{"id":57456,"date":"2023-12-29T12:00:17","date_gmt":"2023-12-29T10:00:17","guid":{"rendered":"https:\/\/www.silutesnaujienos.lt\/lt\/?p=57456"},"modified":"2023-12-28T09:20:09","modified_gmt":"2023-12-28T07:20:09","slug":"neuzmikite-ziemos-miegu-4-patarimai-padesiantys-islikti-aktyviems-saltuoju-laikotarpiu","status":"publish","type":"post","link":"https:\/\/www.silutesnaujienos.lt\/lt\/neuzmikite-ziemos-miegu-4-patarimai-padesiantys-islikti-aktyviems-saltuoju-laikotarpiu\/","title":{"rendered":"Neu\u017emikite \u017eiemos miegu: 4 patarimai, pad\u0117siantys i\u0161likti aktyviems \u0161altuoju laikotarpiu"},"content":{"rendered":"<p><strong>Da\u017eniau vaik\u0161\u010diokite, kai dar \u0161viesu<\/strong><\/p>\n<p>Ekspertai suaugusiems rekomenduoja bent 150 minu\u010di\u0173 per savait\u0119, arba 30 minu\u010di\u0173 kasdien, u\u017esiimti fizine veikla. Visai neb\u016btina rinktis didelio intensyvumo sporto treniruo\u010di\u0173 \u2013 puikiai tiks aktyvus vaik\u0161\u010diojimas. Net ir neilgas 5\u201310 minu\u010di\u0173 kasdienis pasivaik\u0161\u010diojimas \u012fskai\u010diuojamas \u012f rekomenduojamas 150 minu\u010di\u0173 vidutinio intensyvumo fizinio kr\u016bvio per savait\u0119. O sekti duomenis apie nueit\u0105 atstum\u0105, temp\u0105 ir sveikatos rodiklius gali pad\u0117ti i\u0161maniosios technologijos, pavyzd\u017eiui, i\u0161manusis laikrodis.<\/p>\n<p>U\u017esiimant aktyvia veikla \u0161altu oru galima sudeginti daugiau kalorij\u0173 nei esant \u0161iltam orui, nes organizmas turi daugiau dirbti, kad i\u0161laikyt\u0173 reguliuojam\u0105 k\u016bno temperat\u016br\u0105. Suaktyv\u0117ja imunin\u0117 sistema, kuri ugdo organizmo i\u0161tverm\u0119 ir padeda kovoti su infekcijomis. Be to, grynas oras ir saul\u0117s \u0161viesa lauke skatina serotonino, laim\u0117s hormono, gamyb\u0105, tod\u0117l pasivaik\u0161\u010diojimai \u017eiem\u0105 gali atitraukti mintis nuo \u012fprastos rutinos.<\/p>\n<p><strong>Susikurkite nam\u0173 sporto sal\u0119 ir sekite progres\u0105<\/strong><\/p>\n<p>Tam, kad gal\u0117tum\u0117te lengvai pasimank\u0161tinti, visai neb\u016btina eiti \u012f sporto sal\u0119, ypa\u010d \u017evarbiomis oro s\u0105lygomis. Pakanka atrasti pratim\u0173 kombinacij\u0105, kuri\u0105 gal\u0117site daryti namuose \u2013 daugumai pratim\u0173 nereikia jokios specialios \u012frangos. Sportuojantiems namuose rekomenduojama sujungti kardio treniruotes su jogos tempimo pratimais.<\/p>\n<p>Daugyb\u0119 treniruo\u010di\u0173 galima rasti internete. Pavyzd\u017eiui, jeigu nesate j\u0117gos pratim\u0173 m\u0117g\u0117jas, galite atrasti \u0161okio treniruotes ar kitas smagias mank\u0161tas. Norintiems steb\u0117ti savo savijaut\u0105 treniruo\u010di\u0173 metu pravers i\u0161manusis laikrodis \u201eSamsung Galaxy Watch6\u201c, kuris seka treniruo\u010di\u0173 trukm\u0119, sudegintas kalorijas, \u0161irdies ritm\u0105 ir jo kitim\u0105 treniruot\u0117s metu. Laikrodis automati\u0161kai geba atpa\u017einti daugiau nei 90 skirting\u0173 treniruo\u010di\u0173, tod\u0117l seks kiekvienos mank\u0161tos rodiklius, o j\u016bs be joki\u0173 dideli\u0173 pastang\u0173 su\u017einosite savo progres\u0105.<\/p>\n<p><strong>Sluoksniuokite aprang\u0105<\/strong><\/p>\n<p>Tinkama apranga itin svarbi sportuojant esant \u017eemai temperat\u016brai. Sluoksniuokite r\u016bbus \u2013 tokiu b\u016bdu sulaikysite k\u016bno \u0161ilum\u0105. Specialistai pataria prad\u0117ti nuo dr\u0117gm\u0119 praleid\u017eian\u010dio apatinio sluoksnio. Tuomet reik\u0117t\u0173 vilkis izoliacin\u012f sluoksn\u012f, kuris \u0161ildo, o aprang\u0105 u\u017ebaigti su neper\u0161lampamu ir v\u0117jui atspariu i\u0161oriniu sluoksniu. Pasirinkite ir tinkam\u0105 avalyn\u0119 \u2013 investuokite \u012f gerus \u017eieminius batus su neslystan\u010diu padu.<\/p>\n<p>Vos tik gr\u012f\u017e\u0119 \u012f vid\u0173 i\u0161 lauko neskub\u0117kite nusirengti vis\u0173 drabu\u017ei\u0173 \u2013 leiskite k\u016bnui prisitaikyti prie \u0161iltos kambario temperat\u016bros. Jei nesate su\u0161lap\u0119, prie\u0161 persirengdami kitais drabu\u017eiais palaukite 10\u201315 minu\u010di\u0173. Jei per greitai nusirengsite, galite pakenkti k\u016bno \u0161ilumos pusiausvyrai ir patirti organizmo at\u0161alim\u0105 (hipotermij\u0105).<\/p>\n<p><strong>Pasir\u016bpinkite savo savijauta<\/strong><\/p>\n<p>\u0160altas oras klaidina \u2013 galite nejausti tokio didelio tro\u0161kulio kaip vasar\u0105, ta\u010diau labai svarbu nepamir\u0161ti gerti vandens net ir tada, kai atrodo, kad jo nenorite. Nor\u0117dami i\u0161vengti dehidratacijos gerkite vanden\u012f prie\u0161 pasivaik\u0161\u010diojim\u0105 lauke ar treniruot\u0119, jos metu ir po jos. Be to, labai svarbu laikytis tinkamos mitybos \u012fpro\u010di\u0173. \u017diemos sezonu vartokite daugiau angliavandeni\u0173 ir baltym\u0173 turin\u010dius maisto produktus \u2013 jie suteiks daugiau energijos.<\/p>\n<p>Nepamir\u0161kite ir kokybi\u0161kai i\u0161simiegoti, kadangi miegas ne tik apsaugo imunin\u0119 sistem\u0105, bet ir reguliuoja nuotaik\u0105, ypa\u010d tamsesn\u0117mis ir \u0161altesn\u0117mis \u017eiemos dienomis, kai sud\u0117tingiau atrasti motyvacijos m\u0117gstamoms veikloms. Kitaip tariant, kokybi\u0161kas miegas naudingas psichologinei sveikatai. Su nemokama \u201eSamsung Health\u201c program\u0117le galite patogiai steb\u0117ti savo miego kokyb\u0119, su\u017einoti apie savo miego \u012fpro\u010dius ir gauti nauding\u0173 patarim\u0173, pad\u0117sian\u010di\u0173 geriau i\u0161simiegoti.<\/p>\n<p><strong>BNS inf.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Da\u017eniau vaik\u0161\u010diokite, kai dar \u0161viesu Ekspertai suaugusiems rekomenduoja bent 150 minu\u010di\u0173 per savait\u0119, arba 30 minu\u010di\u0173 kasdien, u\u017esiimti fizine veikla. Visai neb\u016btina rinktis didelio intensyvumo sporto treniruo\u010di\u0173 \u2013 puikiai tiks aktyvus vaik\u0161\u010diojimas. Net ir neilgas 5\u201310 minu\u010di\u0173 kasdienis pasivaik\u0161\u010diojimas \u012fskai\u010diuojamas \u012f rekomenduojamas 150 minu\u010di\u0173 vidutinio intensyvumo fizinio kr\u016bvio per savait\u0119. O sekti duomenis apie nueit\u0105 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":57458,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[53],"tags":[47],"class_list":["post-57456","post","type-post","status-publish","format-standard","has-post-thumbnail","category-sveikatos-saltinis","tag-pirmasis"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Neu\u017emikite \u017eiemos miegu: 4 patarimai, pad\u0117siantys i\u0161likti aktyviems \u0161altuoju laikotarpiu - \u0160ilut\u0117s naujienos<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.silutesnaujienos.lt\/lt\/neuzmikite-ziemos-miegu-4-patarimai-padesiantys-islikti-aktyviems-saltuoju-laikotarpiu\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Neu\u017emikite \u017eiemos miegu: 4 patarimai, pad\u0117siantys i\u0161likti aktyviems \u0161altuoju laikotarpiu - \u0160ilut\u0117s naujienos\" \/>\n<meta property=\"og:description\" content=\"Da\u017eniau vaik\u0161\u010diokite, kai dar \u0161viesu Ekspertai suaugusiems rekomenduoja bent 150 minu\u010di\u0173 per savait\u0119, arba 30 minu\u010di\u0173 kasdien, u\u017esiimti fizine veikla. Visai neb\u016btina rinktis didelio intensyvumo sporto treniruo\u010di\u0173 \u2013 puikiai tiks aktyvus vaik\u0161\u010diojimas. Net ir neilgas 5\u201310 minu\u010di\u0173 kasdienis pasivaik\u0161\u010diojimas \u012fskai\u010diuojamas \u012f rekomenduojamas 150 minu\u010di\u0173 vidutinio intensyvumo fizinio kr\u016bvio per savait\u0119. 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Visai neb\u016btina rinktis didelio intensyvumo sporto treniruo\u010di\u0173 \u2013 puikiai tiks aktyvus vaik\u0161\u010diojimas. Net ir neilgas 5\u201310 minu\u010di\u0173 kasdienis pasivaik\u0161\u010diojimas \u012fskai\u010diuojamas \u012f rekomenduojamas 150 minu\u010di\u0173 vidutinio intensyvumo fizinio kr\u016bvio per savait\u0119. 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