Sportojot iesp\u0113jams izdegt gan fiziski, gan gar\u012bgi. L\u016bk, 5 principi, uz kuriem balst\u012bt savu treni\u0146u un treni\u0146u re\u017e\u012bmu, lai sportot vienm\u0113r b\u016btu gan prieks, gan sp\u0113ks.<\/p>\n
Konsult\u0113 sporta \u0101rste Treni\u0146u bie\u017eums\u00a0<\/strong><\/p>\n Tie\u0161i treni\u0146u bie\u017eums ir viena no ies\u0101c\u0113ju bie\u017e\u0101k pie\u013cautaj\u0101m k\u013c\u016bd\u0101m. Nepiem\u0113rots treni\u0146u bie\u017eums var ne vien b\u016bt fizisku \u00adtraumu c\u0113lonis, bet ar\u012b izrais\u012bt hronisku nogurumu. Ies\u0101c\u0113jiem ieteicami 2\u20133 treni\u0146i ned\u0113\u013c\u0101. Tiem, kas sporto regul\u0101ri, optim\u0101ls treni\u0146a re\u017e\u012bms ir 3\u20134\u00a0reizes ned\u0113\u013c\u0101. Br\u012bd\u012b, kad sportot\u0101js saj\u016bt izteikt\u0101ku sacens\u012bbu gar\u0161u un \u0137ermenis tai tiek l\u012bdzi, var p\u0101riet uz 5 treni\u0146iem ned\u0113\u013c\u0101, kas neprofesion\u0101lam sportistam ir maksimums.<\/p>\n Treni\u0146u intensit\u0101te<\/strong><\/p>\n Intens\u012bvs treni\u0146\u0161 neb\u016bt v\u0113l nenoz\u012bm\u0113 labs treni\u0146\u0161. Visdro\u0161\u0101kais variants, k\u0101 noteikt sev piem\u0113rotu intensit\u0101ti, ir kompleks\u0101 slodzes testa veik\u0161ana. Tas uzr\u0101d\u012bs pulsa zonas, kur\u0101s dro\u0161i vari darboties, kur\u0101s iesp\u0113jams sasniegt maksimumu un kuras noteikti nevajadz\u0113tu p\u0101rk\u0101pt. P\u0101rslodze jeb sporto\u0161ana nepiem\u0113rot\u0101s pulsa zon\u0101s visbie\u017e\u0101k noved pie izdeg\u0161anas. Ja slodzes tests nav veikts, j\u0101v\u0113ro pa\u0161saj\u016bta \u2013 t\u0101 j\u0101izv\u0113rt\u0113 gan treni\u0146a laik\u0101, gan p\u0113c, gan v\u0113l n\u0101kamaj\u0101 dien\u0101. Ja pa\u0161saj\u016bta ir laba un s\u016bdz\u012bbu nav \u2013 nav nesp\u0113ks, galvass\u0101pes vai reibo\u0146i \u2013, skrie\u0161anas distanci vai treni\u0146a ilgumu var pagarin\u0101t. Tikai p\u0113c treni\u0146a pagarin\u0101\u0161anas var s\u0101kt dom\u0101t par intensit\u0101tes cel\u0161anu, un ar\u012b tad tas j\u0101dara pak\u0101peniski.<\/p>\n Treni\u0146u da\u017e\u0101d\u012bba<\/strong><\/p>\n Treni\u0146u da\u017e\u0101d\u012bba sniedz pilnv\u0113rt\u012bg\u0101ku organisma sagatavo\u0161anu da\u017e\u0101du veidu aktivit\u0101t\u0113m. Veicot konkr\u0113tu aktivit\u0101ti vien\u0101 ritm\u0101, vien\u0101 intensit\u0101t\u0113, organisms tiek pieradin\u0101ts tikai pie \u0161\u012bs vienas versijas. Mainoties apst\u0101k\u013ciem, piem\u0113ram, izdom\u0101jot piedal\u012bties k\u0101d\u0101s skrie\u0161anas sacens\u012bb\u0101s, pulss k\u013c\u016bst strauj\u0101ks, organisms iepriek\u0161 tam nav ticis piem\u0113rots un nesp\u0113j labi un pilnv\u0113rt\u012bgi str\u0101d\u0101t jaunajos apst\u0101k\u013cos, t\u0101p\u0113c var izpalikt cer\u0113tie rezult\u0101ti. Treni\u0146iem vienm\u0113r b\u016btu j\u0101b\u016bt da\u017e\u0101diem, lai \u0137ermenis att\u012bst\u0101s pilnv\u0113rt\u012bgi un daudzpus\u012bgi. \u012apa\u0161i svar\u012bga ir zem\u0101 slodze, ko velti m\u0113dz aizmirst, \u2013 t\u0101 veido pamatu elpo\u0161anas un asins apg\u0101des sist\u0113mas darb\u012bbai, att\u012bsta un sp\u0113cina to. Ja abas sist\u0113mas ir labi att\u012bst\u012btas, ar\u012b musku\u013ci b\u016bs vair\u0101k sp\u0113j\u012bgi uzr\u0101d\u012bt gan sp\u0113ku, gan iztur\u012bbu. Par\u016bp\u0113jies, lai treni\u0146i nosedz sp\u0113ka, iztur\u012bbas, kardio, l\u012bdzsvara vingrin\u0101jumus.<\/p>\n Atslodze<\/strong><\/p>\n Atslodzes laiks j\u0101iek\u013cauj grafik\u0101 t\u0101pat k\u0101 pats treni\u0146\u0161. Atp\u016bta starp treni\u0146iem ir nevis slinko\u0161ana, bet iesp\u0113ja organismam atjaunoties un uzkr\u0101t sp\u0113kus n\u0101kamajam treni\u0146am. P\u0113c sacens\u012bb\u0101m, kur\u0101m gatavo\u0161an\u0101s pras\u012bjusi daudz sp\u0113ka, vai \u012bpa\u0161i intens\u012bviem treni\u0146iem atslodzes laiks ieteicams vismaz ned\u0113\u013cu ilgs. \u0160aj\u0101 ned\u0113\u013c\u0101 ik p\u0101rdienu var b\u016bt k\u0101da zemas slodzes fiziska aktivit\u0101te, piem\u0113ram, l\u0113ns pusstundas skr\u0113jiens, bet intens\u012bvie treni\u0146i j\u0101atliek pavisam.<\/p>\n Uzturs un miegs\u00a0<\/strong><\/p>\n Visa pamatu pamats. Tikai organisms, kur\u0161 nodro\u0161in\u0101ts ar vis\u0101m vajadz\u012bgaj\u0101m uzturviel\u0101m un \u00advitam\u012bniem, sp\u0113j\u012bgs labi darboties paaugstin\u0101t\u0101 fizisk\u0101 slodz\u0113. \u00adPietiekams miegs noz\u012bm\u0113 gan \u00adorganisma atjauno\u0161anos p\u0113c slodzes, gan sp\u0113ka piepl\u016bdumu, gan kopum\u0101 \u2013 labu pa\u0161saj\u016btu un dz\u012bvesprieku.<\/p>\n Teksts:<\/strong> Kate Beres\u0146eva \u00a0 \u00a0 \u00a0Foto:<\/strong> Shutterstock<\/p>\n","protected":false},"excerpt":{"rendered":" Sportojot iesp\u0113jams izdegt gan fiziski, gan gar\u012bgi. L\u016bk, 5 principi, uz kuriem balst\u012bt savu treni\u0146u un treni\u0146u re\u017e\u012bmu, lai sportot\u2026<\/p>\n","protected":false},"author":9,"featured_media":26716,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[116],"tags":[],"class_list":["post-26715","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports-veido-tevi-labaku"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/26715","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/comments?post=26715"}],"version-history":[{"count":2,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/26715\/revisions"}],"predecessor-version":[{"id":26718,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/26715\/revisions\/26718"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/26716"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=26715"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=26715"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=26715"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nSandra Rozen\u0161toka<\/em>,\u00a0Sporta laboratorija<\/p>\n