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Ideja se duhet t\u00eb b\u00ebjm\u00eb patjet\u00ebr 10 mij\u00eb hapa n\u00eb dit\u00eb \u00ebsht\u00eb p\u00ebrhapur prej dekadash, por kjo shif\u00ebr nuk ka lindur si nj\u00eb standard i mir\u00ebfillt\u00eb mjek\u00ebsor.<\/p>\n
Ajo u b\u00eb e njohur para Loj\u00ebrave Olimpike t\u00eb Tokios n\u00eb vitin 1964, si pjes\u00eb e marketingut t\u00eb nj\u00eb pedometri japonez. Megjithat\u00eb, edhe sot shum\u00eb njer\u00ebz vazhdojn\u00eb ta p\u00ebrdorin k\u00ebt\u00eb num\u00ebr si objektiv ditor, duke kontrolluar vazhdimisht or\u00ebt inteligjente apo telefonat.<\/p>\n
N\u00eb realitet, p\u00ebrfitimet sh\u00ebndet\u00ebsore nuk varen vet\u00ebm nga numri i hapave. Ekspert\u00ebt theksojn\u00eb se edhe koh\u00ebzgjatja dhe intensiteti i ecjes kan\u00eb r\u00ebnd\u00ebsi.<\/p>\n
Rreth 30 minuta n\u00eb dit\u00eb \u00ebsht\u00eb nj\u00eb objektiv i mir\u00eb<\/p>\n
Sipas trajnerit personal Scott Harrison, rreth 30 minuta ecje n\u00eb dit\u00eb p\u00ebrb\u00ebjn\u00eb nj\u00eb objektiv realist dhe t\u00eb arritsh\u00ebm p\u00ebr shumic\u00ebn e njer\u00ebzve.<\/p>\n
Kjo koh\u00eb zakonisht mjafton p\u00ebr t\u00eb rritur ritmin e zemr\u00ebs, p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar qarkullimin e gjakut dhe p\u00ebr t\u00eb aktivizuar muskujt dhe metabolizmin.<\/p>\n
\u201c\u00cbsht\u00eb nj\u00eb koh\u00eb e mjaftueshme p\u00ebr t\u00eb b\u00ebr\u00eb aktivitet fizik kuptimplot\u00eb, por nj\u00ebkoh\u00ebsisht edhe nj\u00eb objektiv q\u00eb shumica e njer\u00ebzve mund ta p\u00ebrfshijn\u00eb n\u00eb dit\u00ebn e tyre\u201d, shpjegon Harrison.<\/p>\n
Ai thekson se vendosja e nj\u00eb objektivi shum\u00eb t\u00eb lart\u00eb, si nj\u00eb or\u00eb st\u00ebrvitje \u00e7do dit\u00eb, mund t\u2019i dekurajoj\u00eb disa njer\u00ebz q\u00eb t\u00eb mos fillojn\u00eb fare.<\/p>\n
\u201cUshtrimi m\u00eb i mir\u00eb \u00ebsht\u00eb ai q\u00eb arrini ta b\u00ebni n\u00eb m\u00ebnyr\u00eb t\u00eb vazhdueshme\u201d, shton ai.<\/p>\n
Ekspert\u00ebt theksojn\u00eb se nuk \u00ebsht\u00eb e nevojshme t\u00eb fillohet menj\u00ebher\u00eb me 30 minuta.<\/p>\n
Edhe 10 deri n\u00eb 15 minuta ecje n\u00eb dit\u00eb mund t\u00eb sjellin p\u00ebrfitime, sidomos p\u00ebr personat q\u00eb aktualisht b\u00ebjn\u00eb pak aktivitet fizik.<\/p>\n
Objektivi mund t\u00eb rritet gradualisht deri n\u00eb rreth 30 minuta.<\/p>\n
Harrison rekomandon gjithashtu intervale me ritme t\u00eb ndryshme, p\u00ebr shembull nj\u00eb minut\u00eb ecje m\u00eb t\u00eb shpejt\u00eb e ndjekur nga nj\u00eb minut\u00eb me rit\u00ebm m\u00eb t\u00eb ngadalt\u00eb.<\/p>\n
Ecja e rregullt mund t\u00eb ndihmoj\u00eb n\u00eb p\u00ebrmir\u00ebsimin e sh\u00ebndetit kardiovaskular dhe qarkullimit t\u00eb gjakut, n\u00eb forcimin e muskujve dhe n\u00eb ruajtjen e l\u00ebvizshm\u00ebris\u00eb.<\/p>\n
Ajo mund t\u00eb kontribuoj\u00eb gjithashtu n\u00eb p\u00ebrmir\u00ebsimin e gjumit dhe humorit, si dhe n\u00eb uljen e rrezikut p\u00ebr disa s\u00ebmundje kronike, p\u00ebrfshir\u00eb diabetin e tipit 2.<\/p>\n
Nj\u00eb avantazh tjet\u00ebr \u00ebsht\u00eb se ecja nuk k\u00ebrkon pajisje t\u00eb posa\u00e7me apo an\u00ebtar\u00ebsim n\u00eb palest\u00ebr.<\/p>\n
Synimi javor: t\u00eb pakt\u00ebn 150 minuta aktivitet<\/p>\n
Udh\u00ebzimet e autoriteteve sh\u00ebndet\u00ebsore n\u00eb Mbret\u00ebrin\u00eb e Bashkuar rekomandojn\u00eb q\u00eb t\u00eb rriturit t\u00eb synojn\u00eb t\u00eb pakt\u00ebn 150 minuta aktivitet fizik me intensitet mesatar n\u00eb jav\u00eb.<\/p>\n
Ecja me rit\u00ebm t\u00eb moderuar mund t\u00eb jet\u00eb pjes\u00eb e k\u00ebtij objektivi.<\/p>\n
Trajneri dhe nutricionisti Joseph Webb thot\u00eb se, edhe pse nj\u00eb ecje e gjat\u00eb gjat\u00eb fundjav\u00ebs mund t\u00eb kontribuoj\u00eb n\u00eb totalin javor, aktiviteti m\u00eb i shp\u00ebrndar\u00eb gjat\u00eb jav\u00ebs \u00ebsht\u00eb zakonisht m\u00eb i dobish\u00ebm p\u00ebr mir\u00ebqenien fizike dhe mendore.<\/p>\n
\u201cDo t\u00eb preferoja q\u00eb dikush t\u00eb ecte 20 deri n\u00eb 30 minuta shumic\u00ebn e dit\u00ebve, sesa ta linte t\u00eb gjith\u00eb aktivitetin p\u00ebr nj\u00eb dit\u00eb t\u00eb vetme n\u00eb jav\u00eb\u201d, thot\u00eb ai.<\/p>\n
Me kalimin e mosh\u00ebs, duhen edhe ushtrime force dhe ekuilibri<\/p>\n
P\u00ebr t\u00eb moshuarit, ecja mbetet nj\u00eb nga format m\u00eb t\u00eb mira dhe m\u00eb t\u00eb sigurta t\u00eb aktivitetit fizik.<\/p>\n
Megjithat\u00eb, Webb rekomandon q\u00eb ajo t\u00eb kombinohet edhe me ushtrime p\u00ebr forc\u00ebn dhe ekuilibrin t\u00eb pakt\u00ebn dy her\u00eb n\u00eb jav\u00eb.<\/p>\n
Kjo mund t\u00eb ndihmoj\u00eb n\u00eb ruajtjen e mas\u00ebs muskulore, l\u00ebvizshm\u00ebris\u00eb dhe pavar\u00ebsis\u00eb, si dhe n\u00eb uljen e rrezikut p\u00ebr rr\u00ebzime.<\/p>\n
N\u00eb p\u00ebrfundim, nuk \u00ebsht\u00eb e nevojshme t\u00eb fiksoheni pas objektivit prej 10 mij\u00eb hapash. P\u00ebr shumic\u00ebn e njer\u00ebzve, rreth 30 minuta ecje n\u00eb dit\u00eb \u00ebsht\u00eb nj\u00eb synim praktik dhe i dobish\u00ebm, nd\u00ebrsa edhe periudha m\u00eb t\u00eb shkurtra aktiviteti jan\u00eb m\u00eb t\u00eb mira sesa mungesa e plot\u00eb e l\u00ebvizjes.<\/p>\n
Kaynak: prizrenpost<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":" Ideja se duhet t\u00eb b\u00ebjm\u00eb patjet\u00ebr 10 mij\u00eb hapa n\u00eb dit\u00eb \u00ebsht\u00eb p\u00ebrhapur prej dekadash, por kjo shif\u00ebr nuk ka lindur si nj\u00eb standard i mir\u00ebfillt\u00eb mjek\u00ebsor. Ajo u b\u00eb e njohur para Loj\u00ebrave Olimpike t\u00eb Tokios n\u00eb vitin 1964, si pjes\u00eb e marketingut t\u00eb nj\u00eb pedometri japonez. Megjithat\u00eb, edhe sot shum\u00eb njer\u00ebz vazhdojn\u00eb ta […]<\/p>\n","protected":false},"author":1,"featured_media":56843,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-56842","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"views":6,"_links":{"self":[{"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts\/56842","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/comments?post=56842"}],"version-history":[{"count":1,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts\/56842\/revisions"}],"predecessor-version":[{"id":56844,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts\/56842\/revisions\/56844"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/media\/56843"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/media?parent=56842"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/categories?post=56842"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/tags?post=56842"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}