{"id":294793,"date":"2020-11-18T11:38:00","date_gmt":"2020-11-18T10:38:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=294793"},"modified":"2022-09-22T15:16:53","modified_gmt":"2022-09-22T13:16:53","slug":"je-med-treningom-res-pomembno-spremljati-srcni-utrip","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/je-med-treningom-res-pomembno-spremljati-srcni-utrip\/","title":{"rendered":"Je med treningom res pomembno spremljati sr\u010dni utrip?"},"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.si\/blog\/je-med-treningom-res-pomembno-spremljati-srcni-utrip\/#Kaj_je_srcni_utrip\" title=\"Kaj je sr\u010dni utrip?\">Kaj je sr\u010dni utrip?<\/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.si\/blog\/je-med-treningom-res-pomembno-spremljati-srcni-utrip\/#Utrip_med_vadbo_%E2%80%93_obmocja_srcnega_utripa\" title=\"Utrip med vadbo \u2013 obmo\u010dja sr\u010dnega utripa\">Utrip med vadbo \u2013 obmo\u010dja sr\u010dnega utripa<\/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.si\/blog\/je-med-treningom-res-pomembno-spremljati-srcni-utrip\/#Kaj_vpliva_na_srcni_utrip\" title=\"Kaj vpliva na sr\u010dni utrip?\">Kaj vpliva na sr\u010dni utrip?<\/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.si\/blog\/je-med-treningom-res-pomembno-spremljati-srcni-utrip\/#Sportniki_in_srcni_utrip\" title=\"\u0160portniki in sr\u010dni utrip\">\u0160portniki in sr\u010dni utrip<\/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 zadnjem \u010dasu se&nbsp;<strong>na treningih<\/strong>&nbsp;\u0161iri&nbsp;<strong>\u201cvisoka tehnologija\u201d<\/strong>, s katero ljudje spremljajo svoj&nbsp;<strong>sr\u010dni utrip, pokurjene kalorije<\/strong>&nbsp;in kup drugih vrednosti. Vpra\u0161anje je, ali je spremljanje sr\u010dnega utripa med treningom potrebno, zanimivo ali popolnoma nepomembno. V tem \u010dlanku spoznajte vse bistvene podatke o&nbsp;<strong>sr\u010dnem utripu<\/strong>&nbsp;in njegovi&nbsp;<strong>pomembnosti med vadbo.<\/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=\"Kaj_je_srcni_utrip\"><\/span>Kaj je sr\u010dni utrip?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Frekvenca sr\u010dnega utripa<\/strong>&nbsp;je hitrost utripanja srca. Poleg izraza sr\u010dni utrip se uporablja tudi izraz&nbsp;<strong>pulz<\/strong>, vendar oba izraza izra\u017eata&nbsp;<strong>\u0161tevilo utripov na minuto.<\/strong>&nbsp;Njegov tempo se spreminja glede na to, ali sedimo pred televizorjem ali te\u010demo na tekalni stezi. Ve\u010dja kot je intenzivnost aktivnosti, ve\u010dja je frekven\u010dna vrednost.<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>Sr\u010dni utrip lahko enostavno izmerite tako, da&nbsp;<strong>kazalec in sredinec polo\u017eite na vrat.<\/strong>&nbsp;Natan\u010dneje ob strani vratu, da za\u010dutite&nbsp;<strong>utrip sapnika.<\/strong>&nbsp;Ali \u017eelite drugo varianto? Druga mo\u017enost je merjenje utripa na&nbsp;<strong>zapestju.<\/strong>&nbsp;Spet morate nanj polo\u017eiti prst, vendar tokrat&nbsp;<strong>med kostjo in kito na zapestju proti palcu.<\/strong>&nbsp;Ste za\u010dutili utrip? Na tej to\u010dki glejte na uro in v 15 sekundah pre\u0161tejte \u0161tevilo utripov. Rezultat pomno\u017eite s \u0161tiri in dobili boste \u0161tevilo utripov na minuto.&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=\"sr\u010dni utrip in \u0161port ali vadba\" class=\"wp-image-189482\" width=\"843\" height=\"562\" title=\"sr\u010dni utrip\" 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 bi lahko ocenili intenzivnost treninga glede na sr\u010dni utrip, bi morali za\u010deti z vrednostjo, ki jo bomo najprej potrebovali. Imenuje se&nbsp;<strong>najvi\u0161ji sr\u010dni utrip<\/strong>&nbsp;in se nana\u0161a na&nbsp;<strong>najvi\u0161jo hitrost<\/strong>, ki jo lahko va\u0161e&nbsp;<strong>srce dose\u017ee<\/strong>&nbsp;v minuti.&nbsp;<strong>Najvi\u0161ji sr\u010dni utrip<\/strong>&nbsp;lahko izra\u010dunate s preprosto matemati\u010dno formulo&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 va\u0161a starost) = najvi\u0161ji sr\u010dni utrip<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg te formule lahko naletite tudi na razli\u010dico za izra\u010dun&nbsp;<strong>pribli\u017enega najvi\u0161jega sr\u010dnega utripa<\/strong>, tako da preprosto&nbsp;<strong>od\u0161tejete svojo starost od 220.<\/strong>&nbsp;Kot ste verjetno \u017ee uganili, se vrednost hitrosti&nbsp;<strong>med \u017eivljenjem spreminja,<\/strong>&nbsp;natan\u010dneje zmanj\u0161uje. \u010ce vas zanima, kak\u0161na bo va\u0161a frekvenca po 5, 10 ali 20 letih, v tabeli primerjajte svoje trenutno stanje z morebitno prihodnostjo&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\">STAROST<\/th><th class=\"has-text-align-center\" data-align=\"center\">SR\u010cNI UTRIP 50 \u2013 85%<\/th><th class=\"has-text-align-center\" data-align=\"center\">NAJVI\u0160JI SR\u010cNI UTRIP \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 (udarcev na minuto)<\/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=\"Utrip_med_vadbo_%E2%80%93_obmocja_srcnega_utripa\"><\/span>Utrip med vadbo \u2013 obmo\u010dja sr\u010dnega utripa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot smo \u017ee omenili, ve\u010dja intenzivnost treninga pomeni tudi ve\u010dje \u0161tevilo sr\u010dnih utripov. Na podlagi utripa lahko ugotovite, kako zahtevna je va\u0161a aktivnost. Obstaja&nbsp;<strong>5 razli\u010dnih obmo\u010dij<\/strong>, ki izra\u017eajo&nbsp;<strong>raven sr\u010dne aktivnosti<\/strong>&nbsp;kot odstotek&nbsp;<strong>najvi\u0161je sr\u010dne frekvence (MSF).<\/strong>&nbsp;To je 5 obmo\u010dij&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>obmo\u010dje \u2013 \u201cZelo lahko\u201d \u2013 50 \u2013 60%<\/strong>&nbsp;MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>aktivnost z&nbsp;<strong>najni\u017ejo intenzivnostjo<\/strong>, ki je primerna za&nbsp;<strong>regeneracijo<\/strong><\/li><li>odli\u010dno je za&nbsp;<strong>ogrevanje pred in ohlajanje po treningu<\/strong><\/li><li>ta raven vam&nbsp;<strong>nekaj ur<\/strong>&nbsp;ne bi smela predstavljati te\u017eav<\/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>obmo\u010dje \u2013 \u201clahko\u201d \u2013 60 \u2013 70%<\/strong>&nbsp;MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>je podano za tek, ki traja&nbsp;<strong>najve\u010d 90 minut<\/strong><\/li><li>v tem obmo\u010dju lahko vodite&nbsp;<strong>normalen pogovor<\/strong><\/li><li>podpira sposobnost telesa, da&nbsp;<strong>ma\u0161\u010dobo uporablja kot vir energije<\/strong><\/li><li>gre za tempo, s katerim npr.&nbsp;<strong>te\u010dejo maratonci<\/strong><\/li><li>teka\u010di na dolgo proge&nbsp;<strong>(polmaraton in dalj\u0161e)<\/strong>&nbsp;bi morali v tem obmo\u010dju ostati pribli\u017eno&nbsp;<strong>80% celotnega \u010dasa teka<\/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=\"obmo\u010dja sr\u010dnega utripa\" class=\"wp-image-191516\" width=\"843\" height=\"784\" title=\"obmo\u010dja sr\u010dnega utripa\" 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>obmo\u010dje \u2013 \u201csrednje\u201d \u2013 70 \u2013 80%<\/strong>&nbsp;MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>v njem lahko ostanete pribli\u017eno&nbsp;<strong>30 minut<\/strong><\/li><li>imenuje se&nbsp;<strong>aerobno obmo\u010dje<\/strong><\/li><li>primerno je za&nbsp;<strong>izbolj\u0161anje pretoka krvi<\/strong>&nbsp;v skeletnih&nbsp;<strong>mi\u0161icah in srcu<\/strong><\/li><li>odli\u010dno je za&nbsp;<strong>izbolj\u0161anje aerobne zmogljivosti in vzdr\u017eljivosti<\/strong><\/li><li><strong>Kisik<\/strong>&nbsp;se uporablja kot&nbsp;<strong>energija za celice<\/strong><\/li><li><strong>mle\u010dna kislina<\/strong>&nbsp;se za\u010dne&nbsp;<strong>kopi\u010diti<\/strong>&nbsp;v krvnem obtoku<\/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>obmo\u010dje \u2013 \u201cte\u017eko\u201d \u2013 80 \u2013 90%<\/strong>&nbsp;MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li>v njem bi morali ostati pribli\u017eno&nbsp;<strong>10 minut<\/strong><\/li><li>uporablja<strong>&nbsp;kombinacijo aerobne in anaerobne presnove<\/strong><\/li><li><strong>nad 84%<\/strong>&nbsp;MSF v telesu poteka&nbsp;<strong>anaerobna presnova<\/strong><\/li><li>odli\u010dna je za&nbsp;<strong>dvig praga mle\u010dne kisline in zmogljivosti<\/strong><\/li><li>prispeva k uravnavanju&nbsp;<strong>vi\u0161jih ravni mle\u010dne kisline v krvi<\/strong><\/li><li>podpira sposobnost telesa, da&nbsp;<strong>ogljikove hidrate uporablja kot vir 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=\"najvi\u0161ji sr\u010dni utrip\" class=\"wp-image-191502\" width=\"843\" height=\"562\" title=\"najvi\u0161ji sr\u010dni utrip\" 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>obmo\u010dje \u2013 \u201czelo te\u017eko\u201d 90% \u2013 100%<\/strong>&nbsp;MSF<\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>najve\u010dja intenzivnost treninga<\/strong><\/li><li>v njem lahko ostanete&nbsp;<strong>najve\u010d 2 minuti<\/strong>&nbsp;(po mnenju drugih virov tudi 5 minut)<\/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=\"36304,67330,81622,89827\" ><\/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\">Zakaj je med vadbo pomembno poznati svoj sr\u010dni utrip?<\/h3>\n\n\n\n<p>Ali telovadite in imate v\u010dasih ob\u010dutek, da je va\u0161&nbsp;<strong>sr\u010dni utrip previsok<\/strong>&nbsp;ali vas skrbi, da je&nbsp;<strong>sr\u010dni utrip prenizek?<\/strong>&nbsp;<strong>Sr\u010dni utrip<\/strong>&nbsp;je lahko&nbsp;<strong>pokazatelj stopnje aktivnosti.<\/strong>&nbsp;Vse pa je odvisno od va\u0161ih ciljev in vrste treninga. Primer je razlika med&nbsp;<strong>5-kilometrskim tekom in maratonom.<\/strong>&nbsp;V primeru ve\u010djih razdalj, kot je maraton, je pomembno ohranjati enakomeren tempo ve\u010d kilometrov. Teka\u010di naj&nbsp;<strong>ve\u010dji del tovrstnega treninga ostanejo v 1. in 2. obmo\u010dju<\/strong>&nbsp;(pribli\u017eno polovico \u010dasa). Za teka\u010de s treningom, ki se osredoto\u010da na&nbsp;<strong>5 kilometrov<\/strong>, je koristno, da svoj tek pogosteje spravijo&nbsp;<strong>v 3. in 4. obmo\u010dje.<\/strong>&nbsp;Gotovo ste opazili, da je intenzivnost teka za maratone ni\u017eja kot pri teku na kraj\u0161e razdalje.&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>\u010ce trenirate za napredek, vas mora zanimati \u0161tevilo sr\u010dnih utripov na minuto, saj&nbsp;<strong>boste zahvaljujo\u010d njemu opazili izbolj\u0161anje<\/strong>. Profesionalni&nbsp;<strong>\u0161portniki<\/strong>&nbsp;imajo&nbsp;<strong>utrip<\/strong>&nbsp;<strong>\u201cv mirovanju\u201d pribli\u017eno 40 utripov na minuto.<\/strong>&nbsp;\u010ce za\u010dnete trenirati in \u017eelite videti svoje osebne izbolj\u0161ave, poskusite zapisati tudi sr\u010dni utrip v mirovanju. Vadba bo&nbsp;<strong>okrepila<\/strong>&nbsp;va\u0161e&nbsp;<strong>srce in plju\u010da,<\/strong>&nbsp;predvsem pa se bo \u0161tevilo va\u0161ih sr\u010dnih utripov za\u010delo&nbsp;<strong>zmanj\u0161evati. <\/strong><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>Spremljanje pulza je koristno tudi za&nbsp;<strong>prepre\u010devanje pretreniranosti.<\/strong>&nbsp;Zahvaljujo\u010d temu s treningom ne boste&nbsp;<strong>\u201c\u0161li \u010dez mejo\u201d<\/strong>, zato se boste&nbsp;<strong>izognili \u010dustveni utrujenosti<\/strong>&nbsp;in tudi&nbsp;<strong>morebitnim po\u0161kodbam.<\/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=\"vadba glede na sr\u010dni utrip\" class=\"wp-image-191489\" width=\"843\" height=\"563\" title=\"vadba glede na sr\u010dni utrip\" 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>Poznavanje va\u0161ega pulza med vadbo ni pogoj. Vendar ima ve\u010d prednosti. \u010ce redno te\u010dete in dodate \u201cdnevno \u0161tevilo korakov\u201d, vam ni treba natan\u010dno meriti sr\u010dnega utripa. \u010ce imate fitnes cilje in vas zanima nadzor nad izbolj\u0161anjem zmogljivosti, vsekakor priporo\u010damo merjenje sr\u010dnega utripa. Kot smo \u017ee omenili, bo poznavanje va\u0161ega sr\u010dnega utripa prepre\u010dilo tudi po\u0161kodbe in pretreniranost. Nenazadnje pazite, da ne boste pri\u0161li \u201cpod\u201d aerobno obmo\u010dje.<\/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=\"Kaj_vpliva_na_srcni_utrip\"><\/span>Kaj vpliva na sr\u010dni utrip?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot smo \u017ee omenili, utrip odrasle osebe v mirovanju zna\u0161a&nbsp;<strong>60-100 utripov na minuto.<\/strong>&nbsp;Poleg starosti na sr\u010dni utrip vpliva ve\u010d&nbsp;<strong>dejavnikov<\/strong>, med drugim&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>fizi\u010dna kondicija in aktivnost<\/strong><\/li><li><strong>zdravstveno stanje<\/strong> \u2013 bolezni srca in o\u017eilja, diabetes in visok holesterol<\/li><li><strong>zdravila<\/strong><\/li><li><strong>telesna te\u017ea<\/strong> \u2013 debeli ljudje imajo obi\u010dajno vi\u0161ji sr\u010dni utrip<\/li><li><strong>polo\u017eaj telesa<\/strong> \u2013 vrednost pulza pri le\u017eanju je ni\u017eja kot pri stoje\u010dem polo\u017eaju<\/li><li><strong>kajenje in kava<\/strong> \u2013 <a href=\"https:\/\/gymbeam.si\/kofein\" class=\"ek-link\">kofein<\/a> in nikotin vplivata na sr\u010dni utrip, to velja tudi za \u010daj in gazirane pija\u010de<\/li><li><strong>\u010dustveno stanje<\/strong> \u2013 tesnoba in stres povi\u0161ata utrip<\/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\">Te\u017eaven sr\u010dni ritem<\/h3>\n\n\n\n<p>Med nenormalni sr\u010dni ritem uvr\u0161\u010damo&nbsp;<strong>neenakomeren, prenizek<\/strong>&nbsp;in&nbsp;<strong>previsok sr\u010dni utrip.<\/strong>&nbsp;Normalni sr\u010dni utrip za odraslo osebo v mirovanju je&nbsp;<strong>od 60 do 100 utripov na minuto.<\/strong>&nbsp;Te\u017eave se za\u010dnejo, \u010de je \u0161tevilka druga\u010dna.&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>Nizek krvni tlak (bradikardija)<\/strong>&nbsp;\u2013 sr\u010dni utrip v mirovanju je prepo\u010dasen, natan\u010dneje&nbsp;<strong>manj kot 60 utripov.<\/strong>&nbsp;<strong>Izjema so \u0161portniki<\/strong>, njihov po\u010dasnej\u0161i sr\u010dni utrip ni posledica bolezni, ampak ravno nasprotno, kondicije.<\/li><li><strong>Visok krvni tlak (tahikadrija)<\/strong>&nbsp;\u2013 ima ve\u010d vrst in predstavlja&nbsp;<strong>ve\u010d kot 100 udarcev na minuto.<\/strong><\/li><li><strong>Sr\u010dne aritmije<\/strong>&nbsp;\u2013&nbsp;<strong>lahko imajo ali nimajo simptomov.<\/strong>&nbsp;Lahko pa se ka\u017eejo kot&nbsp;<strong>palpitacije<\/strong>&nbsp;ali&nbsp;<strong>bole\u010dina in tresenje.<\/strong>&nbsp;Pomembno je, da niso vse nevarne, vsekakor pa je bolje, da o njih obvestite svojega zdravnika.<\/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=\"Sportniki_in_srcni_utrip\"><\/span>\u0160portniki in sr\u010dni utrip<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot smo \u017ee omenili, imajo lahko&nbsp;<strong>\u0161portniki<\/strong>&nbsp;<strong>v mirovanju ni\u017eji sr\u010dni utrip.<\/strong>&nbsp;To je posledica treninga, ker ne trenira samo mi\u0161ic, ampak tudi&nbsp;<strong>srce,<\/strong>&nbsp;zahvaljujo\u010d kateremu lahko&nbsp;<strong>\u010drpa ve\u010d krvi.<\/strong>&nbsp;Vsekakor pa vas zanima, kako boste prepoznali, ali je \u0161portnikov sr\u010dni utrip&nbsp;<strong>prenizek<\/strong>&nbsp;ali nevarno&nbsp;<strong>visok.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nizki sr\u010dni utrip pri \u0161portnikih pogosto velja le za stanje, ki ima&nbsp;<strong>druge simptome,<\/strong>&nbsp;kot so&nbsp;<strong>\u0161ibkost, utrujenost in omotica.<\/strong>&nbsp;\u010ce dalj \u010dasa vadite&nbsp;<strong>intenzivneje kot pri najvi\u0161ji sr\u010dni frekvenci<\/strong>, se to \u0161teje za&nbsp;<strong>pretiran sr\u010dni utrip<\/strong>. To je nevarno stanje in bolje se je ustaviti, \u010de na primer ob\u010dutite omotico.&nbsp;<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><strong>Pravilen utrip<\/strong>&nbsp;v \u017eivljenju ni pomemben samo&nbsp;<strong>za ohranjanje zdravja.<\/strong>&nbsp;Med vadbo je smiselno spremljati&nbsp;<strong>sr\u010dni utrip<\/strong>&nbsp;tudi zato, da prepre\u010dimo&nbsp;<strong>pretreniranost in po\u0161kodbe,<\/strong>&nbsp;hkrati pa dose\u017eemo&nbsp;<strong>\u017eeleni u\u010dinek treninga.<\/strong>&nbsp;Upamo, da ste se nau\u010dili vseh pomembnih stvari&nbsp;<strong>o prednostih spremljanja sr\u010dnega utripa, obmo\u010djih sr\u010dnega utripa<\/strong>&nbsp;pa tudi to,&nbsp;<strong>kaj vpliva na pravilen sr\u010dni utrip.<\/strong>&nbsp;Ali \u017eelite, da&nbsp;<strong>va\u0161i prijatelji izvedo<\/strong>&nbsp;ve\u010d o sr\u010dnem utripu in u\u010dinku njegovega spremljanja?&nbsp;<strong>\u010clanek lahko podprete z deljenjem.<\/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>Hitrost sr\u010dnega utripa je pokazatelj intenzivnosti va\u0161e vadbe in poznavanje sr\u010dnega utripa med vadbo ima ve\u010d prednosti. Preberite ve\u010d o pulzih, obmo\u010djih sr\u010dnega utripa, razlogih za njegovo preverjanje in drugih zanimivih informacijah.<\/p>\n","protected":false},"author":25,"featured_media":191541,"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":[119],"tags":[7485,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-294793","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-trening-sl","9":"tag-zdravje","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 med treningom res pomembno spremljati sr\u010dni utrip? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pulz ali sr\u010dni utrip odra\u017ea intenzivnost va\u0161ega treninga. 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