{"id":816,"date":"2024-04-18T12:09:58","date_gmt":"2024-04-18T12:09:58","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=816"},"modified":"2025-08-08T11:44:15","modified_gmt":"2025-08-08T11:44:15","slug":"ucinky-behu-ako-a-kolko-behat-aby-ste-zmenili-svoju-postavu-vyhody-behu-a-vysledky-pred-a-po-nom","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/ucinky-behu-ako-a-kolko-behat-aby-ste-zmenili-svoju-postavu-vyhody-behu-a-vysledky-pred-a-po-nom\/","title":{"rendered":"\u00da\u010dinky behu: ako a ko\u013eko beha\u0165, aby ste zmenili svoju postavu? V\u00fdhody behu a v\u00fdsledky pred a po \u0148om"},"content":{"rendered":"<p style=\"text-align: start;\"><strong>Beh prin\u00e1\u0161a v\u00fdsledky pomerne r\u00fdchlo. Systematick\u00fd tr\u00e9ning spolu s vyv\u00e1\u017eenou stravou v\u00e1m u\u017e po mesiaci umo\u017en\u00ed zaznamena\u0165 zmenu proporci\u00ed va\u0161ej postavy, schudn\u00fa\u0165 a dosiahnu\u0165 celkov\u00e9 zlep\u0161enie zdravotn\u00e9ho stavu. Ako a ko\u013eko tr\u00e9nova\u0165, aby ste videli \u00fa\u010dinky behu?<\/strong><\/p>\n<h2>Pravideln\u00fd beh: \u00fa\u010dinky a pr\u00ednosy pre zdravie<\/h2>\n<p style=\"text-align: start;\">V\u010faka absencii \u0161pecifick\u00fdch kondi\u010dn\u00fdch po\u017eiadaviek na za\u010datie be\u017eeck\u00e9ho dobrodru\u017estva je to \u0161port prakticky pre ka\u017ed\u00e9ho. Ve\u013ek\u00e1 skupina \u013eud\u00ed be\u017e\u00ed pre <strong>udr\u017eiavanie kond\u00edcie<\/strong>, a pre ostatn\u00fdch je to pr\u00edle\u017eitos\u0165 <strong>odb\u00faravanie stresu a zlep\u0161ovanie pohody<\/strong>. Naj\u010dastej\u0161ie d\u00f4vody, ktor\u00e9 motivuj\u00fa \u013eud\u00ed, aby si obuli be\u017eeck\u00e9 top\u00e1nky a <strong>vykon\u00e1va\u0165 kardio tr\u00e9ning v ter\u00e9ne alebo na <a href=\"https:\/\/sportano.sk\/kardio-zariadenia\/bezecke-pasy\" target=\"_blank\" rel=\"noopener\">be\u017eeck\u00fd p\u00e1s<\/a> je chudnutie a t\u00fa\u017eba dosiahnu\u0165 \u0161t\u00edhlu postavu. <\/strong>Ak\u00e9 s\u00fa konkr\u00e9tne \u00fa\u010dinky a zdravotn\u00e9 v\u00fdhody pravideln\u00e9ho behu?<\/p>\n<h3>Zlep\u0161enie v\u00fdkonu a vytrvalosti<\/h3>\n<p style=\"text-align: start;\"><strong>Beh je forma aer\u00f3bneho tr\u00e9ningu, inak zn\u00e1ma ako aer\u00f3bny, kardio alebo vytrvalostn\u00fd tr\u00e9ning.<\/strong>, ktor\u00fd do zna\u010dnej miery pom\u00e1ha zvy\u0161ova\u0165 v\u00fdkonnos\u0165 srdca. Zr\u00fdchlen\u00e1 srdcov\u00e1 frekvencia a zv\u00fd\u0161en\u00fd po\u010det dychov za min\u00fatu stimuluj\u00fa krvn\u00fd obeh a srdcov\u00fa frekvenciu, tak\u017ee sa k bunk\u00e1m a tkaniv\u00e1m dostane viac kysl\u00edka a srdce sa posiln\u00ed.. <strong>Systematick\u00fd beh <\/strong>tie\u017e zni\u017euje pokojov\u00fa srdcov\u00fa frekvenciu a hladinu tzv. zl\u00e9ho cholesterolu (LDL), \u010d\u00edm zni\u017euje riziko kardiovaskul\u00e1rnych ochoren\u00ed, ako je srdcov\u00e9 zlyhanie, infarkt, m\u0155tvica alebo ateroskler\u00f3za.<\/p>\n<h3>Spa\u013eovanie tukov<\/h3>\n<p style=\"text-align: start;\">Kardio tr\u00e9ning vo forme behu by mal trva\u0165 <strong>najmenej 30 min\u00fat<\/strong> a uskuto\u010d\u0148uj\u00fa sa v r\u00e1mci <strong>60-70 % maxim\u00e1lnej srdcovej frekvencie (HRmax sa vypo\u010d\u00edta od\u010d\u00edtan\u00edm 220-ro\u010dn\u00e9ho). <\/strong>Vtedy sa aktivuje spa\u013eovanie tukov a vy sa vyhnete strate svalov\u00e9ho tkaniva.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/9_PXu-nvqqThsQ01ryi1sDx6WiXddlwwpWR8EVAviWHZKEoCrmWVgv7_E7KjMCoguDoJEk-xgb8mF-fHGQgcQdajvM-QeLaGlUoWXAQ7ygllTZ-u4qWv40wJj_4R-ELDqHjohm4KwKbwG5obo8dbBqMqjPiR5qzX-uOO0SK.tmp_.png\" alt=\"Dve osoby behaj\u00fa vonku pri z\u00e1pade slnka, ide\u00e1lne prostredie pre testovanie \u0161portov\u00e9ho oble\u010denia\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Zn\u00ed\u017eenie stresu<\/h3>\n<p style=\"text-align: start;\">Po\u010das chodu sa produkcia <strong>endorf\u00edny (tzv. <\/strong><strong>pr\u00edrodn\u00e9 antidepres\u00edva)<\/strong><strong>, dopam\u00edn a seroton\u00edn, tzv. horm\u00f3ny \u0161\u0165astia<\/strong>, ktor\u00e9 pom\u00e1haj\u00fa zlep\u0161i\u0165 n\u00e1ladu a vyrovna\u0165 sa s depresiou. Pri cvi\u010den\u00ed sa m\u00f4\u017eete odp\u00fata\u0165 od ka\u017edodenn\u00fdch probl\u00e9mov, uvo\u013eni\u0165 nap\u00e4tie a negat\u00edvne em\u00f3cie a upokoji\u0165 sa. Navy\u0161e, ke\u010f cvi\u010denie sprev\u00e1dza va\u0161a ob\u013e\u00faben\u00e1 hudba, dod\u00e1 v\u00e1m rytmus a odvr\u00e1ti va\u0161u pozornos\u0165 od negat\u00edvnych my\u0161lienok. Pravideln\u00fd beh v\u00e1m tie\u017e pom\u00f4\u017ee lep\u0161ie zvl\u00e1da\u0165 \u00fazkos\u0165 a stresov\u00e9 situ\u00e1cie v bud\u00facnosti.<\/p>\n<h3>Silnej\u0161ie kosti a prevencia osteopor\u00f3zy<\/h3>\n<p style=\"text-align: start;\">\u0160t\u00fadie uk\u00e1zali, \u017ee v\u00fdkonn\u00ed \u0161portovci maj\u00fa <strong>o 20-30 % viac kostnej hmoty<\/strong>ako necvi\u010diaci. Je to sp\u00f4soben\u00e9 t\u00fdm, \u017ee za\u0165a\u017eenie kost\u00ed po\u010das cvi\u010denia prispieva k remodel\u00e1cii kost\u00ed, \u010d\u00edm podporuje tvorbu nov\u00e9ho kostn\u00e9ho tkaniva a ovplyv\u0148uje zv\u00fd\u0161en\u00fa mineraliz\u00e1ciu.<\/p>\n<h3>Zlep\u0161enie koncentr\u00e1cie a pam\u00e4te<\/h3>\n<p style=\"text-align: start;\"><strong>Pravideln\u00e1 fyzick\u00e1 aktivita pozit\u00edvne ovplyv\u0148uje mozog<\/strong>, budovan\u00edm nov\u00fdch nervov\u00fdch spojen\u00ed, \u010do u\u013eah\u010duje zapam\u00e4tanie si inform\u00e1ci\u00ed a faktov, ako aj vybavovanie si udalost\u00ed at\u010f. Okysli\u010dovan\u00edm mozgu zlep\u0161ujete jeho \u010dinnos\u0165, \u010do podporuje r\u00fdchlej\u0161ie a efekt\u00edvnej\u0161ie vstreb\u00e1vanie nov\u00fdch poznatkov. Pri behu nech\u00e1vate ka\u017edodenn\u00e9 probl\u00e9my bokom a s\u00fastred\u00edte sa na konkr\u00e9tne \u00falohy &#8211; vhodn\u00e9 pohyby, pozorovanie okolia, kontrolu tempa at\u010f. a zlep\u0161ujete tak svoju schopnos\u0165 s\u00fastredi\u0165 sa.<\/p>\n<h2>Po akom \u010dase vid\u00edte \u00fa\u010dinky behu?<\/h2>\n<p style=\"text-align: start;\">Dos\u0165 <strong>dva t\u00fd\u017edne systematick\u00e9ho tr\u00e9ningu 3-4 kr\u00e1t t\u00fd\u017edenne (30-45 min\u00fat)<\/strong>, zaznamena\u0165 prv\u00e9 \u00fa\u010dinky behu. Pr\u00ednosy sa bud\u00fa t\u00fdka\u0165 sk\u00f4r v\u0161eobecn\u00e9ho zlep\u0161enia kond\u00edcie a vytrvalosti ne\u017e v\u00fdrazn\u00fdch zmien na va\u0161ej postave. \u010co to znamen\u00e1 v praxi? Prekon\u00e1vanie \u010fal\u0161\u00edch a \u010fal\u0161\u00edch metrov sa st\u00e1va \u013eah\u0161\u00edm, zad\u00fdchavanie prich\u00e1dza nesk\u00f4r, nem\u00e1te <strong>takzvan\u00fd DOMS<\/strong>, t. j. boles\u0165 svalov s oneskoren\u00fdm n\u00e1stupom (v\u0161eobecne zn\u00e1ma ako boles\u0165) po ka\u017edom tr\u00e9ningu a m\u00e1te viac energie ako predt\u00fdm, ke\u010f ste viedli sedav\u00fd sp\u00f4sob \u017eivota.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/dhZhL7vCThcJxKP1n5DgbtmDWrIFiojxZBEn7om-xA5cr2Pp1u7_NmtUTbEO03kEUHF9hj4cziIMx8JLpYwK_S4UCgvmG1mabvLAPOSHrvYof_97UyViJxFNBgwHCwwHVrPtwp4nDAeSGdWNVePI5osIXNysWi6P-K4dtVj.tmp_.png\" alt=\"\u010cerstv\u00e9 a zdravo vyzeraj\u00face potraviny, ide\u00e1lne pre \u0161portov\u00fd \u017eivotn\u00fd \u0161t\u00fdl\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\">Pozit\u00edvne <strong>zmeny na va\u0161ej siluete sa objavia po prvom mesiaci prev\u00e1dzky<\/strong>, za predpokladu, \u017ee <strong>kombinova\u0165 fyzick\u00e9 cvi\u010denie s energetick\u00fdm deficitom.<\/strong> (zjete menej kal\u00f3ri\u00ed, ako sp\u00e1lite za de\u0148) a <strong>vyv\u00e1\u017een\u00e1 strava<\/strong>. Od celkovej dennej kalorickej potreby (CPM) jednoducho odpo\u010d\u00edtajte <strong>200-500 kcal<\/strong> (\u013eudia s v\u00fdraznou nadv\u00e1hou a obezitou by mali zabezpe\u010di\u0165 v\u00e4\u010d\u0161\u00ed kalorick\u00fd deficit). CPM vypo\u010d\u00edtate zo vzorca:<\/p>\n<blockquote>\n<p style=\"text-align: center;\"><strong>CPM = BMR x PAL<\/strong><\/p>\n<\/blockquote>\n<p style=\"text-align: start;\"><strong>BMR (z\u00e1kladn\u00e1 r\u00fdchlos\u0165 metabolizmu)<\/strong> je z\u00e1kladn\u00e1 kalorick\u00e1 potreba organizmu potrebn\u00e1 na udr\u017eanie z\u00e1kladn\u00fdch \u017eivotn\u00fdch funkci\u00ed. Mo\u017eno ju vypo\u010d\u00edta\u0165 pod\u013ea vzorca:<\/p>\n<blockquote>\n<p style=\"text-align: center;\"><strong>BMR pre mu\u017eov =<\/strong> <strong>66 + (13,7 x \u0160) + (5 x V) &#8211; (6,8 x A))<\/strong><\/p>\n<\/blockquote>\n<p>W (hmotnos\u0165) &#8211; hmotnos\u0165 v kg<br \/>\nH (v\u00fd\u0161ka) &#8211; v\u00fd\u0161ka v cm<br \/>\nA (vek)- vek<\/p>\n<blockquote>\n<p style=\"text-align: center;\"><strong>BMR pre \u017eeny =<\/strong> <strong>655 + (9,6 x \u0160) + (1,7 x V) &#8211; (4,7 x A))<\/strong><\/p>\n<\/blockquote>\n<p style=\"text-align: start;\">Na druhej strane <strong>PAL (\u00farove\u0148 fyzickej aktivity)<\/strong>\u00a0je faktor fyzickej aktivity:<\/p>\n<ul>\n<li style=\"text-align: justified;\">1.2 &#8211; \u017eiadna fyzick\u00e1 aktivita, osoba le\u017e\u00ed kv\u00f4li chorobe<\/li>\n<li style=\"text-align: justified;\">1.4 &#8211; sedav\u00fd sp\u00f4sob \u017eivota, n\u00edzka fyzick\u00e1 aktivita, pr\u00edle\u017eitostn\u00e9 cvi\u010denie<\/li>\n<li style=\"text-align: justified;\">1,7 &#8211; mierna fyzick\u00e1 aktivita (napr. nieko\u013eko tr\u00e9ningov t\u00fd\u017edenne)<\/li>\n<li style=\"text-align: justified;\">2.0 vysok\u00e1 fyzick\u00e1 aktivita (tr\u00e9ning 2 h\/de\u0148) alebo \u0165a\u017ek\u00e1 fyzick\u00e1 pr\u00e1ca<\/li>\n<li style=\"text-align: justified;\">2,4 ve\u013emi vysok\u00e1 fyzick\u00e1 aktivita (profesion\u00e1lny \u0161port)<\/li>\n<\/ul>\n<p style=\"text-align: justified;\">Ak ste napr\u00edklad stredne akt\u00edvna \u017eena vo veku 25 rokov, v\u00e1\u017eite 70 kg a m\u00e1te v\u00fd\u0161ku 175 cm, potom:<\/p>\n<p style=\"text-align: center;\">BMR = 655 + (9,6 x 70) + (1,7 x 175) &#8211; (4,7 x 25) = 1507 kcal<\/p>\n<p style=\"text-align: center;\">CMR = 1507 x 1,7 = 2562 kcal<\/p>\n<p style=\"text-align: justified;\">Ak chcete schudn\u00fa\u0165, odpo\u010d\u00edtajte od svojho CMR 200-500 kcal. To znamen\u00e1, \u017ee v\u00e1\u0161 denn\u00fd pr\u00edjem kal\u00f3ri\u00ed by sa mal pohybova\u0165 medzi 2062 a 2362 kcal, aby ste za t\u00fd\u017ede\u0148 schudli pribli\u017ene 0,5 kg.<\/p>\n<h2>Beh a chudnutie: ko\u013eko by som mal beha\u0165, aby som zmenil svoju postavu?<\/h2>\n<p style=\"text-align: start;\">Po\u010das <strong>hodinov\u00e9ho behu strat\u00edte 400 a\u017e 1000 kcal.<\/strong> &#8211; z\u00e1vis\u00ed od veku, hmotnosti, v\u00fd\u0161ky, pohlavia, intenzity cvi\u010denia a denn\u00e9ho rozpolo\u017eenia. Medzit\u00fdm,, <strong>aby ste sa zbavili 1 kg tuku, mus\u00edte sp\u00e1li\u0165 pribli\u017ene 7000 kcal.<\/strong> Napr\u00edklad mu\u017e s hmotnos\u0165ou 75 kg by musel be\u017ea\u0165 r\u00fdchlos\u0165ou 5 km\/h nepretr\u017eite 8 hod\u00edn, aby dosiahol t\u00fato \u00farove\u0148 spa\u013eovania kal\u00f3ri\u00ed. To v\u0161ak nie je celkom v pomere 1:1 k realite, preto\u017ee v na\u0161om tele prebieha mno\u017estvo procesov, ktor\u00e9 napr\u00edklad p\u00f4sobia proti nebezpe\u010denstvu pr\u00edli\u0161 ve\u013ek\u00e9ho kalorick\u00e9ho deficitu.<\/p>\n<p style=\"text-align: start;\">Na za\u010diatku v\u00e1\u0161ho be\u017eeck\u00e9ho dobrodru\u017estva je dobr\u00e9 urobi\u0165 <strong>tr\u00e9ning 2-3 kr\u00e1t t\u00fd\u017edenne do 30 min\u00fat<\/strong> a zah\u0155\u0148a kombin\u00e1ciu be\u017eeck\u00fdch \u00fasekov (klusanie) a r\u00fdchlej ch\u00f4dze. \u010casom m\u00f4\u017eete pred\u013a\u017ei\u0165 \u010das cvi\u010denia, prida\u0165 \u010fal\u0161\u00ed tr\u00e9ning alebo zv\u00fd\u0161i\u0165 tempo (napr. namiesto toho, aby ste 1 km pre\u0161li za 6 min\u00fat a 30 sek\u00fand, prekon\u00e1te rovnak\u00fa vzdialenos\u0165 za 6 min\u00fat).<\/p>\n<p style=\"text-align: start;\">Pre pokro\u010dil\u00fdch jedincov je vhodn\u00e9 prida\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu <strong>intervaly<\/strong>, t. j. striedanie ve\u013emi vysok\u00fdch tepov\u00fdch frekvenci\u00ed <strong>(85-92 % HRmax) <\/strong>a odpo\u010dinku, \u010do zv\u00fd\u0161i r\u00fdchlos\u0165 metabolizmu (metabolizmus m\u00f4\u017ee zosta\u0165 vysok\u00fd a\u017e 24 hod\u00edn po cvi\u010den\u00ed) a<strong> tukov\u00e9 tkanivo sa spa\u013euje r\u00fdchlej\u0161ie ako pri klasickom aer\u00f3bnom tr\u00e9ningu.<\/strong><\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/8mTtJr71yFpiQTbWzbOOxg2IrK8wHS0_vUuTEpFSE-bkpZy1cPfwh9RYeG2Eu1iWs5GtYFmoeq89FNuPjqR_XcQSg3haqaQqi0eHpZqrW4YHqwAF6HmQHmPLipKMdLALq9rjO5A3bOYyGvi73Qka3uBweXZPe_Mx-xtzCIn.tmp_.png\" alt=\"\u017dena be\u017e\u00ed po ceste s bezdr\u00f4tov\u00fdmi sl\u00fachadlami, ide\u00e1lna pre \u010dl\u00e1nok o \u0161portovom vybaven\u00ed\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\">V procese chudnutia je tie\u017e mimoriadne d\u00f4le\u017eit\u00e9 <strong>regener\u00e1cia<\/strong>, Preto si vypracujte tr\u00e9ningov\u00fd pl\u00e1n, ktor\u00fd zah\u0155\u0148a \u010das na odpo\u010dinok vr\u00e1tane primeran\u00e9ho mno\u017estva sp\u00e1nku. Pr\u00edli\u0161 ve\u013ea behu m\u00f4\u017ee by\u0165 kontraprodukt\u00edvne. Pretr\u00e9novan\u00e9 telo bude n\u00e1chyln\u00e9 na zranenia a pretr\u00e9novanie, \u010do povedie k prest\u00e1vke v cvi\u010den\u00ed, a teda neprinesie po\u017eadovan\u00e9 v\u00fdsledky v o\u010dak\u00e1vanom \u010dasovom r\u00e1mci.<\/p>\n<p style=\"text-align: start;\">Nezabudnite tie\u017e prij\u00edma\u0165 dostatok tekut\u00edn, aby ste sa vyhli dehydrat\u00e1cii sp\u00f4sobenej nadmern\u00fdm vylu\u010dovan\u00edm vody po\u010das cvi\u010denia. Viac inform\u00e1ci\u00ed n\u00e1jdete v \u010dl\u00e1nku o spr\u00e1vnom <a href=\"https:\/\/sportano.sk\/blog\/spravna-hydratacia-tela-co-dava-a-ako-ju-zlepsit-normy-a-pravidla-hydratacie-tela-u-dospelych-a-sportovcov\/\" target=\"_blank\" rel=\"noopener\">hydratuje telo<\/a> po\u010das \u0161kolenia.<\/p>\n<h2>\u00da\u010dinky behu na be\u017eeckom p\u00e1se a behu na cyklotrena\u017e\u00e9ri: ako sa tento tr\u00e9ning l\u00ed\u0161i?<\/h2>\n<p style=\"text-align: start;\"><strong>Beh na be\u017eiacom p\u00e1se<\/strong> je skvelou alternat\u00edvou k cvi\u010deniu vonku a umo\u017e\u0148uje v\u00e1m dodr\u017eiava\u0165 tr\u00e9ningov\u00fd pl\u00e1n bez oh\u013eadu na poveternostn\u00e9 podmienky. Okrem toho menej za\u0165a\u017euje va\u0161e k\u013aby v porovnan\u00ed s cvi\u010den\u00edm na tvrdom povrchu (be\u017eeck\u00fd p\u00e1s m\u00e1 tlmi\u010de n\u00e1razov), tak\u017ee je bezpe\u010dnej\u0161\u00ed pre star\u0161\u00edch \u013eud\u00ed, \u013eud\u00ed vracaj\u00facich sa po zranen\u00ed alebo t\u00fdch, ktor\u00ed bojuj\u00fa s nadv\u00e1hou. Be\u017eeck\u00fd p\u00e1s je tie\u017e dobr\u00fdm sp\u00f4sobom, ako kombinova\u0165 kardio a silov\u00fd tr\u00e9ning, tr\u00e9nova\u0165 v\u00fdstupy do kopca (m\u00f4\u017eete meni\u0165 sklon p\u00e1su be\u017eeck\u00e9ho p\u00e1su) alebo tempov\u00fd beh v ust\u00e1lenom tempe (\u0161peci\u00e1lne tr\u00e9ningov\u00e9 programy pom\u00e1haj\u00fa nastavi\u0165 kon\u0161tantn\u00fa r\u00fdchlos\u0165, \u010do je dobr\u00e9 pri kardio tr\u00e9ningu, pri ktorom je d\u00f4le\u017eit\u00e9 udr\u017eiava\u0165 tepov\u00fa frekvenciu a tempo na spr\u00e1vnej \u00farovni).<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/A9izclcsGWg2-Uqfbt-xGI6VlQru_H570YJp8U7unLFc1iDcWVjea82wmCX85-Cm12wmwG-xRz9nlkMjAMlvxo3HQMH7B-hpVGPDHDUMsWePIe-zinr1CzPhVPP52nUE5h-JpdU3MJDbnnELRX2rdJb7QfITRBV2-JpiRK0.tmp_.png\" alt=\"Osoba be\u017e\u00ed na be\u017eeckom p\u00e1se vo fitness centre\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\">\u010co s t\u00fdm? <strong>\u00fa\u010dinky behu na be\u017eiacom p\u00e1se<\/strong> ak chcete schudn\u00fa\u0165? Tu sa v\u0161ak odpor\u00fa\u010da \u00eds\u0165 na tr\u00e9ning vonku, ktor\u00fd okrem in\u00e9ho v\u010faka r\u00f4znorod\u00fdm povrchom, \u010fal\u0161\u00edm poveternostn\u00fdm faktorom umo\u017e\u0148uje sp\u00e1li\u0165 viac kal\u00f3ri\u00ed. Okrem toho <strong>beh v pr\u00edrode<\/strong> pom\u00e1ha okysli\u010dova\u0165 telo a je menej monot\u00f3nny ako tr\u00e9ning na be\u017eiacom p\u00e1se, \u010do u\u013eah\u010duje upokojenie a odp\u00fatanie sa od ka\u017edodenn\u00fdch probl\u00e9mov.<\/p>\n<p style=\"text-align: start;\">Komfort a efektivitu behu sa oplat\u00ed zv\u00fd\u0161i\u0165 vhodne zvolen\u00fdm <strong>tr\u00e9ningov\u00e9 oble\u010denie <\/strong>a <strong>be\u017eeck\u00e1 obuv <\/strong>Obuv by mala by\u0165 vhodn\u00e1 pre dan\u00fd povrch (na tvrd\u00fd povrch, ako je asfalt, je potrebn\u00e9 dobr\u00e9 odpru\u017eenie, na lesn\u00e9 a horsk\u00e9 chodn\u00edky je vhodn\u00e1 trailov\u00e1 obuv), frekvenciu tr\u00e9ningu a typ chodidla (prona\u010dn\u00e9, supina\u010dn\u00e9, neutr\u00e1lne).<\/p>\n<p style=\"text-align: start;\">Ak chcete schudn\u00fa\u0165 a vypracova\u0165 si atletick\u00fa postavu, oplat\u00ed sa k\u00fapi\u0165 si <strong>n\u00e1ramok alebo \u0161portov\u00e9 hodinky<\/strong>. Zariadenie v\u00e1m pom\u00f4\u017ee sledova\u0165 \u010das tr\u00e9ningu, srdcov\u00fa frekvenciu (budete m\u00f4c\u0165 v re\u00e1lnom \u010dase sledova\u0165, \u010di be\u017e\u00edte v rozsahu srdcovej frekvencie vhodnej na spa\u013eovanie tukov), sp\u00e1len\u00e9 kal\u00f3rie, vzdialenos\u0165, tempo at\u010f.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Beh prin\u00e1\u0161a v\u00fdsledky pomerne r\u00fdchlo. Systematick\u00fd tr\u00e9ning spolu s vyv\u00e1\u017eenou stravou v\u00e1m u\u017e po mesiaci umo\u017en\u00ed zaznamena\u0165 zmenu proporci\u00ed va\u0161ej postavy, schudn\u00fa\u0165 a dosiahnu\u0165 celkov\u00e9 zlep\u0161enie zdravotn\u00e9ho stavu. Ako a ko\u013eko tr\u00e9nova\u0165, aby ste videli \u00fa\u010dinky behu? Pravideln\u00fd beh: \u00fa\u010dinky a pr\u00ednosy pre zdravie V\u010faka absencii \u0161pecifick\u00fdch kondi\u010dn\u00fdch po\u017eiadaviek na za\u010datie be\u017eeck\u00e9ho dobrodru\u017estva je to [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":829,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[23],"tags":[],"class_list":["post-816","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beh"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00da\u010dinky behu: ako a ko\u013eko beha\u0165, aby ste zmenili svoju postavu? V\u00fdhody behu a v\u00fdsledky pred a po \u0148om - 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\/ucinky-behu-ako-a-kolko-behat-aby-ste-zmenili-svoju-postavu-vyhody-behu-a-vysledky-pred-a-po-nom\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00da\u010dinky behu: ako a ko\u013eko beha\u0165, aby ste zmenili svoju postavu? V\u00fdhody behu a v\u00fdsledky pred a po \u0148om - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"Beh prin\u00e1\u0161a v\u00fdsledky pomerne r\u00fdchlo. Systematick\u00fd tr\u00e9ning spolu s vyv\u00e1\u017eenou stravou v\u00e1m u\u017e po mesiaci umo\u017en\u00ed zaznamena\u0165 zmenu proporci\u00ed va\u0161ej postavy, schudn\u00fa\u0165 a dosiahnu\u0165 celkov\u00e9 zlep\u0161enie zdravotn\u00e9ho stavu. Ako a ko\u013eko tr\u00e9nova\u0165, aby ste videli \u00fa\u010dinky behu? Pravideln\u00fd beh: \u00fa\u010dinky a pr\u00ednosy pre zdravie V\u010faka absencii \u0161pecifick\u00fdch kondi\u010dn\u00fdch po\u017eiadaviek na za\u010datie be\u017eeck\u00e9ho dobrodru\u017estva je to [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.sk\/blog\/ucinky-behu-ako-a-kolko-behat-aby-ste-zmenili-svoju-postavu-vyhody-behu-a-vysledky-pred-a-po-nom\/\" \/>\n<meta property=\"og:site_name\" content=\"sportano.sk\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-18T12:09:58+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-08T11:44:15+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/lFN1LMIGkSl5ysrCmLHonUwN4wFJ4gmSwmPF1R6aFlbq1yXbd7xFkrIoIYaAQxytZcv_5nCuDU4qHT55UIaL-D5XPZo.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=\"8 min\u00fat\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\u00da\u010dinky behu: ako a ko\u013eko beha\u0165, aby ste zmenili svoju postavu? V\u00fdhody behu a v\u00fdsledky pred a po \u0148om - 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\/ucinky-behu-ako-a-kolko-behat-aby-ste-zmenili-svoju-postavu-vyhody-behu-a-vysledky-pred-a-po-nom\/","og_locale":"sk_SK","og_type":"article","og_title":"\u00da\u010dinky behu: ako a ko\u013eko beha\u0165, aby ste zmenili svoju postavu? V\u00fdhody behu a v\u00fdsledky pred a po \u0148om - sportano.sk","og_description":"Beh prin\u00e1\u0161a v\u00fdsledky pomerne r\u00fdchlo. Systematick\u00fd tr\u00e9ning spolu s vyv\u00e1\u017eenou stravou v\u00e1m u\u017e po mesiaci umo\u017en\u00ed zaznamena\u0165 zmenu proporci\u00ed va\u0161ej postavy, schudn\u00fa\u0165 a dosiahnu\u0165 celkov\u00e9 zlep\u0161enie zdravotn\u00e9ho stavu. Ako a ko\u013eko tr\u00e9nova\u0165, aby ste videli \u00fa\u010dinky behu? Pravideln\u00fd beh: \u00fa\u010dinky a pr\u00ednosy pre zdravie V\u010faka absencii \u0161pecifick\u00fdch kondi\u010dn\u00fdch po\u017eiadaviek na za\u010datie be\u017eeck\u00e9ho dobrodru\u017estva je to [&hellip;]","og_url":"https:\/\/sportano.sk\/blog\/ucinky-behu-ako-a-kolko-behat-aby-ste-zmenili-svoju-postavu-vyhody-behu-a-vysledky-pred-a-po-nom\/","og_site_name":"sportano.sk","article_published_time":"2024-04-18T12:09:58+00:00","article_modified_time":"2025-08-08T11:44:15+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/lFN1LMIGkSl5ysrCmLHonUwN4wFJ4gmSwmPF1R6aFlbq1yXbd7xFkrIoIYaAQxytZcv_5nCuDU4qHT55UIaL-D5XPZo.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":"8 min\u00fat"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.sk\/blog\/ucinky-behu-ako-a-kolko-behat-aby-ste-zmenili-svoju-postavu-vyhody-behu-a-vysledky-pred-a-po-nom\/#article","isPartOf":{"@id":"https:\/\/sportano.sk\/blog\/ucinky-behu-ako-a-kolko-behat-aby-ste-zmenili-svoju-postavu-vyhody-behu-a-vysledky-pred-a-po-nom\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.sk\/blog\/#\/schema\/person\/060a066acc5a61519397be367ac285c9"},"headline":"\u00da\u010dinky behu: ako a ko\u013eko beha\u0165, aby ste zmenili svoju postavu? 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