{"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\/lt\/organizmo-aerobinis-slenkstis\/","title":{"rendered":"Aerobinis k\u016bno slenkstis"},"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 naro sertifikatas\" 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>Kadangi esate aktyvus naras, povandenin\u0117s veiklos s\u0117km\u0117 yra glaud\u017eiai susijusi su bendra \u017emogaus sveikata ir fiziniu vystymusi. I\u0161tverm\u0117 sporte \u2013 tai geb\u0117jimas ir toliau veikti ilg\u0105 laik\u0105 nesuma\u017einant jo efektyvumo. Paprasta kalba \u2013 toliau dirbkite pastoviu grei\u010diu, galia ir tikslumu. \u017dinoma, yra sporto \u0161ak\u0173 \u2013 ilg\u0173 nuotoli\u0173 b\u0117gimas, va\u017eiavimas dvira\u010diu, slidin\u0117jimas, plaukimas ir kt., kur i\u0161tverm\u0117 yra vyraujanti fizin\u0117 savyb\u0117 ir mes tai vadiname i\u0161tverm\u0117s sportu. Ta\u010diau fizinis pasirengimas \u2013 i\u0161tverm\u0117 b\u016btina vis\u0173 sporto \u0161ak\u0173 sportininkams.<\/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\">Turinys<\/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=\"Perjungti turin\u012f\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Perjungti<\/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\/lt\/organizmo-aerobinis-slenkstis\/#Aerobais_slieksnis_kopeja_izturiba\" >Aerobinis slenkstis bendrai i\u0161tvermei<\/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\/lt\/organizmo-aerobinis-slenkstis\/#Organisma_aeroba_slieksna_trennini\" >K\u016bno aerobinio slenks\u010dio treniruot\u0117<\/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\/lt\/organizmo-aerobinis-slenkstis\/#Organisma_aerobais_slieksna_trennini_dazada_vecuma\" >K\u016bno aerobinio slenks\u010dio treniruot\u0117s \u012fvairaus am\u017eiaus<\/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\/lt\/organizmo-aerobinis-slenkstis\/#Organisma_aerobais_slieksnis_un_speju_attistisana\" >Aerobinis slenkstis ir paj\u0117gum\u0173 ugdymas<\/a><\/li><\/ul><\/nav><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Aerobais_slieksnis_kopeja_izturiba\"><\/span>Aerobinis slenkstis bendrai i\u0161tvermei<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Sporte i\u0161tverm\u0117 skirstoma \u012f bendr\u0105j\u0105 ir speciali\u0105j\u0105. Pagal fiziologin\u012f organizmo pasirengim\u0105 mank\u0161tai skiriama aerobin\u0117 ir anaerobin\u0117 i\u0161tverm\u0117. Aerobin\u0117 i\u0161tverm\u0117 \u2013 tai organizmo geb\u0117jimas apr\u016bpinti energij\u0105 per deguonies kiek\u012f, kur\u012f jis \u012fkvepia. Anaerobin\u0117 i\u0161tverm\u0117 \u2013 tai organizmo geb\u0117jimas apr\u016bpinti energij\u0105 be deguonies buvimo, sukuriant vadinam\u0105j\u0105 deguonies skol\u0105, kai atliekama veikla yra labai greita, galinga ir organizmas nepaj\u0117gia pasisavinti tiek deguonies, kiek reikia \u0161iai veiklai.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Organisma_aeroba_slieksna_trennini\"><\/span>K\u016bno aerobinio slenks\u010dio treniruot\u0117<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Pirmiausia organizmas turi b\u016bti i\u0161mokytas kuo ilgiau apr\u016bpinti deguonimi esant deguoniui, \u012fsisavinti ir panaudoti kuo daugiau \u012fkv\u0117pto deguonies. Momentas, kai organizmas nebesugeba padidinti sunaudojamo deguonies kiekio ir pradeda formuotis deguonies skola, vadinamas organizmo aerobiniu slenks\u010diu, o organizmo geb\u0117jimas \u2013 aerobiniu paj\u0117gumu. Aerobini\u0173 pratim\u0173 metu \u0161irdies susitraukim\u0173 da\u017enis (pulsas) turi b\u016bti nuo 50% iki 70 % did\u017eiausio sportininko pulso da\u017enio. Priminsiu, kad papras\u010diausias maksimalaus pulso skai\u010diavimas \u2013 i\u0161 220 atimant sportininko am\u017ei\u0173.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Organisma_aerobais_slieksna_trennini_dazada_vecuma\"><\/span>K\u016bno aerobinio slenks\u010dio treniruot\u0117s \u012fvairaus am\u017eiaus<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Ikimokyklinio (5-6 met\u0173) ir jauniausio mokyklinio am\u017eiaus vaikams suteikiamas kr\u016bvis \u017eaidim\u0173 ir \u017eaidim\u0173 forma. Be to, mes kontroliuojame pulso da\u017en\u012f, o kai jis pasiekia 170 - 180 d\u016b\u017ei\u0173 \/ min, reikia organizuoti poils\u012f. Aerobin\u0117s i\u0161tverm\u0117s treniruot\u0117se pirmasis poilsis vaikams tur\u0117t\u0173 b\u016bti organizuojamas 5-8 minutes, kol pulsas sugr\u012f\u0161 iki 120 - 140 d\u016b\u017ei\u0173 \/ min., antrasis poilsis sutrumpinamas iki 3 -4 min., bet tre\u010diasis - auk\u0161tyn. iki 2-3 minu\u010di\u0173. Ta\u010diau pagrindinis poilsio laiko rodiklis yra j\u016bs\u0173 \u0161irdies ritmas. Vidutinio ir vyresnio am\u017eiaus jaunimo studentams, taip pat, \u017einoma, suaugusiems, aerobikos treniruot\u0117s da\u017enai organizuojamos skland\u017eiu metodu \u2013 ilgas b\u0117gimas 60% intensyvumu nuo maksimalaus pulso (SFmax).<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Organisma_aerobais_slieksnis_un_speju_attistisana\"><\/span>Aerobinis slenkstis ir paj\u0117gum\u0173 ugdymas<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Interval\u0173 metodas taip pat gali b\u016bti naudojamas aerobiniam darbui ugdyti. \u0160iuo atveju pratimo intensyvumas tur\u0117t\u0173 b\u016bti 75% \u2013 85% i\u0161 SFmax. Pratimo prad\u017eioje SF turi b\u016bti bent 120 d\u016b\u017ei\u0173 \/ min. Pratimai atliekami tol, kol pulsas pasiekia 180 d\u016b\u017ei\u0173 \/ min. Poilsio pertrauka - kol SF gr\u012f\u0161 120 -130 d\u016b\u017ei\u0173 \/ min. Poilsio pertrauk\u0105 rekomenduojama u\u017epildyti lengvais lankstumo ar vikrumo pratimais. Jei pails\u0117jus dar 3-4 minutes SF negr\u012f\u017eta \u012f 120 -130 d\u016b\u017ei\u0173 \/ min., tuomet aerobin\u012f pratim\u0105 reikia nutraukti, nes po \u0161io laiko prasideda dirban\u010di\u0173 raumen\u0173 kraujagysli\u0173 susiaur\u0117jimo procesas. <\/p>","protected":false},"excerpt":{"rendered":"<p>Kaip aktyvus naras, povandenin\u0117s veiklos s\u0117km\u0117 yra glaud\u017eiai susijusi su bendra \u017emogaus sveikata ir fiziniu vystymusi. I\u0161tverm\u0117 sporte \u2013 tai geb\u0117jimas ir toliau veikti ilg\u0105 laik\u0105 nesuma\u017einant jo efektyvumo. Paprasta kalba \u2013 toliau dirbkite pastoviu grei\u010diu, galia ir tikslumu. \u017dinoma, yra sporto [\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\/lt\/organizmo-aerobinis-slenkstis\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\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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Uzs\u0101cis nir\u0113ja gaitas 2005.gada 20.oktobr\u012b, izejot apm\u0101c\u012bbu Daivinga Instruktoru Profesion\u0101l\u0101 Asoci\u0101cij\u0101, DIPA (Ang. PADI \u2013 Professional Association of Diving Instructors ), tren\u0113jies nir\u0161anas profesion\u0101l\u0101s izaugsmes apm\u0101c\u012bb\u0101 Adrijas un Jonijas j\u016br\u0101s, Zieme\u013cu Atlantijas oke\u0101na sal\u0101s, Sarkan\u0101 j\u016br\u0101, Norv\u0113\u0123u j\u016br\u0101 un Vidusj\u016br\u0101. Piedal\u012bjies zem\u016bdens arheolo\u0123isk\u0101 projekt\u0101 Latvij\u0101. 2006.gada 24.j\u016blij\u0101 izveidojis nir\u0161anas klubu \u201cDaivings.lv\u201d. Paveicis vair\u0101k k\u0101 5000 ienir\u0161anas ar zem\u016bdens elpojamo apar\u0101tu. Piedal\u012bjies daudz\u0101s nir\u0161anas eksped\u012bcij\u0101s, interes\u0113jas par ekolo\u0123iju un to k\u0101 klimata izmai\u0146as ietekm\u0113 zem\u016bdens pasauli.\",\"url\":\"https:\\\/\\\/daivings.lv\\\/lt\\\/author\\\/admin\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Organizmo aerobinis slenkstis \u2013 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\/lt\/organizmo-aerobinis-slenkstis\/","og_locale":"lt_LT","og_type":"article","og_title":"Organisma aerobais slieksnis - Daivings.lv","og_description":"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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