{"id":1091,"date":"2018-05-07T14:46:39","date_gmt":"2018-05-07T12:46:39","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/?p=1091"},"modified":"2022-02-23T14:09:24","modified_gmt":"2022-02-23T13:09:24","slug":"diagnostika-za-tekace","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2018\/05\/diagnostika-za-tekace\/","title":{"rendered":"Kaj bi vsak teka\u010d moral vedeti o zmogljivostni diagnostiki?"},"content":{"rendered":"<section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Natan\u010dna analiza zmogljivosti, ki vklju\u010duje vzdr\u017eljivost, mo\u010d in koordinacijo je za vsakega teka\u010da lahko zelo koristna. Objektivno razumevanje svojih zmogljivosti lahko pomaga tudi pri postavljanju ciljev in sestavi programa treninga. Predvsem pa vse to omogo\u010da prepre\u010devanje pretreniranosti in po\u0161kodb. Poglejte, kateri so najbolj obi\u010dajni testi, ki jih izvajajo strokovnjaki \u0161portne medicine in kako lahko njihovi rezultati vplivajo na va\u0161e rezultate in trening.<\/p>\n<h2>Test vzdr\u017eljivosti<\/h2>\n<p><strong>VO2 maks<\/strong><\/p>\n<p>VO2 maks je najve\u010dji volumen kisika, ki ste ga sposobni uporabiti pri napornem treningu. \u00a0Na\u010deloma velja naslednje pravilo: ve\u010dja ko je koli\u010dina uporabljenega kisika, ve\u010d energije ste sposobni proizvesti. Kar posledi\u010dno pomeni, da te\u010dete bolje.<\/p>\n<p>Test se odvija na tekalni stezi. Med intenzivnim tekom pa je treba nositi posebno masko, s pomo\u010djo katero se meri poraba kisika v mililitrih na minuto in na kilogram telesne te\u017ee. Na podlagi tega se dolo\u010di raven va\u0161e kardiovaskularne vzdr\u017eljivosti.<\/p>\n<p>VO2 maks je delno genetsko omejen, delno pa se ga da izbolj\u0161ati s treningom. Hkrati pa se je treba zavedati, da zelo visoka stopnja VO2 maksa \u0161e ni vse. Zmogljivost namre\u010d dolo\u010dajo \u0161e \u0161tevilni drugi dejavniki &#8211; na primer mentalna pripravljenost in prehrana.<\/p>\n<p>Laktatni prag<\/p>\n<p>Mi\u0161ice med aktivnostjo vedno proizvajajo laktat, ki ga telo v nadaljevanju odvaja. Pri dolo\u010deni intenzivnosti treninga oziroma telesne aktivnosti pa raven laktata hitro naraste in se akumulira &#8211; takrat govorimo o laktatnem pragu.<\/p>\n<p>Ta prag lahko dolo\u010dimo med treningom na sobnem kolesu ali tekalni stezi. Hkrati merimo tako sr\u010dni utrip kot kri in tako to\u010dno vemo, pri katerem sr\u010dnem utripu stopnja laktata mo\u010dno naraste. Za teka\u010de je zelo pomembno, pri kateri hitrosti dose\u017eejo laktatni prag. To je namre\u010d zelo pomemben in uporaben podatek za sestavo programa treninga. S treniranjem na ali tik pod laktatnim pragom boste namre\u010d s \u010dasom lahko tekli hitreje. Tempo teki pri ustrezni hitrosti so zelo u\u010dinkovit trening za izbolj\u0161evanje laktatnega praga. Pri tem pa zelo pomaga kvalitetna merilna naprava.<\/p>\n<h2>Test mo\u010di in koordinacije<\/h2>\n<p>Tudi mo\u010d je pomemben element teka\u0161ke pripravljenosti. Na \u017ealost pa ji precej teka\u010dev ne posve\u010da dovolj pozornosti. Resen tek je namre\u010d mo\u017een le ob primerni telesni mo\u010di.<\/p>\n<p>Nekateri testi mo\u010di so precej enostavni, med njimi je na primer skok v daljino. \u0160tevilni strokovnjaki pa merijo tudi mo\u010d zgornjega dela telesa in ravnote\u017eje. Ti podatki so klju\u010dnega pomena za dolo\u010danje \u0161ibkih telesnih to\u010dk in pripravo programa treninga za njihovo izbolj\u0161anje.<\/p>\n<p>V vsakem primeru pa zmogljivostna diagnostika teka\u010dem pomaga do bolj u\u010dinkovitega in bolj\u0161ega teka. \u010ce ste si zadali jasen cilj, lahko prav s spoznavanjem dolo\u010denih fiziolo\u0161kih dejavnikov naredite ob\u010dutno razliko.<\/p>\n<\/div><\/section>\n<div  class='avia-button-wrap av-av_button-c7ce44e6ab553f6f621a9ac6a55840f4-wrap avia-button-center  avia-builder-el-1  el_after_av_textblock  el_before_av_image '><a href='https:\/\/www.intersport.si\/sporti\/tek' class='avia-button av-av_button-c7ce44e6ab553f6f621a9ac6a55840f4 av-link-btn avia-icon_select-no avia-size-large avia-position-center avia-color-blue' target=\"_blank\" rel=\"noopener noreferrer\"><span class='avia_iconbox_title' >Poglej ponudbo za teka\u010de<\/span><\/a><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-16e7e2c52ab560d0dee79608ea7ba262\">\n.avia-image-container.av-av_image-16e7e2c52ab560d0dee79608ea7ba262 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-16e7e2c52ab560d0dee79608ea7ba262 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-16e7e2c52ab560d0dee79608ea7ba262 av-styling- avia-align-center  avia-builder-el-2  el_after_av_button  avia-builder-el-last '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-1092 avia-img-lazy-loading-not-1092 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/05\/blog-diagnostika-.jpg\" alt='Diagnostika za teka\u010de' title='Diagnostika za teka\u010de'  height=\"667\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/05\/blog-diagnostika-.jpg 1000w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/05\/blog-diagnostika--300x200.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/05\/blog-diagnostika--768x512.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/05\/blog-diagnostika--705x470.jpg 705w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2018\/05\/blog-diagnostika--450x300.jpg 450w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Natan\u010dna analiza zmogljivosti, ki vklju\u010duje vzdr\u017eljivost, mo\u010d in koordinacijo je za vsakega teka\u010da lahko zelo koristna.<\/p>\n","protected":false},"author":4,"featured_media":1092,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":2,"name":"Tek","slug":"tek","term_group":0,"term_taxonomy_id":2,"taxonomy":"category","description":"Ta blog je namenjen vsem teka\u010dem, ne glede na to ali te\u010dete zgolj za sprostitev ali trenirate za va\u0161 naslednji maraton.\r\nTukaj najdete \u0161tevilne koristne napotke za va\u0161 trening, novosti v ponudbi in ideje, kje bi odtekli va\u0161 naslednji maraton.","parent":0,"count":119,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.si\/blog\/category\/tek\/"}],"tags":[22],"class_list":["post-1091","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tek","tag-nasveti-za-tekace"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kaj bi vsak teka\u010d moral vedeti o zmogljivostni diagnostiki? - Intersport Blog SLO<\/title>\n<meta name=\"description\" content=\"Kaj bi vsak teka\u010d moral vedeti o zmogljivostni diagnostiki? Pripravite se na va\u0161 prvi tek na 5 ali 10 kilometrov. Intersport vam pri tem pomaga z nasveti in vam svetuje, kako trenirati za va\u0161 prvi maraton. Ob\u010dutite napredek od prvega lahkotnega teka po sose\u0161\u010dini do dalj\u0161ih razdalj in polnega maratona.\" \/>\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.intersport.si\/blog\/2018\/05\/diagnostika-za-tekace\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kaj bi vsak teka\u010d moral vedeti o zmogljivostni diagnostiki? - Intersport Blog SLO\" \/>\n<meta property=\"og:description\" content=\"Kaj bi vsak teka\u010d moral vedeti o zmogljivostni diagnostiki? Pripravite se na va\u0161 prvi tek na 5 ali 10 kilometrov. 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