{"id":11006,"date":"2026-07-31T08:56:21","date_gmt":"2026-07-31T06:56:21","guid":{"rendered":"https:\/\/q-lac.pl\/?post_type=qlac_help&p=11006"},"modified":"2026-07-31T08:56:21","modified_gmt":"2026-07-31T06:56:21","slug":"jak-prawidlowo-wykonac-30-sekundowa-referencje","status":"publish","type":"qlac_help","link":"https:\/\/q-lac.pl\/en\/pomoc\/jak-prawidlowo-wykonac-30-sekundowa-referencje\/","title":{"rendered":"How to perform the 30-second reference correctly"},"content":{"rendered":"

The reference is a 30-second measurement performed before the workout.<\/strong> Ustala warto\u015bci spoczynkowe, wzgl\u0119dem kt\u00f3rych aplikacja interpretuje p\u00f3\u017aniejsze zmiany oxyhemoglobiny, deoxyhemoglobiny i ca\u0142kowitej obj\u0119to\u015bci hemoglobiny.<\/p>\n

How to prepare for the reference measurement<\/h2>\n
    \n
  1. Place the sensor in your chosen, consistent location.<\/li>\n
  2. Stand in a relaxed position with your weight evenly distributed on both legs.<\/li>\n
  3. Relax the measured muscle and avoid tensing it.<\/li>\n
  4. Remain completely still throughout the entire 30-second measurement.<\/li>\n<\/ol>\n

    For the most reliable results, perform the reference measurement when your muscles are rested and relaxed. This ensures that future workouts can be compared under similar conditions.<\/p>\n

    When should you repeat the reference measurement?<\/h2>\n

    During a stable reference measurement, the values should not change by more than about 1\u20132%. If they clearly increase, decrease, or fluctuate, repeat the measurement.<\/p>\n

    An unstable result may occur if your muscles were active immediately before the measurement\u2014for example, after climbing stairs\u2014or if your body is still recovering from previous exercise.<\/p>\n

    Additional instructions<\/h2>\n

    The process is demonstrated in the video \u201c5. Proper Sensor Placement + Reference Measurement\u201d on the QLAC YouTube channel.<\/p>","protected":false},"excerpt":{"rendered":"

    The reference establishes the resting values used to analyze your workout. Learn how to prepare the muscle properly and when to repeat the measurement.<\/p>","protected":false},"author":1,"featured_media":0,"menu_order":0,"template":"","qlac_help_category":[795],"class_list":["post-11006","qlac_help","type-qlac_help","status-publish","hentry","qlac_help_category-pomiar-i-strefy"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/q-lac.pl\/en\/wp-json\/wp\/v2\/qlac_help\/11006","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/q-lac.pl\/en\/wp-json\/wp\/v2\/qlac_help"}],"about":[{"href":"https:\/\/q-lac.pl\/en\/wp-json\/wp\/v2\/types\/qlac_help"}],"author":[{"embeddable":true,"href":"https:\/\/q-lac.pl\/en\/wp-json\/wp\/v2\/users\/1"}],"version-history":[{"count":1,"href":"https:\/\/q-lac.pl\/en\/wp-json\/wp\/v2\/qlac_help\/11006\/revisions"}],"predecessor-version":[{"id":11027,"href":"https:\/\/q-lac.pl\/en\/wp-json\/wp\/v2\/qlac_help\/11006\/revisions\/11027"}],"wp:attachment":[{"href":"https:\/\/q-lac.pl\/en\/wp-json\/wp\/v2\/media?parent=11006"}],"wp:term":[{"taxonomy":"qlac_help_category","embeddable":true,"href":"https:\/\/q-lac.pl\/en\/wp-json\/wp\/v2\/qlac_help_category?post=11006"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}