{"id":5168,"date":"2023-05-02T13:05:28","date_gmt":"2023-05-02T13:05:28","guid":{"rendered":"https:\/\/healthmag.al\/?p=5168"},"modified":"2023-05-02T13:05:28","modified_gmt":"2023-05-02T13:05:28","slug":"punoni-muskujt-tuaj","status":"publish","type":"post","link":"https:\/\/healthmag.al\/index.php\/2023\/05\/02\/punoni-muskujt-tuaj\/","title":{"rendered":"Punoni muskujt tuaj"},"content":{"rendered":"<h4>K\u00cbSHILLA.<\/h4>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>B\u00ebni aktivitet fizik si\u00e7 duhet p\u00ebr ju, zgjidhni intensitetin e duhur p\u00ebr ju, p\u00ebrcaktoni koh\u00ebzgjatjen dhe frekuenc\u00ebn.<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Nj\u00eb fiziolog i madh italian,ka th\u00ebn\u00eb: &#8220;Aktiviteti fizik \u00ebsht\u00eb si ila\u00e7i, n\u00ebse b\u00ebn pak \u00ebsht\u00eb i kot\u00eb, n\u00ebse b\u00ebn shum\u00eb, dhemb&#8221;. Cilin aktivitet fizik t\u00eb b\u00ebj\u00eb dhe sa varet nga synimet q\u00eb secili i vendos vetes. Q\u00ebllimi i p\u00ebrbashk\u00ebt duhet t\u00eb jet\u00eb arritja e nj\u00eb forme t\u00eb shk\u00eblqyer psikofizike n\u00eb p\u00ebrpjes\u00ebtim me mosh\u00ebn, e cila pasi t\u00eb arrihet ndihmon p\u00ebr:<\/strong><\/p>\n<ul>\n<li>Pushton mir\u00ebqenien psikofizike.<\/li>\n<li>Parandalimi i s\u00ebmundjeve t\u00eb m\u00ebdha.<\/li>\n<li>Keni nj\u00eb trup m\u00eb t\u00eb bukur, m\u00eb t\u00eb drejt\u00eb, t\u00eb holl\u00eb, t\u00eb tonifikuar.<\/li>\n<\/ul>\n<p>Aktiviteti fizik \u00ebsht\u00eb nj\u00eb nga shtyllat e sh\u00ebndetit s\u00eb bashku me nj\u00eb diet\u00eb t\u00eb ekuilibruar, avantazhet q\u00eb mund t\u00eb merren jan\u00eb t\u00eb shumta, nd\u00ebr t\u00eb cilat m\u00eb kryesoret jan\u00eb:<\/p>\n<ul>\n<li>Keni m\u00eb shum\u00eb gjasa p\u00ebr t\u00eb jetuar m\u00eb gjat\u00eb.<\/li>\n<li>Ndjehuni m\u00eb mir\u00eb me veten dhe p\u00ebrmir\u00ebsoni disponimin tuaj.<\/li>\n<li>Ulni shanset p\u00ebr t\u00eb pasur episode depresive.<\/li>\n<li>Flini mir\u00eb dhe m\u00eb gjat\u00eb gjat\u00eb nat\u00ebs.<\/li>\n<li>Fitoni shkatht\u00ebsi dhe aft\u00ebsi fizike edhe n\u00eb pleq\u00ebri.<\/li>\n<li>Keni muskuj dhe kocka m\u00eb t\u00eb forta.<\/li>\n<li>Mbani metabolizmin tuaj m\u00eb aktiv.<\/li>\n<\/ul>\n<h4>\u00c7far\u00eb n\u00ebnkuptohet me aktivitet fizik?<\/h4>\n<p>Aktiviteti fizik n\u00ebnkupton l\u00ebvizjen e trupit duke punuar muskujt.\u00a0N\u00eb praktik\u00ebn e p\u00ebrditshme \u00ebsht\u00eb mir\u00eb t\u00eb jesh aktiv dhe t\u00eb shfryt\u00ebzosh \u00e7do mund\u00ebsi p\u00ebr t\u00eb mposhtur nj\u00eb m\u00ebnyr\u00eb jetese t\u00eb ulur, por t\u00eb jesh aktiv nuk do t\u00eb thot\u00eb t\u00eb pushtosh p\u00ebrfitimet q\u00eb mund t\u00eb jap\u00eb aktiviteti motorik.\u00a0Aktiviteti fizik, p\u00ebr t\u00eb marr\u00eb p\u00ebrfitime qoft\u00eb edhe minimale, duhet t\u00eb kryhet n\u00eb m\u00ebnyr\u00eb metodike dhe t\u00eb vazhdueshme:<\/p>\n<ul>\n<li>Krijoni nj\u00eb num\u00ebr st\u00ebrvitjesh t\u00eb seancave 4\/6 javore.<\/li>\n<li>Kryeni st\u00ebrvitje me intensitet t\u00eb moderuar deri n\u00eb t\u00eb fuqish\u00ebm p\u00ebr t\u00eb pakt\u00ebn 30 minuta vazhdimisht.<\/li>\n<\/ul>\n<p>Duke llogaritur se koha minimale javore e rekomanduar \u00ebsht\u00eb 150 minuta, seancat e trajnimit duhet t\u00eb jen\u00eb t\u00eb pakt\u00ebn 5 nga 30 minuta secila.<br \/>\nAktiviteti fizik jep p\u00ebrfitime n\u00eb \u00e7do rast, si\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/stile-di-vita\/articoli\/attivita-fisica\/attivita-aerobica-e-anaerobica\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\">anaerobik ashtu edhe aerobik<\/a>\u00a0, por kjo e fundit \u00ebsht\u00eb thelb\u00ebsore p\u00ebr shum\u00eb arsye, duke p\u00ebrfshir\u00eb funksionimin e duhur t\u00eb sistemit kardiovaskular dhe atij t\u00eb frym\u00ebmarrjes.\u00a0Aktiviteti anaerobik \u00ebsht\u00eb ve\u00e7an\u00ebrisht i dobish\u00ebm p\u00ebr forcimin e muskujve, rritjen e forc\u00ebs, q\u00ebndrueshm\u00ebrin\u00eb dhe ruajtjen e nj\u00eb niveli t\u00eb mir\u00eb metabolik.<\/p>\n<h4>Sa dhe \u00e7far\u00eb aktiviteti fizik duhet t\u00eb kryejm\u00eb?<\/h4>\n<p>OBSH (Organizata Bot\u00ebrore e Sh\u00ebndet\u00ebsis\u00eb) ka vler\u00ebsuar mesatarisht se:<\/p>\n<ul>\n<li>Me aktivitete q\u00eb variojn\u00eb nga 150 minuta deri n\u00eb 299 minuta mesatarisht n\u00eb jav\u00eb, mund t\u00eb arrihen p\u00ebrfitime sh\u00ebndet\u00ebsore, dhe t\u00eb ruhet pesha (n\u00ebse\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/stile-di-vita\/articoli\/attivita-fisica\/quante-calorie-si-consumano-con-lattivita-fisica\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\">konsumi ditor i kalorive<\/a>\u00a0\u00ebsht\u00eb i sakt\u00eb).<\/li>\n<li>Me 300 ose m\u00eb shum\u00eb minuta aktivitet, mund t\u00eb merrni p\u00ebrfitime t\u00eb shumta sh\u00ebndet\u00ebsore dhe gradualisht t\u00eb humbni pesh\u00eb.<\/li>\n<\/ul>\n<p>Aktivitetet fizike me intensitet t\u00eb moderuar p\u00ebrfshijn\u00eb:<\/p>\n<ul>\n<li>Ecni rreth 4 km deri n\u00eb 5 km \u00a0n\u00eb dit\u00eb n\u00eb tok\u00eb t\u00eb shesht\u00eb.<\/li>\n<li>Sh\u00ebtisni me shpejt\u00ebsi m\u00eb pak se 1,5 km n\u00eb or\u00eb n\u00eb terren t\u00eb shesht\u00eb.<\/li>\n<li>Duke luajtur golf.<\/li>\n<li>Not pa mundim ose gjimnastik\u00eb n\u00eb uj\u00eb.<\/li>\n<li>Sh\u00ebtitje me vark\u00eb ose kanoe.<\/li>\n<li>Kopshtari me mjete dore dhe levizje te peshave te lehta.<\/li>\n<li>Valle.<\/li>\n<\/ul>\n<p>Aktivitetet fizike me intensitet t\u00eb fuqish\u00ebm p\u00ebrfshijn\u00eb:<\/p>\n<ul>\n<li>Ecni shpejt me rreth 6 km n\u00eb or\u00eb.<\/li>\n<li>Pedaloni m\u00eb shum\u00eb se 15 km n\u00eb or\u00eb.<\/li>\n<li>Pun\u00eb t\u00eb r\u00ebnda si murator ose druvar.<\/li>\n<li>Notoni n\u00eb l\u00ebvizje t\u00eb ndryshme me shpejt\u00ebsi t\u00eb mir\u00eb.<\/li>\n<li>Luaj (gar\u00eb) top ose basketboll, volejboll etj.<\/li>\n<li>Luaj (konkurrenc\u00eb) Tenis ose Ski.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/stile-di-vita\/articoli\/attivita-fisica\/attivita-aerobica-camminare\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>Aktiviteti aerobik: ecja\u00a0<\/strong><\/a><a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/stile-di-vita\/articoli\/attivita-fisica\/attivita-aerobica-pedalare\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong> \u00e7iklizmi\u00a0<\/strong><\/a><strong>.<\/strong><a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/app-e-diete\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>programi i kalorive\u00a0<\/strong><\/a><a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/stile-di-vita\/articoli\/attivita-fisica\/quante-calorie-si-consumano-con-lattivita-fisica\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\"><strong>sa kalori konsumohen me aktivitet fizik<\/strong><\/a><strong>,mbajtja e nj\u00eb regjimi ushqimor.<\/strong><\/p>\n<p>Ju mund t\u00eb zgjidhni aktivitete me intensitet t\u00eb moderuar ose t\u00eb fuqish\u00ebm, ose nj\u00eb p\u00ebrzierje t\u00eb t\u00eb dyjave \u00e7do jav\u00eb dhe t\u00eb ndryshoni st\u00ebrvitjen brenda 150\/300 minutave ose m\u00eb shum\u00eb ,dhe numrin e seancave nga 4 n\u00eb 6. Aktivitetet dhe intensiteti i m\u00ebsip\u00ebrm i referohen vlerave mesatare, por \u00e7do person si duhet t\u00eb vler\u00ebsoj\u00eb intensitetin e aktivitetit t\u00eb tyre, gj\u00eb q\u00eb \u00ebsht\u00eb e mundur edhe pa instrumente t\u00eb ve\u00e7anta.\u00a0Aktiviteti i fuqish\u00ebm sjell p\u00ebrfitime m\u00eb t\u00eb m\u00ebdha sh\u00ebndet\u00ebsore se n\u00eb gjysm\u00ebn e koh\u00ebs s\u00eb aktivitetit me intensitet t\u00eb moderuar.\u00a0N\u00ebse keni nj\u00eb pun\u00eb ku q\u00ebndroni p\u00ebr shum\u00eb or\u00eb t\u00eb ulur ose t\u00eb pa st\u00ebrvitur, k\u00ebshillohet q\u00eb t\u00eb arrini q\u00ebllimin tuaj t\u00eb koh\u00ebs\/dhe seancave ku \u00a0gradualisht dhe t\u00eb filloni me intensitet t\u00eb moderuar dhe pastaj gradualisht t\u00eb rrisni koh\u00ebzgjatjen e st\u00ebrvitjes tuaj jav\u00eb pas jave.<\/p>\n<p>N\u00eb \u00e7do rast, \u00ebsht\u00eb e nevojshme t\u00eb vler\u00ebsoni \u00e7do rrezik kardiovaskular,dhe te konsultoheni me mjekun tuaj dhe t&#8217;i n\u00ebnshtroheni analizave t\u00eb duhura para se t\u00eb nisni palest\u00ebr apo aktivitet fizik me intensitet t\u00eb lart\u00eb.\u00a0Edhe ushqimi ka pesh\u00ebn e vet, &#8221;\u00a0<a href=\"https:\/\/www-educazionenutrizionale-granapadano-it.translate.goog\/it\/alimentazione\/manuali-corretta-alimentazione\/corretta-alimentazione-dello-sportivo\/?_x_tr_sl=auto&amp;_x_tr_tl=en&amp;_x_tr_hl=en&amp;_x_tr_pto=wapp\">St\u00ebrvitja fillon nga tryeza<\/a>\u00a0&#8220;.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Fithealth.al <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>K\u00cbSHILLA. \u00a0 B\u00ebni aktivitet fizik si\u00e7 duhet p\u00ebr ju, zgjidhni intensitetin e duhur p\u00ebr ju, p\u00ebrcaktoni koh\u00ebzgjatjen dhe frekuenc\u00ebn. \u00a0 Nj\u00eb fiziolog i madh italian,ka th\u00ebn\u00eb: &#8220;Aktiviteti fizik \u00ebsht\u00eb si ila\u00e7i, n\u00ebse b\u00ebn pak \u00ebsht\u00eb i kot\u00eb, n\u00ebse b\u00ebn shum\u00eb, dhemb&#8221;. Cilin aktivitet fizik t\u00eb b\u00ebj\u00eb dhe sa varet nga synimet q\u00eb secili i vendos [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5138,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[],"class_list":{"0":"post-5168","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blog"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Punoni muskujt tuaj - Health Mag<\/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:\/\/healthmag.al\/index.php\/2023\/05\/02\/punoni-muskujt-tuaj\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Punoni muskujt tuaj - Health Mag\" \/>\n<meta property=\"og:description\" content=\"K\u00cbSHILLA. \u00a0 B\u00ebni aktivitet fizik si\u00e7 duhet p\u00ebr ju, zgjidhni intensitetin e duhur p\u00ebr ju, p\u00ebrcaktoni koh\u00ebzgjatjen dhe frekuenc\u00ebn. \u00a0 Nj\u00eb fiziolog i madh italian,ka th\u00ebn\u00eb: &#8220;Aktiviteti fizik \u00ebsht\u00eb si ila\u00e7i, n\u00ebse b\u00ebn pak \u00ebsht\u00eb i kot\u00eb, n\u00ebse b\u00ebn shum\u00eb, dhemb&#8221;. 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