Domů Tělo & Zdraví Hubnutí 6 tréninků, při kterých spálíte nejvíce kalorií a urychlíte hubnutí Zatím bez hodnocení.

6 tréninků, při kterých spálíte nejvíce kalorií a urychlíte hubnutí Zatím bez hodnocení.

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6 tréninků, při kterých spálíte nejvíce kalorií a urychlíte hubnutí

Dobrá zpráva pro všechny, kteří se chtějí zbavit přebytečných kilogramů: existuje několik tréninků, které vám pomohou spálit maximální množství kalorií a urychlit váš proces hubnutí. Tyto cvičení s intenzivní aerobní aktivitou jsou ideální pro spalování tuků a zlepšení kondice.

Pokud toužíte po rychlém a účinném hubnutí, zvažte začlenění některého z následujících tréninků do vašeho tréninkového plánu:

  1. Běhání: Běhání je výborným způsobem, jak spálit mnoho kalorií. Bez ohledu na vaši úroveň kondice můžete začít pomalu a postupně zvyšovat intenzitu a délku tréninku. Běhání také posiluje srdce a pomáhá zlepšit celkovou fyzickou kondici.
  2. Těžká kardio trénink: Kombinace kardio cviků jako je jumping jack, vyskakování na míste, burpees nebo skákací švihadlo, je skvělým způsobem, jak spálit mnoho kalorií za krátkou dobu. Těžký kardio trénink zahrnuje krátké intervaly s vysokou intenzitou následované krátkými obdobími odpočinku.
  3. Intervaly na rotopedu: Rotoped je populárním kardio cvičením, které spaluje mnoho kalorií. Proveďte krátké intervaly s vysokou intenzitou následované kratšími obdobími aktivního odpočinku. Tento trénink zrychlí váš metabolismus a pomůže vám spálit tuky.
  4. HIIT (Vysokointenzivní intervalový trénink): HIIT je účinná forma cvičení, která kombinuje krátké intervaly extrémně vysoké intenzity s krátkými obdobími odpočinku. HIIT zvyšuje spalování kalorií i po ukončení tréninku.
  5. Skákací švihadlo: Skákací švihadlo je vynikajícím cvičením pro spalování kalorií a zlepšení koordinace. Intervalový trénink se skákacím švihadlem může být extrémně účinný při hubnutí.
  6. Plavání: Plavání je celkově skvělým cvičením, které zapojuje mnoho svalových skupin a spaluje mnoho kalorií. Při plavání využíváte jak svalovou sílu, tak i kardiovaskulární systém.

Začněte s jedním z těchto tréninků a dejte do svého úsilí o hubnutí nový větší spád. Paměťte si, že pravidelnost je klíčová, takže si vyhraďte čas na cvičení a držte se svého tréninkového plánu.

[highlight]TIP: Pokud potřebuješ opravdu zhubnout podívej se na top Českou dietu [/highlight]

 

Ne každý je velkým fanouškem důsledného chození do posilovny a někteří mohou dokonce opakovaně dodržovat jeden tréninkový plán, který se může stát všedním. Ale pokud jde o cestu k odbourávání tuků, je důležité udržovat tělo v pohybu a spálit více kalorií, než spotřebujete. Pokud hledáte nový způsob, jak se udržet na správné cestě a urychlit své úsilí o hubnutí, existuje poměrně dost tréninků zaměřených na sport, které vám to umožní. Shrnuli jsme šest cviků, které spalují nejvíce kalorií a pomohou vám včas shodit přebytečná kila. 

Kromě zábavného basketbalu nebo fotbalu v dětství by většina lékařů a trenérů mohla dospělým doporučit, aby se zúčastnili běhu, běhu nebo dlouhých procházek, aby začali shazovat tuk. Ačkoli je běh a/nebo chůze pro hubnutí nesmírně prospěšná a může podpořit dlouhodobé zdraví vašeho těla, nejsou tato cvičení vždy nejlákavější nebo nejrychleji fungující ze všech.

„Cílem je najít si aktivitu, kterou máte rádi, a dělat ji důsledně,“ vysvětluje Amy Goodson, MS, RD, CSSD, LD, registrovaná dietoložka, certifikovaná specialistka na sportovní dietetiku a oceněná autorka knihy The Sports Nutrition Playbook. „Pokud je vaším cílem hubnutí, pak ho provádějte více a také sledujte svou výživu tak, abyste zdravě vytvořili deficit kalorií a přitom stále zásobovali své tělo potravinami bohatými na živiny.“

Na jedné straně běhání obvykle koreluje s přibližně 100 spálených kalorií na míli, podle ACE Fitness, a chůze tempem čtyři míle za hodinu by vám mohla pomoci spálit 135 až 189 kalorií za 30 minut. Na druhou stranu, vysoce intenzivní intervalový trénink je možnost, která může spálit nejvíce kalorií. a pomůže vám rychleji dosáhnout vašich cílů, výzkum ukazuje. „[This is because it’s] typ cvičení, při kterém se střídá trénink s vyšší intenzitou s tréninkem s nižší intenzitou, při kterém se spaluje více kalorií než při pohybu po stejnou dobu v pomalejším tempu,“ říká Goodson.

Jak již bylo řečeno, pro ty, kteří hledají rychlé výsledky a zábavný způsob, jak se věnovat cvičení jako celku, máme pro vás řešení. Podívejte se na tato cvičení zaměřená na sport, u kterých bylo vědecky prokázáno, že spalují nejvíce kalorií a pomáhají vám nejrychleji zhubnout.

Jak rychle zhubnout – plavání

Plavec plave kolečka a ukazuje, kdy cvičit při přerušovaném půstu.

Plavání je individuální sport, při kterém pracuje celé vaše tělo. Někteří by mohli říci, že je to podceňovaná forma kardio cvičení a/nebo tréninku s nízkou intenzitou, která vám pomůže spálit přebytečné kalorie a vyrýsovat svalovou hmotu. Výzkum dokonce podporuje jeho výhody při hubnutí.

Plavecké styly, jako je motýlek, prsa a dokonce i volný styl, mohou urychlit spalování kalorií. Podle WorldHealth, za pouhých 30 minut tréninku můžete spálit 367 až 404 kalorií při plavání některým z těchto energeticky náročných tahů. Při této fyzické aktivitě se vaše tělo pohybuje proti odporu, což vám pomáhá spalovat tělesný tuk a tvarovat svaly. Jak říká Goodson: „Svaly jsou metabolicky aktivnější než tuk, což znamená, že spalují více kalorií v klidu.“

Jak rychle zhubnout – zumba

cvičení zumby

Pro ty, kteří hledají zábavné skupinové cvičení, může být zumba skvělou volbou pro hubnutí. Nemusí se nutně jednat o typický „sport“ jako takový, ale spíše o aerobní vysoce intenzivní typ tréninku, který zahrnuje složité pohyby se skupinou dalších podobně smýšlejících jedinců, kteří jsou zapálení pro taneční cvičení.

Výzkum ukazuje, že Zumba může významně ovlivnit cestu k hubnutí tím, že sníží celkový tělesný tuk. Během hodinové lekce zumby je pravděpodobné, že se vám podaří spálit v průměru 500 až 800 kalorií. Existuje poměrně dost faktorů, které mohou hrát roli v tom, kolik kalorií se skutečně spálí – jako je věk, genetika a osobní intenzita (jak tvrdě pracujete!) – ale pokud se účinně snažíte zasáhnout tyto taneční pohyby, můžete očekávat, že uvidíte výsledky v žádném okamžiku.

Jak rychle zhubnout – basketbal

Ať už rádi střílíte na koš sem a tam, nebo hrajete s přáteli, basketbal je milovaný, soutěžní styl cvičení, který je ideální pro shazování váhy. Například během 30minutového hraní může 155kilový člověk spálit přibližně 288 kalorií, Harvard Health Publishing zprávy. To je sice jen základní hodnota, ale člověk s vyšší tělesnou hmotností by mohl během cvičení vynaložit více energie a spálit ještě více kalorií.

Basketbal kombinuje skokové pohyby a odporový trénink, což z něj činí vynikající trénink celého těla. Kromě toho, že vám tento zábavný sport pomůže shodit nežádoucí váhu, vám také příjemně zlepší náladu, podpoří zdravé kosti, sníží stres, zlepší koordinaci a rovnováhu a posílí zdraví vašeho srdce, WebMD vysvětluje. Co víc si od cvičení přát?

Jak rychle zhubnout – fotbal, americký i ten náš

Fotbal je dalším týmovým sportem, který může vašemu tělu prospět, pokud jde o spalování kalorií, protože se jedná o intenzivní trénink se všemi druhy pohybu, podle Virtua Health. Přestože v týmových soubojích mohou být chvíle odpočinku a prostoje, tento sport má malý kontakt mezi lidmi, ale spoustu intenzivní svalové práce.

Hraní celé hry vlajkového fotbalu zahrnuje dva poločasy, které trvají 20 minut, celkem tedy 40 minut herního času. Odhaduje se, že 150kilový člověk, který se účastní celé hry flag fotbalu, může spálit přibližně 363 kalorií. Dvousetkilový jedinec může spálit asi 484 kalorií a 250kilová osoba může spálit asi 605 kalorií, uvádí se ve zprávě MyFitnessPal. Toto cvičení může zatížit vaše tělo až na hranici jeho možností, protože hráči musí sprintovat, skákat a rychle měnit směry. 

Jak rychle zhubnout – lezení

Pokud mluvíme o zábavě a zároveň o úžasném tréninku, lezení po skalách musí být na prvním místě. Můžete se buď vydat do nebo zkusit štěstí v přírodě s certifikovaným profesionálem., ale v každém případě vás čeká náročné a uspokojivé cvičení.

Podle WebMD, lezení po skalách je cvičení celého těla, které aktivuje jádro, nohy, ruce, hýždě a záda, což vás nutí používat při lezení v podstatě všechny části těla. Kombinuje silové a aerobní cvičení, které zvýší spalování kalorií během dne, což napomůže vašemu úsilí o hubnutí. Výzkumy například přibližují, že můžete spálit kdekoli od neuvěřitelných 480 až 660 kalorií za hodinu. při lezení po skalách! Dejte si však pozor, protože intenzita tohoto sportu je vysoká, takže může trvat nějakou dobu, než si zvyknete.

Jak rychle zhubnout – jízda na kole

Toto oblíbené cvičení má kromě hubnutí řadu zdravotních výhod. Studie zjistily. že jízda na kole může výrazně zlepšit kondici, zvýšit citlivost na inzulín a zvýšit výkonnost. snížit riziko srdečních onemocnění, rakoviny a dokonce i smrt. Od začátečníků k profesionálům, Harvard Health Publishing uvádí, že každý, kdo se účastní tohoto typu tréninku, může mít možnost během 30 minut jízdy na kole rozpustit 210 až 441 kilogramů v závislosti na své hmotnosti a intenzitě tréninku. Bez ohledu na rychlost, pro kterou se rozhodnete, se však jedná o další cvičení, které může podpořit rychlý úbytek hmotnosti a zlepšení celkové fyzické kondice.

Tak na co čekáte? Zapojte se co nejdříve do některého z těchto sportů a cvičení, abyste podpořili své cíle v oblasti hubnutí, zlepšili své zdraví a užili si skvělou zábavu a zároveň poznali nové lidi!

dieta

FAQs o 6 trénincích, při kterých spálíte nejvíce kalorií a urychlíte hubnutí

1. Jaké jsou nejúčinnější tréninky na spalování kalorií?

Existuje několik tréninků, které jsou známé svou vysokou účinností při spalování kalorií. Sem patří například HIIT (High-Intensity Interval Training), běhání, plavání, box, spinning a skákání přes švihadlo.

2. Jak HIIT trénink pomáhá spalovat kalorie?

HIIT trénink kombinuje krátké, ale intenzivní intervaly cvičení s krátkým odpočinkem. Tato forma tréninku zvyšuje srdeční frekvenci a spaluje velké množství kalorií během krátké doby. Navíc HIIT trénink stimuluje metabolický proces, který spaluje kalorie i po skončení tréninku.

3. Jaký je vliv běhání na spalování kalorií?

Běhání je jedním z nejefektivnějších způsobů, jak spálit kalorie. Při běhu se aktivuje mnoho svalových skupin a vaše tělo spaluje velké množství energie. Výšina kalorií spálených během běhu závisí na vaší váze, rychlosti běhu a délce tréninku.

4. Plavání a spalování kalorií – jak to souvisí?

Plavání je celkový trénink, který posiluje nejen svaly, ale také spaluje kalorie. Díky vodnímu odporu musíte překonávat větší odpor při plavání, což zvyšuje vaši srdeční frekvenci a spaluje kalorie. Navíc je to uklidňující aktivita, která je šetrná k vašim kloubům.

5. Jaký je přínos boxu pro spalování kalorií?

Box je skvělý trénink, který zlepšuje kondici, posiluje svaly a spaluje kalorie. Během boxování se aktivují svaly celého těla, ať už při úderech nebo obraně. Trénink s boxovacím pytlem nebo s partnerem je také efektivní při spalování tuků a urychlení metabolismu.

6. Skákání přes švihadlo – jednoduchý způsob na spalování kalorií?

Skákání přes švihadlo je poměrně jednoduchý způsob, jak spalovat kalorie. Skákání pomáhá zlepšit kardiovaskulární kondici, zvyšuje svalovou sílu a spaluje tuky. Intenzita a rychlost skákání ovlivňují množství kalorií spálených během tohoto cvičení.

[highlight]TIP: Pokud potřebuješ opravdu zhubnout podívej se na top Českou dietu [/highlight]

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