{"id":6055,"date":"2021-03-20T20:45:51","date_gmt":"2021-03-20T20:45:51","guid":{"rendered":"https:\/\/ski-outdoor.ro\/outdoor\/?p=6055"},"modified":"2022-08-09T08:25:42","modified_gmt":"2022-08-09T08:25:42","slug":"de-ce-sa-te-antrenezi-in-functie-de-zonele-de-puls","status":"publish","type":"post","link":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/03\/20\/de-ce-sa-te-antrenezi-in-functie-de-zonele-de-puls\/","title":{"rendered":"De ce s\u0103 te antrenezi \u00een func\u021bie de zonele de puls?"},"content":{"rendered":"\r\n

Pe l\u00e2ng\u0103 pace, pulsul este un reper bun \u00een alergare \u0219i alte activit\u0103\u021bi fizice. Te va ajuta s\u0103-\u021bi planifici antrenamente eficiente, s\u0103 le personalizezi \u00een func\u021bie de caracteristicile tale \u0219i s\u0103-\u021bi atingi mai u\u0219or obiectivele sportive, fiind \u00een acela\u0219i timp \u00eentr-o zon\u0103 sigur\u0103 pentru s\u0103n\u0103tate.<\/strong><\/p>\r\n

\"\"<\/p>\r\n\r\n\r\n\r\n

Pulsul normal \u00een repaus este \u00eentre 60 \u0219i 80 bpm pentru adul\u021bi, \u00eens\u0103 acesta poate cobor\u00ee p\u00e2n\u0103 la 40 bpm \u00een cazul sportivilor \u0219i al persoanelor cu o condi\u021bie fizic\u0103 foarte bun\u0103.<\/p>\r\n\r\n\r\n\r\n

\u00centre pulsul \u00een repaus \u0219i pulsul maxim exist\u0103 diferite zone de intensitate a efortului fizic. \u00cen loc de timp per kilometru, antrenamentul pe zone de puls folose\u0219te pulsul (bpm) sau un procent din pulsul maxim ca ghid pentru c\u00e2t de repede ar trebui s\u0103 alergi, utiliz\u00e2nd zone bazate pe frecven\u021ba cardiac\u0103 maxim\u0103, astfel:<\/p>\r\n\r\n\r\n\r\n

Zona 1:<\/strong> 50-60% din pulsul maxim. Este zona de antrenament foarte u\u0219or, potrivit\u0103 pentru zilele de refacere.<\/p>\r\n\r\n\r\n\r\n

Zona 2:<\/strong> 60-70% din pulsul maxim. Se preteaz\u0103 mai ales la alerg\u0103ri sub 90 de minute \u0219i \u00eembun\u0103t\u0103\u021be\u0219te capacitatea corpului de a arde gr\u0103simi pentru a ob\u021bine energie, fiind optim\u0103 pentru cei care vor s\u0103 sl\u0103beasc\u0103.<\/p>\r\n\r\n\r\n\r\n

Zona 3:<\/strong> 70-80% din pulsul maxim. \u00cen zona aerob\u0103 intr\u0103 mai ales alerg\u0103rile de timp tempo, utile pentru a dezvolta rezisten\u021ba \u0219i a cre\u0219te capacitatea aerob\u0103.<\/p>\r\n\r\n\r\n\r\n

Zona 4: <\/strong>80-90% din pulsul maxim. Presupune folosirea deopotriv\u0103 a metabolismului aerob \u0219i anaerob, corpul devenind mai eficient la tolerarea unor niveluri mai mari de acid lactic \u00een s\u00e2nge \u0219i la folosirea carbohidra\u021bilor pentru energie.<\/p>\r\n\r\n\r\n\r\n

Zona 5:<\/strong> 90-100% din pulsul maxim. Zona cea mai intens\u0103, utilizat\u0103 la antrenamentele de tip intervale, care dureaz\u0103 sub 5 minute.
\u00cen func\u021bie de starea de s\u0103n\u0103tate \u0219i de obiectivele tale (preg\u0103tirea pentru o curs\u0103 anume, \u00eembun\u0103t\u0103\u021birea formei fizice sau cre\u0219terea rezisten\u021bei), te vei antrena preponderent \u00eentr-o zon\u0103 sau alta. Totu\u0219i, indiferent de ce \u00ee\u021bi dore\u0219ti s\u0103 ob\u021bii, este bine s\u0103 faci antrenamente \u00een toate zonele de puls, alternativ.<\/p>\r\n\r\n\r\n\r\n

Exist\u0103 mai multe metode pentru a-\u021bi afla pulsul maxim, dar cea mai cunoscut\u0103 este 220- v\u00e2rsta.<\/p>\r\n\r\n\r\n\r\n

Pulsul te ajut\u0103 s\u0103 devii mai bun din punct de vedere fizic \u0219i s\u0103 te antrenezi \u00een siguran\u021b\u0103, fiind un instrument bun pentru preg\u0103tirea sportiv\u0103. Totu\u0219i, indiferent de formula aleas\u0103, \u021bine cont c\u0103 este doar un calcul aproximativ, pulsul maxim put\u00e2nd varia \u00een realitate cu 15-20 bpm \u00een sus sau \u00een jos.<\/p>\r\n\r\n\r\n\r\n

Scris de: Alin C\u00eerdei<\/em><\/p>\r\n","protected":false},"excerpt":{"rendered":"

Pe l\u00e2ng\u0103 pace, pulsul este un reper bun \u00een alergare \u0219i alte activit\u0103\u021bi fizice. Te va ajuta s\u0103-\u021bi planifici antrenamente…<\/p>\n","protected":false},"author":16,"featured_media":6056,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[34],"tags":[2708,170,2707,1056,138,2709,990,934,2047],"yoast_head":"\nDe ce s\u0103 te antrenezi \u00een func\u021bie de zonele de puls? - Outdoor Magazine<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/03\/20\/de-ce-sa-te-antrenezi-in-functie-de-zonele-de-puls\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"De ce s\u0103 te antrenezi \u00een func\u021bie de zonele de puls? - Outdoor Magazine\" \/>\n<meta property=\"og:description\" content=\"Pe l\u00e2ng\u0103 pace, pulsul este un reper bun \u00een alergare \u0219i alte activit\u0103\u021bi fizice. 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