{"id":294787,"date":"2020-11-10T11:12:00","date_gmt":"2020-11-10T10:12:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=294787"},"modified":"2022-09-22T15:11:35","modified_gmt":"2022-09-22T13:11:35","slug":"este-cu-adevarat-important-sa-va-monitorizati-ritmul-cardiac-in-timpul-antrenamentului","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/este-cu-adevarat-important-sa-va-monitorizati-ritmul-cardiac-in-timpul-antrenamentului\/","title":{"rendered":"Este cu adev\u0103rat important s\u0103 v\u0103 monitoriza\u021bi ritmul cardiac \u00een timpul antrenamentului?"},"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.ro\/blog\/este-cu-adevarat-important-sa-va-monitorizati-ritmul-cardiac-in-timpul-antrenamentului\/#Ce_este_ritmul_cardiac\" title=\"Ce este ritmul cardiac?\">Ce este ritmul cardiac?<\/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.ro\/blog\/este-cu-adevarat-important-sa-va-monitorizati-ritmul-cardiac-in-timpul-antrenamentului\/#Pulsul_in_timpul_antrenamentului_%E2%80%93_zonele_ritmului_cardiac\" title=\"Pulsul \u00een timpul antrenamentului \u2013 zonele ritmului cardiac\">Pulsul \u00een timpul antrenamentului \u2013 zonele ritmului cardiac<\/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.ro\/blog\/este-cu-adevarat-important-sa-va-monitorizati-ritmul-cardiac-in-timpul-antrenamentului\/#Ce_influenteaza_ritmul_cardiac\" title=\"Ce influen\u021beaz\u0103 ritmul cardiac?\">Ce influen\u021beaz\u0103 ritmul cardiac?<\/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.ro\/blog\/este-cu-adevarat-important-sa-va-monitorizati-ritmul-cardiac-in-timpul-antrenamentului\/#Sportivii_si_ritmul_cardiac\" title=\"Sportivii \u0219i ritmul cardiac\">Sportivii \u0219i ritmul cardiac<\/a><\/li><\/ul><\/nav><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen ultima vreme s-a r\u0103sp\u00e2ndit termenul de&nbsp;<strong>\u201ehi-tech\u201d<\/strong>&nbsp;<strong>\u00een domeniu fitness,&nbsp;<\/strong>\u0219i este un termen prin care oamenii \u00ee\u0219i controleaz\u0103&nbsp;<strong>ritmul cardiac, num\u0103rul de calorii arse<\/strong>, dar \u0219i multe alte valori. \u00centrebarea este dac\u0103 monitorizarea ritmului cardiac \u00een timpul antrenamentului este necesar\u0103 sau complet irelevant\u0103. Afla\u021bi toate detaliile esen\u021biale din articolul nostru despre&nbsp;<strong>ritmul cardiac<\/strong>&nbsp;\u0219i care este&nbsp;<strong>importan\u021ba sa \u00een timpul antrenamentului.<\/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=\"Ce_este_ritmul_cardiac\"><\/span>Ce este ritmul cardiac?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ritmul cardiac reprezint\u0103&nbsp;<strong>frecven\u021ba b\u0103t\u0103ilor inimii<\/strong>. Pe l\u00e2ng\u0103 termenul de ritm cardiac, se folose\u0219te \u0219i termenul de&nbsp;<strong>puls<\/strong>, \u00eens\u0103 ambii termeni exprim\u0103&nbsp;<strong>num\u0103rul b\u0103t\u0103ilor inimii pe minut<\/strong>. Ritmul acesteia se schimb\u0103 \u00een func\u021bie de situa\u021bie: fie sta\u021bi \u00een fa\u021ba televizorului, fie alerga\u021bi pe banda de alergare. Cu c\u00e2t este mai mare intensitatea activit\u0103\u021bii, cu at\u00e2t este mai mare valoarea frecven\u021bei.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 pute\u021bi m\u0103sura cu u\u0219urin\u021b\u0103 ritmul cardiac a\u0219ez\u00e2nd&nbsp;<strong>degetul ar\u0103t\u0103tor \u0219i mijlociu pe g\u00e2t<\/strong>, mai exact pe partea lateral\u0103 a g\u00e2tului, pentru a sim\u021bi&nbsp;<strong>pulsul traheei<\/strong>. Dori\u021bi \u0219i o a doua variant\u0103? O alt\u0103 op\u021biune este s\u0103 o m\u0103sura\u021bi pe&nbsp;<strong>\u00eencheietura<\/strong>&nbsp;m\u00e2inii. Din nou, trebuie s\u0103 folosi\u021bi degetul, dar de data aceasta&nbsp;<strong>\u00eentre os \u0219i tendonul de pe \u00eencheietura m\u00e2inii spre degetul mare<\/strong>. A\u021bi sim\u021bit pulsul? \u00cen acest moment, uita\u021bi-v\u0103 la ceas \u0219i num\u0103ra\u021bi b\u0103t\u0103ile \u00eentr-un interval de 15 secunde. \u00cenmul\u021bi\u021bi rezultatul cu patru \u0219i rezult\u0103 frecven\u021ba cardiac\u0103 pe minut.&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=\"ritmul cardiac\" class=\"wp-image-189482\" width=\"843\" height=\"562\" title=\"ritmul cardiac\" 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>Pentru a putea evalua intensitatea antrenamentului, \u00een ceea ce prive\u0219te ritmul cardiac, ar trebui s\u0103 \u00eencepe\u021bi cu valoarea de care ve\u021bi avea nevoie mai \u00eent\u00e2i. Aceasta se nume\u0219te&nbsp;<strong>frecven\u021b\u0103 cardiac\u0103 maxim\u0103<\/strong>&nbsp;\u0219i se refer\u0103 la&nbsp;<strong>cea mai mare frecven\u021b\u0103<\/strong>&nbsp;pe care&nbsp;<strong>o poate atinge inima<\/strong>&nbsp;\u00eentr-un minut. Pute\u021bi calcula&nbsp;<strong>ritmul cardiac maxim<\/strong>&nbsp;folosind o formul\u0103 matematic\u0103 simpl\u0103&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\u00e2rsta ta) = ritmul cardiac maxim<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus fa\u021b\u0103 de aceast\u0103 formul\u0103, mai exist\u0103 \u0219i alt\u0103&nbsp;variant\u0103 pentru a calcula&nbsp;<strong>ritmul cardiac maxim,<\/strong>&nbsp;<strong>sc\u0103z\u00e2ndu pur \u0219i simplu v\u00e2rsta din 220<\/strong>. Dup\u0103 cum v\u0103 pute\u021bi da seama, valoarea ratei&nbsp;<strong>se schimb\u0103 \u00een timpul vie\u021bii<\/strong>, mai exact scade. Dac\u0103 v\u0103 intereseaz\u0103 aceast\u0103 frecven\u021b\u0103 dup\u0103 5, 10 sau 20 de ani, compara\u021bi starea actual\u0103 cu viitorul posibil din tabel&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\">V\u00c2RSTA<\/th><th class=\"has-text-align-center\" data-align=\"center\">RITM CARDIAC 50 \u2013 85%<\/th><th class=\"has-text-align-center\" data-align=\"center\">RITM CARDIAC MAXIM \u2013 100%<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">20 de ani<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 \u2013 170 BPM (b\u0103t\u0103i pe minut)<\/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 de ani<\/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 de ani<\/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 de ani<\/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 de ani<\/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 de ani<\/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 de ani<\/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 de ani<\/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 de ani<\/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 de ani<\/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=\"Pulsul_in_timpul_antrenamentului_%E2%80%93_zonele_ritmului_cardiac\"><\/span>Pulsul \u00een timpul antrenamentului \u2013 zonele ritmului cardiac<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum am men\u021bionat deja, cu c\u00e2t este mai mare intensitatea antrenamentului, cu at\u00e2t este mai mare \u0219i num\u0103rul b\u0103t\u0103ilor inimii. Pe baza pulsului, pute\u021bi deduce c\u00e2t de solicitant\u0103 este activitatea voastr\u0103. Exist\u0103&nbsp;<strong>5 zone diferite<\/strong>&nbsp;care exprim\u0103&nbsp;<strong>nivelul activit\u0103\u021bii cardiace<\/strong>&nbsp;ca procent din&nbsp;<strong>frecven\u021ba cardiac\u0103 maxim\u0103 (MSF).<\/strong>&nbsp;Acestea sunt cele 5 zone&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\"><li><strong>zona- \u201eFoarte u\u0219oar\u0103\u201d \u2013 50 \u2013 60%&nbsp;<\/strong>MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>activitatea cu&nbsp;<strong>cea mai sc\u0103zut\u0103 intensitate<\/strong>&nbsp;potrivit\u0103 pentru&nbsp;<strong>regenerare<\/strong><\/li><li>este minunat\u0103 pentru partea de&nbsp;<strong>\u00eenc\u0103lzire<\/strong>&nbsp;\u0219i&nbsp;<strong>relaxare<\/strong>&nbsp;a&nbsp;<strong>antrenamentului<\/strong><\/li><li>nu ar trebui s\u0103 fie o problem\u0103 pentru voi s\u0103 r\u0103m\u00e2ne\u021bi la acest nivel timp de&nbsp;<strong>c\u00e2teva ore<\/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 \u201eu\u0219oar\u0103\u201d \u2013 60 \u2013 70%<\/strong>&nbsp;MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>pentru alergare&nbsp;<strong>de 90 de minute<\/strong><\/li><li>este posibil s\u0103 ave\u021bi o&nbsp;<strong>conversa\u021bie normal\u0103<\/strong>&nbsp;\u00een timpul acestei zone<\/li><li>sus\u021bine abilitatea organismului de a utiliza&nbsp;<strong>gr\u0103simea ca surs\u0103 de energie<\/strong><\/li><li>este ritmul la care alearg\u0103, spre exemplu,&nbsp;<strong>atle\u021bii de la maraton<\/strong><\/li><li>atle\u021bii care alearg\u0103 pe o distan\u021b\u0103 lung\u0103 (<strong>jum\u0103tate de maraton sau mai mult<\/strong>) ar trebui s\u0103 r\u0103m\u00e2n\u0103 \u00een aceast\u0103 zon\u0103 aproximativ 80% din timpul total de alergare<\/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=\"zonele ritmului cardiac\" class=\"wp-image-191516\" width=\"843\" height=\"784\" title=\"zonele ritmului cardiac\" 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 \u201cmedie\u201d \u2013 70 \u2013 80%<\/strong>&nbsp;MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>pute\u021bi r\u0103m\u00e2ne \u00een aceast\u0103 zon\u0103 timp de aproximativ&nbsp;<strong>30 de minute<\/strong><\/li><li>este considerat\u0103&nbsp;<strong>zona aerobic\u0103<\/strong><\/li><li>este potrivit\u0103 pentru&nbsp;<strong>\u00eembun\u0103t\u0103\u021birea circula\u021biei s\u00e2ngelui<\/strong>&nbsp;\u00een&nbsp;<strong>mu\u0219chii scheletici \u0219i inim\u0103<\/strong><\/li><li>este excelent\u0103 pentru&nbsp;<strong>\u00eembun\u0103t\u0103\u021birea capacit\u0103\u021bii aerobe \u0219i a rezisten\u021bei<\/strong><\/li><li><strong>oxigenul<\/strong>&nbsp;este folosit ca<strong>&nbsp;energie pentru celule<\/strong><\/li><li><strong>acidul lactic&nbsp;<\/strong>\u00eencepe s\u0103 se&nbsp;<strong>acumulez&nbsp;<\/strong>\u00een fluxul sanguin<\/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 \u201cdificil\u0103\u201d \u2013 80 \u2013 90%<\/strong>&nbsp;MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>ar trebui s\u0103 pute\u021bi sta \u00een aceast\u0103 zon\u0103 timp de aproximativ&nbsp;<strong>10 minute<\/strong><\/li><li>folose\u0219te<strong>&nbsp;o combina\u021bie de metabolism aerob \u0219i anaerob<\/strong><\/li><li><strong>peste 84%<\/strong>&nbsp;din MSF, organismul are parte de un&nbsp;<strong>metabolism anaerob<\/strong><\/li><li>este excelent\u0103 pentru&nbsp;<strong>cre\u0219terea pragului de rezisten\u021b\u0103 la acidul lactic \u0219i a performan\u021bei<\/strong><\/li><li>contribuie la gestionarea&nbsp;<strong>nivelurilor mai mari de acid lactic din s\u00e2nge<\/strong><\/li><li>sus\u021bine capacitatea organismului de a folosi&nbsp;<strong>carbohidra\u021bii ca surs\u0103 de 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=\"zonele ritmului cardiac\" class=\"wp-image-191502\" width=\"843\" height=\"562\" title=\"zonele ritmului cardiac\" 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 \u201efoarte dificil\u0103\u201d 90% \u2013 100%<\/strong>&nbsp;MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>intensitatea maxim\u0103 de antrenament<\/strong><\/li><li>pute\u021bi r\u0103m\u00e2ne \u00een aceast\u0103 zon\u0103 timp de&nbsp;<strong>maxim 2 minute<\/strong>&nbsp;(conform unei alte surse, timp de 5 minute)<\/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\">De ce este important s\u0103 v\u0103 cunoa\u0219te\u021bi ritmul cardiac \u00een timpul antrenamentului?<\/h3>\n\n\n\n<p>Face\u021bi mi\u0219care, dar uneori sim\u021bi\u021bi c\u0103&nbsp;<strong>pulsul este prea mare<\/strong>&nbsp;sau, dimpotriv\u0103, v\u0103 face\u021bi griji c\u0103 este&nbsp;<strong>prea sc\u0103zut?<\/strong>&nbsp;Ritmul cardiac&nbsp;<strong>poate indica nivelul de activitate<\/strong>, \u00eens\u0103 totul depinde de obiectivele \u0219i tipul de antrenament. Un exemplu este diferen\u021ba dintre antrenamentul de&nbsp;<strong>5 kilometri \u0219i un maraton<\/strong>. \u00cen cazul unui traseu lung, cum ar fi o curs\u0103 maraton, este important s\u0103 men\u021bine\u021bi un ritm constant pe mai mul\u021bi kilometri. Atle\u021bii ar trebui s\u0103 r\u0103m\u00e2n\u0103&nbsp;<strong>\u00een prima \u0219i a doua zon\u0103<\/strong>&nbsp;<strong>pentru o parte semnificativ\u0103<\/strong>&nbsp;(aproximativ jum\u0103tate) din acest tip de antrenament. Pentru atle\u021bii cu un antrenament concentrat pe o distan\u021b\u0103 de&nbsp;<strong>5 kilometri<\/strong>&nbsp;este benefic\u0103 \u00eembun\u0103t\u0103\u021birea alerg\u0103rii mai ales&nbsp;<strong>\u00een zonele 3 \u0219i 4<\/strong>. Probabil c\u0103 a\u021bi observat c\u0103 intensitatea alerg\u0103rii pentru participan\u021bii la maraton este mai redus\u0103 dec\u00e2t atunci c\u00e2nd ace\u0219tia alearg\u0103 pe distan\u021be mai mici.&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>Dac\u0103 v\u0103 antrena\u021bi pentru progres, ar trebui s\u0103 v\u0103 intereseze num\u0103rul de b\u0103t\u0103i pe minut, deoarece&nbsp;<strong>ve\u021bi observa o \u00eembun\u0103t\u0103\u021bire<\/strong>&nbsp;datorit\u0103 acestora.&nbsp;<strong>Sportivii<\/strong>&nbsp;de performan\u021b\u0103 au un&nbsp;<strong>puls \u201ede odihn\u0103\u201d<\/strong>&nbsp;<strong>de aproximativ 40 de b\u0103t\u0103i pe minut<\/strong>. Dac\u0103 \u00eencepe\u021bi antrenamentul \u0219i dori\u021bi s\u0103 afla\u021bi cum a\u021bi evoluat, \u00eencerca\u021bi s\u0103 v\u0103 nota\u021bi \u0219i ritmul cardiac din repaus. Practic, exerci\u021biile fizice v\u0103&nbsp;<strong>vor \u00eent\u0103ri inima \u0219i pl\u0103m\u00e2nii<\/strong>, dar cel mai important, ritmul cardiac va \u00eencepe s\u0103&nbsp;<strong>scad\u0103<\/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>\u00cen plus, controlul pulsului este util pentru a&nbsp;<strong>preveni supra-antrenarea<\/strong>. Datorit\u0103 acestui fapt, nu ve\u021bi&nbsp;<strong>\u201edep\u0103\u0219i limita\u201d<\/strong>&nbsp;\u0219i&nbsp;<strong>ve\u021bi evita oboseala<\/strong>&nbsp;\u0219i, de ce nu,&nbsp;<strong>posibilele leziuni<\/strong>.&nbsp;<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=\"De ce este important s\u0103 v\u0103 cunoa\u0219te\u021bi ritmul cardiac \u00een timpul antrenamentului?\" class=\"wp-image-191489\" width=\"843\" height=\"563\" title=\"De ce este important s\u0103 v\u0103 cunoa\u0219te\u021bi ritmul cardiac \u00een timpul antrenamentului?\" 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>Cunoa\u0219terea pulsului nu este o condi\u021bie \u00een timpul antrenamentului, \u00eens\u0103 prezint\u0103 mai multe avantaje. Dac\u0103 alerga\u021bi \u00een mod regulat \u0219i ad\u0103uga\u021bi un \u201enum\u0103r zilnic de pa\u0219i\u201d, nu trebuie s\u0103 v\u0103 m\u0103sura\u021bi ritmul cardiac cu precizie. Dac\u0103 ave\u021bi obiective fitness \u0219i sunte\u021bi interesa\u021bi s\u0103 v\u0103 controla\u021bi \u00eembun\u0103t\u0103\u021birea performan\u021bei, v\u0103 recomand\u0103m s\u0103 v\u0103 m\u0103sura\u021bi ritmul cardiac. A\u0219a cum am men\u021bionat, cunoa\u0219terea ritmului cardiac va preveni at\u00e2t acciden\u0103rile, c\u00e2t \u0219i supra-antrenarea. \u0218i nu \u00een ultimul r\u00e2nd, asigura\u021bi-v\u0103 c\u0103 nu intra\u021bi \u201esub\u201d zona aerob\u0103.<\/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=\"Ce_influenteaza_ritmul_cardiac\"><\/span>Ce influen\u021beaz\u0103 ritmul cardiac?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum am men\u021bionat deja, pulsul unui adult \u00een repaus este de&nbsp;<strong>60-100 de b\u0103t\u0103i pe minut<\/strong>. Pe l\u00e2ng\u0103 v\u00e2rst\u0103, ritmul cardiac este afectat de mai mul\u021bi&nbsp;<strong>factori<\/strong>, precum&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>condi\u021bie fizic\u0103 \u0219i activitate<\/strong><\/li><li><strong>probleme de s\u0103n\u0103tate<\/strong> \u2013 boli cardiovasculare, diabet \u0219i colesterol ridicat<\/li><li><strong>medicamente<\/strong><\/li><li><strong>dimensiunea corpului<\/strong> \u2013 persoanele obeze tind s\u0103 aib\u0103 o frecven\u021b\u0103 cardiac\u0103 mai mare<\/li><li><strong>pozi\u021bia corpului<\/strong> \u2013 valoarea pulsului \u00een pozi\u021bia de \u00eentins este mai mic\u0103 dec\u00e2t \u00een pozi\u021bia de ridicat<\/li><li><strong>fumatul \u0219i consumul de cafea \u2013<\/strong> <a href=\"https:\/\/gymbeam.ro\/cafeina\" class=\"ek-link\">cafeina<\/a> \u0219i nicotina afecteaz\u0103 ritmul cardiac, iar acest lucru se aplic\u0103 \u0219i \u00een cazul ceaiului \u0219i al sucurilor carbogazificate<\/li><li><strong>starea emo\u021bional\u0103 \u2013<\/strong> anxietatea \u0219i stresul cresc pulsul<\/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\">Problemele de ritm cardiac<\/h3>\n\n\n\n<p>Un ritm cardiac anormal este considerat a fi&nbsp;<strong>un ritm cardiac neregulat, prea sc\u0103zut<\/strong>, dar \u0219i&nbsp;<strong>prea mare<\/strong>. Pulsul normal pentru un adult \u00een repaus este \u00eentre&nbsp;<strong>60 \u0219i 100 de b\u0103t\u0103i pe minut<\/strong>. Problema \u00eencepe dac\u0103 num\u0103rul este diferit&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\"><li><strong>Tensiunea arterial\u0103 sc\u0103zut\u0103 (bradicardie)<\/strong>&nbsp;\u2013 ritmul cardiac \u00een repaus este prea lent, mai exact&nbsp;<strong>sub 60 de b\u0103t\u0103i pe minut<\/strong>.&nbsp;<strong>Excep\u021bie fac atle\u021bii<\/strong>&nbsp;deoarece ritmul lor cardiac mai lent nu este rezultatul unei afec\u021biunii, ci dimpotriv\u0103, se datoreaz\u0103 sportului.<\/li><li><strong>Tensiunea arterial\u0103 ridicat\u0103 (tahicardie)<\/strong>&nbsp;\u2013 are mai multe tipuri \u0219i reprezint\u0103&nbsp;<strong>peste 100 de b\u0103t\u0103i pe minut.<\/strong><\/li><li><strong>Aritmii cardiace<\/strong>&nbsp;\u2013 pot avea&nbsp;<strong>sau nu simptome<\/strong>. Cu toate acestea, se pot manifesta ca&nbsp;<strong>palpita\u021bii<\/strong>&nbsp;sau&nbsp;<strong>dureri<\/strong>&nbsp;<strong>\u0219i tremurat<\/strong>. Important este c\u0103 nu toate acestea sunt periculoase, \u00eens\u0103 cu siguran\u021b\u0103 este mai bine s\u0103 spune\u021bi medicului despre ele.<\/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=\"Sportivii_si_ritmul_cardiac\"><\/span>Sportivii \u0219i ritmul cardiac<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum am men\u021bionat deja,&nbsp;<strong>sportivii<\/strong>&nbsp;pot avea&nbsp;<strong>un ritm cardiac mai mic \u00een starea de repaus<\/strong>. Acest lucru se datoreaz\u0103 efortului depus, deoarece ace\u0219tia nu \u00ee\u0219i antreneaz\u0103 doar mu\u0219chii, ci \u0219i&nbsp;<strong>inima<\/strong>, care&nbsp;<strong>pompeaz\u0103 mai mult s\u00e2nge<\/strong>. Cu toate acestea, cu siguran\u021b\u0103 sunte\u021bi interesa\u021bi s\u0103 afla\u021bi c\u00e2nd ritmul cardiac al unui sportiv este&nbsp;<strong>prea mic<\/strong>&nbsp;sau periculos de&nbsp;<strong>mare<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ritmul cardiac sc\u0103zut \u00een cazul sportivlori este adesea considerat a fi doar o afec\u021biune care prezint\u0103&nbsp;<strong>alte simptome<\/strong>, precum&nbsp;<strong>sl\u0103biciune<\/strong>,&nbsp;<strong>oboseal\u0103<\/strong>&nbsp;<strong>\u0219i ame\u021beal\u0103<\/strong>.&nbsp;<strong>O frecven\u021b\u0103 cardiac\u0103 excesiv\u0103<\/strong>&nbsp;trebuie luat\u0103 \u00een considerare dac\u0103 v\u0103 antrena\u021bi&nbsp;<strong>mai intens dec\u00e2t la frecven\u021ba cardiac\u0103 maxim\u0103<\/strong>&nbsp;pentru o perioad\u0103 mai lung\u0103 de timp. Aceasta este o afec\u021biune periculoas\u0103 \u0219i este mai bine s\u0103 v\u0103 opri\u021bi dac\u0103, spre exemplu, experimenta\u021bi ame\u021beli.&nbsp;<span class=\"tadv-color\" 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>Faptul c\u0103 ave\u021bi&nbsp;<strong>un puls normal<\/strong>&nbsp;este necesar nu doar pentru a&nbsp;<strong>v\u0103 men\u021bine s\u0103n\u0103tatea<\/strong>, ci \u0219i&nbsp;<strong>pentru a preveni supra-antrenarea \u0219i accidentarea din timpul antrenamentelor<\/strong>. Sper\u0103m c\u0103 a\u021bi aflat toate lucrurile importante despre&nbsp;<strong>beneficiile controlului ritmului cardiac, zonele ritmului cardiac<\/strong>, dar \u0219i despre&nbsp;<strong>ceea ce influen\u021beaz\u0103 ritmul cardiac<\/strong>. Vre\u021bi ca&nbsp;<strong>prietenii vo\u0219tri s\u0103 afle \u0219i ei<\/strong>&nbsp;despre puls \u0219i despre controlului acestuia \u00een timpul antrenamentului? Sim\u021bi\u021bi-v\u0103 liberi s\u0103&nbsp;<strong>sus\u021bine\u021bi articolul cu un share.<\/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>Viteza b\u0103t\u0103ilor inimii este un indicator al intensit\u0103\u021bii antrenamentului, iar cunoa\u0219terea ritmului cardiac \u00een timpul antrenamentului are mai multe beneficii. Citi\u021bi despre puls, zone ale ritmului cardiac, motivele pentru a le verifica, dar \u0219i alte informa\u021bii interesante.<\/p>\n","protected":false},"author":25,"featured_media":191540,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7484,7628],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-294787","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-antrenament","9":"tag-sanatate","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>Este cu adev\u0103rat important s\u0103 v\u0103 monitoriza\u021bi ritmul cardiac \u00een timpul antrenamentului? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Reflect\u0103 pulsul sau ritmul cardiac intensitatea antrenamentului? 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