{"id":163,"date":"2021-12-29T08:25:10","date_gmt":"2021-12-29T08:25:10","guid":{"rendered":"https:\/\/www.vow.health\/content-hub\/?p=163"},"modified":"2022-03-02T17:48:15","modified_gmt":"2022-03-02T15:48:15","slug":"fizinio-aktyvumo-rekomendacijos","status":"publish","type":"post","link":"https:\/\/www.vow.health\/content-hub\/fizinio-aktyvumo-rekomendacijos\/","title":{"rendered":"Fizinio aktyvumo rekomendacijos"},"content":{"rendered":"\n<p>Yra \u017einoma, kad norint i\u0161vengti nutukimo bei \u0161irdies lig\u0173 reikia ne tik prisilaikyti tinkamos dietos, ta\u010diau ir palaikyti pastov\u0173 fizin\u012f kr\u016bv\u012f. Ta\u010diau daug kas ne\u017eino, jog nuolatinis aktyvumas ne tik prisideda prie auk\u0161\u010diau min\u0117t\u0173 b\u016bkli\u0173 i\u0161vengimo, bet ir turi teigiamos \u012ftakos cholesteroli\u0173 kiekio poky\u010diams. Ta\u010diau visada i\u0161kyla daug klausim\u0173, \u012f kuriuos atsakymus pateikiame.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_17 counter-hierarchy counter-decimal ez-toc-transparent\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Straipsnio turinys<\/p>\n<span class=\"ez-toc-title-toggle\"><a class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" style=\"display: none;\"><i class=\"ez-toc-glyphicon ez-toc-icon-toggle\"><\/i><\/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-2\"><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.vow.health\/content-hub\/fizinio-aktyvumo-rekomendacijos\/#KURIE_PRATIMAI_GERIAUSI\" title=\"KURIE PRATIMAI GERIAUSI?\">KURIE PRATIMAI GERIAUSI?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.vow.health\/content-hub\/fizinio-aktyvumo-rekomendacijos\/#KAIP_DAZNAI_REIKIA_SPORTUOTI\" title=\"KAIP DA\u017dNAI REIKIA SPORTUOTI?\">KAIP DA\u017dNAI REIKIA SPORTUOTI?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.vow.health\/content-hub\/fizinio-aktyvumo-rekomendacijos\/#KAIP_INTENSYVIAI_SPORTUOTI\" title=\"KAIP INTENSYVIAI SPORTUOTI?\">KAIP INTENSYVIAI SPORTUOTI?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.vow.health\/content-hub\/fizinio-aktyvumo-rekomendacijos\/#PO_KIEK_LAIKO_GALIMA_PASIEKTI_NORIMA_REZULTATA\" title=\"PO KIEK LAIKO GALIMA PASIEKTI NORIM\u0104 REZULTAT\u0104?\">PO KIEK LAIKO GALIMA PASIEKTI NORIM\u0104 REZULTAT\u0104?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.vow.health\/content-hub\/fizinio-aktyvumo-rekomendacijos\/#PABAIGAI\" title=\"PABAIGAI\">PABAIGAI<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\" id=\"kurie-pratimai-geriausi\"><span class=\"ez-toc-section\" id=\"KURIE_PRATIMAI_GERIAUSI\"><\/span>KURIE PRATIMAI GERIAUSI?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Visi \u017einome, kad geriausi \u2013 kardio pratimai, dar vadinami aerobiniais. Tokiems pratimams priklauso: \u0117jimas, b\u0117giojimas, va\u017eiavimas dvira\u010diu, plaukiojimas. Jeigu patinka lankytis sporto klube, tinka b\u0117gimo ar \u017eingsniavimo takelis, elipsinis treniruoklis. Taip pat galima dalyvauti grupiniuose u\u017esi\u0117mimuose, tokiuose kaip: zumba, aerobika ir kt.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"684\" src=\"https:\/\/www.vow.health\/content-hub\/wp-content\/uploads\/2022\/03\/arisa-chattasa-AZcNLJgO4XE-unsplash-1024x684.jpg\" alt=\"Plaukimas baseine\" class=\"wp-image-313\" srcset=\"https:\/\/www.vow.health\/content-hub\/wp-content\/uploads\/2022\/03\/arisa-chattasa-AZcNLJgO4XE-unsplash-1024x684.jpg 1024w, https:\/\/www.vow.health\/content-hub\/wp-content\/uploads\/2022\/03\/arisa-chattasa-AZcNLJgO4XE-unsplash-300x200.jpg 300w, https:\/\/www.vow.health\/content-hub\/wp-content\/uploads\/2022\/03\/arisa-chattasa-AZcNLJgO4XE-unsplash-768x513.jpg 768w, https:\/\/www.vow.health\/content-hub\/wp-content\/uploads\/2022\/03\/arisa-chattasa-AZcNLJgO4XE-unsplash-1536x1025.jpg 1536w, https:\/\/www.vow.health\/content-hub\/wp-content\/uploads\/2022\/03\/arisa-chattasa-AZcNLJgO4XE-unsplash-2048x1367.jpg 2048w, https:\/\/www.vow.health\/content-hub\/wp-content\/uploads\/2022\/03\/arisa-chattasa-AZcNLJgO4XE-unsplash-1200x801.jpg 1200w, https:\/\/www.vow.health\/content-hub\/wp-content\/uploads\/2022\/03\/arisa-chattasa-AZcNLJgO4XE-unsplash-1980x1322.jpg 1980w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption>Source:\u00a0<a href=\"https:\/\/unsplash.com\/\">Unsplash.com<\/a><\/figcaption><\/figure>\n\n\n\n<p>Ne ma\u017eiau svarb\u016bs yra ir j\u0117gos pratimai. Pasak Hiustono Universiteto sporto kardiologo, medicinos moksl\u0173 daktaro John\u2018o Higgins\u2018o, j\u0117gos pratimai ne tik naudingi raumenims ir j\u0117gai ugdyti, bet ir turi \u012ftakos lipidogramos poky\u010diams, t.y. didina DTL (\u201eger\u0105j\u012f\u201c) ir ma\u017eina MTL (\u201eblog\u0105j\u012f\u201c) cholesterol\u012f. Pratim\u0173 metu galima naudoti svarmenis arba pasiprie\u0161inimo juostas. Norint pasiekti geriausius rezultatus, pratimus reikia daryti laipsni\u0161kai, t.y. ger\u0117jant rezultatams, tur\u0117t\u0173 did\u0117ti svoris arba pakartojim\u0173 skai\u010dius. Kuo daugiau kalorij\u0173 bus sudeginta, tuo daugiau bus \u201egerojo\u201c ir ma\u017eiau \u201eblogojo\u201c cholesteroli\u0173, teigia J. Higgins.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"kaip-daznai-reikia-sportuoti\"><span class=\"ez-toc-section\" id=\"KAIP_DAZNAI_REIKIA_SPORTUOTI\"><\/span>KAIP DA\u017dNAI REIKIA SPORTUOTI?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017esiimti fizine veikla reik\u0117t\u0173 ma\u017eiausiai 3 kartus per savait\u0119, o laiko prasme &#8211; ma\u017eiausiai 150 minu\u010di\u0173 per savait\u0119. \u017dinoma, geriausias efektas yra tuomet, kai fizine veikla u\u017esiimama 5 \u2013 7 kartus per savait\u0119.<\/p>\n\n\n\n<p>Jeigu nepavyksta prad\u0117ti rimtai sportuoti, rekomenduojama kasdien pasivaik\u0161\u010dioti 30 min. Taip pat \u0161\u012f laik\u0105 galima padalinti \u012f ma\u017eesnius intervalus, pvz. 15 min. ryte ir 15 min. vakare.&nbsp; Svarbu \u017einoti, kad nuo to, kiek laiko yra skiriama jud\u0117jimui, priklauso \u201egerojo\u201c cholesterolio did\u0117jimas.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"752\" src=\"https:\/\/www.vow.health\/content-hub\/wp-content\/uploads\/2022\/03\/juliane-liebermann-Pw7i-YVg5uM-unsplash-1024x752.jpg\" alt=\"Fizinio aktyvumo rekomendacijos: pasivaik\u0161\u010diojimas mi\u0161ke\" class=\"wp-image-311\" srcset=\"https:\/\/www.vow.health\/content-hub\/wp-content\/uploads\/2022\/03\/juliane-liebermann-Pw7i-YVg5uM-unsplash-1024x752.jpg 1024w, https:\/\/www.vow.health\/content-hub\/wp-content\/uploads\/2022\/03\/juliane-liebermann-Pw7i-YVg5uM-unsplash-300x220.jpg 300w, https:\/\/www.vow.health\/content-hub\/wp-content\/uploads\/2022\/03\/juliane-liebermann-Pw7i-YVg5uM-unsplash-768x564.jpg 768w, https:\/\/www.vow.health\/content-hub\/wp-content\/uploads\/2022\/03\/juliane-liebermann-Pw7i-YVg5uM-unsplash-1536x1128.jpg 1536w, https:\/\/www.vow.health\/content-hub\/wp-content\/uploads\/2022\/03\/juliane-liebermann-Pw7i-YVg5uM-unsplash-2048x1504.jpg 2048w, https:\/\/www.vow.health\/content-hub\/wp-content\/uploads\/2022\/03\/juliane-liebermann-Pw7i-YVg5uM-unsplash-1200x881.jpg 1200w, https:\/\/www.vow.health\/content-hub\/wp-content\/uploads\/2022\/03\/juliane-liebermann-Pw7i-YVg5uM-unsplash-1980x1454.jpg 1980w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption>Source:\u00a0<a href=\"https:\/\/unsplash.com\/\">Unsplash.com<\/a><\/figcaption><\/figure>\n\n\n\n<p>\u0160iais laikais, esant i\u0161maniesiems \u012frenginiams, galima taip pat u\u017esibr\u0117\u017eti \u017eingsni\u0173 skai\u010di\u0173, pvz. tradicin\u012f 10000 ir siekti b\u016btent \u0161io tikslo.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"kaip-intensyviai-sportuoti\"><span class=\"ez-toc-section\" id=\"KAIP_INTENSYVIAI_SPORTUOTI\"><\/span>KAIP INTENSYVIAI SPORTUOTI?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Treniruot\u0117s tur\u0117t\u0173 b\u016bti vidutinio intensyvumo, kas rei\u0161kia, kad kv\u0117pavimas tur\u0117t\u0173 pada\u017en\u0117ti, ta\u010diau neb\u016bt\u0173 sunku kalb\u0117ti. Objektyviai, \u0161irdies susitraukim\u0173 da\u017enis (\u0160SD &#8211; pulsas) tur\u0117t\u0173 padid\u0117ti 50-80% nuo maksimalaus \u0160SD. Maksimalus \u0160SD apskai\u010diuojamas i\u0161 220 atimant savo am\u017ei\u0173. Pvz. 40 m. \u017emogui pulsas fizin\u0117s veiklos metu tur\u0117t\u0173 b\u016bti 90-144 k.\/min.<\/p>\n\n\n\n<p>Yra mokslini\u0173 \u012frodym\u0173, kad norint padidinti \u201eger\u0105j\u012f\u201c cholesterol\u012f, treniruot\u0117s tur\u0117t\u0173 b\u016bti labiau intensyvios. Ta\u010diau kalbant apie \u201eblogojo\u201c cholesterolio ma\u017einim\u0105, svarbiau yra ilgesnis laikas sportuojant negu jo intensyvumas. I\u0161kyla klausimas, tai nejaugi reikia ilgai ir sunkiai sportuoti? Atsakymas paprastas, reikia vadovautis taisykle: kuo daugiau sudegint\u0173 kalorij\u0173, tuo labiau ma\u017e\u0117ja MTL ir did\u0117ja DTL, teigia J. Higgins.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"po-kiek-laiko-galima-pasiekti-norima-rezultata\"><span class=\"ez-toc-section\" id=\"PO_KIEK_LAIKO_GALIMA_PASIEKTI_NORIMA_REZULTATA\"><\/span>PO KIEK LAIKO GALIMA PASIEKTI NORIM\u0104 REZULTAT\u0104?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u012erodyta, kad fizin\u0117 veikla suma\u017eina \u201eblog\u0105j\u012f\u201c (MTL) 15% ir padidina 20% \u201eger\u0105j\u012f\u201c (DTL) <a href=\"https:\/\/www.vow.health\/content-hub\/cholesterolis\/\" target=\"_blank\" rel=\"noreferrer noopener\">cholesterol\u012f<\/a>. MTL poky\u010dius jau galima pasteb\u0117ti po 3-6 m\u0117n., tuo tarpu DTL poky\u010diai aptinkami \u0161iek tiek ilgiau, ma\u017edaug po 9 m\u0117n. Jeigu atliekami didelio intensyvumo pratimai, DTL gali padid\u0117ti jau po 8 m\u0117n., teigia J. Higgins.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"pabaigai\"><span class=\"ez-toc-section\" id=\"PABAIGAI\"><\/span>PABAIGAI<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svarbu prisiminti, kad tinkamas fizinis aktyvumas neduoda nemokamo leidimo, valgyti bet k\u0105. Reik\u0117t\u0173 vengti m\u0105stymo \u201e\u0161iandien daug sportavau, tai dabar galiu sau leisti pavalgyti\u201c. Svarbu \u017einoti, kad norint numesti svorio ar palaikyti normoje cholesterolius, tinkama mityba turi \u012ftakos 80%, o fizinis aktyvumas \u2013 20%.<\/p>\n\n\n\n<p>Mintis pabaigai: fizinis aktyvumas kartu su ma\u017eai cholesterolio turin\u010dia dieta yra kur kas geresnis sprendimas nei kiekvienas i\u0161 j\u0173 atskirai.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link\" href=\"https:\/\/app.vow.health\/register\" target=\"_blank\" rel=\"noreferrer noopener\">Prad\u0117k gyventi sveikiau<\/a><\/div>\n\n\n\n<div class=\"wp-block-button is-style-outline is-style-outline--1\"><a class=\"wp-block-button__link\" href=\"https:\/\/vow.health\" target=\"_blank\" rel=\"noreferrer noopener\">APIE VOW HEALTH<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Yra \u017einoma, kad norint i\u0161vengti nutukimo bei \u0161irdies lig\u0173 reikia ne tik prisilaikyti tinkamos dietos, ta\u010diau ir palaikyti pastov\u0173 fizin\u012f kr\u016bv\u012f. Ta\u010diau daug kas ne\u017eino, jog nuolatinis aktyvumas ne tik prisideda prie auk\u0161\u010diau min\u0117t\u0173 b\u016bkli\u0173 i\u0161vengimo, bet ir turi teigiamos \u012ftakos cholesteroli\u0173 kiekio poky\u010diams. Ta\u010diau visada i\u0161kyla daug klausim\u0173, \u012f kuriuos atsakymus pateikiame. Straipsnio turinys [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":164,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-163","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-apie-mitus-ir-tiesas"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fizinio aktyvumo rekomendacijos - VOW Health turinio baz\u0117<\/title>\n<meta name=\"description\" content=\"Norint i\u0161vengti nutukimo bei \u0161irdies lig\u0173 reikia ne tik prisilaikyti tinkamos dietos, ta\u010diau ir palaikyti pastov\u0173 fizin\u012f kr\u016bv\u012f.\" \/>\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.vow.health\/content-hub\/fizinio-aktyvumo-rekomendacijos\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fizinio aktyvumo rekomendacijos - 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