Kako shujašati?

No, včeraj sem gonil bicikel med 150-160 u/min 1 uro, bom zdaj tako fural 1 mesec pa da vidim razliko.

Sploh ne ločiš pojmov no, kaj šele metadologij za določanje teh območij.

Vsaj poguglaj pa prepiš, da se bo vsaj matematka ujemala.

KSZ

Enkrat sem imel zadevo, kjer je pisalo za vsako stvar, koliko kalorij ima, npr. jajce, hamburger....
in pa tudi koliko kalorij se porabi, npr. delo za compom, hoja po stonicah, ležanje, tek....

Ima kdo te lestvice, bi si jaz izračunal, kaj delam narobe

evo... to tud mene matra, kako izracunat za kaksno hrano, koliko kalorij ima in kako potem kombinirat

Tega imaš na netu polno...

http://www.maxximum-portal.com/forum/viewtopic.php?t=2145&start=15

dol si dej zadnjo objavljeno verzijo

To sem pred časo m našel, je kar dosti tega gor klik

super don!!!!

bom pocekiral. hvala za link

torej, vidim da ste tudi tukaj struckoti...

torej... naj mi zdaj nekdo razlozi, kako potekajo ta obmocja intenzivnosti vadbe glede na frekvenco srcnega utripa in kaj dejansko katero obmocje pomeni?

je pametno pred samim zacetkom treniranja naredit EKG test (kolk stane kaj takega)?

po domače povedan:

telo za energijo porablja maščobe in hidrate. v mirovanju, telo porablja v večini maščobe, večji kot pa je utrip, bolj se to premakne v dobro glukoze. torej pri recimo 65% vašega max utripa, telo porablja večinoma maščobo, ampak delno tut hidrate. pri recimo 85% utripa, pa telo porabja skoraj 100% hidrate, ker predolgo traja za telo da dobi energijo iz maščobe.

pred treniranjem, je dobro obiskat zdravnika in narest vse teste, tako da si sigurn da je vse ok.

imas morda kak graf, kjer je se kaj vec podrobnosti?

btw, kje izvajajo taksne teste, gres do osebnega zdravnika ali je to samoplacnisko? to se dela ekg pod obremenitvijo? sigurno grem na tak pregled prej

torej, na izi varjanta, ce hoces kurit mascobe, je najboljsa intenzvinost pri 60% max utripa?

kakšne podrobnosti pa bi ti rad?

lepo pejd do zdravnika in reči da bi rad celoten pregled, ker boš začel s treniranjem in bi rad videl če je vse ok. more ti pa to odobrit, ker si upravičen do tega, vsaj 1x letno. lahko ji pa tut pod nos pomoliš list papirja, da ti podpiše da bo ona kazensko odgovarjala če se ti kej zgodi

če maš bolj malo kondicije, potem je bolši nizkointenzivni kardio (recimo 30min za začetek)

hm... podrobnosti? recimo, neko korelacijo med stopnjo intenzivnosti in pa casovnim intervalom.
recimo, kaj dosezem s tem? vsak dan laufat 45 minut pri 140bpm?
ali vsak drug dan laufat eno uro na 150?

tega ne vem... kako si splanirat zadevo

na, preberi si malo:

http://www.maxximum-portal.com/vadba/fitnes/dobri_stari_kardio

http://www.maxximum-portal.com/vadba/fitnes/dobri_stari_kardio_2_del

How to calculate your fat-burning heart rate zone
There are two methods to determine your target heart zone for fat burning. If you don't know your resting heart rate, you can use the "age-predicted" method. This formula takes your estimated maximum heart rate and multiplies it directly by the intensity you want to work at. If you know your resting heart rate, an even more accurate method is the Karvonnen formula. This method accurately predicts your training zone by factoring in your resting heart rate.

Method 1: The Karvonnen method (Use this formula if you know your resting heart rate)
Step 1: Determine your resting heart rate
Your resting heart rate is determined by counting your pulse (at your wrist or the side of your neck) for a full 60 seconds. A true resting heart rate should be measured in the morning as soon as you wake up and before engaging in any activity or consuming any stimulants (coffee, etc). Your resting heart rate is a fairly accurate indicator of your cardiovascular fitness level. The better your level of cardiovascular fitness, the lower your resting heart rate will be. The average resting heart rate is 72 beats per minute (bpm). If your heart rate is substantially higher than the average (80-90 bpm) it may be a sign of poor cardiovascular fitness. A resting heart rate higher than usual can also be a sign of overtraining. Low resting heart rates are usually an indicator of excellent cardiovascular fitness. Some marathon runners have resting heart rates as low as 40 bpm or less!
Step 2: Determine your estimated maximum heart rate (EMHR)
Your EMHR is an estimate of how fast your heart can beat while exercising. The formula below is only an estimate of your maximum heart rate. The only way for you to know for sure what your EMHR is would be to undergo a graded treadmill test. (Where they hook you up to a bunch of monitors and gradually run you faster and steeper until you literally drop from exhaustion)
The formula for estimated maximum heart rate is 220 - your age
Example:
you are 30
220 - 30 = 190
your EMHR is 190 beats per minute
Step 3: Determine your heart rate reserve (HRR) by subtracting your RHR from your EMHR
Example:
your RHR is 58 bpm your MHR is 190
190 - 58 = 132
your HRR is 132 bpm

Step 4: Select an intensity range to work at based on your goals and on your personal fitness level. The target zone is between 60% and 80%
% of MHR Difficulty
60-65% moderate
65-70% somewhat hard
70-75% moderately hard
75-80% hard
Step 5: Multiply your HRR by your desired intensity range
example
you are a beginner
select the moderate intensity range of 60-65% multiply your HRR by 60-65%
132 X .60% = 79
132 X .65% = 86
Step 6: Add your RHR to your HRR to determine your target heart rate
79 (HRR) + 58 (RHR) = 137 (THR at 60%) 86 (HRR)+ 58 (RHR) = 144 (THR at 65%) Your target zone is 137 - 144 beats per minute
Method 2: The Age-Predicted Method
This is the simplest method of determining your target heart rate and this should be used if you don’t know your resting heart rate.
Step 1: determine your estimated maximum heart rate (MHR) The formula for maximum heart rate is 220 - your age
Example:
you are 30
220 - 30 = 190
your EMHR is 190 beats per minute
Step 2: Select an intensity range to work in based on your goals and on your personal fitness level. The target zone for the age-predicted method is 70-85% of your estimated maximum heart rate

% of MHR Difficulty
70-75% moderate (beginner)
75-80% somewhat hard (intermediate)
80-85% hard (advanced)
Step 3: Multiply your MHR by your desired intensity range
Example:
You are a beginner
Select the moderate intensity range of 70-75%
Multiply your MHR by 70-75%
190 X .70% = 133 190 X .75% = 142

Jav se mi pa te js stestiram. Mam en svoj protokol, vsako minuto ti povečam hitrost teka na progi, zraven ti merim srčni utrip.
Na koncu izrišem graf. Najdem točko kjer se krivulja zlomi.
Napišem ti vse ciljne pulze za trening, Vo2max, max pulz, anaerobni prag.

hvala obema, grem brat pa si delat kratke zapiske

Ma na tem se ne obešat predolgo, važno je da migaš btk pulz +/- 10.

Veliiikooo bolj bi pomagalo če bi si lahko kolkrtolk natančno meril delež špeha, tko bi takoj vedel, če delaš kaj narobe.