{"id":293749,"date":"2020-10-23T12:44:00","date_gmt":"2020-10-23T10:44:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=293749"},"modified":"2022-09-22T15:08:25","modified_gmt":"2022-09-22T13:08:25","slug":"je-opravdu-dulezite-sledovat-svuj-puls-behem-treninku","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/je-opravdu-dulezite-sledovat-svuj-puls-behem-treninku\/","title":{"rendered":"Je opravdu d\u016fle\u017eit\u00e9 sledovat sv\u016fj puls b\u011bhem tr\u00e9ninku?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/je-opravdu-dulezite-sledovat-svuj-puls-behem-treninku\/#Co_je_srdecni_frekvence\" title=\"Co je srde\u010dn\u00ed frekvence?\">Co je srde\u010dn\u00ed frekvence?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/je-opravdu-dulezite-sledovat-svuj-puls-behem-treninku\/#Puls_behem_cviceni_%E2%80%93_zony_srdecni_frekvence\" title=\"Puls b\u011bhem cvi\u010den\u00ed \u2013 z\u00f3ny srde\u010dn\u00ed frekvence\">Puls b\u011bhem cvi\u010den\u00ed \u2013 z\u00f3ny srde\u010dn\u00ed frekvence<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/je-opravdu-dulezite-sledovat-svuj-puls-behem-treninku\/#Co_ovlivnuje_tepovou_frekvenci\" title=\"Co ovliv\u0148uje tepovou frekvenci?\">Co ovliv\u0148uje tepovou frekvenci?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/je-opravdu-dulezite-sledovat-svuj-puls-behem-treninku\/#Sportovci_a_srdecni_frekvence\" title=\"Sportovci a srde\u010dn\u00ed frekvence\">Sportovci a srde\u010dn\u00ed frekvence<\/a><\/li><\/ul><\/nav><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V posledn\u00ed dob\u011b se rozmohlo&nbsp;<strong>,,hi-tech\u201c cvi\u010den\u00ed,&nbsp;<\/strong>p\u0159i kter\u00e9m si lid\u00e9 kontroluj\u00ed&nbsp;<strong>tep, sp\u00e1len\u00e9 kalorie&nbsp;<\/strong>a hromadu dal\u0161\u00edch hodnot. Ot\u00e1zkou je, zda je sledov\u00e1n\u00ed sv\u00e9ho pulsu b\u011bhem tr\u00e9ninku nutn\u00e9, zaj\u00edmav\u00e9 nebo nepodstatn\u00e9. Poznejte v \u010dl\u00e1nku v\u0161e podstatn\u00e9 o&nbsp;<strong>srde\u010dn\u00ed frekvenci&nbsp;<\/strong>a jej\u00edm&nbsp;<strong>v\u00fdznamu b\u011bhem cvi\u010den\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_srdecni_frekvence\"><\/span>Co je srde\u010dn\u00ed frekvence?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Srde\u010dn\u00ed frekvence je v podstat\u011b&nbsp;<strong>frekvence \u00fader\u016f srde\u010dn\u00edho svalu.&nbsp;<\/strong>Krom\u011b term\u00ednu srde\u010dn\u00ed frekvence se pou\u017e\u00edv\u00e1 i ozna\u010den\u00ed&nbsp;<strong>puls,&nbsp;<\/strong>a oba term\u00edny vyjad\u0159uj\u00ed&nbsp;<strong>po\u010det \u00fader\u016f srdce za 1 minutu.&nbsp;<\/strong>Jej\u00ed tempo se m\u011bn\u00ed podle toho, zda sed\u00edme p\u0159ed TV nebo b\u011b\u017e\u00edme na p\u00e1su. \u010c\u00edm je vy\u0161\u0161\u00ed intenzita aktivity, t\u00edm vy\u0161\u0161\u00ed je i hodnota frekvence.<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[3]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sv\u016fj puls si m\u016f\u017eete snadno vypo\u010d\u00edtat tak, \u017ee si p\u0159ilo\u017e\u00edte&nbsp;<strong>ukazov\u00e1\u010dek a prost\u0159edn\u00ed\u010dek na krk.&nbsp;<\/strong>P\u0159esn\u011bji na stranu krku, abyste nahmatali&nbsp;<strong>puls pr\u016fdu\u0161nice.&nbsp;<\/strong>Chcete druhou variantu?&nbsp;Dal\u0161\u00ed mo\u017enost\u00ed je m\u011b\u0159en\u00ed podle&nbsp;<strong>z\u00e1p\u011bst\u00ed.&nbsp;<\/strong>Op\u011bt mus\u00edte p\u0159ilo\u017eit prst, ale tentokr\u00e1t mezi&nbsp;<strong>kost a \u0161lachu na z\u00e1p\u011bst\u00ed sm\u011brem k palci.&nbsp;<\/strong>U\u017e jste uc\u00edtili sv\u016fj puls? V tomto okam\u017eiku se pod\u00edvejte na sv\u00e9 hodinky a spo\u010d\u00edtejte po\u010det \u00fader\u016f za 15 sekund. V\u00fdsledek vyn\u00e1sobte \u010dty\u0159mi a m\u00e1te hodnotu tepu za minutu.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/tepova-frekvencia-1124x749.jpg\" alt=\"tepov\u00e1 frekvence a sport \u010di cvi\u010den\u00ed\" class=\"wp-image-189482\" width=\"843\" height=\"562\" title=\"tepov\u00e1 frekvence\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/tepova-frekvencia-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/tepova-frekvencia-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/tepova-frekvencia-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/tepova-frekvencia.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Na to, abychom dok\u00e1zali posoudit n\u00e1ro\u010dnost tr\u00e9ninku s ohledem na srde\u010dn\u00ed puls, m\u011bli bychom za\u010d\u00edt s hodnotou, kterou budeme pot\u0159ebovat jako prvn\u00ed. Naz\u00fdv\u00e1 se&nbsp;<strong>maxim\u00e1ln\u00ed&nbsp;na srde\u010dn\u00ed frekvence&nbsp;<\/strong>a ozna\u010duje&nbsp;<strong>nejvy\u0161\u0161\u00ed frekvenci,&nbsp;<\/strong>kter\u00e9 va\u0161e&nbsp;<strong>srdce dok\u00e1\u017ee dos\u00e1hnout&nbsp;<\/strong>za minutu.&nbsp;Va\u0161i&nbsp;<strong>maxim\u00e1ln\u00ed srde\u010dn\u00ed frekvenci&nbsp;<\/strong>si m\u016f\u017eete vypo\u010d\u00edtat pomoc\u00ed jednoduch\u00e9ho matematick\u00e9ho vzorce&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [5]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>207 \u2013 (0,7 x v\u00e1\u0161 v\u011bk) = maxim\u00e1ln\u00ed srde\u010dn\u00ed frekvence<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b tohoto vzorce se m\u016f\u017eete setkat i s variantou, kterou si vypo\u010d\u00edt\u00e1te&nbsp;<strong>orienta\u010dn\u00ed maxim\u00e1ln\u00ed srde\u010dn\u00ed frekvenci<\/strong>, jednodu\u0161e&nbsp;<strong>ode\u010dtete sv\u016fj v\u011bk od 220.&nbsp;<\/strong>Jak te\u010f jist\u011b spr\u00e1vn\u011b p\u0159edpokl\u00e1d\u00e1te, hodnota frekvence se&nbsp;<strong>v pr\u016fb\u011bhu \u017eivota m\u011bn\u00ed,&nbsp;<\/strong>p\u0159esn\u011bji sni\u017euje. Pokud v\u00e1s zaj\u00edm\u00e1, na jak\u00e9 hodnot\u011b bude va\u0161e frekvence v 5, 10, p\u0159\u00edpadn\u011b 20 letech, porovnejte sv\u016fj moment\u00e1ln\u00ed stav s mo\u017enou budoucnost\u00ed v tabulce&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span>:<\/p>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">VEK<\/th><th class=\"has-text-align-center\" data-align=\"center\">SRDCOV\u00c1 FREKVENCIA 50 \u2013 85 %<\/th><th class=\"has-text-align-center\" data-align=\"center\">MAXIM\u00c1LNA SRDCOV\u00c1 FREKVENCIA \u2013 100 %<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">20 let<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 \u2013 170 BPM (\u00fadery za minutu)<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>200 BPM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30 let<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>95 \u2013 162 BPM<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>190 BPM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">35 let<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>93 \u2013 157 BPM<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>185 BPM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">40 let<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>90 \u2013 153 BPM<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>180 BPM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">45 let<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>88 \u2013 149 BPM<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>175 BPM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">50 let<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>85 \u2013 145 BPM<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>170 BPM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">55 let<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>83 \u2013 140 BPM<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>165 BPM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">60 let<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>80 \u2013 136 BPM<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>160 BPM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">65 let<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>78 \u2013 132 BPM<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>155 BPM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">70 let<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>75 \u2013 128 BPM<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>150 BPM<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Puls_behem_cviceni_%E2%80%93_zony_srdecni_frekvence\"><\/span>Puls b\u011bhem cvi\u010den\u00ed \u2013 z\u00f3ny srde\u010dn\u00ed frekvence<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak jsme ji\u017e zm\u00ednili, \u010d\u00edm vy\u0161\u0161\u00ed je intenzita tr\u00e9ninku, t\u00edm vy\u0161\u0161\u00ed je po\u010det \u00fader\u016f srdce.&nbsp;Na z\u00e1klad\u011b va\u0161eho pulsu m\u016f\u017eete vyvodit, jak n\u00e1ro\u010dn\u00e1 je va\u0161e aktivita.&nbsp;Existuje&nbsp;<strong>5 odli\u0161n\u00fdch z\u00f3n,&nbsp;<\/strong>kter\u00e9 vyjad\u0159uj\u00ed&nbsp;<strong>\u00farove\u0148 srde\u010dn\u00ed aktivity&nbsp;<\/strong>v procentech z&nbsp;<strong>maxim\u00e1ln\u00ed srde\u010dn\u00ed frekvence (MSF)<\/strong>. Je to t\u011bchto 5 z\u00f3n<span style=\"color: #ff6600;\"> <span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [6] [7]<\/span>:<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>z\u00f3na \u2013 ,,velmi lehk\u00e1\u201c \u2013 50 \u2013 60%&nbsp;<\/strong>MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>aktivita s&nbsp;<strong>nejni\u017e\u0161\u00ed intenzitou,<\/strong>&nbsp;kter\u00e1 je vhodn\u00e1 pro&nbsp;<strong>regeneraci<\/strong><\/li><li>je skv\u011bl\u00e1 pro<strong>&nbsp;warm-up<\/strong>&nbsp;(zah\u0159\u00edvac\u00ed)&nbsp;<strong>a cool down<\/strong>&nbsp;(ochlazovac\u00ed)&nbsp;<strong>\u010d\u00e1st tr\u00e9ninku<\/strong><\/li><li>setrvat v t\u00e9to \u00farovni by pro v\u00e1s nem\u011bl b\u00fdt probl\u00e9m ani b\u011bhem<strong>&nbsp;n\u011bkolika hodin<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"2\"><li><strong>z\u00f3na \u2013 ,,lehk\u00e1\u201c \u2013 60 \u2013 70%&nbsp;<\/strong>MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>je ur\u010dena pro b\u011bh&nbsp;<strong>do 90 minut<\/strong><\/li><li>b\u011bhem t\u00e9to z\u00f3ny lze v\u00e9st&nbsp;<strong>b\u011b\u017en\u00fd rozhovor<\/strong><\/li><li>podporuje schopnost t\u011bla pou\u017e\u00edvat&nbsp;<strong>tuk jako zdroj energie<\/strong><\/li><li>jde o tempo, ve kter\u00e9m b\u011b\u017e\u00ed nap\u0159\u00edklad&nbsp;<strong>maratonci<\/strong><\/li><li>b\u011b\u017eci na dlouh\u00e9 trat\u011b<strong>&nbsp;(p\u016flmaraton a d\u00e9le)<\/strong>&nbsp;by v n\u00ed m\u011bli setrvat asi&nbsp;<strong>80% z celkov\u00e9 doby b\u011bhu<\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/RNI-Films-IMG-E8B4D255-E6F2-4D41-BB01-B16B93E87E9C-minf-min-1124x1045.jpg\" alt=\"z\u00f3ny srde\u010dn\u00ed frekvence\" class=\"wp-image-191516\" width=\"843\" height=\"784\" title=\"z\u00f3ny srde\u010dn\u00ed frekvence\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/RNI-Films-IMG-E8B4D255-E6F2-4D41-BB01-B16B93E87E9C-minf-min-1124x1045.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/RNI-Films-IMG-E8B4D255-E6F2-4D41-BB01-B16B93E87E9C-minf-min-400x372.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/RNI-Films-IMG-E8B4D255-E6F2-4D41-BB01-B16B93E87E9C-minf-min-1536x1428.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/RNI-Films-IMG-E8B4D255-E6F2-4D41-BB01-B16B93E87E9C-minf-min-2048x1904.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"3\"><li><strong>z\u00f3na \u2013 ,,st\u0159edn\u00ed\u201c \u2013 70 \u2013 80%<\/strong>&nbsp;MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>dok\u00e1\u017eete v n\u00ed setrvat asi<strong>&nbsp;30 minut<\/strong><\/li><li>je ozna\u010dov\u00e1na jako<strong>&nbsp;aerobn\u00ed z\u00f3na<\/strong><\/li><li>hod\u00ed se na&nbsp;<strong>zlep\u0161en\u00ed krevn\u00edho ob\u011bhu<\/strong>&nbsp;v kostern\u00edch&nbsp;<strong>svalech a srdci<\/strong><\/li><li>je skv\u011bl\u00e1 pro&nbsp;<strong>zlep\u0161en\u00ed aerobn\u00ed kapacity a vytrvalosti<\/strong><\/li><li>jako&nbsp;<strong>energie pro bu\u0148ky<\/strong>&nbsp;se vyu\u017e\u00edv\u00e1&nbsp;<strong>kysl\u00edk<\/strong><\/li><li>v krevn\u00edm ob\u011bhu se za\u010d\u00edn\u00e1&nbsp;<strong>hromadit kyselina ml\u00e9\u010dn\u00e1<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"4\"><li><strong>z\u00f3na \u2013 ,,t\u011b\u017ek\u00e1\u201c \u2013 80 \u2013 90%<\/strong>&nbsp;MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>m\u011bli byste v n\u00ed setrvat asi&nbsp;<strong>10 minut<\/strong><\/li><li>vyu\u017e\u00edv\u00e1 se p\u0159i n\u00ed&nbsp;<strong>kombinace aerobn\u00edho a anaerobn\u00edho metabolismu<\/strong><\/li><li><strong>nad 84%<\/strong>&nbsp;MSF organismus p\u0159ech\u00e1z\u00ed do&nbsp;<strong>anaerobn\u00edho metabolismu<\/strong><\/li><li>je skv\u011bl\u00e1 pro&nbsp;<strong>zv\u00fd\u0161en\u00ed prahu kyseliny ml\u00e9\u010dn\u00e9 a v\u00fdkonu<\/strong><\/li><li>p\u0159isp\u00edv\u00e1 ke zvl\u00e1d\u00e1n\u00ed&nbsp;<strong>vy\u0161\u0161\u00edho mno\u017estv\u00ed kyseliny ml\u00e9\u010dn\u00e9 v krvi<\/strong><\/li><li>podporuje schopnost t\u011bla pou\u017e\u00edvat<strong>&nbsp;sacharidy jako zdroj energie<\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/DSC02355-min-1124x749.jpg\" alt=\"maxim\u00e1ln\u00ed srde\u010dn\u00ed frekvence\" class=\"wp-image-191502\" width=\"843\" height=\"562\" title=\"maxim\u00e1ln\u00ed srde\u010dn\u00ed frekvence\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02355-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02355-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02355-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02355-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"5\"><li><strong>z\u00f3na \u2013 ,,velmi t\u011b\u017ek\u00e1\u201c 90% \u2013 100%<\/strong>&nbsp;MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>nejvy\u0161\u0161\u00ed a&nbsp;<strong>maxim\u00e1ln\u00ed intenzita tr\u00e9ninku<\/strong><\/li><li>m\u016f\u017eete v n\u00ed z\u016fstat&nbsp;<strong>maxim\u00e1ln\u011b 2 minuty<\/strong>&nbsp;(podle jin\u00e9ho zdroje do 5 minut)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pro\u010d je d\u016fle\u017eit\u00e9 zn\u00e1t sv\u016fj puls b\u011bhem cvi\u010den\u00ed?<\/h3>\n\n\n\n<p>Cvi\u010d\u00edte, ale ob\u010das se v\u00e1m zd\u00e1, \u017ee je v\u00e1\u0161&nbsp;<strong>tep p\u0159\u00edli\u0161 vysok\u00fd&nbsp;<\/strong>nebo se ob\u00e1v\u00e1te toho, zda nen\u00ed va\u0161e&nbsp;<strong>srde\u010dn\u00ed frekvence p\u0159\u00edli\u0161 n\u00edzk\u00e1?&nbsp;<\/strong>Pr\u00e1v\u011b&nbsp;<strong>frekvence srdce&nbsp;<\/strong>dok\u00e1\u017ee b\u00fdt&nbsp;<strong>ukazatelem \u00farovn\u011b aktivity.&nbsp;<\/strong>V\u0161e v\u0161ak z\u00e1vis\u00ed na va\u0161ich c\u00edlech a typu tr\u00e9ninku.&nbsp;P\u0159\u00edkladem m\u016f\u017ee b\u00fdt nap\u0159\u00edklad rozd\u00edl mezi tr\u00e9ninkem na&nbsp;<strong>5 kilometr\u016f a maraton.&nbsp;<\/strong>V p\u0159\u00edpad\u011b dlouh\u00e9 trat\u011b, jakou je maratonsk\u00fd b\u011bh, je d\u016fle\u017eit\u00e9 udr\u017eet b\u011bhem dlouh\u00fdch kilometr\u016f rovnom\u011brn\u00e9 tempo. B\u011b\u017eci by p\u0159i tomto typu tr\u00e9ninku m\u011bli&nbsp;<strong>zna\u010dnou \u010d\u00e1st&nbsp;<\/strong>(asi polovinu) tr\u00e9ninku z\u016fstat v&nbsp;<strong>1. a 2. z\u00f3n\u011b.&nbsp;<\/strong>Pro b\u011b\u017ece s tr\u00e9ninkem zam\u011b\u0159en\u00fdm na&nbsp;<strong>5 kilometr\u016f&nbsp;<\/strong>je prosp\u011b\u0161n\u00e9 posunout b\u011bh&nbsp;<strong>\u010dast\u011bji do 3. a 4. z\u00f3ny.&nbsp;<\/strong>Ur\u010dit\u011b jste si v\u0161imli, \u017ee intenzita b\u011bhu u maratonc\u016f je ni\u017e\u0161\u00ed, ne\u017e p\u0159i b\u011bhu na ni\u017e\u0161\u00ed vzd\u00e1lenosti.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud tr\u00e9nujete pro progres, ur\u010dit\u011b v\u00e1s m\u016f\u017ee zaj\u00edmat po\u010det \u00fader\u016f srdce za minutu, proto\u017ee d\u00edky n\u011bmu&nbsp;<strong>zaznamen\u00e1te zlep\u0161en\u00ed.&nbsp;<\/strong>Tr\u00e9novan\u00ed&nbsp;<strong>sportovci&nbsp;<\/strong>maj\u00ed&nbsp;<strong>,,odpo\u010dinkov\u00fd\u201c puls asi 40 \u00fader\u016f za minutu.&nbsp;<\/strong>Pokud za\u010dnete s tr\u00e9ninkem a chcete poznat sv\u00e9 osobn\u00ed zlep\u0161en\u00ed, zkuste si zapisovat i tep v klidu.&nbsp;Cvi\u010den\u00edm&nbsp;<strong>pos\u00edl\u00edte&nbsp;<\/strong>sv\u00e9&nbsp;<strong>srdce a pl\u00edce,&nbsp;<\/strong>ale hlavn\u011b se v\u00e1\u0161 po\u010det&nbsp;<strong>\u00fader\u016f srdce v klidu&nbsp;<\/strong>za\u010dne&nbsp;<strong>sni\u017eovat.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kontrola pulsu je u\u017eite\u010dn\u00e1 i pro&nbsp;<strong>p\u0159edch\u00e1zen\u00ed p\u0159etr\u00e9nov\u00e1n\u00ed.&nbsp;<\/strong>D\u00edky tomu se tr\u00e9ninkem nedostanete&nbsp;<strong>,,za limit\u201c,&nbsp;<\/strong>a&nbsp;<strong>vyhnete se emo\u010dn\u00ed \u00fanav\u011b&nbsp;<\/strong>a tak\u00e9&nbsp;<strong>mo\u017en\u00fdm zran\u011bn\u00edm.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/DSC02975-1-min-1124x751.jpg\" alt=\"tr\u00e9nink podle tepov\u00e9 frekvence\" class=\"wp-image-191489\" width=\"843\" height=\"563\" title=\"tr\u00e9nink podle tepov\u00e9 frekvence\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02975-1-min-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02975-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02975-1-min-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02975-1-min-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Zn\u00e1t sv\u016fj puls nen\u00ed p\u0159i tr\u00e9ninku podm\u00ednkou. M\u00e1 v\u0161ak n\u011bkolik v\u00fdhod. Pokud si chod\u00edte pravideln\u011b zab\u011bhat a dopl\u0148ovat t\u00edm ,,denn\u00ed po\u010det krok\u016f\u201c, nemus\u00edte si m\u011b\u0159it p\u0159esn\u011b srde\u010dn\u00ed frekvenci. V p\u0159\u00edpad\u011b, \u017ee m\u00e1te fitness c\u00edle, a m\u00e1te z\u00e1jem sledovat zlep\u0161en\u00ed ve v\u00fdkonu, m\u011b\u0159en\u00ed pulsu ur\u010dit\u011b doporu\u010dujeme. Jak jsme zm\u00ednili, pozn\u00e1n\u00edm srde\u010dn\u00ed frekvence p\u0159edejdete tak\u00e9 zran\u011bn\u00edm a p\u0159etr\u00e9nov\u00e1n\u00ed. V neposledn\u00ed \u0159ad\u011b si ov\u011b\u0159\u00edte, zda nejdete ,,pod\u201c aerobn\u00ed z\u00f3nu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_ovlivnuje_tepovou_frekvenci\"><\/span>Co ovliv\u0148uje tepovou frekvenci?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak jsme ji\u017e zm\u00ednili, puls dosp\u011bl\u00e9ho \u010dlov\u011bka v klidu je&nbsp;<strong>60 \u2013 100 \u00fader\u016f za minutu.&nbsp;<\/strong>Krom\u011b v\u011bku m\u00e1 na&nbsp;<strong>srde\u010dn\u00ed frekvenci&nbsp;<\/strong>vliv n\u011bkolik&nbsp;<strong>faktor\u016f,&nbsp;<\/strong>mezi kter\u00e9 pat\u0159\u00ed&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[3] [4]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>t\u011blesn\u00e1 kondice a aktivita<\/strong><\/li><li><strong>zdravotn\u00ed stav<\/strong> \u2013 kardiovaskul\u00e1rn\u00ed onemocn\u011bn\u00ed, cukrovka a vysok\u00e1 hladina cholesterolu<\/li><li><strong>l\u00e9ky<\/strong><\/li><li><strong>t\u011blesn\u00e1 velikost<\/strong> \u2013 ob\u00e9zn\u00ed lid\u00e9 maj\u00ed vy\u0161\u0161\u00ed puls<\/li><li><strong>t\u011blesn\u00e1 pozice<\/strong> \u2013 hodnota pulsu vle\u017ee je ni\u017e\u0161\u00ed ne\u017e kdy\u017e stoj\u00edte<\/li><li><strong>kou\u0159en\u00ed a k\u00e1va<\/strong> \u2013 <a href=\"https:\/\/gymbeam.cz\/kofein\" class=\"ek-link\">kofein<\/a> a nikotin ovliv\u0148uj\u00ed srde\u010dn\u00ed frekvenci, to plat\u00ed i pro \u010daj a sodu<\/li><li><strong>emo\u010dn\u00ed rozpolo\u017een\u00ed<\/strong> \u2013 \u00fazkost a stres zvy\u0161uj\u00ed puls<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Probl\u00e9mov\u00fd rytmus srdce<\/h3>\n\n\n\n<p>Za abnorm\u00e1ln\u00ed srde\u010dn\u00ed rytmus se pova\u017euje&nbsp;<strong>nepravideln\u00fd, p\u0159\u00edli\u0161 n\u00edzk\u00fd,&nbsp;<\/strong>ale i&nbsp;<strong>p\u0159\u00edli\u0161 vysok\u00fd puls.&nbsp;<\/strong>B\u011b\u017en\u00fd puls u dosp\u011bl\u00e9ho \u010dlov\u011bka v klidu je&nbsp;<strong>od 60 do 100 \u00fader\u016f za minutu.&nbsp;<\/strong>Probl\u00e9m za\u010d\u00edn\u00e1, kdy\u017e je \u010d\u00edslo jin\u00e9.<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[11]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>N\u00edzk\u00fd tlak (bradykardie)&nbsp;<\/strong>\u2013 tep v klidu je p\u0159\u00edli\u0161 pomal\u00fd, p\u0159esn\u011bji&nbsp;<strong>m\u00e9n\u011b ne\u017e 60 \u00fader\u016f.&nbsp;V\u00fdjimkou jsou sportovci,&nbsp;<\/strong>jejich\u017e pomalej\u0161\u00ed tep nen\u00ed v\u00fdsledkem nemoci, ale naopak kondice.<\/li><li><strong>Vysok\u00fd tlak (tachykardie)&nbsp;<\/strong>\u2013 m\u00e1 n\u011bkolik typ\u016f a hodnotov\u011b p\u0159edstavuje&nbsp;<strong>nad 100 \u00fader\u016f za minutu.&nbsp;<\/strong><\/li><li><strong>Arytmie srdce&nbsp;<\/strong>\u2013 mohou a&nbsp;<strong>nemus\u00ed m\u00edt p\u0159\u00edznaky.&nbsp;<\/strong>Mohou se v\u0161ak projevit&nbsp;<strong>bu\u0161en\u00edm srdce&nbsp;<\/strong>nebo&nbsp;<strong>bolest\u00ed a chv\u011bn\u00edm.&nbsp;<\/strong>D\u016fle\u017eit\u00e9 je, \u017ee ne v\u0161echny jsou ohro\u017euj\u00edc\u00ed, ur\u010dit\u011b je v\u0161ak lep\u0161\u00ed o nich \u0159\u00edci sv\u00e9mu l\u00e9ka\u0159i.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sportovci_a_srdecni_frekvence\"><\/span>Sportovci a srde\u010dn\u00ed frekvence<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak jsme ji\u017e zm\u00ednili,&nbsp;<strong>sportovci&nbsp;<\/strong>mohou m\u00edt&nbsp;<strong>ni\u017e\u0161\u00ed srde\u010dn\u00ed frekvenci v klidu.&nbsp;<\/strong>M\u016f\u017ee za to tr\u00e9nink, proto\u017ee se p\u0159i n\u011bm netr\u00e9nuj\u00ed pouze svaly, ale tak\u00e9&nbsp;<strong>srdce,&nbsp;<\/strong>d\u00edky \u010demu\u017e dok\u00e1\u017ee&nbsp;<strong>pumpovat v\u00edce krve.&nbsp;<\/strong>Ur\u010dit\u011b v\u00e1s v\u0161ak zaj\u00edm\u00e1, jak pozn\u00e1te na sportovci, \u017ee m\u00e1 puls&nbsp;<strong>p\u0159\u00edli\u0161 n\u00edzk\u00fd&nbsp;<\/strong>nebo nebezpe\u010dn\u011b&nbsp;<strong>vysok\u00fd.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159\u00edli\u0161 n\u00edzkou srde\u010dn\u00ed frekvenc\u00ed u sportovc\u016f se pova\u017euje \u010dasto pouze stav, kter\u00fd m\u00e1 i&nbsp;<strong>dal\u0161\u00ed p\u0159\u00edznaky,&nbsp;<\/strong>nap\u0159\u00edklad&nbsp;<strong>slabost, \u00fanavu a z\u00e1vrat\u011b.&nbsp;<\/strong>Za&nbsp;<strong>p\u0159\u00edli\u0161 vysok\u00fd puls&nbsp;<\/strong>je pova\u017eov\u00e1no, jestli\u017ee cvi\u010d\u00edte&nbsp;<strong>intenzivn\u011bji, ne\u017e p\u0159i maxim\u00e1ln\u00ed srde\u010dn\u00ed frekvenci&nbsp;<\/strong>po del\u0161\u00ed dobu. Jde o nebezpe\u010dn\u00fd stav, a je lep\u0161\u00ed p\u0159estat nap\u0159\u00edklad v p\u0159\u00edpad\u011b z\u00e1vrat\u00ed.<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[12]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00edt&nbsp;<strong>spr\u00e1vn\u00fd puls&nbsp;<\/strong>je pot\u0159eba nejen v \u017eivot\u011b pro&nbsp;<strong>udr\u017een\u00ed zdrav\u00ed.&nbsp;<\/strong>Sledovat&nbsp;<strong>srde\u010dn\u00ed frekvenci&nbsp;<\/strong>m\u00e1 smysl i b\u011bhem cvi\u010den\u00ed, abychom p\u0159ede\u0161li&nbsp;<strong>p\u0159etr\u00e9nov\u00e1n\u00ed a zran\u011bn\u00ed,&nbsp;<\/strong>ale tak\u00e9 dos\u00e1hli&nbsp;<strong>po\u017eadovan\u00e9ho efektu tr\u00e9ninku.&nbsp;<\/strong>Douf\u00e1me, \u017ee jste se dozv\u011bd\u011bli v\u0161e d\u016fle\u017eit\u00e9 o&nbsp;<strong>v\u00fdhod\u00e1ch kontroly pulsu, z\u00f3n\u00e1ch srde\u010dn\u00ed frekvence,&nbsp;<\/strong>ale i o tom,&nbsp;<strong>co ovliv\u0148uje spr\u00e1vnou frekvenci srdce.&nbsp;<\/strong>Chcete, aby se o pulsu a vlivu jeho kontroly b\u011bhem tr\u00e9ninku&nbsp;<strong>dozv\u011bd\u011bli i va\u0161i p\u0159\u00e1tel\u00e9?&nbsp;<\/strong>Nev\u00e1hejte a&nbsp;<strong>podpo\u0159te \u010dl\u00e1nek sd\u00edlen\u00edm.&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/other-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOther Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Rychlost \u00fader\u016f srdce je ukazatelem intenzity va\u0161eho tr\u00e9ninku a zn\u00e1t sv\u016fj tep b\u011bhem cvi\u010den\u00ed m\u00e1 n\u011bkolik v\u00fdhod. P\u0159e\u010dtete si o pulsu, z\u00f3n\u00e1ch srde\u010dn\u00ed frekvence, d\u016fvodech, pro\u010d je kontrolovat a dal\u0161\u00edch zaj\u00edmav\u00fdch informac\u00edch.<\/p>\n","protected":false},"author":25,"featured_media":191534,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":5,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[7479,7623],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-293749","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-trenink","9":"tag-zdravi","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Je opravdu d\u016fle\u017eit\u00e9 sledovat sv\u016fj puls b\u011bhem tr\u00e9ninku? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Puls, nebo srde\u010dn\u00ed frekvence, odr\u00e1\u017e\u00ed intenzitu tr\u00e9ninku, jak\u00e1 by v\u0161ak m\u011bla b\u00fdt u konkr\u00e9tn\u00edch typ\u016f sportu? 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