{"id":5632,"date":"2026-04-16T17:25:50","date_gmt":"2026-04-16T15:25:50","guid":{"rendered":"https:\/\/www.bezdiety.blog\/chodza-a-chudnutie\/"},"modified":"2026-04-16T17:25:50","modified_gmt":"2026-04-16T15:25:50","slug":"chodza-a-chudnutie","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/chodza-a-chudnutie\/","title":{"rendered":"Ch\u00f4dza a chudnutie: Ko\u013eko krokov denne naozaj sta\u010d\u00ed?"},"content":{"rendered":"<p>Rozhodnutie zhodi\u0165 prebyto\u010dn\u00e9 kil\u00e1 \u010dasto sprev\u00e1dza pl\u00e1n na drastick\u00fd re\u017eim. \u010clovek si k\u00fapi drah\u00fa permanentku do fitka na druhom konci mesta, zaobstar\u00e1 si \u0161peci\u00e1lne oble\u010denie na behanie, aj ke\u010f beh z du\u0161e nen\u00e1vid\u00ed. Nasleduj\u00fa r\u00f4zne drah\u00e9 di\u00e9ty, ktor\u00e9 akur\u00e1t zanechaj\u00fa pocit \u00fanavy, hladu a frustr\u00e1cie. Vydr\u017ea\u0165 sa to d\u00e1 t\u00fd\u017ede\u0148, nanajv\u00fd\u0161 dva, a potom sa v\u0161etko vr\u00e1ti do star\u00fdch ko\u013eaj\u00ed.<\/p>\n<p>Presne toto som za\u017e\u00edvala roky. Fitko ma desilo, behanie mi ni\u010dilo kolen\u00e1 a tie drah\u00e9 kokteily sa jednoducho nedali pi\u0165. Potom som v\u0161ak objavila nie\u010do, \u010do pozn\u00e1me \u00faplne v\u0161etky. Oby\u010dajn\u00fd pohyb, ktor\u00fd ni\u010d nestoj\u00ed. T\u00e9ma <strong>ch\u00f4dza a chudnutie<\/strong> sa pre m\u0148a stala absol\u00fatnym objavom, ktor\u00fd mi zmenil \u017eivot.<\/p>\n<p>Samotn\u00e1 ch\u00f4dza na prv\u00fd poh\u013ead nep\u00f4sob\u00ed ako ktovieak\u00e1 aktivita. \u010clovek sa pri nej ani poriadne nespot\u00ed, nepotrebuje \u017eiadne \u0161peci\u00e1lne vybavenie a nevyzer\u00e1 to ako ten prav\u00fd \u0161port z lifestylov\u00fdch \u010dasopisov.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2026\/04\/chuze-nordic-walking-scaled.png\" alt=\"chuze-nordic-walking\" title=\"\"><figcaption><\/figcaption><\/figure>\n<p>Pravda v\u0161ak je, \u017ee ide o ten najprirodzenej\u0161\u00ed pohyb, na ktor\u00fd je \u013eudsk\u00e9 telo stavan\u00e9. Je to aktivita, ktor\u00fa m\u00f4\u017ee\u0161 robi\u0165 absol\u00fatne kdeko\u013evek. Sta\u010d\u00ed si obu\u0165 pohodln\u00e9 tenisky a vyrazi\u0165 von.<\/p>\n<p>Mnoho \u017eien na diskusn\u00fdch f\u00f3rach si navy\u0161e pochva\u013euje, \u017ee je to ide\u00e1lny sp\u00f4sob pohybu s mal\u00fdmi de\u0165mi \u2013 prech\u00e1dzky s ko\u010d\u00edkom sa daj\u00fa praktizova\u0165 ka\u017ed\u00fd de\u0148 a s\u00fa \u00faplne zadarmo. Ak chce\u0161 dosiahnu\u0165 vysn\u00edvan\u00fa postavu a nevie\u0161, kde za\u010da\u0165, mala by si sa zamera\u0165 na to, ako funguje spojenie <strong>ch\u00f4dza a chudnutie<\/strong>. Je to ten najlep\u0161\u00ed prv\u00fd krok.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Obsah \u010dl\u00e1nku<\/p>\n<p><span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav>\n<ul class='ez-toc-list ez-toc-list-level-1 ' >\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.bezdiety.blog\/sk-chodza-a-chudnutie\/#Zhrnutie\" >Zhrnutie<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.bezdiety.blog\/sk-chodza-a-chudnutie\/#Preco_je_chodza_na_chudnutie_taka_podcenovana\" >Pre\u010do je ch\u00f4dza na chudnutie tak\u00e1 podce\u0148ovan\u00e1<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.bezdiety.blog\/sk-chodza-a-chudnutie\/#Kolko_krokov_denne_na_chudnutie_naozaj_staci\" >Ko\u013eko krokov denne na chudnutie naozaj sta\u010d\u00ed<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bezdiety.blog\/sk-chodza-a-chudnutie\/#Kolko_kalorii_spalis_chodzou\" >Ko\u013eko kal\u00f3ri\u00ed sp\u00e1li\u0161 ch\u00f4dzou<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.bezdiety.blog\/sk-chodza-a-chudnutie\/#Ako_zacat_chodit_na_chudnutie_ked_teraz_nechodis_skoro_nikam\" >Ako za\u010da\u0165 chodi\u0165 na chudnutie, ke\u010f teraz nechod\u00ed\u0161 skoro nikam<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.bezdiety.blog\/sk-chodza-a-chudnutie\/#Rychla_chodza_vs_pomala_prechadzka_%E2%80%94_co_je_lepsie\" >R\u00fdchla ch\u00f4dza vs. pomal\u00e1 prech\u00e1dzka \u2014 \u010do je lep\u0161ie<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.bezdiety.blog\/sk-chodza-a-chudnutie\/#Nordic_walking_%E2%80%94_preco_spaluje_o_20_viac\" >Nordic walking \u2014 pre\u010do spa\u013euje o 20 % viac<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.bezdiety.blog\/sk-chodza-a-chudnutie\/#Chodza_a_chudnutie_brucha_%E2%80%94_funguje_to\" >Ch\u00f4dza a chudnutie brucha \u2014 funguje to?<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.bezdiety.blog\/sk-chodza-a-chudnutie\/#Zaver\" >Z\u00e1ver<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.bezdiety.blog\/sk-chodza-a-chudnutie\/#Casto_kladene_otazky\" >\u010casto kladen\u00e9 ot\u00e1zky<\/a>\n<ul class='ez-toc-list-level-3' >\n<li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.bezdiety.blog\/sk-chodza-a-chudnutie\/#Kolko_sa_da_schudnut_chodzou_za_mesiac\" >Ko\u013eko sa d\u00e1 schudn\u00fa\u0165 ch\u00f4dzou za mesiac?<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.bezdiety.blog\/sk-chodza-a-chudnutie\/#Staci_6_000_krokov_denne_na_chudnutie\" >Sta\u010d\u00ed 6 000 krokov denne na chudnutie?<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.bezdiety.blog\/sk-chodza-a-chudnutie\/#Je_lepsie_chodit_alebo_behat\" >Je lep\u0161ie chodi\u0165 alebo beha\u0165?<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.bezdiety.blog\/sk-chodza-a-chudnutie\/#Kedy_je_najlepsie_chodit_na_prechadzky\" >Kedy je najlep\u0161ie chodi\u0165 na prech\u00e1dzky?<\/a><\/li>\n<li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.bezdiety.blog\/sk-chodza-a-chudnutie\/#Pomoze_chodza_na_bezeckom_pase_rovnako_ako_vonku\" >Pom\u00f4\u017ee ch\u00f4dza na be\u017eeckom p\u00e1se rovnako ako vonku?<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/nav>\n<\/div>\n<h2><span class=\"ez-toc-section\" id=\"Zhrnutie\"><\/span><span class=\"ez-toc-section\" id=\"Zhrnutie\"><\/span>Zhrnutie<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>Ch\u00f4dza je pre telo prirodzen\u00e1, neza\u0165a\u017euje k\u013aby a nevyvol\u00e1va zbyto\u010dn\u00fd stres, ktor\u00fd by blokoval spa\u013eovanie tukov.<\/li>\n<li>Pre vidite\u013en\u00e9 v\u00fdsledky nemus\u00ed\u0161 prejs\u0165 10 000 krokov, vedeck\u00e9 \u0161t\u00fadie ukazuj\u00fa obrovsk\u00fd pr\u00ednos u\u017e pri 7 000 a\u017e 8 000 krokoch denne.<\/li>\n<li>Svi\u017en\u00e1 ch\u00f4dza (r\u00fdchlos\u0165ou 5 \u2013 6 km\/h) udr\u017eiava telo v ide\u00e1lnej z\u00f3ne tepovej frekvencie, v ktorej telo \u010derp\u00e1 energiu prim\u00e1rne z tukov\u00fdch z\u00e1sob.<\/li>\n<li>Pri zapojen\u00ed pal\u00edc (Nordic walking) sp\u00e1li\u0161 a\u017e o 20 % viac kal\u00f3ri\u00ed, preto\u017ee sa aktivuj\u00fa aj svaly hornej polovice tela.<\/li>\n<li>Ch\u00f4dza dok\u00e1zate\u013ene zni\u017euje hladinu stresov\u00e9ho horm\u00f3nu kortizolu, \u010do pom\u00e1ha odb\u00farava\u0165 nebezpe\u010dn\u00fd viscer\u00e1lny tuk v oblasti brucha.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Preco_je_chodza_na_chudnutie_taka_podcenovana\"><\/span><span class=\"ez-toc-section\" id=\"Preco_je_chodza_na_chudnutie_taka_podcenovana\"><\/span>Pre\u010do je ch\u00f4dza na chudnutie tak\u00e1 podce\u0148ovan\u00e1<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ke\u010f sa povie chudnutie, v\u00e4\u010d\u0161ine \u013eud\u00ed nasko\u010d\u00ed predstava prepoten\u00e9ho tri\u010dka, lapania po dychu a hod\u00edn str\u00e1ven\u00fdch na stacion\u00e1rnom bicykli alebo pri n\u00e1ro\u010dnom kruhovom tr\u00e9ningu. Ch\u00f4dza p\u00f4sob\u00ed popri t\u00fdchto aktivit\u00e1ch a\u017e pr\u00edli\u0161 oby\u010dajne. Odborn\u00edci sa v\u0161ak zhoduj\u00fa, \u017ee spojenie <strong>ch\u00f4dza a chudnutie<\/strong> funguje absol\u00fatne spo\u013eahlivo, a to predov\u0161etk\u00fdm v\u010faka fenom\u00e9nu, ktor\u00e9mu sa hovor\u00ed NEAT (Non-Exercise Activity Thermogenesis).<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2026\/04\/chuze-kroky-telefon-scaled.png\" alt=\"chuze-kroky-telefon\" title=\"\"><figcaption><\/figcaption><\/figure>\n<p>V preklade ide o termogen\u00e9zu z be\u017en\u00fdch denn\u00fdch aktiv\u00edt. Je to v\u0161etka energia sp\u00e1len\u00e1 mimo cielen\u00e9ho \u0161portu, sp\u00e1nku a tr\u00e1venia jedla. Zah\u0155\u0148a to cestu na autobus, upratovanie dom\u00e1cnosti, hranie sa s de\u0165mi, ale aj pr\u00e1ve oby\u010dajn\u00fa ch\u00f4dzu po\u010das d\u0148a.<\/p>\n<p>Mnoho \u017eien rob\u00ed t\u00fa chybu, \u017ee sa trikr\u00e1t t\u00fd\u017edenne zni\u010d\u00ed na hodinu vo fitku, ale zvy\u0161ok d\u0148a presed\u00ed pri po\u010d\u00edta\u010di alebo na gau\u010di. Ich NEAT je preto extr\u00e9mne n\u00edzky. Zaraden\u00edm pravideln\u00fdch prech\u00e1dzok sa tvoj celkov\u00fd energetick\u00fd v\u00fddaj v\u00fdrazne zv\u00fd\u0161i bez pocitu obrovsk\u00e9ho vy\u010derpania. Ch\u00f4dza m\u00e1 toti\u017e jednu obrovsk\u00fa v\u00fdhodu oproti intenz\u00edvnemu kardiu: nevyvol\u00e1va tak\u00fd ve\u013ek\u00fd pocit hladu.<\/p>\n<p>Po hodine intenz\u00edvneho behu telo sp\u00e1li ve\u013ea glykog\u00e9nu (krvn\u00e9ho cukru) a okam\u017eite po tr\u00e9ningu si \u017eiada jeho doplnenie. V\u00fdsledkom b\u00fdva vl\u010d\u00ed hlad, pre ktor\u00fd \u010dasto zje\u0161 viac kal\u00f3ri\u00ed, ako si \u0161portom sp\u00e1lila. Ch\u00f4dza, naopak, \u010derp\u00e1 energiu pomaly a stabilne, tak\u017ee po nej nenast\u00e1va potreba vyjes\u0165 cel\u00fa chladni\u010dku.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2026\/04\/chuze-park-prochazka-scaled.png\" alt=\"chuze-park-proch\\u00e1zka\" title=\"\"><figcaption><\/figcaption><\/figure>\n<p>Nesmieme zab\u00fada\u0165 ani na regener\u00e1ciu. Intenz\u00edvne tr\u00e9ningy si vy\u017eaduj\u00fa \u010das na zotavenie svalov a nervovej s\u00fastavy. Pri zis\u0165ovan\u00ed inform\u00e1ci\u00ed o tom, <a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-casto-cvicit-a-posilnovat-pri-chudnuti\/\">ako \u010dasto cvi\u010di\u0165 a posil\u0148ova\u0165 pri chudnut\u00ed<\/a>, vyjde najavo, \u017ee telo potrebuje pauzy.<\/p>\n<p>Ale chodi\u0165 sa d\u00e1 naozaj ka\u017ed\u00fd de\u0148. K\u013aby, \u0161\u013eachy ani svaly t\u00fdm netrpia, naopak, jemne sa prekrvuj\u00fa a regeneruj\u00fa. Ch\u00f4dza je skr\u00e1tka udr\u017eate\u013en\u00e1 dlhodobo. A udr\u017eate\u013enos\u0165 je to najd\u00f4le\u017eitej\u0161ie slovo pri trvalom chudnut\u00ed. Di\u00e9ta alebo cvi\u010debn\u00fd pl\u00e1n, ktor\u00fd nedok\u00e1\u017ee\u0161 vydr\u017ea\u0165 dlh\u0161ie ako mesiac, ti k trval\u00fdm v\u00fdsledkom nepom\u00f4\u017ee.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Kolko_krokov_denne_na_chudnutie_naozaj_staci\"><\/span><span class=\"ez-toc-section\" id=\"Kolko_krokov_denne_na_chudnutie_naozaj_staci\"><\/span>Ko\u013eko krokov denne na chudnutie naozaj sta\u010d\u00ed<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Toto je asi t\u00e1 naj\u010dastej\u0161ia ot\u00e1zka. Len \u010do sa za\u010dne rie\u0161i\u0165 t\u00e9ma <strong>ch\u00f4dza a chudnutie<\/strong>, okam\u017eite odv\u0161adia\u013e vysko\u010d\u00ed magick\u00e9 \u010d\u00edslo: 10 000 krokov. Smart hodinky \u0165a chv\u00e1lia za jeho dosiahnutie a aplik\u00e1cia v telef\u00f3ne svieti na\u010derveno, ke\u010f nespln\u00ed\u0161 limit. Toto \u010d\u00edslo v\u0161ak v\u00f4bec nevych\u00e1dza zo \u017eiadneho zlo\u017eit\u00e9ho lek\u00e1rskeho v\u00fdskumu.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2026\/04\/ch-01-tenisky-scaled.png\" alt=\"ch\\u016fze a hubnut\\u00ed \\u2014 ch-01-tenisky\" title=\"\"><figcaption><\/figcaption><\/figure>\n<p>Ide vlastne o jeden z naj\u00faspe\u0161nej\u0161\u00edch marketingov\u00fdch \u0165ahov v hist\u00f3rii. Vznikol v Japonsku v roku 1964 pred olympijsk\u00fdmi hrami v Tokiu. Vtedy jedna firma uviedla na trh krokomer s n\u00e1zvom \u201eManpo-kei\u201c, \u010do v preklade znamen\u00e1 doslova \u201emera\u010d desa\u0165tis\u00edc krokov\u201c. \u010c\u00edslo si zvolili jednoducho preto, \u017ee sa dobre pam\u00e4t\u00e1 a japonsk\u00fd znak pre 10 000 pripom\u00edna kr\u00e1\u010daj\u00faceho \u010dloveka.<\/p>\n<p>Dnes u\u017e v\u0161ak m\u00e1me k dispoz\u00edcii skuto\u010dn\u00e9 vedeck\u00e9 d\u00e1ta. Pod\u013ea rozsiahlej metaanal\u00fdzy publikovanej v prest\u00ed\u017enom \u010dasopise British Medical Journal v roku 2023 sa ukazuje, \u017ee najv\u00e4\u010d\u0161ie zdravotn\u00e9 benefity a v\u00fdrazn\u00e9 zn\u00ed\u017eenie rizika kardiovaskul\u00e1rnych ochoren\u00ed prich\u00e1dzaj\u00fa u\u017e pri dosiahnut\u00ed hranice 7 000 a\u017e 8 000 krokov denne.<\/p>\n<p>Ak teda rie\u0161i\u0161, ko\u013eko krokov denne potrebuje\u0161 pre zdravie, nemus\u00ed\u0161 sa stresova\u0165 desa\u0165tis\u00edckou. Ak je v\u0161ak tvoj\u00edm hlavn\u00fdm cie\u013eom <strong>ch\u00f4dza a chudnutie<\/strong>, plat\u00ed jednoduch\u00e1 matematika: \u010d\u00edm viac pohybu, t\u00fdm v\u00e4\u010d\u0161\u00ed energetick\u00fd v\u00fddaj. Sk\u00fasenosti mnoh\u00fdch \u017eien z diskusn\u00fdch f\u00f3r potvrdzuj\u00fa, \u017ee pre efekt\u00edvne zhadzovanie k\u00edl sa odpor\u00fa\u010da cieli\u0165 na 10 000 a\u017e 15 000 krokov denne, obzvl\u00e1\u0161\u0165 pri sedavom zamestnan\u00ed.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2026\/04\/ch-02-schodiste-scaled.png\" alt=\"ch\\u016fze a hubnut\\u00ed \\u2014 ch-02-schodiste\" title=\"\"><figcaption><\/figcaption><\/figure>\n<p>Ako si teda vypo\u010d\u00edta\u0165 optim\u00e1lny po\u010det? Sk\u00f4r ne\u017e za\u010dne\u0161 \u010doko\u013evek meni\u0165, sta\u010d\u00ed si stiahnu\u0165 do telef\u00f3nu aplik\u00e1ciu na meranie krokov (alebo pou\u017ei\u0165 t\u00fa vstavan\u00fa) a tri dni \u017ei\u0165 \u00faplne norm\u00e1lne.<\/p>\n<p>Ni\u010d neprid\u00e1vaj. T\u00fdm zist\u00ed\u0161 svoj aktu\u00e1lny priemer. \u010casto pr\u00edde prekvapenie, \u017ee za be\u017en\u00fd de\u0148 urob\u00ed\u0161 len 3 000 krokov. V takom pr\u00edpade by bolo nezmyseln\u00e9 chcie\u0165 hne\u010f zajtra prejs\u0165 10 000.<\/p>\n<p>Telo by za\u017eilo \u0161ok a po p\u00e1r d\u0148och by pri\u0161la rezign\u00e1cia s bo\u013eav\u00fdmi nohami. Na za\u010diatok \u00faplne sta\u010d\u00ed prida\u0165 k priemeru len 2 000 krokov navy\u0161e. To predstavuje zhruba 15 a\u017e 20 min\u00fat svi\u017enej\u0161ej prech\u00e1dzky. Ke\u010f si na to telo zvykne, m\u00f4\u017ee\u0161 prid\u00e1va\u0165 \u010falej. Postupn\u00e9 navy\u0161ovanie funguje ove\u013ea efekt\u00edvnej\u0161ie ako jednorazov\u00fd extr\u00e9m nasledovan\u00fd t\u00fd\u017ed\u0148ovou pauzou pre vy\u010derpanie.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2026\/04\/ch-03-kocarek-scaled.png\" alt=\"ch\\u016fze a hubnut\\u00ed \\u2014 ch-03-kocarek\" title=\"\"><figcaption><\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Kolko_kalorii_spalis_chodzou\"><\/span><span class=\"ez-toc-section\" id=\"Kolko_kalorii_spalis_chodzou\"><\/span>Ko\u013eko kal\u00f3ri\u00ed sp\u00e1li\u0161 ch\u00f4dzou<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Pri snahe zhodi\u0165 nejak\u00e9 to kile\u010dko v\u017edy zohr\u00e1vaj\u00fa \u00falohu \u010d\u00edsla. Ka\u017ed\u00e9ho zauj\u00edma, ko\u013eko energie pohyb spotrebuje. Spojenie <strong>ch\u00f4dza a chudnutie<\/strong> je skvel\u00e9 v tom, \u017ee v\u00fddaj energie zost\u00e1va ve\u013emi predv\u00eddate\u013en\u00fd a stabiln\u00fd.<\/p>\n<p>Mno\u017estvo sp\u00e1len\u00fdch kal\u00f3ri\u00ed z\u00e1vis\u00ed od troch hlavn\u00fdch faktorov: telesnej hmotnosti, r\u00fdchlosti ch\u00f4dze a ter\u00e9nu. \u017dena s hmotnos\u0165ou 80 kilogramov sp\u00e1li pri rovnakej prech\u00e1dzke viac kal\u00f3ri\u00ed ako \u017eena s hmotnos\u0165ou 60 kilogramov, preto\u017ee jej telo mus\u00ed vynalo\u017ei\u0165 viac energie na presun v\u00e4\u010d\u0161ej hmoty.<\/p>\n<p>Pre detailnej\u0161ie \u010d\u00edsla o v\u00fddaji energie pri r\u00f4znych \u0161portoch existuje \u010dl\u00e1nok o tom, ak\u00e9 s\u00fa <a href=\"https:\/\/www.bezdiety.blog\/sk\/priemerne-spalene-kalorie\/\">priemerne sp\u00e1len\u00e9 kal\u00f3rie<\/a> pri r\u00f4znych aktivit\u00e1ch. Pre z\u00e1kladn\u00fa predstavu ti posl\u00fa\u017ei jednoduch\u00e1 tabu\u013eka. \u00dadaje v nej po\u010d\u00edtaj\u00fa so svi\u017enej\u0161ou ch\u00f4dzou po rovine (r\u00fdchlos\u0165 zhruba 5 km\/h).<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2026\/04\/ch-04-kopec-scaled.png\" alt=\"ch\\u016fze a hubnut\\u00ed \\u2014 ch-04-kopec\" title=\"\"><figcaption><\/figcaption><\/figure>\n<table>\n<thead>\n<tr>\n<th>Telesn\u00e1 hmotnos\u0165<\/th>\n<th>30 min\u00fat ch\u00f4dze<\/th>\n<th>60 min\u00fat ch\u00f4dze<\/th>\n<th>90 min\u00fat ch\u00f4dze<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><strong>60 kg<\/strong><\/td>\n<td>cca 120 kcal<\/td>\n<td>cca 240 kcal<\/td>\n<td>cca 360 kcal<\/td>\n<\/tr>\n<tr>\n<td><strong>70 kg<\/strong><\/td>\n<td>cca 140 kcal<\/td>\n<td>cca 280 kcal<\/td>\n<td>cca 420 kcal<\/td>\n<\/tr>\n<tr>\n<td><strong>80 kg<\/strong><\/td>\n<td>cca 160 kcal<\/td>\n<td>cca 320 kcal<\/td>\n<td>cca 480 kcal<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Na prv\u00fd poh\u013ead sa m\u00f4\u017ee zda\u0165, \u017ee 240 kal\u00f3ri\u00ed za hodinu ch\u00f4dze nie je \u017eiadny z\u00e1zrak. Ide v\u0161ak o aktivitu, ktor\u00fa m\u00f4\u017ee\u0161 robi\u0165 \u00faplne prirodzene ka\u017ed\u00fd de\u0148. Pridan\u00edm hodinovej prech\u00e1dzky k be\u017en\u00e9mu d\u0148u p\u00e4\u0165kr\u00e1t t\u00fd\u017edenne sp\u00e1li\u0161 za t\u00fd\u017ede\u0148 navy\u0161e okolo 1 200 a\u017e 1 600 kal\u00f3ri\u00ed.<\/p>\n<p>A to sa u\u017e na v\u00e1he poriadne odraz\u00ed! Pri h\u013eadan\u00ed sp\u00f4sobov, <a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-spalit-1000-kcal-za-den\/\">ako sp\u00e1li\u0165 1000 kcal za de\u0148<\/a>, predstavuje ch\u00f4dza v kombin\u00e1cii s be\u017en\u00fdm denn\u00fdm pohybom a \u013eahk\u00fdm cvi\u010den\u00edm t\u00fa najbezpe\u010dnej\u0161iu cestu.<\/p>\n<p>V\u00fddaj sa d\u00e1 navy\u0161e ve\u013emi \u013eahko zv\u00fd\u0161i\u0165 bez toho, aby si musela zr\u00fdch\u013eova\u0165 do behu. Sta\u010d\u00ed zmeni\u0165 ter\u00e9n. Vyrazi\u0165 do pr\u00edrody a zaradi\u0165 do trasy kopce znamen\u00e1, \u017ee svaly na noh\u00e1ch (najm\u00e4 stehn\u00e1 a zadok) musia pracova\u0165 ove\u013ea intenz\u00edvnej\u0161ie.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2026\/04\/ch-05-hodinky-scaled.png\" alt=\"ch\\u016fze a hubnut\\u00ed \\u2014 ch-05-hodinky\" title=\"\"><figcaption><\/figcaption><\/figure>\n<p>Ch\u00f4dza do kopca dok\u00e1\u017ee zv\u00fd\u0161i\u0165 spa\u013eovanie kal\u00f3ri\u00ed o 30 a\u017e 50 % v z\u00e1vislosti od sklonu. \u010eal\u0161\u00edm skvel\u00fdm sp\u00f4sobom, ako z pohybu vy\u0165a\u017ei\u0165 maximum, je ch\u00f4dza v m\u00e4kkom ter\u00e9ne, napr\u00edklad v piesku alebo v snehu. T\u00e1 si vy\u017eaduje ove\u013ea viac stabiliza\u010dnej pr\u00e1ce od stredu tela.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ako_zacat_chodit_na_chudnutie_ked_teraz_nechodis_skoro_nikam\"><\/span><span class=\"ez-toc-section\" id=\"Ako_zacat_chodit_na_chudnutie_ked_teraz_nechodis_skoro_nikam\"><\/span>Ako za\u010da\u0165 chodi\u0165 na chudnutie, ke\u010f teraz nechod\u00ed\u0161 skoro nikam<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Prechod zo sedav\u00e9ho sp\u00f4sobu \u017eivota k akt\u00edvnemu pohybu b\u00fdva n\u00e1ro\u010dn\u00fd, najm\u00e4 pri pocite, \u017ee po\u010das d\u0148a ti nezost\u00e1va ani min\u00fata vo\u013en\u00e9ho \u010dasu. Pr\u00e1ca, deti, dom\u00e1cnos\u0165 \u2013 to v\u0161etko dok\u00e1\u017ee vy\u010derpa\u0165 tak, \u017ee ve\u010der padne\u0161 na gau\u010d a si rada, \u017ee v\u00f4bec \u017eije\u0161.<\/p>\n<p>Aby v\u0161ak <strong>ch\u00f4dza a chudnutie<\/strong> priniesli v\u00fdsledky, mus\u00ed sa z pohybu sta\u0165 zvyk. Nemus\u00ed\u0161 hne\u010f prv\u00fd de\u0148 vyrazi\u0165 na desa\u0165kilometrov\u00fa t\u00faru.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2026\/04\/ch-06-hole-scaled.png\" alt=\"ch\\u016fze a hubnut\\u00ed \\u2014 ch-06-hole\" title=\"\"><figcaption><\/figcaption><\/figure>\n<p>Ove\u013ea d\u00f4le\u017eitej\u0161ia je pravidelnos\u0165. Na mnoh\u00fdch diskusn\u00fdch f\u00f3rach \u017eeny zdie\u013eaj\u00fa svoje \u00faspechy a \u010dasto spom\u00ednaj\u00fa jedno pravidlo: aj m\u00e1lo je lep\u0161ie ako ni\u010d. Jedna z pou\u017e\u00edvateliek napr\u00edklad nap\u00edsala, \u017ee za\u010dala chodi\u0165 len 6 000 krokov denne, ale zato p\u00e4\u0165kr\u00e1t t\u00fd\u017edenne absol\u00fatne poctivo. Za rok t\u00fdmto nen\u00e1padn\u00fdm sp\u00f4sobom schudla 12 kilogramov bez ak\u00fdchko\u013evek drastick\u00fdch di\u00e9t.<\/p>\n<p>Pre \u010do najjednoduch\u0161\u00ed za\u010diatok skvele funguje postupn\u00fd \u0161tvort\u00fd\u017ed\u0148ov\u00fd pl\u00e1n. V prvom t\u00fd\u017edni nem\u00e1 zmysel stresova\u0165 sa \u010d\u00edslami na krokomere. Jedinou \u00falohou je n\u00e1js\u0165 si ka\u017ed\u00fd de\u0148 presne 15 min\u00fat \u010dasu. M\u00f4\u017ee to by\u0165 r\u00e1no, k\u00fdm sa zvy\u0161ok rodiny zobud\u00ed, alebo ve\u010der po ve\u010deri. Jednoducho si obuj top\u00e1nky a cho\u010f sa prejs\u0165 okolo bloku.<\/p>\n<p>Zvykaj si na ten pocit pobytu vonku na \u010derstvom vzduchu. V druhom t\u00fd\u017edni sa tento \u010das pred\u013a\u017ei na 30 min\u00fat. Ak ti ch\u00fdba polhodina naraz, d\u00e1 sa to rozdeli\u0165 \u2013 15 min\u00fat cestou do pr\u00e1ce (vyst\u00fap o zast\u00e1vku sk\u00f4r) a 15 min\u00fat ve\u010der. R\u00fdchlos\u0165 st\u00e1le nerie\u0161, ide len o to, aby si si pohyb u\u017eila.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2026\/04\/ch-07-kamaradky-scaled.png\" alt=\"ch\\u016fze a hubnut\\u00ed \\u2014 ch-07-kamar\\u00e1dky\" title=\"\"><figcaption><\/figcaption><\/figure>\n<p>Tret\u00ed t\u00fd\u017ede\u0148 prin\u00e1\u0161a \u010das za\u010da\u0165 pracova\u0165 na intenzite. Polhodinov\u00e1 prech\u00e1dzka by u\u017e mala by\u0165 svi\u017enej\u0161ia. Predstava, \u017ee me\u0161k\u00e1\u0161 na d\u00f4le\u017eit\u00e9 stretnutie, funguje skvele. Telo sa za\u010dne viac zahrieva\u0165 a dych sa preh\u013abi. Vo \u0161tvrtom t\u00fd\u017edni u\u017e bude\u0161 ma\u0165 vytvoren\u00fd z\u00e1kladn\u00fd n\u00e1vyk.<\/p>\n<p>Teraz prich\u00e1dza chv\u00ed\u013ea pozrie\u0165 sa do aplik\u00e1cie na kroky a zisti\u0165 aktu\u00e1lny stav. Cie\u013eom by malo by\u0165 dosiahnutie aspo\u0148 7 000 a\u017e 8 000 krokov denne. Cez v\u00edkend si potom napl\u00e1nuj jednu dlh\u0161iu, aspo\u0148 hodinov\u00fa a\u017e dvojhodinov\u00fa prech\u00e1dzku do pr\u00edrody.<\/p>\n<p>A \u010do motiv\u00e1cia? T\u00e1 ob\u010das klesne na bod mrazu, najm\u00e4 ke\u010f vonku pr\u0161\u00ed alebo mrzne. Ve\u013emi pom\u00e1ha spoji\u0165 ch\u00f4dzu s nie\u010d\u00edm pr\u00edjemn\u00fdm. Po\u010das prech\u00e1dzok m\u00f4\u017ee\u0161 po\u010d\u00fava\u0165 ob\u013e\u00faben\u00e9 podcasty, audioknihy, na ktor\u00e9 doma nem\u00e1\u0161 \u010das, alebo hudbu, ktor\u00e1 ti dod\u00e1 energiu.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2026\/04\/ch-08-pas-behani-scaled.png\" alt=\"ch\\u016fze a hubnut\\u00ed \\u2014 ch-08-pas-behani\" title=\"\"><figcaption><\/figcaption><\/figure>\n<p>Prech\u00e1dzka sa tak stane tvoj\u00edm osobn\u00fdm \u010dasom, na ktor\u00fd sa bude\u0161 te\u0161i\u0165, namiesto toho, aby si ju brala ako nutn\u00e9 zlo spojen\u00e9 s chudnut\u00edm.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Rychla_chodza_vs_pomala_prechadzka_%E2%80%94_co_je_lepsie\"><\/span><span class=\"ez-toc-section\" id=\"Rychla_chodza_vs_pomala_prechadzka_%E2%80%94_co_je_lepsie\"><\/span>R\u00fdchla ch\u00f4dza vs. pomal\u00e1 prech\u00e1dzka \u2014 \u010do je lep\u0161ie<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ke\u010f u\u017e si vy\u010dlen\u00ed\u0161 \u010das na pohyb vonku, je prirodzen\u00e9 o\u010dak\u00e1va\u0165 \u010do najlep\u0161ie v\u00fdsledky. \u010casto padaj\u00fa ot\u00e1zky, \u010di sa po\u010d\u00edta aj pomal\u00e9 t\u00falanie sa po obchodoch alebo pomal\u00e1 prech\u00e1dzka s kamo\u0161kou pln\u00e1 zast\u00e1vok. Odpove\u010f znie: ka\u017ed\u00fd pohyb je dobr\u00fd a po\u010d\u00edta sa do celkov\u00e9ho denn\u00e9ho v\u00fddaja.<\/p>\n<p>Ak je v\u0161ak tvoj\u00edm hlavn\u00fdm cie\u013eom <strong>ch\u00f4dza a chudnutie<\/strong>, r\u00fdchlos\u0165 zohr\u00e1va ve\u013emi v\u00fdznamn\u00fa \u00falohu. Prech\u00e1dzky chudnutie skuto\u010dne podporuj\u00fa, ale musia ma\u0165 ur\u010dit\u00e9 parametre, aby telo za\u010dalo efekt\u00edvne vyu\u017e\u00edva\u0165 tukov\u00e9 z\u00e1soby ako hlavn\u00fd zdroj energie.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2026\/04\/ch-09-bricho-scaled.png\" alt=\"ch\\u016fze a hubnut\\u00ed \\u2014 ch-09-bricho\" title=\"\"><figcaption><\/figcaption><\/figure>\n<p>V\u0161etko sa to\u010d\u00ed okolo tepovej frekvencie. Aby telo spa\u013eovalo tuky, potrebuje na to dostato\u010dn\u00fd pr\u00edsun kysl\u00edka. Tomuto stavu sa hovor\u00ed aer\u00f3bna z\u00f3na. Pri pr\u00edli\u0161 pomalom pohybe sa tepov\u00e1 frekvencia nezv\u00fd\u0161i nato\u013eko, aby sa metabolizmus naplno na\u0161tartoval. Naopak, pri behu alebo ch\u00f4dzi do obrovsk\u00e9ho kopca tak r\u00fdchlo, \u017ee str\u00e1ca\u0161 dych, sa telo dost\u00e1va do anaer\u00f3bnej z\u00f3ny.<\/p>\n<p>V tej nest\u00edha okysli\u010dova\u0165 svaly a ako r\u00fdchlej\u0161\u00ed zdroj energie vol\u00ed cukry (glykog\u00e9n) namiesto tukov. Pre detailn\u00e9 pochopenie tohto mechanizmu odpor\u00fa\u010dam \u010dl\u00e1nok o tom, ak\u00e1 je ide\u00e1lna <a href=\"https:\/\/www.bezdiety.blog\/sk\/tepova-frekvencia\/\">tepov\u00e1 frekvencia a spa\u013eovanie tukov<\/a>.<\/p>\n<p>Ide\u00e1lnym stredom pre chudnutie je svi\u017en\u00e1 ch\u00f4dza r\u00fdchlos\u0165ou zhruba 5 a\u017e 6 kilometrov za hodinu. Ako odhadn\u00fa\u0165 spr\u00e1vnu r\u00fdchlos\u0165 bez neust\u00e1leho sledovania smart hodiniek? Skvele funguje takzvan\u00fd \u201etalk test\u201c, \u010di\u017ee test rozpr\u00e1vania. Pri spr\u00e1vnom tempe by si mala c\u00edti\u0165 zahriatie, zr\u00fdchlen\u00fd dych, ale st\u00e1le by si mala by\u0165 schopn\u00e1 plynule konverzova\u0165 v cel\u00fdch vet\u00e1ch.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2026\/04\/ch-10-priroda-scaled.png\" alt=\"ch\\u016fze a hubnut\\u00ed \\u2014 ch-10-priroda\" title=\"\"><figcaption><\/figcaption><\/figure>\n<p>Ak si dok\u00e1\u017ee\u0161 bez probl\u00e9mov spieva\u0165, tempo je pr\u00edli\u0161 pomal\u00e9. Ak lap\u00e1\u0161 po dychu uprostred vety, mus\u00ed\u0161 trochu spomali\u0165. \u017deny na f\u00f3rach \u010dasto zdie\u013eaj\u00fa sk\u00fasenosti, \u017ee pr\u00e1ve prechod od pomal\u00e9ho t\u00falania sa k cielenej r\u00fdchloch\u00f4dzi bol t\u00fdm momentom, ke\u010f sa v\u00e1ha kone\u010dne za\u010dala h\u00fdba\u0165 smerom nadol.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Nordic_walking_%E2%80%94_preco_spaluje_o_20_viac\"><\/span><span class=\"ez-toc-section\" id=\"Nordic_walking_%E2%80%94_preco_spaluje_o_20_viac\"><\/span>Nordic walking \u2014 pre\u010do spa\u013euje o 20 % viac<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ak chce\u0161 pov\u00fd\u0161i\u0165 oby\u010dajn\u00fa ch\u00f4dzu na komplexn\u00fd tr\u00e9ning cel\u00e9ho tela, rozhodne sa oplat\u00ed vysk\u00fa\u0161a\u0165 seversk\u00fa ch\u00f4dzu so \u0161peci\u00e1lnymi palicami. Dlho panoval m\u00fdtus, \u017ee chodi\u0165 s pali\u010dkami je aktivita ur\u010den\u00e1 len pre seniorov na k\u00fape\u013en\u00fdch pobytoch.<\/p>\n<p>Opak je pravda. Po prvej lekcii so spr\u00e1vnou technikou sa ti \u010dasto ozv\u00fa svaly na chrbte a ruk\u00e1ch, o ktor\u00fdch si ani nevedela. <strong>Nordic walking a jeho vplyv na chudnutie<\/strong> d\u00e1va cel\u00e9mu pohybu \u00faplne nov\u00fd rozmer.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2026\/04\/ch-11-plan-scaled.png\" alt=\"ch\\u016fze a hubnut\\u00ed \\u2014 ch-11-plan\" title=\"\"><figcaption><\/figcaption><\/figure>\n<p>Tajomstvo spo\u010d\u00edva v zapojen\u00ed hornej polovice tela. Pri be\u017enej ch\u00f4dzi pracuj\u00fa prim\u00e1rne nohy a \u010diasto\u010dne stred tela udr\u017eiavaj\u00faci rovnov\u00e1hu. Ruky sa len vo\u013ene hojdaj\u00fa popri tele. Len \u010do v\u0161ak do r\u00fak vezme\u0161 palice a za\u010dne\u0161 sa akt\u00edvne odr\u00e1\u017ea\u0165, zapoj\u00ed sa do pohybu a\u017e 90 % v\u0161etk\u00fdch svalov v tele.<\/p>\n<p>Pracuj\u00fa ramen\u00e1, prsn\u00e9 svaly, \u0161irok\u00fd sval chrbta a ve\u013emi intenz\u00edvne sa zap\u00e1jaj\u00fa aj tricepsy a bru\u0161n\u00e9 svaly. Odborn\u00e9 \u0161t\u00fadie potvrdzuj\u00fa, \u017ee v\u010faka tejto komplexnej svalovej pr\u00e1ci sa pri Nordic walkingu sp\u00e1li priemerne o 20 % viac kal\u00f3ri\u00ed ako pri be\u017enej ch\u00f4dzi rovnakou r\u00fdchlos\u0165ou.<\/p>\n<p>\u010eal\u0161ou obrovskou v\u00fdhodou je, \u017ee <strong>Nordic walking a jeho vplyv na chudnutie<\/strong> nielen ur\u00fdch\u013euje spa\u013eovanie, ale tie\u017e v\u00fdrazne pom\u00e1ha s dr\u017ean\u00edm tela. V\u00e4\u010d\u0161ina z n\u00e1s tr\u00e1vi dni zhrben\u00e1 pri po\u010d\u00edta\u010di alebo s mobilom v ruke. Spr\u00e1vna technika severskej ch\u00f4dze \u0165a n\u00fati narovna\u0165 sa, otvori\u0165 hrudn\u00edk a zhlboka d\u00fdcha\u0165.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2026\/04\/ch-12-vysledky-scaled.png\" alt=\"ch\\u016fze a hubnut\\u00ed \\u2014 ch-12-vysledky\" title=\"\"><figcaption><\/figcaption><\/figure>\n<p>Palice navy\u0161e poskytuj\u00fa oporu, \u010d\u00edm zni\u017euj\u00fa z\u00e1\u0165a\u017e na kolen\u00e1 a bedr\u00e1. To je skvel\u00e1 spr\u00e1va pri vy\u0161\u0161ej nadv\u00e1he alebo pri bolestiach k\u013abov. D\u00f4le\u017eit\u00e9 v\u0161ak je nau\u010di\u0165 sa spr\u00e1vnu techniku odrazu \u2013 palice nesl\u00fa\u017eia len ako opierka pre stabilitu, ale ako n\u00e1stroj na akt\u00edvny odraz vzad, ktor\u00fd poh\u00e1\u0148a telo vpred.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Chodza_a_chudnutie_brucha_%E2%80%94_funguje_to\"><\/span><span class=\"ez-toc-section\" id=\"Chodza_a_chudnutie_brucha_%E2%80%94_funguje_to\"><\/span>Ch\u00f4dza a chudnutie brucha \u2014 funguje to?<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>T\u00e1to ot\u00e1zka tr\u00e1pi obrovsk\u00e9 mno\u017estvo \u017eien. Postava m\u00f4\u017ee ma\u0165 celkom \u0161t\u00edhle nohy a ruky, ale v oblasti brucha sa dr\u017e\u00ed tvrdohlav\u00fd tukov\u00fd vank\u00fa\u0161ik, ktor\u00fd nechce zmizn\u00fa\u0165 ani po tis\u00edckach bru\u0161\u00e1kov.<\/p>\n<p>Vz\u0165ah medzi pojmami <strong>ch\u00f4dza a chudnutie<\/strong> brucha je ove\u013ea hlb\u0161\u00ed a zauj\u00edmavej\u0161\u00ed, ako by sa mohlo zda\u0165. Na pochopenie \u00fa\u010dinnosti ch\u00f4dze na bru\u0161n\u00e9 partie je nutn\u00e9 pozrie\u0165 sa na to, pre\u010do sa tuk v tejto oblasti v\u00f4bec uklad\u00e1.<\/p>\n<p>Okrem nespr\u00e1vnej stravy a nedostatku pohybu patr\u00ed medzi hlavn\u00fdch vinn\u00edkov stres. Pri stresov\u00fdch situ\u00e1ci\u00e1ch (\u010di u\u017e z pr\u00e1ce, rodinn\u00fdch probl\u00e9mov alebo chronick\u00e9ho nedostatku sp\u00e1nku) telo produkuje zv\u00fd\u0161en\u00e9 mno\u017estvo horm\u00f3nu zvan\u00e9ho kortizol. Evolu\u010dne je kortizol u\u017eito\u010dn\u00fd \u2013 pripravuje organizmus na boj alebo \u00fatek.<\/p>\n<p>Dnes u\u017e v\u0161ak pred medve\u010fom neutek\u00e1me, stres sa odohr\u00e1va posedia\u010dky za stolom pre term\u00edny. Trvalo zv\u00fd\u0161en\u00e1 hladina kortizolu d\u00e1va telu sign\u00e1l na ukladanie tukov\u00fdch z\u00e1sob presne tam, kde s\u00fa najbli\u017e\u0161ie k \u017eivotne d\u00f4le\u017eit\u00fdm org\u00e1nom, teda pr\u00e1ve v bruchu. Vznik\u00e1 tak nebezpe\u010dn\u00fd viscer\u00e1lny (medziorg\u00e1nov\u00fd) tuk.<\/p>\n<p>Tu nar\u00e1\u017eame na zauj\u00edmav\u00fd rozpor. Snaha schudn\u00fa\u0165 z brucha \u010dasto vedie k extr\u00e9mne n\u00e1ro\u010dn\u00fdm a vy\u010derp\u00e1vaj\u00facim tr\u00e9ningom. Len\u017ee pre organizmus, ktor\u00fd u\u017e je aj tak vystresovan\u00fd z be\u017en\u00e9ho \u017eivota, predstavuje \u010fal\u0161ia obrovsk\u00e1 fyzick\u00e1 z\u00e1\u0165a\u017e len \u010fal\u0161\u00ed stres. Vyprodukuje sa e\u0161te viac kortizolu a tuk sa na bruchu dr\u017e\u00ed zubami-nechtami. Naopak, svi\u017en\u00e1 ch\u00f4dza v pr\u00edrode p\u00f4sob\u00ed na nervov\u00fa s\u00fastavu ako balzam.<\/p>\n<p>Dok\u00e1zate\u013ene zni\u017euje hladinu stresov\u00fdch horm\u00f3nov, upokojuje myse\u013e a tlm\u00ed produkciu kortizolu. Ke\u010f sa telo c\u00edti v bezpe\u010d\u00ed a nie je v strese, ove\u013ea ochotnej\u0161ie pust\u00ed tukov\u00e9 z\u00e1soby, vr\u00e1tane viscer\u00e1lneho tuku. Pravideln\u00e1 ch\u00f4dza v kombin\u00e1cii so sledovan\u00edm <a href=\"https:\/\/www.bezdiety.blog\/sk\/kaloricky-deficit\/\">kalorick\u00e9ho deficitu<\/a> v jedle preto predstavuje t\u00fa najprirodzenej\u0161iu a naj\u00fa\u010dinnej\u0161iu cestu k plochej\u0161iemu bru\u0161ku.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Zaver\"><\/span><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ch\u00f4dza predstavuje absol\u00fatne najob\u013e\u00fabenej\u0161\u00ed a najdostupnej\u0161\u00ed sp\u00f4sob, ako sa udr\u017ea\u0165 v kond\u00edcii. Nemus\u00ed\u0161 sa tr\u00e1pi\u0165 vo fitku, ak m\u00e1\u0161 odpor k dv\u00edhaniu \u010diniek. Nemus\u00ed\u0161 beha\u0165 cez boles\u0165.<\/p>\n<p>Sta\u010d\u00ed si uvedomi\u0165, \u017ee \u013eudsk\u00e9 telo je stvoren\u00e9 na pohyb, a ch\u00f4dza je t\u00fdm najprirodzenej\u0161\u00edm z nich. Nie je v tom \u017eiadna zlo\u017eit\u00e1 veda, nemus\u00ed\u0161 \u010daka\u0165 na pondelok ani na prv\u00fd de\u0148 v mesiaci.<\/p>\n<p>Princ\u00edpy <strong>o ch\u00f4dzi a chudnut\u00ed<\/strong> s\u00fa kr\u00e1sne vo svojej jednoduchosti. Sta\u010d\u00ed si obu\u0165 pohodln\u00e9 top\u00e1nky, pusti\u0165 si do u\u0161\u00ed nie\u010do pekn\u00e9 a jednoducho vyrazi\u0165 von. Ka\u017ed\u00fd krok sa po\u010d\u00edta, ka\u017ed\u00fd krok \u0165a pribli\u017euje k lep\u0161iemu zdraviu, k \u010distej\u0161ej hlave a k telu, v ktorom sa bude\u0161 c\u00edti\u0165 dobre a sebavedomo. Za\u010da\u0165 m\u00f4\u017ee\u0161 e\u0161te dnes, sta\u010d\u00ed 15 min\u00fat. R\u00fdchlo zist\u00ed\u0161, \u017ee si ten \u010das pre seba zamiluje\u0161 a \u010doskoro pr\u00edde chu\u0165 na viac.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Casto_kladene_otazky\"><\/span><span class=\"ez-toc-section\" id=\"Casto_kladene_otazky\"><\/span>\u010casto kladen\u00e9 ot\u00e1zky<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Kolko_sa_da_schudnut_chodzou_za_mesiac\"><\/span><span class=\"ez-toc-section\" id=\"Kolko_sa_da_schudnut_chodzou_za_mesiac\"><\/span>Ko\u013eko sa d\u00e1 schudn\u00fa\u0165 ch\u00f4dzou za mesiac?<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>To je ve\u013emi individu\u00e1lne a z\u00e1vis\u00ed to od tvojej v\u00fdchodiskovej hmotnosti, stravy a intenzity ch\u00f4dze. Zaraden\u00edm hodiny svi\u017enej ch\u00f4dze denne (cca 5 km) a miernou \u00fapravou jed\u00e1lni\u010dka pre \u013eahk\u00fd kalorick\u00fd deficit sa d\u00e1 zdravo a udr\u017eate\u013ene chudn\u00fa\u0165 zhruba 0,5 a\u017e 1 kilogram t\u00fd\u017edenne.<\/p>\n<p>Za mesiac to teda znamen\u00e1 kr\u00e1sne 2 a\u017e 4 kilogramy. D\u00f4le\u017eit\u00e9 je, \u017ee <strong>ch\u00f4dza a chudnutie<\/strong> id\u00fa ruka v ruke s \u00fabytkom \u010dist\u00e9ho tuku, a nie svalovej hmoty, tak\u017ee telo bude pevnej\u0161ie a stratia sa aj centimetre na obvodoch.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Staci_6_000_krokov_denne_na_chudnutie\"><\/span><span class=\"ez-toc-section\" id=\"Staci_6_000_krokov_denne_na_chudnutie\"><\/span>Sta\u010d\u00ed 6 000 krokov denne na chudnutie?<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u00c1no, aj 6 000 krokov m\u00f4\u017ee sta\u010di\u0165 pri prechode z ve\u013emi sedav\u00e9ho sp\u00f4sobu \u017eivota, kde tvoj priemer predstavoval napr\u00edklad len 2 000 krokov.<\/p>\n<p>Ako u\u017e bolo spomenut\u00e9 zo sk\u00fasenost\u00ed mnoh\u00fdch \u017eien, pravidelnos\u0165 m\u00e1 v\u00e4\u010d\u0161iu v\u00e1hu ako extr\u00e9mne \u010d\u00edsla. 6 000 krokov p\u00e4\u0165 dn\u00ed v t\u00fd\u017edni m\u00f4\u017ee za rok znamena\u0165 stratu a\u017e 12 kilogramov, pokia\u013e nezv\u00fd\u0161i\u0161 kal\u00f3rie v jedle. \u010casom sa ti pravdepodobne zlep\u0161\u00ed kond\u00edcia a prirodzene pr\u00edde chu\u0165 prida\u0165 na 8 000 alebo 10 000 krokov denne.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Je_lepsie_chodit_alebo_behat\"><\/span><span class=\"ez-toc-section\" id=\"Je_lepsie_chodit_alebo_behat\"><\/span>Je lep\u0161ie chodi\u0165 alebo beha\u0165?<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Na t\u00fato ot\u00e1zku neexistuje univerz\u00e1lna odpove\u010f, z\u00e1le\u017e\u00ed na tvojich osobn\u00fdch preferenci\u00e1ch a zdravotnom stave. Beh sp\u00e1li viac kal\u00f3ri\u00ed za krat\u0161\u00ed \u010dasov\u00fd \u00fasek, ale ide o aktivitu s vysokou z\u00e1\u0165a\u017eou na k\u013aby a vy\u017eaduje si u\u017e ur\u010dit\u00fa fyzick\u00fa kond\u00edciu. Ch\u00f4dza je \u0161etrnej\u0161ia, udr\u017eate\u013en\u00e1 ka\u017ed\u00fd de\u0148 a nevyvol\u00e1va tak\u00fd ve\u013ek\u00fd pocit hladu po tr\u00e9ningu.<\/p>\n<p>Pre detailn\u00e9 porovnanie oboch aktiv\u00edt odpor\u00fa\u010dam \u010dl\u00e1nok zameran\u00fd na <a href=\"https:\/\/www.bezdiety.blog\/sk\/behanie-a-chudnutie\/\">behanie a chudnutie<\/a>. Pre za\u010diato\u010dn\u00ed\u010dky a pri vy\u0161\u0161ej nadv\u00e1he je v\u0161ak ch\u00f4dza jednozna\u010dne bezpe\u010dnej\u0161ou a vhodnej\u0161ou vo\u013ebou.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kedy_je_najlepsie_chodit_na_prechadzky\"><\/span><span class=\"ez-toc-section\" id=\"Kedy_je_najlepsie_chodit_na_prechadzky\"><\/span>Kedy je najlep\u0161ie chodi\u0165 na prech\u00e1dzky?<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Najlep\u0161\u00ed \u010das je ten, ktor\u00fd vyhovuje tvojmu denn\u00e9mu re\u017eimu a ktor\u00fd dok\u00e1\u017ee\u0161 dlhodobo dodr\u017eiava\u0165. Rann\u00e1 ch\u00f4dza nala\u010dno je popul\u00e1rna na prebudenie metabolizmu a dodanie energie do cel\u00e9ho d\u0148a, ale ak nie si rann\u00e9 vt\u00e1\u010da, nem\u00e1 zmysel sa do toho n\u00fati\u0165.<\/p>\n<p>Ve\u010dern\u00e1 prech\u00e1dzka po ve\u010deri zasa skvele funguje na zn\u00ed\u017eenie hladiny krvn\u00e9ho cukru, zlep\u0161enie tr\u00e1venia a vy\u010distenie hlavy od pracovn\u00e9ho stresu, \u010do ti pom\u00f4\u017ee lep\u0161ie spa\u0165. Kvalitn\u00fd sp\u00e1nok je pri chudnut\u00ed absol\u00fatne z\u00e1sadn\u00fd, tak\u017ee ve\u010dern\u00e1 ch\u00f4dza prin\u00e1\u0161a obrovsk\u00e9 benefity.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pomoze_chodza_na_bezeckom_pase_rovnako_ako_vonku\"><\/span><span class=\"ez-toc-section\" id=\"Pomoze_chodza_na_bezeckom_pase_rovnako_ako_vonku\"><\/span>Pom\u00f4\u017ee ch\u00f4dza na be\u017eeckom p\u00e1se rovnako ako vonku?<span class=\"ez-toc-section-end\"><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u00c1no, z h\u013eadiska biomechaniky a sp\u00e1len\u00fdch kal\u00f3ri\u00ed je ch\u00f4dza na p\u00e1se ve\u013emi podobn\u00e1 tej vonkaj\u0161ej. P\u00e1s predstavuje skvel\u00fa alternat\u00edvu na da\u017ediv\u00e9 alebo mraziv\u00e9 dni.<\/p>\n<p>Aby sa ch\u00f4dza na p\u00e1se \u010do najviac pribl\u00ed\u017eila prirodzen\u00fdm podmienkam vonku (kde prekon\u00e1va\u0161 odpor vzduchu a drobn\u00e9 nerovnosti), odpor\u00fa\u010da sa nastavi\u0165 sklon aspo\u0148 1 a\u017e 2 %. Na maxim\u00e1lnu podporu chudnutia sa oplat\u00ed sklon ob\u010das zv\u00fd\u0161i\u0165 na 5 a\u017e 10 % \u2013 zadok a stehn\u00e1 dostan\u00fa poriadne zabra\u0165 a kalorick\u00fd v\u00fddaj rap\u00eddne st\u00fapne.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ch\u00f4dza je najpodce\u0148ovanej\u0161\u00ed sp\u00f4sob chudnutia. Zisti, ko\u013eko krokov denne potrebuje\u0161 a pre\u010do funguje lep\u0161ie ako behanie.<\/p>\n","protected":false},"author":4,"featured_media":5625,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[36],"tags":[],"class_list":{"0":"post-5632","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ako-schudnut"},"featured_image_src":"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2026\/04\/chodza-a-chudnutie-blog-1.png","author_info":{"display_name":"Monika Havrdov\u00e1","author_link":"https:\/\/www.bezdiety.blog\/sk\/autor\/monika\/"},"_links":{"self":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/5632","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/comments?post=5632"}],"version-history":[{"count":0,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/5632\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media\/5625"}],"wp:attachment":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media?parent=5632"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/categories?post=5632"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/tags?post=5632"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}