{"id":294538,"date":"2021-02-05T15:01:00","date_gmt":"2021-02-05T14:01:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=294538"},"modified":"2023-08-14T13:31:47","modified_gmt":"2023-08-14T11:31:47","slug":"czy-monitorowanie-tetna-podczas-treningu-jest-naprawde-wazne","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/czy-monitorowanie-tetna-podczas-treningu-jest-naprawde-wazne\/","title":{"rendered":"Czy monitorowanie t\u0119tna podczas treningu jest naprawd\u0119 wa\u017cne?"},"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.pl\/blog\/czy-monitorowanie-tetna-podczas-treningu-jest-naprawde-wazne\/#Co_to_jest_tetno\" title=\"Co to jest t\u0119tno?\">Co to jest t\u0119tno?<\/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.pl\/blog\/czy-monitorowanie-tetna-podczas-treningu-jest-naprawde-wazne\/#Puls_podczas_cwiczen_%E2%80%93_strefy_tetna\" title=\"Puls podczas \u0107wicze\u0144 \u2013 strefy t\u0119tna\">Puls podczas \u0107wicze\u0144 \u2013 strefy t\u0119tna<\/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.pl\/blog\/czy-monitorowanie-tetna-podczas-treningu-jest-naprawde-wazne\/#Co_wplywa_na_tetno\" title=\"Co wp\u0142ywa na t\u0119tno?\">Co wp\u0142ywa na t\u0119tno?<\/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.pl\/blog\/czy-monitorowanie-tetna-podczas-treningu-jest-naprawde-wazne\/#Sportowcy_i_tetno\" title=\"Sportowcy i t\u0119tno\">Sportowcy i t\u0119tno<\/a><\/li><\/ul><\/nav><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>W treningach, \u201c<\/strong><strong>hi-tech\u201c<\/strong>&nbsp;rozpowszechni\u0142a si\u0119 stosunkowo niedawno i umo\u017cliwia kontrolowanie swojego<strong>&nbsp;swojego t\u0119tna, spalonych kalorii<\/strong>&nbsp;i szereg innych warto\u015bci. Powstaje pytanie, czy monitorowanie t\u0119tna podczas treningu jest konieczne, interesuj\u0105ce czy zupe\u0142nie nieistotne. Zapoznaj si\u0119 z podstawowymi informacjami zawartymi w artykule na temat&nbsp;<strong>t\u0119tna<\/strong>&nbsp;i jego<strong>&nbsp;znaczenia podczas \u0107wicze\u0144.<\/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_to_jest_tetno\"><\/span>Co to jest t\u0119tno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>T\u0119tno okre\u015bla w zasadzie<strong>&nbsp;cz\u0119stotliwo\u015b\u0107 pracy serca.<\/strong>&nbsp;Opr\u00f3cz poj\u0119cia \u201et\u0119tno\u201d u\u017cywa si\u0119 r\u00f3wnie\u017c terminu&nbsp;<strong>puls<\/strong>, ale oba terminy wyra\u017caj\u0105<strong>&nbsp;liczb\u0119 uderze\u0144 serca na minut\u0119.<\/strong>&nbsp;Jego tempo zmienia si\u0119 w zale\u017cno\u015bci od tego, czy siedzimy przed telewizorem, czy biegniemy na bie\u017cni. Im wi\u0119ksza intensywno\u015b\u0107 aktywno\u015bci, tym wy\u017csza cz\u0119stotliwo\u015b\u0107.&nbsp;<span style=\"color: #ff6600;\"><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>Mo\u017cesz \u0142atwo zmierzy\u0107 t\u0119tno, umieszczaj\u0105c&nbsp;<strong>palec wskazuj\u0105cy i \u015brodkowy na szyi.<\/strong>&nbsp;Dok\u0142adniej z boku szyi, aby poczu\u0107<strong>&nbsp;puls tchawicy.<\/strong>&nbsp;Chcesz drugiego wariantu? Innym sposobem jest pomiar na&nbsp;<strong>nadgarstku.<\/strong>&nbsp;Znowu trzeba przy\u0142o\u017cy\u0107 palec, ale tym razem mi\u0119dzy<strong>&nbsp;ko\u015bci\u0105 i \u015bci\u0119gnem na nadgarstku w kierunku kciuka.<\/strong>&nbsp;Czujesz swoje t\u0119tno? W tym momencie sp\u00f3jrz na sw\u00f3j zegarek i policz liczb\u0119 uderze\u0144 w ci\u0105gu 15 sekund. Pomn\u00f3\u017c wynik przez cztery i masz t\u0119tno na minut\u0119.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<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=\"t\u0119tno i sporty lub \u0107wiczenia fizyczne\" class=\"wp-image-189482\" width=\"843\" height=\"562\" title=\"t\u0119tno\" 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>\n<\/div>\n\n\n<p>Aby oceni\u0107 intensywno\u015b\u0107 treningu w odniesieniu do t\u0119tna, powinni\u015bmy zacz\u0105\u0107 od warto\u015bci, kt\u00f3ra b\u0119dzie nam potrzebna w pierwszej kolejno\u015bci. Nazywa si\u0119 ona&nbsp;<strong>t\u0119tnem maksymalnym<\/strong>&nbsp;i odnosi si\u0119 do&nbsp;<strong>najwy\u017cszego t\u0119tna<\/strong>, jakie twoje<strong>&nbsp;serce mo\u017ce osi\u0105gn\u0105\u0107<\/strong>&nbsp;w ci\u0105gu minuty. Mo\u017cesz obliczy\u0107 swoje<strong>&nbsp;maksymalne t\u0119tno<\/strong>&nbsp;u\u017cywaj\u0105c prostego wzoru matematycznego&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 tw\u00f3j wiek) = maksymalne t\u0119tno<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Opr\u00f3cz tego wzoru, mo\u017cesz r\u00f3wnie\u017c skorzysta\u0107 z wariantu do obliczenia&nbsp;<strong>przybli\u017conego maksymalnego t\u0119tna<\/strong>&nbsp;poprzez proste&nbsp;<strong>odj\u0119cie<\/strong>&nbsp;<strong>swojego wieku od 220 lat.<\/strong>&nbsp;Jak mo\u017cesz si\u0119 teraz poprawnie domy\u015bla\u0107, warto\u015b\u0107 t\u0119tna<strong>&nbsp;zmienia si\u0119 w ci\u0105gu \u017cycia,<\/strong>&nbsp;a dok\u0142adniej spada. Je\u015bli jeste\u015b zainteresowany tym, jaka b\u0119dzie twoja cz\u0119stotliwo\u015b\u0107 po 5, 10 lub 20 latach, por\u00f3wnaj sw\u00f3j obecny stan ze stanem w ewentualnej przysz\u0142o\u015bci w tabeli&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\">WIEK<\/th><th class=\"has-text-align-center\" data-align=\"center\">T\u0118TNO 50 \u2013 85%<\/th><th class=\"has-text-align-center\" data-align=\"center\">MAKSYMALNE T\u0118TNO \u2013 100%<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">20 lat<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 \u2013 170 BPM (uderze\u0144 na minut\u0119)<\/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 lat<\/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 lat<\/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 lat<\/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 lat<\/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 lat<\/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 lat<\/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 lat<\/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 lat<\/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 lat<\/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_podczas_cwiczen_%E2%80%93_strefy_tetna\"><\/span>Puls podczas \u0107wicze\u0144 \u2013 strefy t\u0119tna<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak ju\u017c wspomnieli\u015bmy, im wi\u0119ksza intensywno\u015b\u0107 treningu, tym wi\u0119ksza liczba uderze\u0144 serca. Na podstawie twojego pulsu mo\u017cesz wywnioskowa\u0107, jak bardzo wymagaj\u0105ca jest twoja aktywno\u015b\u0107. Istnieje<strong>&nbsp;5 r\u00f3\u017cnych stref<\/strong>, kt\u00f3re wyra\u017caj\u0105<strong>&nbsp;poziom aktywno\u015bci serca<\/strong>&nbsp;jako procent&nbsp;<strong>maksymalnej cz\u0119stotliwo\u015bci serca (MSF).<\/strong>&nbsp;S\u0105 to&nbsp;<span class=\"tadv-color\" 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\">\n<li><strong>strefa \u2013 \u201eBardzo lekka\u201d \u2013 50 \u2013 60%&nbsp;<\/strong>MSF<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>aktywno\u015b\u0107 o&nbsp;<strong>najni\u017cszej<\/strong>&nbsp;<strong>intensywno\u015bci<\/strong>, kt\u00f3ra nadaje si\u0119 do&nbsp;<strong>regeneracji<\/strong><\/li>\n\n\n\n<li>\u015bwietnie nadaje si\u0119 na&nbsp;<strong>rozgrzewk\u0119<\/strong>&nbsp;i<strong>&nbsp;sch\u0142adzanie<\/strong>&nbsp;<strong>po treningu<\/strong><\/li>\n\n\n\n<li>pozostanie na tym poziomie nie powinno by\u0107 dla ciebie problemem przez&nbsp;<strong>kilka godzin<\/strong><\/li>\n<\/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\">\n<li><strong>strefa \u2013 \u201elekka\u201d \u2013 60 \u2013 70%<\/strong>&nbsp;MSF<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>jest przeznaczona do biegania<strong>&nbsp;w zakresie 90 minut<\/strong><\/li>\n\n\n\n<li>mo\u017cliwe jest prowadzenie<strong>&nbsp;normalnej rozmowy<\/strong>&nbsp;w tej strefie<\/li>\n\n\n\n<li>wspiera zdolno\u015b\u0107 organizmu do wykorzystywania&nbsp;<strong>t\u0142uszczu jako \u017ar\u00f3d\u0142a energii<\/strong><\/li>\n\n\n\n<li>jest to tempo, w jakim np. biegn\u0105&nbsp;<strong>marato\u0144czycy<\/strong><\/li>\n\n\n\n<li>biegacze d\u0142ugodystansowi&nbsp;<strong>(p\u00f3\u0142maraton i d\u0142u\u017cej)<\/strong>&nbsp;powinni przebywa\u0107 w tej strefie przez ok.&nbsp;<strong>80% ca\u0142kowitego czasu biegu<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<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=\"strefy t\u0119tna\" class=\"wp-image-191516\" width=\"843\" height=\"784\" title=\"strefy t\u0119tna\" 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>\n<\/div>\n\n\n<ol class=\"wp-block-list\" start=\"3\">\n<li><strong>strefa \u2013 \u201cumiarkowana\u201d \u2013 70 \u2013 80%<\/strong>&nbsp;MSF<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mo\u017cesz w niej przebywa\u0107 przez oko\u0142o&nbsp;<strong>30 minut<\/strong><\/li>\n\n\n\n<li>jest okre\u015blana jako<strong>&nbsp;strefa tlenowa<\/strong><\/li>\n\n\n\n<li>jest odpowiednia do<strong>&nbsp;poprawy kr\u0105\u017cenia krwi<\/strong>&nbsp;w szkieletowych&nbsp;<strong>w mi\u0119\u015bniach i sercu<\/strong><\/li>\n\n\n\n<li>\u015bwietnie nadaje si\u0119 do&nbsp;<strong>poprawy wydolno\u015bci tlenowej i wytrzyma\u0142o\u015bci<\/strong><\/li>\n\n\n\n<li><strong>Tlen<\/strong>&nbsp;jest wykorzystywany jako<strong>&nbsp;energia dla kom\u00f3rek<\/strong><\/li>\n\n\n\n<li><strong>kwas mlekowy<\/strong>&nbsp;zaczyna<strong>&nbsp;gromadzi\u0107 si\u0119&nbsp;<\/strong>w krwiobiegu<\/li>\n<\/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\">\n<li><strong>strefa \u2013 \u201cintensywna\u201d&nbsp;\u2013 80 \u2013 90%<\/strong>&nbsp;MSF<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>powiniene\u015b zosta\u0107 w niej przez oko\u0142o&nbsp;<strong>10 minut<\/strong><\/li>\n\n\n\n<li>uruchamia&nbsp;<strong>kombinacj\u0119 metabolizmu tlenowego i beztlenowego<\/strong><\/li>\n\n\n\n<li><strong>powy\u017cej 84%&nbsp;<\/strong>MSF organizm ulega&nbsp;<strong>metabolizmowi beztlenowemu<\/strong><\/li>\n\n\n\n<li>doskonale nadaje si\u0119 do&nbsp;<strong>podnoszenia poziomu kwasu mlekowego i wydajno\u015bci<\/strong><\/li>\n\n\n\n<li>wspomaga zarz\u0105dzanie&nbsp;<strong>wy\u017cszymi poziomami kwasu mlekowego we krwi<\/strong><\/li>\n\n\n\n<li>wspiera zdolno\u015b\u0107 organizmu do wykorzystywania&nbsp;<strong>w\u0119glowodan\u00f3w jako \u017ar\u00f3d\u0142a energii<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<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=\"maksymalne t\u0119tno\" class=\"wp-image-191502\" width=\"843\" height=\"562\" title=\"maksymalne t\u0119tno\" 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>\n<\/div>\n\n\n<ol class=\"wp-block-list\" start=\"5\">\n<li><strong>strefa \u2013 \u201ebardzo intensywna\u201d 90% \u2013 100%<\/strong>&nbsp;MSF<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>najwy\u017csza i&nbsp;<strong>maksymalna intensywno\u015b\u0107 treningu<\/strong><\/li>\n\n\n\n<li>mo\u017cesz w niej przebywa\u0107<strong>&nbsp;maksymalnie 2 minut<\/strong>&nbsp;(wed\u0142ug innego \u017ar\u00f3d\u0142a przez 5 minut)<\/li>\n<\/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\">Dlaczego wa\u017cne jest, aby zna\u0107 swoje t\u0119tno podczas \u0107wicze\u0144?<\/h3>\n\n\n\n<p>\u0106wiczysz, ale czasami czujesz, \u017ce twoje&nbsp;<strong>t\u0119tno jest zbyt wysokie<\/strong>&nbsp;lub martwisz si\u0119, \u017ce twoje<strong>&nbsp;t\u0119tno jest zbyt niskie?<\/strong>&nbsp;To w\u0142a\u015bnie<strong>&nbsp;t\u0119tno<\/strong>&nbsp;mo\u017ce by\u0107<strong>&nbsp;wska\u017anikiem poziomu aktywno\u015bci.<\/strong>&nbsp;Jednak wszystko zale\u017cy od rwoich cel\u00f3w i rodzaju treningu. Przyk\u0142adem jest r\u00f3\u017cnica pomi\u0119dzy&nbsp;<strong>5-kilometrowym treningiem a maratonem.<\/strong>&nbsp;W przypadku d\u0142ugiego dystansu, np. biegu marato\u0144skiego, wa\u017cne jest utrzymanie sta\u0142ego tempa na d\u0142ugich kilometrach. Biegacze powinni przebywa\u0107 w&nbsp;<strong>strefach 1 i 2 przez znaczn\u0105 cz\u0119\u015b\u0107<\/strong>&nbsp;(o\u0142o po\u0142owy) treningu podczas tego typu \u0107wicze\u0144. Dla biegaczy z treningiem skupionym na&nbsp;<strong>5 kilometrach,<\/strong>&nbsp;korzystne jest cz\u0119stsze doskonalenie&nbsp;<strong>biegu do 3 i 4 strefy.<\/strong>&nbsp;Nale\u017cy zauwa\u017cy\u0107, \u017ce intensywno\u015b\u0107 biegu dla biegaczy marato\u0144skich jest mniejsza ni\u017c w przypadku biegu na ni\u017cszych dystansach.&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>Je\u015bli trenujesz dla post\u0119pu, powiniene\u015b by\u0107 zainteresowany ilo\u015bci\u0105 uderze\u0144 serca na minut\u0119, poniewa\u017c dzi\u0119ki temu&nbsp;<strong>zauwa\u017cysz popraw\u0119<\/strong>. Wyszkoleni&nbsp;<strong>sportowcy<\/strong>&nbsp;maj\u0105&nbsp;<strong>\u201espoczynkowy\u201d puls oko\u0142o 40 uderze\u0144 na minut\u0119.<\/strong>&nbsp;Je\u015bli zaczynasz trening i chcesz pozna\u0107 swoj\u0105 osobist\u0105 popraw\u0119, spr\u00f3buj r\u00f3wnie\u017c zapisa\u0107 swoje t\u0119tno w spoczynku. \u0106wiczenia&nbsp;<strong>wzmocni\u0105<\/strong>&nbsp;twoje&nbsp;<strong>serce i p\u0142uca,<\/strong>&nbsp;ale co najwa\u017cniejsze, liczba uderze\u0144 serca zacznie si\u0119&nbsp;<strong>zmniejsza\u0107.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[10]&nbsp;<\/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 jest r\u00f3wnie\u017c przydatna do tego, aby&nbsp;<strong>zapobiec przetrenowaniu.<\/strong>&nbsp;Dzi\u0119ki temu nie przekroczysz&nbsp;<strong>\u201elimitu\u201d<\/strong>&nbsp;przez trening, co pozwoli ci&nbsp;<strong>unikn\u0105\u0107 emocjonalnego zm\u0119czenia<\/strong>, a tak\u017ce<strong>&nbsp;ewentualnych uraz\u00f3w.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<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 w zale\u017cno\u015bci od t\u0119tna\" class=\"wp-image-191489\" width=\"843\" height=\"563\" title=\"trening w zale\u017cno\u015bci od t\u0119tna\" 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>\n<\/div>\n\n\n<p>Znajomo\u015b\u0107 pulsu nie jest warunkiem podczas treningu. Ma ona jednak kilka zalet. Je\u015bli biegasz regularnie i dodajesz \u201edzienn\u0105 liczb\u0119 krok\u00f3w\u201d, nie musisz dok\u0142adnie mierzy\u0107 swojego t\u0119tna. Je\u015bli masz cele sportowe i jeste\u015b zainteresowany kontrolowaniem poprawy wydajno\u015bci, zdecydowanie zalecamy pomiar t\u0119tna. Jak ju\u017c wspomnieli\u015bmy, znajomo\u015b\u0107 twojego t\u0119tna zapobiegnie r\u00f3wnie\u017c kontuzjom i przetrenowaniu. Na koniec upewnij si\u0119, \u017ce nie znajdujesz si\u0119 \u201epod\u201d stref\u0105 tlenow\u0105.<\/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_wplywa_na_tetno\"><\/span>Co wp\u0142ywa na t\u0119tno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak ju\u017c wspomnieli\u015bmy, t\u0119tno doros\u0142ego cz\u0142owieka w spoczynku wynosi&nbsp;<strong>60-100 uderze\u0144 na minut\u0119.<\/strong>&nbsp;Opr\u00f3cz wieku, na t\u0119tno wp\u0142ywa kilka&nbsp;<strong>czynnik\u00f3w,<\/strong>&nbsp;w tym<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[3] [4]<\/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\">\n<li><strong>kondycja fizyczna i aktywno\u015b\u0107<\/strong><\/li>\n\n\n\n<li><strong>stan zdrowia<\/strong>&nbsp;\u2013 choroby sercowo-naczyniowe, cukrzyca i wysoki poziom cholesterolu<\/li>\n\n\n\n<li><strong>leki<\/strong><\/li>\n\n\n\n<li><strong>masa cia\u0142a<\/strong>&nbsp;\u2013 osoby oty\u0142e maj\u0105 tendencj\u0119 do wy\u017cszego t\u0119tna<\/li>\n\n\n\n<li><strong>pozycja cia\u0142a<\/strong>&nbsp;\u2013 warto\u015b\u0107 pulsu podczas le\u017cenia jest ni\u017csza ni\u017c podczas stania<\/li>\n\n\n\n<li><strong>palenie papieros\u00f3w i kawa \u2013<\/strong> <a href=\"https:\/\/gymbeam.pl\/kofeina\" class=\"ek-link\">kofeina<\/a> i nikotyna wp\u0142ywaj\u0105 na prac\u0119 serca, dotyczy to r\u00f3wnie\u017c herbaty i sody<\/li>\n\n\n\n<li><strong>stan emocjonalny \u2013<\/strong>&nbsp;l\u0119k i stres zwi\u0119kszaj\u0105 puls<\/li>\n<\/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\">Problem z rytmem serca<\/h3>\n\n\n\n<p>Nieprawid\u0142owy rytm serca jest uwa\u017cany za&nbsp;<strong>nieregularny, zbyt niski,&nbsp;<\/strong>ale r\u00f3wnie\u017c&nbsp;<strong>zbyt wysoki.<\/strong>&nbsp;Normalny puls dla osoby doros\u0142ej w stanie spoczynku wynosi&nbsp;<strong>od 60 do 100 uderze\u0144 na minut\u0119.<\/strong>&nbsp;Problem zaczyna si\u0119, gdy liczba ta jest inna.&nbsp;<span class=\"tadv-color\" 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\">\n<li><strong>Niskie ci\u015bnienie krwi (bradykardia)&nbsp;<\/strong>\u2013 t\u0119tno w spoczynku jest zbyt wolne, dok\u0142adniej wynosi&nbsp;<strong>mniej ni\u017c 60 uderze\u0144.<\/strong>&nbsp;<strong>Wyj\u0105tek stanowi\u0105 sportowcy,<\/strong>&nbsp;ich wolniejsze t\u0119tno nie jest wynikiem choroby, ale wr\u0119cz przeciwnie, ich kondycji.<\/li>\n\n\n\n<li><strong>Wysokie ci\u015bnienie (tachykardia)<\/strong>&nbsp;\u2013 ma kilka typ\u00f3w i reprezentuje&nbsp;<strong>ponad 100 uderze\u0144 na minut\u0119.<\/strong><\/li>\n\n\n\n<li><strong>Arytmie serca<\/strong>&nbsp;\u2013 mog\u0105 mie\u0107 objawy lub&nbsp;<strong>nie ich nie mie\u0107.<\/strong>&nbsp;Mog\u0105 one jednak objawia\u0107 si\u0119&nbsp;<strong>palpitacjami<\/strong>&nbsp;lub<strong>&nbsp;b\u00f3lem i drgawkami.<\/strong>&nbsp;Wa\u017cne jest to, \u017ce nie wszystkie z nich s\u0105 gro\u017ane, ale zdecydowanie lepiej jest powiedzie\u0107 o nich lekarzowi.<\/li>\n<\/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=\"Sportowcy_i_tetno\"><\/span>Sportowcy i t\u0119tno<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak ju\u017c wspomniano,&nbsp;<strong>sportowcy<\/strong>&nbsp;mog\u0105 mie\u0107&nbsp;<strong>ni\u017csze t\u0119tno w spoczynku.<\/strong>&nbsp;Wynika to z treningu, poniewa\u017c nie tylko trenuj\u0105 mi\u0119\u015bnie, ale tak\u017ce&nbsp;<strong>serce,<\/strong>&nbsp;dzi\u0119ki czemu mo\u017ce&nbsp;<strong>pompowa\u0107 wi\u0119cej krwi.<\/strong>&nbsp;Na pewno jednak interesuje ci\u0119, jak rozpozna\u0107, \u017ce t\u0119tno sportowca jest&nbsp;<strong>zbyt niskie<\/strong>&nbsp;lub niebezpiecznie&nbsp;<strong>wysokie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niskie t\u0119tno u sportowc\u00f3w jest cz\u0119sto uwa\u017cany za stan, kt\u00f3ry ma tylko&nbsp;<strong>inne objawy<\/strong>, takie jak&nbsp;<strong>os\u0142abienie, zm\u0119czenie i zawroty g\u0142owy. Zbyt wysokie t\u0119tno<\/strong>&nbsp;jest brane pod uwag\u0119, je\u015bli \u0107wiczysz&nbsp;<strong>intensywniej ni\u017c przy maksymalnej cz\u0119stotliwo\u015bci pracy serca&nbsp;<\/strong>przez d\u0142u\u017cszy czas. Jest to stan niebezpieczny i lepiej jest go powstrzyma\u0107, na przyk\u0142ad w przypadku zawrot\u00f3w g\u0142owy. <span style=\"color: #ff6600;\"><span class=\"tadv-color\">[12]<\/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>Posiadanie&nbsp;<strong>odpowiedniego pulsu<\/strong>&nbsp;jest konieczne nie tylko w \u017cyciu<strong>&nbsp;dla zachowania zdrowia.<\/strong>&nbsp;Sensowne jest tak\u017ce monitorowanie<strong>&nbsp;t\u0119tna<\/strong>&nbsp;podczas \u0107wicze\u0144, aby zapobiec<strong>&nbsp;przetrenowaniu i kontuzjom,<\/strong>&nbsp;ale tak\u017ce aby osi\u0105gn\u0105\u0107&nbsp;<strong>po\u017c\u0105dany efekt treningu.<\/strong>&nbsp;Mamy nadziej\u0119, \u017ce dowiedzia\u0142e\u015b si\u0119 wszystkich wa\u017cnych rzeczy na temat<strong>&nbsp;korzy\u015bci p\u0142yn\u0105cych z kontroli t\u0119tna, stref t\u0119tna,<\/strong>&nbsp;a tak\u017ce tego,&nbsp;<strong>co wp\u0142ywa na prawid\u0142owe t\u0119tno.<\/strong>&nbsp;Chcesz, aby&nbsp;<strong>twoi znajomi dowiedzieli si\u0119<\/strong>&nbsp;o pulsie i efekcie jego kontroli podczas treningu? Zach\u0119camy do&nbsp;<strong>wsparcia tego artyku\u0142u poprzez jego udost\u0119pnienie.<\/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>Szybko\u015b\u0107 bicia serca jest wska\u017anikiem intensywno\u015bci treningu, a znajomo\u015b\u0107 t\u0119tna podczas treningu ma wiele zalet. Przeczytaj o pulsach, strefach t\u0119tna, powodach ich sprawdzania i inne ciekawe informacje.<\/p>\n","protected":false},"author":25,"featured_media":191539,"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":[125],"tags":[7483,7627],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-294538","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cwiczenia-i-treningi","8":"tag-trening-pl","9":"tag-zdrowie","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>Czy monitorowanie t\u0119tna podczas treningu jest naprawd\u0119 wa\u017cne? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Puls lub t\u0119tno odzwierciedla intensywno\u015b\u0107 twojego treningu, ale jakie powinno by\u0107 w przypadku konkretnych sport\u00f3w? 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