{"id":17977,"date":"2020-05-19T08:38:30","date_gmt":"2020-05-19T08:38:30","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lit\/?p=17977"},"modified":"2020-05-19T08:38:30","modified_gmt":"2020-05-19T08:38:30","slug":"kodel-kasdien-nueiti-10-tukst-zingsniu-tiesiog-butina","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/kodel-kasdien-nueiti-10-tukst-zingsniu-tiesiog-butina\/","title":{"rendered":"Kod\u0117l kasdien nueiti 10 t\u016bkst. \u017eingsni\u0173 tiesiog b\u016btina?"},"content":{"rendered":"<p>\u201e10 t\u016bkst. \u017eingsni\u0173 per dien\u0105\u201c i\u0161\u0161\u016bkis tapo populiarus visame pasaulyje, kai \u0161\u012f rezultat\u0105 prad\u0117jo akcentuoti mobili\u0173j\u0173 telefon\u0173 gamintojai. Ta\u010diau, kod\u0117l b\u016btent 10 t\u016bkst. ir kok\u012f teigiam\u0105 poveik\u012f toks fizinis aktyvumas gali mums suteikti?<\/p>\n<p>Dauguma sporto treneri\u0173 rekomenduoja nueiti tiek \u017eingsni\u0173 d\u0117l to, kad \u0161is skai\u010dius prilygsta ma\u017edaug 8 km, kuriuos skirtingai nuo pasirengimo lygio ir net koj\u0173 ilgio vidutini\u0161kai nueiname per \u00a01 val. 40 min. O taip pat 10 t\u016bkst. \u017eingsni\u0173 yra lygu 50 min. auk\u0161to intensyvumo treniruotei, tokiai kaip: aerobika, intensyvus irklavimas, greitas va\u017eiavimas dvira\u010diu, b\u0117giojimas ar var\u017eybinis sportas, kaip tinklinis, futbolas ir pan. Be to, toks aktyvus pasivaik\u0161\u010diojimas suteikia daug naudos m\u016bs\u0173 organizmui.<\/p>\n<p><strong>Pagerina \u0161irdies veikl\u0105<\/strong><\/p>\n<p>Reguliarus fizinis aktyvumas padeda padidinti \u012f raumenis siun\u010diamo deguonimi prisotinto kraujo kiek\u012f, taigi \u2013 stiprina \u0161ird\u012f ir gerina kraujotak\u0105. Kuo aktyvesn\u012f gyvenimo b\u016bd\u0105 gyvename, tuo daugiau deguonies gauname ir&#8230; d\u0117l to yra lengviau treniruotis.<\/p>\n<p><strong>Sustiprina plau\u010dius<\/strong><\/p>\n<p>Kasdienis jud\u0117jimas sustiprina plau\u010dius ir aplink juos esan\u010dius raumenis. Did\u0117jant \u012fkvepiamo deguonies grei\u010diui ir t\u016briui, did\u0117ja ir m\u016bs\u0173 k\u016bno galimyb\u0117s efektyviai j\u012f i\u0161naudoti \u2013 tai vadinama VO<sub>2<\/sub>\u00a0max matu. Kuo aktyvesn\u012f gyvenimo b\u016bd\u0105 gyvename, tuo auk\u0161tesnis m\u016bs\u0173 VO<sub>2<\/sub>\u00a0max.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-17980\" src=\"https:\/\/www.sportlandmagazine.com\/lit\/wp-content\/uploads\/2020\/05\/two-women-walking-on-seashore-while-talking-1300520-800x1200.jpg\" alt=\"\" width=\"800\" height=\"1200\" \/><\/p>\n<p><strong>Pagerina susikaupim\u0105<\/strong><\/p>\n<p>Fizinis aktyvumas skatina endorfin\u0173 \u2013 laim\u0117s hormon\u0173 i\u0161siskyrim\u0105, taip pat padidina kraujo tek\u0117jim\u0105 \u012f smegenis, o tai pagerina kognityvin\u0119 smegen\u0173 funkcij\u0105. Reguliariai jud\u0117dami, ne tik esame labiau atsipalaidav\u0119, jau\u010diame ma\u017eiau streso ir nerimo, bet ir padidiname savo k\u016brybi\u0161kum\u0105, produktyvum\u0105 bei susikaupim\u0105.<\/p>\n<p><strong>Sustiprina kaulus<\/strong><\/p>\n<p>Fizinis aktyvumas, ypa\u010d pratimai, kuri\u0173 metu reikia laikyti savo ar papildom\u0105 svor\u012f, o taip pat b\u0117gimas bei \u0117jimas, sukelia papildom\u0105 apkrov\u0105 m\u016bs\u0173 kaulams, kas didina j\u0173 tank\u012f ir suma\u017eina rizik\u0105 susirgti osteporoze.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-17981\" src=\"https:\/\/www.sportlandmagazine.com\/lit\/wp-content\/uploads\/2020\/05\/woman-holding-tumbler-and-bag-1223349-1200x839.jpg\" alt=\"\" width=\"1200\" height=\"839\" \/><\/p>\n<p><strong>Padeda formuotis raumenims<\/strong><\/p>\n<p>Nors kasdienis vaik\u0161\u010diojimas m\u016bs\u0173 raumenis apkrauna minimaliai, tai vis tiek padidina raumen\u0173 augim\u0105 ir j\u0117g\u0105. Be to, priklausomai nuo j\u016bs\u0173 svorio, 10 t\u016bkst. \u017eingsni\u0173 per dien\u0105 sudegina 250-600 cal.<\/p>\n<p><strong>Stabilizuoja cukraus kiek\u012f kraujyje<\/strong><\/p>\n<p>Kai esame fizi\u0161kai aktyv\u016bs, raumenys sunaudoja daugiau gliukoz\u0117s, esan\u010dios m\u016bs\u0173 kraujyje. Aktyvus gyvenimo b\u016bdas taip pat padeda efektyviau dirbti m\u016bs\u0173 k\u016bne esan\u010diam insulinui, kuris gliukoz\u0119 kei\u010dia \u012f energij\u0105 ir taip ma\u017eina cukraus kiek\u012f kraujyje.<\/p>\n<p><strong>Gali suma\u017einti kraujo spaudim\u0105<\/strong><\/p>\n<p>Fizinis aktyvumas yra puiki hipertenzijos prevencijos ir \u0161ios ligos kontroliavimo priemon\u0117. Kasdien nueidami 10 t\u016bkst. \u017eingsni\u0173, sustiprinsime savo kraujagysles ir tai leis kraujui tek\u0117ti laisviau, o kraujo spaudimas stabilizuosis.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-17978\" src=\"https:\/\/www.sportlandmagazine.com\/lit\/wp-content\/uploads\/2020\/05\/person-in-yellow-and-black-backpack-walking-on-green-grass-211047-1200x800.jpg\" alt=\"\" width=\"1200\" height=\"800\" \/><\/p>\n<p><strong>Pagerina nuotaik\u0105<\/strong><\/p>\n<p>Fizinis aktyvumas sukelia pagrindini\u0173 neurotransmiteri\u0173, toki\u0173 kaip endorfinai, serotoninas ir dopaminas, i\u0161siskyrim\u0105 \u2013 visi jie vaidina svarb\u0173 vaidmen\u012f, valdant nuotaik\u0105.<\/p>\n<p><strong>Padidina lankstum\u0105<\/strong><\/p>\n<p>Fizinis aktyvumas didina m\u016bs\u0173 lankstum\u0105, o tai savo ruo\u017etu padeda pagerinti laikysen\u0105 ir suma\u017eina traum\u0173 rizik\u0105.<\/p>\n<p><em>Pagal readersdigest.ca straipsn\u012f pareng\u0117 Karina S\u0117rikova<\/em><br \/>\n<em>Nuotraukos: pexels.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201e10 t\u016bkst. \u017eingsni\u0173 per dien\u0105\u201c i\u0161\u0161\u016bkis tapo populiarus visame pasaulyje, kai \u0161\u012f rezultat\u0105 prad\u0117jo akcentuoti mobili\u0173j\u0173 telefon\u0173 gamintojai. Ta\u010diau, kod\u0117l\u2026<\/p>\n","protected":false},"author":9,"featured_media":17979,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30],"tags":[43,42,14],"class_list":["post-17977","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gyvenimo-budas","tag-judejimas","tag-naudinga","tag-treniruotes"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/17977","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/comments?post=17977"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/17977\/revisions"}],"predecessor-version":[{"id":17982,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/17977\/revisions\/17982"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/17979"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=17977"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=17977"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=17977"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}