{"id":547,"date":"2022-08-26T13:47:58","date_gmt":"2022-08-26T13:47:58","guid":{"rendered":"https:\/\/sportano.cz\/blog\/tabata-co-to-je-vse-o-treninku-tabata-ucinky-a-vzorovy-cvicebni-plan\/"},"modified":"2025-07-23T10:00:42","modified_gmt":"2025-07-23T10:00:42","slug":"tabata-co-to-je-vse-o-treninku-tabata-ucinky-a-vzorovy-cvicebni-plan","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/tabata-co-to-je-vse-o-treninku-tabata-ucinky-a-vzorovy-cvicebni-plan\/","title":{"rendered":"Tabata: co to je? V\u0161e o tr\u00e9ninku tabata: \u00fa\u010dinky a vzorov\u00fd cvi\u010debn\u00ed pl\u00e1n"},"content":{"rendered":"<p><strong>Tabata je \u010dty\u0159minutov\u00fd tr\u00e9nink s velmi vysokou intenzitou, kter\u00fd zlep\u0161uje aerobn\u00ed a anaerobn\u00ed kapacitu. Zrychluje tak\u00e9 rychlost spalov\u00e1n\u00ed kalori\u00ed a\u017e 48 hodin po cvi\u010den\u00ed, co\u017e zp\u016fsobuje tzv. kysl\u00edkov\u00fd dluh. Co je to Tabata a jak\u00e9 cviky lze v jej\u00edm r\u00e1mci prov\u00e1d\u011bt?<\/strong><\/p>\n<h2>Co je tabata? Z \u010deho se tento druh \u0161kolen\u00ed skl\u00e1d\u00e1?<\/h2>\n<p>Tabata je jedna z forem vysoce intenzivn\u00edho intervalov\u00e9ho tr\u00e9ninku (HIIT neboli High Intensity Interval Training), kterou vyvinuli Irisawa Koichi (tren\u00e9r japonsk\u00e9ho n\u00e1rodn\u00edho t\u00fdmu rychlobruslen\u00ed) a japonsk\u00fd profesor Izumi Tabata, po n\u011bm\u017e je tento tr\u00e9ninkov\u00fd protokol pojmenov\u00e1n. V roce 1996 provedli studii na dvou skupin\u00e1ch olympijsk\u00fdch sportovc\u016f. Jeden z nich p\u011bt dn\u00ed v t\u00fddnu absolvoval jednu hodinu kardio tr\u00e9ninku. U druh\u00e9 skupiny byl pou\u017eit tr\u00e9ninkov\u00fd re\u017eim zalo\u017een\u00fd na st\u0159\u00edd\u00e1n\u00ed 20sekundov\u00fdch \u00fasek\u016f extr\u00e9mn\u00ed z\u00e1t\u011b\u017ee s 10sekundov\u00fdmi \u00faseky odpo\u010dinku. Cel\u00e1 aktivita se skl\u00e1dala z osmi kol a trvala pouh\u00e9 \u010dty\u0159i minuty. Ob\u011b skupiny tr\u00e9novaly na stacion\u00e1rn\u00edm kole.<\/p>\n<p>P\u0159ed zah\u00e1jen\u00edm studie byla ka\u017ed\u00e9mu \u00fa\u010dastn\u00edkovi zm\u011b\u0159ena aerobn\u00ed (aerobn\u00ed, pr\u00e1ce p\u0159i 70 % VO2max &#8211; ukazatel maxim\u00e1ln\u00edho p\u0159\u00edjmu kysl\u00edku za 1 minutu) a anaerobn\u00ed (anaerobn\u00ed, \u00fasil\u00ed p\u0159i 170 % VO2max) kapacita. Po 6 t\u00fddnech testov\u00e1n\u00ed bylo zji\u0161t\u011bno, \u017ee u sportovc\u016f, kte\u0159\u00ed se \u0159\u00eddili 4minutov\u00fdm protokolem, se zv\u00fd\u0161ila jejich anaerobn\u00ed kapacita v pr\u016fm\u011bru o 28 %, zat\u00edmco u prvn\u00ed skupiny nebyla zaznamen\u00e1na prakticky \u017e\u00e1dn\u00e1 zm\u011bna. Rovn\u011b\u017e dos\u00e1hli lep\u0161\u00edch v\u00fdsledk\u016f v aerobn\u00ed kapacit\u011b. Jejich EPOC (nadm\u011brn\u00e1 spot\u0159eba kysl\u00edku po cvi\u010den\u00ed, m\u011b\u0159en\u00e1 v ml na kg t\u011blesn\u00e9 hmotnosti za minutu) se zv\u00fd\u0161ila o 7 ml kysl\u00edku\/kg, zat\u00edmco pr\u016fm\u011brn\u00fd v\u00fdsledek u prvn\u00ed skupiny byl 5 ml kysl\u00edku\/kg. To znamen\u00e1, \u017ee t\u011blo spot\u0159ebovalo v\u00edce energie na n\u00e1vrat k norm\u00e1ln\u00ed funkci po \u010dty\u0159minutov\u00e9m cvi\u010den\u00ed s extr\u00e9mn\u011b vysokou rychlost\u00ed ne\u017e po 60 minut\u00e1ch m\u00edrn\u00e9 z\u00e1t\u011b\u017ee.<\/p>\n<p>Spr\u00e1vn\u00e1 tabata zahrnuje proveden\u00ed jednoho cviku b\u011bhem 4 minut rozd\u011blen\u00e9ho do 8 s\u00e9ri\u00ed &#8211; 20 sekund pr\u00e1ce a 10 sekund odpo\u010dinku. Cvi\u010den\u00ed by m\u011blo b\u00fdt v\u0161estrann\u00e9 a m\u011blo by zapojovat co nejv\u00edce svalov\u00fdch skupin, nap\u0159. d\u0159epy, sklapova\u010dky, burpees (neboli p\u00e1d, vztyk nebo klik-skok), skip A (b\u011bh na m\u00edst\u011b s vysok\u00fdm zvednut\u00edm kolen), mountain climbers (b\u011bh v pozici prkna), dopady slam ball na parket nad hlavou nebo kliky.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/GkOTtMwK5o0taXf6wYcU0XXhW9_9uJ8oMs9AvxiVsdfz3sRmd-hKRejwV8A9JDy9I5IDnplhHRjFsszVYINLEx4ciSuasupz9OCmyxTJp2Mw8WLtgd_5rQzEtn77h130Ol9TzYS_jUTf7408mrLYXidmDpafASVqNG6ME5Sj2Q-FkvqOR.tmp_.png\" alt=\"\u017dena prov\u00e1d\u00ed burpee krok za krokem\" width=\"816\" height=\"426\" \/><\/p>\n<p>V sou\u010dasn\u00e9 dob\u011b fitness kluby nab\u00edzej\u00ed lekce zvan\u00e9 Tabata, kter\u00e9 trvaj\u00ed 45-60 minut a jsou sp\u00ed\u0161e intervalov\u00fdm tr\u00e9ninkem HIIT. Aby byla sestava zaj\u00edmav\u011bj\u0161\u00ed a pest\u0159ej\u0161\u00ed, pou\u017e\u00edvaj\u00ed se nav\u00edc 2, 4 nebo 8 cvik\u016f na jednu tabatu, co\u017e nen\u00ed \u00fapln\u011b to, co bylo p\u016fvodn\u011b zam\u00fd\u0161leno. B\u011bhem jedn\u00e9 tabaty by ka\u017ed\u00e1 s\u00e9rie m\u011bla b\u00fdt provedena maxim\u00e1ln\u00ed rychlost\u00ed (p\u0159ibli\u017en\u011b 95 % HRmax). Spr\u00e1vn\u011b proveden\u00e1 rutina profesora Tabaty by m\u011bla zajistit, \u017ee po 4 minut\u00e1ch tr\u00e9ninku nebudete schopni znovu vyvinout stejn\u00e9 \u00fasil\u00ed. Cvi\u010den\u00ed by m\u011blo p\u0159edch\u00e1zet zah\u0159\u00e1t\u00ed a n\u00e1sledovat prota\u017een\u00ed.<\/p>\n<h2>Jak\u00e9 \u00fa\u010dinky m\u00e1 tabata tr\u00e9nink?<\/h2>\n<p>Hlavn\u00edm p\u0159\u00ednosem tabaty je zv\u00fd\u0161en\u00ed aerobn\u00ed a anaerobn\u00ed kapacity t\u011bla. B\u011bhem tohoto tr\u00e9ninku p\u0159eva\u017euj\u00ed anaerobn\u00ed procesy, kter\u00e9 p\u0159isp\u00edvaj\u00ed k tzv. kysl\u00edkov\u00e9mu dluhu, co\u017e znamen\u00e1, \u017ee se spot\u0159ebov\u00e1v\u00e1 v\u00edce kysl\u00edku ne\u017e obvykle v klidu, a to pom\u00e1h\u00e1 zrychlit metabolismus a spalovat kalorie bez dal\u0161\u00ed n\u00e1mahy. V\u00fdsledkem je sn\u00ed\u017een\u00ed mno\u017estv\u00ed t\u011blesn\u00e9ho tuku a \u0161t\u00edhlej\u0161\u00ed postava. Tato forma cvi\u010den\u00ed tak\u00e9 zlep\u0161uje:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">stav;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">vytrvalost a svalovou s\u00edlu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">\u010dinnost imunitn\u00edho syst\u00e9mu (v\u011bt\u0161\u00ed imunita);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">\u010dinnost kardiovaskul\u00e1rn\u00edho syst\u00e9mu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">kapacita plic;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">odolnost v\u016f\u010di okyselov\u00e1n\u00ed.<\/p>\n<\/li>\n<\/ul>\n<p>Aby tabata p\u0159inesla dostate\u010dn\u00fd u\u017eitek, doporu\u010duje se cvi\u010dit maxim\u00e1ln\u011b 2-3kr\u00e1t t\u00fddn\u011b s p\u0159est\u00e1vkou, aby se t\u011blo zotavilo z extr\u00e9mn\u00edho tr\u00e9ninku.<\/p>\n<h2>Pro koho je tabata vhodn\u00e1?<\/h2>\n<p>Tabata je cvi\u010debn\u00ed syst\u00e9m vhodn\u00fd pro v\u0161echny tr\u00e9novan\u00e9 osoby, kter\u00e9 cht\u011bj\u00ed rychle a efektivn\u011b zlep\u0161it svou kondici.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/Nxs1beoL8RuWA1Va6emCPMdHzcUxWZmfsWZZng8xCYp1JM6u9fEoOnUWNoUVy-RmJEKf4luHzlM2DzsN0W-5lyLgzPPesqO81n9qohQLA5K7sraWbg0JJ93O7NDG0mqWHatdLSr76sv56VadFKq_Bsjmy7DGypdQmmySNLfqMA-nppbvV.tmp_.png\" alt=\"Dva lid\u00e9 pou\u017e\u00edvaj\u00ed veslovac\u00ed trena\u017e\u00e9r v posilovn\u011b\" width=\"816\" height=\"426\" \/><\/p>\n<p>Pro ty, kte\u0159\u00ed s fyzickou aktivitou za\u010d\u00ednaj\u00ed, je dobr\u00e9 za\u010d\u00edt nejprve zdokonalen\u00edm spr\u00e1vn\u00e9 techniky cvi\u010den\u00ed a snahou o celkov\u00e9 zlep\u0161en\u00ed kondice. Pokud se netr\u00e9novan\u00fd \u010dlov\u011bk pust\u00ed do skute\u010dn\u00e9 tabaty, m\u016f\u017ee to m\u00edt za n\u00e1sledek nevolnost nebo dokonce mdloby.<\/p>\n<p>Tabata se nedoporu\u010duje lidem, kte\u0159\u00ed maj\u00ed mimo jin\u00e9: \u0161patnou kondici, vysok\u00fd krevn\u00ed tlak, respira\u010dn\u00ed a kardiovaskul\u00e1rn\u00ed onemocn\u011bn\u00ed, nadv\u00e1hu nebo obezitu, srde\u010dn\u00ed pot\u00ed\u017ee nebo vady. Pokud si nejste jisti, zda je pro v\u00e1s tato forma tr\u00e9ninku vhodn\u00e1, pora\u010fte se se sv\u00fdm l\u00e9ka\u0159em.<\/p>\n<h2>Tr\u00e9nink Tabata: uk\u00e1zkov\u00fd cvi\u010debn\u00ed pl\u00e1n<\/h2>\n<p>V souladu s tabatou se zam\u011b\u0159te na v\u00edcekloubov\u00e9 cviky, kter\u00e9 zapojuj\u00ed velk\u00e9 svalov\u00e9 skupiny. Krom\u011b v\u00fd\u0161e uveden\u00fdch cvik\u016f m\u016f\u017eete v r\u00e1mci tabaty prov\u00e1d\u011bt:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">boxersk\u00fd b\u011bh;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Nap\u00e1jec\u00ed zved\u00e1ky;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">sk\u00e1kac\u00ed m\u016fstky;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pumpov\u00e1n\u00ed v r\u016fzn\u00fdch variant\u00e1ch: s rukou nad zem\u00ed, na jedn\u00e9 ruce, koso\u010dtverec atd..;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">vysko\u010dit a vst\u00e1t z kleku;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">sprinty;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">in a out d\u0159ep (skoky ve d\u0159epu z \u00fazk\u00e9ho do \u0161irok\u00e9ho postaven\u00ed nohou a zp\u011bt);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">d\u0159ep s v\u00fdskokem;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">\u010f\u00e1belsk\u00fd lis (kombinace burpees a tlak\u016f s \u010dinkou na ramenou p\u0159i n\u00e1vratu);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">\u010dlunkov\u00fd b\u011bh s burpee.<\/p>\n<\/li>\n<\/ul>\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\/prh2wFtrwg7j4mG-7EONTrwycdXZ6CEo6I_wmyhxXNLmmESvQacSHlFZNQ6toOyvJH5NOo2SUNTMS6oQJwJRE8-6jDQ4fKW6-SqNQrh_8caW6cFoSo05xmmb2rM3KerU27kvnGCvhFH_uTdOsyeNX_piw89BKwbYaUcz2q9_GQ-iw7LsU.tmp_.png\" alt=\"\u017dena cvi\u010d\u00edc\u00ed na podlo\u017ece v t\u011blocvi\u010dn\u011b\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\">Tabata pro za\u010d\u00e1te\u010dn\u00edky by m\u011bla prob\u00edhat pod veden\u00edm osobn\u00edho tren\u00e9ra, kter\u00fd p\u0159izp\u016fsob\u00ed cviky va\u0161\u00ed kondici, zajist\u00ed spr\u00e1vnou techniku a udr\u017e\u00ed tempo odpov\u00eddaj\u00edc\u00ed schopnostem cvi\u010dence. Na spr\u00e1vnou tabatu se m\u016f\u017eete p\u0159ipravit i sami, a to tak, \u017ee za\u010dnete s b\u011b\u017en\u00fdm kardio tr\u00e9ninkem. Za\u010dn\u011bte s cvi\u010den\u00edm, p\u0159i kter\u00e9m st\u0159\u00edd\u00e1te chv\u00edle m\u00edrn\u00e9 intenzity s odpo\u010dinkem v pom\u011bru 1:3. Jak se zlep\u0161uje va\u0161e kondice a vytrvalost, prodlu\u017eujte dobu cvi\u010den\u00ed a zkracujte odpo\u010dinek. M\u016f\u017eete nap\u0159\u00edklad kombinovat 1 minutu b\u011bhu na b\u011b\u017eeck\u00e9m p\u00e1su se 3 minutami rychl\u00e9 ch\u016fze nebo 2 minuty j\u00edzdy na kole se st\u0159edn\u00edm odporem se 6 minutami rovnom\u011brn\u00e9ho \u0161lap\u00e1n\u00ed.<\/p>\n<h2>Kolik kalori\u00ed se sp\u00e1l\u00ed b\u011bhem tabaty?<\/h2>\n<p>Podle v\u00fdzkum\u016f m\u00e1 \u010dty\u0159minutov\u00e1 tabata o 60 kcal m\u00e9n\u011b, tj. za jednu minutu sp\u00e1l\u00edte asi 15 kcal. V\u010detn\u011b zah\u0159\u00edvac\u00edch a protahovac\u00edch cvik\u016f sp\u00e1l\u00edte za 15-18 minut 250 a\u017e 300 kcal. Kone\u010dn\u00fd v\u00fdsledek z\u00e1vis\u00ed na individu\u00e1ln\u00edch parametrech, jako je pohlav\u00ed, v\u011bk, v\u00fd\u0161ka, hmotnost, \u00farove\u0148 tr\u00e9novanosti a intenzita cvi\u010den\u00ed. Nezapome\u0148te tak\u00e9, \u017ee vysok\u00e9 spalov\u00e1n\u00ed trv\u00e1 a\u017e 48 hodin po tr\u00e9ninku, co\u017e podle v\u00fdzkum\u016f umo\u017e\u0148uje bez n\u00e1mahy ztratit 150 a\u017e 450 kcal.<\/p>\n<h2>Vybaven\u00ed a p\u0159\u00edslu\u0161enstv\u00ed u\u017eite\u010dn\u00e9 pro tr\u00e9nink tabata<\/h2>\n<p style=\"text-align: start;\">Tabatu lze prov\u00e1d\u011bt nejen s v\u00e1hou vlastn\u00edho t\u011bla, ale tak\u00e9 s dal\u0161\u00edm vybaven\u00edm, jako jsou: \u010dinka, kettlebell, \u010dinky, bojov\u00e9 lano, box, ty\u010d, medicinbal (slam ball, wall ball nebo \u0161vihadlo). Dobr\u00fdm zp\u016fsobem, jak prov\u00e1d\u011bt tabatu, je pou\u017e\u00edvat kardio za\u0159\u00edzen\u00ed, jako je stacion\u00e1rn\u00ed kolo, veslovac\u00ed trena\u017e\u00e9r, vzduchov\u00e9 kolo (air bike) nebo b\u011b\u017eeck\u00fd p\u00e1s.<\/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\/23SoA6lVB9JySc8V4CgXLgeQuyqXJHI6M37mSpvX8bczTui9yIVxAScNnq5uOlinMTQlozL8aOHCJ74Ep7MnS7ggOgyzxhGXarjiG5i_dTNCEXDrBVlIMfAbnNqB2Zmu8tFxghyqvLyPgQ-m3DIqmmIAQvX22KFjn5xAwwGqIQ-nVohH1.tmp_.png\" alt=\"\u017dena cvi\u010d\u00ed s fitness lany v posilovn\u011b\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\">P\u0159\u00edklady tabata cvi\u010den\u00ed s vybaven\u00edm:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">p\u0159\u00edtahy na hrazd\u011b;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">p\u0159eskakov\u00e1n\u00ed;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">thruster (d\u0159ep s \u010dinkou nebo z\u00e1va\u017e\u00edm tla\u010den\u00fdm nad hlavu);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">veslov\u00e1n\u00ed na vesla\u0159sk\u00e9m trena\u017e\u00e9ru;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">j\u00edzda na stacion\u00e1rn\u00edm kole;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">cyklov\u00e1n\u00ed vzduchu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Skok z m\u00edsta;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">houp\u00e1n\u00ed v konvici;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">kruhy s provazy;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">WallBall shot (hod medicinbalem z d\u0159epu nap\u0159\u00edklad na ze\u010f);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">tla\u010den\u00ed san\u00ed.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: start;\">Nezapome\u0148te, \u017ee tabata p\u0159inese po\u017eadovan\u00e9 v\u00fdsledky, pokud budete dodr\u017eovat p\u016fvodn\u00ed protokol t\u00e9to formy cvi\u010den\u00ed.<\/p>\n<p>Zdroje:<\/p>\n<ol class=\"parent-of-p\" start=\"1\">\n<li>\n<p style=\"text-align: start;\">Tabata I., Nischimura K., Kouzaki M., Hirai Y., Ogita F., Miyachi M., Yamamoto K. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2 max.Medicine &amp; Science in Sports &amp; Exercise28(10), 1327-1330.<\/p>\n<\/li>\n<\/ol>\n<ol class=\"parent-of-p\" start=\"2\">\n<li>\n<p style=\"text-align: start;\">https:\/\/pubmed.ncbi.nlm.nih.gov\/8897392\/<\/p>\n<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Tabata je \u010dty\u0159minutov\u00fd tr\u00e9nink s velmi vysokou intenzitou, kter\u00fd zlep\u0161uje aerobn\u00ed a anaerobn\u00ed kapacitu. Zrychluje tak\u00e9 rychlost spalov\u00e1n\u00ed kalori\u00ed a\u017e 48 hodin po cvi\u010den\u00ed, co\u017e zp\u016fsobuje tzv. kysl\u00edkov\u00fd dluh. Co je to Tabata a jak\u00e9 cviky lze v jej\u00edm r\u00e1mci prov\u00e1d\u011bt? Co je tabata? Z \u010deho se tento druh \u0161kolen\u00ed skl\u00e1d\u00e1? Tabata je jedna z [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":553,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[37],"tags":[],"class_list":["post-547","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-posilovna-a-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tabata: co to je? V\u0161e o tr\u00e9ninku tabata: \u00fa\u010dinky a vzorov\u00fd cvi\u010debn\u00ed pl\u00e1n - 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\/tabata-co-to-je-vse-o-treninku-tabata-ucinky-a-vzorovy-cvicebni-plan\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tabata: co to je? V\u0161e o tr\u00e9ninku tabata: \u00fa\u010dinky a vzorov\u00fd cvi\u010debn\u00ed pl\u00e1n - Blog Sportano.cz\" \/>\n<meta property=\"og:description\" content=\"Tabata je \u010dty\u0159minutov\u00fd tr\u00e9nink s velmi vysokou intenzitou, kter\u00fd zlep\u0161uje aerobn\u00ed a anaerobn\u00ed kapacitu. Zrychluje tak\u00e9 rychlost spalov\u00e1n\u00ed kalori\u00ed a\u017e 48 hodin po cvi\u010den\u00ed, co\u017e zp\u016fsobuje tzv. kysl\u00edkov\u00fd dluh. Co je to Tabata a jak\u00e9 cviky lze v jej\u00edm r\u00e1mci prov\u00e1d\u011bt? Co je tabata? Z \u010deho se tento druh \u0161kolen\u00ed skl\u00e1d\u00e1? Tabata je jedna z [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.cz\/blog\/tabata-co-to-je-vse-o-treninku-tabata-ucinky-a-vzorovy-cvicebni-plan\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-08-26T13:47:58+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-23T10:00:42+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/771wsTcMnOXvUXSnJlVRrT3kTydH9LdySTZUTuElLbfC-SLws9U15Hj_yD41p0Ilw5HClkaJf6PmCq9_52WnkaNOCmuRfeRlnC5ofhiMz1nDM0jJpGSw2R7zEDeSAcYpyiX-eOqd106l4FlFYSiCG7eUpPe_L69yBotYHd0GTw-G95Z2C.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=\"7 minut\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Tabata: co to je? V\u0161e o tr\u00e9ninku tabata: \u00fa\u010dinky a vzorov\u00fd cvi\u010debn\u00ed pl\u00e1n - 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\/tabata-co-to-je-vse-o-treninku-tabata-ucinky-a-vzorovy-cvicebni-plan\/","og_locale":"cs_CZ","og_type":"article","og_title":"Tabata: co to je? V\u0161e o tr\u00e9ninku tabata: \u00fa\u010dinky a vzorov\u00fd cvi\u010debn\u00ed pl\u00e1n - Blog Sportano.cz","og_description":"Tabata je \u010dty\u0159minutov\u00fd tr\u00e9nink s velmi vysokou intenzitou, kter\u00fd zlep\u0161uje aerobn\u00ed a anaerobn\u00ed kapacitu. Zrychluje tak\u00e9 rychlost spalov\u00e1n\u00ed kalori\u00ed a\u017e 48 hodin po cvi\u010den\u00ed, co\u017e zp\u016fsobuje tzv. kysl\u00edkov\u00fd dluh. Co je to Tabata a jak\u00e9 cviky lze v jej\u00edm r\u00e1mci prov\u00e1d\u011bt? Co je tabata? 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