{"id":814,"date":"2024-04-18T12:01:02","date_gmt":"2024-04-18T12:01:02","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=814"},"modified":"2025-08-08T11:43:33","modified_gmt":"2025-08-08T11:43:33","slug":"hiit-co-je-to-za-trening-kolko-kalorii-sa-pri-nom-spali-vzorovy-cvicebny-plan-ucinky-kontraindikacie","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/hiit-co-je-to-za-trening-kolko-kalorii-sa-pri-nom-spali-vzorovy-cvicebny-plan-ucinky-kontraindikacie\/","title":{"rendered":"HIIT: \u010do je to za tr\u00e9ning, ko\u013eko kal\u00f3ri\u00ed sa pri \u0148om sp\u00e1li? Vzorov\u00fd cvi\u010debn\u00fd pl\u00e1n, \u00fa\u010dinky, kontraindik\u00e1cie"},"content":{"rendered":"

HIIT je vysokointenz\u00edvny intervalov\u00fd tr\u00e9ning, ktor\u00fd je \u00fa\u010dinn\u00fdm sp\u00f4sobom redukcie telesn\u00e9ho tuku. Po tomto type tr\u00e9ningu sa v\u00e1\u0161 metabolizmus na\u0161tartuje na 48 hod\u00edn. \u010co je to HIIT, ako dlho by mal trva\u0165, ako \u010dasto ho m\u00f4\u017eete vykon\u00e1va\u0165 a ko\u013eko kal\u00f3ri\u00ed zvy\u010dajne sp\u00e1lite po\u010das jedn\u00e9ho tr\u00e9ningu? <\/strong><\/p>\n

HIIT: o ak\u00fd druh tr\u00e9ningu ide? Defin\u00edcia a z\u00e1sady<\/h2>\n

HIIT je skratka pre Intervalov\u00fd tr\u00e9ning vysokej intenzity,<\/strong> alebo vysoko intenz\u00edvny intervalov\u00fd tr\u00e9ning. P\u00f4vodne bol vyvinut\u00fd pre potreby profesion\u00e1lnych \u0161portovcov ako doplnok ich s\u00fa\u0165a\u017en\u00e9ho pr\u00edpravn\u00e9ho cyklu a na zlep\u0161enie vytrvalosti. Jeho vysok\u00e1 \u00fa\u010dinnos\u0165 pri zni\u017eovan\u00ed telesn\u00e9ho tuku, rozmanitos\u0165 cvi\u010den\u00ed a kr\u00e1tke trvanie intervalov ho v\u0161ak urobili popul\u00e1rnym medzi amat\u00e9rmi pohybovej pr\u00edpravy v telocvi\u010dniach a fitnes kluboch.<\/p>\n

Tr\u00e9ning HIIT je striedanie anaer\u00f3bnej (anaer\u00f3bnej) pr\u00e1ce na \u00farovni 75-90 % maxim\u00e1lnej srdcovej frekvencie<\/strong> (najjednoduch\u0161ie sa vypo\u010d\u00edta pod\u013ea vzorca HRmax = 220 – vek) a aer\u00f3bna (aer\u00f3bna) f\u00e1za strednej intenzity (50-60 % HRmax). Intenz\u00edvna f\u00e1za by mala trva\u0165 15 sek\u00fand a mierne tempo 30-60 sek\u00fand. \u010c\u00edm ste tr\u00e9novanej\u0161\u00ed, t\u00fdm viac m\u00f4\u017eete tieto pomery meni\u0165, napr. zachova\u0165 rovnak\u00e9 trvanie vysokej intenzity a pokojnej\u0161ej n\u00e1mahy (15:15 sek\u00fand).<\/p>\n

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

Ak\u00e9 \u00fa\u010dinky m\u00e1 tr\u00e9ning HIIT?<\/h2>\n

\u0160t\u00edhlej\u0161ia postava, menej k\u00edl, v\u00e4\u010d\u0161ia svalov\u00e1 sila a lep\u0161ia aer\u00f3bna kapacita s\u00fa len niektor\u00e9 z rozsiahleho zoznamu v\u00fdhod, ktor\u00e9 prin\u00e1\u0161a systematick\u00e9 intervaly HIIT.<\/p>\n

Spa\u013eovanie tukov<\/h3>\n

Intenz\u00edvne \u00fasilie<\/strong> vykonan\u00e9 v kr\u00e1tkom \u010dase a anaer\u00f3bne ho potom nech\u00e1 r\u00e1s\u0165 EPOC (nadmern\u00e1 spotreba kysl\u00edka po cvi\u010den\u00ed))<\/strong> prostredn\u00edctvom ktor\u00e9ho doch\u00e1dza k zv\u00fd\u0161en\u00e9mu spa\u013eovaniu kal\u00f3ri\u00ed po\u010das nieko\u013ek\u00fdch hod\u00edn alebo dokonca po\u010das dvoch dn\u00ed. Je to sp\u00f4soben\u00e9 aj t\u00fdm, \u017ee HIIT telo tvrdo vyvedie z rovnov\u00e1hy a po skon\u010den\u00ed n\u00e1ro\u010dn\u00e9ho cvi\u010denia spotrebuje viac energie na n\u00e1vrat k norm\u00e1lnemu fungovaniu, t. j. okrem in\u00e9ho na vyrovnanie kysl\u00edkov\u00e9ho dlhu alebo odstr\u00e1nenie kyseliny mlie\u010dnej zo svalov). Jednoducho povedan\u00e9, k\u00fdm odpo\u010d\u00edvate, telo spa\u013euje nahromaden\u00e9 tukov\u00e9 z\u00e1soby. \u010c\u00edm je tr\u00e9ning n\u00e1ro\u010dnej\u0161\u00ed, t\u00fdm m\u00e1 EPOC zvy\u010dajne vy\u0161\u0161iu hodnotu, a to znamen\u00e1 lep\u0161ie spa\u013eovanie tukov.<\/p>\n

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

Zaraden\u00edm intervalov do tr\u00e9ningov\u00e9ho pl\u00e1nu zlep\u0161\u00edte aer\u00f3bna kapacita<\/strong>, ako aj anaer\u00f3bny t\u00fdm, \u017ee zvy\u0161uje va\u0161u toleranciu vo\u010di r\u00f4znym typom n\u00e1mahy. T\u00fdm sa zlep\u0161\u00ed va\u0161a kond\u00edcia a vytrvalos\u0165, \u010do znamen\u00e1, \u017ee sa budete menej unavova\u0165.<\/p>\n

Zlep\u0161enie srdcov\u00e9ho a obehov\u00e9ho syst\u00e9mu<\/h3>\n

\u0160kolen\u00edm na vysokej \u00farovni kysl\u00edkov\u00fd strop<\/strong> (skratka pre VO2max alebo maxim\u00e1lnu aer\u00f3bnu kapacitu), doch\u00e1dza k zlep\u0161eniu tohto ukazovate\u013ea, \u010do sa prejavuje v lep\u0161ej funkcii srdca a krvn\u00e9ho obehu. To sa n\u00e1sledne premieta do ni\u017e\u0161ieho rizika kardiovaskul\u00e1rnych ochoren\u00ed, preto\u017ee zni\u017eujete krvn\u00fd tlak a va\u0161e cievy s\u00fa pru\u017enej\u0161ie. Okrem toho HIIT pom\u00e1ha zni\u017eova\u0165 hladinu zl\u00e9ho cholesterolu (LDL), \u010do zni\u017euje riziko ateroskler\u00f3zy.<\/p>\n

Rast svalov\u00e9ho tkaniva<\/h3>\n

Kr\u00e1tke trvanie intervalov\u00e9ho tr\u00e9ningu typu HIIT zabezpe\u010duje, \u017ee svaly nie s\u00fa katabolizovan\u00e9, ale naopak, \u017ee sa posil\u0148uj\u00fa. Aby ste v\u0161ak z\u00edskali viac svalov\u00e1 hmota<\/strong>, je nevyhnutn\u00e9 dop\u013a\u0148a\u0165 intervaly silov\u00fdm tr\u00e9ningom a dba\u0165 na vyv\u00e1\u017een\u00fa stravu bohat\u00fa na bielkoviny a udr\u017eiava\u0165 kalorick\u00fd nadbytok. Va\u0161e denn\u00fd pr\u00edjem kal\u00f3ri\u00ed<\/strong> by mal by\u0165 spo\u010diatku o 10 % vy\u0161\u0161\u00ed ako pri PPM, t. j. pri baz\u00e1lnom metabolizme.<\/p>\n

Zv\u00fd\u0161enie mno\u017estva r\u00fdchlo sa zmr\u0161\u0165uj\u00facich vl\u00e1kien<\/h3>\n

Po\u010das intervalov sa aktivuj\u00fa r\u00fdchle vl\u00e1kna, ktor\u00e9 s\u00fa zodpovedn\u00e9 za silu a reakcie tela. Systematick\u00fd tr\u00e9ning HIIT<\/strong> podporuje zv\u00fd\u0161enie po\u010dtu t\u00fdchto vl\u00e1kien, \u010do sa okrem in\u00e9ho prejavuje v n\u00e1raste svalovej hmoty, udr\u017ean\u00ed primeranej sily a psychofyzick\u00e9ho zdravia alebo zlep\u0161en\u00ed obratnosti a r\u00fdchlosti.<\/p>\n

\"Osoba<\/p>\n

Tr\u00e9ning HIIT: komu sa toto cvi\u010denie odpor\u00fa\u010da?<\/h2>\n

Intervaly<\/strong> sa odpor\u00fa\u010da pre tr\u00e9novan\u00fdch \u013eud\u00ed, ktor\u00ed pravidelne cvi\u010dia a h\u013eadaj\u00fa rozmanitos\u0165 vo svojom tr\u00e9ningovom pl\u00e1ne. Uplatn\u00ed sa, ak chcete zn\u00ed\u017ei\u0165 mno\u017estvo telesn\u00e9ho tuku, podpori\u0165 proces naberania svalovej hmoty, z\u00edska\u0165 obratnos\u0165 a r\u00fdchlos\u0165 alebo chcete zlep\u0161i\u0165 vytrvalos\u0165 a kapacitu. M\u00f4\u017eu ho pou\u017e\u00edva\u0165 za\u010diato\u010dn\u00edci aj kaskad\u00e9ri<\/strong>, preto\u017ee je \u013eahk\u00e9 prisp\u00f4sobi\u0165 typ cvi\u010denia a rozsah n\u00e1mahy individu\u00e1lnym potreb\u00e1m a schopnostiam.<\/p>\n

HIIT – kontraindik\u00e1cie cvi\u010denia<\/h2>\n

Jednou z kontraindik\u00e1ci\u00ed tr\u00e9ningu HIIT s\u00fa probl\u00e9my s d\u00fdchac\u00edm syst\u00e9mom (napr. astma) alebo obehov\u00fdm syst\u00e9mom (napr. hypertenzia). Cvi\u010denie s takouto vysokou intenzitou sa neodpor\u00fa\u010da \u013eu\u010fom so slabou kond\u00edciou a d\u00fdchacou kapacitou, na za\u010diatku ich dobrodru\u017estva so \u0161portom, ob\u00e9znym, seniorom a tehotn\u00fdm \u017een\u00e1m. Intervaly by nemali vyu\u017e\u00edva\u0165 osoby, ktor\u00e9 sa vracaj\u00fa po dlh\u0161ej prest\u00e1vke v pohybovej aktivite sp\u00f4sobenej napr\u00edklad zranen\u00edm, \u00farazom alebo nehodou, ani osoby s probl\u00e9mami s chrbticou, ochoren\u00edm platni\u010diek alebo reumatizmom. Tr\u00e9ningy typu HIIT nevykon\u00e1vajte, ak v\u00e1s bolia kolen\u00e1 alebo bedr\u00e1 – m\u00f4\u017eete si zhor\u0161i\u0165 probl\u00e9m alebo po\u0161kodi\u0165 oslaben\u00fa \u010das\u0165 tela.<\/p>\n

Tr\u00e9ning HIIT: vzorov\u00fd tr\u00e9ningov\u00fd pl\u00e1n<\/h2>\n

Ak ste na za\u010diatku svojho intervalov\u00e9ho tr\u00e9ningu, dodr\u017eiavajte pravidlo 15 sek\u00fand tvrdej n\u00e1mahy za 60 sek\u00fand pokojnej\u0161ej aktivity. Kliky striedajte so svi\u017enou ch\u00f4dzou, skoky na ly\u017eiach s klusan\u00edm, sk\u00e1kanie cez \u0161vihadlo s ch\u00f4dzou, jazdu na stacion\u00e1rny bicykel<\/a> R\u00f4zne z\u00e1\u0165a\u017ee, r\u00fdchle st\u00fapanie do schodov (ka\u017ed\u00fd druh\u00fd krok) a pomal\u00e9 zostupovanie zo schodov, drepy s v\u00fdskokom a ch\u00f4dzou, poskoky s behom, kliky s plankom at\u010f.<\/p>\n

\"\u0160portovci<\/p>\n

M\u00e1te u\u017e dostatok sk\u00fasenost\u00ed s tr\u00e9ningom? Pou\u017eite pomery 15:45, 15:30<\/strong> alebo dokonca 15:15 sek\u00fand<\/strong>. M\u00f4\u017eete si vymeni\u0165 kardio cvi\u010denie<\/strong> na silu a pou\u017e\u00edvanie vo\u013en\u00fdch v\u00e1h, ako s\u00fa \u010dinky<\/a>,\u00a0kettlebell, TRX bandy, medicinbaly alebo bojov\u00e9 lano, pr\u00edpadne kardio vybavenie, ako je napr\u00edklad airbike. Kombinujte drep s \u010dinkou s burpees, tlak so \u0161vihom pomocou kettlebell, drep s jednou nohou na TRX (zbra\u0148) s behom, podporn\u00fd beh s klasick\u00fdm plankom.<\/p>\n

Tr\u00e9ning HIIT m\u00f4\u017eete vykon\u00e1va\u0165 doma s vlastnou v\u00e1hou tela aj s \u010fal\u0161\u00edm vybaven\u00edm, napr\u00edklad stacion\u00e1rnym bicyklom, orbitrek<\/a>, stepper, \u0161vihadlo, bradl\u00e1 alebo hrazda.<\/p>\n

HIIT: ako dlho by mal trva\u0165 a ako \u010dasto sa m\u00f4\u017ee vykon\u00e1va\u0165?<\/h2>\n

Cel\u00fd tr\u00e9ning HIIT by mal trva\u0165 maxim\u00e1lne 25-30 min\u00fat a mal by zah\u0155\u0148a\u0165 zahriatie, z\u00e1kladn\u00fa \u010das\u0165, ochladenie a stre\u010ding..<\/strong> Medzi tr\u00e9ningami HIIT dodr\u017eujte aspo\u0148 jednod\u0148ov\u00fd odstup, aby ste telu poskytli \u010das na regener\u00e1cia<\/strong>. Pr\u00edli\u0161 \u010dast\u00e9 intervaly sp\u00f4sobuj\u00fa pre\u0165a\u017eenie, ktor\u00e9 m\u00f4\u017ee vies\u0165 k pretr\u00e9novaniu alebo zraneniu. Vykon\u00e1vajte HIIT na maximum 3-kr\u00e1t t\u00fd\u017edenne<\/strong>.<\/p>\n

Ko\u013eko kal\u00f3ri\u00ed sa sp\u00e1li po\u010das cvi\u010denia HIIT?<\/h2>\n

V\u010faka nepretr\u017eitej n\u00e1mahe a aer\u00f3bnemu dlhu je HIIT jedn\u00fdm z najlep\u0161\u00edch sp\u00f4sobov, ako sp\u00e1li\u0165 ve\u013ea kal\u00f3ri\u00ed nielen po\u010das cvi\u010denia, ale aj po \u0148om. Za 30 min\u00fat intenz\u00edvneho cvi\u010denia m\u00f4\u017eete sp\u00e1li\u0165 od 300 do 1 000 kcal<\/strong>. V\u00fdsledok z\u00e1vis\u00ed od viacer\u00fdch faktorov vr\u00e1tane: pohlavia, veku, hmotnosti, \u00farovne tr\u00e9ningu a intenzity \u00fasilia. Pam\u00e4tajte, \u017ee pri tomto type tr\u00e9ningu je najd\u00f4le\u017eitej\u0161\u00edm faktorom intenzita, nie d\u013a\u017eka trvania.<\/p>\n","protected":false},"excerpt":{"rendered":"

HIIT je vysokointenz\u00edvny intervalov\u00fd tr\u00e9ning, ktor\u00fd je \u00fa\u010dinn\u00fdm sp\u00f4sobom redukcie telesn\u00e9ho tuku. Po tomto type tr\u00e9ningu sa v\u00e1\u0161 metabolizmus na\u0161tartuje na 48 hod\u00edn. \u010co je to HIIT, ako dlho by mal trva\u0165, ako \u010dasto ho m\u00f4\u017eete vykon\u00e1va\u0165 a ko\u013eko kal\u00f3ri\u00ed zvy\u010dajne sp\u00e1lite po\u010das jedn\u00e9ho tr\u00e9ningu? HIIT: o ak\u00fd druh tr\u00e9ningu ide? Defin\u00edcia a z\u00e1sady HIIT […]<\/p>\n","protected":false},"author":7,"featured_media":825,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27],"tags":[],"class_list":["post-814","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-a-posilnovna"],"acf":[],"yoast_head":"\nHIIT: \u010do je to za tr\u00e9ning, ko\u013eko kal\u00f3ri\u00ed sa pri \u0148om sp\u00e1li? Vzorov\u00fd cvi\u010debn\u00fd pl\u00e1n, \u00fa\u010dinky, kontraindik\u00e1cie - sportano.sk<\/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.sk\/blog\/hiit-co-je-to-za-trening-kolko-kalorii-sa-pri-nom-spali-vzorovy-cvicebny-plan-ucinky-kontraindikacie\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HIIT: \u010do je to za tr\u00e9ning, ko\u013eko kal\u00f3ri\u00ed sa pri \u0148om sp\u00e1li? Vzorov\u00fd cvi\u010debn\u00fd pl\u00e1n, \u00fa\u010dinky, kontraindik\u00e1cie - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"HIIT je vysokointenz\u00edvny intervalov\u00fd tr\u00e9ning, ktor\u00fd je \u00fa\u010dinn\u00fdm sp\u00f4sobom redukcie telesn\u00e9ho tuku. Po tomto type tr\u00e9ningu sa v\u00e1\u0161 metabolizmus na\u0161tartuje na 48 hod\u00edn. \u010co je to HIIT, ako dlho by mal trva\u0165, ako \u010dasto ho m\u00f4\u017eete vykon\u00e1va\u0165 a ko\u013eko kal\u00f3ri\u00ed zvy\u010dajne sp\u00e1lite po\u010das jedn\u00e9ho tr\u00e9ningu? HIIT: o ak\u00fd druh tr\u00e9ningu ide? Defin\u00edcia a z\u00e1sady HIIT […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.sk\/blog\/hiit-co-je-to-za-trening-kolko-kalorii-sa-pri-nom-spali-vzorovy-cvicebny-plan-ucinky-kontraindikacie\/\" \/>\n<meta property=\"og:site_name\" content=\"sportano.sk\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-18T12:01:02+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-08T11:43:33+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/4UFwXglnjm7A65tDdhJ2jSOmSZsxFa0SP8NVnI58DHt__3XQmGGh9NcQi9ZHj1St-EY0wRJ3OI5PJt7CMW6F-s3XYAg.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=\"Autor\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sylwia Stwora-Petela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Predpokladan\u00fd \u010das \u010d\u00edtania\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 min\u00fat\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"HIIT: \u010do je to za tr\u00e9ning, ko\u013eko kal\u00f3ri\u00ed sa pri \u0148om sp\u00e1li? Vzorov\u00fd cvi\u010debn\u00fd pl\u00e1n, \u00fa\u010dinky, kontraindik\u00e1cie - sportano.sk","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.sk\/blog\/hiit-co-je-to-za-trening-kolko-kalorii-sa-pri-nom-spali-vzorovy-cvicebny-plan-ucinky-kontraindikacie\/","og_locale":"sk_SK","og_type":"article","og_title":"HIIT: \u010do je to za tr\u00e9ning, ko\u013eko kal\u00f3ri\u00ed sa pri \u0148om sp\u00e1li? Vzorov\u00fd cvi\u010debn\u00fd pl\u00e1n, \u00fa\u010dinky, kontraindik\u00e1cie - sportano.sk","og_description":"HIIT je vysokointenz\u00edvny intervalov\u00fd tr\u00e9ning, ktor\u00fd je \u00fa\u010dinn\u00fdm sp\u00f4sobom redukcie telesn\u00e9ho tuku. Po tomto type tr\u00e9ningu sa v\u00e1\u0161 metabolizmus na\u0161tartuje na 48 hod\u00edn. \u010co je to HIIT, ako dlho by mal trva\u0165, ako \u010dasto ho m\u00f4\u017eete vykon\u00e1va\u0165 a ko\u013eko kal\u00f3ri\u00ed zvy\u010dajne sp\u00e1lite po\u010das jedn\u00e9ho tr\u00e9ningu? HIIT: o ak\u00fd druh tr\u00e9ningu ide? Defin\u00edcia a z\u00e1sady HIIT […]","og_url":"https:\/\/sportano.sk\/blog\/hiit-co-je-to-za-trening-kolko-kalorii-sa-pri-nom-spali-vzorovy-cvicebny-plan-ucinky-kontraindikacie\/","og_site_name":"sportano.sk","article_published_time":"2024-04-18T12:01:02+00:00","article_modified_time":"2025-08-08T11:43:33+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/4UFwXglnjm7A65tDdhJ2jSOmSZsxFa0SP8NVnI58DHt__3XQmGGh9NcQi9ZHj1St-EY0wRJ3OI5PJt7CMW6F-s3XYAg.tmp_.png","type":"image\/png"}],"author":"Sylwia Stwora-Petela","twitter_card":"summary_large_image","twitter_misc":{"Autor":"Sylwia Stwora-Petela","Predpokladan\u00fd \u010das \u010d\u00edtania":"7 min\u00fat"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.sk\/blog\/hiit-co-je-to-za-trening-kolko-kalorii-sa-pri-nom-spali-vzorovy-cvicebny-plan-ucinky-kontraindikacie\/#article","isPartOf":{"@id":"https:\/\/sportano.sk\/blog\/hiit-co-je-to-za-trening-kolko-kalorii-sa-pri-nom-spali-vzorovy-cvicebny-plan-ucinky-kontraindikacie\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.sk\/blog\/#\/schema\/person\/060a066acc5a61519397be367ac285c9"},"headline":"HIIT: \u010do je to za tr\u00e9ning, ko\u013eko kal\u00f3ri\u00ed sa pri \u0148om sp\u00e1li? Vzorov\u00fd cvi\u010debn\u00fd pl\u00e1n, \u00fa\u010dinky, kontraindik\u00e1cie","datePublished":"2024-04-18T12:01:02+00:00","dateModified":"2025-08-08T11:43:33+00:00","mainEntityOfPage":{"@id":"https:\/\/sportano.sk\/blog\/hiit-co-je-to-za-trening-kolko-kalorii-sa-pri-nom-spali-vzorovy-cvicebny-plan-ucinky-kontraindikacie\/"},"wordCount":1337,"commentCount":0,"image":{"@id":"https:\/\/sportano.sk\/blog\/hiit-co-je-to-za-trening-kolko-kalorii-sa-pri-nom-spali-vzorovy-cvicebny-plan-ucinky-kontraindikacie\/#primaryimage"},"thumbnailUrl":"https:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/4UFwXglnjm7A65tDdhJ2jSOmSZsxFa0SP8NVnI58DHt__3XQmGGh9NcQi9ZHj1St-EY0wRJ3OI5PJt7CMW6F-s3XYAg.tmp_.png","articleSection":["Fitness a posil\u0148ov\u0148a"],"inLanguage":"sk-SK","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/sportano.sk\/blog\/hiit-co-je-to-za-trening-kolko-kalorii-sa-pri-nom-spali-vzorovy-cvicebny-plan-ucinky-kontraindikacie\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/sportano.sk\/blog\/hiit-co-je-to-za-trening-kolko-kalorii-sa-pri-nom-spali-vzorovy-cvicebny-plan-ucinky-kontraindikacie\/","url":"https:\/\/sportano.sk\/blog\/hiit-co-je-to-za-trening-kolko-kalorii-sa-pri-nom-spali-vzorovy-cvicebny-plan-ucinky-kontraindikacie\/","name":"HIIT: \u010do je to za tr\u00e9ning, ko\u013eko kal\u00f3ri\u00ed sa pri \u0148om sp\u00e1li? Vzorov\u00fd cvi\u010debn\u00fd pl\u00e1n, \u00fa\u010dinky, kontraindik\u00e1cie - sportano.sk","isPartOf":{"@id":"https:\/\/sportano.sk\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/sportano.sk\/blog\/hiit-co-je-to-za-trening-kolko-kalorii-sa-pri-nom-spali-vzorovy-cvicebny-plan-ucinky-kontraindikacie\/#primaryimage"},"image":{"@id":"https:\/\/sportano.sk\/blog\/hiit-co-je-to-za-trening-kolko-kalorii-sa-pri-nom-spali-vzorovy-cvicebny-plan-ucinky-kontraindikacie\/#primaryimage"},"thumbnailUrl":"https:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/4UFwXglnjm7A65tDdhJ2jSOmSZsxFa0SP8NVnI58DHt__3XQmGGh9NcQi9ZHj1St-EY0wRJ3OI5PJt7CMW6F-s3XYAg.tmp_.png","datePublished":"2024-04-18T12:01:02+00:00","dateModified":"2025-08-08T11:43:33+00:00","author":{"@id":"https:\/\/sportano.sk\/blog\/#\/schema\/person\/060a066acc5a61519397be367ac285c9"},"breadcrumb":{"@id":"https:\/\/sportano.sk\/blog\/hiit-co-je-to-za-trening-kolko-kalorii-sa-pri-nom-spali-vzorovy-cvicebny-plan-ucinky-kontraindikacie\/#breadcrumb"},"inLanguage":"sk-SK","potentialAction":[{"@type":"ReadAction","target":["https:\/\/sportano.sk\/blog\/hiit-co-je-to-za-trening-kolko-kalorii-sa-pri-nom-spali-vzorovy-cvicebny-plan-ucinky-kontraindikacie\/"]}]},{"@type":"ImageObject","inLanguage":"sk-SK","@id":"https:\/\/sportano.sk\/blog\/hiit-co-je-to-za-trening-kolko-kalorii-sa-pri-nom-spali-vzorovy-cvicebny-plan-ucinky-kontraindikacie\/#primaryimage","url":"https:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/4UFwXglnjm7A65tDdhJ2jSOmSZsxFa0SP8NVnI58DHt__3XQmGGh9NcQi9ZHj1St-EY0wRJ3OI5PJt7CMW6F-s3XYAg.tmp_.png","contentUrl":"https:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/4UFwXglnjm7A65tDdhJ2jSOmSZsxFa0SP8NVnI58DHt__3XQmGGh9NcQi9ZHj1St-EY0wRJ3OI5PJt7CMW6F-s3XYAg.tmp_.png","width":816,"height":426,"caption":"Osoba cvi\u010d\u00ed s lanami v telocvi\u010dni, zameran\u00e1 na posilnenie"},{"@type":"BreadcrumbList","@id":"https:\/\/sportano.sk\/blog\/hiit-co-je-to-za-trening-kolko-kalorii-sa-pri-nom-spali-vzorovy-cvicebny-plan-ucinky-kontraindikacie\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/sportano.sk\/blog\/"},{"@type":"ListItem","position":2,"name":"HIIT: \u010do je to za tr\u00e9ning, ko\u013eko kal\u00f3ri\u00ed sa pri \u0148om sp\u00e1li? Vzorov\u00fd cvi\u010debn\u00fd pl\u00e1n, \u00fa\u010dinky, kontraindik\u00e1cie"}]},{"@type":"WebSite","@id":"https:\/\/sportano.sk\/blog\/#website","url":"https:\/\/sportano.sk\/blog\/","name":"sportano.sk","description":"Spletna \u0161portna trgovina","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/sportano.sk\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"sk-SK"},{"@type":"Person","@id":"https:\/\/sportano.sk\/blog\/#\/schema\/person\/060a066acc5a61519397be367ac285c9","name":"Sylwia Stwora-Petela","image":{"@type":"ImageObject","inLanguage":"sk-SK","@id":"https:\/\/sportano.sk\/blog\/#\/schema\/person\/image\/","url":"https:\/\/sportano.sk\/blog\/wp-content\/uploads\/nsl_avatars\/aa4753c7df040a9a64e15d5488156cbd.png","contentUrl":"https:\/\/sportano.sk\/blog\/wp-content\/uploads\/nsl_avatars\/aa4753c7df040a9a64e15d5488156cbd.png","caption":"Sylwia Stwora-Petela"}}]}},"_links":{"self":[{"href":"https:\/\/sportano.sk\/blog\/wp-json\/wp\/v2\/posts\/814","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportano.sk\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportano.sk\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportano.sk\/blog\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/sportano.sk\/blog\/wp-json\/wp\/v2\/comments?post=814"}],"version-history":[{"count":2,"href":"https:\/\/sportano.sk\/blog\/wp-json\/wp\/v2\/posts\/814\/revisions"}],"predecessor-version":[{"id":2149,"href":"https:\/\/sportano.sk\/blog\/wp-json\/wp\/v2\/posts\/814\/revisions\/2149"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportano.sk\/blog\/wp-json\/wp\/v2\/media\/825"}],"wp:attachment":[{"href":"https:\/\/sportano.sk\/blog\/wp-json\/wp\/v2\/media?parent=814"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportano.sk\/blog\/wp-json\/wp\/v2\/categories?post=814"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportano.sk\/blog\/wp-json\/wp\/v2\/tags?post=814"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}