{"id":24517,"date":"2023-09-08T08:06:51","date_gmt":"2023-09-08T08:06:51","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=24517"},"modified":"2023-09-08T08:06:51","modified_gmt":"2023-09-08T08:06:51","slug":"kokias-sportines-veiklas-rinktis-jei-norite-sumazinti-kraujospudi","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/kokias-sportines-veiklas-rinktis-jei-norite-sumazinti-kraujospudi\/","title":{"rendered":"Kokias sportines veiklas rinktis, jei norite suma\u017einti kraujosp\u016bd\u012f?"},"content":{"rendered":"

Auk\u0161tas kraujo spaudimas \u2013 viena i\u0161 civilizacijos ryk\u0161\u010di\u0173, tad neretas i\u0161 m\u016bs\u0173 ie\u0161ko b\u016bd\u0173, kaip j\u012f stabilizuoti. Vienas svarbiausi\u0173 dalyk\u0173, siekiant suma\u017einti kraujosp\u016bd\u012f, yra ma\u017einti savo k\u016bno svor\u012f, iki kol jis pasieks normal\u0173 k\u016bno mas\u0117s indeks\u0105 (KMI). \u012egyvendinti \u0161\u012f tiksl\u0105 bus papras\u010diau, jei ne tik laikysit\u0117s dietos, bet ir sportuosite, mat pratimai taip pat \u201emu\u0161a\u201c kraujosp\u016bd\u012f.<\/p>\n

Taip yra tod\u0117l, kad mank\u0161ta suma\u017eina kraujagysli\u0173 standum\u0105, tod\u0117l jomis kraujas gali tek\u0117ti lengviau. Pasteb\u0117ta, kad kraujosp\u016bdis labiausiai suma\u017e\u0117ja treniruot\u0117s metu ir i\u0161kart po jos.<\/p>\n

Nor\u0117dami pasiekti tinkam\u0105 KMI, o taip pat suma\u017einti kraujosp\u016bd\u012f, galite i\u0161bandyti \u0161ias sporto r\u016b\u0161is.<\/p>\n

10 minu\u010di\u0173 greito ar vidutinio \u0117jimo tris kartus per dien\u0105<\/strong><\/h4>\n

Sveikatos specialistai teigia, kad idealus b\u016bdas kovoti su auk\u0161tu kraujosp\u016bd\u017eiu \u2013 suskaidyti savo treniruot\u0119 \u012f kelet\u0105 seans\u0173. Ties\u0105 sakant, vienas tyrimas parod\u0117, kad trys 10-ies min. pasivaik\u0161\u010diojimai per dien\u0105 veiksmingiau apsaugo nuo b\u016bsim\u0173 kraujosp\u016bd\u017eio \u0161uoli\u0173 nei vienas 30 min. \u017eygis.<\/p>\n

30 minu\u010di\u0173 dvira\u010dio minimo<\/strong><\/h4>\n

\"\"<\/p>\n

\u0160ios treniruot\u0117s metu galite rinktis va\u017ein\u0117ti ir stacionariu dvira\u010diu-treniruokliu \u2013 tai visi\u0161kai nesvarbu. Be to, kaip jau min\u0117jome anks\u010diau, galite rinktis ir tris 10-ies min. va\u017eiavimo dvira\u010diu blokus.<\/p>\n

\u017dygiai<\/strong><\/h4>\n

\"\"<\/p>\n

Fizinis aktyvumas, kai \u017eygio metu lipame \u012f kaln\u0105, gali suma\u017einti kraujosp\u016bd\u012f net 10 padal\u0173. \u017dygiuoti galite ne tik lauke, bet ir ant b\u0117gimo takelio. Tyrimas, kurio dalyviai l\u0117tu \u017eingsniu, t. y. ma\u017edaug 1,5 km per valand\u0105 grei\u010diu, \u017eygiavo stacionariais b\u0117gimo takeliais arba myn\u0117 dvirat\u012f-treniruokl\u012f bent 10 min. kas valand\u0105, parod\u0117, jog tokiu b\u016bdu kraujo spaudimas gali nukristi net daugiau nei 10 padal\u0173.<\/p>\n

Plaukimas<\/strong><\/h4>\n

\"\"<\/p>\n

Kitas tyrimas atskleid\u0117, kad plaukimas gali b\u016bti ypa\u010d naudingas, kontroliuojant 60 m. ir vyresni\u0173 suaugusi\u0173j\u0173 kraujosp\u016bd\u012f. Tyrimo metu jo dalyviai 12 savai\u010di\u0173 plaukiojo nenutr\u016bkstamai iki 45 min. vienos treniruot\u0117s metu. Tyrimo pabaigoje plaukikai savo sistolin\u012f kraujosp\u016bd\u012f suma\u017eino vidutini\u0161kai devyniomis padalomis.<\/p>\n

Sveikatos specialistai primena, kad norint suma\u017einti kraujosp\u016bd\u012f, reikia i\u0161laikyti treniruo\u010di\u0173 t\u0119stinum\u0105. Sustabd\u0119 mank\u0161t\u0105 dviem savait\u0117ms, galite v\u0117l pajusti padid\u0117jusio kraujosp\u016bd\u017eio simptomus. Jei renkat\u0117s vidutinio intensyvumo pratimus, sportuoti reik\u0117t\u0173 bent 150 min. per savait\u0119, o jei auk\u0161to intensyvumo \u2013 75 min. per savait\u0119.<\/p>\n

Pagal u\u017esienio spaud\u0105 pareng\u0117 Karina Vladi\u010dk\u0117<\/em>
\n \u0160altinis: honorhealth.com<\/em>
\nNuotraukos: pexels.com<\/em><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Auk\u0161tas kraujo spaudimas \u2013 viena i\u0161 civilizacijos ryk\u0161\u010di\u0173, tad neretas i\u0161 m\u016bs\u0173 ie\u0161ko b\u016bd\u0173, kaip j\u012f stabilizuoti. Vienas svarbiausi\u0173 dalyk\u0173,\u2026<\/p>\n","protected":false},"author":9,"featured_media":24518,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[59,42,51],"class_list":["post-24517","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-dviraciu-sportas","tag-naudinga","tag-plaukimas"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/24517","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=24517"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/24517\/revisions"}],"predecessor-version":[{"id":24522,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/24517\/revisions\/24522"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/24518"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=24517"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=24517"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=24517"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}