pulso zonos

Pulso zonos, Širdies susitraukimo dažnis (ŠSD)

Didžioji dalis sportuojančių net nepagalvoja, kad yra labai svarbus rodiklis, kuriuo reikėtų sekti savo treniruotes. Širdies susitraukimo dažnis gali padėti treniruotes padaryti kokybiškesnes ir padėti išvengti nemalonių pasekmių.

Maksimalus širdies susitraukimo dažnis ( Max ŠSD) tai yra didžiausias dažnis, kuriuo širdis gali pumpuoti kraują į dirbančius raumenis ir kurio niekada nereikėtų peržengti arba būti arti tos zonos, nes tai labai apkrauna širdį ir visas kitas sistemas. Max ŠSD apsiskaičiuoti labai lengva:

Max ŠSD =220 – amžius arba Max ŠSD = 208 – (0,7 x amžius)

Ramybės ŠSD matuojamas tik atsikėlus, arba dieną pagulėjus ramiai apie 15 minučių. Ramybės pulsą apskaičiuoti labai lengva, pridėti pirštus prie kaklo miego arterijos arba riešo ir skaičiuoti kiek dužių buvo per minutę arba tiesiog kiek dužių buvo per 10 s ir padauginti iš 6.

Koks ŠSD turėtų būti, kad gerintumėte skirtingas savybes?

Treniruočių intensyvumo ribos nuo Max ŠSD:

1. 50 % – 85% – aerobinė zona;
2. 50 – 60 % – apšilimo, atvėsimo ir atsigavimo zona. Treniruotė šioje zonoje padeda tolygiai įsidirbti prieš treniruotę ir atvėsti ir nuraminti širdies ir kraujagyslių sistemą po treniruotės. Taip pat ši zona tinka žmonėms, kurie ilgą laiką nesportavo, kurie yra po ligų bei turintiems didelį antsvorį.
3. 60 – 75 % – riebalų deginimo zona. Šiame intensyvume geriausiai „dega“ riebalai ir geriausiai pašalinama laktato rūgštis iš organizmo, kuri atsirado fizinio krūvio metu. Taip pat ši zona labiausiai tinka stiprinti raumenis.
4. 70 – 85 % – širdies ir kraujagyslių sistemos stiprinimo zona. Ši zona labiausiai tinka jauniems ir stipriems sportuojantiems žmonėms. Per šį intensyvumą gerinamas kūno sugebėjimas transportuoti deguonį ir šalinti anglies dvideginį, taip stiprinant dirbančius raumenis.
5. 80 – 90% – anaerobinė zona arba laktato kaupimo zona. Per tokį intensyvumą pagrindinis energijos šaltinis yra raumenų glikogenas ir treniravimas šioje zonoje lavina anaerobinę glikolizę.
6. 90 – 100% – raudonoji zona. Treniravimas šioje zonoje galimas tik trumpą laiką. Ši zona padeda ugdyti greitį, nes per ją efektyviai treniruojamos susitraukiančios raumeninės skaidulos. Tačiau ši zona yra pavojinga ir tik labai pajėgūs sportininkai gali į ją įžengti trumpą laiką.

Kada ir kaip žinoti ar treniruotė vyksta tinkamu intensyvumu? Pulsą reikėtų skaičiuoti prieš fizinį krūvį, po apšilimo, keletą kartų pagrindinėje dalyje, per atvėsimą ir pačiame treniruotės gale. Jei neturite išmaniosios apyrankes ar laikrodžio, kuris rodytų jūsų pulsą (tokią apyrankę galite įsigyti pas mus), ŠSD intensyvumo ribas galima apskaičiuoti pagal Karvonijaus formulę: Pavyzdžiui reikia apsiskaičiuoti TI 50%, tai skaičiuosime taip: TI 50 % = (maxŠSD – ramybės ŠSD) x 0,5 + ramybės ŠSD.

FIT rekomendacijos pagal esamą fizinio pasirengimo lygį

Pasirengimas Žemas Vidutinis Geras
Dažnumas (k/sav) 3 k. 3 – 5 k. 3 – 6 k.
Intensyvumas (%ŠSD nuo max) 55 – 65 % 65 – 75 % 75 – 90%
Trukmė (min) 10 – 30 min. 20 – 40 min. 30 – 60 min.

Svarbu nusistatyti savo galimybių ribas, kad save apsaugotumėte ir judėtumėte norimų rezultatų link.

Migle Zakarkaite

Miglė Zakarkaitė

Fizinio aktyvumo patarimai, pratimų atlikimas bei konsultacija sporto klausimais.

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Įrašo “Pulso zonos, Širdies susitraukimo dažnis (ŠSD)” komenatarų: 436

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