{"id":1146,"date":"2019-04-26T08:33:00","date_gmt":"2019-04-26T06:33:00","guid":{"rendered":"https:\/\/www.pricemania.sk\/blog\/ako-spravne-vyuzit-meranie-tepovej-frekvencie-na-chudnutie-ci-zlepsenie-vykonu\/"},"modified":"2019-04-26T08:33:00","modified_gmt":"2019-04-26T06:33:00","slug":"ako-spravne-vyuzit-meranie-tepovej-frekvencie-na-chudnutie-ci-zlepsenie-vykonu","status":"publish","type":"post","link":"https:\/\/www.pricemania.sk\/blog\/ako-spravne-vyuzit-meranie-tepovej-frekvencie-na-chudnutie-ci-zlepsenie-vykonu\/","title":{"rendered":"Ako spr\u00e1vne schudn\u00fa\u0165 so \u0161porttesterom?"},"content":{"rendered":"

\"tepovaNa z\u00e1klade tepovej frekvencie viete optim\u00e1lne regulova\u0165 z\u00e1\u0165a\u017e alebo zdravo chudn\u00fa\u0165. Je d\u00f4le\u017eit\u00e9 ustr\u00e1\u017ei\u0165 si spr\u00e1vnu tepov\u00fa frekvenciu. \u0160porttester sleduje v\u00e1\u0161 srdcov\u00fd tep za v\u00e1s a pod\u013ea zvolenej aktivity usmer\u0148uje va\u0161e cvi\u010denie.<\/p>\n

<\/p>\n

Na z\u00e1klade tepovej frekvencie viete optim\u00e1lne regulova\u0165 z\u00e1\u0165a\u017e alebo zdravo chudn\u00fa\u0165<\/strong>. Tepov\u00e1 frekvencia<\/strong> je \u00fadaj o tom, ko\u013ekokr\u00e1t za min\u00fatu sa va\u0161e srdce stiahne.<\/p>\n

Je d\u00f4le\u017eit\u00e9 ustr\u00e1\u017ei\u0165 si spr\u00e1vnu tepov\u00fa frekvenciu<\/strong>. Ak je vy\u0161\u0161ia ako 170 \u00faderov za min\u00fatu<\/strong>, va\u0161e telo namiesto tukov za\u010d\u00edna spa\u013eova\u0165 cukry<\/span> a n\u00e1sledne aj svalov\u00fa hmotu<\/span>.<\/p>\n

Cie\u013eom je efekt\u00edvne spa\u013eova\u0165 nepotrebn\u00e9 tuky a posilova\u0165 svalov\u00fa hmotu, zvy\u0161ova\u0165 tak celkov\u00fa fyzick\u00fa kond\u00edciu.<\/p>\n

 <\/p>\n

\"chudnutie\" <\/p>\n

 <\/p>\n

\u0160porttester<\/strong><\/a> sleduje v\u00e1\u0161 srdcov\u00fd tep za v\u00e1s a pod\u013ea zvolenej aktivity usmer\u0148uje va\u0161e cvi\u010denie. Okrem zobrazovania s\u00fa niektor\u00e9 modely schopn\u00e9 zvukom signalizova\u0165 ne\u017eiaduce vyst\u00fapenie z tepovej frekvencie<\/strong> na z\u00e1klade upozornenia kr\u00e1tkodobo zv\u00fd\u0161ite alebo zn\u00ed\u017eite fyzick\u00fa aktivitu na optim\u00e1lne hodnoty.<\/p>\n

 <\/p>\n

\"tepova <\/p>\n

Pre efekt\u00edvne chudnutie, spa\u013eovanie tukov, s\u00fa vhodn\u00e9 tzv. aer\u00f3bne \u010dinnosti<\/strong>. Ide o \u0161portov\u00fa \u010dinnos\u0165 so st\u00e1lou z\u00e1\u0165a\u017eou a s d\u013a\u017ekou trvania nad 20 min\u00fat<\/strong>. Va\u0161e srdce by malo bi\u0165 optim\u00e1lnou r\u00fdchlos\u0165ou. T\u00e1 sa pohybuje v rozmedz\u00ed 120 a\u017e 145 tepov v z\u00e1vislosti na pohlav\u00ed a veku. Je nutn\u00e9 ju vypo\u010d\u00edta\u0165 pre ka\u017ed\u00e9ho individu\u00e1lne<\/strong> \u2013 so zrete\u013eom aj na v\u00fd\u0161ku postavy a hmotnos\u0165.<\/p>\n

 <\/h2>\n

V\u00fdpo\u010det optim\u00e1lnej  tepovej frekvencie:<\/h2>\n

 <\/p>\n

Maxim\u00e1lnu tepov\u00fa frekvenciu (TFmax)<\/strong> z\u00edst\u00edte, ak od\u010d\u00edtate v\u00e1\u0161 aktu\u00e1lny vek od \u010d\u00edsla 220.<\/p>\n

Minim\u00e1lnu tepov\u00fa frekvenciu<\/strong> (TFmin)<\/strong> z\u00edskate meran\u00edm na z\u00e1p\u00e4st\u00ed alebo inom pulznom bode(kr\u010dnej tepne) v pokojnom re\u017eime<\/em>. Merajte ju cca po 5 min\u00fatach \u00fapln\u00e9ho pokoja bez okolit\u00fdch podnetov v \u013eahu na chrbte.<\/p>\n

Tepov\u00fa rezervu (TR)<\/strong> vypo\u010d\u00edtate odr\u00e1tan\u00edm TFmax \u2013 Tfmin.<\/p>\n

Ide\u00e1lna tepov\u00e1 frekvencie<\/strong> pre chudnutie je s\u00fa\u010det tepovej rezervy(TR) vyn\u00e1sobenej koeficientom 0,6 a minim\u00e1lnej TF \u2013 Tfmin.<\/p>\n

Napr\u00edklad<\/strong> pre vek 30 rokov a nameran\u00fa k\u013eudov\u00fa frekvenciu 70 tepov \/ min. je optim\u00e1lna tepov\u00e1 frekvencia o 142 tepov za min\u00fatu.<\/samp> <\/p>\n

(((220 – 30) – 70) * 0,6) + 70 = 142<\/samp> <\/p>\n

Vzorec pre v\u00fdpo\u010det optim\u00e1lnej tepovej frekvencie:<\/h4>\n

( ( (220 – v\u00e1\u0161 vek) – va\u0161a tepov\u00e1 frekvencia v k\u013eude) X 0,6) + va\u0161a tepov\u00e1 frekvencia v k\u013eude<\/em><\/samp> <\/p>\n

Alebo<\/p>\n

132 - 0,6 X v\u00e1\u0161 vek + 0,4 X va\u0161a tepov\u00e1 frekvencia v k\u013eude<\/em><\/code> <\/p>\n

\"tepova <\/p>\n","protected":false},"excerpt":{"rendered":"

Na z\u00e1klade tepovej frekvencie viete optim\u00e1lne regulova\u0165 z\u00e1\u0165a\u017e alebo zdravo chudn\u00fa\u0165. Je d\u00f4le\u017eit\u00e9 ustr\u00e1\u017ei\u0165 si spr\u00e1vnu tepov\u00fa frekvenciu. \u0160porttester sleduje v\u00e1\u0161 srdcov\u00fd…<\/p>\n","protected":false},"author":1,"featured_media":1143,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[322],"tags":[487,488,490,489,486],"yoast_head":"\nAko spr\u00e1vne schudn\u00fa\u0165 so \u0161porttesterom? - Pricemania<\/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:\/\/www.pricemania.sk\/blog\/ako-spravne-vyuzit-meranie-tepovej-frekvencie-na-chudnutie-ci-zlepsenie-vykonu\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako spr\u00e1vne schudn\u00fa\u0165 so \u0161porttesterom? - Pricemania\" \/>\n<meta property=\"og:description\" content=\"Na z\u00e1klade tepovej frekvencie viete optim\u00e1lne regulova\u0165 z\u00e1\u0165a\u017e alebo zdravo chudn\u00fa\u0165. Je d\u00f4le\u017eit\u00e9 ustr\u00e1\u017ei\u0165 si spr\u00e1vnu tepov\u00fa frekvenciu. \u0160porttester sleduje v\u00e1\u0161 srdcov\u00fd…\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.pricemania.sk\/blog\/ako-spravne-vyuzit-meranie-tepovej-frekvencie-na-chudnutie-ci-zlepsenie-vykonu\/\" \/>\n<meta property=\"og:site_name\" content=\"Pricemania\" \/>\n<meta property=\"article:published_time\" content=\"2019-04-26T06:33:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.pricemania.sk\/blog\/wp-content\/uploads\/2019\/04\/adult-blur-check-893891a.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"692\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Autor:\">\n\t<meta name=\"twitter:data1\" content=\"Pricemania\">\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\">\n\t<meta name=\"twitter:data2\" content=\"2 min\u00faty\">\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.pricemania.sk\/blog\/#website\",\"url\":\"https:\/\/www.pricemania.sk\/blog\/\",\"name\":\"Pricemania\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":\"https:\/\/www.pricemania.sk\/blog\/?s={search_term_string}\",\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"sk-SK\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.pricemania.sk\/blog\/ako-spravne-vyuzit-meranie-tepovej-frekvencie-na-chudnutie-ci-zlepsenie-vykonu\/#primaryimage\",\"inLanguage\":\"sk-SK\",\"url\":\"https:\/\/www.pricemania.sk\/blog\/wp-content\/uploads\/2019\/04\/adult-blur-check-893891a.jpg\",\"width\":1024,\"height\":692,\"caption\":\"tepova frekvencia\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.pricemania.sk\/blog\/ako-spravne-vyuzit-meranie-tepovej-frekvencie-na-chudnutie-ci-zlepsenie-vykonu\/#webpage\",\"url\":\"https:\/\/www.pricemania.sk\/blog\/ako-spravne-vyuzit-meranie-tepovej-frekvencie-na-chudnutie-ci-zlepsenie-vykonu\/\",\"name\":\"Ako spr\\u00e1vne schudn\\u00fa\\u0165 so \\u0161porttesterom? - Pricemania\",\"isPartOf\":{\"@id\":\"https:\/\/www.pricemania.sk\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.pricemania.sk\/blog\/ako-spravne-vyuzit-meranie-tepovej-frekvencie-na-chudnutie-ci-zlepsenie-vykonu\/#primaryimage\"},\"datePublished\":\"2019-04-26T06:33:00+00:00\",\"dateModified\":\"2019-04-26T06:33:00+00:00\",\"author\":{\"@id\":\"https:\/\/www.pricemania.sk\/blog\/#\/schema\/person\/d7d2876d6fadc67ea783598df0a61918\"},\"inLanguage\":\"sk-SK\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.pricemania.sk\/blog\/ako-spravne-vyuzit-meranie-tepovej-frekvencie-na-chudnutie-ci-zlepsenie-vykonu\/\"]}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.pricemania.sk\/blog\/#\/schema\/person\/d7d2876d6fadc67ea783598df0a61918\",\"name\":\"Pricemania\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.pricemania.sk\/blog\/#personlogo\",\"inLanguage\":\"sk-SK\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/851fe549b5ff0e4ef576c698ebd014d8?s=96&d=mm&r=g\",\"caption\":\"Pricemania\"},\"sameAs\":[\"https:\/\/www.pricemania.sk\/blog\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","_links":{"self":[{"href":"https:\/\/www.pricemania.sk\/blog\/wp-json\/wp\/v2\/posts\/1146"}],"collection":[{"href":"https:\/\/www.pricemania.sk\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pricemania.sk\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pricemania.sk\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pricemania.sk\/blog\/wp-json\/wp\/v2\/comments?post=1146"}],"version-history":[{"count":0,"href":"https:\/\/www.pricemania.sk\/blog\/wp-json\/wp\/v2\/posts\/1146\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pricemania.sk\/blog\/wp-json\/wp\/v2\/media\/1143"}],"wp:attachment":[{"href":"https:\/\/www.pricemania.sk\/blog\/wp-json\/wp\/v2\/media?parent=1146"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pricemania.sk\/blog\/wp-json\/wp\/v2\/categories?post=1146"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pricemania.sk\/blog\/wp-json\/wp\/v2\/tags?post=1146"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}