{"id":3178,"date":"2024-10-27T15:53:24","date_gmt":"2024-10-27T14:53:24","guid":{"rendered":"https:\/\/bezdiety.blog\/srdcova-frekvencia\/"},"modified":"2024-11-17T22:04:40","modified_gmt":"2024-11-17T21:04:40","slug":"srdcova-frekvencia","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/srdcova-frekvencia\/","title":{"rendered":"M\u00e1 va\u0161a srdcov\u00e1 frekvencia vplyv na chudnutie?"},"content":{"rendered":"\n<p>Ak sa sna\u017e\u00edte <strong><a href=\"https:\/\/www.bezdiety.blog\/jak-zhubnout\/\" data-type=\"link\" data-id=\"https:\/\/www.bezdiety.blog\/jak-zhubnout\/\" target=\"_blank\" rel=\"noreferrer noopener\">schudn\u00fa\u0165<\/a><\/strong>, mo\u017eno ste u\u017e po\u010duli o <strong>srdcovej frekvencii a jej vplyve na spa\u013eovanie tukov.<\/strong> Ale pre\u010do je vlastne d\u00f4le\u017eit\u00e9 svoju srdcov\u00fa frekvenciu pri <strong><a href=\"https:\/\/www.bezdiety.blog\/cviceni\/\" data-type=\"link\" data-id=\"https:\/\/www.bezdiety.blog\/cviceni\/\" target=\"_blank\" rel=\"noreferrer noopener\">cvi\u010den\u00ed<\/a><\/strong> monitorova\u0165? A m\u00e1 skuto\u010dne vplyv na to, ako r\u00fdchlo alebo efekt\u00edvne schudnete?  <strong>V nasleduj\u00facom \u010dl\u00e1nku v\u00e1m vysvetl\u00edme, ak\u00fa \u00falohu zohr\u00e1va srdcov\u00e1 frekvencia pri tr\u00e9ningu a ako ju m\u00f4\u017eete vyu\u017ei\u0165 na dosiahnutie lep\u0161\u00edch v\u00fdsledkov pri chudnut\u00ed.<\/strong><\/p>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"630\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-cviceni.jpg\" alt=\"Ak&#xFD; vplyv m&#xE1; srdcov&#xE1; frekvencia na chudnutie\" class=\"wp-image-3043\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-cviceni.jpg 1200w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-cviceni-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-cviceni-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-cviceni-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-cviceni-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-cviceni-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-cviceni-800x420.jpg 800w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Ak\u00fd vplyv m\u00e1 srdcov\u00e1 frekvencia na chudnutie<\/figcaption><\/figure>\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Obsah \u010dl\u00e1nku<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/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:\/\/www.bezdiety.blog\/sk\/srdcova-frekvencia\/#Co_je_srdcova_frekvencia\" >\u010co je srdcov\u00e1 frekvencia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.bezdiety.blog\/sk\/srdcova-frekvencia\/#Srdcova_frekvencia_Zakladne_delenie\" >Srdcov\u00e1 frekvencia: Z\u00e1kladn\u00e9 delenie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.bezdiety.blog\/sk\/srdcova-frekvencia\/#Ako_srdcova_frekvencia_ovplyvnuje_spalovanie_tukov\" >Ako srdcov\u00e1 frekvencia ovplyv\u0148uje spa\u013eovanie tukov<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bezdiety.blog\/sk\/srdcova-frekvencia\/#Zona_spalovania_tukov_aerobna_zona\" >Z\u00f3na spa\u013eovania tukov (aer\u00f3bna z\u00f3na)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.bezdiety.blog\/sk\/srdcova-frekvencia\/#Ako_schudnut_pomocou_srdcovej_frekvencie\" >Ako schudn\u00fa\u0165 pomocou srdcovej frekvencie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.bezdiety.blog\/sk\/srdcova-frekvencia\/#Meranie_srdcovej_frekvencie_pri_chudnuti\" >Meranie srdcovej frekvencie pri chudnut\u00ed<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.bezdiety.blog\/sk\/srdcova-frekvencia\/#Ako_si_zmerat_srdcovu_frekvenciu\" >Ako si zmera\u0165 srdcov\u00fa frekvenciu<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.bezdiety.blog\/sk\/srdcova-frekvencia\/#Casto_kladene_otazky\" >\u010casto kladen\u00e9 ot\u00e1zky<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.bezdiety.blog\/sk\/srdcova-frekvencia\/#Moze_srdcova_frekvencia_skutocne_ovplyvnit_moje_chudnutie\" >M\u00f4\u017ee srdcov\u00e1 frekvencia skuto\u010dne ovplyvni\u0165 moje chudnutie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.bezdiety.blog\/sk\/srdcova-frekvencia\/#Ako_zistim_svoju_zonu_spalovania_tukov\" >Ako zist\u00edm svoju z\u00f3nu spa\u013eovania tukov?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.bezdiety.blog\/sk\/srdcova-frekvencia\/#Musim_si_pri_kazdom_cviceni_sledovat_srdcovu_frekvenciu\" >Mus\u00edm si pri ka\u017edom cvi\u010den\u00ed sledova\u0165 srdcov\u00fa frekvenciu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.bezdiety.blog\/sk\/srdcova-frekvencia\/#Je_mozne_schudnut_bez_monitorovania_srdcovej_frekvencie\" >Je mo\u017en\u00e9 schudn\u00fa\u0165 bez monitorovania srdcovej frekvencie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.bezdiety.blog\/sk\/srdcova-frekvencia\/#Co_robit_ak_je_moja_srdcova_frekvencia_prilis_vysoka\" >\u010co robi\u0165, ak je moja srdcov\u00e1 frekvencia pr\u00edli\u0161 vysok\u00e1?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.bezdiety.blog\/sk\/srdcova-frekvencia\/#Zdroje\" >Zdroje<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_srdcova_frekvencia\"><\/span>\u010co je srdcov\u00e1 frekvencia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><strong>Srdcov\u00e1 frekvencia je po\u010det \u00faderov srdca za min\u00fatu.<\/strong> Tento jednoduch\u00fd, ale ve\u013emi d\u00f4le\u017eit\u00fd ukazovate\u013e m\u00f4\u017ee ve\u013ea prezradi\u0165 o va\u0161om zdrav\u00ed a o tom, <strong>ako efekt\u00edvne va\u0161e telo spa\u013euje tuky po\u010das cvi\u010denia.<\/strong><\/p>\n\n<p><strong>Mohlo by v\u00e1s zauj\u00edma\u0165:<\/strong> <strong><a href=\"https:\/\/www.bezdiety.blog\/jak-casto-cvicit-a-posilovat-pri-hubnuti\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.bezdiety.blog\/jak-casto-cvicit-a-posilovat-pri-hubnuti\/\" rel=\"noreferrer noopener\">Ako \u010dasto cvi\u010di\u0165 pri chudnut\u00ed<\/a><\/strong><\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Srdcova_frekvencia_Zakladne_delenie\"><\/span>Srdcov\u00e1 frekvencia: Z\u00e1kladn\u00e9 delenie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Srdcov\u00e1 frekvencia je rozdelen\u00e1 do nieko\u013ek\u00fdch z\u00f3n, ktor\u00e9 sa l\u00ed\u0161ia pod\u013ea intenzity cvi\u010denia a energetick\u00e9ho v\u00fddaja, ktor\u00fd telo spotrebuje. <strong>Srdcov\u00e1 frekvencia sa del\u00ed na:<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Pokojov\u00fa srdcov\u00fa frekvenciu<\/strong>, \u010do je po\u010det \u00faderov srdca za min\u00fatu v \u00faplnom pokoji, napr\u00edklad r\u00e1no po prebuden\u00ed. Zdrav\u00fd dospel\u00fd \u010dlovek m\u00e1 pokojov\u00fa srdcov\u00fa frekvenciu medzi 60 a 100 \u00fadermi za min\u00fatu. <\/li>\n\n\n\n<li><strong>Aer\u00f3bnu z\u00f3nu<\/strong> (50-70 % maxim\u00e1lnej srdcovej frekvencie), ktor\u00e1 je ide\u00e1lna na spa\u013eovanie tukov. <\/li>\n\n\n\n<li><strong>Anaer\u00f3bnu z\u00f3nu<\/strong> (70-85 % maxim\u00e1lnej srdcovej frekvencie), v ktorej telo pracuje predov\u0161etk\u00fdm na zlep\u0161en\u00ed vytrvalosti a sily. <\/li>\n\n\n\n<li><strong>Maxim\u00e1lnu z\u00f3nu,<\/strong> ke\u010f srdce pracuje na pln\u00fd v\u00fdkon, ale t\u00e1to z\u00f3na je vhodn\u00e1 len pre kr\u00e1tke intervaly a pokro\u010dil\u00fdch \u0161portovcov. Maxim\u00e1lna srdcov\u00e1 frekvencia sa zvy\u010dajne vypo\u010d\u00edta pod\u013ea jednoduch\u00e9ho vzorca: 220 m\u00ednus v\u00e1\u0161 vek. Ak m\u00e1te napr\u00edklad 30 rokov, va\u0161a maxim\u00e1lna srdcov\u00e1 frekvencia je pribli\u017ene 190 \u00faderov za min\u00fatu.  <\/li>\n<\/ul>\n\n<p><strong>TIP:<\/strong> <strong><a href=\"https:\/\/www.bezdiety.blog\/fitness-motivace\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.bezdiety.blog\/fitness-motivace\/\" rel=\"noreferrer noopener\">Ako si udr\u017ea\u0165 motiv\u00e1ciu pri cvi\u010den\u00ed<\/a><\/strong><\/p>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"630\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-hubnuti.jpg\" alt=\"Chudnutie: Srdcov&#xE1; frekvencia\" class=\"wp-image-3037\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-hubnuti.jpg 1200w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-hubnuti-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-hubnuti-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-hubnuti-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-hubnuti-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-hubnuti-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-hubnuti-800x420.jpg 800w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Chudnutie: Srdcov\u00e1 frekvencia<\/figcaption><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_srdcova_frekvencia_ovplyvnuje_spalovanie_tukov\"><\/span>Ako srdcov\u00e1 frekvencia ovplyv\u0148uje spa\u013eovanie tukov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Srdcov\u00e1 frekvencia nie je len tak hocijak\u00e9 \u010d\u00edslo. <strong>Ovplyv\u0148uje to, ak\u00fd druh &#8222;paliva&#8220; &#8211; tuky alebo sacharidy &#8211; va\u0161e telo po\u010das cvi\u010denia vyu\u017e\u00edva. <\/strong><\/p>\n\n<p>\u013dudia si \u010dasto myslia, \u017ee ak bud\u00fa cvi\u010di\u0165 s vysokou intenzitou a ich srdcov\u00e1 frekvencia bude maxim\u00e1lna, sp\u00e1lia viac tuku. Pravdou v\u0161ak je, \u017ee pri vysokej srdcovej frekvencii sa spa\u013euj\u00fa najm\u00e4 sacharidy ako r\u00fdchly zdroj energie. Na to <strong>, aby va\u0161e telo spa\u013eovalo tuky, mus\u00edte zosta\u0165 v tzv. aer\u00f3bnej z\u00f3ne <\/strong>(60 &#8211; 70 % maxim\u00e1lnej srdcovej frekvencie). <\/p>\n\n<p><strong>Pre\u010d\u00edtajte si tie\u017e:<\/strong> <strong><a href=\"https:\/\/www.bezdiety.blog\/domaci-kardio-cviceni\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.bezdiety.blog\/domaci-kardio-cviceni\/\" rel=\"noreferrer noopener\">\u010co je to kardio cvi\u010denie?<\/a><\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zona_spalovania_tukov_aerobna_zona\"><\/span>Z\u00f3na spa\u013eovania tukov (aer\u00f3bna z\u00f3na)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Existuje takzvan\u00e1 &#8222;z\u00f3na spa\u013eovania tukov&#8220; (aer\u00f3bna z\u00f3na), ktor\u00e1 zodpoved\u00e1 pribli\u017ene 60-70 % va\u0161ej maxim\u00e1lnej srdcovej frekvencie. <\/strong> V tejto z\u00f3ne <strong>telo vyu\u017e\u00edva tuky ako hlavn\u00fd zdroj energie<\/strong>. To znamen\u00e1, \u017ee pri cvi\u010den\u00ed ni\u017e\u0161ej intenzity, ako je ch\u00f4dza alebo \u013eahk\u00fd beh, m\u00f4\u017ee va\u0161e telo spa\u013eova\u0165 tuky efekt\u00edvnej\u0161ie. <\/p>\n\n<p>\u010cast\u00fdm omylom je, \u017ee ak chcete schudn\u00fa\u0165, zosta\u0148te v tejto z\u00f3ne. Hoci je t\u00e1to z\u00f3na \u00fa\u010dinn\u00e1 pri spa\u013eovan\u00ed tukov, <strong>kombin\u00e1cia r\u00f4znych typov cvi\u010denia <\/strong>&#8211; vr\u00e1tane intervalov\u00e9ho tr\u00e9ningu &#8211; <strong>m\u00f4\u017ee prinies\u0165 lep\u0161ie v\u00fdsledky, preto\u017ee zvy\u0161uje celkov\u00fd v\u00fddaj kal\u00f3ri\u00ed.<\/strong> <\/p>\n\n<p><strong>TIP: <\/strong>Ak potrebujete pomocn\u00fa ruku pri chudnut\u00ed, siahnite po <strong><a href=\"https:\/\/trenerzien.sk\/kniha\/\" data-type=\"link\" data-id=\"https:\/\/trenerzien.sk\/kniha\/\" target=\"_blank\" rel=\"noreferrer noopener\">knihe Tr\u00e9nera \u017eien,<\/a><\/strong>ktor\u00e1 v\u00e1m na 100 % pom\u00f4\u017ee.<\/p>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"630\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-hubnout-tepova-frekvence.jpg\" alt=\"Ako schudn&#xFA;&#x165; pomocou srdcovej frekvencie\" class=\"wp-image-3045\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-hubnout-tepova-frekvence.jpg 1200w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-hubnout-tepova-frekvence-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-hubnout-tepova-frekvence-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-hubnout-tepova-frekvence-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-hubnout-tepova-frekvence-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-hubnout-tepova-frekvence-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/jak-hubnout-tepova-frekvence-800x420.jpg 800w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Ako schudn\u00fa\u0165 pomocou srdcovej frekvencie<\/figcaption><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_schudnut_pomocou_srdcovej_frekvencie\"><\/span>Ako schudn\u00fa\u0165 pomocou srdcovej frekvencie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><strong>Chudnutie pomocou sledovania srdcovej frekvencie je \u00fa\u010dinn\u00e1 met\u00f3da, ktor\u00e1 v\u00e1m umo\u017en\u00ed tr\u00e9nova\u0165 inteligentnej\u0161ie, nie tvrd\u0161ie. <\/strong><\/p>\n\n<p>Ke\u010f viete, v akej z\u00f3ne srdcovej frekvencie sa nach\u00e1dzate, m\u00f4\u017eete upravi\u0165 intenzitu cvi\u010denia tak, aby ste maximalizovali spa\u013eovanie tukov. <strong>K\u013e\u00fa\u010dom k \u00faspechu je zosta\u0165 v &#8222;z\u00f3ne spa\u013eovania tukov&#8220;, ktor\u00e1 predstavuje pribli\u017ene 60-70 % va\u0161ej maxim\u00e1lnej srdcovej frekvencie.<\/strong> V tejto z\u00f3ne telo vyu\u017e\u00edva tuky ako hlavn\u00fd zdroj energie. To v\u00e1m umo\u017en\u00ed nielen efekt\u00edvnej\u0161ie spa\u013eova\u0165 tuky, ale aj udr\u017ea\u0165 si dostato\u010dn\u00fa vytrvalos\u0165 na dlh\u0161ie a pravideln\u00e9 tr\u00e9ningy.  <\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Meranie_srdcovej_frekvencie_pri_chudnuti\"><\/span>Meranie srdcovej frekvencie pri chudnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><strong>Pri chudnut\u00ed je monitorovanie srdcovej frekvencie ve\u013emi d\u00f4le\u017eit\u00e9, preto\u017ee v\u00e1m pom\u00e1ha zosta\u0165 v z\u00f3ne, v ktorej doch\u00e1dza k naj\u00fa\u010dinnej\u0161iemu spa\u013eovaniu tukov. <\/strong>Ak je va\u0161a srdcov\u00e1 frekvencia pr\u00edli\u0161 n\u00edzka, telo nespa\u013euje dostato\u010dne efekt\u00edvne tuky, a naopak, ak je pr\u00edli\u0161 vysok\u00e1, telo za\u010dne spa\u013eova\u0165 najm\u00e4 sacharidy. <\/p>\n\n<p>Ide\u00e1lne je pohybova\u0165 sa v strednom p\u00e1sme, t. j. pribli\u017ene medzi 60-70 % maxim\u00e1lnej srdcovej frekvencie, \u010do podporuje optim\u00e1lne spa\u013eovanie tukov a z\u00e1rove\u0148 si udr\u017eiava dostatok energie na dlh\u0161\u00ed tr\u00e9ning.<\/p>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"630\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-mereni.jpg\" alt=\"Meranie srdcovej frekvencie\" class=\"wp-image-3041\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-mereni.jpg 1200w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-mereni-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-mereni-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-mereni-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-mereni-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-mereni-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence-mereni-800x420.jpg 800w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Meranie srdcovej frekvencie<\/figcaption><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_si_zmerat_srdcovu_frekvenciu\"><\/span>Ako si zmera\u0165 srdcov\u00fa frekvenciu<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Dnes m\u00f4\u017eete jednoducho monitorova\u0165 svoju srdcov\u00fa frekvenciu pomocou inteligentn\u00fdch hodiniek alebo fitnes n\u00e1ramku. <\/strong>Ak v\u0161ak tieto pom\u00f4cky nem\u00e1te, <strong>m\u00f4\u017eete si srdcov\u00fa frekvenciu mera\u0165 manu\u00e1lne. <\/strong>Sta\u010d\u00ed prilo\u017ei\u0165 dva prsty (zvy\u010dajne ukazov\u00e1k a prostredn\u00edk) na tepnu na z\u00e1p\u00e4st\u00ed alebo na krku, spo\u010d\u00edta\u0165 po\u010det \u00faderov za 15 sek\u00fand a potom toto \u010d\u00edslo vyn\u00e1sobi\u0165 \u0161tyrmi, aby ste z\u00edskali po\u010det \u00faderov za min\u00fatu. <\/p>\n\n<p>Pre presnej\u0161ie meranie je v\u0161ak dobr\u00e9 kontrolova\u0165 si pulz opakovane, aby ste z\u00edskali presnej\u0161iu predstavu o svojej srdcovej frekvencii po\u010das r\u00f4znych aktiv\u00edt.<\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Casto_kladene_otazky\"><\/span>\u010casto kladen\u00e9 ot\u00e1zky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1729491160999\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Moze_srdcova_frekvencia_skutocne_ovplyvnit_moje_chudnutie\"><\/span>M\u00f4\u017ee srdcov\u00e1 frekvencia skuto\u010dne ovplyvni\u0165 moje chudnutie?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u00c1no, sledovanie srdcovej frekvencie v\u00e1m pom\u00f4\u017ee zisti\u0165, v akej z\u00f3ne spa\u013eujete tuky a \u010di cvi\u010d\u00edte dostato\u010dne intenz\u00edvne na dosiahnutie svojich cie\u013eov.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1729491180066\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_zistim_svoju_zonu_spalovania_tukov\"><\/span>Ako zist\u00edm svoju z\u00f3nu spa\u013eovania tukov?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Va\u0161a z\u00f3na spa\u013eovania tukov sa d\u00e1 vypo\u010d\u00edta\u0165 ako 60-70 % va\u0161ej maxim\u00e1lnej srdcovej frekvencie. Svoju maxim\u00e1lnu tepov\u00fa frekvenciu vypo\u010d\u00edtate ako 220 m\u00ednus v\u00e1\u0161 vek. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1729491201394\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Musim_si_pri_kazdom_cviceni_sledovat_srdcovu_frekvenciu\"><\/span><strong>Mus\u00edm si pri ka\u017edom cvi\u010den\u00ed sledova\u0165 srdcov\u00fa frekvenciu?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Nie je to nevyhnutn\u00e9, ale sledovanie srdcovej frekvencie v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 zv\u00fd\u0161i\u0165 efektivitu tr\u00e9ningu, najm\u00e4 ak m\u00e1te \u0161pecifick\u00e9 ciele, ako je napr\u00edklad zn\u00ed\u017eenie hmotnosti.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1729491221803\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Je_mozne_schudnut_bez_monitorovania_srdcovej_frekvencie\"><\/span><strong>Je mo\u017en\u00e9 schudn\u00fa\u0165 bez monitorovania srdcovej frekvencie?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u00c1no, mnoho \u013eud\u00ed chudne bez sledovania srdcovej frekvencie, ale sledovanie v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 zlep\u0161i\u0165 va\u0161e \u00fasilie.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1729491258036\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Co_robit_ak_je_moja_srdcova_frekvencia_prilis_vysoka\"><\/span><strong>\u010co robi\u0165, ak je moja srdcov\u00e1 frekvencia pr\u00edli\u0161 vysok\u00e1?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Ak je va\u0161a srdcov\u00e1 frekvencia pr\u00edli\u0161 vysok\u00e1, zmiernite tempo alebo si urobte prest\u00e1vku, aby ste predi\u0161li pre\u0165a\u017eeniu.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zdroje\"><\/span>Zdroje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<ul class=\"wp-block-list\">\n<li>HUNTER, Gary R., et al. Weight loss and exercise training effect on oxygen uptake and heart rate response to locomotion. <em>The Journal of Strength &amp; Conditioning Research<\/em>, 2012, 26.5: 1366-1373. <\/li>\n\n\n\n<li>HENDRICKS, Ed J., et al. Blood pressure and heart rate effects, weight loss and maintenance during long\u2010term phentermine pharmacotherapy for obesity. <em>Obesity<\/em>, 2011, 19.12: 2351-2360. <\/li>\n\n\n\n<li>HIRSCH, JULES, et al. Heart rate variability as a measure of autonomic function during weight change in humans. <em>American Journal of Physiology-Regulatory, Integrative and Comparative Physiology<\/em>, 1991, 261.6: R1418-R1423. <\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Zauj\u00edma v\u00e1s, \u010di m\u00e1 va\u0161a srdcov\u00e1 frekvencia vplyv na chudnutie? V\u0161etko sa o tom dozviete v na\u0161om \u010dl\u00e1nku. <\/p>\n","protected":false},"author":4,"featured_media":3040,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[36],"tags":[],"class_list":{"0":"post-3178","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ako-schudnut"},"featured_image_src":"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2024\/10\/tepova-frekvence.jpg","author_info":{"display_name":"Monika Havrdov\u00e1","author_link":"https:\/\/www.bezdiety.blog\/sk\/autor\/monika\/"},"_links":{"self":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/3178","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/comments?post=3178"}],"version-history":[{"count":1,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/3178\/revisions"}],"predecessor-version":[{"id":3179,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/3178\/revisions\/3179"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media\/3040"}],"wp:attachment":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media?parent=3178"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/categories?post=3178"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/tags?post=3178"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}