uje metabolismus. Stejn\u011b tak je d\u016fle\u017eit\u00e1 pro budov\u00e1n\u00ed nov\u00fdch n\u00e1vyk\u016f. Kdy\u017e se v\u00e1m t\u0159eba z \u010dasov\u00fdch d\u016fvod\u016f nepoda\u0159\u00ed vyrazit na proch\u00e1zku, zkuste si aspo\u0148 doma zacvi\u010dit. Kdy\u017e jste unaven\u00ed, dop\u0159ejte si den volna. Po odpo\u010dinkov\u00e9m dni k sob\u011b ale bu\u010fte nekompromisn\u00ed a vra\u0165te se k chodic\u00ed rutin\u011b. <\/span><\/p>\n

Zhubnout natrvalo<\/b><\/h2>\n

Kdy\u017e dos\u00e1hnete sv\u00e9ho c\u00edle a va\u0161e v\u00e1ha se dostane tam, kde ji chcete m\u00edt, va\u0161\u00edm c\u00edlem by m\u011blo b\u00fdt si ji udr\u017eet. K tomu by v\u00e1m m\u011blo sta\u010dit denn\u011b v\u011bt\u0161inu dn\u00ed v t\u00fddnu 60 a\u017e 90 minut m\u00edrn\u011b n\u00e1ro\u010dn\u00e9 fyzick\u00e9 aktivity a takov\u00fd p\u0159\u00edjem kalori\u00ed, kter\u00fd nep\u0159es\u00e1hne v\u00e1\u0161 energetick\u00fd v\u00fddej.<\/span><\/p>\n\"\"\n

Co kdy\u017e nem\u016f\u017eete chodit p\u016fl hodiny denn\u011b? <\/b><\/h2>\n

V \u017eivot\u011b m\u016f\u017ee nastat obdob\u00ed, kdy si prost\u011b \u010das na p\u016flhodinovou proch\u00e1zku nenajdete. V tom p\u0159\u00edpad\u011b se pokuste v pr\u016fb\u011bhu dne nachodit svi\u017en\u00fdm tempem t\u0159ikr\u00e1t deset minut. P\u0159edt\u00edm si ale dejte p\u011bt minut na zah\u0159\u00e1t\u00ed pomalej\u0161\u00edm tempem, a to bez ohledu na to, jak dlouh\u00fd pochod pl\u00e1nujete. Pokud m\u00e1te m\u00e1lo \u010dasu, vyu\u017eijte ter\u00e9n, t\u0159eba schody, a vyt\u011b\u017ete z n\u011bj maximum. Existuj\u00ed studie, kter\u00e9 potvrzuj\u00ed, \u017ee velmi intenzivn\u00ed krat\u0161\u00ed aktivita je pro ty, kte\u0159\u00ed trp\u00ed nedostatkem \u010dasu, stejn\u011b efektivn\u00ed jako dlouh\u00e1 proch\u00e1zka v m\u00edrn\u011bj\u0161\u00edm tempu.<\/span><\/p>\n

Kolik kalori\u00ed sp\u00e1l\u00edte za 30 minut? <\/b><\/h2>\n

V rychl\u00e9m tempu to bude 100 a\u017e 300 kalori\u00ed (podle toho, kolik v\u00e1\u017e\u00edte) za p\u016fl hodiny. Po t\u0159iceti minut\u00e1ch ch\u016fze za\u010dnete p\u00e1lit kalorie z ulo\u017een\u00fdch tuk\u016f. Do t\u00e9 doby spalujete pouze rychl\u00e9 cukry. Ty zhruba po t\u0159iceti minut\u00e1ch dojdou a va\u0161e t\u011blo za\u010dne \u010derpat ze z\u00e1sob ulo\u017een\u00fdch v tuc\u00edch. A to je to, co chcete! Dobr\u00fd d\u016fvod pro to, vyp\u011bstovat si rutinu del\u0161\u00ed ne\u017e 30 minut v kuse, co \u0159\u00edk\u00e1te?<\/span><\/p>\n

Na v\u0161e jd\u011bte postupn\u011b. Ch\u016fze je prvn\u00edm krokem ke zdrav\u00e9 v\u00e1ze a zdrav\u00e9mu \u017eivotu v\u016fbec. P\u016flhodinov\u00e1 proch\u00e1zka je tak\u00e9 skv\u011blou prevenc\u00ed zdravotn\u00edch rizik, jako je cukrovka nebo srde\u010dn\u00ed onemocn\u011bn\u00ed. Dal\u0161\u00ed d\u016fvod, pro\u010d se na m\u00edsto j\u00edzdy tramvaj\u00ed proj\u00edt. <\/span><\/p>\n

V Mutumutu<\/a> podporujeme lidi, kte\u0159\u00ed jed\u00ed zdrav\u011b, sportuj\u00ed a nekou\u0159\u00ed. Nab\u00edz\u00edme jim za to a\u017e 30 % z ceny poji\u0161t\u011bn\u00ed zp\u00e1tky. <\/i><\/b><\/p>\n

A\u017e 30 % zp\u011bt<\/a><\/div>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Chcete-li zhubnout zdrav\u011b a bez hladov\u011bn\u00ed, zkuste proch\u00e1zky svi\u017en\u00fdm tempem. Nejen\u017ee jsou nen\u00e1ro\u010dn\u00fdm kardio cvi\u010den\u00edm, z\u00e1rove\u0148 jimi sp\u00e1l\u00edte kalorie. Kolik byste toho m\u011bli denn\u011b uj\u00edt, abyste dos\u00e1hli sv\u00e9ho c\u00edle a shodili p\u00e1r nadbyte\u010dn\u00fdch kil? V ide\u00e1ln\u00edm p\u0159\u00edpad\u011b by to bylo 30 a 90 minut rychl\u00e9 ch\u016fze denn\u011b. M\u016f\u017eete samoz\u0159ejm\u011b v n\u011bkter\u00e9 dny p\u0159idat a v …<\/p>\n","protected":false},"author":19,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,30,5],"tags":[95,235,27,236,40,42],"class_list":["post-2088","post","type-post","status-publish","format-standard","hentry","category-sport","category-zdravi","category-zivotni-styl","tag-chuze","tag-prochazka","tag-sport","tag-spravne-tempo","tag-zdravi","tag-zivotni-styl"],"_links":{"self":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/2088","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/users\/19"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/comments?post=2088"}],"version-history":[{"count":8,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/2088\/revisions"}],"predecessor-version":[{"id":2103,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/2088\/revisions\/2103"}],"wp:attachment":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/media?parent=2088"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/categories?post=2088"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/tags?post=2088"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}