{"id":2046,"date":"2018-05-07T09:15:02","date_gmt":"2018-05-07T07:15:02","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=2046"},"modified":"2019-09-11T13:34:10","modified_gmt":"2019-09-11T11:34:10","slug":"sto-svaki-trkac-treba-znati-o-dijagnostici-performansi","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2018\/05\/sto-svaki-trkac-treba-znati-o-dijagnostici-performansi\/","title":{"rendered":"\u0160to svaki trka\u010d treba znati o dijagnostici performansi"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-0  el_before_av_image  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><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>Za sve vrste trka\u010da, precizna analiza performansi u podru\u010djima koja uklju\u010duju izdr\u017eljivost, snagu i koordinaciju mo\u017ee biti korisna, ponekad \u010dak i vrlo bitna. Objektivno razumijevanje sposobnosti izvedbe performansi omogu\u0107uje vam izradu individualiziranog, ciljanog plana treninga. Tako mo\u017eete izbje\u0107i prekomjerno izvo\u0111enje treninga i mogu\u0107e ozljede. Slijedi pregled naj\u010de\u0161\u0107ih testova stru\u010dnjaka za sportsku medicinu &#8211; i kako iskoristiti rezultate u primjeru va\u0161eg treninga.<\/p>\n<h2>Testiranje izdr\u017eljivosti<\/h2>\n<h3><strong>VO2 max test<\/strong><\/h3>\n<p>VO2 max je maksimalni volumen kisika koji koristite tijekom intenzivnog treninga. U osnovi, \u0161to je vi\u0161e kisika dostupno za kori\u0161tenje, to je ve\u0107a energija koju mo\u017eete proizvesti (i bolje se pokre\u0107ete).<\/p>\n<p>Sam test uklju\u010duje no\u0161enje maske za disanje tokom izvo\u0111enja vje\u017ebi, postupno pove\u0107avaju\u0107i intenzitet na traci za tr\u010danje. Rezultat &#8211; mjeren u mililitrima kisika koji se iskoristi u minuti, po kilogramu tjelesne te\u017eine &#8211; ukazuje na va\u0161u kardio kondiciju i izdr\u017eljivost.<\/p>\n<p>Dok je VO2 max\u00a0 djelomi\u010dno genetska predispozicija, mo\u017ee se pobolj\u0161ati i treningom. No, vrlo visoka stopa VO2 (tj. visoka aerobna izdr\u017eljivost) nije sve: mnogi \u010dimbenici odre\u0111uju kona\u010dnu performansu, uklju\u010duju\u0107i mentalnu pripremu, prehranu i jo\u0161 mnogi drugi.<\/p>\n<h3><strong>Ispitivanje laktata<\/strong><\/h3>\n<p>Jednostavnim rije\u010dima: na\u0161i mi\u0161i\u0107i uvijek stvaraju laktat, koji tijelo obi\u010dno uklanja. Kada trenirajte s odre\u0111enim intenzitetom, laktat se brzo pove\u0107ava i nakuplja: ovo je va\u0161 prag za laktat (LT).<br \/>\nDa biste ga znanstveno testirali, vje\u017ebajte na biciklu ili traci za tr\u010danje uz progresivno pove\u0107anje intenziteta. Tjekom kojeg se mjeri puls i koncentracija laktata u va\u0161oj krvi. Rezultati pokazuju to\u010dnu to\u010dku u kojoj se razina laktata \u0161iri (i na kojoj brzini otkucaja srca).<br \/>\nZa trka\u010de, klju\u010dno je znati LT brzinu tr\u010danja \u00a0&#8211; i koristiti je za vo\u0111enje treninga. Treningom na ili ispod LT ritma mo\u0107i \u0107ete tr\u010dati br\u017ee prije dolaska u LT fazu. Tempo tr\u010danja ovom popularnom metodom LT treninga; dobar alat za pra\u0107enje je svakako koristan ovdje.<\/p>\n<h2>Testiranje snage i koordinacije<\/h2>\n<p>Snaga je va\u017ean, ali \u010desto zanemaren, faktor za trka\u010de. Ozbiljna izvedba tr\u010danja jednostavno nije mogu\u0107a bez ve\u0107e ukupne snage.<br \/>\nNeki testovi snage su sasvim jasni, kao \u0161to je skok test. Stru\u010dnjaci tako\u0111er mjere snagu torza, ravnote\u017eu i jo\u0161 mnogo toga. Prikupljanje takvih podataka korisno je za razvijanje rutine treninga snage, koji se bave postoje\u0107im slabostima i prevenciji ozljeda.<br \/>\nJednostavno re\u010deno, dijagnostika izvedbe pru\u017ea objektivne informacije, kako bi trka\u0107i tr\u010dali \u00a0bolje. Ako imate cilj i \u017eelite strate\u0161ki planirati da to postignete, razumijevanje (i pra\u0107enje) najva\u017enijih fiziolo\u0161kih \u010dimbenika mo\u017ee promijeniti izgled trke.<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-f3b50ee49f53c9d0954778cebe221bd3\">\n.avia-image-container.av-av_image-f3b50ee49f53c9d0954778cebe221bd3 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-f3b50ee49f53c9d0954778cebe221bd3 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-f3b50ee49f53c9d0954778cebe221bd3 av-styling- avia-align-center  avia-builder-el-2  el_after_av_one_full  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-2049 avia-img-lazy-loading-not-2049 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/05\/blog-diagnostika-.jpg\" alt='' title='blog diagnostika'  height=\"667\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/05\/blog-diagnostika-.jpg 1000w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/05\/blog-diagnostika--400x267.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/05\/blog-diagnostika--768x512.jpg 768w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/05\/blog-diagnostika--705x470.jpg 705w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2018\/05\/blog-diagnostika--450x300.jpg 450w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":4,"featured_media":2049,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":2,"name":"Tr\u010danje","slug":"trcanje","term_group":0,"term_taxonomy_id":2,"taxonomy":"category","description":"Ovaj blog je namijenjen\u00a0 zaljubljenicima u tr\u010danje. Bez obzira koliko ste duboko u\u0161li u tr\u010danje, sigurno \u0107e te prona\u0107i interesantne sadr\u017eaje\u00a0 u njemu.\u00a0 Savjeti za tr\u010danje,\u00a0 motivacijske pri\u010de i prakti\u010dni primjeri za napredovanje bez ozljeda,\u00a0 pokazat \u0107emo vam sve \u0161to\u00a0 trebate znati o tr\u010danju.\u00a0 Tr\u010danje tro\u0161i vi\u0161ak kalorija, a tr\u010dati mo\u017ee svatko i svagdje. Redovno tr\u010danje pogodno\u00a0 djeluje na va\u0161e psiho fizi\u010dko\u00a0 zdravlje te smanjuje rizik od bolesti. Zato tr\u010dite s nama i osje\u0107ajte se dobro!","parent":0,"count":137,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.hr\/blog\/category\/trcanje\/"}],"tags":[371],"class_list":["post-2046","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","tag-trkac"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0160to svaki trka\u010d treba znati o dijagnostici performansi - Intersport Blog HR<\/title>\n<meta name=\"description\" content=\"Dijagnostika performansi za trka\u010de! Kako stru\u010dnjaci sportske medicine analiziraju sportske performanse i za\u0161to je to va\u017eno? Saznajte vi\u0161e o dijagnostici performansi za trka\u010de. Evo kako mo\u017eete razumjeti dijagnostiku performansi, koje koriste profesionalci sportske medicine \u0161irom svijeta - i za\u0161to je va\u017ena za trka\u010de.\" \/>\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.hr\/blog\/2018\/05\/sto-svaki-trkac-treba-znati-o-dijagnostici-performansi\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0160to svaki trka\u010d treba znati o dijagnostici performansi - Intersport Blog HR\" \/>\n<meta property=\"og:description\" content=\"Dijagnostika performansi za trka\u010de! Kako stru\u010dnjaci sportske medicine analiziraju sportske performanse i za\u0161to je to va\u017eno? Saznajte vi\u0161e o dijagnostici performansi za trka\u010de. 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