{"id":820,"date":"2024-04-18T11:53:23","date_gmt":"2024-04-18T11:53:23","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=820"},"modified":"2025-08-08T11:41:03","modified_gmt":"2025-08-08T11:41:03","slug":"indoor-cycling-vsetko-o-treningu-na-spinningovom-bicykli-ucinky-vyhody-a-kontraindikacie","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/indoor-cycling-vsetko-o-treningu-na-spinningovom-bicykli-ucinky-vyhody-a-kontraindikacie\/","title":{"rendered":"Indoor cycling: v\u0161etko o tr\u00e9ningu na spinningovom bicykli. \u00da\u010dinky, v\u00fdhody a kontraindik\u00e1cie"},"content":{"rendered":"<p><strong>Vn\u00fatorn\u00e1 cyklistika alebo jazda na \u0161peci\u00e1lnom stacion\u00e1rnom bicykli \u010di trena\u017e\u00e9ri je sp\u00f4sob, ako schudn\u00fa\u0165, zlep\u0161i\u0165 si kond\u00edciu a vytrvalos\u0165 alebo si zacvi\u010di\u0165 na bicykli bez oh\u013eadu na vonkaj\u0161ie podmienky. Pre\u010d\u00edtajte si inform\u00e1cie o indoor cyclingu, \u00fa\u010dinkoch a v\u00fdhod\u00e1ch tohto typu cvi\u010denia.<\/strong><\/p>\n<h2>Indoor cycling: \u010do to je?<\/h2>\n<p><strong>Vn\u00fatorn\u00e1 cyklistika<\/strong> sa vz\u0165ahuje na <strong>tr\u00e9ning na bicykloch v uzavretej miestnosti<\/strong> (zvy\u010dajne vo vyhradenej miestnosti vo fitnes klube alebo doma). Uskuto\u010d\u0148uje sa na \u0161peci\u00e1lnom <strong><a href=\"https:\/\/sportano.sk\/kardio-zariadenia\/stacionarne-bicykle\" target=\"_blank\" rel=\"noopener\">stacion\u00e1rny bicykel<\/a><\/strong> alebo vlastn\u00fd jednokolesov\u00fd bicykel pripojen\u00fd k trena\u017e\u00e9ru. M\u00f4\u017ee ma\u0165 formu organizovan\u00fdch skupinov\u00fdch lekci\u00ed pod veden\u00edm kvalifikovan\u00e9ho in\u0161truktora alebo individu\u00e1lnej jazdy v pohodl\u00ed v\u00e1\u0161ho domova (v sp\u00e1lni\/ob\u00fdva\u010dke\/gar\u00e1\u017ei).<\/p>\n<p>Zamenite\u013ene s vn\u00fatornou cyklistikou sa pou\u017e\u00edva n\u00e1zov <strong>spinning<\/strong>, \u010co nie je \u00faplne spr\u00e1vne. Spinning\u00ae je ochrann\u00e1 zn\u00e1mka, ktor\u00fa vlastn\u00ed kalifornsk\u00e1 spolo\u010dnos\u0165 Mad Dogg Athletics pre \u0161irok\u00fa \u0161k\u00e1lu produktov s\u00favisiacich s cyklistikou. Vymyslel ho Jonathan Goldberg, halov\u00fd cyklista, ktor\u00fd koncom 80. rokov 20. storo\u010dia vyvinul \u0161peci\u00e1lny stacion\u00e1rny bicykel na halov\u00fd tr\u00e9ning v r\u00e1mci pr\u00edpravy na preteky The 3100 Mile Race Across America. Okrem toho vytvoril program skupinov\u00fdch cyklistick\u00fdch kurzov, v ktor\u00fdch sa simuluje jazda vonku pod veden\u00edm in\u0161truktora a v rytme energickej, \u0161peci\u00e1lne vybranej hudby. Mo\u017eno teda poveda\u0165, \u017ee spinning je jedn\u00fdm z najpopul\u00e1rnej\u0161\u00edch <strong>odrody vn\u00fatornej cyklistiky<\/strong> &#8211; St\u00e1le m\u00e1me \u0161kolu Schwinn alebo Tomahawk. Rozdiely s\u00fa aj v obsadzovan\u00fdch poz\u00edci\u00e1ch alebo vo forme tried.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/dbTn4yjTThM0DGkyOLDjwOPzE74AWk0-4kCFgTAsljP9XPdJtCkCB2E6TUAQXaeMDqBR0Xibtda4CfeMh4Ra_IkPjg7iz0QVl5IQgf6JHTmkNpYFaGbwDb_3Cbcx1ZNuQdilzmmCxHSg49ILcPOCvtDITidBiJHq-i8V9hg.tmp_.png\" alt=\"\u013dudia cvi\u010dia na stacion\u00e1rnych bicykloch vo fitnes centre\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Ako vyzer\u00e1 tr\u00e9ning indoor cyclingu?<\/h2>\n<p><strong>Vn\u00fatorn\u00e1 cyklistika je forma vytrvalostn\u00e9ho\/kardiotr\u00e9ningu,<\/strong> ktor\u00e1 kombinuje simulovan\u00fa ter\u00e9nnu cyklistiku (zjazdy, st\u00fapania, \u0161printy at\u010f.) s fitnes prvkami. Polo\u017eky ako napr. <strong>skoky <\/strong>(skoky), <strong>jazda na vln\u00e1ch<\/strong> (posunutie bokov smerom k sedlu a jazda v n\u00edzkej polohe) alebo <strong>mrazen\u00e9 <\/strong>(cvi\u010denie len dolnej \u010dasti tela s nehybnou hornou \u010das\u0165ou tela). Skupinov\u00e9 cvi\u010denie vedie in\u0161truktor pri rytmickej hudbe (ud\u00e1va tempo, motivuje). Trv\u00e1 od 30 do 90 min\u00fat a n\u00e1ro\u010dnos\u0165 \u0161liapania z\u00e1vis\u00ed od formy hodiny a z\u00e1\u0165a\u017ee regulovanej voli\u010dom alebo tla\u010didlami. Indoor cycling m\u00f4\u017ee prebieha\u0165 na spinningov\u00fdch bicykloch alebo \u0161peci\u00e1lnych modeloch vybaven\u00fdch konzolou a bezdr\u00f4tov\u00fdm pripojen\u00edm s cyklistick\u00fdmi aplik\u00e1ciami, ako napr: <strong>Zwift, Wahoo SYSTM, TrainerRoad<\/strong> (v\u010faka technol\u00f3gii Bluetooth Smart alebo ANT+ m\u00f4\u017eete tr\u00e9nova\u0165 vo virtu\u00e1lnom svete, preteka\u0165 at\u010f.) alebo\u00a0<strong>Tr\u00e9ner pod\u013ea <\/strong><strong>Farba<\/strong>\u00ae (intenzita tr\u00e9ningu je zobrazen\u00e1 5 farbami v z\u00e1vislosti od individu\u00e1lnej hodnoty FTP, t. j. priemern\u00e9ho maxim\u00e1lneho v\u00fdkonu, ktor\u00fd mo\u017eno udr\u017ea\u0165 po\u010das 60 min\u00fat jazdy). Indoorov\u00e9 bicykle umo\u017e\u0148uj\u00fa aj nastavenie sedla a riadidiel (vertik\u00e1lne a horizont\u00e1lne) pod\u013ea va\u0161ej v\u00fd\u0161ky.<\/p>\n<div class=\"yt-oembed\"><p><iframe loading=\"lazy\" title=\"How to Ride a Spin\u00ae Bike\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/udhRFATkN44?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p><\/div>\n<h2>\u00da\u010dinky a v\u00fdhody stacion\u00e1rnej cyklistiky<\/h2>\n<p>Jednou z najd\u00f4le\u017eitej\u0161\u00edch v\u00fdhod indoor cyclingu je mo\u017enos\u0165 vykon\u00e1va\u0165 tr\u00e9ning bez oh\u013eadu na poveternostn\u00e9 podmienky. <strong>Stacion\u00e1rna cyklistika doma<\/strong> alebo vo fitnes klube, aby ste mohli dodr\u017eiava\u0165 tr\u00e9ningov\u00fd pl\u00e1n, pripravi\u0165 sa na sez\u00f3nu a vyladi\u0165 svoju formu na jese\u0148 a v zime, ke\u010f d\u00e1\u017e\u010f, sneh a n\u00edzke teploty nepraj\u00fa jazde vonku.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/BZLh4IzYSJ0lynmi525X_uJunbRQ_q_aUvEvgoCtiNsofTxu0UGTp-Jb9eLyKUWvdyM6P3l_IlHrKtXNAo2hCWMyn-mUEw1Ob3g6TLSXwgSEaBbjuFqeeDk4ksy3qQOfrsIfOSZyiBooGlkba33UAFdp-cnOKS7y-gjTuXl.tmp_.png\" alt=\"\u017dena tr\u00e9nuje na stacion\u00e1rnom bicykli vo fitness centre\" width=\"816\" height=\"426\" \/><\/p>\n<p>Jazda na spinningovom bicykli m\u00e1 vplyv aj na chudnutie &#8211; po\u010das tr\u00e9ningu sa sp\u00e1li zna\u010dn\u00e9 mno\u017estvo kal\u00f3ri\u00ed<strong> (do 1000 kcal)<\/strong> znamen\u00e1, \u017ee u\u017e po jednom mesiaci pravideln\u00e9ho cvi\u010denia sa budete te\u0161i\u0165 z men\u0161\u00edch obvodov tela a ni\u017e\u0161ej hmotnosti. A \u010do je d\u00f4le\u017eit\u00e9, nemus\u00edte robi\u0165 v\u00fdrazn\u00e9 zmeny v stravovan\u00ed, aby ste zhodili ne\u017eelan\u00e9 kilogramy (ale samozrejme, vyv\u00e1\u017een\u00e1 v\u00fd\u017eiva spolu s pravideln\u00fdm tr\u00e9ningom v\u00e1m pom\u00f4\u017ee zn\u00ed\u017ei\u0165 hmotnos\u0165 r\u00fdchlej\u0161ie).<\/p>\n<p>Pre\u010d\u00edtajte si o mnoh\u00fdch \u010fal\u0161\u00edch v\u00fdhod\u00e1ch pravidelnej jazdy na bicykli:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161enie alebo udr\u017eanie kond\u00edcie;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zv\u00fd\u0161en\u00e1 d\u00fdchacia kapacita;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Zv\u00fd\u0161en\u00e1 odolnos\u0165;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">efekt\u00edvnej\u0161\u00ed kardiovaskul\u00e1rny syst\u00e9m vr\u00e1tane ni\u017e\u0161ieho krvn\u00e9ho tlaku a ni\u017e\u0161ej hladiny zl\u00e9ho cholesterolu (LDL);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161enie imunity;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">posilnenie k\u013abov a kost\u00ed, t. j. zn\u00ed\u017eenie rizika osteopor\u00f3zy;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">posilnen\u00fd metabolizmus;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">vyformovan\u00fd zadok, stehn\u00e1 a l\u00fdtka;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pru\u017enos\u0165 v\u00e4zov a k\u013abov;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">silnej\u0161ie bru\u0161n\u00e9 svaly;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pevnej\u0161ia poko\u017eka, \u010do sa prejavuje zn\u00ed\u017een\u00edm v\u00fdskytu alebo odstr\u00e1nen\u00edm celulit\u00eddy;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161enie pam\u00e4te a koncentr\u00e1cie;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">lep\u0161ia pohoda a mo\u017enos\u0165 zn\u00ed\u017eenia stresu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">akt\u00edvna regener\u00e1cia po s\u00fa\u0165a\u017ei.<\/p>\n<\/li>\n<\/ul>\n<h2>Ko\u013eko kal\u00f3ri\u00ed sa sp\u00e1li po\u010das indoor cyclingu?<\/h2>\n<p>Jazda na spinningovom bicykli je skvel\u00fd sp\u00f4sob, ako schudn\u00fa\u0165, zn\u00ed\u017ei\u0165 mno\u017estvo telesn\u00e9ho tuku a sp\u00e1li\u0165 ve\u013ea kal\u00f3ri\u00ed.<strong>\u00a0Jedna 60-min\u00fatov\u00e1 jazda na bicykli v interi\u00e9ri znamen\u00e1 o 400 a\u017e 1000 kcal menej<\/strong>. Kone\u010dn\u00fd v\u00fdsledok je ovplyvnen\u00fd viacer\u00fdmi individu\u00e1lnymi faktormi vr\u00e1tane pohlavia, hmotnosti, veku, \u00farovne tr\u00e9ningu alebo intenzity cvi\u010denia.<\/p>\n<h2>Indoor cycling: komu sa odpor\u00fa\u010da tento typ cyklistick\u00e9ho tr\u00e9ningu?<\/h2>\n<p><strong>Vn\u00fatorn\u00e1 cyklistika je forma aktivity ur\u010den\u00e1 prakticky pre ka\u017ed\u00e9ho, bez oh\u013eadu na jeho \u00farove\u0148 tr\u00e9novanosti alebo kond\u00edcie..<\/strong> M\u00f4\u017ee sl\u00fa\u017ei\u0165 na spestrenie tr\u00e9ningu zameran\u00e9ho na budovanie vytrvalosti, aer\u00f3bnej kapacity alebo sily, ako aj na odb\u00faranie stresu alebo socializ\u00e1ciu.<\/p>\n<p>Tr\u00e9ning na stacion\u00e1rnom bicykli alebo trena\u017e\u00e9ri sa odpor\u00fa\u010da pre profesion\u00e1lnych cyklistov, ako aj pre amat\u00e9rskych rekrea\u010dn\u00fdch pretek\u00e1rov, ktor\u00ed si chc\u00fa udr\u017ea\u0165 kond\u00edciu po\u010das cel\u00e9ho roka a zachova\u0165 kontinuitu tr\u00e9ningu v prechodnom obdob\u00ed a v zime.<\/p>\n<p>Halov\u00e1 cyklistika je skvel\u00fdm doplnkom rehabilit\u00e1cie pre t\u00fdch, ktor\u00ed sa vracaj\u00fa po \u00faraze alebo zranen\u00ed doln\u00fdch kon\u010dat\u00edn, najm\u00e4 kolien (systematick\u00e1 jazda na bicykli pom\u00e1ha posil\u0148ova\u0165 \u0161tvorhlav\u00e9 svaly). T\u00e1to forma cvi\u010denia na bicykli je vhodn\u00e1 aj pre \u013eud\u00ed s nadv\u00e1hou, ktor\u00ed nem\u00f4\u017eu dv\u00edha\u0165 \u010dinky, beha\u0165 alebo chodi\u0165 na aerobik, ako aj pre seniorov.<\/p>\n<h2>Kontraindik\u00e1cie pre tr\u00e9ning vn\u00fatornej cyklistiky<\/h2>\n<p>Hoci m\u00e1 tr\u00e9ning na bicykli v interi\u00e9ri ve\u013ea zdravotn\u00fdch v\u00fdhod, existuje nieko\u013eko kontraindik\u00e1ci\u00ed pre jeho vykon\u00e1vanie, vr\u00e1tane kardiovaskul\u00e1rnych probl\u00e9mov alebo \u010derstv\u00fdch zranen\u00ed. Ak si nie ste ist\u00ed, \u010di je t\u00e1to forma fyzickej aktivity pre v\u00e1s vhodn\u00e1, pora\u010fte sa so svoj\u00edm lek\u00e1rom.<\/p>\n<p>Ke\u010f p\u00f4jdete na prv\u00fa hodinu indoor cyclingu, prisp\u00f4sobte \u00farove\u0148 tr\u00e9ningu svojej kond\u00edcii a rozsahu, v akom bicykel denne pou\u017e\u00edvate. D\u00f4le\u017eit\u00e9 je tie\u017e spr\u00e1vne nastavenie bicykla a jazdnej poz\u00edcie a dodr\u017eiavanie pokynov in\u0161truktora &#8211; zl\u00e9 dr\u017eanie tela, nespr\u00e1vne nastavenie riadidiel a sedla alebo \u0161liapanie do ped\u00e1lov po svojom m\u00f4\u017ee skon\u010di\u0165 boles\u0165ou kolien a chrbta alebo v\u00e1\u017enej\u0161\u00edm zranen\u00edm. Okrem toho tr\u00e9ning, ktor\u00fd nie je prisp\u00f4soben\u00fd va\u0161im schopnostiam, v\u00e1s m\u00f4\u017ee pripravi\u0165 o v\u0161etku rados\u0165 z jazdy a \u00fa\u010dinne v\u00e1s odradi\u0165 od pokra\u010dovania v dobrodru\u017estve indoor cyclingu.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/rHyY91N_NWPUve8Y8wFjVw5332ugqlVFNnp4ExhOi5rTzpbp0Yl-cL2SYGU0io0Oqct9TADYtDVBlAobYZaXLO2UYw81WQ4Z1jnFm-qG0WI5MX8_ZQEcUmNI9y4JQ-SILyeiLI4ttfOwrsBdUmWRoysdrTAatO_T-IH9T27.tmp_.png\" alt=\"Mu\u017e cvi\u010d\u00ed na bicyklovom trena\u017e\u00e9ri v miestnosti s uter\u00e1kom okolo krku a sl\u00fachadlami na u\u0161iach\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Tr\u00e9ning na bicykli v hale: doma alebo vo fitnes klube?<\/h2>\n<p>To, \u010di si vyberiete hodinu indoor cyclingu vo fitnes klube, alebo sa rozhodnete jazdi\u0165 doma na trena\u017e\u00e9ri, z\u00e1vis\u00ed od va\u0161ich individu\u00e1lnych potrieb, schopnost\u00ed a preferenci\u00ed.<\/p>\n<p><strong>Vn\u00fatorn\u00e1 cyklistika vo fitnes klube <\/strong>Je ide\u00e1lny pre t\u00fdch, ktor\u00ed sa \u0165a\u017eko motivuj\u00fa k samostatn\u00e9mu tr\u00e9ningu, nemaj\u00fa potrebn\u00e9 znalosti o pl\u00e1novan\u00ed trasy alebo maj\u00fa radi pestr\u00fa jazdu v r\u00f4znom tempe. Okrem ve\u013ek\u00e9ho \u00fasilia s\u00fa skupinov\u00e9 hodiny zameran\u00e9 aj na z\u00e1bavu, \u010do nemus\u00ed by\u0165 dobr\u00e1 vo\u013eba, ak sa pripravujete na s\u00fa\u0165a\u017e a potrebujete viac s\u00fa\u0165a\u017en\u00e9ho prvku.<\/p>\n<p>Jazda na jednokolke doma v\u00e1m umo\u017en\u00ed napl\u00e1nova\u0165 si trasu pod\u013ea vlastn\u00fdch potrieb alebo vyu\u017ei\u0165 hotov\u00e9 tr\u00e9ningy, ktor\u00e9 pon\u00fakaj\u00fa cyklistick\u00e9 aplik\u00e1cie. Je to tie\u017e optim\u00e1lna forma cvi\u010denia, ke\u010f m\u00e1te probl\u00e9m u\u0161etri\u0165 \u010das na cestu do fitnescentra, ale m\u00e1te k dispoz\u00edcii bicykel a \u0161pecializovan\u00e9 vybavenie. <strong>Cyklistick\u00fd trena\u017e\u00e9r<\/strong> vysok\u00fa kvalitu si m\u00f4\u017eete k\u00fapi\u0165 v online \u0161portovom obchode Sportano.pl, kde n\u00e1jdete produkty od renomovan\u00fdch v\u00fdrobcov cyklistick\u00e9ho vybavenia, ako s\u00fa: <strong>Zycle, Wahoo, Elite alebo Tacx<\/strong>.<\/p>\n<h2>Vn\u00fatorn\u00e1 cyklistika: vzorov\u00fd tr\u00e9ningov\u00fd pl\u00e1n<\/h2>\n<p>Tr\u00e9ning na stacion\u00e1rnom bicykli sa sklad\u00e1 zo 4 \u010dast\u00ed &#8211; zahrievacia \u010das\u0165 (pribli\u017ene 10 min\u00fat), core \u010das\u0165, cool down (ochladenie) a stre\u010ding. Pod\u013ea toho, ak\u00fd efekt chcete dosiahnu\u0165: zlep\u0161enie vytrvalosti, sily, spa\u013eovanie alebo m\u00f4\u017eete pou\u017ei\u0165 napr. <strong>kopec <\/strong>(jazda v rozmedz\u00ed 75-85 % maxim\u00e1lnej tepovej frekvencie &#8211; v\u00fdpo\u010det <strong>HRmax = 220 &#8211; vek<\/strong>), <strong>vysok\u00e1 <\/strong>(75-85 % HRmax), <strong>mix <\/strong>(r\u00f4znorod\u00fd ter\u00e9n &#8211; 65-85 % maxim\u00e1lnej srdcovej frekvencie),<strong> n\u00edzka\/v\u00fddr\u017e<\/strong> (spa\u013eovanie a vytrvalos\u0165 &#8211; 65-75 % maxim\u00e1lnej srdcovej frekvencie) alebo <strong>intervaly <\/strong>(85-92 % HRmax).<\/p>\n<p>Pr\u00edklad intervalov\u00e9ho tr\u00e9ningu na bicykli v interi\u00e9ri:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Rozcvi\u010dka: 10-15 min\u00fat<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Hlavn\u00e1 \u010das\u0165: 3 min\u00faty pri 85-92 % HRmax x 5-kr\u00e1t + 3 min\u00faty odpo\u010dinku pri 60-65 % HRmax po ka\u017edom intenz\u00edvnom \u00faseku<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Ochladenie &#8211; 7-10 min\u00fat rozklusu v pokojnom tempe<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Natiahnutie.<\/p>\n<\/li>\n<\/ul>\n<p>Pr\u00edklad tr\u00e9ningu vn\u00fatornej cyklistiky pre za\u010diato\u010dn\u00edkov:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Rozcvi\u010dka: 4 min\u00faty \u013eahk\u00e9ho spinningu pri 80 RPM (ot\u00e1\u010dkach za min\u00fatu) na n\u00edzkom odpore so srdcovou frekvenciou 60-65 % HRmax + 2 min\u00faty pri 85 RPM pri 65-68 % HRmax + 2 min\u00faty pri 90 RPM 68-73 % maxim\u00e1lnej srdcovej frekvencie<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Hlavn\u00e1 \u010das\u0165: Ka\u017ed\u00fdch \u0161es\u0165 min\u00fat zr\u00fdchlite jazdu na 100 BPM na 1 min\u00fatu a 30 sek\u00fand. Po ka\u017edej takejto \u010dasti m\u00f4\u017eete zn\u00ed\u017ei\u0165 kadenciu na 75 BPM, hodi\u0165 si \u013eah\u0161iu z\u00e1\u0165a\u017e a na 30 sek\u00fand sa postavi\u0165, aby ste uvo\u013enili tlak na h\u00fd\u017ede a nohy z jazdy v sede, a potom sa vr\u00e1ti\u0165 k tempu 85-90 RPM. Cel\u00e9 to zopakujte 5-kr\u00e1t<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Ochladenie: 5 min\u00fat pokojnej jazdy vlastn\u00fdm tempom na zn\u00ed\u017eenie tepovej frekvencie a vyrovnanie dychu<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Natiahnutie.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: start;\">\n","protected":false},"excerpt":{"rendered":"<p>Vn\u00fatorn\u00e1 cyklistika alebo jazda na \u0161peci\u00e1lnom stacion\u00e1rnom bicykli \u010di trena\u017e\u00e9ri je sp\u00f4sob, ako schudn\u00fa\u0165, zlep\u0161i\u0165 si kond\u00edciu a vytrvalos\u0165 alebo si zacvi\u010di\u0165 na bicykli bez oh\u013eadu na vonkaj\u0161ie podmienky. Pre\u010d\u00edtajte si inform\u00e1cie o indoor cyclingu, \u00fa\u010dinkoch a v\u00fdhod\u00e1ch tohto typu cvi\u010denia. Indoor cycling: \u010do to je? Vn\u00fatorn\u00e1 cyklistika sa vz\u0165ahuje na tr\u00e9ning na bicykloch v [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":823,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27],"tags":[],"class_list":["post-820","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-a-posilnovna"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Indoor cycling: v\u0161etko o tr\u00e9ningu na spinningovom bicykli. \u00da\u010dinky, v\u00fdhody a 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\/indoor-cycling-vsetko-o-treningu-na-spinningovom-bicykli-ucinky-vyhody-a-kontraindikacie\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Indoor cycling: v\u0161etko o tr\u00e9ningu na spinningovom bicykli. \u00da\u010dinky, v\u00fdhody a kontraindik\u00e1cie - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"Vn\u00fatorn\u00e1 cyklistika alebo jazda na \u0161peci\u00e1lnom stacion\u00e1rnom bicykli \u010di trena\u017e\u00e9ri je sp\u00f4sob, ako schudn\u00fa\u0165, zlep\u0161i\u0165 si kond\u00edciu a vytrvalos\u0165 alebo si zacvi\u010di\u0165 na bicykli bez oh\u013eadu na vonkaj\u0161ie podmienky. Pre\u010d\u00edtajte si inform\u00e1cie o indoor cyclingu, \u00fa\u010dinkoch a v\u00fdhod\u00e1ch tohto typu cvi\u010denia. Indoor cycling: \u010do to je? 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Pre\u010d\u00edtajte si inform\u00e1cie o indoor cyclingu, \u00fa\u010dinkoch a v\u00fdhod\u00e1ch tohto typu cvi\u010denia. Indoor cycling: \u010do to je? Vn\u00fatorn\u00e1 cyklistika sa vz\u0165ahuje na tr\u00e9ning na bicykloch v [&hellip;]","og_url":"https:\/\/sportano.sk\/blog\/indoor-cycling-vsetko-o-treningu-na-spinningovom-bicykli-ucinky-vyhody-a-kontraindikacie\/","og_site_name":"sportano.sk","article_published_time":"2024-04-18T11:53:23+00:00","article_modified_time":"2025-08-08T11:41:03+00:00","og_image":[{"width":980,"height":653,"url":"http:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/indoor-cycling.jpg","type":"image\/jpeg"}],"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\/indoor-cycling-vsetko-o-treningu-na-spinningovom-bicykli-ucinky-vyhody-a-kontraindikacie\/#article","isPartOf":{"@id":"https:\/\/sportano.sk\/blog\/indoor-cycling-vsetko-o-treningu-na-spinningovom-bicykli-ucinky-vyhody-a-kontraindikacie\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.sk\/blog\/#\/schema\/person\/060a066acc5a61519397be367ac285c9"},"headline":"Indoor cycling: v\u0161etko o tr\u00e9ningu na spinningovom bicykli. \u00da\u010dinky, v\u00fdhody a kontraindik\u00e1cie","datePublished":"2024-04-18T11:53:23+00:00","dateModified":"2025-08-08T11:41:03+00:00","mainEntityOfPage":{"@id":"https:\/\/sportano.sk\/blog\/indoor-cycling-vsetko-o-treningu-na-spinningovom-bicykli-ucinky-vyhody-a-kontraindikacie\/"},"wordCount":1719,"commentCount":0,"image":{"@id":"https:\/\/sportano.sk\/blog\/indoor-cycling-vsetko-o-treningu-na-spinningovom-bicykli-ucinky-vyhody-a-kontraindikacie\/#primaryimage"},"thumbnailUrl":"https:\/\/sportano.sk\/blog\/wp-content\/uploads\/2024\/04\/indoor-cycling.jpg","articleSection":["Fitness a posil\u0148ov\u0148a"],"inLanguage":"sk-SK","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/sportano.sk\/blog\/indoor-cycling-vsetko-o-treningu-na-spinningovom-bicykli-ucinky-vyhody-a-kontraindikacie\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/sportano.sk\/blog\/indoor-cycling-vsetko-o-treningu-na-spinningovom-bicykli-ucinky-vyhody-a-kontraindikacie\/","url":"https:\/\/sportano.sk\/blog\/indoor-cycling-vsetko-o-treningu-na-spinningovom-bicykli-ucinky-vyhody-a-kontraindikacie\/","name":"Indoor cycling: v\u0161etko o tr\u00e9ningu na spinningovom bicykli. \u00da\u010dinky, v\u00fdhody a kontraindik\u00e1cie - 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