{"id":3970,"date":"2024-09-28T12:46:06","date_gmt":"2024-09-28T10:46:06","guid":{"rendered":"https:\/\/www.trener4you.sk\/?p=3970"},"modified":"2024-09-28T12:49:38","modified_gmt":"2024-09-28T10:49:38","slug":"intenzita-pri-silovom-treningu-ako-ju-spravne-nastavit","status":"publish","type":"post","link":"https:\/\/www.trener4you.sk\/en\/intenzita-pri-silovom-treningu-ako-ju-spravne-nastavit\/","title":{"rendered":"Intenzita pri silovom tr\u00e9ningu: Ako ju spr\u00e1vne nastavi\u0165?"},"content":{"rendered":"<div id=\"fws_69ecfa8bae1cb\"  data-column-margin=\"default\" data-midnight=\"dark\"  class=\"wpb_row vc_row-fluid vc_row standard_section\"  style=\"padding-top: 0px; padding-bottom: 0px; \"><div class=\"row-bg-wrap\" data-bg-animation=\"none\" data-bg-overlay=\"false\"><div class=\"inner-wrap\"><div class=\"row-bg\"  style=\"\"><\/div><\/div><div class=\"row-bg-overlay\" ><\/div><\/div><div class=\"row_col_wrap_12 col span_12 dark left\">\n\t<div  class=\"vc_col-sm-12 wpb_column column_container vc_column_container col no-extra-padding inherit_tablet inherit_phone\"  data-t-w-inherits=\"default\" data-bg-cover=\"\" data-padding-pos=\"all\" data-has-bg-color=\"false\" data-bg-color=\"\" data-bg-opacity=\"1\" data-hover-bg=\"\" data-hover-bg-opacity=\"1\" data-animation=\"\" data-delay=\"0\" >\n\t\t<div class=\"vc_column-inner\" ><div class=\"column-bg-overlay-wrap\" data-bg-animation=\"none\"><div class=\"column-bg-overlay\"><\/div><\/div>\n\t\t\t<div class=\"wpb_wrapper\">\n\t\t\t\t\r\n<div class=\"wpb_text_column wpb_content_element\" >\r\n\t<div class=\"wpb_wrapper\">\r\n\t\t<p><strong>Intenzita tr\u00e9ningu<\/strong> je d\u00f4le\u017eit\u00fdm faktorom, ktor\u00fd ovplyv\u0148uje efektivitu v\u00e1\u0161ho cvi\u010denia. Vo v\u0161eobecnosti hovor\u00ed o kvalite tr\u00e9ningu a ur\u010duje, ak\u00e1 n\u00e1ro\u010dn\u00e1 je va\u0161a fyzick\u00e1 aktivita. Intenzita vyjadruje, ako tvrdo po\u010das tr\u00e9ningu pracujete a odzrkad\u013euje va\u0161u aktu\u00e1lnu <strong>kond\u00edciu<\/strong> a <strong>silu<\/strong>.<\/p>\n<p>\u010c\u00edm viac pr\u00e1ce vykon\u00e1te v \u010dasovej jednotke, t\u00fdm je va\u0161a tr\u00e9ningov\u00e1 intenzita vy\u0161\u0161ia. Vo v\u0161eobecnosti rozli\u0161ujeme tri \u00farovne intenzity \u2013 <strong>n\u00edzku<\/strong>, <strong>stredn\u00fa<\/strong> a <strong>vysok\u00fa intenzitu<\/strong>.<\/p>\n<h3 class=\"wp-block-heading\">\u010co je intenzita pri silovom tr\u00e9ningu?<\/h3>\n<p>Pri <strong>silovom tr\u00e9ningu<\/strong> sa intenzita definuje percentom maxim\u00e1lneho \u00fasilia, zn\u00e1meho ako <strong>1 RM<\/strong> (One Repetition Maximum). Toto 1 RM predstavuje maxim\u00e1lnu z\u00e1\u0165a\u017e (v\u00e1hu), ktor\u00fa je \u0161portovec schopn\u00fd jednorazovo zdvihn\u00fa\u0165, \u010do znamen\u00e1, \u017ee ide o 100 % n\u00e1mahu. Na z\u00e1klade tejto hodnoty sa ur\u010duje, s akou intenzitou budete pracova\u0165 po\u010das tr\u00e9ningu. Napr\u00edklad, ak tr\u00e9nujete s 80 % svojho 1 RM a vykon\u00e1te 5 opakovan\u00ed, znamen\u00e1 to, \u017ee zdvihnete 80 % svojej maxim\u00e1lnej hmotnosti na jedno opakovanie.<\/p>\n<h3 class=\"wp-block-heading\">Sledovanie intenzity tr\u00e9ningu pomocou srdcovej frekvencie<\/h3>\n<p>\u010eal\u0161\u00edm sp\u00f4sobom na ur\u010denie intenzity tr\u00e9ningu je sledovanie <strong>srdcovej frekvencie<\/strong>. V\u00e1\u0161 <strong>srdcov\u00fd rytmus<\/strong> sa zvy\u0161uje \u00famerne so st\u00fapaj\u00facou intenzitou cvi\u010denia. Pri monitorovan\u00ed tr\u00e9ningu je d\u00f4le\u017eit\u00e9 pozna\u0165 svoju <strong>maxim\u00e1lnu tepov\u00fa frekvenciu (MHR)<\/strong>, ktor\u00e1 predstavuje maxim\u00e1lny po\u010det \u00faderov srdca za min\u00fatu pri maxim\u00e1lnom \u00fasil\u00ed. Tento sp\u00f4sob nie je v\u0161ak v\u017edy najvhodnej\u0161\u00ed pre sledovanie intenzity pri <strong>silovom tr\u00e9ningu<\/strong>, preto\u017ee srdcov\u00e1 frekvencia reaguje na z\u00e1\u0165a\u017e s oneskoren\u00edm.<\/p>\n<h3 class=\"wp-block-heading\">R\u00f4zne \u00farovne intenzity a ich vplyv na telo<\/h3>\n<p>R\u00f4zna intenzita tr\u00e9ningu m\u00e1 na va\u0161e telo r\u00f4zny \u00fa\u010dinok. Napr\u00edklad, ak si medzi jednotliv\u00fdmi s\u00e9riami doprajete krat\u0161ie pauzy, v\u00e1\u0161 srdcov\u00fd rytmus zostane po\u010das cel\u00e9ho tr\u00e9ningu zv\u00fd\u0161en\u00fd, \u010do vedie k <strong>v\u00e4\u010d\u0161iemu spa\u013eovaniu kal\u00f3ri\u00ed<\/strong>. Naopak, ak zv\u00fd\u0161ite intenzitu v\u00fdbu\u0161n\u00fdm zdv\u00edhan\u00edm z\u00e1va\u017eia, zv\u00fd\u0161ite svoju <strong>silu<\/strong> a <strong>v\u00fdbu\u0161nos\u0165<\/strong>. Pre zlep\u0161enie <strong>kardiovaskul\u00e1rnej kond\u00edcie<\/strong> sa odpor\u00fa\u010da tr\u00e9nova\u0165 na \u00farovni 65 % a\u017e 75 % svojej MHR, \u010do zlep\u0161uje <strong>aer\u00f3bnu kond\u00edciu<\/strong> (schopnos\u0165 tela vyu\u017e\u00edva\u0165 kysl\u00edk po\u010das cvi\u010denia).<\/p>\n<h3 class=\"wp-block-heading\">Odpor\u00fa\u010dania pre intenzitu tr\u00e9ningu<\/h3>\n<p>Pod\u013ea odpor\u00fa\u010dan\u00ed <strong>austr\u00e1lskych vedcov<\/strong> je pre dobr\u00e9 zdravie vhodn\u00e9 zaradi\u0165 aspo\u0148 <strong>30 min\u00fat fyzickej aktivity denne<\/strong> so strednou intenzitou. Tak\u00e9to cvi\u010denie pom\u00e1ha udr\u017ea\u0165 optim\u00e1lnu <strong>kond\u00edciu<\/strong>, zlep\u0161uje kardiovaskul\u00e1rne zdravie a podporuje celkov\u00fa fyzick\u00fa v\u00fdkonnos\u0165.<\/p>\n<p>&nbsp;<\/p>\n\t<\/div>\r\n<\/div>\r\n\r\n\r\n\r\n\n\t\t\t<\/div> \n\t\t<\/div>\n\t<\/div> \n<\/div><\/div>","protected":false},"excerpt":{"rendered":"Intenzita tr\u00e9ningu je d\u00f4le\u017eit\u00fdm faktorom, ktor\u00fd ovplyv\u0148uje efektivitu v\u00e1\u0161ho cvi\u010denia. Vo v\u0161eobecnosti hovor\u00ed o kvalite tr\u00e9ningu a ur\u010duje, ak\u00e1 n\u00e1ro\u010dn\u00e1 je va\u0161a fyzick\u00e1 aktivita. Intenzita vyjadruje, ako tvrdo po\u010das tr\u00e9ningu...","protected":false},"author":2,"featured_media":3971,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[51],"tags":[],"class_list":{"0":"post-3970","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-trening"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Intenzita pri silovom tr\u00e9ningu: Ako ju spr\u00e1vne nastavi\u0165? - Michal Di\u0161kant<\/title>\n<meta name=\"description\" content=\"&quot;Zistite, ako spr\u00e1vne nastavi\u0165 intenzitu pri silovom tr\u00e9ningu pre efekt\u00edvny rast svalov a kond\u00edciu. Nau\u010dte sa, ako 1 RM, srdcov\u00e1 frekvencia a r\u00f4zne \u00farovne intenzity ovplyv\u0148uj\u00fa va\u0161e cvi\u010denie a dosiahnite lep\u0161ie v\u00fdsledky.&quot;\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.trener4you.sk\/en\/intenzita-pri-silovom-treningu-ako-ju-spravne-nastavit\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Intenzita pri silovom tr\u00e9ningu: Ako ju spr\u00e1vne nastavi\u0165? - Michal Di\u0161kant\" \/>\n<meta property=\"og:description\" content=\"&quot;Zistite, ako spr\u00e1vne nastavi\u0165 intenzitu pri silovom tr\u00e9ningu pre efekt\u00edvny rast svalov a kond\u00edciu. Nau\u010dte sa, ako 1 RM, srdcov\u00e1 frekvencia a r\u00f4zne \u00farovne intenzity ovplyv\u0148uj\u00fa va\u0161e cvi\u010denie a dosiahnite lep\u0161ie v\u00fdsledky.&quot;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.trener4you.sk\/en\/intenzita-pri-silovom-treningu-ako-ju-spravne-nastavit\/\" \/>\n<meta property=\"og:site_name\" content=\"Michal Di\u0161kant\" \/>\n<meta property=\"article:published_time\" content=\"2024-09-28T10:46:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-28T10:49:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.trener4you.sk\/wp-content\/uploads\/2024\/09\/trener4you-intenzita.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"792\" \/>\n\t<meta property=\"og:image:height\" content=\"439\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Client\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Client\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.trener4you.sk\/intenzita-pri-silovom-treningu-ako-ju-spravne-nastavit\/\",\"url\":\"https:\/\/www.trener4you.sk\/intenzita-pri-silovom-treningu-ako-ju-spravne-nastavit\/\",\"name\":\"Intenzita pri silovom tr\u00e9ningu: Ako ju spr\u00e1vne nastavi\u0165? - Michal Di\u0161kant\",\"isPartOf\":{\"@id\":\"https:\/\/www.trener4you.sk\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.trener4you.sk\/intenzita-pri-silovom-treningu-ako-ju-spravne-nastavit\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.trener4you.sk\/intenzita-pri-silovom-treningu-ako-ju-spravne-nastavit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.trener4you.sk\/wp-content\/uploads\/2024\/09\/trener4you-intenzita.jpg\",\"datePublished\":\"2024-09-28T10:46:06+00:00\",\"dateModified\":\"2024-09-28T10:49:38+00:00\",\"author\":{\"@id\":\"https:\/\/www.trener4you.sk\/#\/schema\/person\/7c5c26e68fd84edc6c3c00f825e61dc8\"},\"description\":\"\\\"Zistite, ako spr\u00e1vne nastavi\u0165 intenzitu pri silovom tr\u00e9ningu pre efekt\u00edvny rast svalov a kond\u00edciu. 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Nau\u010dte sa, ako 1 RM, srdcov\u00e1 frekvencia a r\u00f4zne \u00farovne intenzity ovplyv\u0148uj\u00fa va\u0161e cvi\u010denie a dosiahnite lep\u0161ie v\u00fdsledky.\"","og_url":"https:\/\/www.trener4you.sk\/en\/intenzita-pri-silovom-treningu-ako-ju-spravne-nastavit\/","og_site_name":"Michal Di\u0161kant","article_published_time":"2024-09-28T10:46:06+00:00","article_modified_time":"2024-09-28T10:49:38+00:00","og_image":[{"width":792,"height":439,"url":"https:\/\/www.trener4you.sk\/wp-content\/uploads\/2024\/09\/trener4you-intenzita.jpg","type":"image\/jpeg"}],"author":"Client","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Client","Estimated reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.trener4you.sk\/intenzita-pri-silovom-treningu-ako-ju-spravne-nastavit\/","url":"https:\/\/www.trener4you.sk\/intenzita-pri-silovom-treningu-ako-ju-spravne-nastavit\/","name":"Intenzita pri silovom tr\u00e9ningu: Ako ju spr\u00e1vne nastavi\u0165? - Michal Di\u0161kant","isPartOf":{"@id":"https:\/\/www.trener4you.sk\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.trener4you.sk\/intenzita-pri-silovom-treningu-ako-ju-spravne-nastavit\/#primaryimage"},"image":{"@id":"https:\/\/www.trener4you.sk\/intenzita-pri-silovom-treningu-ako-ju-spravne-nastavit\/#primaryimage"},"thumbnailUrl":"https:\/\/www.trener4you.sk\/wp-content\/uploads\/2024\/09\/trener4you-intenzita.jpg","datePublished":"2024-09-28T10:46:06+00:00","dateModified":"2024-09-28T10:49:38+00:00","author":{"@id":"https:\/\/www.trener4you.sk\/#\/schema\/person\/7c5c26e68fd84edc6c3c00f825e61dc8"},"description":"\"Zistite, ako spr\u00e1vne nastavi\u0165 intenzitu pri silovom tr\u00e9ningu pre efekt\u00edvny rast svalov a kond\u00edciu. Nau\u010dte sa, ako 1 RM, srdcov\u00e1 frekvencia a r\u00f4zne \u00farovne intenzity ovplyv\u0148uj\u00fa va\u0161e cvi\u010denie a dosiahnite lep\u0161ie v\u00fdsledky.\"","breadcrumb":{"@id":"https:\/\/www.trener4you.sk\/intenzita-pri-silovom-treningu-ako-ju-spravne-nastavit\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.trener4you.sk\/intenzita-pri-silovom-treningu-ako-ju-spravne-nastavit\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/www.trener4you.sk\/intenzita-pri-silovom-treningu-ako-ju-spravne-nastavit\/#primaryimage","url":"https:\/\/www.trener4you.sk\/wp-content\/uploads\/2024\/09\/trener4you-intenzita.jpg","contentUrl":"https:\/\/www.trener4you.sk\/wp-content\/uploads\/2024\/09\/trener4you-intenzita.jpg","width":792,"height":439,"caption":"Mu\u017e vykon\u00e1vaj\u00faci silov\u00fd tr\u00e9ning s \u010dinkou v posil\u0148ovni, s\u00fastredene zdv\u00edhaj\u00fac v\u00e1hu. 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