{"id":2032,"date":"2016-05-16T05:37:44","date_gmt":"2016-05-16T05:37:44","guid":{"rendered":"https:\/\/daivings.lv\/?p=2032"},"modified":"2016-05-16T05:38:53","modified_gmt":"2016-05-16T05:38:53","slug":"organisma-aerobais-slieksnis","status":"publish","type":"post","link":"https:\/\/daivings.lv\/pl\/prog-tlenowy-organizmu\/","title":{"rendered":"Pr\u00f3g tlenowy organizmu"},"content":{"rendered":"<p><a href=\"https:\/\/daivings.lv\/velies-iemacities-nirt-ar-akvalangu\/nirt-ar-akvalangu\/\" rel=\"attachment wp-att-1907\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-1907\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/nirt-ar-akvalangu-300x225.jpg\" alt=\"Certyfikat nurka PADI\" width=\"300\" height=\"225\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/nirt-ar-akvalangu-300x225.jpg?v=1706275916 300w, https:\/\/daivings.lv\/wp-content\/uploads\/nirt-ar-akvalangu-768x576.jpg?v=1706275916 768w, https:\/\/daivings.lv\/wp-content\/uploads\/nirt-ar-akvalangu-16x12.jpg?v=1706275916 16w, https:\/\/daivings.lv\/wp-content\/uploads\/nirt-ar-akvalangu-230x173.jpg?v=1706275916 230w, https:\/\/daivings.lv\/wp-content\/uploads\/nirt-ar-akvalangu-350x263.jpg?v=1706275916 350w, https:\/\/daivings.lv\/wp-content\/uploads\/nirt-ar-akvalangu-480x360.jpg?v=1706275916 480w, https:\/\/daivings.lv\/wp-content\/uploads\/nirt-ar-akvalangu.jpg?v=1706275916 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Dla aktywnego nurka powodzenie w aktywno\u015bciach podwodnych jest \u015bci\u015ble powi\u0105zane z og\u00f3lnym stanem zdrowia i rozwojem fizycznym danej osoby. Wytrzyma\u0142o\u015b\u0107 w sporcie to zdolno\u015b\u0107 do kontynuowania aktywno\u015bci przez d\u0142ugi czas bez zmniejszenia jej efektywno\u015bci. W prostym j\u0119zyku \u2013 aby kontynuowa\u0107 czynno\u015b\u0107 ze sta\u0142\u0105 szybko\u015bci\u0105, moc\u0105 i precyzj\u0105. Istniej\u0105 oczywi\u015bcie sporty \u2013 biegi d\u0142ugodystansowe, jazda na rowerze, narciarstwo, p\u0142ywanie itp., w kt\u00f3rych dominuj\u0105c\u0105 cech\u0105 fizyczn\u0105 jest wytrzyma\u0142o\u015b\u0107 i nazywamy je sportami wytrzyma\u0142o\u015bciowymi. Jednak fizyczna jako\u015b\u0107 wytrzyma\u0142o\u015bci jest niezb\u0119dna sportowcom wszystkich dyscyplin sportowych.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Spis tre\u015bci<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Prze\u0142\u0105cznik spisu tre\u015bci\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Prze\u0142\u0105cznik<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/daivings.lv\/pl\/prog-tlenowy-organizmu\/#Aerobais_slieksnis_kopeja_izturiba\" >Pr\u00f3g aerobowy w wytrzyma\u0142o\u015bci ca\u0142kowitej<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/daivings.lv\/pl\/prog-tlenowy-organizmu\/#Organisma_aeroba_slieksna_trennini\" >Trening progu aerobowego cia\u0142a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/daivings.lv\/pl\/prog-tlenowy-organizmu\/#Organisma_aerobais_slieksna_trennini_dazada_vecuma\" >Trening progu aerobowego cia\u0142a w r\u00f3\u017cnym wieku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/daivings.lv\/pl\/prog-tlenowy-organizmu\/#Organisma_aerobais_slieksnis_un_speju_attistisana\" >Pr\u00f3g tlenowy organizmu a rozw\u00f3j zdolno\u015bci<\/a><\/li><\/ul><\/nav><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Aerobais_slieksnis_kopeja_izturiba\"><\/span>Pr\u00f3g aerobowy w wytrzyma\u0142o\u015bci ca\u0142kowitej<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>W sporcie wytrzyma\u0142o\u015b\u0107 dzieli si\u0119 na wytrzyma\u0142o\u015b\u0107 og\u00f3ln\u0105 i specjaln\u0105. Ze wzgl\u0119du na fizjologiczn\u0105 gotowo\u015b\u0107 organizmu do wysi\u0142ku wyr\u00f3\u017cnia si\u0119 wytrzyma\u0142o\u015b\u0107 tlenow\u0105 i beztlenow\u0105. Wytrzyma\u0142o\u015b\u0107 tlenowa to zdolno\u015b\u0107 organizmu do dostarczania energii za pomoc\u0105 wdychanego tlenu. Wytrzyma\u0142o\u015b\u0107 beztlenowa to zdolno\u015b\u0107 organizmu do dostarczania energii bez obecno\u015bci tlenu, tworz\u0105c tzw. d\u0142ug tlenowy, gdy wykonywana czynno\u015b\u0107 jest bardzo szybka, silna, a organizm nie jest w stanie przyj\u0105\u0107 tak du\u017cej ilo\u015bci tlenu, jaka jest niezb\u0119dne do tej dzia\u0142alno\u015bci.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Organisma_aeroba_slieksna_trennini\"><\/span>Trening progu aerobowego cia\u0142a<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Przede wszystkim nale\u017cy wytrenowa\u0107 organizm, aby jak najd\u0142u\u017cej by\u0142 w stanie dostarcza\u0107 energi\u0119 w obecno\u015bci tlenu, aby m\u00f3c w jak najwi\u0119kszym stopniu pobiera\u0107 i wykorzystywa\u0107 wdychany tlen. Moment, w kt\u00f3rym organizm nie jest ju\u017c w stanie zwi\u0119kszy\u0107 ilo\u015bci u\u017cytecznego tlenu i zaczyna tworzy\u0107 si\u0119 d\u0142ug tlenowy, nazywany jest progiem tlenowym organizmu, a wydolno\u015b\u0107 organizmu nazywana jest tlenow\u0105 zdolno\u015bci\u0105 do pracy. Podczas obci\u0105\u017cenia treningowego wydolno\u015bci tlenowej t\u0119tno (puls) powinno kszta\u0142towa\u0107 si\u0119 na poziomie 50% - 70 %, czyli t\u0119tna maksymalnego sportowca. Przypominam, \u017ce najprostszym obliczeniem t\u0119tna maksymalnego jest odj\u0119cie wieku sportowca od liczby 220.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Organisma_aerobais_slieksna_trennini_dazada_vecuma\"><\/span>Trening progu aerobowego cia\u0142a w r\u00f3\u017cnym wieku<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Dzieciom w wieku przedszkolnym (5-6 lat) i m\u0142odszym w wieku szkolnym zapewnia si\u0119 \u0107wiczenia w formie zabawek i gier. Dodatkowo kontrolujemy wielko\u015b\u0107 t\u0119tna i gdy osi\u0105gnie on warto\u015b\u0107 170 \u2013 180 uderze\u0144\/min. nale\u017cy zaplanowa\u0107 odpoczynek. W aerobowym treningu wytrzyma\u0142o\u015bciowym pierwszy odpoczynek dla dzieci powinien trwa\u0107 5-8 minut, a\u017c t\u0119tno powr\u00f3ci do poziomu 120-140 uderze\u0144\/min, drugi odpoczynek skraca si\u0119 do 3-4 minut, a trzeci - do 2-3 minuty. Jednak g\u0142\u00f3wnym wska\u017anikiem czasu odpoczynku jest t\u0119tno (puls). Dla uczni\u00f3w \u015brednich i starszych grup m\u0142odzie\u017cy, a tak\u017ce oczywi\u015bcie doros\u0142ych, cz\u0119sto organizuje si\u0119 trening aerobowy metod\u0105 sta\u0142\u0105 \u2013 d\u0142ugim wybieganiem o intensywno\u015bci 60% od t\u0119tna maksymalnego (SFmax).<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Organisma_aerobais_slieksnis_un_speju_attistisana\"><\/span>Pr\u00f3g tlenowy organizmu a rozw\u00f3j zdolno\u015bci<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Metod\u0119 interwa\u0142ow\u0105 mo\u017cna tak\u017ce wykorzysta\u0107 do rozwijania wydolno\u015bci tlenowej. W takim przypadku intensywno\u015b\u0107 \u0107wicze\u0144 powinna wynosi\u0107 75% \u2013 85% od SFmax. Na pocz\u0105tku \u0107wiczenia SF powinno wynosi\u0107 co najmniej 120 uderze\u0144\/min. \u0106wiczenie wykonuje si\u0119 do momentu, a\u017c t\u0119tno osi\u0105gnie 180 uderze\u0144\/min. Przerwa na odpoczynek \u2013 do czasu, a\u017c SF powr\u00f3ci do 120-130 uderze\u0144\/min. Zaleca si\u0119 wype\u0142nienie przerwy na odpoczynek lekkimi \u0107wiczeniami elastyczno\u015bci lub zr\u0119czno\u015bci. Je\u017celi SF podczas odpoczynku nie powr\u00f3ci do poziomu 120-130 uderze\u0144\/min po kolejnych 3-4 minutach, nale\u017cy przerwa\u0107 trening aerobowy, gdy\u017c po tym czasie rozpoczyna si\u0119 proces zw\u0119\u017cania naczy\u0144 krwiono\u015bnych w pracuj\u0105cych mi\u0119\u015bniach. <\/p>","protected":false},"excerpt":{"rendered":"<p>Dla aktywnego nurka powodzenie w aktywno\u015bciach podwodnych jest \u015bci\u015ble powi\u0105zane z og\u00f3lnym stanem zdrowia i rozwojem fizycznym danej osoby. Wytrzyma\u0142o\u015b\u0107 w sporcie to zdolno\u015b\u0107 do kontynuowania aktywno\u015bci przez d\u0142ugi czas bez zmniejszenia jej efektywno\u015bci. W prostym j\u0119zyku \u2013 aby kontynuowa\u0107 czynno\u015b\u0107 ze sta\u0142\u0105 szybko\u015bci\u0105, moc\u0105 i precyzj\u0105. Istniej\u0105 oczywi\u015bcie zaj\u0119cia sportowe [\u2026]<\/p>","protected":false},"author":1,"featured_media":1907,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-2032","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-dzivesveids"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Organisma aerobais slieksnis - Daivings.lv<\/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:\/\/daivings.lv\/pl\/prog-tlenowy-organizmu\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Organisma aerobais slieksnis - Daivings.lv\" \/>\n<meta property=\"og:description\" content=\"K\u0101 akt\u012bvam daiverim, zem\u016bdens aktivit\u0101\u0161u veiksme ir cie\u0161i saist\u012bta ar cilv\u0113ka kop\u0113jo vesel\u012bbas un fizisko att\u012bst\u012bbu.\u00a0Iztur\u012bba sport\u0101 ir sp\u0113ja ilgsto\u0161i turpin\u0101t darb\u012bbu, nesamazinot t\u0101s efektivit\u0101ti. 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Uzs\u0101cis nir\u0113ja gaitas 2005.gada 20.oktobr\u012b, izejot apm\u0101c\u012bbu Daivinga Instruktoru Profesion\u0101l\u0101 Asoci\u0101cij\u0101, DIPA (Ang. PADI \u2013 Professional Association of Diving Instructors ), tren\u0113jies nir\u0161anas profesion\u0101l\u0101s izaugsmes apm\u0101c\u012bb\u0101 Adrijas un Jonijas j\u016br\u0101s, Zieme\u013cu Atlantijas oke\u0101na sal\u0101s, Sarkan\u0101 j\u016br\u0101, Norv\u0113\u0123u j\u016br\u0101 un Vidusj\u016br\u0101. Piedal\u012bjies zem\u016bdens arheolo\u0123isk\u0101 projekt\u0101 Latvij\u0101. 2006.gada 24.j\u016blij\u0101 izveidojis nir\u0161anas klubu \u201cDaivings.lv\u201d. Paveicis vair\u0101k k\u0101 5000 ienir\u0161anas ar zem\u016bdens elpojamo apar\u0101tu. 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