{"id":539,"date":"2022-08-26T13:47:43","date_gmt":"2022-08-26T13:47:43","guid":{"rendered":"https:\/\/sportano.cz\/blog\/hiit-o-jaky-druh-treninku-se-jedna-kolik-kalorii-spali-vzorovy-plan-cviceni-ucinky-kontraindikace\/"},"modified":"2025-07-23T10:00:57","modified_gmt":"2025-07-23T10:00:57","slug":"hiit-o-jaky-druh-treninku-se-jedna-kolik-kalorii-spali-vzorovy-plan-cviceni-ucinky-kontraindikace","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/hiit-o-jaky-druh-treninku-se-jedna-kolik-kalorii-spali-vzorovy-plan-cviceni-ucinky-kontraindikace\/","title":{"rendered":"HIIT: o jak\u00fd druh tr\u00e9ninku se jedn\u00e1? Kolik kalori\u00ed sp\u00e1l\u00ed? Vzorov\u00fd pl\u00e1n cvi\u010den\u00ed, \u00fa\u010dinky, kontraindikace"},"content":{"rendered":"

HIIT je vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink, kter\u00fd je \u00fa\u010dinn\u00fdm zp\u016fsobem redukce t\u011blesn\u00e9ho tuku. Po tomto typu tr\u00e9ninku se v\u00e1\u0161 metabolismus na 48 hodin zrychl\u00ed. Co je to HIIT, jak dlouho by m\u011bl trvat, jak \u010dasto ho m\u016f\u017eete prov\u00e1d\u011bt a kolik kalori\u00ed obvykle sp\u00e1l\u00edte b\u011bhem jednoho sezen\u00ed? <\/strong><\/p>\n

HIIT: o jak\u00fd druh tr\u00e9ninku se jedn\u00e1? Definice a z\u00e1sady<\/h2>\n

HIIT je zkratka pro vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink. P\u016fvodn\u011b byl vyvinut pro pot\u0159eby profesion\u00e1ln\u00edch sportovc\u016f jako dopln\u011bk jejich p\u0159\u00edpravn\u00e9ho cyklu na z\u00e1vody a pro zlep\u0161en\u00ed vytrvalosti. D\u00edky sv\u00e9 vysok\u00e9 \u00fa\u010dinnosti p\u0159i sni\u017eov\u00e1n\u00ed t\u011blesn\u00e9ho tuku, rozmanitosti cvik\u016f a kr\u00e1tk\u00e9mu trv\u00e1n\u00ed interval\u016f si ho v\u0161ak obl\u00edbili amat\u00e9\u0159i pohybov\u00e9ho tr\u00e9ninku v posilovn\u00e1ch a fitness klubech.<\/p>\n

Tr\u00e9nink HIIT je st\u0159\u00edd\u00e1n\u00ed anaerobn\u00ed (anaerobn\u00ed) pr\u00e1ce p\u0159i 90-100 % maxim\u00e1ln\u00ed tepov\u00e9 frekvence (nejsn\u00e1ze vypo\u010dteme podle vzorce HRmax = 220 – v\u011bk) a aerobn\u00ed (aerobn\u00ed) pr\u00e1ce na m\u00edrn\u00e9 \u00farovni (60 % HRmax). Intenzivn\u00ed f\u00e1ze by m\u011bla trvat 15 sekund a m\u00edrn\u00e9 tempo 30-60 sekund. \u010c\u00edm jste tr\u00e9novan\u011bj\u0161\u00ed, t\u00edm v\u00edce m\u016f\u017eete tyto pom\u011bry m\u011bnit, nap\u0159. zachovat stejnou d\u00e9lku intenzivn\u00ed a klidn\u011bj\u0161\u00ed z\u00e1t\u011b\u017ee (15:15 sekund).<\/p>\n

\"Mu\u017e<\/p>\n

Jak\u00e9 \u00fa\u010dinky m\u00e1 tr\u00e9nink HIIT?<\/h2>\n

\u0160t\u00edhlej\u0161\u00ed silueta, m\u00e9n\u011b kilogram\u016f, v\u011bt\u0161\u00ed svalov\u00e1 s\u00edla a lep\u0161\u00ed aerobn\u00ed kapacita jsou jen n\u011bkter\u00e9 z rozs\u00e1hl\u00e9ho seznamu v\u00fdhod, kter\u00e9 systematick\u00e9 intervaly HIIT p\u0159in\u00e1\u0161ej\u00ed.<\/p>\n

Spalov\u00e1n\u00ed tuk\u016f<\/h3>\n

Intenzivn\u00ed cvi\u010den\u00ed prov\u00e1d\u011bn\u00e9 po kr\u00e1tkou dobu anaerobn\u00edm zp\u016fsobem zp\u016fsob\u00ed, \u017ee t\u011blo n\u00e1sledn\u011b zv\u00fd\u0161\u00ed EPOC (nadm\u011brnou spot\u0159ebu kysl\u00edku po cvi\u010den\u00ed), co\u017e vede ke zv\u00fd\u0161en\u00e9mu spalov\u00e1n\u00ed kalori\u00ed po dobu n\u011bkolika hodin nebo dokonce dvou dn\u016f. Je to d\u00e1no tak\u00e9 t\u00edm, \u017ee HIIT siln\u011b vyvede t\u011blo z rovnov\u00e1hy a po skon\u010den\u00ed n\u00e1ro\u010dn\u00e9ho cvi\u010den\u00ed spot\u0159ebuje v\u00edce energie na n\u00e1vrat k norm\u00e1ln\u00edmu fungov\u00e1n\u00ed, co\u017e zahrnuje vyrovn\u00e1n\u00ed kysl\u00edkov\u00e9ho dluhu nebo odstran\u011bn\u00ed kyseliny ml\u00e9\u010dn\u00e9 ze sval\u016f). Zjednodu\u0161en\u011b \u0159e\u010deno, kdy\u017e odpo\u010d\u00edv\u00e1te, t\u011blo spaluje nahromad\u011bn\u00e9 tukov\u00e9 z\u00e1soby. \u010c\u00edm byl tr\u00e9nink n\u00e1ro\u010dn\u011bj\u0161\u00ed, t\u00edm m\u00e1 EPOC obvykle vy\u0161\u0161\u00ed hodnotu, a to znamen\u00e1 lep\u0161\u00ed spalov\u00e1n\u00ed tuk\u016f.<\/p>\n

Vylep\u0161en\u00fd v\u00fdkon<\/h3>\n

Za\u0159azen\u00edm interval\u016f do tr\u00e9ninkov\u00e9ho pl\u00e1nu zlep\u0161ujete aerobn\u00ed i anaerobn\u00ed kapacitu t\u00edm, \u017ee zvy\u0161ujete svou toleranci k r\u016fzn\u00fdm druh\u016fm n\u00e1mahy. T\u00edm z\u00edsk\u00e1te lep\u0161\u00ed kondici a vytrvalost, co\u017e znamen\u00e1, \u017ee se budete m\u00e9n\u011b unavovat.<\/p>\n

Zlep\u0161en\u00ed srdce a ob\u011bhov\u00e9ho syst\u00e9mu<\/h3>\n

Tr\u00e9ninkem p\u0159i vysok\u00e9m aerobn\u00edm stropu (zkr\u00e1cen\u011b VO2max neboli maxim\u00e1ln\u00ed aerobn\u00ed kapacita) se tato rychlost zlep\u0161uje, co\u017e se projevuje lep\u0161\u00ed funkc\u00ed srdce a krevn\u00edho ob\u011bhu. To se n\u00e1sledn\u011b projevuje ni\u017e\u0161\u00edm rizikem kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed, proto\u017ee sni\u017eujete krevn\u00ed tlak a zpru\u017e\u0148ujete c\u00e9vy. HIIT nav\u00edc pom\u00e1h\u00e1 sni\u017eovat hladinu \u0161patn\u00e9ho cholesterolu (LDL), co\u017e sni\u017euje riziko ateroskler\u00f3zy.<\/p>\n

R\u016fst svalov\u00e9 tk\u00e1n\u011b<\/h3>\n

Kr\u00e1tk\u00e1 doba trv\u00e1n\u00ed intervalov\u00e9ho tr\u00e9ninku typu HIIT zaji\u0161\u0165uje, \u017ee nedoch\u00e1z\u00ed ke katabolismu sval\u016f, ale naopak k jejich pos\u00edlen\u00ed. Pro z\u00edsk\u00e1n\u00ed v\u011bt\u0161\u00ed svalov\u00e9 hmoty je v\u0161ak nezbytn\u00e9 doplnit intervalov\u00fd tr\u00e9nink silov\u00fdm tr\u00e9ninkem a db\u00e1t na vyv\u00e1\u017eenou stravu bohatou na b\u00edlkoviny a udr\u017eovat kalorick\u00fd nadbytek. V\u00e1\u0161 denn\u00ed p\u0159\u00edjem kalori\u00ed by m\u011bl b\u00fdt zpo\u010d\u00e1tku o 10 % vy\u0161\u0161\u00ed ne\u017e p\u0159\u00edjem odvozen\u00fd z va\u0161eho PPM neboli baz\u00e1ln\u00edho metabolismu.<\/p>\n

Zv\u00fd\u0161en\u00ed mno\u017estv\u00ed rychle se smr\u0161\u0165uj\u00edc\u00edch vl\u00e1ken<\/h3>\n

B\u011bhem interval\u016f se aktivuj\u00ed rychl\u00e1 kontraktiln\u00ed vl\u00e1kna, kter\u00e1 jsou zodpov\u011bdn\u00e1 za s\u00edlu a reaktivitu t\u011bla. Systematick\u00fd tr\u00e9nink HIIT podporuje zv\u00fd\u0161en\u00ed po\u010dtu t\u011bchto vl\u00e1ken, co\u017e se projevuje mimo jin\u00e9: n\u00e1r\u016fstem svalov\u00e9 hmoty, udr\u017een\u00edm p\u0159im\u011b\u0159en\u00e9 s\u00edly a psychofyzick\u00e9ho zdrav\u00ed nebo zlep\u0161en\u00edm obratnosti a rychlosti.<\/p>\n

\"\u017dena<\/p>\n

Tr\u00e9nink HIIT: komu se toto cvi\u010den\u00ed doporu\u010duje?<\/h2>\n

Intervaly se doporu\u010duj\u00ed tr\u00e9novan\u00fdm lidem, kte\u0159\u00ed pravideln\u011b cvi\u010d\u00ed a hledaj\u00ed ve sv\u00e9m tr\u00e9ninkov\u00e9m pl\u00e1nu rozmanitost. Bude fungovat, pokud chcete sn\u00ed\u017eit mno\u017estv\u00ed t\u011blesn\u00e9ho tuku, podpo\u0159it proces nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty, z\u00edskat hbitost a rychlost nebo zlep\u0161it vytrvalost a kapacitu. Mohou ho pou\u017e\u00edvat jak za\u010d\u00e1te\u010dn\u00edci, tak sportovci, proto\u017ee typ cvi\u010den\u00ed a rozsah n\u00e1mahy lze snadno p\u0159izp\u016fsobit individu\u00e1ln\u00edm pot\u0159eb\u00e1m a schopnostem.<\/p>\n

HIIT – kontraindikace cvi\u010den\u00ed<\/h2>\n

Jednou z kontraindikac\u00ed pro tr\u00e9nink HIIT jsou probl\u00e9my s d\u00fdchac\u00edm syst\u00e9mem (nap\u0159. astma) nebo ob\u011bhov\u00fdm syst\u00e9mem (nap\u0159. hypertenze). Cvi\u010den\u00ed s tak vysokou intenzitou se nedoporu\u010duje lidem se \u0161patnou kondic\u00ed a dechovou kapacitou, lidem na za\u010d\u00e1tku jejich sportovn\u00edho dobrodru\u017estv\u00ed, ob\u00e9zn\u00edm, senior\u016fm a t\u011bhotn\u00fdm \u017een\u00e1m. Intervaly by nem\u011bli vyu\u017e\u00edvat lid\u00e9, kte\u0159\u00ed se vracej\u00ed po del\u0161\u00ed p\u0159est\u00e1vce v pohybov\u00e9 aktivit\u011b zp\u016fsoben\u00e9 nap\u0159\u00edklad zran\u011bn\u00edm, \u00farazem nebo nehodou, ani lid\u00e9 s probl\u00e9my se z\u00e1dy, onemocn\u011bn\u00edm plot\u00e9nek nebo revmatismem. Neprov\u00e1d\u011bjte tr\u00e9nink typu HIIT, pokud v\u00e1s bol\u00ed kolena nebo ky\u010dle – mohli byste si zhor\u0161it pot\u00ed\u017ee nebo po\u0161kodit oslabenou \u010d\u00e1st t\u011bla.<\/p>\n

Tr\u00e9nink HIIT: vzorov\u00fd tr\u00e9ninkov\u00fd pl\u00e1n<\/h2>\n

Pokud jste na za\u010d\u00e1tku sv\u00e9ho dobrodru\u017estv\u00ed intervalov\u00e9ho tr\u00e9ninku, dodr\u017eujte pravidlo 15 vte\u0159in intenzivn\u00ed n\u00e1mahy za 60 vte\u0159in klidn\u011bj\u0161\u00ed aktivity. St\u0159\u00eddejte rychlou ch\u016fzi s kliky, p\u0159eskoky jedni\u010dek s klusem, poskoky a skoky s ch\u016fz\u00ed, j\u00edzdu na stacion\u00e1rn\u00edm kole s r\u016fznou z\u00e1t\u011b\u017e\u00ed, stoup\u00e1n\u00ed do schod\u016f rychl\u00fdm tempem (ka\u017ed\u00fd druh\u00fd krok) a pomal\u00e9 sestupov\u00e1n\u00ed, d\u0159epy s v\u00fdskokem a ch\u016fz\u00ed, oto\u010dky s p\u0159eskokem a klusem, kliky s prknem atd.<\/p>\n

\"Sportovn\u00ed<\/p>\n

M\u00e1te ji\u017e dostate\u010dn\u00e9 zku\u0161enosti s tr\u00e9ninkem? Pou\u017e\u00edvejte pom\u011bry 15:45, 15:30 nebo dokonce 15:15 sekund. M\u016f\u017eete p\u0159ej\u00edt od kardio tr\u00e9ninku k silov\u00e9mu a pou\u017e\u00edvat voln\u00e9 \u010dinky, jako jsou \u010dinky, \u010dinky, kettlebelly, TRX p\u00e1sy, medicinbaly nebo bojov\u00e9 lano, nebo kardio vybaven\u00ed, jako jsou airbike. Kombinujte d\u0159ep s \u010dinkou s burpees, klik se \u0161vihem s kettlebell, d\u0159ep s jednou nohou na TRX (pistole) s podp\u00edran\u00fdm b\u011bhem.<\/p>\n

Tr\u00e9nink HIIT m\u016f\u017eete prov\u00e1d\u011bt doma jak s vlastn\u00ed vahou t\u011bla, tak s dal\u0161\u00edm vybaven\u00edm, jako je stacion\u00e1rn\u00ed kolo, orbitrek, stepper, \u0161vihadlo, bradla na kliky nebo hrazda.<\/p>\n

HIIT: jak dlouho by m\u011bl trvat a jak \u010dasto ho lze prov\u00e1d\u011bt?<\/h2>\n

Cel\u00fd tr\u00e9nink HIIT by m\u011bl trvat maxim\u00e1ln\u011b 25-30 minut a m\u011bl by zahrnovat zah\u0159\u00e1t\u00ed, z\u00e1kladn\u00ed \u010d\u00e1st, ochlazen\u00ed a prota\u017een\u00ed. Mezi po sob\u011b jdouc\u00edmi tr\u00e9ninky HIIT dodr\u017eujte alespo\u0148 jednodenn\u00ed odstup, aby m\u011blo va\u0161e t\u011blo \u010das na regeneraci. P\u0159\u00edli\u0161 \u010dast\u00e9 intervaly zp\u016fsobuj\u00ed p\u0159et\u00ed\u017een\u00ed, kter\u00e9 m\u016f\u017ee v\u00e9st k p\u0159etr\u00e9nov\u00e1n\u00ed nebo zran\u011bn\u00ed. HIIT by se m\u011bl prov\u00e1d\u011bt maxim\u00e1ln\u011b t\u0159ikr\u00e1t t\u00fddn\u011b.<\/p>\n

Kolik kalori\u00ed se sp\u00e1l\u00ed p\u0159i cvi\u010den\u00ed HIIT?<\/h2>\n

D\u00edky nep\u0159etr\u017eit\u00e9mu \u00fasil\u00ed a aerobn\u00edmu dluhu je HIIT jedn\u00edm z nejlep\u0161\u00edch zp\u016fsob\u016f, jak sp\u00e1lit velk\u00e9 mno\u017estv\u00ed kalori\u00ed nejen b\u011bhem cvi\u010den\u00ed, ale i po n\u011bm. Za 30 minut intenzivn\u00edho cvi\u010den\u00ed lze sp\u00e1lit 300 a\u017e 1 000 kcal. V\u00fdsledek z\u00e1vis\u00ed na \u0159ad\u011b faktor\u016f, jako jsou pohlav\u00ed, v\u011bk, hmotnost, \u00farove\u0148 tr\u00e9novanosti a intenzita cvi\u010den\u00ed. Nezapome\u0148te, \u017ee u tohoto typu tr\u00e9ninku je nejd\u016fle\u017eit\u011bj\u0161\u00ed intenzita, nikoli d\u00e9lka trv\u00e1n\u00ed.<\/p>\n","protected":false},"excerpt":{"rendered":"

HIIT je vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink, kter\u00fd je \u00fa\u010dinn\u00fdm zp\u016fsobem redukce t\u011blesn\u00e9ho tuku. Po tomto typu tr\u00e9ninku se v\u00e1\u0161 metabolismus na 48 hodin zrychl\u00ed. Co je to HIIT, jak dlouho by m\u011bl trvat, jak \u010dasto ho m\u016f\u017eete prov\u00e1d\u011bt a kolik kalori\u00ed obvykle sp\u00e1l\u00edte b\u011bhem jednoho sezen\u00ed? HIIT: o jak\u00fd druh tr\u00e9ninku se jedn\u00e1? Definice a […]<\/p>\n","protected":false},"author":7,"featured_media":544,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[37],"tags":[],"class_list":["post-539","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-posilovna-a-fitness"],"acf":[],"yoast_head":"\nHIIT: o jak\u00fd druh tr\u00e9ninku se jedn\u00e1? Kolik kalori\u00ed sp\u00e1l\u00ed? Vzorov\u00fd pl\u00e1n cvi\u010den\u00ed, \u00fa\u010dinky, kontraindikace - 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\/hiit-o-jaky-druh-treninku-se-jedna-kolik-kalorii-spali-vzorovy-plan-cviceni-ucinky-kontraindikace\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HIIT: o jak\u00fd druh tr\u00e9ninku se jedn\u00e1? Kolik kalori\u00ed sp\u00e1l\u00ed? Vzorov\u00fd pl\u00e1n cvi\u010den\u00ed, \u00fa\u010dinky, kontraindikace - Blog Sportano.cz\" \/>\n<meta property=\"og:description\" content=\"HIIT je vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink, kter\u00fd je \u00fa\u010dinn\u00fdm zp\u016fsobem redukce t\u011blesn\u00e9ho tuku. Po tomto typu tr\u00e9ninku se v\u00e1\u0161 metabolismus na 48 hodin zrychl\u00ed. Co je to HIIT, jak dlouho by m\u011bl trvat, jak \u010dasto ho m\u016f\u017eete prov\u00e1d\u011bt a kolik kalori\u00ed obvykle sp\u00e1l\u00edte b\u011bhem jednoho sezen\u00ed? HIIT: o jak\u00fd druh tr\u00e9ninku se jedn\u00e1? 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