{"id":915,"date":"2024-09-08T22:34:24","date_gmt":"2024-09-08T20:34:24","guid":{"rendered":"https:\/\/www.bezdiety.blog\/?p=915"},"modified":"2025-09-09T10:41:34","modified_gmt":"2025-09-09T08:41:34","slug":"9-tipov-ako-zacat-behat-a-chudnut","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/","title":{"rendered":"Behanie a chudnutie: 9 tipov, ako za\u010da\u0165 beha\u0165"},"content":{"rendered":"\n<p>Pokud chcete <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/\" data-type=\"post\" data-id=\"277\">zhubnout <\/a><\/strong>a p\u0159em\u00fd\u0161l\u00edte, jak\u00fd sport za\u0159adit do sv\u00e9 ka\u017edodenn\u00ed rutiny, zjist\u00edte, \u017ee p\u0159i b\u011bh\u00e1n\u00ed p\u00e1l\u00edte nejv\u00edc kalori\u00ed. B\u011bh\u00e1n\u00ed ale zat\u011b\u017euje klouby a p\u0159i za\u010d\u00e1tc\u00edch si \u010dlov\u011bk mus\u00ed d\u00e1vat pozor, aby se nezranil. Nen\u00ed se ale \u010deho b\u00e1t, sta\u010d\u00ed se dr\u017eet na\u0161ich rad. <strong>Jak za\u010d\u00edt b\u011bhat? Poj\u010fme se pod\u00edvat na b\u011bh\u00e1n\u00ed a hubnut\u00ed a v\u0161e, co byste <\/strong>m\u011bli v\u011bd\u011bt. <\/p>\n\n\n\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<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><ul class='ez-toc-list ez-toc-list-level-1 ' ><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\/9-tipov-ako-zacat-behat-a-chudnut\/#Spalovani_tuku_pri_behani_Kolik_se_spali_kalorii_a_kilojoulu\" >Spalov\u00e1n\u00ed tuk\u016f p\u0159i b\u011bh\u00e1n\u00ed: Kolik se sp\u00e1l\u00ed kalori\u00ed a kilojoul\u016f?<\/a><\/li><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\/9-tipov-ako-zacat-behat-a-chudnut\/#Beh_a_hubnuti_bricha\" >B\u011bh a hubnut\u00ed b\u0159icha<\/a><\/li><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\/9-tipov-ako-zacat-behat-a-chudnut\/#Plan_Jak_zacit_behat_s_nadvahou_a_hubnout\" >Pl\u00e1n: Jak za\u010d\u00edt b\u011bhat s nadv\u00e1hou a hubnout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Indiansky_beh_%E2%80%93_co_to_je_a_proc_s_nim_zacit\" >Indi\u00e1nsk\u00fd b\u011bh \u2013 co to je a pro\u010d s n\u00edm za\u010d\u00edt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Plan_Jak_zacit_s_indianskym_behem\" >Pl\u00e1n: Jak za\u010d\u00edt s indi\u00e1nsk\u00fdm b\u011bhem<\/a><\/li><\/ul><\/li><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\/9-tipov-ako-zacat-behat-a-chudnut\/#Behani_pro_zacatecniky_%E2%80%93_9_tipu_jak_zacit\" >B\u011bh\u00e1n\u00ed pro za\u010d\u00e1te\u010dn\u00edky \u2013 9 tip\u016f, jak za\u010d\u00edt<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Behejte_na_cas_a_ne_na_kilometry\" >B\u011bhejte na \u010das a ne na kilometry<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Merte_si_tep\" >M\u011b\u0159te si tep<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Pomaly_beh_na_hubnuti_Co_byste_meli_vedet_o_aerobnim_pasmu\" >Pomal\u00fd b\u011bh na hubnut\u00ed: Co byste m\u011bli v\u011bd\u011bt o aerobn\u00edm p\u00e1smu<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Beh_a_posilovani_%E2%80%93_jak_to_idealne_skloubit\" >B\u011bh a posilov\u00e1n\u00ed \u2013 jak to ide\u00e1ln\u011b skloubit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Intenzitu_zvysujte_postupne\" >Intenzitu zvy\u0161ujte postupn\u011b<\/a><\/li><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\/9-tipov-ako-zacat-behat-a-chudnut\/#Spravne_bezecke_vybaveni_vam_pomuze\" >Spr\u00e1vn\u00e9 b\u011b\u017eeck\u00e9 vybaven\u00ed v\u00e1m pom\u016f\u017ee<\/a><\/li><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\/9-tipov-ako-zacat-behat-a-chudnut\/#Behejte_ze_zacatku_jen_po_rovince\" >B\u011bhejte ze za\u010d\u00e1tku jen po rovince<\/a><\/li><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\/9-tipov-ako-zacat-behat-a-chudnut\/#Protahujte_se\" >Protahujte se<\/a><\/li><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\/9-tipov-ako-zacat-behat-a-chudnut\/#Trenujte_spravnou_techniku\" >Tr\u00e9nujte spr\u00e1vnou techniku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Doplnujte_proteiny_a_zamerte_se_na_kloubni_vyzivu\" >Dopl\u0148ujte proteiny a zam\u011b\u0159te se na kloubn\u00ed v\u00fd\u017eivu<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Spravna_technika_behani\" >Spr\u00e1vn\u00e1 technika b\u011bh\u00e1n\u00ed<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Jak_spravne_dychat_pri_behani\" >Jak spr\u00e1vn\u011b d\u00fdchat p\u0159i b\u011bh\u00e1n\u00ed<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Lze_zhubnout_pouze_behanim\" >Lze zhubnout pouze b\u011bh\u00e1n\u00edm?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Jaky_ma_vliv_behani_na_postavu\" >Jak\u00fd m\u00e1 vliv b\u011bh\u00e1n\u00ed na postavu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Casto_kladene_otazky\" >\u010casto kladen\u00e9 ot\u00e1zky<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Jaka_by_mela_byt_tepova_frekvence_pri_behu\" >Jak\u00e1 by m\u011bla b\u00fdt tepov\u00e1 frekvence p\u0159i b\u011bhu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Jak_zacit_behat_v_zime_a_v_mrazu\" >Jak za\u010d\u00edt b\u011bhat v zim\u011b a v mrazu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Je_lepsi_behat_rano_nebo_vecer\" >Je lep\u0161\u00ed b\u011bhat r\u00e1no nebo ve\u010der?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Jak_zacit_behat_ve_40\" >Jak za\u010d\u00edt b\u011bhat ve 40?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Kdy_se_dostavi_ucinky_z_behani\" >Kdy se dostav\u00ed \u00fa\u010dinky z b\u011bh\u00e1n\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Za_jak_dlouho_zhubnu_behanim\" >Za jak dlouho zhubnu b\u011bh\u00e1n\u00edm?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Zhubnu_behanim_bricho\" >Zhubnu b\u011bh\u00e1n\u00edm b\u0159icho?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Co_jist_po_behani\" >Co j\u00edst po b\u011bh\u00e1n\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Jak_casto_behat_pro_hubnuti\" >Jak \u010dasto b\u011bhat pro hubnut\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Co_se_spaluje_pri_behu\" >Co se spaluje p\u0159i b\u011bhu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Jak_zacit_behat_po_padesatce\" >Jak za\u010d\u00edt b\u011bhat po pades\u00e1tce?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Jak_zacit_behat_se_psem\" >Jak za\u010d\u00edt b\u011bhat se psem?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Jak_zacit_behat_s_nadvahou\" >Jak za\u010d\u00edt b\u011bhat s nadv\u00e1hou?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/#Zdroje\" >Zdroje<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Spalovani_tuku_pri_behani_Kolik_se_spali_kalorii_a_kilojoulu\"><\/span>Spalov\u00e1n\u00ed tuk\u016f p\u0159i b\u011bh\u00e1n\u00ed: Kolik se sp\u00e1l\u00ed kalori\u00ed a kilojoul\u016f?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>B\u011bh\u00e1n\u00ed<\/strong>&nbsp;je <strong><a href=\"https:\/\/bezdiety.blog\/nejlepsi-kardio-cviceni\" target=\"_blank\" rel=\"noreferrer noopener\">kardio cvi\u010den\u00ed<\/a><\/strong>, kter\u00e9 spaluje asi nejv\u00edce kalori\u00ed ze v\u0161ech sport\u016f. P\u0159i b\u011bhu pr\u016fm\u011brn\u011b sp\u00e1l\u00edte 600-800 kalori\u00ed za hodinu, co\u017e je 2510-3348 kilojoul\u016f. I proto je b\u011bh extr\u00e9mn\u011b popul\u00e1rn\u00ed mezi v\u0161emi, co cht\u011bj\u00ed <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/\" data-type=\"post\" data-id=\"277\">zhubnout co nejrychleji. <\/a><\/strong><\/p>\n\n\n\n<p>Spalov\u00e1n\u00ed tuk\u016f p\u0159i b\u011bh\u00e1n\u00ed je velmi efektivn\u00ed, <strong>b\u011bh\u00e1n\u00ed zrychluje n\u00e1\u0161 metabolismus, spaluje kalorie a na\u0161e t\u011blo rozkl\u00e1d\u00e1 ulo\u017een\u00e9 tuky a p\u0159em\u011b\u0148uje je na energii.<\/strong> Metabolismus hraje d\u016fle\u017eitou roli v tom, jak rychle a efektivn\u011b spalujeme tuky.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kaloricky-vydej-pri-behu-1024x538.jpg\" alt=\"kolik sp\u00e1l\u00edm p\u0159i b\u011bh\u00e1n\u00ed\" class=\"wp-image-681\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kaloricky-vydej-pri-behu-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kaloricky-vydej-pri-behu-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kaloricky-vydej-pri-behu-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kaloricky-vydej-pri-behu-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kaloricky-vydej-pri-behu-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kaloricky-vydej-pri-behu-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/kaloricky-vydej-pri-behu.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<p><strong>TIP:<\/strong> <strong>V\u00edte, kolik kalori\u00ed va\u0161e t\u011blo pot\u0159ebuje, i kdy\u017e cel\u00fd den nic ned\u011bl\u00e1te?<\/strong> Pr\u00e1v\u011b to v\u00e1m prozrad\u00ed <a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-bazalniho-metabolismu\/\"><strong>BMR kalkula\u010dka<\/strong><\/a>. Pom\u016f\u017ee v\u00e1m pochopit, pro\u010d n\u011bkdy kila nejdou dol\u016f nebo pro\u010d jste bez energie. Na z\u00e1klad\u011b toho snadno zjist\u00edte, kolik energie t\u011blo pot\u0159ebuje pro spr\u00e1vn\u00e9 fungov\u00e1n\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Beh_a_hubnuti_bricha\"><\/span>B\u011bh a hubnut\u00ed b\u0159icha<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ano, b\u011bh\u00e1n\u00edm m\u016f\u017eete <strong>zhubnout <a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-brucho-v-prechode\/\" data-type=\"post\" data-id=\"503\">b\u0159icho<\/a><\/strong>. A\u010dkoliv si \u0159ada lid\u00ed mysl\u00ed, \u017ee kdy\u017e budou posilovat b\u0159icho, zhubnou ho nejrychleji, nen\u00ed to pravda. <strong>Je geneticky d\u00e1no, kde se n\u00e1m nejv\u00edce ukl\u00e1d\u00e1 tuk a tam tak\u00e9 i hubneme nejpomaleji. <\/strong>Proto m\u016f\u017eete snadno zhubnout b\u0159icho b\u011bh\u00e1n\u00edm. T\u011blo toti\u017e hubne v\u017edy celkov\u011b a nikoliv lok\u00e1ln\u011b. Nav\u00edc b\u011bh pat\u0159\u00ed ke sport\u016fm, p\u0159i kter\u00e9m spalujete nejv\u00edce kalori\u00ed. <\/p>\n\n\n\n<p>B\u011bh\u00e1n\u00ed je vhodn\u00e9 pro za\u010d\u00e1te\u010dn\u00edky i pro pokro\u010dil\u00e9 sportovce. Je d\u016fle\u017eit\u00e9 za\u010d\u00edt pomalu a postupn\u011b zvy\u0161ovat intenzitu a frekvenci na\u0161ich b\u011b\u017eeck\u00fdch tr\u00e9nink\u016f. <strong>A\u010dkoliv prvotn\u00ed c\u00edl m\u016f\u017ee b\u00fdt hubnut\u00ed b\u0159icha, b\u011bh\u00e1n\u00ed p\u0159in\u00e1\u0161\u00ed celkov\u00e9 zdravotn\u00ed v\u00fdhody, jako je zlep\u0161en\u00ed kardiovaskul\u00e1rn\u00edho zdrav\u00ed, sn\u00ed\u017een\u00ed krevn\u00edho tlaku a zlep\u0161en\u00ed psychick\u00e9 pohody.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-pri-obezite-1024x538.jpg\" alt=\"b\u011bh\u00e1n\u00ed a hubnut\u00ed p\u0159i obezit\u011b\" class=\"wp-image-682\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-pri-obezite-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-pri-obezite-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-pri-obezite-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-pri-obezite-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-pri-obezite-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-pri-obezite-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-pri-obezite.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<p><strong>TIP:<\/strong> <strong>Ka\u017ed\u00e9 t\u011blo je jin\u00e9, ale BMI v\u00e1m d\u00e1v\u00e1 orientaci.<\/strong> Pomoc\u00ed kalkula\u010dky BMI rychle zjist\u00edte, kde se na \u0161k\u00e1le t\u011blesn\u00e9 hmotnosti nach\u00e1z\u00edte. <strong>Vypo\u010d\u00edtejte si sv\u00e9 <\/strong><a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-bmi\/\"><strong>BMI zdarma<\/strong><\/a><strong> a zjist\u011bte, jak na tom jste.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Plan_Jak_zacit_behat_s_nadvahou_a_hubnout\"><\/span>Pl\u00e1n: Jak za\u010d\u00edt b\u011bhat s nadv\u00e1hou a hubnout<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud jste <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/nadvaha-a-obezita-u-zien-ako-ju-riesit\/\" data-type=\"post\" data-id=\"489\">ob\u00e9zn\u00ed<\/a><\/strong> nebo m\u00e1te silnou <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/nadvaha-a-obezita-u-zien-ako-ju-riesit\/\" data-type=\"post\" data-id=\"489\">nadv\u00e1hu<\/a><\/strong>, <strong>s b\u011bh\u00e1n\u00edm byste m\u011bli b\u00fdt opatrn\u00ed. <\/strong>P\u0159i siln\u00e9 obezit\u011b je vhodn\u011bj\u0161\u00ed volit plav\u00e1n\u00ed nebo kolo, tyto sporty nezat\u011b\u017euj\u00ed tolik klouby. Chcete i tak za\u010d\u00edt b\u011bhat? Pak je ide\u00e1ln\u00ed tzv. indi\u00e1nsk\u00fd b\u011bh, co\u017e je typ b\u011b\u017eeck\u00e9ho tr\u00e9ninku pro za\u010d\u00e1te\u010dn\u00edky. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Indiansky_beh_%E2%80%93_co_to_je_a_proc_s_nim_zacit\"><\/span>Indi\u00e1nsk\u00fd b\u011bh \u2013 co to je a pro\u010d s n\u00edm za\u010d\u00edt<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ind\u00e1nsk\u00fd b\u011bh je n\u00e1zev pro aktivitu, kdy st\u0159\u00edd\u00e1te svi\u017enou ch\u016fzi s b\u011bh\u00e1n\u00edm. Indi\u00e1nsk\u00fdm b\u011bhem si snadno a pom\u011brn\u011b rychle vytvo\u0159\u00edte fyzi\u010dku a d\u00edky n\u00ed se budete posouvat d\u00e1l bez toho, abyste si ni\u010dili klouby. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Plan_Jak_zacit_s_indianskym_behem\"><\/span>Pl\u00e1n: Jak za\u010d\u00edt s indi\u00e1nsk\u00fdm b\u011bhem<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Pokud chcete za\u010d\u00edt b\u011bhat, m\u011bli byste tr\u00e9novat alespo\u0148 2-3x t\u00fddn\u011b. Nikdy neb\u011bhejte v za\u010d\u00e1tc\u00edch \u010dast\u011bji ne\u017e 1x za dva dny. A jak za\u010d\u00edt s indi\u00e1nsk\u00fdm b\u011bhem? <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1. t\u00fdden:<\/strong>&nbsp;3x opakujte: 5 minut svi\u017en\u00e1 ch\u016fze, b\u011bh 1 minuta. <\/li>\n\n\n\n<li><strong>2. t\u00fdden:&nbsp;<\/strong>3x opakujte: 6 minut svi\u017en\u00e1 ch\u016fze, b\u011bh 1,5 minuty, 3\u00d7 opakovat. <\/li>\n\n\n\n<li><strong>3. t\u00fdden:&nbsp;<\/strong>4x opakujte: 5 minut svi\u017en\u00e1, b\u011bh 2 minuty.<\/li>\n\n\n\n<li><strong>4. t\u00fdden:<\/strong>&nbsp;4x opakujte: 4 minuty svi\u017en\u00e1 ch\u016fze, b\u011bh 2 minuty.<\/li>\n\n\n\n<li><strong>5. t\u00fdden:<\/strong>&nbsp;4x opakujte: 3 minuty svi\u017en\u00e1 ch\u016fze, b\u011bh 3 minuty.<\/li>\n\n\n\n<li><strong>6. t\u00fdden: <\/strong>4x opakujte: 2 minuty svi\u017en\u00e1 ch\u016fze, b\u011bh 4 minuty. <\/li>\n\n\n\n<li><strong>7. t\u00fdden:<\/strong> 4x opakujte: 1 minuta svi\u017en\u00e1 ch\u016fze, b\u011bh 5 minut. <\/li>\n\n\n\n<li><strong>8. t\u00fdden:<\/strong> V tento okam\u017eit byste u\u017e m\u011bli b\u00fdt schopni j\u00edt b\u011bhat na 20-25 minut.<\/li>\n<\/ul>\n\n\n\n<p>Nen\u00ed na tom nic speci\u00e1ln\u00edho, zkr\u00e1tka ub\u00edr\u00e1te minuty ch\u016fze a p\u0159id\u00e1v\u00e1te b\u011bh. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Behani_pro_zacatecniky_%E2%80%93_9_tipu_jak_zacit\"><\/span>B\u011bh\u00e1n\u00ed pro za\u010d\u00e1te\u010dn\u00edky \u2013 9 tip\u016f, jak za\u010d\u00edt <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u011bh\u00e1n\u00ed je jedn\u00edm z nejobl\u00edben\u011bj\u0161\u00edch a nejefektivn\u011bj\u0161\u00edch zp\u016fsob\u016f, jak zlep\u0161it na\u0161i fyzickou kondici a <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-rychlo-schudnut-zadok\/\" data-type=\"post\" data-id=\"275\">zhubnout<\/a><\/strong>. M\u011bli byste si ale d\u00e1t pozor na to, abyste si neubl\u00ed\u017eili. Poj\u010fme se pod\u00edvat na z\u00e1kladn\u00ed z\u00e1sady bezpe\u010dn\u00e9ho b\u011bh\u00e1n\u00ed. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Behejte_na_cas_a_ne_na_kilometry\"><\/span>B\u011bhejte na \u010das a ne na kilometry<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Za\u010d\u00e1te\u010dn\u00edci by nikdy nem\u011bli \u0159e\u0161it, kolik kilometr\u016f ub\u011bhnou za hodinu. To je up\u0159\u00edmn\u011b p\u0159i hubnut\u00ed \u00fapln\u011b jedno. D\u016fle\u017eit\u00e9 je, \u017ee vydr\u017e\u00edte b\u011bhat. Ide\u00e1ln\u00ed je b\u011bhat ze za\u010d\u00e1tku 20 minut, a pot\u00e9 30-40 minut. 30 minut je <strong><a href=\"https:\/\/breakingmuscle.com\/30-minutes-of-exercise-more-effective-than-60\/\" target=\"_blank\" rel=\"noreferrer noopener\">podle studi\u00ed<\/a><\/strong> mnohem efektivn\u011bj\u0161\u00ed ne\u017e 60 minut. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Merte_si_tep\"><\/span>M\u011b\u0159te si tep<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Pokud m\u00e1te chytr\u00e9 hodinky nebo b\u011b\u017eeck\u00fd p\u00e1s na m\u011b\u0159en\u00ed tepov\u00e9 frekvence, pou\u017e\u00edvejte ho.<strong> P\u0159i hubnut\u00ed je d\u016fle\u017eit\u00e9 se dr\u017eet v tzv. aerobn\u00edm p\u00e1smu,<\/strong> co\u017e je oblast, kde na\u0161e t\u011blo nejl\u00e9pe vyu\u017e\u00edv\u00e1 kysl\u00edk k produkci energie. To n\u00e1m umo\u017en\u00ed hubnout \u00fa\u010dinn\u011bji a budovat na\u0161i vytrvalost. <\/p>\n\n\n\n<p><strong>Tepov\u00e1 frekvence je d\u016fle\u017eit\u00fdm ukazatelem intenzity na\u0161eho tr\u00e9ninku.<\/strong> M\u011b\u0159en\u00ed tepov\u00e9 frekvence n\u00e1m pom\u00e1h\u00e1 zvolit spr\u00e1vnou intenzitu pro na\u0161e tr\u00e9ninky a zajistit, \u017ee se nep\u0159ep\u00edn\u00e1me, ale naopak se dr\u017e\u00edme na frekvenci, kter\u00e1 podporuje hubnut\u00ed a zlep\u0161en\u00ed na\u0161\u00ed fyzick\u00e9 kondice.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pomaly_beh_na_hubnuti_Co_byste_meli_vedet_o_aerobnim_pasmu\"><\/span>Pomal\u00fd b\u011bh na hubnut\u00ed: Co byste m\u011bli v\u011bd\u011bt o aerobn\u00edm p\u00e1smu<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p><strong>Aerobn\u00ed p\u00e1smo se b\u011b\u017en\u011b vypo\u010d\u00edt\u00e1v\u00e1 na z\u00e1klad\u011b maxim\u00e1ln\u00ed srde\u010dn\u00ed frekvence (HRmax), kter\u00e1 se obvykle odhaduje pomoc\u00ed r\u016fzn\u00fdch vzorc\u016f. <\/strong>Nej\u010dast\u011bji pou\u017e\u00edvan\u00fd vzorec je 220 &#8211; v\u011bk.<\/p>\n\n\n\n<p>Pokud tedy v\u011bk \u017eeny je 40 let, jej\u00ed odhadovan\u00e1 HRmax bude:<\/p>\n\n\n\n<p>HRmax=220\u2212v\u011bk=220\u221240=180<\/p>\n\n\n\n<p>Aerobn\u00ed p\u00e1smo se pak obvykle definuje jako procento HRmax. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lehk\u00e9 aerobn\u00ed p\u00e1smo: 50% a\u017e 60% HRmax<\/li>\n\n\n\n<li>St\u0159edn\u00ed aerobn\u00ed p\u00e1smo: 60% a\u017e 70% HRmax<\/li>\n\n\n\n<li>T\u011b\u017ek\u00e9 aerobn\u00ed p\u00e1smo: 70% a\u017e 80% HRmax<\/li>\n<\/ul>\n\n\n\n<p>Pokud chcete spalovat tuky, m\u011bli byste se dr\u017eet kolem 60-70% maxim\u00e1ln\u00ed srde\u010dn\u00ed frekvence. V t\u00e9to z\u00f3n\u011b t\u011blo spaluje vy\u0161\u0161\u00ed procento kalori\u00ed z tuk\u016f ne\u017e p\u0159i vy\u0161\u0161\u00edch intenzit\u00e1ch. To je d\u016fvod, pro\u010d je n\u011bkdy tato z\u00f3na naz\u00fdv\u00e1na &#8222;z\u00f3nou spalov\u00e1n\u00ed tuk\u016f&#8220;.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/aerobni-pasma-zena-40let-1024x538.jpg\" alt=\"\" class=\"wp-image-683\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/aerobni-pasma-zena-40let-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/aerobni-pasma-zena-40let-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/aerobni-pasma-zena-40let-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/aerobni-pasma-zena-40let-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/aerobni-pasma-zena-40let-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/aerobni-pasma-zena-40let-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/aerobni-pasma-zena-40let.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<p>Zde je graf aerobn\u00edch p\u00e1sem pro \u017eenu ve v\u011bku 40 let v\u00e1\u017e\u00edc\u00ed 80 kg. Zelen\u00e1 oblast p\u0159edstavuje lehk\u00e9 aerobn\u00ed p\u00e1smo (50-60% HRmax), \u017elut\u00e1 oblast p\u0159edstavuje st\u0159edn\u00ed aerobn\u00ed p\u00e1smo (60-70% HRmax) a \u010derven\u00e1 oblast p\u0159edstavuje t\u011b\u017ek\u00e9 aerobn\u00ed p\u00e1smo (70-80% HRmax).<\/p>\n\n\n\n<p>P\u0159i b\u011bh\u00e1n\u00ed byste si m\u011bli sna\u017eit<strong> udr\u017eet svou srde\u010dn\u00ed frekvenci ve st\u0159edn\u00edm p\u00e1smu, pokud chcete hubnout. <\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Beh_a_posilovani_%E2%80%93_jak_to_idealne_skloubit\"><\/span>B\u011bh a posilov\u00e1n\u00ed \u2013 jak to ide\u00e1ln\u011b skloubit<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Pokud chcete zhubnout, je <strong>vhodn\u00e9 kombinovat b\u011bh\u00e1n\u00ed a posilov\u00e1n\u00ed<\/strong>, pom\u016f\u017ee v\u00e1m to zlep\u0161it dr\u017een\u00ed t\u011bla a zv\u00fd\u0161it celkovou s\u00edlu. Kombinace aerobn\u00edch a posilovac\u00edch cvi\u010den\u00ed napom\u00e1h\u00e1 p\u0159i hubnut\u00ed, ale i ve zlep\u0161en\u00ed na\u0161\u00ed fyzick\u00e9 kondice. <\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Rozvrhn\u011bte si tr\u00e9ninky<\/strong>: Napl\u00e1nujte si b\u011bh\u00e1n\u00ed tak, abyste mezit\u00edm stihli posilovat i odpo\u010d\u00edvat. Regenerace je kl\u00ed\u010dov\u00e1 k tomu, abyste u b\u011bh\u00e1n\u00ed vydr\u017eeli. Ze za\u010d\u00e1tku je vhodn\u00e9 m\u00edt alespo\u0148 2 dny v t\u00fddnu zcela pauzu. To ale neznamen\u00e1, \u017ee nem\u00e1te nic d\u011blat, m\u016f\u017eete se j\u00edt nap\u0159\u00edklad proj\u00edt. <\/li>\n\n\n\n<li><strong>Zam\u011b\u0159te se na posilov\u00e1n\u00ed cel\u00e9ho t\u011bla<\/strong>: P\u0159i posilov\u00e1n\u00ed se zam\u011b\u0159te na cviky, kter\u00e9 c\u00edl\u00ed na cel\u00e9 t\u011blo, nejen na doln\u00ed polovinu. To v\u00e1m pom\u016f\u017ee vybudovat rovnom\u011brnou s\u00edlu a vyhnout se nerovnov\u00e1ze, kter\u00e1 by mohla v\u00e9st k zran\u011bn\u00ed.<\/li>\n\n\n\n<li><strong>Nezapom\u00ednejte na st\u0159ed t\u011bla:<\/strong> Posilov\u00e1n\u00ed st\u0159edu t\u011bla je kl\u00ed\u010dov\u00e9 p\u0159i ka\u017ed\u00e9m sportu, pom\u016f\u017ee v\u00e1m nejen zlep\u0161it techniku ale i celkov\u00e9 dr\u017een\u00ed t\u011bla. <\/li>\n\n\n\n<li><strong>Regenerace je kl\u00ed\u010dov\u00e1<\/strong>: Odpo\u010d\u00edvejte mezi tr\u00e9ninky, protahujte se a zajd\u011bte si i na mas\u00e1\u017e nebo pou\u017e\u00edvejte mas\u00e1\u017en\u00ed v\u00e1lce. Skv\u011bl\u00e1 je i j\u00f3ga. Dostate\u010dn\u00fd tr\u00e9nink a kvalitn\u00ed strava je pro b\u011b\u017ece stejn\u011b d\u016fle\u017eit\u00e1 jako protahov\u00e1n\u00ed a spr\u00e1vn\u00e1 technika b\u011bhu. <\/li>\n\n\n\n<li><strong>Poslouchejte sv\u00e9 t\u011blo<\/strong>: Pokud v\u00e1s bol\u00ed cel\u00e9 t\u011blo, ud\u011blejte si den volna nebo se zam\u011b\u0159te na stre\u010dink. <\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-1024x538.jpg\" alt=\"b\u011bh\u00e1n\u00ed a hubnut\u00ed: jak za\u010d\u00edt b\u011bhat\" class=\"wp-image-684\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Intenzitu_zvysujte_postupne\"><\/span>Intenzitu zvy\u0161ujte postupn\u011b<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Kdy\u017e se rozhodnete b\u011bhat, neb\u011bhejte hned hodinu vkuse (to stejn\u011b nen\u00ed efektivn\u00ed na hubnut\u00ed), ale za\u010dn\u011bte zvolna. <strong>Ti z v\u00e1s, co u\u017e pravideln\u011b cvi\u010d\u00ed <a href=\"https:\/\/www.bezdiety.blog\/sk\/domace-kardio-cvicenie\/\">kardio<\/a>, mohou za\u010d\u00edt b\u011bhat 20-30 minut vkuse pomalej\u0161\u00edm tempem, \u00fapln\u00ed za\u010d\u00e1te\u010dn\u00edci by ale m\u011bli zkusit nejprve v\u00fd\u0161e zm\u00edn\u011bn\u00fd indi\u00e1nsk\u00fd b\u011bh. <\/strong>Pokud byste nasadili velmi vysok\u00e9 tempo hned ze za\u010d\u00e1tku, m\u016f\u017eete se zbyte\u010dn\u011b zranit. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Spravne_bezecke_vybaveni_vam_pomuze\"><\/span>Spr\u00e1vn\u00e9 b\u011b\u017eeck\u00e9 vybaven\u00ed v\u00e1m pom\u016f\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>P\u0159i b\u011bh\u00e1n\u00ed a hubnut\u00ed je d\u016fle\u017eit\u00e9 se zam\u011b\u0159it na spr\u00e1vn\u00e9 b\u011b\u017eeck\u00e9 vybaven\u00ed, abychom zajistili komfort a minimalizovali riziko zran\u011bn\u00ed.<\/p>\n\n\n\n<p>V\u017edy si zvolte boty, kter\u00e9 jsou ur\u010den\u00e9 na b\u011bh\u00e1n\u00ed, pokud jste vyznava\u010di <strong><a href=\"https:\/\/loudavymkrokem.cz\/barefoot-boty\/\" target=\"_blank\" rel=\"noreferrer noopener\">barefoot bot<\/a><\/strong>, <strong>i v tomto sortimentu najdete b\u011b\u017eeck\u00e9 boty. V\u011bt\u0161inou ale nejsou vhodn\u00e9 pro za\u010d\u00e1te\u010dn\u00edky a v\u011bt\u0161ina lid\u00ed v nich b\u011bh\u00e1 hlavn\u011b po rovince.<\/strong> Pokud zvol\u00edte barefoot boty, bude v\u00e1s to nutit b\u011bhat v\u00edce p\u0159es \u0161pi\u010dky, co\u017e je n\u00e1ro\u010dn\u011bj\u0161\u00ed na l\u00fdtka a achilovky.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Behejte_ze_zacatku_jen_po_rovince\"><\/span>B\u011bhejte ze za\u010d\u00e1tku jen po rovince<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Prvn\u00ed m\u011bs\u00edce je vhodn\u00e9 b\u011bhat hlavn\u011b po rovince, ne\u017e si vybudujete fyzi\u010dku a nau\u010d\u00edte se spr\u00e1vnou techniku. <strong>Jen tak p\u0159edejdete p\u0159\u00edpadn\u00e9mu zran\u011bn\u00ed. Ne v\u0161ude samoz\u0159ejm\u011b lze b\u011bhat po rovince, ale i tak doporu\u010dujeme vyhled\u00e1vat rovn\u011bj\u0161\u00ed ter\u00e9n<\/strong> a do prudk\u00fdch kopc\u016f chodit. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Protahujte_se\"><\/span>Protahujte se <span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>D\u016fkladn\u011b se p\u0159ed b\u011bh\u00e1n\u00edm a po b\u011bh\u00e1n\u00ed protahujte. Doporu\u010dujeme str\u00e1vit n\u011bkolik minut protahov\u00e1n\u00edm sval\u016f a \u0161lach, kter\u00e9 vystavujete z\u00e1t\u011b\u017ei. <br><strong>Protahov\u00e1n\u00ed je st\u011b\u017eejn\u00ed pro regeneraci sval\u016f a rychl\u00e9mu zotaven\u00ed po b\u011bhu. <\/strong><\/p>\n\n\n\n<p><strong>TIP: Na prota\u017een\u00ed m\u016f\u017eete vyzkou\u0161et t\u0159eba<a href=\"https:\/\/www.bezdiety.blog\/sk\/joga-pre-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\"> j\u00f3gu pro za\u010d\u00e1te\u010dn\u00edky.<\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trenujte_spravnou_techniku\"><\/span>Tr\u00e9nujte spr\u00e1vnou techniku<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>V\u011bt\u0161ina b\u011b\u017ec\u016f vyb\u011bhne, ani\u017e by se zaj\u00edmala o to, jak vlastn\u011b by m\u011bli b\u011bhat. Pokud si o tom nechcete nic studovat, doporu\u010dujeme si nejprve najmout tren\u00e9ra. <strong>Pro\u010d? <\/strong><\/p>\n\n\n\n<p><strong>\u0160patn\u00e1 technika v\u00e1m m\u016f\u017ee zad\u011blat na dlouhodob\u00e9 probl\u00e9my, b\u011b\u017eci se \u0161patnou technikou se nej\u010dast\u011bji pot\u00fdkaj\u00ed s bolav\u00fdmi koleny, ky\u010dlemi, nata\u017een\u00fdmi svaly a z\u00e1n\u011bty \u0161lach. A jak\u00e1 je spr\u00e1vn\u00e1 technika? Dozv\u00edte se n\u00ed\u017ee<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Doplnujte_proteiny_a_zamerte_se_na_kloubni_vyzivu\"><\/span>Dopl\u0148ujte proteiny a zam\u011b\u0159te se na kloubn\u00ed v\u00fd\u017eivu<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Pokud b\u011bh\u00e1te, dbejte na to, \u017ee m\u00e1te vyv\u00e1\u017eenou stravu s dostate\u010dn\u00fdm p\u0159\u00edjmem protein\u016f.  <strong>B\u00edlkoviny podporuj\u00ed regeneraci, maj\u00ed pozitivn\u00ed vliv na v\u00e1\u0161 sportovn\u00ed v\u00fdkon, nav\u00edc p\u016fsob\u00ed proti dal\u0161\u00edmu rozpadu svalov\u00e9 hmoty a stimuluj\u00ed tvorbu sval\u016f. <\/strong>Nav\u00edc je studiemi prok\u00e1z\u00e1no, \u017ee p\u0159i b\u011bhu t\u011blo bere cca&nbsp;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7380688\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"><strong>5\u201310&nbsp;%<\/strong><\/a>&nbsp;energie pr\u00e1v\u011b z&nbsp;na\u0161ich t\u011blesn\u00fdch b\u00edlkovin. <\/p>\n\n\n\n<p>Pokud m\u00e1te silnou nadv\u00e1hu a <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/nadvaha-a-obezita-u-zien-ako-ju-riesit\/\" data-type=\"post\" data-id=\"489\">obezitu<\/a><\/strong>, doporu\u010dujeme br\u00e1t i <strong><a href=\"https:\/\/www.nanospace.cz\/doplnky-stravy-klouby\/\" target=\"_blank\" rel=\"noreferrer noopener\">kvalitn\u00ed kloubn\u00ed v\u00fd\u017eivu<\/a><\/strong>, abyste p\u0159edch\u00e1zeli kloubn\u00edm probl\u00e9m\u016fm. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-2-1024x538.jpg\" alt=\"b\u011bh\u00e1n\u00ed a hubnut\u00ed\" class=\"wp-image-685\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-2-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-2-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-2-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-2-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-2-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-2-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti-2.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Spravna_technika_behani\"><\/span>Spr\u00e1vn\u00e1 technika b\u011bh\u00e1n\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je t\u0159eba si nejprve \u0159\u00edct, \u017ee ka\u017ed\u00fd z n\u00e1s m\u00e1 jinou stavbu t\u011bla a ka\u017ed\u00fd proto bude b\u011bhat trochu jinak. Jsou ale v\u011bci, na kter\u00e9 byste si p\u0159i b\u011bhu m\u011bli d\u00e1t pozor. <strong>Dokonal\u00fd b\u011bh existuje, ale ne ka\u017ed\u00fd <\/strong>na n\u011bj dos\u00e1hne. V\u0161ichni se mu ale m\u016f\u017eeme p\u0159ibl\u00ed\u017eit. <\/p>\n\n\n\n<p>P\u0159edt\u00edm, ne\u017e se rozb\u011bhnete, narovnejte se a p\u0159edstavte si, \u017ee v\u00e1s n\u011bkdo vytahuje z temene hlavy. Ka\u017ed\u00fd by m\u011bl m\u00edt <strong>p\u0159i b\u011bhu<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zpevn\u011bn\u00e9 b\u0159icho a z\u00e1da<\/strong>,<\/li>\n\n\n\n<li><strong>hlavu v prodlou\u017een\u00ed trupu,<\/strong><\/li>\n\n\n\n<li><strong>a<\/strong> <strong>b\u00fdt trochu naklon\u011bn\u00fd dop\u0159edu. <\/strong><\/li>\n<\/ul>\n\n\n\n<p>M\u011bli byste se p\u0159i b\u011bhu d\u00edvat p\u0159ed sebe zhruba dva metry a ned\u00edvat se na chodidla. <strong>Ruce by m\u011bly b\u00fdt uvoln\u011bn\u00e9, sv\u00edrat prav\u00fd \u00fahel, m\u011bly by dopl\u0148ovat pohyb nohou a pom\u00e1hat n\u00e1m <\/strong>p\u0159i b\u011bhu<strong>. <\/strong>Z\u00e1klad je tak\u00e9 srovnat z\u00e1da a ramena d\u00e1t trochu dozadu, aby se v\u00e1m l\u00e9pe d\u00fdchalo. <\/p>\n\n\n\n<p>P\u0159i b\u011bh\u00e1n\u00ed byste nem\u011bli <strong>ani p\u0159\u00edli\u0161 zvedat kolena ani p\u0159ehnan\u011b zakop\u00e1vat, bere v\u00e1m to energii, kterou je\u0161t\u011b budete pot\u0159ebovat. <\/strong><\/p>\n\n\n\n<p>P\u0159i b\u011bh\u00e1n\u00ed ani ned\u011blejte p\u0159\u00edli\u0161 dlouh\u00e9 kroky, proto\u017ee pak dopad\u00e1te na paty a t\u00edm v\u00edce nam\u00e1h\u00e1te klouby. Ide\u00e1ln\u00ed je dopadat na st\u0159ed chodidla. <strong>Zku\u0161en\u011bj\u0161\u00ed b\u011b\u017eci sice b\u011bhaj\u00ed p\u0159es \u0161pi\u010dky, je to nejrychlej\u0161\u00ed, ale tak\u00e9 n\u00e1ro\u010dn\u011bj\u0161\u00ed a hodn\u011b t\u00edm zat\u011b\u017eujete l\u00fdtka a achilovku. <\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"t9Itz2y0rAA\"><iframe loading=\"lazy\" title=\"Jak na spr\u00e1vnou techniku b\u011bhu\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/t9Itz2y0rAA?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_spravne_dychat_pri_behani\"><\/span><strong>Jak spr\u00e1vn\u011b d\u00fdchat p\u0159i b\u011bh\u00e1n\u00ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Nejlep\u0161\u00ed je d\u00fdchat do b\u0159icha. <strong>L\u00e9pe se v\u00e1m pob\u011b\u017e\u00ed, proto\u017ee do t\u011bla dostanete v\u00edce kysl\u00edku ke sval\u016fm. A jak tedy d\u00fdchat? Ide\u00e1ln\u011b se na t\u0159i kroky nadechujte a na t\u0159i vydechujte. <\/strong>P\u0159i n\u00edzk\u00e9 intenzit\u011b byste ur\u010dit\u011b m\u011bli d\u00fdchat nosem a to obzvl\u00e1\u0161\u0165 v zimn\u00edch m\u011bs\u00edc\u00edch. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lze_zhubnout_pouze_behanim\"><\/span>Lze zhubnout pouze b\u011bh\u00e1n\u00edm?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ano, ale je d\u016fle\u017eit\u00e9 neza\u010d\u00edt p\u0159ij\u00edmat v\u00edce kalori\u00ed ne\u017e doposud. Pokud opravdu chcete zhubnout, doporu\u010dujeme se zam\u011b\u0159it na celkovou zm\u011bnu \u017eivotn\u00edho stylu. <strong>Jestli si nejste jist\u00ed, zda j\u00edte dost, nebo m\u00e1lo<\/strong>, zadejte sv\u00e9 \u00fadaje do<a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-denniho-prijmu-kalorii\/\"><strong> kalkula\u010dky denn\u00edho p\u0159\u00edjmu<\/strong> <\/a><strong>a zjist\u011bte, co va\u0161e t\u011blo opravdu pot\u0159ebuje.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jaky_ma_vliv_behani_na_postavu\"><\/span>Jak\u00fd m\u00e1 vliv b\u011bh\u00e1n\u00ed na postavu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pravideln\u00e9 b\u011bh\u00e1n\u00ed vede ke ztr\u00e1t\u011b p\u0159ebyte\u010dn\u00e9 t\u011blesn\u00e9 hmotnosti. B\u011bh posiluje svaly, zejm\u00e9na v oblasti doln\u00edch kon\u010detin a j\u00e1dra, co\u017e p\u0159isp\u00edv\u00e1 k definovan\u011bj\u0161\u00ed a svalnat\u011bj\u0161\u00ed postav\u011b. <\/p>\n\n\n\n<p><strong>D\u00e1le m\u016f\u017ee b\u011bh\u00e1n\u00ed pomoci zlep\u0161it postoj t\u00edm, \u017ee posiluje svaly zad a b\u0159icha. <\/strong>Krom\u011b toho dlouhodob\u00e9 studie ukazuj\u00ed, \u017ee b\u011bh m\u016f\u017ee zlep\u0161it kostn\u00ed hustotu a t\u00edm sn\u00ed\u017eit riziko osteopor\u00f3zy. <\/p>\n\n\n\n<p>V\u00fdznamn\u00fd je tak\u00e9 vliv na kardiovaskul\u00e1rn\u00ed zdrav\u00ed, <strong>zlep\u0161uje se krevn\u00ed ob\u011bh a<\/strong> d\u00edky tomu m\u016f\u017ee i ple\u0165 vypadat zdrav\u011bj\u0161\u00ed a kr\u00e1sn\u011bj\u0161\u00ed<strong>.<\/strong> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Casto_kladene_otazky\"><\/span>\u010casto kladen\u00e9 ot\u00e1zky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1689009074696\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Jaka_by_mela_byt_tepova_frekvence_pri_behu\"><\/span>Jak\u00e1 by m\u011bla b\u00fdt tepov\u00e1 frekvence p\u0159i b\u011bhu?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>P\u0159i b\u011bhu by m\u011bla b\u00fdt tepov\u00e1 frekvence mezi 60 a 70 % HRmax, pokud chcete spalovat co nejv\u00edce. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689009119469\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Jak_zacit_behat_v_zime_a_v_mrazu\"><\/span>Jak za\u010d\u00edt b\u011bhat v zim\u011b a v mrazu?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Za\u010dn\u011bte b\u011bhat tak, \u017ee si po\u0159\u00edd\u00edte <strong><a href=\"https:\/\/www.nanospace.cz\/blog\/nejlepsi-obleceni-na-behani-v-zime--jak-ho-vybrat\/\" target=\"_blank\" rel=\"noreferrer noopener\">kvalitn\u00ed oble\u010den\u00ed na b\u011bh\u00e1n\u00ed v zim\u011b a mrazu<\/a><\/strong>, co\u017e je krom\u011b b\u011b\u017eeck\u00fdch bot i termo oble\u010den\u00ed a \u0161\u00e1tek na b\u011bh\u00e1n\u00ed. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689009175819\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Je_lepsi_behat_rano_nebo_vecer\"><\/span>Je lep\u0161\u00ed b\u011bhat r\u00e1no nebo ve\u010der?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Ani jedno nen\u00ed lep\u0161\u00ed, to z\u00e1le\u017e\u00ed na va\u0161\u00ed osobn\u00ed preferenci, zda chcete b\u011bhat r\u00e1no nebo ve\u010der.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689009229610\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Jak_zacit_behat_ve_40\"><\/span>Jak za\u010d\u00edt b\u011bhat ve 40?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Za\u010dn\u011bte nejprve indi\u00e1nsk\u00fdm b\u011bhem a potom navy\u0161ujte pomalu intenzitu. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689009258861\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Kdy_se_dostavi_ucinky_z_behani\"><\/span>Kdy se dostav\u00ed \u00fa\u010dinky z b\u011bh\u00e1n\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Zv\u00fd\u0161en\u00ed fyzick\u00e9 kondice poc\u00edt\u00edte u\u017e za 2 t\u00fddny, pokud budete b\u011bhat 2-3x t\u00fddn\u011b. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689010728590\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Za_jak_dlouho_zhubnu_behanim\"><\/span>Za jak dlouho zhubnu b\u011bh\u00e1n\u00edm?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>To je velmi individu\u00e1ln\u00ed ale prvn\u00ed v\u00fdsledky uvid\u00edte po m\u011bs\u00edci. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689010762275\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Zhubnu_behanim_bricho\"><\/span>Zhubnu b\u011bh\u00e1n\u00edm b\u0159icho?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>B\u011bh\u00e1n\u00edm zhubnete b\u0159icho i dal\u0161\u00ed \u010d\u00e1sti t\u011bla, pokud budete b\u011bhat pravideln\u011b a j\u00edst zdrav\u011b. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689010983036\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Co_jist_po_behani\"><\/span>Co j\u00edst po b\u011bh\u00e1n\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Po b\u011bh\u00e1n\u00ed je vhodn\u00e9 j\u00edst potraviny, kter\u00e9 jsou bohat\u00e9 na b\u00edlkoviny a slo\u017een\u00e9 sacharidy. Vhodn\u00e9 je tedy nap\u0159\u00edklad ku\u0159ec\u00ed maso a celozrnn\u00e9 produkty.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689011050818\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Jak_casto_behat_pro_hubnuti\"><\/span>Jak \u010dasto b\u011bhat pro hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Pro hubnut\u00ed je ide\u00e1ln\u00ed b\u011bhat 2-3x t\u00fddn\u011b. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689011080922\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Co_se_spaluje_pri_behu\"><\/span>Co se spaluje p\u0159i b\u011bhu?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>P\u0159i b\u011bhu se spaluj\u00ed hlavn\u011b tuky a sacharidy (v podob\u011b gluk\u00f3zy a glykogenu).<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689100582915\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Jak_zacit_behat_po_padesatce\"><\/span>Jak za\u010d\u00edt b\u011bhat po pades\u00e1tce?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Po pades\u00e1tce za\u010dn\u011bte b\u011bhat nejprve formou indi\u00e1nsk\u00e9ho b\u011bhu a po rovince. Pot\u00e9 postupn\u011b p\u0159id\u00e1vejte na intenzit\u011b. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689100616656\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Jak_zacit_behat_se_psem\"><\/span>Jak za\u010d\u00edt b\u011bhat se psem?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Se psem za\u010dn\u011bte b\u011bhat pozvolna a hlavn\u011b po rovince, abyste vy i pejsek otestovali sv\u00e9 schopnosti. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689100676927\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Jak_zacit_behat_s_nadvahou\"><\/span>Jak za\u010d\u00edt b\u011bhat s nadv\u00e1hou?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Za\u010dn\u011bte b\u011bhat pozvolna v m\u00edrn\u00e9m tempu, ide\u00e1ln\u011b nejprve za\u010dn\u011bt\u011b indi\u00e1nsk\u00fdm b\u011bhem. <\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zdroje\"><\/span>Zdroje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>WILLIAMS, Paul T. Greater weight loss from running than walking during 6.2-yr prospective follow-up.&nbsp;<em>Medicine and science in sports and exercise<\/em>, 2013, 45.4: 706.<\/p>\n\n\n\n<p>HARVESON, Andrew T., et al. Acute effects of 30 minutes resistance and aerobic exercise on cognition in a high school sample.&nbsp;<em>Research quarterly for exercise and sport<\/em>, 2016, 87.2: 214-220.<\/p>\n\n\n\n<p>GETTMAN, LARRY R.; WARD, P. A. U. L.; HAGAN, R. D. A comparison of combined running and weight training with circuit weight training.&nbsp;<em>Medicine and science in sports and exercise<\/em>, 1982, 14.3: 229-234.<\/p>\n\n\n\n<p>RIGBY, Brian. How To Get Rid Of Belly Fat.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#x2705; Behanie a chudnutie a v\u0161etko, \u010do by ste mali vedie\u0165. &#x2705; Ako za\u010da\u0165 beha\u0165 pri obezite? &#x2705; Ko\u013eko schudnete a za ako dlho? &#x2705; Ko\u013eko p\u00e1lite pri behan\u00ed?<\/p>\n","protected":false},"author":6,"featured_media":684,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[36,44],"tags":[],"class_list":{"0":"post-915","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ako-schudnut","8":"category-cvicenie"},"featured_image_src":"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/behani-a-hubnuti.jpg","author_info":{"display_name":"Tereza Suchanov\u00e1","author_link":"https:\/\/www.bezdiety.blog\/sk\/autor\/tereza\/"},"_links":{"self":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/915","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\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/comments?post=915"}],"version-history":[{"count":11,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/915\/revisions"}],"predecessor-version":[{"id":4844,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/915\/revisions\/4844"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media\/684"}],"wp:attachment":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media?parent=915"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/categories?post=915"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/tags?post=915"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}