{"id":78483,"date":"2023-12-13T12:23:00","date_gmt":"2023-12-13T11:23:00","guid":{"rendered":"https:\/\/www.bezec.eu\/beh-podla-srdcovej-frekvencie-5-epizoda-ako-urcite-aerobny-a-anaerobny-prah-pomocou-testu-na-bezeckom-pase\/"},"modified":"2023-12-14T11:59:41","modified_gmt":"2023-12-14T10:59:41","slug":"beh-podla-srdcovej-frekvencie-5-epizoda-ako-urcite-aerobny-a-anaerobny-prah-pomocou-testu-na-bezeckom-pase","status":"publish","type":"post","link":"https:\/\/www.bezec.eu\/sk\/beh-podla-srdcovej-frekvencie-5-epizoda-ako-urcite-aerobny-a-anaerobny-prah-pomocou-testu-na-bezeckom-pase\/","title":{"rendered":"Beh pod\u013ea srdcovej frekvencie 5. epiz\u00f3da &#8211; Ako ur\u010d\u00edte aer\u00f3bny a anaer\u00f3bny prah pomocou testu na be\u017eeckom p\u00e1se?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><em>\u010casto si m\u00f4\u017eeme pre\u010d\u00edta\u0165 n\u00e1vod, ako tr\u00e9nova\u0165 vytrvalos\u0165 alebo ako zlep\u0161i\u0165 spa\u013eovanie tukov behom v ur\u010ditom rozsahu tepovej frekvencie. Naj\u010dastej\u0161ie sa tieto frekvencie uv\u00e1dzaj\u00fa ako  <\/em>z\u00f3ny srdcovej frekvencie<em>  z maxim\u00e1lnej srdcovej frekvencie. Ale \u010do je to magick\u00e9 \u010d\u00edslo a ako sa k nemu vlastne dostanete? Ako ur\u010di\u0165 aer\u00f3bny a anaer\u00f3bny prah<\/em>  a ur\u010dovanie z\u00f3n srdcovej frekvencie pri behu?  <em>Maxim\u00e1lna srdcov\u00e1 frekvencia ozna\u010duje hranicu, ktor\u00fa by srdcov\u00e1 frekvencia nemala prekro\u010di\u0165 po\u010das dlhodob\u00e9ho cvi\u010denia. V skuto\u010dnosti to nie je \u00fapln\u00fd limit, napr\u00edklad po\u010das \u0161printu na konci pretekov sa m\u00f4\u017eete na kr\u00e1tky \u010das dosta\u0165 nad jeho hranicu, ale dlh\u0161ie zotrvanie m\u00f4\u017ee ma\u0165 v\u00e1\u017ene zdravotn\u00e9 n\u00e1sledky. TFmax je n\u00e1m dan\u00e1 geneticky a nemo\u017eno ju zlep\u0161i\u0165 ani zv\u00fd\u0161i\u0165 \u017eiadnym tr\u00e9ningom. Akt\u00edvny \u017eivot a \u0161port v\u0161ak pom\u00e1haj\u00fa spomali\u0165 jeho pokles, dokonca do takej miery, \u017ee sa m\u00f4\u017ee ur\u010dit\u00fd \u010das udr\u017ea\u0165 na rovnakej \u00farovni.<\/em><\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-urceni-zon-tepove-frekvence\">Ur\u010denie z\u00f3n srdcovej frekvencie<\/h2>\n\n<p class=\"wp-block-paragraph\">Dlh\u00e9 roky sa na ur\u010denie TFmax pou\u017e\u00edval vzorec 220 m\u00ednus vek, u \u017eien, diev\u010dat a d\u00e1m 230 m\u00ednus vek. Vych\u00e1dza zo \u0161t\u00fadie, ktor\u00fa vykonala skupina vedcov v 70. rokoch 20. storo\u010dia, a nikdy nemala ma\u0165 univerz\u00e1lnu platnos\u0165. Do vzorky testovan\u00fdch os\u00f4b boli zaraden\u00ed len zdrav\u00ed mu\u017ei vo veku 20-55 rokov v dobrej fyzickej kond\u00edcii. Neskor\u0161ie v\u00fdskumy sa sna\u017eili tento vzorec modifikova\u0165, napr\u00edklad zahrnut\u00edm pokojovej srdcovej frekvencie, hmotnosti alebo zahrnut\u00edm r\u00f4znych n\u00e1sobite\u013eov a zlomkov, ale st\u00e1le i\u0161lo o teoretick\u00fd v\u00fdpo\u010det, platn\u00fd v obmedzenom rozsahu, obmedzenej vekovej alebo v\u00fdkonnostnej skupine.  <\/p>\n\n<p class=\"wp-block-paragraph\">S\u00e9ria \u0161t\u00fadi\u00ed v neskor\u0161\u00edch rokoch uk\u00e1zala, \u017ee rozdiely v maxim\u00e1lnej srdcovej frekvencii v popul\u00e1cii s\u00fa v skuto\u010dnosti tak\u00e9 ve\u013ek\u00e9, \u017ee teoretick\u00fd vzorec funguje len zriedka a akt\u00edvnemu \u0161portovcovi, ktor\u00fd chce tr\u00e9nova\u0165 pod\u013ea srdcovej frekvencie, zost\u00e1va len ur\u010di\u0165 najpresnej\u0161ie hodnoty pre tr\u00e9ning meran\u00edm. Ale ako? Logick\u00e9 by bolo jednoducho ur\u010di\u0165 najvy\u0161\u0161iu mo\u017en\u00fa z\u00e1\u0165a\u017e TFmax a na z\u00e1klade toho potom ur\u010di\u0165 aer\u00f3bny prah (hranica oblasti vytrvalostn\u00e9ho tr\u00e9ningu) a anaer\u00f3bny prah (hranica pre tr\u00e9ning tempa a r\u00fdchlosti).<\/p>\n\n<p class=\"wp-block-paragraph\">Samotn\u00fd TFmax je v\u0161ak v podstate zbyto\u010dn\u00fd a navy\u0161e u nedostato\u010dne vy\u0161kolen\u00fdch \u013eud\u00ed dos\u0165 rizikov\u00fd. Znamen\u00e1 to privies\u0165 \u010dloveka na skuto\u010dn\u00fa hranicu jeho s\u00edl, na sam\u00fd extr\u00e9m z\u00e1\u0165a\u017ee, postupn\u00fdm a zvy\u0161uj\u00facim sa za\u0165a\u017een\u00edm. K \u010domu to m\u00f4\u017ee vies\u0165? U zdrav\u00e9ho jedinca je to samozrejme zbyto\u010dn\u00e9, nanajv\u00fd\u0161 na chv\u00ed\u013ekov\u00e9 vy\u010derpanie. Ale \u010do ak m\u00e1 testovan\u00fd subjekt srdcov\u00fa vadu, o ktorej mo\u017eno ani nevie? Alebo nejak\u00fd in\u00fd zdravotn\u00fd probl\u00e9m? Riziko srdcov\u00e9ho zlyhania je pr\u00edli\u0161 vysok\u00e9, a preto sa meranie TFmax v \u0161portovom svete takmer v\u00f4bec nepou\u017e\u00edva.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-stanoveni-aerobniho-a-anaerobniho-prahu\">Stanovenie aer\u00f3bnych a anaer\u00f3bnych prahov<\/h2>\n\n<p class=\"wp-block-paragraph\">Vhodnej\u0161ie je ur\u010di\u0165 anaer\u00f3bne (AnP) a aer\u00f3bne (AP) prahy meran\u00edm. Najbe\u017enej\u0161\u00edm meran\u00edm je tzv. lakt\u00e1tov\u00e9 krivky na \u0161pecializovanej klinike. Prebieha na be\u017eeckom p\u00e1se alebo cyklistickom trena\u017e\u00e9ri postupn\u00fdm zvy\u0161ovan\u00edm z\u00e1\u0165a\u017ee v pravideln\u00fdch intervaloch, pri\u010dom po ka\u017edom intervale sa z kvapky krvi meria mno\u017estvo lakt\u00e1tu (deriv\u00e1t kyseliny mlie\u010dnej vznikaj\u00faci pri anaer\u00f3bnej glykol\u00fdze, t. j. spa\u013eovan\u00ed cukrov bez pr\u00edstupu vzduchu). Za aer\u00f3bny prah sa v\u0161eobecne pova\u017euje prah 2 mmol\/l, za anaer\u00f3bny prah 4 mmol\/l. Meran\u00edm nielen aer\u00f3bnej a anaer\u00f3bnej prahovej srdcovej frekvencie, ale aj tempovej z\u00f3ny pre tr\u00e9ning v prahovej z\u00f3ne, \u010do je d\u00f4le\u017eit\u00e9 pre ich pos\u00favanie a zlep\u0161ovanie.<\/p>\n\n<p class=\"wp-block-paragraph\">Ale pre\u010do hne\u010f mu\u010di\u0165 be\u017ecov v laborat\u00f3riu? Najm\u00e4 pre za\u010diato\u010dn\u00edkov je to \u00faplne zbyto\u010dn\u00e9, anaer\u00f3bny prah sa d\u00e1 pomerne presne ur\u010di\u0165 pomocou jednoduch\u00fdch be\u017eeck\u00fdch testov. V\u0161etko, \u010do potrebujete, je rovn\u00fd povrch (ide\u00e1lne be\u017eeck\u00fd ov\u00e1l), hodinky na meranie \u010dasu a predov\u0161etk\u00fdm spo\u013eahliv\u00fd monitor srdcov\u00e9ho tepu. Hoci optick\u00e9 meranie z\u00e1p\u00e4stia za desa\u0165 rokov v\u00fdrazne pokro\u010dilo, st\u00e1le odpor\u00fa\u010dam hrudn\u00fd p\u00e1s. Z\u00e1kladn\u00e9 modely dnes stoja menej ako tis\u00edc kor\u00fan a komunikuj\u00fa so \u0161irokou \u0161k\u00e1lou zariaden\u00ed v\u0161etk\u00e9ho druhu vr\u00e1tane mobiln\u00fdch telef\u00f3nov (pre t\u00fdch, ktor\u00ed si nechc\u00fa kupova\u0165 hodinky). A teraz k samotn\u00e9mu testu, ktor\u00fd mo\u017eno vykona\u0165 v dvoch variantoch  <\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-test-mluvenim\">Test hovorenia<\/h2>\n\n<p class=\"wp-block-paragraph\">Prv\u00fdm sp\u00f4sobom je test hovorenia. Napl\u00e1nujte si 30-min\u00fatov\u00fd beh s priate\u013eom, s ktor\u00fdm sa radi rozpr\u00e1vate. Za\u010dnite naozaj pomaly a pokra\u010dujte touto r\u00fdchlos\u0165ou 5 min\u00fat. Sledujte svoju srdcov\u00fa frekvenciu a udr\u017eujte konverz\u00e1ciu st\u00e1le \u017eiv\u00fa. Po\u010das piatich min\u00fat trochu zv\u00fd\u0161te tempo (15-20 sek\u00fand na m\u00ed\u013eu sta\u010d\u00ed pre jednotlivcov, ktor\u00ed vy\u017eaduj\u00fa presn\u00e9 \u010d\u00edsla) a pokra\u010dujte v sledovan\u00ed pulzu a volania. Po ka\u017ed\u00fdch piatich min\u00fatach podobn\u00fdm sp\u00f4sobom zr\u00fdch\u013eujte, a\u017e k\u00fdm sa rozhovor nestane n\u00e1ro\u010dn\u00fdm. V tomto bode ste na anaer\u00f3bnom prahu (ANP).<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-bezecky-test\">Spustenie testu<\/h2>\n\n<p class=\"wp-block-paragraph\">Druh\u00fd sp\u00f4sob ur\u010denia anaer\u00f3bneho prahu je presnej\u0161\u00ed. Postup je podobn\u00fd ako v predch\u00e1dzaj\u00facom pr\u00edpade, ale budete sami a nemus\u00edte hovori\u0165. D\u00f4le\u017eit\u00e9 je d\u00f4kladn\u00e9 monitorovanie srdcovej frekvencie a kone\u010dn\u00e9 pos\u00fadenie je vhodnej\u0161ie vykona\u0165 pri poh\u013eade na graf srdcovej frekvencie v aplik\u00e1cii alebo na webovej str\u00e1nke. V\u017edy, ke\u010f po piatich min\u00fatach zr\u00fdchlite, zist\u00edte, \u017ee tepov\u00e1 frekvencia sa na prv\u00fdch 60 a\u017e 90 sek\u00fand zv\u00fd\u0161ila a potom sa stabilizovala. Po tre\u0165om alebo \u0161tvrtom zr\u00fdchlen\u00ed sa frekvencia nestabilizuje, ale na\u010falej sa zvy\u0161uje. Posledn\u00e1 zaznamenan\u00e1 \u00farove\u0148 tepovej frekvencie v ust\u00e1lenom stave je slu\u0161n\u00fdm ukazovate\u013eom \u00farovne anaer\u00f3bneho prahu. Test m\u00f4\u017eete vykona\u0165 aj na bicykli, pozor na to, \u017ee anaer\u00f3bne prahy nie s\u00fa rovnak\u00e9. a limity s\u00fa pri behu o 10-15 \u00faderov vy\u0161\u0161ie ako pri cyklistike.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-dalsi-informace-zde\">Viac inform\u00e1ci\u00ed n\u00e1jdete tu:<\/h2>\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.bezec.eu\/beh-51\/\" target=\"_blank\" rel=\"noreferrer noopener\">Najlep\u0161\u00ed sp\u00f4sob, ako ur\u010di\u0165 aer\u00f3bnu z\u00f3nu va\u0161ej srdcovej frekvencie nielen pre techniku behu 5:1 bez potreby z\u00e1\u0165a\u017eov\u00e9ho testu<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.bezec.eu\/sk\/beh-podla-srdcovej-frekvencie-4-epizoda-kludova-srdcova-frekvencia-kto-ju-nepozna-pravdepodobne-robi-nieco-zle\/\" target=\"_blank\" rel=\"noreferrer noopener\">Beh pod\u013ea srdcovej frekvencie 4. Epiz\u00f3da &#8211; Pre\u010do je pokojov\u00e1 srdcov\u00e1 frekvencia nevyhnutn\u00e1 pre \u00faspech pri behu?<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.bezec.eu\/cjtaat\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u010co je aer\u00f3bny a anaer\u00f3bny be\u017eeck\u00fd tr\u00e9ning?<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.bezec.eu\/sk\/osobne-zony-tepovej-frekvencie-pre-individualne-treningove-plany\/\" target=\"_blank\" rel=\"noreferrer noopener\">Chcete pozna\u0165 svoje osobn\u00e9 z\u00f3ny srdcovej frekvencie pre individu\u00e1lne tr\u00e9ningov\u00e9 pl\u00e1ny? Tu s\u00fa!<\/a><\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\" id=\"h-presnost-testu\">Presnos\u0165 testov<\/h2>\n\n<p class=\"wp-block-paragraph\">Obe met\u00f3dy s\u00fa menej presn\u00e9 v rozsahu 3-4 \u00faderov v prahovej oblasti, ale pre be\u017eca, ktor\u00fd nie je pretek\u00e1r, je tak\u00e1to tolerancia prijate\u013en\u00e1. Pri rast\u00facich amb\u00edci\u00e1ch samozrejme odpor\u00fa\u010dam presn\u00fd lakt\u00e1tov\u00fd test. Niektor\u00e9 modely hodiniek Garmin vy\u0161\u0161ej triedy umo\u017e\u0148uj\u00fa aj spustenie riaden\u00e9ho testu na ur\u010denie prahov\u00fdch hodn\u00f4t, ale len m\u00e1loktor\u00fd za\u010diato\u010dn\u00edk bude chcie\u0165 investova\u0165 desa\u0165 a viac tis\u00edc eur na za\u010diatok do zariadenia, ktor\u00e9 mo\u017eno ani nebude schopn\u00fd plne vyu\u017e\u00edva\u0165. Logiku obmedzenia tejto funkcie na vy\u0161\u0161ie modely som nikdy nepochopil, ani po desiatich rokoch pou\u017e\u00edvania Garminov, a pravdepodobne ju nikdy nepochop\u00edm.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-stanoveni-aerobniho-prahu\">Stanovenie aer\u00f3bneho prahu<\/h2>\n\n<p class=\"wp-block-paragraph\">Tak\u017ee m\u00e1me anaer\u00f3bny prah a \u010do \u010falej? Pre v\u00e4\u010d\u0161inu kondi\u010dn\u00fdch a rekrea\u010dn\u00fdch be\u017ecov je d\u00f4le\u017eitej\u0161\u00ed aer\u00f3bny prah, ktor\u00fd ozna\u010duje koniec z\u00f3ny rozvoja vytrvalosti. Ak pozn\u00e1te anaer\u00f3bny prah, aer\u00f3bny prah m\u00f4\u017eete ur\u010di\u0165 ve\u013emi jednoduch\u00fdm v\u00fdpo\u010dtom ako 85-90 % anaer\u00f3bneho prahu (odpor\u00fa\u010dam za\u010da\u0165 strednou hodnotou a upravi\u0165 ju pod\u013ea pocitu po\u010das behu, t. j. ak sa c\u00edtite dobre aj pri vy\u0161\u0161ej tepovej frekvencii, pokojne aer\u00f3bny prah posu\u0148te o nie\u010do vy\u0161\u0161ie). Aer\u00f3bnu z\u00f3nu mo\u017eno potom nastavi\u0165 medzi 75 % anaer\u00f3bneho prahu a aer\u00f3bnym prahom. Pod touto oblas\u0165ou samozrejme tie\u017e prebieha rozvoj vytrvalosti, len ove\u013ea pomal\u0161\u00edm tempom, a je ur\u010den\u00e1 predov\u0161etk\u00fdm na intenz\u00edvnej\u0161ie spa\u013eovanie tukov a regener\u00e1ciu.<\/p>\n\n<p class=\"wp-block-paragraph\">Treba poznamena\u0165, \u017ee ide o odhad nastavenia z\u00f3ny, preto\u017ee anaer\u00f3bny prah nie je \u00fazko spojen\u00fd s aer\u00f3bnym prahom. Be\u017eci, ktor\u00ed tr\u00e9nuj\u00fa v\u00fdlu\u010dne v aer\u00f3bnej z\u00f3ne, maj\u00fa vysok\u00fd aer\u00f3bny prah a ve\u013emi n\u00edzky anaer\u00f3bny prah. To ist\u00e9 plat\u00ed aj v opa\u010dnom smere.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-zaverem\">Z\u00e1ver<\/h2>\n\n<p class=\"wp-block-paragraph\">Pre \u010fal\u0161\u00ed tr\u00e9ning je d\u00f4le\u017eit\u00e9 vedie\u0165, \u017ee zatia\u013e \u010do maxim\u00e1lna srdcov\u00e1 frekvencia je \u010dloveku vroden\u00e1, anaer\u00f3bne a aer\u00f3bne prahy sa vyv\u00edjaj\u00fa a menia s tr\u00e9ningom. Dokonca aj dlh\u00fd \u010das behu sta\u010d\u00ed na to, aby sa prahov\u00e1 hodnota vekom nezni\u017eovala, ale aby zostala rovnak\u00e1. Zmena tr\u00e9ningovej z\u00e1\u0165a\u017ee potom e\u0161te viac ovplyv\u0148uje prahov\u00e9 hodnoty. Napr\u00edklad pri zaraden\u00ed v\u00e4\u010d\u0161ieho po\u010dtu tempov\u00fdch a r\u00fdchlostn\u00fdch tr\u00e9ningov sa anaer\u00f3bny prah pos\u00fava vy\u0161\u0161ie a\u017e o 5 \u00faderov.  <\/p>\n\n<p class=\"wp-block-paragraph\">Na z\u00e1ver len dod\u00e1m, \u017ee hodnoty, rozsahy a sk\u00fasenosti s prahov\u00fdmi hodnotami srdcovej frekvencie ka\u017ed\u00e9ho z n\u00e1s s\u00fa v podstate neprenosn\u00e9 na ostatn\u00fdch be\u017ecov v na\u0161om okol\u00ed vzh\u013eadom na genetiku, tr\u00e9ning a zdravotn\u00e9 dispoz\u00edcie.<\/p>\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\" style=\"grid-template-columns:18% auto\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" data-src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/08\/polan-1024x1024.jpeg\" alt=\"\" class=\"wp-image-68426 size-full lazyload\" data-srcset=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/08\/polan-1024x1024.jpeg 1024w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/08\/polan-100x100.jpeg 100w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/08\/polan-300x300.jpeg 300w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/08\/polan-150x150.jpeg 150w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/08\/polan-1536x1536.jpeg 1536w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/08\/polan-2048x2048.jpeg 2048w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/08\/polan-1x1.jpeg 1w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/08\/polan-10x10.jpeg 10w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/08\/polan-32x32.jpeg 32w\" data-sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/1024;\" \/><noscript><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/08\/polan-1024x1024.jpeg\" alt=\"\" class=\"wp-image-68426 size-full\" srcset=\"https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/08\/polan-1024x1024.jpeg 1024w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/08\/polan-100x100.jpeg 100w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/08\/polan-300x300.jpeg 300w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/08\/polan-150x150.jpeg 150w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/08\/polan-1536x1536.jpeg 1536w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/08\/polan-2048x2048.jpeg 2048w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/08\/polan-1x1.jpeg 1w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/08\/polan-10x10.jpeg 10w, https:\/\/www.bezec.eu\/wp-content\/uploads\/2022\/08\/polan-32x32.jpeg 32w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/noscript><\/figure><div class=\"wp-block-media-text__content\">\n<p class=\"wp-block-paragraph\">Mischa Polan<br\/><em>&#8222;Ne\u0161portuj\u00faci chlapec, ktor\u00fd sa k pravideln\u00e9mu \u0161portu dostal a\u017e na vysokej \u0161kole a cez horsk\u00e9 bicykle a kolieskov\u00e9 kor\u010dule sa dostal k behu a triatlonu. A za\u010dalo ho to bavi\u0165 nato\u013eko, \u017ee sa prepracoval k 10 km za 38:36 a d\u00fafa, \u017ee sa dostane e\u0161te \u010falej.&#8220;<\/em><\/p>\n<\/div><\/div>\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\/sk\/beh-podla-srdcovej-frekvencie-3-epizoda-ako-vypocitat-maximalnu-tepovu-frekvenciu\/\">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\/sk\/beh-podla-srdcovej-frekvencie-4-epizoda-kludova-srdcova-frekvencia-kto-ju-nepozna-pravdepodobne-robi-nieco-zle\/\">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\/sk\/beh-podla-srdcovej-frekvencie-5-epizoda-ako-urcite-aerobny-a-anaerobny-prah-pomocou-testu-na-bezeckom-pase\/\">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\n<h2 class=\"wp-block-heading\" id=\"h-najdete-nas-i-na-socialnich-sitich\"><strong>Najdete n\u00e1s i na soci\u00e1ln\u00edch s\u00edt\u00edch:<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Instagram: <a href=\"https:\/\/www.instagram.com\/bezecplus\/\">bezecplus<\/a><br>Facebook str\u00e1nky: <a href=\"https:\/\/www.facebook.com\/pomalybezec\">B\u011b\u017eec<\/a> (\u010cr), <a href=\"https:\/\/www.facebook.com\/Bezkyne2023\">B\u011b\u017ekyn\u011b<\/a> (\u010cr)<br>Facebook skupiny: <a href=\"https:\/\/www.facebook.com\/groups\/Bezec\">B\u011b\u017eec+<\/a> (\u010cr), <a href=\"https:\/\/www.facebook.com\/groups\/bezkyneplus\">B\u011b\u017ekyn\u011b+<\/a> (\u010cr), <a href=\"https:\/\/www.facebook.com\/groups\/bezecsck\">My\u0161lienky B\u011b\u017eca<\/a> (Sk)<br>youtube: <a href=\"https:\/\/www.youtube.com\/@BezecPlus\">B\u011b\u017eec Plus<\/a><br><strong>Podporujeme:<\/strong> <a href=\"https:\/\/13hrichurodicovstvi.cz\/\">13 h\u0159\u00edch\u016f rodi\u010dovstv\u00ed<\/a> &#8211; jedine\u010dn\u00fd projekt, kter\u00fd si kliknut\u00ed zaslou\u017e\u00ed<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u010casto si m\u00f4\u017eeme pre\u010d\u00edta\u0165 n\u00e1vod, ako tr\u00e9nova\u0165 vytrvalos\u0165 alebo ako zlep\u0161i\u0165 spa\u013eovanie tukov behom v ur\u010ditom rozsahu tepovej frekvencie. Naj\u010dastej\u0161ie sa tieto frekvencie uv\u00e1dzaj\u00fa ako z\u00f3ny srdcovej frekvencie z maxim\u00e1lnej srdcovej frekvencie. Ale \u010do je to magick\u00e9 \u010d\u00edslo a ako sa k nemu vlastne dostanete? Ako ur\u010di\u0165 aer\u00f3bny a anaer\u00f3bny prah a ur\u010dovanie z\u00f3n srdcovej [&hellip;]<\/p>\n","protected":false},"author":4117,"featured_media":78470,"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":[1942,1943],"class_list":["post-78483","post","type-post","status-publish","format-standard","has-post-thumbnail","category-pre-zaujemcov-o-teoriu-behu","tag-premium-sk","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>Ako ur\u010di\u0165 aer\u00f3bny a anaer\u00f3bny prah?<\/title>\n<meta name=\"description\" content=\"Ako spr\u00e1vne ur\u010di\u0165 aer\u00f3bny a anaer\u00f3bny prah pri be\u017eeckom teste? 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