{"id":11377,"date":"2025-11-28T21:18:46","date_gmt":"2025-11-28T21:18:46","guid":{"rendered":"https:\/\/daivings.lv\/?p=11377"},"modified":"2025-11-28T21:19:40","modified_gmt":"2025-11-28T21:19:40","slug":"padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu","status":"publish","type":"post","link":"https:\/\/daivings.lv\/ee\/pohjalik-juhend-saunade-ja-kuumaga-kokkupuutumise-kohta\/","title":{"rendered":"P\u00f5hjalik juhend saunade ja soojusefektide kohta"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Tahtlik kuumusega kokkupuude, n\u00e4iteks saunas, mullivannis v\u00f5i kuumaveevannis k\u00e4imine, pakub mitmeid f\u00fcsioloogilisi kohandusi, mis on \u00fcllatavalt sarnased mitmes m\u00f5ttes aeroobse treeninguga. Need sarnasused pakuvad m\u00e4rkimisv\u00e4\u00e4rset kasu tervisele, mis ulatub kaugemale l\u00f5\u00f5gastumisest ja aitab tugevdada nii s\u00fcdame-veresoonkonda kui ka parandada rakkude tervist. Soome uuringud, kus <strong>saun on laialt levinud<\/strong>, annab selgeid t\u00f5endeid kuumusega kokkupuute suure potentsiaali kohta \u00fcldise heaolu edendamise vahendina.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Sisukord<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Sisukorra kuvamine\/peitmine\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">L\u00fclita<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/daivings.lv\/ee\/pohjalik-juhend-saunade-ja-kuumaga-kokkupuutumise-kohta\/#1_Lidzibas_ar_merenas_intensitates_aerobo_slodzi\" >1. Sarnasused m\u00f5\u00f5duka intensiivsusega aeroobse treeninguga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/daivings.lv\/ee\/pohjalik-juhend-saunade-ja-kuumaga-kokkupuutumise-kohta\/#2_Butiska_ietekme_uz_sirds_un_asinsvadu_veselibu\" >2. M\u00e4rkimisv\u00e4\u00e4rne m\u00f5ju s\u00fcdame-veresoonkonna tervisele<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/daivings.lv\/ee\/pohjalik-juhend-saunade-ja-kuumaga-kokkupuutumise-kohta\/#3_Maksimalas_treninu_prieksrocibas_un_VO2_max\" >3. Maksimeeri treeningust saadavat kasu ja VO2 max-i<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/daivings.lv\/ee\/pohjalik-juhend-saunade-ja-kuumaga-kokkupuutumise-kohta\/#4_Ieguvumi_cilvekiem_ar_ierobezotam_kustibu_spejam\" >4. Liikumispiiranguga inimeste h\u00fcved<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/daivings.lv\/ee\/pohjalik-juhend-saunade-ja-kuumaga-kokkupuutumise-kohta\/#5_Siltuma_soka_proteini_HSP_un_sunu_aizsardziba\" >5. Soojus\u0161oki valgud (HSP-d) ja rakkude kaitse<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/daivings.lv\/ee\/pohjalik-juhend-saunade-ja-kuumaga-kokkupuutumise-kohta\/#6_Muskulu_atrofijas_kavesana_un_masas_palielinasana\" >6. Lihasatroofia ja massi juurdekasvu p\u00e4rssimine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/daivings.lv\/ee\/pohjalik-juhend-saunade-ja-kuumaga-kokkupuutumise-kohta\/#7_Optimalie_pirts_parametri_veselibas_maksimizesanai\" >7. Optimaalsed sauna parameetrid tervise maksimeerimiseks<\/a><\/li><\/ul><\/nav><\/div>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Lidzibas_ar_merenas_intensitates_aerobo_slodzi\"><\/span>1. Sarnasused m\u00f5\u00f5duka intensiivsusega aeroobse treeninguga<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tahtlik kokkupuude kuumusega p\u00f5hjustab f\u00fcsioloogilisi muutusi, mis meenutavad m\u00f5\u00f5duka intensiivsusega f\u00fc\u00fcsilist aktiivsust. Saunask\u00e4igu ajal toimuvad j\u00e4rgmised kohandused:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Suurenenud s\u00fcdame l\u00f6\u00f6gisagedus:<\/strong> Pulsisagedus v\u00f5ib ulatuda umbes 120 l\u00f6\u00f6ki minutis ja m\u00f5nel inimesel isegi k\u00f5rgemale, eriti kui saunask\u00e4ik toimub kohe p\u00e4rast treeningut.<\/li>\n\n\n\n<li><strong>Suurenenud plasma ja l\u00f6\u00f6gimaht:<\/strong> Paraneb vereringe, mis on iseloomulik ka f\u00fc\u00fcsilisele aktiivsusele.<\/li>\n\n\n\n<li><strong>Suurenenud kehatemperatuur:<\/strong> Kehatemperatuur t\u00f5useb, mis aktiveerib higistamist loomuliku jahutusmehhanismina.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">M\u00f5\u00f5duka intensiivsusega treeningu ja saunakasutuse v\u00f5rdlevad uuringud on n\u00e4idanud, et nende m\u00f5jud on \u00fcsna v\u00f5rreldavad.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Butiska_ietekme_uz_sirds_un_asinsvadu_veselibu\"><\/span>2. M\u00e4rkimisv\u00e4\u00e4rne m\u00f5ju s\u00fcdame-veresoonkonna tervisele<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kuumuse m\u00f5ju on eriti oluline s\u00fcdame-veresoonkonna parandamisel. Kuigi verer\u00f5hk t\u00f5useb nii sauna kui ka treeningu ajal, on p\u00e4rast treeningut t\u00e4heldatud m\u00e4rkimisv\u00e4\u00e4rseid paranemisi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Paranemine <strong>verer\u00f5hk<\/strong> n\u00e4itajad.<\/li>\n\n\n\n<li>Stabiliseerib <strong>puhkeolekus pulsisagedus<\/strong>.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Soome vaatlusuuringud n\u00e4itavad, et inimestel, kes regulaarselt sauna k\u00fclastavad ja f\u00fc\u00fcsiliselt aktiivsed on (isegi sama treeningmahu juures), on parem kardiorespiratoorne vorm kui neil, kes ainult treenivad.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Maksimalas_treninu_prieksrocibas_un_VO2_max\"><\/span>3. Maksimeeri treeningust saadavat kasu ja VO2 max-i<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dr Jari Laukkaneni l\u00e4biviidud sekkumisuuringud, milles osalesid v\u00e4lja\u00f5ppeta inimesed, n\u00e4itasid, et sauna kasutamine v\u00f5ib treeningu m\u00f5ju suurendada:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Uuringus tegid kaks gruppi sama palju trenni statsionaarsel rattal. \u00dcks grupp kasutas passiivset taastumist, teine grupp aga tegi kohe p\u00e4rast rattas\u00f5itu 15-minutilise saunaseansi.<\/li>\n\n\n\n<li>Sauna lisanud grupp n\u00e4itas <strong>VO2 (maksimaalse hapnikutarbimise) n\u00e4itajate parem paranemine<\/strong>.<\/li>\n\n\n\n<li>Sauna ja treeningu r\u00fchmas t\u00e4heldati ka paremat verer\u00f5hu ja lipiidide parameetrite paranemist.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Need tulemused n\u00e4itavad, et saun, justkui &quot;treeningu pikendamiseks&quot;, loob s\u00fcnergia f\u00fc\u00fcsilise aktiivsusega.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Ieguvumi_cilvekiem_ar_ierobezotam_kustibu_spejam\"><\/span>4. Liikumispiiranguga inimeste h\u00fcved<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kuumusega kokkupuude pakub ainulaadset lahendust neile, kes ei saa vigastuse, puude v\u00f5i vanuse t\u00f5ttu tegeleda traditsioonilise f\u00fc\u00fcsilise tegevusega. Saunask\u00e4ik v\u00f5ib pakkuda sarnast kardiovaskulaarset kasu neile, kes muidu saaksid kasu m\u00f5\u00f5dukast treeningust.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ulatuslikud vaatlusandmed n\u00e4itavad, et sauna k\u00fclastavad inimesed <strong>4 kuni 7 korda n\u00e4dalas<\/strong>, on:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Teave <strong>50% alumine<\/strong> kardiovaskulaarse suremuse risk.<\/li>\n\n\n\n<li>Teave <strong>40% alumine<\/strong> k\u00f5ikidest p\u00f5hjustest tingitud suremuse risk.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Siltuma_soka_proteini_HSP_un_sunu_aizsardziba\"><\/span>5. Soojus\u0161oki valgud (HSP-d) ja rakkude kaitse<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Teine oluline kohanemisreaktsioon, mis on p\u00f5hjustatud tahtlikust kuumusega kokkupuutest, on <strong>kuuma\u0161oki valgud (HSP-d)<\/strong> See on adaptiivne reaktsioon kehatemperatuuri t\u00f5usule ja HSP-d t\u00e4idavad j\u00e4rgmisi peamisi funktsioone:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hambakatu ja selle agregatsiooni ennetamine:<\/strong> HSP-de peamine \u00fclesanne on v\u00e4ltida valkude agregatsiooni ja naastude teket nii kardiovaskulaars\u00fcsteemis kui ka ajus.<\/li>\n\n\n\n<li><strong>Aju tervis:<\/strong> Uuringud n\u00e4itavad, et HSP v\u00f5ib aidata ennetada Alzheimeri t\u00f5ve sarnaseid s\u00fcmptomeid, p\u00e4rssides naastude teket.<\/li>\n\n\n\n<li><strong>Antioks\u00fcdantne toime:<\/strong> HSP-l on ka teatud antioks\u00fcdantne toime.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Muskulu_atrofijas_kavesana_un_masas_palielinasana\"><\/span>6. Lihasatroofia ja massi juurdekasvu p\u00e4rssimine<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Soojus\u0161oki valgud on samuti v\u00e4ga olulised lihaste tervisele, kuna need aitavad <strong>aeglustada lihaste atroofiat<\/strong> (kulumine). See kehtib eriti vigastatud, eakate v\u00f5i liikumisv\u00f5imetute inimeste kohta:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Inimestega l\u00e4bi viidud uuringutes, kus \u00fcks j\u00e4se oli liikumatu, oli lokaalne kuumusega kokkupuude (nt lokaalne kuumus) <strong>umbes 40% ennetas kasutusk\u00f5lbmatuse atroofiat<\/strong>.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Kuigi on vaja t\u00e4iendavaid uuringuid, on m\u00f5ned uued uuringud n\u00e4idanud, et inimestel, kes k\u00e4isid kohe p\u00e4rast j\u00f5utreeningut saunas, oli <strong>lihasmassi markerite suurem suurenemine<\/strong> v\u00f5rreldes nendega, kes tegid ainult j\u00f5utreeningut.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Optimalie_pirts_parametri_veselibas_maksimizesanai\"><\/span>7. Optimaalsed sauna parameetrid tervise maksimeerimiseks<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Suurima tervisekasu saavutamiseks on oluline j\u00e4rgida teatud parameetreid, mis p\u00f5hinevad peamiselt Soome uuringutel:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><td><strong>Parameeter<\/strong><\/td><td><strong>Optimaalne v\u00e4\u00e4rtus<\/strong><\/td><td><strong>M\u00e4rkused<\/strong><\/td><\/tr><\/thead><tbody><tr><td><strong>Temperatuur<\/strong><\/td><td><strong>Ligikaudu 80 \u00b0C<\/strong><\/td><td>See on keskmine temperatuur, mida kasutati efektiivsetes uuringutes. <strong>Ei ole soovitatav \u00fcletada 93 \u00b0C.<\/strong>, sest m\u00f5nede uuringute kohaselt v\u00f5ib liiga palju kuumust avaldada vastupidist, negatiivset m\u00f5ju.<\/td><\/tr><tr><td><strong>Kestus<\/strong><\/td><td><strong>Ligikaudu 20 minutit<\/strong><\/td><td>Alla 20 minuti (nt 11 minuti) m\u00f5ju ei ole nii tugev. 30 minutit temperatuuril 73 \u00b0C suurendas HSP-d 50% v\u00f5rra algtasemega v\u00f5rreldes.<\/td><\/tr><tr><td><strong>Sagedus<\/strong><\/td><td><strong>4 kuni 7 korda n\u00e4dalas<\/strong><\/td><td>Minimaalne efektiivne annus on 2 korda n\u00e4dalas. Suurim kasu ilmneb maksimaalse kasutamise sageduse korral.<\/td><\/tr><tr><td><strong>Niiskus<\/strong><\/td><td><strong>10\u201320%<\/strong><\/td><td>Soome sauna t\u00fc\u00fcpiline \u00f5huniiskus.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Kui traditsioonilist sauna pole v\u00f5imalik kasutada, v\u00f5ivad kuuma\u0161oki valgu taset suurendada ka kuumad vannid, kus vee temperatuur on umbes 40 \u00b0C ja \u00f5lgade leotamine vannis 20 minutit.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>J\u00e4reldus<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Saun ja tahtlik kuumalaine on v\u00e4\u00e4rtuslikud vahendid, mis mitte ainult ei j\u00e4ljenda m\u00f5\u00f5duka intensiivsusega aeroobset treeningut, vaid pakuvad ka ainulaadseid eeliseid rakulisel tasandil, n\u00e4iteks kuuma\u0161oki valkude aktiveerimist. Kuumalaine parandab s\u00fcdame-veresoonkonna tervist, aitab treeningtulemusi maksimeerida ja kaitseb lihaste atroofia eest. <strong>Optimaalsete parameetrite j\u00e4rgimisel \u2013 20 minutit umbes 80 \u00b0C juures ja regulaarne kasutamine 4\u20137 korda n\u00e4dalas \u2013 saab iga\u00fcks selle iidse praktika teaduslikult t\u00f5estatud eelistest t\u00e4it kasu.<\/strong>.<\/p>","protected":false},"excerpt":{"rendered":"<p>Tahtlik kuumusega kokkupuude, n\u00e4iteks saun, kuum vann v\u00f5i mullivann, pakub mitmeid f\u00fcsioloogilisi kohandusi, mis on \u00fcllatavalt sarnased mitmes m\u00f5ttes aeroobse treeninguga. Need sarnasused pakuvad m\u00e4rkimisv\u00e4\u00e4rset kasu tervisele, mis ulatub kaugemale pelgast l\u00f5\u00f5gastumisest ja aitab tugevdada nii s\u00fcdame-veresoonkonda kui ka [\u2026]<\/p>","protected":false},"author":166,"featured_media":11378,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-11377","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-dzivesveids"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Padzi\u013cin\u0101ts ce\u013cvedis par pirts un karstuma iedarb\u012bbu - Daivings.lv<\/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:\/\/daivings.lv\/ee\/pohjalik-juhend-saunade-ja-kuumaga-kokkupuutumise-kohta\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Padzi\u013cin\u0101ts ce\u013cvedis par pirts un karstuma iedarb\u012bbu - Daivings.lv\" \/>\n<meta property=\"og:description\" content=\"Apzin\u0101ta karstuma iedarb\u012bba, piem\u0113ram, pirts, karst\u0101s vannas vai kubla apmekl\u0113jums, pied\u0101v\u0101 virkni fiziolo\u0123isku adapt\u0101ciju, kas daudz\u0113j\u0101d\u0101 zi\u0146\u0101 ir p\u0101rsteidzo\u0161i l\u012bdz\u012bgas aerobajiem vingrin\u0101jumiem. \u0160\u012bs l\u012bdz\u012bbas nodro\u0161ina iev\u0113rojamus ieguvumus vesel\u012bbai, kas sniedzas p\u0101ri relaks\u0101cijai un pal\u012bdz stiprin\u0101t gan sirds un asinsvadu sist\u0113mu, [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/daivings.lv\/ee\/pohjalik-juhend-saunade-ja-kuumaga-kokkupuutumise-kohta\/\" \/>\n<meta property=\"og:site_name\" content=\"Daivings.lv\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/daivings\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-11-28T21:18:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-11-28T21:19:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Somu-sauna.jpg?v=1764364671\" \/>\n\t<meta property=\"og:image:width\" content=\"467\" \/>\n\t<meta property=\"og:image:height\" content=\"467\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Dr. Krasti\u0146\u0161 K\u0101rlis\u00a0\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@daivings\" \/>\n<meta name=\"twitter:site\" content=\"@daivings\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dr. Krasti\u0146\u0161 K\u0101rlis\u00a0\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutit\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/daivings.lv\\\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/daivings.lv\\\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\\\/\"},\"author\":{\"name\":\"Dr. Krasti\u0146\u0161 K\u0101rlis\u00a0\",\"@id\":\"https:\\\/\\\/daivings.lv\\\/#\\\/schema\\\/person\\\/4d8b17b4f91c344d622d598303a333f3\"},\"headline\":\"Padzi\u013cin\u0101ts ce\u013cvedis par pirts un karstuma iedarb\u012bbu\",\"datePublished\":\"2025-11-28T21:18:46+00:00\",\"dateModified\":\"2025-11-28T21:19:40+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/daivings.lv\\\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\\\/\"},\"wordCount\":1137,\"publisher\":{\"@id\":\"https:\\\/\\\/daivings.lv\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/daivings.lv\\\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/daivings.lv\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/Somu-sauna.jpg?v=1764364671\",\"articleSection\":[\"Vesel\u012bgs dz\u012bvesveids\"],\"inLanguage\":\"et\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/daivings.lv\\\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\\\/\",\"url\":\"https:\\\/\\\/daivings.lv\\\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\\\/\",\"name\":\"Padzi\u013cin\u0101ts ce\u013cvedis par pirts un karstuma iedarb\u012bbu - Daivings.lv\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/daivings.lv\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/daivings.lv\\\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/daivings.lv\\\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/daivings.lv\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/Somu-sauna.jpg?v=1764364671\",\"datePublished\":\"2025-11-28T21:18:46+00:00\",\"dateModified\":\"2025-11-28T21:19:40+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/daivings.lv\\\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\\\/#breadcrumb\"},\"inLanguage\":\"et\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/daivings.lv\\\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"et\",\"@id\":\"https:\\\/\\\/daivings.lv\\\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\\\/#primaryimage\",\"url\":\"https:\\\/\\\/daivings.lv\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/Somu-sauna.jpg?v=1764364671\",\"contentUrl\":\"https:\\\/\\\/daivings.lv\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/Somu-sauna.jpg?v=1764364671\",\"width\":467,\"height\":467},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/daivings.lv\\\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"S\u0101kums\",\"item\":\"https:\\\/\\\/daivings.lv\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Padzi\u013cin\u0101ts ce\u013cvedis par pirts un karstuma iedarb\u012bbu\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/daivings.lv\\\/#website\",\"url\":\"https:\\\/\\\/daivings.lv\\\/\",\"name\":\"Daivings.lv\",\"description\":\"PADI kursi Latvij\u0101, Daivinga klubs pied\u0101v\u0101 nir\u0161anas kursus &amp; PADI Instruktors\",\"publisher\":{\"@id\":\"https:\\\/\\\/daivings.lv\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/daivings.lv\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"et\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/daivings.lv\\\/#organization\",\"name\":\"Daivings.lv\",\"url\":\"https:\\\/\\\/daivings.lv\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"et\",\"@id\":\"https:\\\/\\\/daivings.lv\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/daivings.lv\\\/wp-content\\\/uploads\\\/2024\\\/01\\\/Logo_recolor.png\",\"contentUrl\":\"https:\\\/\\\/daivings.lv\\\/wp-content\\\/uploads\\\/2024\\\/01\\\/Logo_recolor.png\",\"width\":268,\"height\":70,\"caption\":\"Daivings.lv\"},\"image\":{\"@id\":\"https:\\\/\\\/daivings.lv\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/facebook.com\\\/daivings\\\/\",\"https:\\\/\\\/x.com\\\/daivings\",\"https:\\\/\\\/instagram.com\\\/daivingslv\\\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/daivings.lv\\\/#\\\/schema\\\/person\\\/4d8b17b4f91c344d622d598303a333f3\",\"name\":\"Dr. Krasti\u0146\u0161 K\u0101rlis\u00a0\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"et\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/5eb1e14f8a386da511fd4f75f9de8ebb10fca219b15df064de68ec18da28f828?s=96&d=wavatar&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/5eb1e14f8a386da511fd4f75f9de8ebb10fca219b15df064de68ec18da28f828?s=96&d=wavatar&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/5eb1e14f8a386da511fd4f75f9de8ebb10fca219b15df064de68ec18da28f828?s=96&d=wavatar&r=g\",\"caption\":\"Dr. Krasti\u0146\u0161 K\u0101rlis\u00a0\"},\"url\":\"https:\\\/\\\/daivings.lv\\\/ee\\\/author\\\/krastinskarlis\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"P\u00f5hjalik juhend saunade ja kuumaga kokkupuutumise kohta - Daivings.lv","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/daivings.lv\/ee\/pohjalik-juhend-saunade-ja-kuumaga-kokkupuutumise-kohta\/","og_locale":"et_EE","og_type":"article","og_title":"Padzi\u013cin\u0101ts ce\u013cvedis par pirts un karstuma iedarb\u012bbu - Daivings.lv","og_description":"Apzin\u0101ta karstuma iedarb\u012bba, piem\u0113ram, pirts, karst\u0101s vannas vai kubla apmekl\u0113jums, pied\u0101v\u0101 virkni fiziolo\u0123isku adapt\u0101ciju, kas daudz\u0113j\u0101d\u0101 zi\u0146\u0101 ir p\u0101rsteidzo\u0161i l\u012bdz\u012bgas aerobajiem vingrin\u0101jumiem. \u0160\u012bs l\u012bdz\u012bbas nodro\u0161ina iev\u0113rojamus ieguvumus vesel\u012bbai, kas sniedzas p\u0101ri relaks\u0101cijai un pal\u012bdz stiprin\u0101t gan sirds un asinsvadu sist\u0113mu, [&hellip;]","og_url":"https:\/\/daivings.lv\/ee\/pohjalik-juhend-saunade-ja-kuumaga-kokkupuutumise-kohta\/","og_site_name":"Daivings.lv","article_publisher":"https:\/\/facebook.com\/daivings\/","article_published_time":"2025-11-28T21:18:46+00:00","article_modified_time":"2025-11-28T21:19:40+00:00","og_image":[{"width":467,"height":467,"url":"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Somu-sauna.jpg?v=1764364671","type":"image\/jpeg"}],"author":"Dr. Krasti\u0146\u0161 K\u0101rlis\u00a0","twitter_card":"summary_large_image","twitter_creator":"@daivings","twitter_site":"@daivings","twitter_misc":{"Written by":"Dr. Krasti\u0146\u0161 K\u0101rlis\u00a0","Est. reading time":"5 minutit"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/daivings.lv\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\/#article","isPartOf":{"@id":"https:\/\/daivings.lv\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\/"},"author":{"name":"Dr. Krasti\u0146\u0161 K\u0101rlis\u00a0","@id":"https:\/\/daivings.lv\/#\/schema\/person\/4d8b17b4f91c344d622d598303a333f3"},"headline":"Padzi\u013cin\u0101ts ce\u013cvedis par pirts un karstuma iedarb\u012bbu","datePublished":"2025-11-28T21:18:46+00:00","dateModified":"2025-11-28T21:19:40+00:00","mainEntityOfPage":{"@id":"https:\/\/daivings.lv\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\/"},"wordCount":1137,"publisher":{"@id":"https:\/\/daivings.lv\/#organization"},"image":{"@id":"https:\/\/daivings.lv\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\/#primaryimage"},"thumbnailUrl":"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Somu-sauna.jpg?v=1764364671","articleSection":["Vesel\u012bgs dz\u012bvesveids"],"inLanguage":"et"},{"@type":"WebPage","@id":"https:\/\/daivings.lv\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\/","url":"https:\/\/daivings.lv\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\/","name":"P\u00f5hjalik juhend saunade ja kuumaga kokkupuutumise kohta - Daivings.lv","isPartOf":{"@id":"https:\/\/daivings.lv\/#website"},"primaryImageOfPage":{"@id":"https:\/\/daivings.lv\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\/#primaryimage"},"image":{"@id":"https:\/\/daivings.lv\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\/#primaryimage"},"thumbnailUrl":"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Somu-sauna.jpg?v=1764364671","datePublished":"2025-11-28T21:18:46+00:00","dateModified":"2025-11-28T21:19:40+00:00","breadcrumb":{"@id":"https:\/\/daivings.lv\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\/#breadcrumb"},"inLanguage":"et","potentialAction":[{"@type":"ReadAction","target":["https:\/\/daivings.lv\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\/"]}]},{"@type":"ImageObject","inLanguage":"et","@id":"https:\/\/daivings.lv\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\/#primaryimage","url":"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Somu-sauna.jpg?v=1764364671","contentUrl":"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Somu-sauna.jpg?v=1764364671","width":467,"height":467},{"@type":"BreadcrumbList","@id":"https:\/\/daivings.lv\/padzilinats-celvedis-par-pirts-un-karstuma-iedarbibu\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"S\u0101kums","item":"https:\/\/daivings.lv\/"},{"@type":"ListItem","position":2,"name":"Padzi\u013cin\u0101ts ce\u013cvedis par pirts un karstuma iedarb\u012bbu"}]},{"@type":"WebSite","@id":"https:\/\/daivings.lv\/#website","url":"https:\/\/daivings.lv\/","name":"Daivings.lv","description":"PADI kursused L\u00e4tis, sukeldumisklubi pakub sukeldumiskursusi ja PADI instruktorit","publisher":{"@id":"https:\/\/daivings.lv\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/daivings.lv\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"et"},{"@type":"Organization","@id":"https:\/\/daivings.lv\/#organization","name":"Daivings.lv","url":"https:\/\/daivings.lv\/","logo":{"@type":"ImageObject","inLanguage":"et","@id":"https:\/\/daivings.lv\/#\/schema\/logo\/image\/","url":"https:\/\/daivings.lv\/wp-content\/uploads\/2024\/01\/Logo_recolor.png","contentUrl":"https:\/\/daivings.lv\/wp-content\/uploads\/2024\/01\/Logo_recolor.png","width":268,"height":70,"caption":"Daivings.lv"},"image":{"@id":"https:\/\/daivings.lv\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/facebook.com\/daivings\/","https:\/\/x.com\/daivings","https:\/\/instagram.com\/daivingslv\/"]},{"@type":"Person","@id":"https:\/\/daivings.lv\/#\/schema\/person\/4d8b17b4f91c344d622d598303a333f3","name":"Dr. Krasti\u0146\u0161 K\u0101rlis\u00a0","image":{"@type":"ImageObject","inLanguage":"et","@id":"https:\/\/secure.gravatar.com\/avatar\/5eb1e14f8a386da511fd4f75f9de8ebb10fca219b15df064de68ec18da28f828?s=96&d=wavatar&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/5eb1e14f8a386da511fd4f75f9de8ebb10fca219b15df064de68ec18da28f828?s=96&d=wavatar&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/5eb1e14f8a386da511fd4f75f9de8ebb10fca219b15df064de68ec18da28f828?s=96&d=wavatar&r=g","caption":"Dr. Krasti\u0146\u0161 K\u0101rlis\u00a0"},"url":"https:\/\/daivings.lv\/ee\/author\/krastinskarlis\/"}]}},"_links":{"self":[{"href":"https:\/\/daivings.lv\/ee\/wp-json\/wp\/v2\/posts\/11377","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/daivings.lv\/ee\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/daivings.lv\/ee\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/daivings.lv\/ee\/wp-json\/wp\/v2\/users\/166"}],"replies":[{"embeddable":true,"href":"https:\/\/daivings.lv\/ee\/wp-json\/wp\/v2\/comments?post=11377"}],"version-history":[{"count":0,"href":"https:\/\/daivings.lv\/ee\/wp-json\/wp\/v2\/posts\/11377\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/daivings.lv\/ee\/wp-json\/wp\/v2\/media\/11378"}],"wp:attachment":[{"href":"https:\/\/daivings.lv\/ee\/wp-json\/wp\/v2\/media?parent=11377"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/daivings.lv\/ee\/wp-json\/wp\/v2\/categories?post=11377"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/daivings.lv\/ee\/wp-json\/wp\/v2\/tags?post=11377"}],"curies":[{"name":"t\u00f6\u00f6leht","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}