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Vadba z vibracijsko ploščo
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Preverjanje utripa
Za zdravo fitnes vadbo je smiselno, da redno preverjate svoj srčni utrip.
Da bi preprečili zdravstvene težave zaradi prekomerne vadbe,
preverjajte svoj srčni utrip tudi pri domnevni pasivni vadbi.
Z vidika športne medicine je optimalen utrip med 60% in 85%
vašega najvišjega utripa.
Več kot imate kondicije, tem počasneje narašča utrip in hitreje se
vrne v fazo mirovanja. Redno beležite vrednosti v tabelo, da pov-
zamete svoje uspehe pri vadbi.
Glede na to, kdaj merite utrip, dobite naslednje vrednosti:
Pred vadbo: utrip v mirovanju
Takoj po koncu vadbe (10minut): obremenitveni/vadbeni utrip
1 minuto po končani vadbi: Utrip za počivanje
Pri preverjanju svojega obremenitvenega/vadbenega utripa upoštevajte naslednje
orientacijske vrednosti:
Frekvenca utripa 60%: Tukaj vadite v zelo učinkovitem območju v višini 60%,
idealno za začetnike.
Frekvenca utripa 85 %: Območje 85% najvišjega utripa je primerno za napredne
in športnike.
Frekvenca utripa 90 %: Območje 90% najvišjega utripa je primerno samo za
vrhunske športnike in kratke vaje.
Merjenje utripa
1. Položite kazalec in sredinec desne roke na notranjo stran levega zapestja.
2. 15 sekund štejte srčni utrip.
3. Preštet srčni utrip pomnožite s štiri.
4. Rezultat je vaša frekvenca utripa na minuto.
5. Primerjajte ugotovljeno frekvenco utripa z mejnimi vrednostmi, ki veljajo za vas
(glejte tabelo „Izračun vadbenega utripa“).
Izračun osebnega najvišjega utripa
Najvišji utrip = 100%
Formula: 220 minus starost
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