{"id":502,"date":"2022-08-19T12:50:48","date_gmt":"2022-08-19T12:50:48","guid":{"rendered":"https:\/\/sportano.cz\/blog\/ucinky-behu-jak-a-kolik-behat-abyste-zmenili-svou-postavu-vyhody-behu-a-vysledky-pred-a-po-nem\/"},"modified":"2025-07-23T10:10:43","modified_gmt":"2025-07-23T10:10:43","slug":"ucinky-behu-jak-a-kolik-behat-abyste-zmenili-svou-postavu-vyhody-behu-a-vysledky-pred-a-po-nem","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/ucinky-behu-jak-a-kolik-behat-abyste-zmenili-svou-postavu-vyhody-behu-a-vysledky-pred-a-po-nem\/","title":{"rendered":"\u00da\u010dinky b\u011bhu: jak a kolik b\u011bhat, abyste zm\u011bnili svou postavu? V\u00fdhody b\u011bhu a v\u00fdsledky p\u0159ed a po n\u011bm"},"content":{"rendered":"<p style=\"text-align: start;\"><strong>B\u011bh\u00e1n\u00ed p\u0159in\u00e1\u0161\u00ed v\u00fdsledky pom\u011brn\u011b rychle. Systematick\u00fd tr\u00e9nink spolu s vyv\u00e1\u017eenou stravou v\u00e1m umo\u017en\u00ed zaznamenat zm\u011bnu proporc\u00ed va\u0161\u00ed postavy, zhubnout a celkov\u011b zlep\u0161it zdravotn\u00ed stav ji\u017e po jednom m\u011bs\u00edci. Jak a jak moc tr\u00e9novat, aby se projevily \u00fa\u010dinky b\u011bhu<\/strong>?<\/p>\n<h2>Pravideln\u00fd b\u011bh: \u00fa\u010dinky a zdravotn\u00ed p\u0159\u00ednosy<\/h2>\n<p style=\"text-align: start;\">D\u00edky absenci specifick\u00fdch po\u017eadavk\u016f na fyzickou zdatnost je b\u011bh\u00e1n\u00ed sportem prakticky pro ka\u017ed\u00e9ho. Velk\u00e1 skupina lid\u00ed b\u011bh\u00e1, aby <strong>se udr\u017eela v kondici, <\/strong>zat\u00edmco pro jin\u00e9 je to p\u0159\u00edle\u017eitost, jak <strong>se zbavit stresu a zlep\u0161it si n\u00e1ladu<\/strong>. Nej\u010dast\u011bj\u0161\u00edmi d\u016fvody, kter\u00e9 lidi motivuj\u00ed k tomu, aby si obuli b\u011b\u017eeck\u00e9 boty a v\u011bnovali <strong>se kardio tr\u00e9ninku venku nebo na b\u011b\u017eeck\u00e9m p\u00e1su, jsou <\/strong>v\u0161ak <strong>hubnut\u00ed a touha po \u0161t\u00edhl\u00e9 postav\u011b. <\/strong>Jak\u00e9 jsou konkr\u00e9tn\u00ed \u00fa\u010dinky a zdravotn\u00ed p\u0159\u00ednosy pravideln\u00e9ho b\u011bh\u00e1n\u00ed?<\/p>\n<h3>Zlep\u0161en\u00ed v\u00fdkonu a vytrvalosti<\/h3>\n<p style=\"text-align: start;\"><strong>B\u011bh je forma aerobn\u00edho tr\u00e9ninku, jinak zn\u00e1m\u00e1 jako aerobn\u00ed, kardio nebo vytrvalostn\u00ed tr\u00e9nink, <\/strong>kter\u00fd v\u00fdznamn\u011b p\u0159isp\u00edv\u00e1 ke zv\u00fd\u0161en\u00ed srde\u010dn\u00ed kondice. Zrychlen\u00e1 srde\u010dn\u00ed frekvence a zv\u00fd\u0161en\u00fd po\u010det dech\u016f za minutu stimuluj\u00ed krevn\u00ed ob\u011bh a pr\u00e1ci srdce, tak\u017ee se k bu\u0148k\u00e1m a tk\u00e1n\u00edm dost\u00e1v\u00e1 v\u00edce kysl\u00edku a srdce s\u00edl\u00ed. <strong>Systematick\u00fd b\u011bh <\/strong>tak\u00e9 sni\u017euje klidovou tepovou frekvenci a hladinu tzv. \u0161patn\u00e9ho cholesterolu (LDL), co\u017e sni\u017euje riziko kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed, jako je srde\u010dn\u00ed selh\u00e1n\u00ed, infarkt, mrtvice nebo ateroskler\u00f3za.<\/p>\n<h3>Spalov\u00e1n\u00ed tuk\u016f<\/h3>\n<p style=\"text-align: start;\">Kardio tr\u00e9nink v podob\u011b b\u011bhu by m\u011bl trvat <strong>alespo\u0148 30 minut <\/strong>a m\u011bl by se pohybovat mezi <strong>60-70 % va\u0161\u00ed maxim\u00e1ln\u00ed tepov\u00e9 frekvence (HRmax se vypo\u010d\u00edt\u00e1 ode\u010dten\u00edm 220-v\u011bku). <\/strong>V t\u00e9to dob\u011b se aktivuje spalov\u00e1n\u00ed tuk\u016f a vy se vyhnete ztr\u00e1t\u011b svalov\u00e9 tk\u00e1n\u011b.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/5qq_zFQwH2kqpEW4Uq1yO1hIwihTqgHKZlsAuxRc0QRnT0oOJkGRH2M1XDiA1DCOB8g-YexxdNEQzO7HQXy3Hzlg_jMllZRch-Dd9jDNjXRQOwlcxzFp165ck2Hx5caXKJbyEinXJcV_JA8HX69q5xe3SaLfwjZfv5CJD45mqg-yuOhAD.tmp_.png\" alt=\"Dva lid\u00e9 b\u011b\u017e\u00ed pod\u00e9l jezera za soumraku, vybaven\u00ed lehk\u00fdm sportovn\u00edm oble\u010den\u00edm\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Sn\u00ed\u017een\u00ed stresu<\/h3>\n<p style=\"text-align: start;\">B\u011bh\u00e1n\u00ed produkuje <strong>endorfiny (zn\u00e1m\u00e9 jako <\/strong><strong>p\u0159\u00edrodn\u00ed antidepresiva), <\/strong><strong>dopamin a serotonin, takzvan\u00e9 &#8222;hormony \u0161t\u011bst\u00ed&#8220;, <\/strong>kter\u00e9 pom\u00e1haj\u00ed zlep\u0161ovat n\u00e1ladu i zvl\u00e1dat deprese. B\u011bhem cvi\u010den\u00ed se m\u016f\u017eete odpoutat od ka\u017edodenn\u00edch z\u00e1le\u017eitost\u00ed, uvolnit nap\u011bt\u00ed a negativn\u00ed emoce a zklidnit se. Pokud nav\u00edc cvi\u010den\u00ed doprov\u00e1z\u00ed va\u0161e obl\u00edben\u00e1 hudba, dod\u00e1 v\u00e1m rytmus a odvede va\u0161i pozornost od negativn\u00edch my\u0161lenek. Pravideln\u00fd b\u011bh v\u00e1m tak\u00e9 pom\u016f\u017ee l\u00e9pe zvl\u00e1dat \u00fazkost a stresov\u00e9 situace v budoucnu.<\/p>\n<h3>Siln\u011bj\u0161\u00ed kosti a prevence osteopor\u00f3zy<\/h3>\n<p style=\"text-align: start;\">Studie prok\u00e1zaly, \u017ee z\u00e1vodn\u00ed sportovci maj\u00ed <strong>o 20-30 % v\u00edce kostn\u00ed hmoty <\/strong>ne\u017e netr\u00e9nuj\u00edc\u00ed jedinci. Je to proto, \u017ee zat\u00ed\u017een\u00ed kost\u00ed b\u011bhem cvi\u010den\u00ed p\u0159isp\u00edv\u00e1 k remodelaci kost\u00ed, \u010d\u00edm\u017e podporuje tvorbu nov\u00e9 kostn\u00ed tk\u00e1n\u011b a ovliv\u0148uje v\u011bt\u0161\u00ed mineralizaci.<\/p>\n<h3>Zlep\u0161en\u00ed koncentrace a pam\u011bti<\/h3>\n<p style=\"text-align: start;\"><strong>Pravideln\u00e1 fyzick\u00e1 aktivita m\u00e1 pozitivn\u00ed vliv na mozek, <\/strong>vytv\u00e1\u0159\u00ed nov\u00e1 nervov\u00e1 spojen\u00ed, usnad\u0148uje zapamatov\u00e1n\u00ed informac\u00ed a fakt\u016f, stejn\u011b jako vybavov\u00e1n\u00ed si ud\u00e1lost\u00ed apod. Okysli\u010dov\u00e1n\u00edm mozku zlep\u0161ujete jeho \u010dinnost, co\u017e podporuje rychlej\u0161\u00ed a efektivn\u011bj\u0161\u00ed vst\u0159eb\u00e1v\u00e1n\u00ed nov\u00fdch poznatk\u016f. P\u0159i b\u011bhu vypou\u0161t\u00edte ka\u017edodenn\u00ed probl\u00e9my a soust\u0159ed\u00edte se na konkr\u00e9tn\u00ed \u00fakoly &#8211; vhodn\u00e9 pohyby, sledov\u00e1n\u00ed okol\u00ed, kontrolu tempa atd., \u010d\u00edm\u017e se zlep\u0161uje va\u0161e schopnost soust\u0159ed\u011bn\u00ed.<\/p>\n<h2>Po jak\u00e9 dob\u011b se projev\u00ed \u00fa\u010dinky b\u011bhu?<\/h2>\n<p style=\"text-align: start;\"><strong>Dva t\u00fddny systematick\u00e9ho tr\u00e9ninku 3-4kr\u00e1t t\u00fddn\u011b (30-45 minut) <\/strong>sta\u010d\u00ed k tomu, aby se projevily prvn\u00ed \u00fa\u010dinky b\u011bhu. P\u0159\u00ednosem bude sp\u00ed\u0161e celkov\u00e9 zlep\u0161en\u00ed kondice a vytrvalosti ne\u017e v\u00fdrazn\u00e9 zm\u011bny postavy. Co to znamen\u00e1 v praxi? Zdol\u00e1v\u00e1n\u00ed dal\u0161\u00edch a dal\u0161\u00edch metr\u016f je snaz\u0161\u00ed, zad\u00fdch\u00e1v\u00e1n\u00ed p\u0159ich\u00e1z\u00ed pozd\u011bji, po ka\u017ed\u00e9m tr\u00e9ninku nem\u00e1te <strong>tzv. DOMS neboli <\/strong>opo\u017ed\u011bnou svalovou bolestivost (obecn\u011b zn\u00e1mou jako bolestivost) a m\u00e1te v\u00edce energie ne\u017e d\u0159\u00edve, kdy jste vedli sedav\u00fd zp\u016fsob \u017eivota.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/5wCi2oB220ab1iYbgrgZbINhCFfGmRGH97wfoMkbg56A6u46sq6MEj7MOnWZpWK_8OUGyMB_ElhbyNSwCqnU389-uOvZwNMdqHD_6rO1zWt19svcAV30AXfdAnj5nCTqLzM8dSWy-4FMHajWFh7x9NnMZzPi3NzC4uPtMapB2g-4gV0Wf.tmp_.png\" alt=\"\u0158ada zdrav\u00fdch potravin vhodn\u00fdch pro sportovce\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\">Pozitivn\u00ed <strong>zm\u011bny na va\u0161\u00ed postav\u011b se projev\u00ed ji\u017e po prvn\u00edm m\u011bs\u00edci b\u011bh\u00e1n\u00ed, <\/strong>pokud <strong>budete cvi\u010den\u00ed kombinovat s energetick\u00fdm deficitem <\/strong>(sn\u00edte m\u00e9n\u011b kalori\u00ed, ne\u017e za den sp\u00e1l\u00edte) a <strong>vyv\u00e1\u017eenou stravou<\/strong>. Sta\u010d\u00ed, kdy\u017e od sv\u00e9 celkov\u00e9 denn\u00ed kalorick\u00e9 pot\u0159eby (CPM) ode\u010dtete <strong>200-500 kcal <\/strong>(lid\u00e9 s v\u00fdraznou nadv\u00e1hou nebo obezitou by m\u011bli zajistit v\u011bt\u0161\u00ed kalorick\u00fd deficit). CPM se vypo\u010d\u00edt\u00e1 podle vzorce:<\/p>\n<blockquote>\n<p style=\"text-align: center;\"><strong>CPM = BMR x PAL<\/strong><\/p>\n<\/blockquote>\n<p style=\"text-align: start;\"><strong>BMR (Basic Metabolic Rate) <\/strong>je z\u00e1kladn\u00ed kalorick\u00e1 pot\u0159eba organismu pot\u0159ebn\u00e1 k udr\u017een\u00ed z\u00e1kladn\u00edch \u017eivotn\u00edch funkc\u00ed. Lze ji vypo\u010d\u00edtat ze vzorce:<\/p>\n<blockquote>\n<p style=\"text-align: center;\"><strong>BMR pro mu\u017ee = <\/strong><strong>66 + (13,7 x W) + (5 x H) &#8211; (6,8 x A<\/strong>)<\/p>\n<\/blockquote>\n<p style=\"text-align: start;\">W (hmotnost) &#8211; hmotnost v kg<\/p>\n<p style=\"text-align: start;\">H (v\u00fd\u0161ka) &#8211; v\u00fd\u0161ka v cm<\/p>\n<p style=\"text-align: start;\">A (v\u011bk)- v\u011bk<\/p>\n<blockquote>\n<p style=\"text-align: center;\"><strong>BMR pro \u017eeny = <\/strong><strong>655 + (9,6 x W) + (1,7 x H) &#8211; (4,7 x A<\/strong>)<\/p>\n<\/blockquote>\n<p style=\"text-align: start;\">Naproti tomu <strong>PAL (Physical Activity Level) <\/strong>je faktor fyzick\u00e9 aktivity:<\/p>\n<ul>\n<li style=\"text-align: justified;\">1.2 &#8211; \u017e\u00e1dn\u00e1 fyzick\u00e1 aktivita, osoba le\u017e\u00ed z d\u016fvodu nemoci<\/li>\n<li style=\"text-align: justified;\">1.4 &#8211; sedav\u00fd zp\u016fsob \u017eivota, n\u00edzk\u00e1 fyzick\u00e1 aktivita, p\u0159\u00edle\u017eitostn\u00e9 cvi\u010den\u00ed<\/li>\n<li style=\"text-align: justified;\">1,7 &#8211; m\u00edrn\u00e1 fyzick\u00e1 aktivita (nap\u0159. n\u011bkolik tr\u00e9nink\u016f t\u00fddn\u011b)<\/li>\n<li style=\"text-align: justified;\">2.0 vysok\u00e1 fyzick\u00e1 aktivita (tr\u00e9nink 2 h\/den) nebo t\u011b\u017ek\u00e1 fyzick\u00e1 pr\u00e1ce<\/li>\n<li style=\"text-align: justified;\">2,4 velmi vysok\u00e1 fyzick\u00e1 aktivita (profesion\u00e1ln\u00ed sport)<\/li>\n<\/ul>\n<p style=\"text-align: justified;\">Nap\u0159\u00edklad pokud jste st\u0159edn\u011b aktivn\u00ed \u017eena ve v\u011bku 25 let, v\u00e1\u017e\u00edte 70 kg a m\u011b\u0159\u00edte 175 cm:<\/p>\n<p style=\"text-align: center;\">BMR = 655 + (9,6 x 70) + (1,7 x 175) &#8211; (4,7 x 25) = 1507 kcal<\/p>\n<p style=\"text-align: center;\">CMR = 1507 x 1,7 = 2562 kcal<\/p>\n<p style=\"text-align: justified;\">Chcete-li zhubnout, ode\u010dt\u011bte od sv\u00e9ho CMR 200-500 kcal. To znamen\u00e1, \u017ee v\u00e1\u0161 denn\u00ed p\u0159\u00edjem kalori\u00ed by se m\u011bl pohybovat mezi 2062 a 2362 kcal, abyste za t\u00fdden zhubli p\u0159ibli\u017en\u011b 0,5 kg.<\/p>\n<h2>B\u011bh a hubnut\u00ed: kolik bych m\u011bl\/a b\u011bhat, abych zm\u011bnil\/a svou postavu?<\/h2>\n<p style=\"text-align: start;\">B\u011bhem <strong>hodinov\u00e9ho b\u011bhu ztrat\u00edte 400 a\u017e 1 000 kcal &#8211; v <\/strong>z\u00e1vislosti na v\u011bku, hmotnosti, v\u00fd\u0161ce, pohlav\u00ed, intenzit\u011b cvi\u010den\u00ed a denn\u00edm rozpolo\u017een\u00ed. <strong>Abyste shodili 1 kg tuku, mus\u00edte sp\u00e1lit p\u0159ibli\u017en\u011b 7 000 kcal.<\/strong> Nap\u0159\u00edklad mu\u017e o hmotnosti 75 kg by musel nep\u0159etr\u017eit\u011b b\u011b\u017eet rychlost\u00ed 5 km\/h po dobu 8 hodin, aby dos\u00e1hl t\u00e9to \u00farovn\u011b spalov\u00e1n\u00ed kalori\u00ed. To se v\u0161ak neprom\u00edt\u00e1 zcela 1:1 do reality, proto\u017ee v na\u0161em t\u011ble existuje \u0159ada proces\u016f, kter\u00e9 nap\u0159\u00edklad p\u016fsob\u00ed proti nebezpe\u010d\u00ed p\u0159\u00edli\u0161 velk\u00e9ho kalorick\u00e9ho deficitu.<\/p>\n<p style=\"text-align: start;\">Na za\u010d\u00e1tku va\u0161eho b\u011b\u017eeck\u00e9ho dobrodru\u017estv\u00ed je dobr\u00e9 <strong>2-3kr\u00e1t t\u00fddn\u011b absolvovat tr\u00e9nink trvaj\u00edc\u00ed maxim\u00e1ln\u011b 30 minut, kter\u00fd <\/strong>kombinuje b\u011b\u017eeck\u00e9 \u00faseky (klus) s rychlou ch\u016fz\u00ed. \u010casem m\u016f\u017eete prodlou\u017eit dobu cvi\u010den\u00ed, p\u0159idat dal\u0161\u00ed tr\u00e9nink nebo zv\u00fd\u0161it tempo (nap\u0159. m\u00edsto 1 km za 6 minut a 30 sekund uraz\u00edte stejnou vzd\u00e1lenost za 6 minut).<\/p>\n<p style=\"text-align: start;\">Pokud jste pokro\u010dil\u00fd tren\u00e9r, vyplat\u00ed se do tr\u00e9ninkov\u00e9ho pl\u00e1nu za\u0159adit <strong>intervaly, tj. <\/strong>st\u0159\u00edd\u00e1n\u00ed velmi vysok\u00e9 tepov\u00e9 frekvence (<strong>85-92 % HRmax) <\/strong>a odpo\u010dinku, kter\u00e9 zv\u00fd\u0161\u00ed rychlost metabolismu (metabolismus m\u016f\u017ee z\u016fstat vysok\u00fd a\u017e 24 hodin po cvi\u010den\u00ed) a <strong>spalov\u00e1n\u00ed tuk\u016f rychleji ne\u017e p\u0159i klasick\u00e9m aerobn\u00edm tr\u00e9ninku.<\/strong><\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/b091XSNUNEk0JoYlO66vt5hneeQMD3fZ5OqRbXCsJZ9kRW0FoypWoVLc4g2FXD6wQARQ8ayT73-zraZ45gye4jF8VabT1xWYkfOo-hotaoyCoD2uW0mOPkAa9SiU0PL-ZS38oDpin-PAuN_g3zM3iSJ_eCpYfYYlKid5k-OYGA-YNHubH.tmp_.png\" alt=\"B\u011b\u017ekyn\u011b na mokr\u00e9 cest\u011b nos\u00ed sportovn\u00ed soupravu a poslouch\u00e1 hudbu\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\">P\u0159i hubnut\u00ed je tak\u00e9 nesm\u00edrn\u011b d\u016fle\u017eit\u00e1 <strong>regenerace, <\/strong>proto si vypracujte tr\u00e9ninkov\u00fd pl\u00e1n, kter\u00fd zahrnuje \u010das na odpo\u010dinek, v\u010detn\u011b dostate\u010dn\u00e9ho sp\u00e1nku. P\u0159\u00edli\u0161 mnoho b\u011bhu m\u016f\u017ee b\u00fdt kontraproduktivn\u00ed. P\u0159etr\u00e9novan\u00e9 t\u011blo bude n\u00e1chyln\u00e9 ke zran\u011bn\u00ed a p\u0159etr\u00e9nov\u00e1n\u00ed, co\u017e povede k p\u0159eru\u0161en\u00ed cvi\u010den\u00ed, a t\u00edm p\u00e1dem nep\u0159inese po\u017eadovan\u00e9 v\u00fdsledky v o\u010dek\u00e1van\u00e9m \u010dase.<\/p>\n<p style=\"text-align: start;\">Nezapome\u0148te tak\u00e9 p\u0159ij\u00edmat dostatek tekutin, abyste se vyhnuli dehydrataci zp\u016fsoben\u00e9 nadm\u011brn\u00fdm vylu\u010dov\u00e1n\u00edm vody b\u011bhem cvi\u010den\u00ed. Dal\u0161\u00ed informace naleznete v \u010dl\u00e1nku o spr\u00e1vn\u00e9 <a href=\"https:\/\/sportano.cz\/blog\/spravna-hydratace-organismu-co-to-da-a-jak-ji-zlepsit-normy-a-pravidla-pro-hydrataci-organismu-u-dospelych-a-sportovcu\/\"><u>hydrataci<\/u><\/a>.<\/p>\n<h2>\u00da\u010dinky b\u011bhu na b\u011b\u017eeck\u00e9m p\u00e1su a b\u011bhu na stezce: jak se tento tr\u00e9nink li\u0161\u00ed?<\/h2>\n<p style=\"text-align: start;\"><strong>B\u011bh\u00e1n\u00ed na b\u011b\u017eeck\u00e9m p\u00e1su <\/strong>je skv\u011blou alternativou k venkovn\u00edmu cvi\u010den\u00ed a umo\u017e\u0148uje v\u00e1m dodr\u017eovat tr\u00e9ninkov\u00fd pl\u00e1n bez ohledu na pov\u011btrnostn\u00ed podm\u00ednky. Krom\u011b toho m\u00e9n\u011b zat\u011b\u017euje klouby ne\u017e cvi\u010den\u00ed na tvrd\u00e9m povrchu (b\u011b\u017eeck\u00fd p\u00e1s je vybaven tlumi\u010di n\u00e1raz\u016f), tak\u017ee je bezpe\u010dn\u011bj\u0161\u00ed pro star\u0161\u00ed osoby, osoby vracej\u00edc\u00ed se po zran\u011bn\u00ed nebo osoby bojuj\u00edc\u00ed s nadv\u00e1hou. B\u011b\u017eeck\u00fd p\u00e1s je tak\u00e9 dobr\u00fdm zp\u016fsobem, jak kombinovat kardio a silov\u00fd tr\u00e9nink, tr\u00e9nink b\u011bhu do kopce (m\u016f\u017eete m\u011bnit sklon p\u00e1su b\u011b\u017eeck\u00e9ho p\u00e1su) nebo tempov\u00fd a rovnom\u011brn\u00fd b\u011bh (speci\u00e1ln\u00ed tr\u00e9ninkov\u00e9 programy pom\u00e1haj\u00ed nastavit konstantn\u00ed rychlost, co\u017e je vhodn\u00e9 pro kardio tr\u00e9nink, p\u0159i kter\u00e9m je d\u016fle\u017eit\u00e9 udr\u017eovat tepovou frekvenci a tempo na spr\u00e1vn\u00e9 \u00farovni).<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/nUnxkrsaIKfOsR7FbGZ51WnFigAPePtAw_sNUSVloo-YcIMIYhcgl_7CwPVeUNCOn3a-lrmlVBOBI0KNagINFx_6bWxAAbnj3srrjW1HsvPS1YcsRK7SsQP4mAfRjfgFqmW8GG4KhixSk5aTQNolHsOx_C4TWLoBbqYXohBFyw-1xenIT.tmp_.png\" alt=\"Osoba b\u011b\u017e\u00ed na b\u011b\u017eeck\u00e9m p\u00e1su v posilovn\u011b, nos\u00ed sportovn\u00ed boty\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\">A co <strong>\u00fa\u010dinky b\u011bhu na b\u011b\u017eeck\u00e9m p\u00e1su, pokud <\/strong>chcete zhubnout? Zde se v\u0161ak vyplat\u00ed j\u00edt na venkovn\u00ed tr\u00e9nink, kter\u00fd mimo jin\u00e9 d\u00edky r\u016fznorod\u00fdm povrch\u016fm a dal\u0161\u00edm pov\u011btrnostn\u00edm faktor\u016fm umo\u017e\u0148uje sp\u00e1lit v\u00edce kalori\u00ed. <strong>B\u011bh\u00e1n\u00ed venku <\/strong>nav\u00edc pom\u00e1h\u00e1 okysli\u010dovat t\u011blo a je m\u00e9n\u011b monot\u00f3nn\u00ed ne\u017e tr\u00e9nink na b\u011b\u017eeck\u00e9m p\u00e1su, tak\u017ee se p\u0159i n\u011bm sn\u00e1ze uklidn\u00edte a odpout\u00e1te od ka\u017edodenn\u00edch probl\u00e9m\u016f.<\/p>\n<p style=\"text-align: start;\">Zlep\u0161ete pohodl\u00ed a efektivitu sv\u00e9ho b\u011bhu spr\u00e1vn\u00fdm <strong>tr\u00e9ninkov\u00fdm oble\u010den\u00edm <\/strong>a <strong>b\u011b\u017eeckou obuv\u00ed pro dan\u00fd <\/strong>povrch (na tvrd\u00fd povrch, jako je asfalt, je pot\u0159eba dobr\u00e9 odpru\u017een\u00ed, na lesn\u00ed a horsk\u00e9 cesty je vhodn\u00e1 trailov\u00e1 obuv), frekvenci tr\u00e9ninku a typ chodidla (prona\u010dn\u00ed, supina\u010dn\u00ed nebo neutr\u00e1ln\u00ed).<\/p>\n<p style=\"text-align: start;\">Pokud chcete zhubnout a vypracovat si sportovn\u00ed postavu, vyplat\u00ed se po\u0159\u00eddit si <strong>n\u00e1ramek nebo sportovn\u00ed hodinky<\/strong>. Za\u0159\u00edzen\u00ed v\u00e1m pom\u016f\u017ee sledovat \u010das tr\u00e9ninku, tepovou frekvenci (budete moci v re\u00e1ln\u00e9m \u010dase sledovat, zda b\u011bh\u00e1te v rozmez\u00ed tepov\u00e9 frekvence vhodn\u00e9 pro spalov\u00e1n\u00ed tuk\u016f), sp\u00e1len\u00e9 kalorie, vzd\u00e1lenost, tempo atd.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>B\u011bh\u00e1n\u00ed p\u0159in\u00e1\u0161\u00ed v\u00fdsledky pom\u011brn\u011b rychle. Systematick\u00fd tr\u00e9nink spolu s vyv\u00e1\u017eenou stravou v\u00e1m umo\u017en\u00ed zaznamenat zm\u011bnu proporc\u00ed va\u0161\u00ed postavy, zhubnout a celkov\u011b zlep\u0161it zdravotn\u00ed stav ji\u017e po jednom m\u011bs\u00edci. Jak a jak moc tr\u00e9novat, aby se projevily \u00fa\u010dinky b\u011bhu? Pravideln\u00fd b\u011bh: \u00fa\u010dinky a zdravotn\u00ed p\u0159\u00ednosy D\u00edky absenci specifick\u00fdch po\u017eadavk\u016f na fyzickou zdatnost je b\u011bh\u00e1n\u00ed sportem prakticky [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":508,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[47],"tags":[],"class_list":["post-502","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-behani"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00da\u010dinky b\u011bhu: jak a kolik b\u011bhat, abyste zm\u011bnili svou postavu? V\u00fdhody b\u011bhu a v\u00fdsledky p\u0159ed a po n\u011bm - Blog Sportano.cz<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportano.cz\/blog\/ucinky-behu-jak-a-kolik-behat-abyste-zmenili-svou-postavu-vyhody-behu-a-vysledky-pred-a-po-nem\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00da\u010dinky b\u011bhu: jak a kolik b\u011bhat, abyste zm\u011bnili svou postavu? V\u00fdhody b\u011bhu a v\u00fdsledky p\u0159ed a po n\u011bm - Blog Sportano.cz\" \/>\n<meta property=\"og:description\" content=\"B\u011bh\u00e1n\u00ed p\u0159in\u00e1\u0161\u00ed v\u00fdsledky pom\u011brn\u011b rychle. Systematick\u00fd tr\u00e9nink spolu s vyv\u00e1\u017eenou stravou v\u00e1m umo\u017en\u00ed zaznamenat zm\u011bnu proporc\u00ed va\u0161\u00ed postavy, zhubnout a celkov\u011b zlep\u0161it zdravotn\u00ed stav ji\u017e po jednom m\u011bs\u00edci. Jak a jak moc tr\u00e9novat, aby se projevily \u00fa\u010dinky b\u011bhu? Pravideln\u00fd b\u011bh: \u00fa\u010dinky a zdravotn\u00ed p\u0159\u00ednosy D\u00edky absenci specifick\u00fdch po\u017eadavk\u016f na fyzickou zdatnost je b\u011bh\u00e1n\u00ed sportem prakticky [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.cz\/blog\/ucinky-behu-jak-a-kolik-behat-abyste-zmenili-svou-postavu-vyhody-behu-a-vysledky-pred-a-po-nem\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-08-19T12:50:48+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-23T10:10:43+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/56xj3WGgq5eGYUi1axV1SDGVmb3e0f2jkF5MLEbduBWFGCtNSXNJ6SKcAiVrQXi4abdMmIg25jOBpWFSjMYvIqhdvZ8R8Fas143X_HcbSCKfNpp3lMM30zB77MZBS1LrpCg78vJChhd1MYsBZRS_gfSVUl7idWa84DkLoQGhIQ-bkPHuR.tmp_.png\" \/>\n\t<meta property=\"og:image:width\" content=\"816\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sylwia Stwora-Petela\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napsal(a)\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sylwia Stwora-Petela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Odhadovan\u00e1 doba \u010dten\u00ed\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minut\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\u00da\u010dinky b\u011bhu: jak a kolik b\u011bhat, abyste zm\u011bnili svou postavu? V\u00fdhody b\u011bhu a v\u00fdsledky p\u0159ed a po n\u011bm - Blog Sportano.cz","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.cz\/blog\/ucinky-behu-jak-a-kolik-behat-abyste-zmenili-svou-postavu-vyhody-behu-a-vysledky-pred-a-po-nem\/","og_locale":"cs_CZ","og_type":"article","og_title":"\u00da\u010dinky b\u011bhu: jak a kolik b\u011bhat, abyste zm\u011bnili svou postavu? V\u00fdhody b\u011bhu a v\u00fdsledky p\u0159ed a po n\u011bm - Blog Sportano.cz","og_description":"B\u011bh\u00e1n\u00ed p\u0159in\u00e1\u0161\u00ed v\u00fdsledky pom\u011brn\u011b rychle. Systematick\u00fd tr\u00e9nink spolu s vyv\u00e1\u017eenou stravou v\u00e1m umo\u017en\u00ed zaznamenat zm\u011bnu proporc\u00ed va\u0161\u00ed postavy, zhubnout a celkov\u011b zlep\u0161it zdravotn\u00ed stav ji\u017e po jednom m\u011bs\u00edci. Jak a jak moc tr\u00e9novat, aby se projevily \u00fa\u010dinky b\u011bhu? 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