{"id":4090,"date":"2010-02-20T08:00:00","date_gmt":"2010-02-20T08:00:00","guid":{"rendered":""},"modified":"2010-02-20T08:00:00","modified_gmt":"2010-02-20T08:00:00","slug":"sportuoti-nevelu-pradeti-ir-po-keturiasdesimties","status":"publish","type":"post","link":"https:\/\/www.pasveik.lt\/lt\/sporto-ir-sveikatos-naujienos\/sportuoti-nevelu-pradeti-ir-po-keturiasdesimties\/4090\/","title":{"rendered":"Sportuoti nev\u0117lu prad\u0117ti ir po keturiasde\u0161imties"},"content":{"rendered":"<p><b>Man 45-eri. Sveikata niekada labai nesiskund\u017eiau. Svoris irgi buvo<br \/>\nnormalus. Bet dabar kartais ryte atsibudus paskauda nugar\u0105, b\u016bna, kas kraujo<br \/>\nspaudimas padid\u0117ja. Draug\u0117 gydytoja patar\u0117 prad\u0117ti sportuoti. Bet a\u0161 niekada to<br \/>\nnedariau. Tai ar verta prad\u0117ti, jei taip k\u0105 tur\u0117\u010diau \u017einoti, kad besportuodama<br \/>\nsau nepakenk\u010diau<br \/>\nMarija<\/p>\n<p><\/b>Jeigu keturiasde\u0161imtme\u010diai ir vyresni \u017emon\u0117s atlieka fizinius pratimus arba<br \/>\nm\u0117gsta fizi\u0161kai aktyv\u0173 gyvenimo b\u016bd\u0105, j\u0173 sen\u0117jimo procesas yra l\u0117tesnis.<br \/>\nFiziniai pratimai gerina judesi\u0173 koordinacij\u0105 (ma\u017eesn\u0117 griuvim\u0173 ir kaul\u0173 l\u016b\u017ei\u0173<br \/>\nrizika, o tai labai aktualu vyresniems \u017emon\u0117ms), neleid\u017eia prad\u0117ti nykti raumen\u0173<br \/>\nmasei (penkt\u0105j\u012f gyvenimo de\u0161imtmet\u012f raumen\u0173 mas\u0117 nat\u016braliai ima ma\u017e\u0117ti).<br \/>\nFizi\u0161kai pasireng\u0119 \u017emon\u0117s yra i\u0161tvermingesni, ne taip greit pavargsta, o<br \/>\naktyviai u\u017esiimantys k\u016bno kult\u016bra atrodo gerokai jaunesni u\u017e nesimank\u0161tinan\u010dius<br \/>\nbendraam\u017eius.<\/p>\n<p>Fizinio kr\u016bvio metu padid\u0117ja kraujo spaudimas bei jo tek\u0117jimo greitis<br \/>\nkraujagysl\u0117mis. Tod\u0117l visi organai, taip pat ir \u0161irdis, daug geriau apr\u016bpinami<br \/>\nkrauju.<\/p>\n<p>Jeigu pradedama sportuoti sulaukus 40 met\u0173 ar daugiau, kr\u016bv\u012f b\u016btina didinti<br \/>\npama\u017eu. Kad treniruot\u0117 b\u016bt\u0173 veiksminga, organizmas turi gauti didesn\u012f fizin\u012f<br \/>\nkr\u016bv\u012f nei tas, prie kurio yra \u012fprat\u0119s. Prad\u017eioje patariama atlikti fizinius<br \/>\npratimus kas antr\u0105 dien\u0105 (kad organizmas sp\u0117t\u0173 atgauti j\u0117gas), po 20-30 min.,<br \/>\npama\u017eu kr\u016bv\u012f didinant.<\/p>\n<p>Pulsas kr\u016bvio metu tur\u0117t\u0173 b\u016bti treniruojamas.<\/p>\n<p><b>Kaip j\u012f apskai\u010diuoti?<\/p>\n<p><\/b>I\u0161 220 atimkite am\u017ei\u0173 (metais) ir tai bus maksimalus pulso da\u017enis, leistinas<br \/>\njums.<br \/>\nPavyzd\u017eiui, jeigu jums 40 met\u0173, 220 &#8211; 40 =180.<br \/>\nPulsas 180 k.\/min. jums yra maksimalus.<\/p>\n<p>180\u00d70,5=90;<br \/>\ntai &#8211; pulso riba, kai fizinis kr\u016bvis veikia organus ir sistemas;<br \/>\ndirbant ma\u017eesniu intensyvumu, t.y. kai kr\u016bvis nepakankamas, treniruot\u0117s efekto<br \/>\nn\u0117ra.<\/p>\n<p>180\u00d70,85=153;<br \/>\ntai &#8211; vir\u0161utin\u0117 pulso riba.<br \/>\nJeigu po kr\u016bvio \u0161irdis plaka da\u017eniau, vadinasi, kr\u016bvis buvo per didelis.<\/p>\n<p>Treniruot\u0117s metu pulso da\u017enis gali b\u016bti 90-153 k..\/min.<br \/>\nLabai svarbi ir pulso da\u017enio gr\u012f\u017eimo \u012f pradin\u012f trukm\u0117. Papra\u0161ykite, kad j\u012f<br \/>\n\u012fvertint\u0173 \u0161eimos gydytojas ar k\u016bno kult\u016bros specialistas.<br \/>\n&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Man 45-eri. Sveikata niekada labai nesiskund\u017eiau. Svoris irgi buvo<br \/>\nnormalus. Bet dabar kartais ryte atsibudus paskauda nugar\u0105, b\u016bna, kas kraujo<br \/>\nspaudimas padid\u0117ja. Draug\u0117 gydytoja patar\u0117 prad\u0117ti sportuoti. Bet a\u0161 niekada to<br \/>\nnedariau. Tai ar verta prad\u0117ti,<\/p>\n","protected":false},"author":1,"featured_media":4091,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27319],"tags":[],"site":[],"post_item_type":[28491],"class_list":["post-4090","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas-ir-sveikata"],"acf":{"post_sites":false},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts\/4090","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/comments?post=4090"}],"version-history":[{"count":0,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts\/4090\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/media\/4091"}],"wp:attachment":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/media?parent=4090"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/categories?post=4090"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/tags?post=4090"},{"taxonomy":"site","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/site?post=4090"},{"taxonomy":"post_item_type","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/post_item_type?post=4090"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}