{"id":9914,"date":"2020-01-07T22:17:02","date_gmt":"2020-01-07T21:17:02","guid":{"rendered":"https:\/\/schudnihravo.sk\/?p=9914"},"modified":"2020-01-07T22:17:02","modified_gmt":"2020-01-07T21:17:02","slug":"kardio-trening-cvicenie-cviky","status":"publish","type":"post","link":"https:\/\/beta.bluedot.sk\/?p=9914","title":{"rendered":"Kardio cviky: Cvi\u010denie na doma, na chudnutie, pre zdrav\u00e9 srdce a perfektn\u00fa postavu"},"content":{"rendered":"<p><span style=\"font-size: large;\"><strong>Kardio cviky<\/strong> <strong>na doma<\/strong> pre zdrav\u00fd a akt\u00edvny \u017eivotn\u00fd \u0161t\u00fdl? V pr\u00edpade, \u017ee vyzn\u00e1vate akt\u00edvny \u017eivotn\u00fd \u0161t\u00fdl, slovn\u00e9 spojenie <strong>kardio tr\u00e9ning <\/strong>v\u00e1m pravdepodobne nebude cudzie. Toto pomenovanie predstavuje <strong>aer\u00f3bne cviky, resp. cvi\u010denia, ktor\u00e9 ved\u00fa k spa\u013eovaniu tukov.<\/strong> Okrem toho, \u017ee tieto cviky \u00fa\u010dinn\u00e9 na chudnutie, posil\u0148uj\u00fa aj srdce a ved\u00fa k celkov\u00e9mu zlep\u0161ovaniu telesnej kond\u00edcie. O tom, ako by malo vyzera\u0165 kardio cvi\u010denie, ak\u00e9 s\u00fa jeho v\u00fdhody a ak\u00e9 s\u00fa na\u0161e odpor\u00fa\u010dania na kardio cviky na schudnutie na doma, sa m\u00f4\u017eete do\u010d\u00edta\u0165 v nasleduj\u00facich riadkoch.<\/span><\/p>\n<h2><strong>Kardio tr\u00e9ning &#8211; cvi\u010denie pre zdrav\u00e9 srdce<\/strong><\/h2>\n<p>Hlavn\u00fdm cie\u013eom kardio tr\u00e9ningu je s\u00edce <strong>spa\u013eovanie tukov<\/strong> a <strong>chudnutie<\/strong>, no samotn\u00e9 <a href=\"https:\/\/en.wikipedia.org\/wiki\/Aerobic_exercise\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #000000;\">pomenovanie<\/span><\/a> tejto aktivity napoved\u00e1, \u017ee m\u00e1 ove\u013ea hlb\u0161\u00ed v\u00fdznam. Kardio je toti\u017eto skr\u00e1ten\u00fdm tvarom slova kardiovaskul\u00e1rny, \u010do nazna\u010duje, \u017ee m\u00e1 vplyv na to najd\u00f4le\u017eitej\u0161ie, teda na zdravie \u010dloveka. Ako sme teda uviedli u\u017e vy\u0161\u0161ie, kardio cviky ved\u00fa k posil\u0148ovaniu najpodstatnej\u0161ieho svalu v na\u0161om tele \u2013 <strong>srdca<\/strong>. Okrem toho, kardio cvi\u010denie zamestn\u00e1va <strong>ve\u013ek\u00fa svalov\u00fa skupinu<\/strong> a vy\u017eaduje si <strong>pr\u00edjem <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2897694\/\">kysl\u00edka<\/a><\/strong>. Pr\u00e1ve kysl\u00edk sa po\u010das kardio cvikov neust\u00e1le dost\u00e1va do svalov.<\/p>\n<div id=\"attachment_9925\" style=\"width: 980px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-9925\" loading=\"lazy\" class=\"wp-image-9925 size-mio_columns_c1\" src=\"https:\/\/schudnihravo.sk\/wp-content\/uploads\/2020\/01\/O7191R0-970x647.jpg\" alt=\"Kardio cviky vo dvojici\" width=\"970\" height=\"647\" \/><p id=\"caption-attachment-9925\" class=\"wp-caption-text\">Pokia\u013e sa pri behan\u00ed nud\u00edte, zoberte so sebou va\u0161u polovi\u010dku. Zdroj: freepik.com<\/p><\/div>\n<h2><strong>Ako by malo vyzera\u0165 kardio cvi\u010denie?<\/strong><\/h2>\n<p>Prekr\u00e1snou a charakteristickou \u010drtou kardio cvi\u010denia je skuto\u010dnos\u0165, \u017ee ho m\u00f4\u017eete robi\u0165 kdeko\u013evek a m\u00f4\u017ee ma\u0165 nespo\u010detn\u00e9 mno\u017estvo pod\u00f4b. Azda najzn\u00e1mej\u0161ou je <strong>beh<\/strong>, za ktor\u00fdm \u010falej nasleduje <strong>bicyklovanie<\/strong>, <strong>sk\u00e1kanie cez \u0161vihadlo<\/strong>, <strong>kor\u010du\u013eovanie<\/strong>, <strong>aerobik<\/strong>, <strong><a href=\"https:\/\/schudnihravo.sk\/preco-je-plavanie-vhodne-nielen-pre-dospelych-ale-aj-pre-deti\/\" target=\"_blank\" rel=\"noopener noreferrer\">pl\u00e1vanie<\/a><\/strong>, <a href=\"https:\/\/schudnihravo.sk\/lyzovanie-sport-ktory-spaja-prijemne-s-uzitocnym\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>ly\u017eovanie<\/strong><\/a>\u00a0a r\u00f4zne in\u00e9 \u0161portov\u00e9 aktivity, ako napr\u00edklad <strong>futbal<\/strong>, <strong>tenis<\/strong> \u010di <a href=\"https:\/\/schudnihravo.sk\/zmiesane-bojove-umenia-mma-z-pohladu-zeny-a-matky\/\" rel=\"\"><strong>bojov\u00e9 \u0161porty<\/strong><\/a>. Kardio cviky v\u0161ak vo svojich tr\u00e9ningov\u00fdch pl\u00e1noch vyu\u017e\u00edvaj\u00fa aj milovn\u00edci <strong><a href=\"https:\/\/schudnihravo.sk\/crossfit-zdravie-na-prvom-mieste\/\">CrossFitu<\/a><\/strong>. V\u00fdborn\u00fdm pr\u00edkladom je nielen behanie, ale tie\u017e sk\u00e1kanie cez \u0161vihadlo. Pr\u00e1ve beh m\u00f4\u017eete vidie\u0165 aj v promo videu Mat\u00fa\u0161a Ko\u010dara, s ktor\u00fdm sme predned\u00e1vnom spracovali zauj\u00edmav\u00fd dvojit\u00fd <strong><a href=\"https:\/\/schudnihravo.sk\/nina-ladvenicova-a-matus-kocar-trnava-crossfit-games\/\">rozhovor<\/a><\/strong>.<\/p>\n<p style=\"text-align: center;\">[mwvideo url=https:\/\/www.youtube.com\/watch?v=2JpUTI_H1m8 is_saved=1][\/mwvideo]\n<p>&nbsp;<\/p>\n<p>Vo v\u0161eobecnosti m\u00f4\u017eeme za kardio pova\u017eova\u0165 aj ak\u00fako\u013evek <strong>dom\u00e1cu aktivitu<\/strong>, ktor\u00e1 m\u00e1 nepretr\u017eit\u00e9 trvanie aspo\u0148 <strong>10 a\u017e 20 min\u00fat<\/strong> (horn\u00e1 hranica <strong>60 min\u00fat<\/strong>) a tep sa pri nej pohybuje v rozmedz\u00ed <strong>od 50 do 80 % maxim\u00e1lneho srdcov\u00e9ho v\u00fdkonu<\/strong>. Tie ist\u00e9 parametre by mali sp\u013a\u0148a\u0165 aj vy\u0161\u0161ie spom\u00ednan\u00e9 \u0161portov\u00e9 \u010dinnosti. V kontrolovan\u00ed spom\u00ednan\u00fdch \u00fadajov v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 r\u00f4zne \u0161pecializovan\u00e9 aplik\u00e1cie alebo <a href=\"https:\/\/www.najdihodinky.sk\/\">hodinky<\/a>.<\/p>\n<p>V pr\u00edpade z\u00e1ujmu o \u00fabytok telesnej hmotnosti sa odpor\u00fa\u010da vykon\u00e1va\u0165 kardio cvi\u010denia pribli\u017ene <strong>4 a\u017e 5-kr\u00e1t za t\u00fd\u017ede\u0148<\/strong>. Pre v\u0161eobecn\u00e9 zlep\u0161enie telesnej kond\u00edcie a \u010dinnosti srdca s\u00fa optim\u00e1lne <strong>3 dni v t\u00fd\u017edni<\/strong>. Ria\u010fte sa v\u0161ak pravidlom, \u017ee aj jeden de\u0148 je lep\u0161\u00ed ako \u017eiadny.<\/p>\n<div class=\"su-box su-box-style-noise\" id=\"\" style=\"border-color:#cca600;border-radius:2px\"><div class=\"su-box-title\" style=\"background-color:#ffd908;color:#000000;border-top-left-radius:0px;border-top-right-radius:0px\">N\u00e1\u0161 tip<\/div><div class=\"su-box-content su-u-clearfix su-u-trim\" style=\"border-bottom-left-radius:0px;border-bottom-right-radius:0px\">Pokia\u013e zvl\u00e1date va\u0161e kardio hravo \u013eavou zadnou, vysk\u00fa\u0161ajte si jeho n\u00e1ro\u010dnej\u0161iu formu. V\u00fdbornou vo\u013ebou s\u00fa vysoko intenz\u00edvne tr\u00e9ningy <strong>HIIT<\/strong> a <strong>Tabata<\/strong>.<\/div><\/div>\n<p>&nbsp;<\/p>\n<div id=\"attachment_9923\" style=\"width: 1034px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-9923\" loading=\"lazy\" class=\"wp-image-9923 size-large\" src=\"https:\/\/schudnihravo.sk\/wp-content\/uploads\/2020\/01\/coen-van-den-broek-OFyh9TpMyM8-unsplash-1024x682.jpg\" alt=\"Aer\u00f3bne cvi\u010denia\" width=\"1024\" height=\"682\" \/><p id=\"caption-attachment-9923\" class=\"wp-caption-text\">Bicyklovanie je taktie\u017e v\u00fdbornou skupinovou aer\u00f3bnou aktivitou. Zdroj: unsplash.com<\/p><\/div>\n<h2><strong>Typy kardio tr\u00e9ningu<\/strong><\/h2>\n<p>V predo\u0161lej kateg\u00f3rii sme si vymenovali mo\u017en\u00e9 sp\u00f4soby aer\u00f3bnych cvi\u010den\u00ed. V nasleduj\u00facich riadkoch sa podrobnej\u0161ie pozrieme na niektor\u00e9 z nich. Konkr\u00e9tne sme si pre v\u00e1s vybrali <strong>behanie<\/strong>, <strong>bicyklovanie<\/strong>, <strong>sk\u00e1kanie cez \u0161vihadlo\u00a0<\/strong>a <strong>pl\u00e1vanie<\/strong>. V\u0161etky z nich, s v\u00fdnimkou pl\u00e1vania, m\u00f4\u017eete robi\u0165 nielen v posil\u0148ovni, resp. v baz\u00e9ne, ale aj v dom\u00e1com \u010di vonkaj\u0161om prostred\u00ed. Av\u0161ak, v tom najlep\u0161om z\u00e1ujme v\u00e1m odpor\u00fa\u010dame, aby ste sa predt\u00fdm informovali o va\u0161om zdravotnom stave u obvodn\u00e9ho lek\u00e1ra.<\/p>\n<h3><strong>Kardio cviky &#8211; behanie<\/strong><\/h3>\n<p>Behanie patr\u00ed bezpochyby medzi jednu z najob\u013e\u00fabenej\u0161\u00edch a najroz\u0161\u00edrenej\u0161\u00edch aer\u00f3bnych aktiv\u00edt na celom svete. Nevy\u017eaduje si toti\u017eto \u017eiadne \u0161peci\u00e1lne vybavenie, s v\u00fdnimkou <strong>kvalitnej obuvi<\/strong>, a d\u00e1 sa robi\u0165 kedyko\u013evek a kdeko\u013evek. Pokia\u013e m\u00e1te vhodn\u00fa obuv a primeran\u00e9 oble\u010denie, sta\u010d\u00ed v\u00e1m \u013eahk\u00e9 <strong>rozbehanie<\/strong> a <strong>dynamick\u00fd stre\u010ding<\/strong> a m\u00f4\u017eete za\u010da\u0165. Nezab\u00fadajte na <strong>pravideln\u00e9 d\u00fdchanie<\/strong>, <strong>stre\u010ding po dokon\u010den\u00ed<\/strong> <strong>tr\u00e9ningu<\/strong> a <strong>pitn\u00fd re\u017eim pred n\u00edm aj po \u0148om<\/strong>. Dajte si v\u0161ak pozor, aby ste to s n\u00e1ro\u010dnos\u0165ou a intenzitou neprehnali hne\u010f po\u010das prv\u00fdch tr\u00e9ningov, preto\u017ee v\u00e1m to va\u0161e telo nieko\u013ekokr\u00e1t spo\u010d\u00edta. <strong>Za\u010dnite rad\u0161ej z\u013eahka a postupe zvy\u0161ujte \u00farove\u0148<\/strong>. Na druhej strane, behanie nie je t\u00fdm prav\u00fdm orechov\u00fdm pre \u013eud\u00ed s <strong>ve\u013ekou nadv\u00e1hou<\/strong>. M\u00f4\u017ee toti\u017eto nadmerne za\u0165a\u017eova\u0165 ich k\u013aby. S behan\u00edm by mali by\u0165 taktie\u017e opatrn\u00ed \u013eudia, ktor\u00ed trpia <strong>k\u013abov\u00fdmi probl\u00e9mami<\/strong>.<\/p>\n<div id=\"attachment_10015\" style=\"width: 910px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-10015\" loading=\"lazy\" class=\"wp-image-10015 size-full\" src=\"https:\/\/schudnihravo.sk\/wp-content\/uploads\/2020\/01\/tomasz-wozniak-V62UrdknDCA-unsplash-e1578863413553.jpg\" alt=\"Behanie\" width=\"900\" height=\"506\" \/><p id=\"caption-attachment-10015\" class=\"wp-caption-text\">Kvalitn\u00e1 obuv, primeran\u00e9 oble\u010denie a d\u00e1vka odhodlania. Ni\u010d viac k behaniu, resp. na kardio tr\u00e9ning, nepotrebujete. Samozrejme, nezab\u00fadajme na zdrav\u00e9 k\u013aby. Zdroj: unsplash.com<\/p><\/div>\n<h3><strong>Kardio cviky &#8211; bicyklovanie<\/strong><\/h3>\n<p>Pr\u00e1ve pre \u013eud\u00ed, ktor\u00ed trpia ve\u013ekou nadv\u00e1hou alebo k\u013abov\u00fdmi probl\u00e9mami, m\u00f4\u017ee by\u0165 v\u00fdbornou alternat\u00edvou kardio cvi\u010denia bicyklovanie. Je toti\u017eto ove\u013ea <strong>\u0161etrnej\u0161ie ku k\u013abom<\/strong> ako behanie. Ve\u013ekou v\u00fdhodou bicyklovania je jeho pozit\u00edvny vplyv na <strong>zr\u00fdch\u013eovanie metabolizmu<\/strong> a <strong>spa\u013eovanie tukov<\/strong>. Okrem toho nie je n\u00e1ro\u010dn\u00e9 a priaznivo p\u00f4sob\u00ed aj na celkov\u00fa <strong>kond\u00edciu<\/strong>. Navy\u0161e, bicyklovanie je <strong>ide\u00e1lnym sp\u00f4sobom, ako spozn\u00e1va\u0165 kr\u00e1sy bl\u00edzkeho okolia<\/strong>. Av\u0161ak, nez\u013eaknite sa, ak v\u00e1s bude po prv\u00fdch v\u00fdjazdoch <strong>bolie\u0165 zadok<\/strong>. Va\u0161e telo si postupom \u010dasu zvykne na z\u00e1\u0165a\u017e a spom\u00ednan\u00e1 boles\u0165 sa viac nebude objavova\u0165.<\/p>\n<div id=\"attachment_10014\" style=\"width: 1034px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-10014\" loading=\"lazy\" class=\"wp-image-10014 size-large\" src=\"https:\/\/schudnihravo.sk\/wp-content\/uploads\/2020\/01\/obrazok2-1024x683.jpg\" alt=\"Bicyklovanie\" width=\"1024\" height=\"683\" \/><p id=\"caption-attachment-10014\" class=\"wp-caption-text\">Bicyklovanie je fantastick\u00fd sp\u00f4sob, ako spozn\u00e1va\u0165 kr\u00e1sy bl\u00edzkeho okolia. Zdroj: freepik.com<\/p><\/div>\n<h3><strong>Kardio cviky &#8211; sk\u00e1kanie cez \u0161vihadlo<\/strong><\/h3>\n<p>Medzi nesmierne ob\u013e\u00faben\u00e9 kardio cviky na doma, ktor\u00e9 s\u00fa \u00fa\u010dinn\u00e9 na schudnutie, patr\u00ed aj sk\u00e1kanie cez \u0161vihadlo. Podobne ako pri behan\u00ed, aj v tomto pr\u00edpade potrebujete <strong>kvalitn\u00fa obuv<\/strong>, aby ste ochr\u00e1nili va\u0161e k\u013aby. Samozrejme, okrem nej potrebujete aj vhodn\u00e9 \u0161vihadlo, ktor\u00e9 bude zodpoveda\u0165 va\u0161ej v\u00fd\u0161ke. Odborn\u00edci odpor\u00fa\u010daj\u00fa predov\u0161etk\u00fdm rann\u00e9 sk\u00e1kanie cez \u0161vihadlo, preto\u017ee v\u00e1m v\u00fdborne <strong>na\u0161tartuje krvn\u00fd obeh<\/strong> a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2897177\/\"><strong>metabolizmus<\/strong><\/a>. Touto aktivitou, ktor\u00fa si v detstve vysk\u00fa\u0161al sn\u00e1\u010f ka\u017ed\u00fd z n\u00e1s, dok\u00e1\u017eete nielen <a href=\"https:\/\/schudnihravo.sk\/ako-rychlo-schudnut\/\"><strong>schudn\u00fa\u0165<\/strong><\/a>, ale aj <strong>spevni\u0165<\/strong> a <strong>vyformova\u0165 va\u0161u postavu<\/strong>. Taktie\u017e sa odzrkadl\u00ed aj na va\u0161ej <strong>kond\u00edcii<\/strong>, <strong>stabilite<\/strong> a <strong>koordin\u00e1cii<\/strong>. Pri sk\u00e1kan\u00ed cez \u0161vihadlo nezab\u00fadajte na <strong>rovn\u00fd chrb\u00e1t<\/strong> a <strong>hlbok\u00e9 d\u00fdchanie<\/strong>.<\/p>\n<div id=\"attachment_10016\" style=\"width: 1034px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-10016\" loading=\"lazy\" class=\"wp-image-10016 size-large\" src=\"https:\/\/schudnihravo.sk\/wp-content\/uploads\/2020\/01\/6959-1024x683.jpg\" alt=\"Kardio cviky na doma\" width=\"1024\" height=\"683\" \/><p id=\"caption-attachment-10016\" class=\"wp-caption-text\">Sk\u00e1kanie cez \u0161vihadlo patr\u00ed medzi najob\u013e\u00fabenej\u0161ie kardio cvi\u010denia. Sta\u010d\u00ed v\u00e1m k nemu vhodn\u00e1 obuv a kvalitn\u00e9 \u0161vihadlo. Zdroj: freepik.com<\/p><\/div>\n<h3>Kardio cviky &#8211; pl\u00e1vanie<\/h3>\n<p>Zauj\u00edmav\u00fdm sp\u00f4sobom kardio cvi\u010denia je aj pl\u00e1vanie. Jednou z jeho najv\u00e4\u010d\u0161\u00edch v\u00fdhod je, \u017ee pri \u0148om <strong>nepre\u0165a\u017e\u00edte svoje telo<\/strong>, \u010do sa m\u00f4\u017ee \u013eahko sta\u0165 napr\u00edklad pri behan\u00ed. Naopak, po pl\u00e1van\u00ed budete c\u00edti\u0165 <strong>pr\u00edjemn\u00fa \u00fanavu<\/strong> a bezpochyby sa v\u00e1m bude fantasticky spa\u0165. \u010eal\u0161ou z jeho v\u00fdhod je, \u017ee sa pri \u0148om <strong>nespot\u00edte<\/strong> a posl\u00fa\u017ei ako <strong>psychick\u00e9 rozpt\u00fdlenie<\/strong>. Pred za\u010dat\u00edm v\u00e1\u0161ho plaveck\u00e9ho tr\u00e9ningu v\u00e1m odpor\u00fa\u010dame, aby ste nezanedbali \u013eahk\u00fa rozcvi\u010dku a stre\u010ding s d\u00f4razom na ramen\u00e1, z\u00e1p\u00e4stia a nohy.<\/p>\n<div id=\"attachment_10070\" style=\"width: 1034px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-10070\" loading=\"lazy\" class=\"wp-image-10070 size-large\" src=\"https:\/\/schudnihravo.sk\/wp-content\/uploads\/2020\/01\/plavanie-1024x576.jpg\" alt=\"kardio cviky\" width=\"1024\" height=\"576\" \/><p id=\"caption-attachment-10070\" class=\"wp-caption-text\">Pl\u00e1vanie predstavuje zauj\u00edmav\u00fd sp\u00f4sob, ako sa odreagova\u0165 a urobi\u0165 nie\u010do pre svoje zdravie. Foto: freepik.com<\/p><\/div>\n<h2><strong>V\u00fdhody kardio cvi\u010denia<br \/>\n<\/strong><\/h2>\n<p>Z <strong>funk\u010dn\u00e9ho h\u013eadiska<\/strong> m\u00f4\u017eeme za jednu z najv\u00e4\u010d\u0161\u00edch v\u00fdhod kardia pova\u017eova\u0165 vy\u0161\u0161ie spomenut\u00fa skuto\u010dnos\u0165, \u017ee sa d\u00e1 vykon\u00e1va\u0165 hocikde a r\u00f4znou formou. V spojitosti kardio tr\u00e9ningu s <strong>kr\u00e1snym telom<\/strong> nem\u00f4\u017eeme opomen\u00fa\u0165 ani jeho vplyv na \u00fabytok telesnej hmotnosti, teda <strong><a href=\"https:\/\/schudnihravo.sk\/ako-schudnut-z-brucha\/\" target=\"_blank\" rel=\"noopener noreferrer\">chudnutie<\/a><\/strong>, a celkov\u00e9 formovanie tela. Zo <strong>zdravotn\u00e9ho h\u013eadiska<\/strong> vpl\u00fdva predov\u0161etk\u00fdm na posil\u0148ovanie srdca a kond\u00edcie. Av\u0161ak, pozit\u00edvne p\u00f4sob\u00ed aj proti stresu a depresii, \u010do znamen\u00e1, \u017ee sa po vykonanej aktivite c\u00edtime pr\u00edjemnej\u0161ie, m\u00e1me lep\u0161iu n\u00e1ladu a v\u00fdborne sa n\u00e1m sp\u00ed. V kone\u010dnom d\u00f4sledku, kardio tr\u00e9ning pom\u00e1ha aj udr\u017eiava\u0165 mozog v lep\u0161ej kond\u00edcii a zlep\u0161uje s\u00fastredenie a myslenie.<\/p>\n<ul>\n<li>m\u00f4\u017eeme ho vykon\u00e1va\u0165 kdeko\u013evek a r\u00f4znou formou<\/li>\n<li>vedie k spa\u013eovaniu tukov a m\u00e1 vplyv na <strong><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/oby.20145\" target=\"_blank\" rel=\"noopener noreferrer\">chudnutie<\/a><\/strong><\/li>\n<li>pom\u00e1ha k formovaniu postavy<\/li>\n<li>posil\u0148uje \u010dinnos\u0165 srdca a krvn\u00e9ho obehu<\/li>\n<li>zlep\u0161uje celkov\u00fa kond\u00edciu<\/li>\n<li>p\u00f4sob\u00ed proti stresu a depresii<\/li>\n<li>prispieva k lep\u0161ej <strong><a href=\"https:\/\/bjsm.bmj.com\/content\/35\/2\/114.short\" target=\"_blank\" rel=\"noopener noreferrer\">n\u00e1lade<\/a><\/strong> a dobr\u00e9mu <strong><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1389945710002868\" target=\"_blank\" rel=\"noopener noreferrer\">sp\u00e1nku<\/a><\/strong><\/li>\n<li>pom\u00e1ha udr\u017eiava\u0165 mozog v lep\u0161ej kond\u00edcii<\/li>\n<li>zlep\u0161uje s\u00fastredenie a myslenie<\/li>\n<\/ul>\n<div id=\"attachment_9926\" style=\"width: 1034px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-9926\" loading=\"lazy\" class=\"wp-image-9926 size-large\" src=\"https:\/\/schudnihravo.sk\/wp-content\/uploads\/2020\/01\/686-1024x684.jpg\" alt=\"Aer\u00f3bne cvi\u010denia, kardio cviky na doma\" width=\"1024\" height=\"684\" \/><p id=\"caption-attachment-9926\" class=\"wp-caption-text\">Aer\u00f3bne cvi\u010denia m\u00f4\u017eete absolvova\u0165 doma, vonku alebo aj v posil\u0148ovni. <span class=\"s1\">V\u00fdbornou pom\u00f4ckou m\u00f4\u017eu by\u0165 <a href=\"https:\/\/www.insportline.sk\/rotopedy\"><span class=\"s2\">rotopedy<\/span><\/a>, <span class=\"s2\">fitness schody,<\/span> <span class=\"s2\">be\u017eeck\u00e9 p\u00e1sy<\/span>, alebo <span class=\"s2\">steppery<\/span>. <\/span>Foto: freepik.com<\/p><\/div>\n<h2><strong>\u010co hovoria na kardio cviky odborn\u00edci a v\u00fdskumy?<\/strong><\/h2>\n<p>Zatia\u013e \u010do v\u00fdhod\u00e1m kardia sme venovali osobitn\u00fa pozornos\u0165 o p\u00e1r riadkov vy\u0161\u0161ie, v t\u00fdch nasleduj\u00facich si posvietime na to, <strong>\u010do hovoria na aer\u00f3bne cvi\u010denia odborn\u00edci a v\u00fdskumy<\/strong>. Vo v\u0161eobecnosti je v\u0161ak zn\u00e1ma existencia nesporn\u00fdch <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/\" target=\"_blank\" rel=\"noopener noreferrer\">d\u00f4kazov<\/a> o tom, \u017ee pravideln\u00e1 fyzick\u00e1 aktivita prispieva k <strong>prevencii nieko\u013ek\u00fdch chronick\u00fdch chor\u00f4b<\/strong> a je spojen\u00e1 so <strong>zn\u00ed\u017een\u00fdm rizikom pred\u010dasnej smrti<\/strong>.<\/p>\n<div id=\"attachment_10071\" style=\"width: 1034px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-10071\" loading=\"lazy\" class=\"wp-image-10071 size-large\" src=\"https:\/\/schudnihravo.sk\/wp-content\/uploads\/2020\/01\/fitsum-admasu-oGv9xIl7DkY-unsplash-1024x682.jpg\" alt=\"Kardio cviky - na doma\" width=\"1024\" height=\"682\" \/><p id=\"caption-attachment-10071\" class=\"wp-caption-text\">Kardio cvi\u010denie je spojen\u00e9 so zna\u010dn\u00fdm zn\u00ed\u017een\u00edm rizika \u00famrtia v d\u00f4sledku <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5331469\/\">kardiovaskul\u00e1rnych chor\u00f4b<\/a>. Foto: unsplash.com<\/p><\/div>\n<h3>V\u00fdskumy<\/h3>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6441819\/\" target=\"_blank\" rel=\"noopener noreferrer\">V\u00fdskum<\/a>, ktor\u00e9ho sa z\u00fa\u010dastnila vzorka 60 \u013eud\u00ed vo veku 40 a\u017e 55 rokov, priniesol zistenia, \u017ee aer\u00f3bne cvi\u010denia maj\u00fa pozit\u00edvny vplyv na <strong>sebavedomie<\/strong>, <strong>du\u0161evn\u00e9 zdravie<\/strong>, <strong>\u00fazkos\u0165<\/strong> a <strong>nespavos\u0165<\/strong>. In\u00e1 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/2062750\">\u0161t\u00fadia<\/a> hovor\u00ed o tom, \u017ee probl\u00e9my spojen\u00e9 s kardio cvi\u010deniami s\u00fa minim\u00e1lne v porovnan\u00ed s jeho v\u00fdhodami. V pr\u00edpade tohto tvrdenia sa opiera o skuto\u010dnosti, ak\u00fdmi s\u00fa v\u00fdznamn\u00e9 <strong>kardiovaskul\u00e1rne pr\u00ednosy<\/strong> aer\u00f3bnych cvi\u010den\u00ed a ich <strong>pozit\u00edvne \u00fa\u010dinky na hladinu lipidov v krvi<\/strong> a <strong>krvn\u00fd tlak<\/strong>. Okrem toho maj\u00fa svoje miesto aj v <strong>tehotenstve<\/strong>, v <strong>starobe<\/strong>, v <strong>programoch na chudnutie<\/strong> \u010di v <strong>lie\u010dbe cukrovky<\/strong>.<\/p>\n<p>Zauj\u00edmav\u00e9 zistenia poskytuje aj d\u00e1vnej\u0161\u00ed <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4131752\/\">v\u00fdskum <\/a>z roku 2014, ktor\u00e9ho sa z\u00fa\u010dastnilo 55 137 \u013eud\u00ed s priemern\u00fdm vekom 44 rokov. Kompetentn\u00e9 osoby pri\u0161li na z\u00e1klade jeho v\u00fdsledkov k z\u00e1veru, \u017ee aspo\u0148 <strong>5 a\u017e 10 min\u00fat behania denne je spojen\u00e9 so zna\u010dn\u00fdm zn\u00ed\u017een\u00edm rizika \u00famrtia v d\u00f4sledku kardiovaskul\u00e1rnych chor\u00f4b<\/strong>. Podobn\u00e9 \u0161t\u00fadie m\u00f4\u017eu motivova\u0165 aj zdrav\u00fdch sedav\u00fdch \u013eud\u00ed, aby sa z prevent\u00edvneho h\u013eadiska venovali pohybov\u00fdm aktivit\u00e1m.<\/p>\n<div id=\"attachment_10013\" style=\"width: 1034px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-10013\" loading=\"lazy\" class=\"wp-image-10013 size-large\" src=\"https:\/\/schudnihravo.sk\/wp-content\/uploads\/2020\/01\/obrazok1-1024x682.png\" alt=\"aer\u00f3bne cvi\u010denia\" width=\"1024\" height=\"682\" \/><p id=\"caption-attachment-10013\" class=\"wp-caption-text\">Aer\u00f3bne cvi\u010denia maj\u00fa v\u00fdznamn\u00e9 kardiovaskul\u00e1rne pr\u00ednosy a predstavuj\u00fa \u00fa\u010dinn\u00fa prevenciu nieko\u013ek\u00fdch chronick\u00fdch chor\u00f4b. Foto: freepik.com<\/p><\/div>\n<p>V ka\u017edom pr\u00edpade, viacer\u00e9 v\u00fdskumy sa zhoduj\u00fa na tom, \u017ee kardio cvi\u010denie, resp. aer\u00f3bne cvi\u010denia, maj\u00fa <strong>pozit\u00edvnu s\u00favislos\u0165<\/strong> so zlep\u0161ovan\u00edm zdravotn\u00e9ho stavu v pr\u00edpade <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5329739\/\" target=\"_blank\" rel=\"noopener noreferrer\">kardiovaskul\u00e1rnych ochoren\u00ed<\/a>. Koniec koncov, kardio cviky odpor\u00fa\u010da aj <a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/aha-recs-for-physical-activity-in-adults#.Ww_HpWaZOi4\" target=\"_blank\" rel=\"noopener noreferrer\">American Heart Association<\/a>, preto\u017ee podobn\u00fd tr\u00e9ning <strong>posil\u0148uje srdce<\/strong> a pom\u00e1ha mu efekt\u00edvnej\u0161ie <strong>pumpova\u0165 krv do tela<\/strong>.<\/p>\n<h2>Kardio cviky na doma<\/h2>\n<p>O tom, \u017ee kardio <a href=\"https:\/\/schudnihravo.sk\/cviky-po-sviatkoch\/\">cviky<\/a> na doma s\u00fa v\u00fdbornou a univerz\u00e1lnou pohybovou aktivitou pre <a href=\"https:\/\/schudnihravo.sk\/vyvazena-strava-potraviny-pre-zdrave-srdce\/\" rel=\"\">zdrav\u00e9 srdce<\/a>, sa presved\u010d\u00edte v prilo\u017eenom videu. Zdroj: <a href=\"https:\/\/www.youtube.com\/channel\/UCiP6wD_tYlYLYh3agzbByWQ\">FitnessBlender<\/a><\/p>\n<p style=\"text-align: center;\">[mwvideo url=https:\/\/www.youtube.com\/watch?v=qWy_aOlB45Y is_saved=1][\/mwvideo]\n<p>&nbsp;<\/p>\n<div class=\"su-box su-box-style-noise\" id=\"\" style=\"border-color:#cca600;border-radius:2px\"><div class=\"su-box-title\" style=\"background-color:#ffd908;color:#000000;border-top-left-radius:0px;border-top-right-radius:0px\">Odpor\u00fa\u010danie na z\u00e1ver<\/div><div class=\"su-box-content su-u-clearfix su-u-trim\" style=\"border-bottom-left-radius:0px;border-bottom-right-radius:0px\">Nie je pravdou, \u017ee pokia\u013e nem\u00e1te z\u00e1ujem o chudnutie alebo celkov\u00e9 zlep\u0161enie telesnej kond\u00edcie, tak pre v\u00e1s nie je kardio <a href=\"https:\/\/schudnihravo.sk\/som-trening-cvicenie\/\">tr\u00e9ning<\/a> t\u00fdm prav\u00fdm orechov\u00fdm. Pr\u00e1ve naopak! Kardio cvi\u010denie sa odpor\u00fa\u010da v\u0161etk\u00fdm, ktor\u00ed sa chc\u00fa c\u00edti\u0165 v\u00fdborne a radi by tak prispeli ku kvalite svojho \u017eivota. Ve\u010f pre\u010do by ho inak vykon\u00e1vali aj \u0161portovci popri <a href=\"https:\/\/schudnihravo.sk\/cvicenie-s-vlastnou-vahou\/\" target=\"_blank\" rel=\"noopener noreferrer\">posil\u0148ovan\u00ed<\/a>, CrossFite \u010di in\u00fdch \u0161portov\u00fdch aktivit\u00e1ch?<\/div><\/div>\n<h3><strong><a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a22995307\/cardio-exercises\/\" target=\"_blank\" rel=\"noopener noreferrer\">Tipy na osved\u010den\u00e9 kardio cviky<\/a><\/strong><\/h3>\n<p><strong>Zdroj fotografi\u00ed<\/strong>: freepik.com a unsplash.com<\/p>\n<p>&nbsp;<\/p>\n[content id=7488][\/content]\n","protected":false},"excerpt":{"rendered":"<p>Kardio cviky na doma pre zdrav\u00fd a akt\u00edvny \u017eivotn\u00fd \u0161t\u00fdl? V pr\u00edpade, \u017ee vyzn\u00e1vate akt\u00edvny \u017eivotn\u00fd \u0161t\u00fdl, slovn\u00e9 spojenie kardio tr\u00e9ning v\u00e1m pravdepodobne nebude cudzie. Toto pomenovanie predstavuje aer\u00f3bne cviky, resp. cvi\u010denia, ktor\u00e9 ved\u00fa k spa\u013eovaniu tukov. Okrem toho, \u017ee tieto cviky \u00fa\u010dinn\u00e9 na chudnutie, posil\u0148uj\u00fa aj srdce a ved\u00fa k celkov\u00e9mu zlep\u0161ovaniu telesnej kond\u00edcie. [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":9924,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[80,179],"tags":[971,972,973,974,79,975,976,977,978,979,172,980,981,982,983,984,985,986,987,988,989,990,255,991,992,993],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kardio cviky | Cvi\u010denie na doma a na chudnutie - schudnihravo.sk<\/title>\n<meta name=\"description\" content=\"Kardio cviky, resp. aer\u00f3bne cvi\u010denia, predstavuj\u00fa tr\u00e9ning na spa\u013eovanie tukov a posil\u0148ovanie srdca. - Kardio cviky na doma - schudnihravo.sk\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/schudnihravo.sk\/kardio-trening-cvicenie-cviky\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kardio cviky | Cvi\u010denie na doma a na chudnutie - schudnihravo.sk\" \/>\n<meta property=\"og:description\" content=\"Kardio tr\u00e9ning predstavuje aer\u00f3bne cviky, cvi\u010denia, resp. aktivity, ktor\u00e9 ved\u00fa k spa\u013eovaniu tukov a posil\u0148ovaniu srdca.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/schudnihravo.sk\/kardio-trening-cvicenie-cviky\/\" \/>\n<meta property=\"og:site_name\" content=\"Top Of The World\" \/>\n<meta property=\"article:published_time\" content=\"2020-01-07T21:17:02+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mgr. 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