{"id":19109,"date":"2023-04-17T12:03:19","date_gmt":"2023-04-17T12:03:19","guid":{"rendered":"https:\/\/sidelinesports.com\/?p=19109"},"modified":"2023-04-26T17:48:59","modified_gmt":"2023-04-26T17:48:59","slug":"jak-udrzet-kardio-trenink-jednoduchy-s-minutovymi-intervaly","status":"publish","type":"post","link":"https:\/\/sidelinesports.com\/cs\/blog\/jak-udrzet-kardio-trenink-jednoduchy-s-minutovymi-intervaly","title":{"rendered":"Jak udr\u017eet kardio tr\u00e9nink jednoduch\u00fd s minutov\u00fdmi intervaly"},"content":{"rendered":"

Kardio, silov\u00e9 a kondi\u010dn\u00ed tr\u00e9ninky a cvi\u010den\u00ed jsou ned\u00edlnou sou\u010d\u00e1st\u00ed kondice a v\u00fdkonnosti ka\u017ed\u00e9ho sportovce.\u00a0<\/strong><\/p>\n

Bez ohledu na sport, i kdy\u017e n\u011bkte\u0159\u00ed sportovci, nap\u0159\u00edklad profesion\u00e1ln\u00ed b\u011b\u017eci, pot\u0159ebuj\u00ed kardio v\u00edce ne\u017e jin\u00ed, jsou zrychlov\u00e1n\u00ed, udr\u017eov\u00e1n\u00ed maxim\u00e1ln\u00ed rychlosti a zpomalov\u00e1n\u00ed z\u00e1sadn\u00edmi tr\u00e9ninkov\u00fdmi cviky.<\/p>\n

Probl\u00e9mem pro tren\u00e9ry je, \u017ee existuje mnoho p\u0159\u00edstup\u016f ke kardio kondi\u010dn\u00edm cvi\u010den\u00edm, nap\u0159\u00edklad protokol maxim\u00e1ln\u00ed aerobn\u00ed rychlosti (MAS). N\u011bkte\u0159\u00ed tren\u00e9\u0159i pou\u017e\u00edvaj\u00ed v\u00fdsledky kondi\u010dn\u00edch test\u016f (Yo-Yo, b\u011bh na m\u00edli, Bronco atd.) jako z\u00e1klad pro intervalov\u00e9 a distan\u010dn\u00ed \u010dasy.<\/p>\n

Jak v\u0161ak mnoz\u00ed silov\u00ed a kondi\u010dn\u00ed tren\u00e9\u0159i obvykle zjist\u00ed, slo\u017eit\u011bj\u0161\u00ed tr\u00e9ninky nejsou u profesion\u00e1ln\u00edch sportovc\u016f v\u017edy obl\u00edben\u00e9. N\u011bkte\u0159\u00ed se prost\u011b dr\u017e\u00ed toho, co znaj\u00ed. Nebo se m\u00edsto toho pust\u00ed do b\u011bhu na 5 km.<\/p>\n

Jedn\u00edm z nejlep\u0161\u00edch zp\u016fsob\u016f, jak si zachovat jednoduchost, jsou minutov\u00e9 intervaly.<\/p>\n

Co jsou minutov\u00e9 intervaly?\u00a0<\/strong><\/p>\n

V\u011bt\u0161ina tren\u00e9r\u016f a sportovc\u016f zn\u00e1 intervalov\u00fd tr\u00e9nink.<\/p>\n

Intervalov\u00fd tr\u00e9nink „zahrnuje s\u00e9rii vysoce intenzivn\u00edch tr\u00e9nink\u016f prokl\u00e1dan\u00fdch odpo\u010dinkov\u00fdmi nebo \u00falevov\u00fdmi obdob\u00edmi“, p\u0159i\u010dem\u017e n\u011bkter\u00e9 z nejobl\u00edben\u011bj\u0161\u00edch metod jsou zn\u00e1m\u00e9 jako tr\u00e9nink Fartlek, Spin a samoz\u0159ejm\u011b vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink (HIIT).<\/p>\n

Pokud jde o b\u011bh a kardio, existuje \u0159ada dal\u0161\u00edch p\u0159\u00edstup\u016f, zejm\u00e9na mezi \u0161pi\u010dkov\u00fdmi tren\u00e9ry a odborn\u00edky na s\u00edlu a kondici.<\/p>\n

V\u0161echna tato cvi\u010den\u00ed a protokoly maj\u00ed za c\u00edl zlep\u0161it rychlost, v\u00fdkonnost, zrychlen\u00ed a zpomalen\u00ed sportovce.<\/p>\n

Pod\u00edvejme se na t\u0159i nejlep\u0161\u00ed 1minutov\u00e9 intervaly, kter\u00e9 m\u016f\u017eete se sv\u00fdmi sportovci realizovat . . .<\/p>\n

\"\"<\/a><\/p>\n

T\u0159i nejlep\u0161\u00ed 1-minutov\u00e9 intervalov\u00e9 protokoly pro kardio tr\u00e9nink<\/h3>\n

#1: Vysok\u00e1 intenzita, del\u0161\u00ed odpo\u010dinek\u00a0<\/strong><\/p>\n

P\u0159i tomto jednominutov\u00e9m intervalu nechte sportovce 10 sekund pracovat s vysokou intenzitou (maxim\u00e1ln\u00ed \u00fasil\u00ed, rychlost) a pot\u00e9 zb\u00fdvaj\u00edc\u00edch 50 sekund odpo\u010d\u00edvat (anaerobn\u00ed alaktick\u00fd tr\u00e9nink).<\/p>\n

Opakujte tolikr\u00e1t, kolikr\u00e1t chcete, nebo r\u016fzn\u00e9 pot\u0159eby sportovc\u016f v z\u00e1vislosti na tr\u00e9ninkov\u00fdch a kondi\u010dn\u00edch c\u00edlech.<\/p>\n

Nejlep\u0161\u00edm vybaven\u00edm pro kardio cvi\u010den\u00ed jsou posilovny (nebo dom\u00e1c\u00ed kola), proto\u017ee sportovci mohou vyvinout v\u011bt\u0161\u00ed tlak, ne\u017e by mohli b\u011bhat venku nebo na b\u011b\u017eeck\u00e9m p\u00e1su.<\/p>\n\n

#2: Del\u0161\u00ed z\u00e1b\u011bry vysok\u00e9 intenzity\u00a0<\/strong><\/p>\n

Dal\u0161\u00ed minutov\u00fd intervalov\u00fd protokol cvi\u010den\u00ed pro sportovce spo\u010d\u00edv\u00e1 v tom, \u017ee 20 vte\u0159in jedou vysokou intenzitu (maxim\u00e1ln\u00ed \u00fasil\u00ed, rychlost) a zbyl\u00fdch 40 vte\u0159in odpo\u010d\u00edvaj\u00ed (anaerobn\u00ed alaktika). Proto\u017ee se jedn\u00e1 o del\u0161\u00ed d\u00e1vku vysok\u00e9 intenzity, m\u011bla by za\u010d\u00edt vytv\u00e1\u0159et onen ml\u00e9\u010dn\u00fd pocit v noh\u00e1ch.<\/p>\n

Samoz\u0159ejm\u011b opakujte tolikr\u00e1t, kolikr\u00e1t je t\u0159eba. V\u0161e z\u00e1le\u017e\u00ed na tom, zda se jedn\u00e1 o obdob\u00ed v sez\u00f3n\u011b nebo mimo ni a zda byl sportovec ned\u00e1vno zran\u011bn nebo m\u00e1 jin\u00e9 specifick\u00e9 tr\u00e9ninkov\u00e9 po\u017eadavky.<\/p>\n

Nam\u00edsto kola nebo b\u011b\u017eeck\u00e9ho p\u00e1su je v tomto p\u0159\u00edpad\u011b nejlep\u0161\u00ed b\u011bh \u010dlunkov\u00fdm zp\u016fsobem \u23e4 tam a zp\u011bt \u23e4 po dobu 20 sekund.<\/p>\n

Sportovci by to mohli d\u011blat nap\u0159\u00edklad na vzd\u00e1lenost 10 metr\u016f. Je to lep\u0161\u00ed a snaz\u0161\u00ed pro jejich nohy a chodidla ne\u017e sprint po dobu 20 sekund v p\u0159\u00edm\u00e9m sm\u011bru, co\u017e sni\u017euje riziko zran\u011bn\u00ed podkolenn\u00edch \u0161lach.<\/p>\n\n

#3: 50 \/ 50 Vysok\u00e1 intenzita: Odpo\u010dinkov\u00fd split\u00a0<\/strong><\/p>\n

Tento t\u0159et\u00ed p\u0159\u00edstup nen\u00ed tak vysoce intenzivn\u00ed. M\u00edsto toho tr\u00e9nujte sv\u00e9 sportovce, aby 30 sekund vyv\u00edjeli m\u00edrn\u011b intenzivn\u00ed tlak (sp\u00ed\u0161e ne\u017e maxim\u00e1ln\u00ed rychlost) a pot\u00e9 zbyl\u00fdch 30 sekund odpo\u010d\u00edvali.<\/p>\n

Nejlep\u0161\u00edmi mo\u017enostmi pro tento typ tr\u00e9ninku jsou kola nebo \u010dlunkov\u00fd b\u011bh tam a zp\u011bt.<\/p>\n

Vzhledem k tomu, \u017ee se jedn\u00e1 o kardio cvi\u010den\u00ed, p\u0159ich\u00e1zej\u00ed v \u00favahu tak\u00e9 veslovac\u00ed trena\u017e\u00e9ry, a to v z\u00e1vislosti na svalov\u00fdch skupin\u00e1ch, kter\u00e9 chcete tr\u00e9novat.<\/p>\n

Co se t\u00fd\u010de po\u010dtu opakov\u00e1n\u00ed, nejefektivn\u011bj\u0161\u00ed je za\u010d\u00edt s n\u00edzkou intenzitou u nejintenzivn\u011bj\u0161\u00ed verze tohoto protokolu (10 vte\u0159in zapnut\u00ed, 50 vypnut\u00ed) a zvy\u0161ovat (pokud to \u010das dovol\u00ed) po\u010det opakov\u00e1n\u00ed o 1 t\u00fddn\u011b. M\u016f\u017eete tedy za\u010d\u00edt s 10 opakov\u00e1n\u00edmi a ka\u017ed\u00fd t\u00fdden je zvy\u0161ovat.<\/p>\n

V p\u0159\u00edpad\u011b ni\u017e\u0161\u00ed intenzity byste mohli prov\u00e1d\u011bt 10 a\u017e 15 opakov\u00e1n\u00ed najednou a ka\u017ed\u00fd t\u00fdden je odpov\u00eddaj\u00edc\u00edm zp\u016fsobem zvy\u0161ovat.\u00a0 Translated with www.DeepL.com\/Translator (free version)<\/p>\n\n

V\u00fdhody minutov\u00e9ho intervalov\u00e9ho tr\u00e9ninku pro sportovce<\/h3>\n

Jednoduchost:<\/strong> Ka\u017ed\u00fd sportovec bude m\u00edt sv\u016fj telefon (s \u010dasova\u010dem, kter\u00fd si m\u016f\u017ee nastavit) nebo chytr\u00e9 hodinky se stejn\u00fdmi funkcemi. V opa\u010dn\u00e9m p\u0159\u00edpad\u011b m\u00e1 v\u011bt\u0161ina t\u011blocvi\u010den hodiny a tren\u00e9\u0159i, kte\u0159\u00ed tr\u00e9ninky vedou, mohou nastavit stopky. Nen\u00ed d\u016fvod, pro\u010d by se minutov\u00fd intervalov\u00fd tr\u00e9nink nemohl prov\u00e1d\u011bt kdekoli v jak\u00e9mkoli sportovn\u00edm prost\u0159ed\u00ed.<\/p>\n

Vybaven\u00ed:<\/strong> Pro tento \u00fa\u010del se hod\u00ed jak\u00e9koli kardio vybaven\u00ed: b\u011b\u017eeck\u00fd p\u00e1s, kolo, veslovac\u00ed trena\u017e\u00e9r, schodolez a samoz\u0159ejm\u011b b\u011bh bu\u010f venku, nebo uvnit\u0159. Op\u011bt plat\u00ed, \u017ee tento p\u0159\u00edstup je co nejjednodu\u0161\u0161\u00ed a nejsn\u00e1ze provediteln\u00fd.<\/p>\n

Snadn\u00e9 naprogramov\u00e1n\u00ed:<\/strong> Pro ka\u017edou minutu intervalov\u00e9ho tr\u00e9ninku m\u016f\u017eete za\u010d\u00edt s \u010d\u00edslem 10, co\u017e je p\u011bkn\u011b kulat\u00e9 \u010d\u00edslo. Tren\u00e9r\u016fm a sportovc\u016fm se to pak l\u00e9pe pamatuje a v\u011bd\u00ed, \u017ee to maj\u00ed d\u011blat jen 10 minut. Nezapome\u0148te se samoz\u0159ejm\u011b nejprve zah\u0159\u00e1t!<\/p>\n

Nav\u00edc pokud m\u00e1 sportovec mezi jedn\u00edm a druh\u00fdm tr\u00e9ninkem pouze p\u011btiminutov\u00e9 okno, m\u016f\u017ee se do n\u011bj vej\u00edt alespo\u0148 5 opakov\u00e1n\u00ed.<\/p>\n

Douf\u00e1me, \u017ee pro v\u00e1s byl n\u00e1\u0161 \u010dl\u00e1nek o minutov\u00e9m intervalov\u00e9m p\u0159\u00edstupu k tr\u00e9ninku u\u017eite\u010dn\u00fd.<\/p>\n\n

Vyu\u017eil by v\u00e1\u0161 t\u00fdm, klub, ml\u00e1de\u017enick\u00e9 sdru\u017een\u00ed nebo sportovn\u00ed svaz syst\u00e9m XPS a jeho \u0161irokou \u0161k\u00e1lu funkc\u00ed? Pokud se chcete dozv\u011bd\u011bt v\u00edce, kontaktujte spole\u010dnost XPS Network<\/i><\/b><\/a> nebo se je\u0161t\u011b dnes p\u0159ihlaste k bezplatn\u00e9 zku\u0161ebn\u00ed verzi.\u00a0<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Kardio, silov\u00e9 a kondi\u010dn\u00ed tr\u00e9ninky a cvi\u010den\u00ed jsou ned\u00edlnou sou\u010d\u00e1st\u00ed kondice a v\u00fdkonnosti ka\u017ed\u00e9ho sportovce.\u00a0 Bez ohledu na sport, i kdy\u017e n\u011bkte\u0159\u00ed sportovci, nap\u0159\u00edklad profesion\u00e1ln\u00ed b\u011b\u017eci, pot\u0159ebuj\u00ed kardio v\u00edce ne\u017e jin\u00ed, jsou zrychlov\u00e1n\u00ed, udr\u017eov\u00e1n\u00ed maxim\u00e1ln\u00ed rychlosti a zpomalov\u00e1n\u00ed z\u00e1sadn\u00edmi tr\u00e9ninkov\u00fdmi cviky. Probl\u00e9mem pro tren\u00e9ry je, \u017ee existuje mnoho p\u0159\u00edstup\u016f ke kardio kondi\u010dn\u00edm cvi\u010den\u00edm, nap\u0159\u00edklad protokol […]<\/p>\n","protected":false},"author":23,"featured_media":19088,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","footnotes":""},"categories":[179],"tags":[],"class_list":["post-19109","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-novinky"],"acf":[],"_links":{"self":[{"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/posts\/19109","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/users\/23"}],"replies":[{"embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/comments?post=19109"}],"version-history":[{"count":0,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/posts\/19109\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/media\/19088"}],"wp:attachment":[{"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/media?parent=19109"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/categories?post=19109"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sidelinesports.com\/cs\/wp-json\/wp\/v2\/tags?post=19109"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}