{"id":18191,"date":"2020-07-01T07:54:28","date_gmt":"2020-07-01T07:54:28","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lit\/?p=18191"},"modified":"2020-07-01T08:12:00","modified_gmt":"2020-07-01T08:12:00","slug":"kardiotreniruotes-geriausi-vasaros-pasirinkimai","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/kardiotreniruotes-geriausi-vasaros-pasirinkimai\/","title":{"rendered":"Kardiotreniruot\u0117s \u2013 geriausias vasaros pasirinkimas"},"content":{"rendered":"<p>Vasara yra tas metas, kai sportu galime u\u017esiimti to per daug nesureik\u0161mindami. \u017dygis pa\u017eintiniu taku, plaukimas baidar\u0117mis su kolektyvu, krep\u0161inis su draugais \u2013 visos \u0161ios veiklos treniruoja m\u016bs\u0173 \u0161irdies ir kraujagysli\u0173 sistem\u0105 ir dar kitaip gali b\u016bti vadinamos kardiotreniruot\u0117mis. Apie tai, kas gi yra tas <em>cardio<\/em> ir kaip teisingai sportuoti vasar\u0105 papasakojo sveikatingumo klub\u0173 \u201eImpuls\u201c trener\u0117\u00a0<strong>Agn\u0117 Mickevi\u010di\u016bt\u0117-Butien\u0117<\/strong>.<\/p>\n<p><strong>Vasar\u0105 \u2013 ypatingas d\u0117mesys savo sveikatai<\/strong><\/p>\n<p>Anot A. Mickevi\u010di\u016bt\u0117s-Butien\u0117s, vasar\u0105 m\u016bs\u0173 treniruot\u0117s lauke tur\u0117t\u0173 skirtis nuo treniruo\u010di\u0173 pavasar\u012f ar ruden\u012f. Intensyv\u0173 treniravimosi kr\u016bv\u012f vert\u0117t\u0173 palikti arba ankstyviems vasaros rytams ir v\u0117lyviems vakarams, arba tik v\u0117sesn\u0117ms dienoms. Dienomis, kai yra labai kar\u0161ta, sporto lauke reik\u0117t\u0173 vengti \u2013 geriau rinktis sporto klub\u0105, kuriame yra \u012frengta kondicionavimo sistem\u0105, nes yra gr\u0117sm\u0117 nualpti ar kitaip sau pakenkti.<\/p>\n<p>\u201eTaip pat vasar\u0105 reikia nepamir\u0161ti gerti daugiau skys\u010di\u0173 \u2013 2 l per dien\u0105, o sportuojant \u2013 ir dar daugiau. Taip pat vert\u0117t\u0173 vengti auk\u0161to intensyvumo treniruo\u010di\u0173 (HIIT), apskritai \u2013 rinktis lengvesnes treniruotes ir daryti ilgesnes pertraukas tarp pratim\u0173\u201c, \u2013 vardino trener\u0117.<\/p>\n<p>Taip pat pa\u0161nekov\u0117 si\u016blo treniruot\u0119 baigti likus bent dviem valandoms iki miego, mat sportas pakelia k\u016bno temperat\u016br\u0105 ir d\u0117l to u\u017emigti kar\u0161t\u0105 vasaros vakar\u0105 gali b\u016bti dar sunkiau nei \u012fprastai.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-18192\" src=\"https:\/\/www.sportlandmagazine.com\/lit\/wp-content\/uploads\/2020\/07\/IMG_0167.jpg\" alt=\"\" width=\"1000\" height=\"1000\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2020\/07\/IMG_0167.jpg 1000w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2020\/07\/IMG_0167-400x400.jpg 400w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2020\/07\/IMG_0167-600x600.jpg 600w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2020\/07\/IMG_0167-768x768.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p><strong>O kas tas <em>cardio<\/em>?<\/strong><\/p>\n<p>Kardiotreniruot\u0117 \u2013 tai intensyv\u016bs pratimai, kuri\u0173 metu yra stipriai pakeliamas \u0161irdies ritmas. \u0160ios treniruot\u0117s padeda deginti riebalus, suintensyvina med\u017eiag\u0173 apykait\u0105, normalizuoja kraujosp\u016bd\u012f. Be to, kardiotreniruot\u0117s patogios tuo, kad joms nereikia jokios papildomos \u012frangos \u2013 jas galima atlikti su savo k\u016bno svoriu.<\/p>\n<p>\u201eDa\u017enai yra galvojama, kad kardiotreniruot\u0117 tai yra darbas ant elipsinio treniruoklio ar b\u0117gimo takelio. Ta\u010diau savo \u0161ird\u012f ir kraujagysli\u0173 sistem\u0105 vasar\u0105 galima puikiai treniruoti lauke, nes <em>cardio <\/em>taip pat yra ir plaukimas, ir b\u0117gimas, ir spartus \u0117jimas, tinklinis ar badmintonas, irklavimas ir t.t. Jei kalbame apie sporto klub\u0105, kai kurios treniruot\u0117s grup\u0117je taip pat yra priskiriamos prie kardiotreniruo\u010di\u0173: tai zumba, stepas, \u012fvair\u016bs kiti \u0161okiai, aktyv\u016bs bokso u\u017esi\u0117mimai ir t.t.\u201c, \u2013 pasakojo pa\u0161nekov\u0117.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-18193\" src=\"https:\/\/www.sportlandmagazine.com\/lit\/wp-content\/uploads\/2020\/07\/IMG_0168-801x1200.jpg\" alt=\"\" width=\"801\" height=\"1200\" \/><\/p>\n<p><strong>Nor\u0117dami gra\u017ei\u0173 linij\u0173, \u012ftraukite ir j\u0117gos pratimus<\/strong><\/p>\n<p>Vis tik Agn\u0117 teigia, kad jei norime pasiekti ger\u0173 rezultat\u0173, netur\u0117tume apsiriboti tik kardiotreniruot\u0117mis, o taip pat \u012f jas \u012ftraukti ir j\u0117gos pratim\u0173.<\/p>\n<p>\u201eGeriausia daryti intervalines kardiotreniruotes, kurios atrodyt\u0173 taip: kardiopratimai-j\u0117gos pratimai-kardiopratimai ir t.t. Taip si\u016blau elgtis d\u0117l to, kad kardiotreniruot\u0117s degina riebalus raumen\u0173 s\u0105skaita. Tad jei norite ne tik suma\u017einti apimtis, bet ir i\u0161ry\u0161kinti raumenis, j\u0117gos pratimus \u012ftraukti tiesiog b\u016btina\u201c, \u2013 rekomendavo specialist\u0117.<\/p>\n<p>A. Mickevi\u010di\u016bt\u0117-Butien\u0117 prisipa\u017eino, kad kasdien atlieka daug kardiotreniruo\u010di\u0173, kadangi jos vedami u\u017esi\u0117mimai ir yra kardiotreniruot\u0117s, skirtos stiprinti nugaros, pilvo preso ir vir\u0161utin\u0117s k\u016bno dalies raumenis. Ta\u010diau trener\u0117 prisipa\u017eino, kad \u0161iuo metu jai labiausiai patinka vesti kardiotreniruot\u0119 \u201eStrong nation\u201c, kurios metu yra naudojami kovos men\u0173 elementai \u2013 greitas sm\u016bgiavimas kojomis ir rankomis.<\/p>\n<p>Agn\u0117s \u201eYoutube\u201c <a href=\"https:\/\/www.youtube.com\/user\/amagnemickeviciute?fbclid=IwAR2flQP4PbnTrTIrZNZ9YMSh98-EVEbIiMd2UBiNSAI_r6vwPgquM-qHkYk\" target=\"_blank\" rel=\"noopener noreferrer\">kanale<\/a> rasite \u012fvairi\u0173 treniruo\u010di\u0173, o \u0161\u012f kart\u0105 jums si\u016blome atlikti \u201eNTC training\u201c treniruot\u0119:<\/p>\n<p><iframe loading=\"lazy\" title=\"NTC training @agnebuta\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/9rYu2J3bY5U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><em>Tekstas: Karina S\u0117rikova<\/em><br \/>\n<em>Nuotraukos: i\u0161 A. Mickevi\u010di\u016bt\u0117s-Butien\u0117s archyvo<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vasara yra tas metas, kai sportu galime u\u017esiimti to per daug nesureik\u0161mindami. \u017dygis pa\u017eintiniu taku, plaukimas baidar\u0117mis su kolektyvu, krep\u0161inis\u2026<\/p>\n","protected":false},"author":9,"featured_media":18194,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[14],"class_list":["post-18191","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-treniruotes"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/18191","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=18191"}],"version-history":[{"count":2,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/18191\/revisions"}],"predecessor-version":[{"id":18196,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/18191\/revisions\/18196"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/18194"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=18191"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=18191"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=18191"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}