{"id":26661,"date":"2025-01-10T12:46:59","date_gmt":"2025-01-10T12:46:59","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=26661"},"modified":"2025-01-10T12:46:59","modified_gmt":"2025-01-10T12:46:59","slug":"moksliskai-irodyta-tam-tikri-pratimai-gali-sumazinti-alkio-jausma","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/moksliskai-irodyta-tam-tikri-pratimai-gali-sumazinti-alkio-jausma\/","title":{"rendered":"Moksli\u0161kai \u012frodyta: tam tikri pratimai gali suma\u017einti alkio jausm\u0105"},"content":{"rendered":"<p>Tiek mokslininkai, tiek sveikatingumo bei sporto entuziastai daug diskutuoja, kokios \u2013 kardio ar j\u0117gos treniruot\u0117s yra veiksmingesn\u0117s svorio metimui. Vis tik, vieno tyrimo iniciatoriai tikina, kad svorio metimui aktualiau, kokiu intensyvumu yra atliekami pratimai.<\/p>\n<p>Pra\u0117jusiais metais Vird\u017einijos universiteto mokslininkai atliko tyrim\u0105, kurio rezultatai labai aktual\u016bs su antsvoriu kovojantiems ar tiesiog suliekn\u0117ti trok\u0161tantiems asmenims. \u0160iame tyrime dalyvavo a\u0161tuoni vyrai ir \u0161e\u0161ios moterys. Jiems buvo liepta i\u0161 ryto nevalgius atvykti \u012f treniruotes ir atlikti \u012fvairius skirtingo intensyvumo pratimus. Po to tyrimo komandai jie tur\u0117jo nurodyti, kaip stipriai po treniruot\u0117s jie praalko.<\/p>\n<p>Po mank\u0161tos mokslininkai taip pat atliko j\u0173 kraujo tyrimus, kurie atskleid\u0117 pratimo intensyvumo bei i\u0161skirto \u201ealkio hormono\u201c grelino lygio s\u0105ntyk\u012f. Grelinas yra hormonas, kur\u012f daugiausia gamina skrandis ir kuris smegenims signalizuoja, kada metas valgyti.<\/p>\n<p>Tyrimas atskleid\u0117, kad intensyv\u016bs pratimai slopina grelino lyg\u012f sveik\u0173 suaugusi\u0173j\u0173 organizme labiau nei vidutinio intensyvumo treniruot\u0117s.<\/p>\n<p>\u201ePasteb\u0117jome, kad po auk\u0161to intensyvumo pratim\u0173 \u017emon\u0117s jaut\u0117si ma\u017eiau alkani, palyginti su \u017emon\u0117mis, kurie atliko vidutinio intensyvumo treniruotes. Vidutinio intensyvumo treniruot\u0117s grelino lygio nepakeit\u0117 arba netgi j\u012f padidino\u201c, \u2013 teig\u0117 pagrindin\u0117 tyrimo autor\u0117 Dr. Kara Anderson.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-26663\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2025\/01\/pexels-ivan-samkov-4164510-600x400.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2025\/01\/pexels-ivan-samkov-4164510-600x400.jpg 600w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2025\/01\/pexels-ivan-samkov-4164510-1200x800.jpg 1200w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2025\/01\/pexels-ivan-samkov-4164510-768x512.jpg 768w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2025\/01\/pexels-ivan-samkov-4164510-1536x1024.jpg 1536w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2025\/01\/pexels-ivan-samkov-4164510-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>\u0160ie rezultatai, anot mokslinink\u0117s, rodo, kad auk\u0161to intensyvumo fizinius pratimus reik\u0117t\u0173 neabejotinai \u012ftraukti \u012f svorio metimo program\u0105.<\/p>\n<p>Jei esate menkai pa\u017e\u012fstami su sporto terminologija, primename, kad auk\u0161to intensyvumo pratimai \u2013 tai veiklos, kurios \u017eymiai padidina \u0161irdies ritm\u0105 ir trumpam stipriai apkrauna k\u016bn\u0105. Tokie pratimai gali b\u016bti:<\/p>\n<ul>\n<li>30 sekund\u017ei\u0173 sprintai b\u0117gimo metu;<\/li>\n<li>20\u201330 sekund\u017ei\u0173 sprintai va\u017eiavimo dvira\u010diu metu;<\/li>\n<li>50 m sprintai plaukimo metu;<\/li>\n<li>intensyvus 500 m irklavimas ant irklavimo treniruoklio;<\/li>\n<li>greitos sm\u016bgi\u0173 ir spyri\u0173 kombinacijos trumpais intervalais auk\u0161tu intensyvumu kikbokso metu;<\/li>\n<li>pliometriniai pratimai, kuri\u0173 metu yra atliekam vadinamieji sprogstamieji judesiai, tokie kaip \u0161uoliai ant d\u0117\u017e\u0117s, \u0161uoliai \u012f tol\u012f ar \u012ft\u016bpstai \u0161okin\u0117jant;<\/li>\n<li>auk\u0161to intensyvumo intervalin\u0117s treniruot\u0117s HIIT (atsispaudimai su \u0161uoliu, prit\u016bpimai su \u0161uoliu, vadinamieji \u201emountain climbers\u201c pratimai);<\/li>\n<li>auk\u0161to intensyvumo \u201eCrossFit\u201c treniruot\u0117s (pavyzd\u017eiui, pratim\u0173 grandin\u0117s \u201eFran\u201c (\u0161tangos st\u016bmimai ir prisitraukimai) ar \u201eMurph\u201c (atsispaudimai, prisitraukimai ir b\u0117gimas)).<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-26662\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2025\/01\/pexels-cottonbro-7676553-400x600.jpg\" alt=\"\" width=\"400\" height=\"600\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2025\/01\/pexels-cottonbro-7676553-400x600.jpg 400w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2025\/01\/pexels-cottonbro-7676553-800x1200.jpg 800w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2025\/01\/pexels-cottonbro-7676553-768x1152.jpg 768w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2025\/01\/pexels-cottonbro-7676553-1024x1536.jpg 1024w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2025\/01\/pexels-cottonbro-7676553-1365x2048.jpg 1365w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2025\/01\/pexels-cottonbro-7676553-scaled.jpg 1707w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>Kiekvienas auk\u0161to intensyvumo pratimas tur\u0117t\u0173 b\u016bti atliekamas maksimaliomis pastangomis, nepamir\u0161tant poilsio interval\u0173 tarp j\u0173. Rekomenduojame, kad su \u0161iais pratimais jus supa\u017eindint\u0173 sporto treneris.<\/p>\n<p><em>Pagal u\u017esienio spaud\u0105 pareng\u0117 Karina Vladi\u010dk\u0117<\/em><br \/>\n<em>\u0160altinis: nypost.com<\/em><br \/>\n<em>Nuotraukos: pexels.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tiek mokslininkai, tiek sveikatingumo bei sporto entuziastai daug diskutuoja, kokios \u2013 kardio ar j\u0117gos treniruot\u0117s yra veiksmingesn\u0117s svorio metimui. Vis\u2026<\/p>\n","protected":false},"author":9,"featured_media":26663,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[14],"class_list":["post-26661","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\/26661","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=26661"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/26661\/revisions"}],"predecessor-version":[{"id":26665,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/26661\/revisions\/26665"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/26663"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=26661"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=26661"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=26661"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}