{"id":294081,"date":"2021-03-05T13:53:00","date_gmt":"2021-03-05T12:53:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=294081"},"modified":"2022-09-22T15:15:46","modified_gmt":"2022-09-22T13:15:46","slug":"da-li-je-zaista-vazno-pratiti-otkucaje-srca-tijekom-treninga","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/da-li-je-zaista-vazno-pratiti-otkucaje-srca-tijekom-treninga\/","title":{"rendered":"Da li je zaista va\u017eno pratiti otkucaje srca tijekom treninga?"},"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.hr\/blog\/da-li-je-zaista-vazno-pratiti-otkucaje-srca-tijekom-treninga\/#Sto_su_otkucaji_srca\" title=\"\u0160to su otkucaji srca?\">\u0160to su otkucaji srca?<\/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.hr\/blog\/da-li-je-zaista-vazno-pratiti-otkucaje-srca-tijekom-treninga\/#Puls_tijekom_vjezbanja_%E2%80%93_zone_otkucaja_srca\" title=\"Puls tijekom vje\u017ebanja \u2013 zone otkucaja srca\">Puls tijekom vje\u017ebanja \u2013 zone otkucaja srca<\/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.hr\/blog\/da-li-je-zaista-vazno-pratiti-otkucaje-srca-tijekom-treninga\/#Sto_utjece_na_otkucaje_srca\" title=\"\u0160to utje\u010de na otkucaje srca?\">\u0160to utje\u010de na otkucaje srca?<\/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.hr\/blog\/da-li-je-zaista-vazno-pratiti-otkucaje-srca-tijekom-treninga\/#Sportasi_i_otkucaji_srca\" title=\"Sporta\u0161i i otkucaji srca\">Sporta\u0161i i otkucaji srca<\/a><\/li><\/ul><\/nav><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U posljednje vrijeme je&nbsp;<strong>na treninzima<\/strong>&nbsp;sve u\u010destalija&nbsp;<strong>\u201chi-tech\u201d<\/strong>&nbsp;u kojoj ljudi kontroliraju&nbsp;<strong>puls, sagorijevanje kalorija<\/strong>&nbsp;i hrpu drugih vrijednosti. Stoga se name\u0107e pitanje je li pra\u0107enje otkucaja srca tijekom treninga potrebno, zanimljivo ili potpuno nebitno. Nau\u010dite u ovom \u010dlanku sve najva\u017enije o&nbsp;<strong>otkucajima srca<\/strong>&nbsp;i njihovoj&nbsp;<strong>va\u017enosti tijekom vje\u017ebanja.<\/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=\"Sto_su_otkucaji_srca\"><\/span>\u0160to su otkucaji srca?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Otkucaji srca u osnovi predstavljaju&nbsp;<strong>frekvenciju otkucaja srca.<\/strong>&nbsp;Uz izraz sr\u010dana frekvencija, koristi se i pojam&nbsp;<strong>puls<\/strong>, ali oba pojma izra\u017eavaju&nbsp;<strong>broj otkucaja srca u minuti.<\/strong>&nbsp;Njegov se tempo mijenja ovisno o tome sjedimo li ispred televizora ili tr\u010dimo na traci za tr\u010danje. \u0160to je intenzitet aktivnosti ve\u0107i, to je vrijednost frekvencije ve\u0107a.<span style=\"color: #993300;\">&nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Otkucaje mo\u017eete lako izmjeriti stavljanjem&nbsp;<strong>ka\u017eiprsta i srednjeg prsta na vrat.<\/strong>&nbsp;Preciznije sa strane vrata, kako bi se osjetio&nbsp;<strong>puls pored du\u0161nika.<\/strong>&nbsp;\u017delite li drugi na\u010din mjerenja? Druga mogu\u0107nost je mjerenje otkucaja na&nbsp;<strong>zape\u0161\u0107u.<\/strong>&nbsp;Opet trebate staviti prst, ali ovaj put izme\u0111u&nbsp;<strong>kosti i tetive na zape\u0161\u0107u prema palcu.<\/strong>&nbsp;Jeste li osjetili puls? U ovom trenutku pogledajte sat i izbrojte broj otkucaja u 15 sekundi. Pomno\u017eite rezultat s \u010detiri i imate puls u minuti.<span style=\"color: #ff6600;\">&nbsp;[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=\"otkucaji srca i sport ili vje\u017ebanje\" class=\"wp-image-189482\" width=\"843\" height=\"562\" title=\"otkucaji srca\" 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>Da bismo mogli procijeniti intenzitet treninga obzirom na brzinu otkucaja srca, trebali bismo zapo\u010deti s vrijedno\u0161\u0107u koja \u0107e nam prvo trebati. Zove se&nbsp;<strong>maksimalni broj otkucaja srca<\/strong>&nbsp;i odnosi se na&nbsp;<strong>najvi\u0161i puls<\/strong>&nbsp;koji va\u0161e&nbsp;<strong>srce mo\u017ee posti\u0107i<\/strong>&nbsp;u minuti. Mo\u017eete izra\u010dunati svoj&nbsp;<strong>maksimalni puls<\/strong>&nbsp;koriste\u0107i jednostavnu matemati\u010dku formulu&nbsp;<span 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 your age) = maksimalan broj otkucaja<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pored ove formule, mo\u017eete nai\u0107i i na varijantu za izra\u010dunavanje&nbsp;<strong>pribli\u017enog maksimalnog broja otkucaja srca<\/strong>&nbsp;jednostavnim&nbsp;<strong>oduzimanjem va\u0161e dobi od 220.<\/strong>&nbsp;Kao \u0161to sada mo\u017eete pravilno pretpostaviti, vrijednost brzine se<strong>&nbsp;tijekom \u017eivota mijenja<\/strong>, to\u010dnije smanjuje. Ako vas zanima kakva \u0107e biti va\u0161a frekvencija otkucaja nakon 5, 10 ili 20 godina, usporedite svoje trenutno stanje s mogu\u0107om budu\u0107no\u0161\u0107u u tablici&nbsp;<span 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\"><strong>DOB<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>OTKUCAJI SRCA 50 \u2013 85%<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MAKSIMALNI OTKUCAJI SRCA \u2013 100%<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">20 godina<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 \u2013 170 BPM (otkucaji u minuti)<\/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 godina<\/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 godina<\/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 godina<\/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 godina<\/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 godina<\/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 godina<\/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 godina<\/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 godina<\/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 godina<\/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_tijekom_vjezbanja_%E2%80%93_zone_otkucaja_srca\"><\/span>Puls tijekom vje\u017ebanja \u2013 zone otkucaja srca<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to smo ve\u0107 spomenuli, \u0161to je intenzitet treninga ve\u0107i, to je i broj otkucaja srca ve\u0107i. Na temelju pulsa mo\u017eete zaklju\u010diti koliko je zahtjevna va\u0161a aktivnost. Postoji&nbsp;<strong>5 razli\u010ditih zona<\/strong>&nbsp;<strong>otkucaja<\/strong>&nbsp;koje izra\u017eavaju&nbsp;<strong>razinu sr\u010dane aktivnosti<\/strong>&nbsp;kao postotak&nbsp;<strong>maksimalne frekvencije srca (MSF)<\/strong>. Ovo je tih 5 zona&nbsp;<span style=\"color: #ff6600;\">[1] [6] [7]<\/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>zona \u2013 \u201cVrlo lako\u201d \u2013 50 \u2013 60%<\/strong>&nbsp;MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>aktivnost s&nbsp;<strong>najmanjim intenzitetom<\/strong>&nbsp;koja je pogodna za&nbsp;<strong>regeneraciju<\/strong><\/li><li>izvrsno za&nbsp;<strong>zagrijavanje<\/strong>&nbsp;pred trening, te&nbsp;<strong>hla\u0111enje<\/strong>&nbsp;mi\u0161i\u0107a nakon&nbsp;<strong>treninga<\/strong><\/li><li>zadr\u017eavanje na ovoj razini ne bi vam trebalo predstavljati problem&nbsp;<strong>nekoliko sati<\/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>zona \u2013 \u201clako\u201d \u2013 60 \u2013 70%<\/strong>&nbsp;MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>preporu\u010duje se za tr\u010danje u&nbsp;<strong>periodu od 90 minuta<\/strong><\/li><li>mogu\u0107e je voditi&nbsp;<strong>normalan razgovor<\/strong>&nbsp;tijekom ove zone<\/li><li>podr\u017eava sposobnost tijela da koristi&nbsp;<strong>masno\u0107u kao izvor energije<\/strong><\/li><li>to je tempo kojim primjerice tr\u010de&nbsp;<strong>maratonci<\/strong><\/li><li>trka\u010di na duge staze&nbsp;<strong>(polumaratonske i du\u017ee)<\/strong>&nbsp;trebali bi odr\u017eavati ovakav tempo<strong>&nbsp;80% od ukupnog vremena tr\u010danja<\/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=\"zone otkucaja srca\" class=\"wp-image-191516\" width=\"843\" height=\"784\" title=\"zone otkucaja srca\" 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>zona \u2013 \u201csrednja\u201d \u2013 70 \u2013 80%<\/strong>&nbsp;MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>u njoj zadr\u017eavate ritam oko&nbsp;<strong>30 minuta<\/strong><\/li><li>naziva se&nbsp;<strong>aerobnom zonom<\/strong><\/li><li>pogodna je za&nbsp;<strong>pobolj\u0161anje cirkulacije krvi<\/strong>&nbsp;u ko\u0161tanim&nbsp;<strong>mi\u0161i\u0107ima i srcu<\/strong><\/li><li>izvrsna je za&nbsp;<strong>pobolj\u0161anje aerobnih kapaciteta i izdr\u017eljivosti<\/strong><\/li><li><strong>Kisik<\/strong>&nbsp;se koristi kao&nbsp;<strong>energija za stanice<\/strong><\/li><li><strong>mlije\u010dna kiselina<\/strong>&nbsp;po\u010dinje se&nbsp;<strong>nakupljati<\/strong>&nbsp;u krvotoku<\/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>zona \u2013 \u201cte\u0161ko\u201d \u2013 80 \u2013 90%<\/strong>&nbsp;MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>u ovoj zoni biste trebali ostati oko&nbsp;<strong>10 minuta<\/strong><\/li><li>koristi&nbsp;<strong>kombinaciju aerobnog i anaerobnog metabolizma<\/strong><\/li><li><strong>iznad 84%<\/strong>&nbsp;MSF tijelo prolazi kroz&nbsp;<strong>anaerobni metabolizam<\/strong><\/li><li>izvrsna je za&nbsp;<strong>podizanje praga mlije\u010dne kiseline i pobolj\u0161anja izvedbe<\/strong><\/li><li>pridonosi upravljanju&nbsp;<strong>vi\u0161im razinama mlije\u010dne kiseline u krvi<\/strong><\/li><li>podr\u017eava sposobnost tijela da koristi&nbsp;<strong>ugljikohidrate kao izvor energije<\/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=\"maksimalni broj otkucaja srca\" class=\"wp-image-191502\" width=\"843\" height=\"562\" title=\"maksimalni broj otkucaja srca\" 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>zona \u2013 \u201cvrlo te\u0161ko\u201d 90% \u2013 100%<\/strong>&nbsp;MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>najve\u0107i i&nbsp;<strong>maksimalni intenzitet treninga<\/strong><\/li><li>podrazumijeva tempo koji zadr\u017eavate&nbsp;<strong>najvi\u0161e 2 minute<\/strong>&nbsp;(prema drugom izvoru 5 minuta)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28087,49306,29401,5585,34207,28765,28554,28082,7067,41284\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\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\">Za\u0161to je va\u017eno mjeriti otkucaje srca tijekom vje\u017ebanja?<\/h3>\n\n\n\n<p>Vje\u017ebate li, ali ponekad osje\u0107ate da vam je&nbsp;<strong>puls previsok<\/strong>&nbsp;ili vas pak brine da su vam&nbsp;<strong>otkucaji srca preniski?<\/strong>&nbsp;<strong>Otkucaji srca<\/strong>&nbsp;mogu biti&nbsp;<strong>pokazatelj razine aktivnosti<\/strong>. Me\u0111utim, sve ovisi o va\u0161im ciljevima i vrsti treninga. Primjer je razlika izme\u0111u&nbsp;<strong>treninga od 5 kilometara i maratona<\/strong>. U slu\u010daju duge staze, poput maratonske staze, va\u017eno je odr\u017eavati stalan tempo na dugim kilometrima. Trka\u010di bi tijekom ove vrste aktivnosti trebali ostati&nbsp;<strong>zna\u010dajnim dijelom<\/strong>&nbsp;(oko polovice)&nbsp;<strong>u 1. i 2. zoni treninga.<\/strong>&nbsp;Za trka\u010de s treningom usmjerenim na<strong>&nbsp;5 kilometara<\/strong>&nbsp;korisno je \u010de\u0161\u0107e pobolj\u0161ati tr\u010danje koje odgovara tempu&nbsp;<strong>3. i 4. zone.<\/strong>&nbsp;Sigurno ste primijetili da je intenzitet tr\u010danja za maratonce ni\u017ei od intenziteta tr\u010danja kod manjih udaljenosti.&nbsp;<span 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>Ukoliko vje\u017ebate za napredak, trebao bi vas zanimati broj otkucaja srca u minuti, jer \u0107ete zahvaljuju\u0107i njemu&nbsp;<strong>primijetiti pobolj\u0161anje.<\/strong>&nbsp;Utrenirani&nbsp;<strong>sporta\u0161i&nbsp;<\/strong>imaju&nbsp;<strong>puls u mirovanju od oko 40 otkucaja u minuti.<\/strong>&nbsp;Ako zapo\u010dnete s treningom i \u017eelite uo\u010diti svoje osobno pobolj\u0161anje, poku\u0161ajte zapisati i otkucaje srca u stanju mirovanja. Vje\u017eba \u0107e&nbsp;<strong>oja\u010dati<\/strong>&nbsp;va\u0161e&nbsp;<strong>srce i plu\u0107a<\/strong>, ali \u0161to je najva\u017enije, broj va\u0161ih otkucaja srca po\u010det \u0107e se&nbsp;<strong>smanjivati.<\/strong>&nbsp;<span 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 pulsa tako\u0111er je korisna kako bi se&nbsp;<strong>sprije\u010dila pretreniranost.<\/strong>&nbsp;Zahvaljuju\u0107i tome, vje\u017ebanjem ne\u0107ete i\u0107i&nbsp;<strong>\u201ciznad granica\u201d<\/strong>, te \u0107ete stoga<strong>&nbsp;izbje\u0107i emocionalni umor<\/strong>&nbsp;i tako\u0111er<strong>&nbsp;mogu\u0107e ozljede.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[10]<\/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=\"trening prema otkucajima srca\" class=\"wp-image-191489\" width=\"843\" height=\"563\" title=\"trening prema otkucajima srca\" 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>Pra\u0107enje pulsa nije uvjet tijekom treninga. Me\u0111utim, ima nekoliko prednosti. Ako redovito tr\u010dite i dodate \u201cdnevni broj koraka\u201d, ne morate precizno mjeriti puls. Ako imate kondicijske ciljeve i \u017eelite li kontrolirati pobolj\u0161anje performansi, svakako preporu\u010dujemo mjerenje pulsa. Kao \u0161to smo spomenuli, poznavanje va\u0161ih otkucaja srca tako\u0111er \u0107e sprije\u010diti ozljede i pretreniranost. I na kraju, ali ne najmanje va\u017eno, pobrinite se da ne idete \u201eispod\u201c aerobne zone.<\/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=\"Sto_utjece_na_otkucaje_srca\"><\/span>\u0160to utje\u010de na otkucaje srca?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to smo ve\u0107 spomenuli, puls odrasle osobe u stanju mirovanja iznosi&nbsp;<strong>60-100 otkucaja u minuti<\/strong>. Uz dob, na broj otkucaja srca utje\u010de i nekoliko drugih&nbsp;<strong>\u010dimbenika<\/strong>, uklju\u010duju\u0107i&nbsp;<span 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>fizi\u010dko stanje i aktivnost<\/strong><\/li><li><strong>zdravstveno stanje<\/strong> \u2013 kardiovaskularne bolesti, dijabetes i povi\u0161en kolesterol<\/li><li><strong>lijekovi<\/strong><\/li><li><strong>opseg tijela<\/strong> \u2013 kod pretilih osoba nagla\u0161ena je tendencija da imaju ve\u0107i puls<\/li><li><strong>polo\u017eaj tijela<\/strong> \u2013 vrijednost pulsa pri lijeganju je ni\u017ea nego kod stajanja<\/li><li><strong>pu\u0161enje i kava<\/strong> \u2013 <a href=\"https:\/\/gymbeam.hr\/kofeini\" class=\"ek-link\">kofein<\/a> i nikotin utje\u010du na rad srca, ovo se odnosi tako\u0111er na \u010daj i sodu<\/li><li><strong>emocionalno stanje<\/strong> \u2013 tjeskoba i stres pove\u0107avaju 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\">Problemati\u010dan sr\u010dani ritam<\/h3>\n\n\n\n<p>Abnormalnim sr\u010danim ritmom smatra se&nbsp;<strong>nepravilan, prenizak<\/strong>, ali i&nbsp;<strong>previsok puls<\/strong>. Normalan puls odrasle osobe u stanju mirovanju iznosi&nbsp;<strong>od 60 do 100 otkucaja u minuti.<\/strong>&nbsp;Problem zapo\u010dinje ako je broj druga\u010diji.&nbsp;<span style=\"color: #ff6600;\">[11]<\/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>Nizak krvni tlak (bradikardija)<\/strong>&nbsp;\u2013 brzina otkucaja srca u mirovanju je prespora, to\u010dnije&nbsp;<strong>manja od 60 otkucaja. Iznimka su sporta\u0161i<\/strong>, njihov sporiji puls nije posljedica bolesti, ve\u0107 upravo suprotno, njihove kondicije.<\/li><li><strong>Visoki tlak (tahikardija)<\/strong>&nbsp;\u2013 postoje razli\u010diti tipovi te podrazumijeva&nbsp;<strong>preko 100 otkucaja u minuti.<\/strong><\/li><li><strong>Sr\u010dane aritmije<\/strong>&nbsp;\u2013 mogu ili&nbsp;<strong>ne moraju imati simptome.<\/strong>&nbsp;Me\u0111utim, mogu se manifestirati kao&nbsp;<strong>lupanje srca<\/strong>&nbsp;ili&nbsp;<strong>bol i tremor<\/strong>. Va\u017eno je da nisu prisutni svi od simptoma, ali svakako je bolje da o tome obavijestite svog lije\u010dnika.<\/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=\"Sportasi_i_otkucaji_srca\"><\/span>Sporta\u0161i i otkucaji srca<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to je ve\u0107 spomenuto,<strong>&nbsp;sporta\u0161i<\/strong>&nbsp;mogu imati&nbsp;<strong>ni\u017ee otkucaje srca<\/strong>&nbsp;u stanju<strong>&nbsp;mirovanja.<\/strong>&nbsp;To je zbog svakodnevnog treninga, prilikom kojeg ne treniraju samo mi\u0161i\u0107e, ve\u0107 i&nbsp;<strong>srce<\/strong>, zahvaljuju\u0107i kojem se mo\u017ee&nbsp;<strong>pumpati i vi\u0161e krvi<\/strong>. Me\u0111utim, sigurno vas zanima kako \u0107ete prepoznati da su otkucaji srca kod sporta\u0161a&nbsp;<strong>preniski<\/strong>&nbsp;ili opasno&nbsp;<strong>visoki.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niski puls kod sporta\u0161a \u010desto se smatra samo stanjem koje ima i&nbsp;<strong>druge simptome<\/strong>, poput&nbsp;<strong>slabosti, umora i vrtoglavice<\/strong>.&nbsp;<strong>Prekomjerni puls<\/strong>&nbsp;uzima se u obzir ako du\u017ee vrijeme vje\u017ebate&nbsp;<strong>intenzivnije nego na maksimalnoj frekvenciji srca<\/strong>. Ovo je opasno stanje i bolje ga je zaustaviti, na primjer, u slu\u010daju vrtoglavice.&nbsp;<span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imati&nbsp;<strong>pravilan puls<\/strong>&nbsp;nu\u017eno je ne samo u \u017eivotu da bi se&nbsp;<strong>odr\u017ealo zdravlje.<\/strong>&nbsp;Tako\u0111er ima smisla pratiti&nbsp;<strong>brzinu otkucaja srca<\/strong>&nbsp;tijekom vje\u017ebanja kako bi se sprije\u010dila&nbsp;<strong>pretreniranost i potencijalne ozljede<\/strong>, ali i postigao&nbsp;<strong>\u017eeljeni u\u010dinak treninga.<\/strong>&nbsp;Nadamo se da ste nau\u010dili sve va\u017ene stvari o&nbsp;<strong>prednostima kontrole brzine otkucaja srca, zonama otkucaja srca<\/strong>, ali i&nbsp;<strong>\u0161to utje\u010de na pravilan rad srca<\/strong>. \u017delite li da&nbsp;<strong>va\u0161i prijatelji saznaju<\/strong>&nbsp;vi\u0161e o pulsu i u\u010dinku njegove kontrole tijekom treninga? Slobodno&nbsp;<strong>podr\u017eite ovaj \u010dlanak dijeljenjem.<\/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>Brzina otkucaja srca pokazatelj je intenziteta va\u0161eg treninga, a pra\u0107enje broja otkucaja srca tijekom treninga ima nekoliko prednosti. Pro\u010ditajte o pulsevima, zonama otkucaja srca, razlozima za njihovu provjeru i ostalim zanimljivim informacijama.<\/p>\n","protected":false},"author":25,"featured_media":191533,"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":[132],"tags":[7478,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-294081","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-trening-hr","9":"tag-zdravlje-hr","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>Da li je zaista va\u017eno pratiti otkucaje srca tijekom treninga? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Puls ili otkucaji srca odra\u017eavaju intenzitet va\u0161eg treninga, a kakav bi puls trebao biti za odre\u0111ene sportove? 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