{"id":77866,"date":"2023-11-30T07:45:00","date_gmt":"2023-11-30T06:45:00","guid":{"rendered":"https:\/\/www.bezec.eu\/beh-podla-srdcovej-frekvencie-2-cast-tajomstva-srdca-bezca-odhalene\/"},"modified":"2023-12-02T11:51:36","modified_gmt":"2023-12-02T10:51:36","slug":"beh-podla-srdcovej-frekvencie-2-cast-tajomstva-srdca-bezca-odhalene","status":"publish","type":"post","link":"https:\/\/www.bezec.eu\/sk\/beh-podla-srdcovej-frekvencie-2-cast-tajomstva-srdca-bezca-odhalene\/","title":{"rendered":"&#8222;Beh pod\u013ea srdcovej frekvencie, 2. \u010das\u0165 &#8211; Tajomstv\u00e1 srdca be\u017eca odhalen\u00e9.&#8220;"},"content":{"rendered":"\n<p class=\"is-style-large\"><em>Ur\u010dite ste u\u017e po\u010duli o tr\u00e9ningu srdcovej frekvencie, presnej\u0161ie o tom, \u017ee by ste mali beha\u0165 pod\u013ea svojej srdcovej frekvencie. Len be\u017ete na tep! Zistite svoju maxim\u00e1lnu hodnotu TF a nastavte si z\u00f3ny. Ale pre\u010do? \u010co z toho budem ma\u0165? Ak\u00fd je pr\u00ednos? Na tieto ot\u00e1zky sa pok\u00fasime odpoveda\u0165 v nasleduj\u00facom \u010dl\u00e1nku.<\/em><\/p>\n\n<p>Nebojte sa, nie je to tak\u00e9 zl\u00e9, ako to na prv\u00fd poh\u013ead vyzer\u00e1. Napokon, tr\u00e9ning srdcovej frekvencie sa m\u00f4\u017ee sta\u0165 aj z\u00e1bavnou hrou. Na \u00favod si pop\u00ed\u0161eme z\u00e1kladn\u00e9 procesy, ktor\u00e9 je dobr\u00e9 pozna\u0165, aby sme tejto te\u00f3rii porozumeli. Na konci tohto \u010dl\u00e1nku pop\u00ed\u0161eme, ako m\u00f4\u017eeme aj bez z\u00e1\u0165a\u017eov\u00e9ho testu z\u00edska\u0165 pomerne presn\u00e9 \u00fadaje o va\u0161ej TF Max.  <\/p>\n\n<p>V d\u00e1vnej minulosti sa verilo, \u017ee srdce uchov\u00e1va \u013eudsk\u00fa du\u0161u a \u017ee ovplyv\u0148uje to, ak\u00fd \u010dlovek je. Dr. J\u00e1n Jesenius okolo roku 1600 pochopil, \u017ee to tak nie je. Srdce je dut\u00fd sval, ktor\u00fd sa nach\u00e1dza v hrudnom ko\u0161i a ktor\u00e9ho \u00falohou je zabezpe\u010dova\u0165 a riadi\u0165 krvn\u00fd obeh a rozvod kysl\u00edka a \u017eiv\u00edn. Napriek tomu sa spr\u00e1va ako ka\u017ed\u00fd in\u00fd sval. Ke\u010f ho tr\u00e9nujete &#8211; beh\u00e1te, zv\u00e4\u010d\u0161uje sa a silnie. Ak prestanete, vr\u00e1ti sa do p\u00f4vodnej ve\u013ekosti do 3 &#8211; 5 mesiacov. Je to ve\u013emi inteligentn\u00fd sval.<\/p>\n\n<p> <\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" data-src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/DALL&#xB7;E-2023-11-30-17.00.12-An-anatomical-model-of-a-human-heart-showing-two-images-side-by-side_-on-the-left-an-image-of-the-heart-as-a-whole-with-accurate-anatomical-details--1024x585.png\" alt=\"\" class=\"wp-image-77856 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/585;\" \/><noscript><img decoding=\"async\" src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2023\/11\/DALL&#xB7;E-2023-11-30-17.00.12-An-anatomical-model-of-a-human-heart-showing-two-images-side-by-side_-on-the-left-an-image-of-the-heart-as-a-whole-with-accurate-anatomical-details--1024x585.png\" alt=\"\" class=\"wp-image-77856\"\/><\/noscript><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\" id=\"h-anatomie-srdce\" style=\"font-size:30px\">Anat\u00f3mia srdca<\/h2>\n\n<p>Org\u00e1n je rozdelen\u00fd na dve \u010dasti, \u013eav\u00fa a prav\u00fa. Ka\u017ed\u00e1 z nich m\u00e1 predsie\u0148 a \u0161pajzu. M\u00f4\u017eeme si ho predstavi\u0165 ako pumpu, ktor\u00e1 pumpuje krv. Tento proces sa za\u010d\u00edna pr\u00faden\u00edm neokysli\u010denej (tmavej) krvi z kon\u010dat\u00edn, trupu a hlavy cez horn\u00fa dut\u00fa \u017eilu do pravej predsiene, odkia\u013e sa cez trojc\u00edpu chlop\u0148u dost\u00e1va do pravej komory. Odtia\u013e sa dost\u00e1va do p\u013e\u00fac, kde sa okysli\u010duje. Potom sa vracia do \u013eavej predsiene, odtia\u013e cez dvojc\u00edpu chlop\u0148u do \u013eavej komory a potom pr\u00fadi cez aortu ako okysli\u010den\u00fd (svetlo\u010derven\u00fd) do cel\u00e9ho tela.<\/p>\n\n<p>V tele m\u00e1me ve\u013ek\u00fd a mal\u00fd obehov\u00fd syst\u00e9m. Mal\u00fd zabezpe\u010duje okysli\u010dovanie krvi v p\u013e\u00facach, ve\u013ek\u00fd rozv\u00e1dza krv a\u017e k poslednej vlasovej bunke v tele.<\/p>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/06\/DALL&#xB7;E-2023-11-30-17.06.54-Create-a-schematic-illustration-of-the-human-circulatory-system-on-a-white-background-clearly-differentiating-the-systemic-big-and-pulmonary-small-e1701360568861-1024x701.png\" alt=\"\" class=\"wp-image-77860 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/701;\" \/><noscript><img decoding=\"async\" src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/06\/DALL&#xB7;E-2023-11-30-17.06.54-Create-a-schematic-illustration-of-the-human-circulatory-system-on-a-white-background-clearly-differentiating-the-systemic-big-and-pulmonary-small-e1701360568861-1024x701.png\" alt=\"\" class=\"wp-image-77860\"\/><\/noscript><\/figure>\n\n<p>Srdce pracuje na z\u00e1klade bioelektrick\u00fdch vzruchov a je &#8222;elektricky riaden\u00e9&#8220;. Miesto, ktor\u00e9 je za to zodpovedn\u00e9, sa odborne naz\u00fdva sinoatri\u00e1lny uzol, ktor\u00fd vysiela elektrick\u00e9 sign\u00e1ly sofistikovan\u00fdm sp\u00f4sobom (u norm\u00e1lneho \u010dloveka 70-80-kr\u00e1t za min\u00fatu). Tie sp\u00f4sobuj\u00fa srdcov\u00fa rot\u00e1ciu, \u010do je odborn\u00fd n\u00e1zov pre kontrakciu (srdce sa s\u0165ahuje) a relax\u00e1ciu (srdce sa uvo\u013e\u0148uje).<\/p>\n\n<p>Po\u010das kontrakcie sa krv zo srdca &#8222;vypudzuje&#8220; a po\u010das relax\u00e1cie sa &#8222;nas\u00e1va&#8220;. V pokoji sa na jednu kontrakciu odoberie pribli\u017ene 70 ml krvi. Srdcom prete\u010die pribli\u017ene 5 litrov krvi za min\u00fatu, ktor\u00e1 sa vyp\u00fa\u0161\u0165a v pravideln\u00fdch vln\u00e1ch (to vyu\u017e\u00edvaj\u00fa optick\u00e9 senzory).  <\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-tepova-frekvence\" style=\"font-size:30px\">Tepov\u00e1 frekvencia<\/h2>\n\n<p>Ako sme u\u017e povedali, srdce pracuje na z\u00e1klade kontrakcie a relax\u00e1cie a srdcov\u00e1 frekvencia meria po\u010det t\u00fdchto akci\u00ed za min\u00fatu. Star\u00ed Egyp\u0165ania sledovali srdcov\u00fa frekvenciu. Nane\u0161\u0165astie nemali \u017eiadne in\u00e9 pr\u00edstroje mimo ucha, tak\u017ee ka\u017ed\u00fd lek\u00e1r prirovnal TF k vlastnej srdcovej frekvencii. Z\u00e1sadn\u00e1 zmena nastala v 17. storo\u010d\u00ed, ke\u010f boli vyn\u00e1jden\u00e9 hodiny. To umo\u017enilo lek\u00e1rom ur\u010di\u0165 BPM &#8211; tep za min\u00fatu. A\u017e 80. V 50. rokoch 20. storo\u010dia si be\u017eci merali pulz a po\u010d\u00edtali, ko\u013ekokr\u00e1t sa im srdce rozb\u00fa\u0161i za 15 sek\u00fand. Z\u00edskan\u00fa hodnotu vyn\u00e1sobili \u0161tyrmi, aby z\u00edskali svoju srdcov\u00fa frekvenciu.  <\/p>\n\n<p>Spolo\u010dnos\u0165 POLAR bola prvou spolo\u010dnos\u0165ou, ktor\u00e1 v 80. rokoch uviedla na trh nov\u00fd v\u00fdrobok. rokov \u0161porttester s hrudn\u00fdm p\u00e1som, ktor\u00fd doslova revolu\u010dne zmenil koncepciu tr\u00e9ningu srdcovej frekvencie &#8211; beh pod\u013ea srdcovej frekvencie. Senzor na p\u00e1ske je &#8222;ve\u013emi jednoduch\u00fd EKG&#8220;, ktor\u00fd dok\u00e1\u017ee sn\u00edma\u0165 elektrick\u00e9 vlny srdca. Tie sa pren\u00e1\u0161aj\u00fa pri ka\u017edej ot\u00e1\u010dke srdca (zodpovedn\u00fd je sinoatri\u00e1lny uzol). V\u010faka tomu m\u00f4\u017eeme na hodink\u00e1ch sledova\u0165 TF s presnos\u0165ou 98 % (srdcov\u00e1 frekvencia sa zaokr\u00fah\u013euje na cel\u00e9 \u010d\u00edslo, \u010d\u00edm sa str\u00e1caj\u00fa 2 % presnosti).  <\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-opticky-snimac-tepove-frekvence\" style=\"font-size:30px\">Optick\u00fd sn\u00edma\u010d srdcovej frekvencie<\/h2>\n\n<p>Najmodernej\u0161\u00ed optick\u00fd sn\u00edma\u010d srdcovej frekvencie monitoruje absorpciu svetla pr\u00fadiacej krvi. Krv v mojich \u017eil\u00e1ch nete\u010die ako pokojn\u00e1 rieka. Je to sk\u00f4r vypustenie priehrady. Ak pravidelne otv\u00e1rate dvierka priehrady, vyleje sa ve\u013ea vody a vytvor\u00ed sa vlna, po ktorej nasleduje \u010fal\u0161ia a \u010fal\u0161ia. Srdce funguje na rovnakom princ\u00edpe. Krv cirkuluje \u017eilami, v\u00e9nami a tepnami do na\u0161ich tkan\u00edv v podobn\u00fdch vln\u00e1ch. Cievnos\u0165 tkaniva sa men\u00ed s ka\u017edou vlnou. Ke\u010f s\u00fa plne prekrven\u00e9, maj\u00fa in\u00fa absorpciu svetla, ako ke\u010f s\u00fa neprekrven\u00e9. Optick\u00fd senzor meria tieto rozdiely.<\/p>\n\n<p>Funguje to tak, \u017ee v hodink\u00e1ch je zdroj svetla, ktor\u00fd svieti cez va\u0161u poko\u017eku. Ved\u013ea neho sa nach\u00e1dza fotoelektrick\u00fd sn\u00edma\u010d, ktor\u00fd sn\u00edma intenzitu odrazen\u00e9ho svetla. L\u00ed\u0161i sa v z\u00e1vislosti od prekrvenia tkaniva. To so sebou prin\u00e1\u0161a ur\u010dit\u00e9 \u00faskalia. Prietok krvi nez\u00e1vis\u00ed len od pulzu. Ovplyv\u0148uje ho pohyb, n\u00e1razy, stres, teplota okolia, z\u00fa\u017eenie tepien at\u010f&#8230; Najlep\u0161ie miesto na meranie je ucho.  <\/p>\n\n<p>Sign\u00e1l je hor\u0161\u00ed nad z\u00e1p\u00e4st\u00edm, kde sa up\u00ednaj\u00fa klasick\u00e9 \u0161porttestery. Pri pohybe ruky sp\u00f4sobuje odstrediv\u00e1 sila zmeny v prekrven\u00ed tkaniva. Na druhej strane, dne\u0161n\u00e9 modern\u00e9 optick\u00e9 sn\u00edma\u010de maj\u00fa tak\u00e9 algoritmy, \u017ee ich kvalita je dostato\u010dn\u00e1 pre stabiln\u00fd chod. Optick\u00fd sn\u00edma\u010d nereaguje presne na n\u00e1hle zmeny tempa. Nem\u00f4\u017eete teda d\u00e1va\u0165 r\u00fdchle, kr\u00e1tke intervaly pod\u013ea tr\u00e9ningu srdcovej frekvencie s optikou. V\u00ed\u0165azom, hoci menej pohodln\u00fdm, s presnos\u0165ou pribli\u017ene 98 % je hrudn\u00fd p\u00e1s so senzorom.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-maximalni-tepova-frekvence\" style=\"font-size:30px\">Maxim\u00e1lna srdcov\u00e1 frekvencia<\/h2>\n\n<p>Ak chcete zlep\u0161i\u0165 svoju be\u017eeck\u00fa kond\u00edciu behom pod\u013ea srdcovej frekvencie, mus\u00edte pozna\u0165 svoju TF Max a potom si vypo\u010d\u00edta\u0165 jednotliv\u00e9 tr\u00e9ningov\u00e9 z\u00f3ny. Maxim\u00e1lna srdcov\u00e1 frekvencia (MHR): je najvy\u0161\u0161ia intenzita, ktor\u00fa va\u0161e srdce zvl\u00e1dne za jednu min\u00fatu. Ak chcete za\u010da\u0165 beha\u0165 pod\u013ea tepovej frekvencie, bez znalosti tejto hodnoty sa nezaob\u00eddete. Ako z\u00e1kladn\u00e1 priemern\u00e1 hodnota popul\u00e1cie po naroden\u00ed sa vypo\u010d\u00edta 220 \u00faderov.  <\/p>\n\n<p>S ka\u017ed\u00fdm \u010fal\u0161\u00edm rokom veku sa zni\u017euje o jeden \u00fader srdca a nie je mo\u017en\u00e9 ho zv\u00fd\u0161i\u0165. Maxim\u00e1lna srdcov\u00e1 frekvencia je ako svie\u010dka, ktor\u00fa zap\u00e1lite. Ke\u010f svie\u010dka hor\u00ed, jej ve\u013ekos\u0165 sa postupom \u010dasu zmen\u0161uje, a\u017e v jednom okamihu vosk \u00faplne vyhor\u00ed a svie\u010dka zhasne.<\/p>\n\n<p>Najjednoduch\u0161\u00ed sp\u00f4sob, ako z\u00edska\u0165 presn\u00fd v\u00fdsledok, je absolvova\u0165 z\u00e1\u0165a\u017eov\u00fd test na \u0161pecializovanej klinike. Ak si vyberiete t\u00fato mo\u017enos\u0165, z\u00edskate maximum mo\u017en\u00fdch inform\u00e1ci\u00ed spracovan\u00fdch do preh\u013eadn\u00fdch grafov, tabuliek, popisov at\u010f. Nau\u010d\u00edte sa v\u0161etko, \u010do potrebujete na cielen\u00e9 budovanie vytrvalosti aj r\u00fdchlosti. Mali by ste z\u00edska\u0165 tieto hodnoty: aer\u00f3bny, anaer\u00f3bny a ventila\u010dn\u00fd prah a pr\u00edpadne lakt\u00e1tov\u00fd prah.  <\/p>\n\n<p>Ak nem\u00e1te mo\u017enos\u0165 absolvova\u0165 z\u00e1\u0165a\u017eov\u00fd test, ale napriek tomu chcete zisti\u0165 svoje hodnoty, existuj\u00fa alternat\u00edvne sp\u00f4soby, ako sa k nim dosta\u0165. Mali by ste v\u0161ak vzia\u0165 do \u00favahy, \u017ee presnos\u0165 nebude rovnak\u00e1 a z\u00edskate len pribli\u017en\u00fa maxim\u00e1lnu tepov\u00fa frekvenciu. Na druhej strane, najnov\u0161ie modely \u0161porttesterov dok\u00e1\u017eu postupne analyzova\u0165 va\u0161u maxim\u00e1lnu tepov\u00fa frekvenciu a z nej odvodi\u0165 lakt\u00e1tov\u00fd prah &#8211; anaer\u00f3bny prah.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-vypocet-maximalni-tepove-frekvence-dle-vzorce\" style=\"font-size:30px\">V\u00fdpo\u010det maxim\u00e1lnej srdcovej frekvencie pod\u013ea vzorca<\/h2>\n\n<p>Je to najr\u00fdchlej\u0161\u00ed, ale na druhej strane aj najmenej presn\u00fd v\u00fdsledok zistenia tejto hodnoty. Potrebujete pozna\u0165 len z\u00e1kladn\u00e9 hodnoty, ktor\u00e9 zad\u00e1te do nasleduj\u00faceho vzorca. V s\u00fa\u010dasnosti sa naj\u010dastej\u0161ie pou\u017e\u00edva t\u00e1, ktor\u00e1 bola uverejnen\u00e1 v \u010dasopise <strong>Medicine &amp; Science in Sports &amp; Exercise<\/strong> a ktor\u00e1 je relat\u00edvne najpresnej\u0161ia ako z\u00e1kladn\u00fd preh\u013ead.<\/p>\n\n<p><strong>206,9 &#8211; (0,67 x vek)<\/strong><br\/>Ak teda patr\u00edte k t\u00fdm, ktor\u00ed sa uspokoja s m\u00e1lom, nechc\u00fa podst\u00fapi\u0165 z\u00e1\u0165a\u017eov\u00fd test a nechc\u00fa ani vyu\u017ei\u0165 in\u00e9 mo\u017enosti, vy\u0161\u0161ie uveden\u00e1 rovnica je presne to, \u010do h\u013ead\u00e1te.<\/p>\n\n<p class=\"has-white-color has-cyan-bluish-gray-background-color has-text-color has-background\">Met\u00f3du stanovenia maxim\u00e1lnej srdcovej frekvencie v\u00fdpo\u010dtom pova\u017eujem za n\u00fadzov\u00e9, do\u010dasn\u00e9 rie\u0161enie. D\u00f4vodom m\u00f4jho postoja je ve\u013ek\u00e1 nepresnos\u0165 sp\u00f4soben\u00e1 t\u00fdm, \u017ee pou\u017eit\u00fd vzorec neakceptuje va\u0161e skuto\u010dn\u00e9 fyzik\u00e1lne limity, ale je v\u00fdsledkom spriemerovania tis\u00edcov meran\u00ed, aj ke\u010f opatrnej\u0161\u00edch. Ka\u017ed\u00fd z n\u00e1s m\u00e1 inak ve\u013ek\u00e9 srdce, ktor\u00e9 mus\u00ed bi\u0165 inou intenzitou. Mal\u00e9 srdce bude ma\u0165 ove\u013ea vy\u0161\u0161iu maxim\u00e1lnu srdcov\u00fa frekvenciu, ne\u017e predpoklad\u00e1 v\u00fdpo\u010det, ako ve\u013ek\u00e9 srdce, ktor\u00e9 bude ma\u0165 ove\u013ea ni\u017e\u0161ie hodnoty, ne\u017e by o\u010dak\u00e1vala rovnica. Pre \u00faplnos\u0165 prid\u00e1m svoje \u00fadaje:<br\/><br\/>206,9 &#8211; (067&#215;52) = 172 TF Max. Moja biologicky nameran\u00e1 hodnota je v\u0161ak 181 TF Max, \u010do je obrovsk\u00fd rozdiel. Z toho vypl\u00fdva, \u017ee moje srdce rozhodne nepatr\u00ed k priemeru popul\u00e1cie.&#8220;<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-bezecky-test-na-be-zeckem-pasu\" style=\"font-size:-8px\"><strong>Test na be\u017eeckom p\u00e1se<\/strong><\/h2>\n\n<ul class=\"wp-block-list\">\n<li>\u010eal\u0161ou mo\u017enos\u0165ou je absolvova\u0165 be\u017eeck\u00fd test na be\u017eeckom p\u00e1se alebo v pr\u00edrode. Tejto problematike sa bude venova\u0165 jeden z nasleduj\u00facich \u010dl\u00e1nkov a podcastov.<\/li>\n<\/ul>\n\n<p>Tepov\u00e1 frekvencia (spr\u00e1vne srdcov\u00e1 frekvencia) je n\u00e1stroj, ktor\u00fd v\u00e1m m\u00f4\u017ee poveda\u0165 ve\u013ea o va\u0161om tele. Samozrejme, za predpokladu, \u017ee viete, ako spr\u00e1vne \u010d\u00edta\u0165 \u00fadaje. Ak ste test robili poctivo a boli ste ochotn\u00ed vyst\u00fapi\u0165 zo svojej komfortnej z\u00f3ny a vst\u00fapi\u0165 do tej najnepr\u00edjemnej\u0161ej, dostali ste ve\u013emi presn\u00fd v\u00fdsledok.<\/p>\n\n<p>To ist\u00e9 sa deje aj so srdcovou frekvenciou a jeden srdcov\u00fd tep si m\u00f4\u017eete necha\u0165 zmera\u0165 pribli\u017ene raz za rok. V\u0161etky z\u00f3ny srdcovej frekvencie s\u00fa ovplyvnen\u00e9 va\u0161ou maxim\u00e1lnou srdcovou frekvenciou, \u010do znamen\u00e1, \u017ee sa ka\u017ed\u00fd rok men\u00ed. Alebo to, \u010do plat\u00ed tento rok, je na bud\u00faci rok trochu in\u00e9. Na druhej strane, aer\u00f3bne, anaer\u00f3bne a ventila\u010dn\u00e9 prahy sa pohybuj\u00fa nahor a nadol v z\u00e1vislosti od toho, ako intenz\u00edvne tr\u00e9nujete v jednotliv\u00fdch p\u00e1smach. Preto je potrebn\u00e9 v\u017edy po ukon\u010den\u00ed jedn\u00e9ho tr\u00e9ningov\u00e9ho cyklu test zopakova\u0165. To sa v\u0161ak t\u00fdka najm\u00e4 elitn\u00fdch alebo ve\u013emi ambici\u00f3znych be\u017ecov.<\/p>\n\n<p><strong>viac inform\u00e1ci\u00ed n\u00e1jdete TU:  <\/strong><br\/><strong><a href=\"https:\/\/www.bezec.eu\/jak-vypocitat-maximalni-tepovou-frekvenci\/\">Beh pod\u013ea srdcovej frekvencie 3. epiz\u00f3da &#8211; Ako vypo\u010d\u00edta\u0165 maxim\u00e1lnu tepov\u00fa frekvenciu?<\/a><\/strong><\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-klidova-tepova-frekvence\" style=\"font-size:30px\">Pokojov\u00e1 srdcov\u00e1 frekvencia<\/h2>\n\n<p>sa po\u010das tr\u00e9ningu men\u00ed, ak tr\u00e9nujete spr\u00e1vne, zni\u017euje sa. Je to sp\u00f4soben\u00e9 t\u00fdm, \u017ee srdce sa zv\u00e4\u010d\u0161uje a ka\u017ed\u00fdm \u00faderom pumpuje do obehu viac krvi. \u010c\u00edm ni\u017e\u0161ia je va\u0161a pokojov\u00e1 TF, t\u00fdm ste v lep\u0161ej kond\u00edcii. Priemern\u00e1 pokojov\u00e1 TF u ne\u0161portuj\u00facich \u013eud\u00ed je pribli\u017ene 70 \u00faderov za min\u00fatu, \u0161pi\u010dkov\u00ed cyklisti a \u0161portovci maj\u00fa pokojov\u00fa TF pod 40 \u00faderov za min\u00fatu.<\/p>\n\n<p>Je dobr\u00e9 sledova\u0165 t\u00fato hodnotu v\u017edy, ke\u010f sa zobud\u00edte. Je to dokonal\u00fd ukazovate\u013e toho, \u010di ste po tr\u00e9ningu zotaven\u00ed. Telo reaguje na \u0165a\u017ek\u00fd tr\u00e9ning napumpovan\u00edm glykog\u00e9nu do vy\u010derpan\u00fdch svalov, aby sa opravili mikrotraumy. To sp\u00f4sob\u00ed zv\u00fd\u0161enie metabolizmu, \u010do sa prejav\u00ed zv\u00fd\u0161en\u00edm pokojovej TF. Ak sa va\u0161a TF zv\u00fd\u0161i o 10 \u00faderov nad v\u00e1\u0161 priemer, va\u0161e telo v\u00e1m oznamuje, \u017ee sa za\u010d\u00ednate pretr\u00e9nova\u0165 a mali by ste zmierni\u0165 tr\u00e9ning. V opa\u010dnom pr\u00edpade sa k v\u00e1m m\u00f4\u017ee priplazi\u0165 nejak\u00e1 choroba&#8230;<\/p>\n\n<p>Sk\u00faste si mesiac robi\u0165 tabu\u013eku TF a sami uvid\u00edte, ako va\u0161e telo reaguje na n\u00e1ro\u010dn\u00e9 tr\u00e9ningy. Ak ste zdrav\u00ed a m\u00e1te spr\u00e1vny \u017eivotn\u00fd \u0161t\u00fdl, je to ako na hojda\u010dke &#8211; hore a dole. Ke\u010f pijete alkohol alebo faj\u010d\u00edte, TF st\u00fapne okam\u017eite po vyfaj\u010den\u00ed prvej cigarety a vyrovn\u00e1 sa pribli\u017ene za 4-6 hod\u00edn.<\/p>\n\n<p>\u010eal\u0161\u00edm faktorom, ktor\u00fd jasne vypoved\u00e1 o va\u0161om fyzickom stave, je \u010das, ktor\u00fd je potrebn\u00fd na upokojenie. Ide\u00e1lnym sp\u00f4sobom, ako to zisti\u0165, je monitor srdcovej frekvencie. Z pokoja be\u017e\u00edte na 75 % TF Max a po dosiahnut\u00ed tejto hodnoty prejdete na ch\u00f4dzu, k\u00fdm \u0161porttester neuk\u00e1\u017ee pribli\u017ene 60-65 %. \u010c\u00edm krat\u0161\u00ed \u010das, t\u00fdm lep\u0161ie pre v\u00e1s.<\/p>\n\n<h2 class=\"wp-block-heading\" style=\"font-size:30px\">Z\u00e1ver<\/h2>\n\n<p class=\"has-white-color has-cyan-bluish-gray-background-color has-text-color has-background\">Teraz u\u017e vieme, \u017ee sledovanie srdcovej frekvencie je ako poh\u013ead na mapu, ktor\u00e1 n\u00e1m ukazuje, kde sa nach\u00e1dzame a ako \u010faleko mus\u00edme \u00eds\u0165 do cie\u013ea. Tr\u00e9ning srdcovej frekvencie je vynikaj\u00facim n\u00e1strojom pre t\u00fdch, ktor\u00ed chc\u00fa schudn\u00fa\u0165, ako aj na za\u010diatku tr\u00e9ningovej pyram\u00eddy, ke\u010f si budujete vytrvalos\u0165. Stopercentne si stoj\u00edm za t\u00fdm, \u017ee zvl\u00e1dnutie tr\u00e9ningu v aer\u00f3bnom p\u00e1sme (ke\u010f budujeme vytrvalostn\u00e9 schopnosti) je o tejto met\u00f3de a beh na pocit je fajn, ale z\u010faleka nedosahuje to, \u010do sa d\u00e1 touto met\u00f3dou dosiahnu\u0165.  <\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-pokracovat-dal-serial-o-tepove-frekvenci\"><strong>Pokra\u010dova\u0165 v \u010d\u00edtan\u00ed S\u00e9ria o srdcovej frekvencii:<\/strong><\/h2>\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.bezec.eu\/sk\/beh-podla-srdcovej-frekvencie-1-epizoda-ako-si-vybudovat-vytrvalost-znizit-tepovu-frekvenciu-a-nezadychat-sa\/\">Beh pod\u013ea srdcovej frekvencie 1. epiz\u00f3da &#8211; Ako si vybudova\u0165 vytrvalos\u0165, zn\u00ed\u017ei\u0165 tepov\u00fa frekvenciu a nezad\u00fdcha\u0165 sa.<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.bezec.eu\/sk\/beh-podla-srdcovej-frekvencie-2-cast-tajomstva-srdca-bezca-odhalene\/\">Beh pod\u013ea srdcovej frekvencie 2. epiz\u00f3da &#8211; Tajomstvo srdca be\u017eca odhalen\u00e9<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.bezec.eu\/beh-dle-tepove-frekvence-3-dil-jak-vypocitat-maximalni-tepovou-frekvenci\/\">Beh pod\u013ea srdcovej frekvencie 3. epiz\u00f3da &#8211; Ako vypo\u010d\u00edta\u0165 maxim\u00e1lnu tepov\u00fa frekvenciu?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.bezec.eu\/beh-dle-tepove-frekvence-4-dil-proc-je-klidova-tepova-frekvence-zasadni-pro-uspech-v-behu\/\">Beh pod\u013ea srdcovej frekvencie 4. epiz\u00f3da &#8211; Pokojov\u00e1 srdcov\u00e1 frekvencia a jej vplyv na beh<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.bezec.eu\/beh-dle-tepove-frekvence-5-dil-jak-stanovi-aerobni-a-anaerobni-prah-pomoci-bezeckeho-testu\/\">Beh pod\u013ea srdcovej frekvencie 5. epiz\u00f3da &#8211; Ako ur\u010di\u0165 aer\u00f3bny a anaer\u00f3bny prah pomocou be\u017eeck\u00e9ho testu?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.bezec.eu\/beh-dle-tepove-frekvence-6-dil-zony-kde-budujes-vytrvalost-a-spalujes-tuk\/\">Beh pod\u013ea srdcovej frekvencie 6. epiz\u00f3da &#8211; Z\u00f3ny srdcovej frekvencie &#8211; Z\u00e1kladn\u00e1 vytrvalos\u0165<\/a><\/strong><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Ur\u010dite ste u\u017e po\u010duli o tr\u00e9ningu srdcovej frekvencie, presnej\u0161ie o tom, \u017ee by ste mali beha\u0165 pod\u013ea svojej srdcovej frekvencie. Len be\u017ete na tep! Zistite svoju maxim\u00e1lnu hodnotu TF a nastavte si z\u00f3ny. Ale pre\u010do? \u010co z toho budem ma\u0165? Ak\u00fd je pr\u00ednos? Na tieto ot\u00e1zky sa pok\u00fasime odpoveda\u0165 v nasleduj\u00facom \u010dl\u00e1nku. Nebojte sa, nie [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":77875,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1941],"tags":[1943],"class_list":{"0":"post-77866","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-pre-zaujemcov-o-teoriu-behu","8":"tag-teoria-behu"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.4 (Yoast SEO v23.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>&quot;Beh pod\u013ea srdcovej frekvencie, 2. \u010das\u0165 - Tajomstv\u00e1 srdca be\u017eca odhalen\u00e9.&quot; - bezec.eu<\/title>\n<meta name=\"description\" content=\"Ak\u00e9 s\u00fa v\u00fdhody tr\u00e9ningu srdcovej frekvencie? 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