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Przy gorącu i wilgotności to zupełnie inna historia.",{"type":21,"tag":30,"props":68,"children":69},{},[70],{"type":27,"value":71},"Organizm staje przed dwoma sprzecznymi wymaganiami:",{"type":21,"tag":73,"props":74,"children":75},"ul",{},[76,87],{"type":21,"tag":77,"props":78,"children":79},"li",{},[80,85],{"type":21,"tag":60,"props":81,"children":82},{},[83],{"type":27,"value":84},"Aktywne mięśnie",{"type":27,"value":86}," wymagają maksymalnego przepływu krwi dla tlenu i substratów energetycznych",{"type":21,"tag":77,"props":88,"children":89},{},[90,95],{"type":21,"tag":60,"props":91,"children":92},{},[93],{"type":27,"value":94},"Skóra",{"type":27,"value":96}," również potrzebuje maksymalnego przepływu krwi, aby odprowadzić ciepło na zewnątrz",{"type":21,"tag":30,"props":98,"children":99},{},[100],{"type":27,"value":101},"Oba wymagania konkurują o ten sam zasób: objętość Twojej krwi.",{"type":21,"tag":48,"props":103,"children":105},{"id":104},"pocenie-się-główny-mechanizm-chłodzenia",[106],{"type":27,"value":107},"Pocenie się: główny mechanizm chłodzenia",{"type":21,"tag":30,"props":109,"children":110},{},[111,116],{"type":21,"tag":60,"props":112,"children":113},{},[114],{"type":27,"value":115},"Pocenie się",{"type":27,"value":117}," jest głównym mechanizmem termoregulacji człowieka. Gdy pot odparowuje ze skóry, zabiera ze sobą dużą ilość energii cieplnej (około 580 kcal na litr odparowanej wody).",{"type":21,"tag":30,"props":119,"children":120},{},[121,123,128],{"type":27,"value":122},"Biegacz może pocić się od ",{"type":21,"tag":60,"props":124,"children":125},{},[126],{"type":27,"value":127},"0,5 do 2,5 litra na godzinę",{"type":27,"value":129},", zależnie od intensywności, temperatury, wilgotności i poziomu wytrenowania.",{"type":21,"tag":30,"props":131,"children":132},{},[133,138],{"type":21,"tag":60,"props":134,"children":135},{},[136],{"type":27,"value":137},"Wilgotność to wróg numer jeden.",{"type":27,"value":139}," Skuteczność pocenia zależy całkowicie od parowania. Przy suchych 35°C pot łatwo paruje. Przy 28°C i 80% wilgotności parowanie jest bardzo ograniczone: pot ścieka, ale prawie nie chłodzi. Dlatego indeks ciepła uwzględniający wilgotność jest lepszym wskaźnikiem zagrożenia niż sama temperatura.",{"type":21,"tag":48,"props":141,"children":143},{"id":142},"rozszerzenie-naczyń-skórnych-przekierowanie-krwi-do-skóry",[144],{"type":27,"value":145},"Rozszerzenie naczyń skórnych: przekierowanie krwi do skóry",{"type":21,"tag":30,"props":147,"children":148},{},[149,151,156,158,163],{"type":27,"value":150},"Jednocześnie organizm redystrybuuje krew na obwód. Przepływ krwi przez skórę wzrasta z około ",{"type":21,"tag":60,"props":152,"children":153},{},[154],{"type":27,"value":155},"0,5 L\u002Fmin w spoczynku",{"type":27,"value":157}," do ",{"type":21,"tag":60,"props":159,"children":160},{},[161],{"type":27,"value":162},"7–8 L\u002Fmin podczas intensywnego wysiłku w upale",{"type":27,"value":164},". 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Złota zasada: ",{"type":21,"tag":60,"props":342,"children":343},{},[344],{"type":27,"value":345},"nie czekać na pragnienie, żeby pić",{"type":27,"value":347},".",{"type":21,"tag":48,"props":349,"children":351},{"id":350},"odczuwany-wysiłek-rośnie-niezależnie-od-wydolności",[352],{"type":27,"value":353},"Odczuwany wysiłek rośnie niezależnie od wydolności",{"type":21,"tag":30,"props":355,"children":356},{},[357,359,364],{"type":27,"value":358},"Latem, ",{"type":21,"tag":60,"props":360,"children":361},{},[362],{"type":27,"value":363},"bieganie na podstawie RPE zamiast docelowego tempa",{"type":27,"value":365}," jest najbardziej inteligentną strategią. „Komfortowe\" RPE w pełni lata może odpowiadać tempu o 30–90 sek\u002Fkm wolniejszemu niż zimą — i to jest całkowicie normalne.",{"type":21,"tag":41,"props":367,"children":369},{"id":368},"_3-aklimatyzacja-termiczna-adaptacja-w-1014-dni",[370],{"type":27,"value":371},"3) Aklimatyzacja termiczna: adaptacja w 10–14 dni",{"type":21,"tag":48,"props":373,"children":375},{"id":374},"udokumentowane-adaptacje-fizjologiczne",[376],{"type":27,"value":377},"Udokumentowane adaptacje fizjologiczne",{"type":21,"tag":30,"props":379,"children":380},{},[381,383,388],{"type":27,"value":382},"Aklimatyzacja termiczna przynosi zmiany w ",{"type":21,"tag":60,"props":384,"children":385},{},[386],{"type":27,"value":387},"10–14 dniach",{"type":27,"value":389}," codziennej ekspozycji na ciepło podczas wysiłku:",{"type":21,"tag":30,"props":391,"children":392},{},[393,398],{"type":21,"tag":60,"props":394,"children":395},{},[396],{"type":27,"value":397},"1. 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