{"id":2032,"date":"2016-05-16T05:37:44","date_gmt":"2016-05-16T05:37:44","guid":{"rendered":"https:\/\/daivings.lv\/?p=2032"},"modified":"2016-05-16T05:38:53","modified_gmt":"2016-05-16T05:38:53","slug":"organisma-aerobais-slieksnis","status":"publish","type":"post","link":"https:\/\/daivings.lv\/ee\/organism-aeroobne-lavi\/","title":{"rendered":"Keha aeroobne l\u00e4vi"},"content":{"rendered":"<p><a href=\"https:\/\/daivings.lv\/velies-iemacities-nirt-ar-akvalangu\/nirt-ar-akvalangu\/\" rel=\"attachment wp-att-1907\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-1907\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/nirt-ar-akvalangu-300x225.jpg\" alt=\"PADI sukelduja sertifikaat\" width=\"300\" height=\"225\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/nirt-ar-akvalangu-300x225.jpg?v=1706275916 300w, https:\/\/daivings.lv\/wp-content\/uploads\/nirt-ar-akvalangu-768x576.jpg?v=1706275916 768w, https:\/\/daivings.lv\/wp-content\/uploads\/nirt-ar-akvalangu-16x12.jpg?v=1706275916 16w, https:\/\/daivings.lv\/wp-content\/uploads\/nirt-ar-akvalangu-230x173.jpg?v=1706275916 230w, https:\/\/daivings.lv\/wp-content\/uploads\/nirt-ar-akvalangu-350x263.jpg?v=1706275916 350w, https:\/\/daivings.lv\/wp-content\/uploads\/nirt-ar-akvalangu-480x360.jpg?v=1706275916 480w, https:\/\/daivings.lv\/wp-content\/uploads\/nirt-ar-akvalangu.jpg?v=1706275916 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Aktiivse sukeldujana on veealuste tegevuste edukus tihedalt seotud inimese \u00fcldise tervise ja f\u00fc\u00fcsilise arenguga. Vastupidavus spordis on v\u00f5ime j\u00e4tkata toimimist pikka aega ilma selle efektiivsust v\u00e4hendamata. Lihtsamalt \u00f6eldes \u2013 j\u00e4tkake t\u00f6\u00f6tamist \u00fchtlase kiiruse, v\u00f5imsuse ja t\u00e4psusega. Muidugi on spordialasid - pikamaajooks, rattas\u00f5it, suusatamine, ujumine jne, kus vastupidavus on valdav f\u00fc\u00fcsiline omadus ja me nimetame neid vastupidavusaladeks. F\u00fc\u00fcsiline vorm \u2013 vastupidavus on aga vajalik k\u00f5ikide spordialade sportlastele.<\/p>\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\/organism-aeroobne-lavi\/#Aerobais_slieksnis_kopeja_izturiba\" >Aeroobne l\u00e4vi t\u00e4ieliku vastupidavuse saavutamiseks<\/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\/organism-aeroobne-lavi\/#Organisma_aeroba_slieksna_trennini\" >Keha aeroobne treening<\/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\/organism-aeroobne-lavi\/#Organisma_aerobais_slieksna_trennini_dazada_vecuma\" >Keha aeroobse l\u00e4ve treeningud erinevas vanuses<\/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\/organism-aeroobne-lavi\/#Organisma_aerobais_slieksnis_un_speju_attistisana\" >Aeroobne l\u00e4vi ja v\u00f5imekuse suurendamine<\/a><\/li><\/ul><\/nav><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Aerobais_slieksnis_kopeja_izturiba\"><\/span>Aeroobne l\u00e4vi t\u00e4ieliku vastupidavuse saavutamiseks<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Spordis jaguneb vastupidavus \u00fcld- ja erivastupidavuseks. Vastavalt keha f\u00fcsioloogilisele valmisolekule treeninguks eristatakse aeroobset ja anaeroobset vastupidavust. Aeroobne vastupidavus on keha v\u00f5ime anda energiat l\u00e4bi sissehingatava hapniku koguse. Anaeroobne vastupidavus on organismi v\u00f5ime anda energiat ilma hapniku juuresolekuta, tekitades nn hapnikuv\u00f5la, kui sooritatav tegevus on v\u00e4ga kiire, v\u00f5imas ja keha ei suuda omastada nii palju hapnikku, kui selleks tegevuseks vaja on.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Organisma_aeroba_slieksna_trennini\"><\/span>Keha aeroobne treening<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Keha tuleb k\u00f5igepealt treenida hapniku juuresolekul v\u00f5imalikult kaua hapnikku tagama, sissehingatavat hapnikku v\u00f5imalikult palju omastama ja kasutama. Hetke, mil organism ei suuda enam kasutatava hapniku hulka suurendada ja hakkab tekkima hapnikuv\u00f5lg, nimetatakse keha aeroobseks l\u00e4veks ja keha v\u00f5imekust aeroobseks v\u00f5imekuseks. Aeroobse treeningu ajal peaks pulss (pulss) olema vahemikus 50% kuni 70 % sportlase maksimaalsest pulsisagedusest. Tuletan meelde, et k\u00f5ige lihtsam maksimaalse pulsi arvutamine on sportlase vanuse lahutamine 220-st.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Organisma_aerobais_slieksna_trennini_dazada_vecuma\"><\/span>Keha aeroobse l\u00e4ve treeningud erinevas vanuses<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Eelkooliealistele (5-6-aastastele) ja k\u00f5ige noorematele kooliealistele lastele antakse koormust m\u00e4ngude ja m\u00e4ngude n\u00e4ol. Lisaks kontrollime pulsisagedust ja kui see j\u00f5uab 170\u2013180 l\u00f6\u00f6ki \/ min, tuleks puhkust korraldada. Aeroobse vastupidavustreeningu puhul tuleks lastele esimene puhkus korraldada 5-8 minuti jooksul, kuni pulss taastub tasemele 120 - 140 l\u00f6\u00f6ki \/ min, teist puhkust l\u00fchendatakse 3 -4 minutini, kuid kolmandat - \u00fcles. kuni 2-3 minutit. Peamine puhkeaja n\u00e4itaja on aga pulss. Keskealistele ja vanematele noorte\u00f5pilastele, aga ka loomulikult t\u00e4iskasvanutele, korraldatakse aeroobset treeningut sageli sujuval meetodil - pikk jooks intensiivsusega 60% maksimaalsest pulsisagedusest (SFmax).<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Organisma_aerobais_slieksnis_un_speju_attistisana\"><\/span>Aeroobne l\u00e4vi ja v\u00f5imekuse suurendamine<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Intervallmeetodit saab kasutada ka aeroobse t\u00f6\u00f6v\u00f5ime arendamiseks. Sel juhul peaks harjutuse intensiivsus olema SFmax-st 75% - 85%. Treeningu alguses peaks SF olema v\u00e4hemalt 120 l\u00f6\u00f6ki \/ min. Treeningut tehakse seni, kuni pulss j\u00f5uab 180 l\u00f6\u00f6ki\/min. Puhkepaus - kuni SF tagastab 120-130 l\u00f6\u00f6ki \/ min. Puhkepaus on soovitatav t\u00e4ita kergete painduvus- v\u00f5i osavusharjutustega. Kui SF ei taastu p\u00e4rast puhkust veel 3-4 minuti jooksul tasemele 120\u2013130 l\u00f6\u00f6ki \/ min, tuleks aeroobne treening l\u00f5petada, sest p\u00e4rast seda algab t\u00f6\u00f6tavates lihastes veresoonte ahenemise protsess. <\/p>","protected":false},"excerpt":{"rendered":"<p>Aktiivse sukeldujana on veealuste tegevuste edukus tihedalt seotud inimese \u00fcldise tervise ja f\u00fc\u00fcsilise arenguga. Vastupidavus spordis on v\u00f5ime j\u00e4tkata toimimist pikka aega ilma selle efektiivsust v\u00e4hendamata. Lihtsamalt \u00f6eldes \u2013 j\u00e4tkake t\u00f6\u00f6tamist \u00fchtlase kiiruse, v\u00f5imsuse ja t\u00e4psusega. Muidugi on spordialad [\u2026]<\/p>","protected":false},"author":1,"featured_media":1907,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-2032","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>Organisma aerobais slieksnis - 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\/organism-aeroobne-lavi\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Organisma aerobais slieksnis - Daivings.lv\" \/>\n<meta property=\"og:description\" content=\"K\u0101 akt\u012bvam daiverim, zem\u016bdens aktivit\u0101\u0161u veiksme ir cie\u0161i saist\u012bta ar cilv\u0113ka kop\u0113jo vesel\u012bbas un fizisko att\u012bst\u012bbu.\u00a0Iztur\u012bba sport\u0101 ir sp\u0113ja ilgsto\u0161i turpin\u0101t darb\u012bbu, nesamazinot t\u0101s efektivit\u0101ti. 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