{"id":25865,"date":"2024-06-21T07:03:55","date_gmt":"2024-06-21T07:03:55","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=25865"},"modified":"2024-06-21T07:03:55","modified_gmt":"2024-06-21T07:03:55","slug":"jei-kankina-nerimas-aukites-sportinius-batelius","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/jei-kankina-nerimas-aukites-sportinius-batelius\/","title":{"rendered":"Jei kankina nerimas, aukit\u0117s sportinius batelius"},"content":{"rendered":"

Tikriausiai, daugelis esate gird\u0117j\u0119, kad sportas gali pad\u0117ti susidoroti su \u012ftampa. Gal net ir patys esate patyr\u0119, kaip sunku \u201erasti viet\u0105\u201c, kai kankina nerimas \u2013 norisi vaik\u0161\u010dioti ar judinti gal\u016bnes. \u0160iame straipsnyje detaliai aptarsime, kaip fizinis aktyvumas gali pad\u0117ti i\u0161vengti streso ir j\u012f valdyti, bei pristatysime penkias naudas, kurias m\u016bs\u0173 organizmui suteikia sportas.<\/p>\n

Ma\u017eina kraujosp\u016bd\u012f<\/strong><\/h4>\n

\u012erodyta, kad mank\u0161ta ma\u017eina kraujosp\u016bd\u012f ir padeda ilgainiui j\u012f sunormalizuoti. Tiesiog reguliariai \u201eliejant prakait\u0105\u201c, j\u016bs\u0173 \u0161irdis sustipr\u0117ja. Stipresn\u0117 \u0161irdis gali pumpuoti daugiau kraujo su ma\u017eiau pastang\u0173. Kai \u0161irdis dirba efektyviau, ma\u017e\u0117ja arterij\u0173 spaudimas, tod\u0117l suma\u017e\u0117ja ir kraujosp\u016bdis.<\/p>\n

L\u0117tina \u0161irdies ritm\u0105<\/strong><\/h4>\n

\"\"
\nNat\u016bralus organizmo atsakas \u012f stres\u0105 bei situacijas, kai \u017emogus yra nusimin\u0119s ar pervarg\u0119s, gali padidinti \u0161irdies susitraukim\u0173 da\u017en\u012f. Tempimo ir atsipalaidavimo pratimai, tokie kaip joga, gali suteikti greit\u0105 atsipalaidavim\u0105, nes l\u0117tina kv\u0117pavim\u0105, o tai suma\u017eina \u0161irdies ritm\u0105.<\/p>\n

Vis tik efektyviausias ilgalaikis b\u016bdas suma\u017einti \u0161irdies susitraukim\u0173 da\u017en\u012f \u2013 reguliari mank\u0161ta. Puikiai \u0161ird\u012f stiprina kardiopratimai, kurie treniruoja j\u0105 pumpuoti daugiau kraujo, d\u0117l ko ilgainiui l\u0117t\u0117ja \u0161irdies pulsas.<\/p>\n

Gali pad\u0117ti, esant miego problemoms<\/strong><\/h4>\n

Stresas gali apsunkinti u\u017emigimo proces\u0105 ir bloginti miego kokyb\u0119. \u012erodyta, kad saikingas fizinis aktyvumas gali pagerinti mieg\u0105. Nor\u0117dami grei\u010diau u\u017emigti ir geriau i\u0161simiegoti, tur\u0117tum\u0117te atlikti ma\u017edaug 30 min. trukm\u0117s vidutin\u0117s, bet ne intensyvios mank\u0161tos sesij\u0105, penkias val. prie\u0161 mieg\u0105 kasdien. Mank\u0161ta taip pat numal\u0161ina nerim\u0105 ir stabilizuoja nat\u016bral\u0173 m\u016bs\u0173 miego ir pabudimo ritm\u0105, tod\u0117l sportuojantiems lengviau atsipalaiduoti ir dienos metu.<\/p>\n

Stabilizuoja apetit\u0105<\/strong><\/h4>\n

\"\"<\/p>\n

Visi esame pajut\u0119, k\u0105 rei\u0161kia d\u0117l streso \u201esustoj\u0119s\u201c skrandis. Naujausi tyrimai nustat\u0117 stipr\u0173 ry\u0161\u012f tarp \u017earnyno ir smegen\u0173. Streso metu i\u0161siskiriantys hormonai ir chemin\u0117s med\u017eiagos patenka \u012f vir\u0161kinam\u0105j\u012f trakt\u0105, sukeldamos pilvo problem\u0173.<\/p>\n

Geros naujienos yra tai, kad mank\u0161ta gali pagerinti \u017earnyno mikroflor\u0105 jau per \u0161e\u0161ias savaites. Tyr\u0117jai teigia, kad t\u0173, kurie sportuoja, \u017earnynas yra sveikesnis, o jame gyvenan\u010dios bakterijos \u2013 \u012fvairesn\u0117s. Ta\u010diau taip pat svarbu \u017einoti, kad fizin\u0117 veikla turi b\u016bti reguliari, kad b\u016bt\u0173 nuolat palaikomas bakterij\u0173 dauginim\u0105si.<\/p>\n

Ma\u017eina nerim\u0105<\/strong><\/h4>\n

\"\"<\/p>\n

Viename tyrime nustatyta, kad nuotaikai pagerinti ir stresui suma\u017einti pakanka nuo 10 iki 30 min. mank\u0161tos. \u012erodyta, kad stres\u0105 suma\u017eina net \u017eemo intensyvumo aerobiniai pratimai, tokie kaip vaik\u0161\u010diojimas, joga ar b\u0117giojimas 30\u201335 min., 3\u20135 dienas per savait\u0119, trunkantys bent 10 savai\u010di\u0173 i\u0161 eil\u0117s.<\/p>\n

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

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

Tikriausiai, daugelis esate gird\u0117j\u0119, kad sportas gali pad\u0117ti susidoroti su \u012ftampa. Gal net ir patys esate patyr\u0119, kaip sunku \u201erasti\u2026<\/p>\n","protected":false},"author":9,"featured_media":25869,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[42],"class_list":["post-25865","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-naudinga"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/25865","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=25865"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/25865\/revisions"}],"predecessor-version":[{"id":25875,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/25865\/revisions\/25875"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/25869"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=25865"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=25865"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=25865"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}