Me st\u00ebrvitje, mjek\u00ebt n\u00ebnkuptojn\u00eb aktivitet fizik t\u00eb vazhduesh\u00ebm dhe t\u00eb p\u00ebrshtatsh\u00ebm p\u00ebr t\u00eb gjith\u00eb sipas mosh\u00ebs, aft\u00ebsive fizike individuale..<\/p>\n
P\u00ebr t\u00eb q\u00ebndruar t\u00eb sh\u00ebndetsh\u00ebm, t\u00eb rriturit e mosh\u00ebs 19 deri n\u00eb 64 vje\u00e7 duhet t\u00eb p\u00ebrpiqen t\u00eb jen\u00eb aktiv\u00eb \u00e7do dit\u00eb dhe duhet t\u00eb b\u00ebjn\u00eb t\u00eb pakt\u00ebn 150 minuta aktivitet aerobik t\u00eb moderuar n\u00eb jav\u00eb, t\u00eb tilla si \u00e7ikliz\u00ebm ose ecje 30 minuta p\u00ebr 5 dit\u00eb n\u00eb jav\u00eb dhe duke b\u00ebr\u00eb 2-3 her\u00eb \u00e7do dit\u00eb tjet\u00ebr. ushtrime forcash q\u00eb punojn\u00eb t\u00eb gjith\u00eb muskujt kryesor\u00eb (k\u00ebmb\u00ebt, ijet, shpina, barku, gjoksi, shpatullat dhe krah\u00ebt).<\/p>\n
Nj\u00eb st\u00ebrvitje e mir\u00eb aerobike dhe anaerobe q\u00eb na b\u00ebn t\u00eb fort\u00eb dhe n\u00eb form\u00eb k\u00ebrkon 300 minuta n\u00eb jav\u00eb: praktikisht 1 or\u00eb n\u00eb dit\u00eb p\u00ebr 6 dit\u00eb.<\/p>\n
USHQIMI, PERFORMANCA DHE SH\u00cbNDETI<\/p>\n
P\u00ebr t\u00eb gjith\u00eb, p\u00ebrfshir\u00eb atlet\u00ebt profesionist\u00eb, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb ndiqni nj\u00eb diet\u00eb t\u00eb ekuilibruar \u00e7do dit\u00eb p\u00ebr t’i dh\u00ebn\u00eb trupit t\u00eb gjitha l\u00ebnd\u00ebt ushqyese q\u00eb i nevojiten p\u00ebr t\u00eb jetuar. Ngr\u00ebnia e ushqimeve t\u00eb sh\u00ebndetshme me p\u00ebrb\u00ebr\u00ebs t\u00eb ekuilibruar ushqyes \u00ebsht\u00eb edhe m\u00eb e r\u00ebnd\u00ebsishme p\u00ebr ata q\u00eb merren me sport dhe k\u00ebrkojn\u00eb performanc\u00eb m\u00eb t\u00eb madhe nga trupi i tyre: forc\u00eb, rezistenc\u00eb, p\u00ebrqendrim.<\/p>\n
Para st\u00ebrvitjes, nj\u00eb vakt q\u00eb ofron proteina, karbohidrate, vitamina dhe minerale t\u00eb balancuara mund t\u00eb kontribuoj\u00eb n\u00eb nj\u00eb ndjenj\u00eb m\u00eb t\u00eb mir\u00eb t\u00eb mir\u00ebqenies dhe t’ju ndihmoj\u00eb t\u00eb arrini performanc\u00eb m\u00eb t\u00eb mir\u00eb fizike.<\/p>\n
N\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb, nj\u00eb vakt i pasakt\u00eb (shum\u00eb i bollsh\u00ebm ose shum\u00eb i pasur me yndyr\u00eb dhe krip\u00eb) mund t\u00eb shkaktoj\u00eb probleme t\u00eb tilla si dhimbje stomaku si dhe dispepsi, nj\u00eb ndjenj\u00eb t\u00eb p\u00ebrzier dhe fryrje, dhe lodhje mendore.<\/p>\n
Gjithmon\u00eb duhet t\u00eb merret parasysh se ajo q\u00eb funksionon p\u00ebr nj\u00eb person p\u00ebrpara nj\u00eb st\u00ebrvitje nuk funksionon domosdoshm\u00ebrisht p\u00ebr dik\u00eb tjet\u00ebr. Edhe pse ka rregulla t\u00eb p\u00ebrgjithshme, duhet t\u00eb kihet parasysh se ushqimi i duhur varet nga shum\u00eb faktor\u00eb si pesha trupore, gjinia, mosha dhe m\u00ebnyra e jetes\u00ebs, si dhe raporti nd\u00ebrmjet mas\u00ebs yndyrore dhe t\u00eb dob\u00ebt. \u00cbsht\u00eb e qart\u00eb se nuk \u00ebsht\u00eb e r\u00ebnd\u00ebsishme vet\u00ebm dieta para st\u00ebrvitjes, por edhe vakti para, gjat\u00eb dhe pas saj.<\/p>\n
Koha m\u00eb e mir\u00eb p\u00ebr t\u00eb ngr\u00ebn\u00eb para st\u00ebrvitjes<\/p>\n
N\u00eb vaktin para nj\u00eb st\u00ebrvitjeje \u00ebsht\u00eb thelb\u00ebsore t’i jepni trupit koh\u00eb p\u00ebr t’u tretur, p\u00ebr ta b\u00ebr\u00eb k\u00ebt\u00eb \u00ebsht\u00eb e nevojshme t\u00eb konsumoni ushqim q\u00eb garanton tretje t\u00eb shpejt\u00eb dhe periudh\u00ebn kohore q\u00eb i paraprin st\u00ebrvitjes.<\/p>\n
Kur dhe sa duhet t\u00eb hani para st\u00ebrvitjes:<\/p>\n
N\u00ebse st\u00ebrviteni her\u00ebt n\u00eb m\u00ebngjes, duhet konsideruar se trupi nuk ka marr\u00eb energji p\u00ebr disa or\u00eb (gjat\u00eb nat\u00ebs) dhe ka nevoj\u00eb p\u00ebr energji. Idealja \u00ebsht\u00eb t\u00eb hani nj\u00eb vakt t\u00eb leht\u00eb 30 minuta para st\u00ebrvitjes; m\u00eb pas, pas st\u00ebrvitjes.<\/p>\n
N\u00ebse ushtroheni pas drek\u00ebs: mos harroni t’i jepni stomakut koh\u00eb p\u00ebr t’u tretur. Mesatarisht, pas nj\u00eb vakti (si p.sh. dreka) duhet t\u00eb prisni rreth 2-3 or\u00eb para se t\u00eb shkoni n\u00eb palest\u00ebr ose p\u00ebr vrap.<\/p>\n
N\u00ebse st\u00ebrviteni nd\u00ebrmjet vakteve: nj\u00eb vakt i leht\u00eb mesatarisht 30-60 minuta para fillimit t\u00eb st\u00ebrvitjes \u00ebsht\u00eb e dobishme p\u00ebr t\u00eb pasur energjin\u00eb e nevojshme p\u00ebr t\u00eb kryer aktivitete, ve\u00e7an\u00ebrisht ato aerobike.<\/p>\n
\u00c7FAR\u00cb T\u00cb HANI PARA ST\u00cbRVITJES?<\/p>\n
Vakti para st\u00ebrvitjes duhet t\u00eb garantoj\u00eb energji, hidratim dhe ndjenj\u00ebn e ngopjes. N\u00ebse b\u00ebni aktivitet aerobik, idealja \u00ebsht\u00eb t\u00eb hani ushqime m\u00eb t\u00eb pasura me karbohidrate dhe me pak yndyrna (dhe t\u00eb tretshme). Dy l\u00ebnd\u00ebt ushqyese kryesore q\u00eb duhen konsumuar para st\u00ebrvitjes jan\u00eb: karbohidratet, burimi kryesor i energjis\u00eb s\u00eb trupit dhe jan\u00eb thelb\u00ebsore gjat\u00eb st\u00ebrvitjes, t\u00eb cilat na ndihmojn\u00eb t\u00eb riparojm\u00eb muskujt dhe t\u00eb nxisim anabolizmin e muskujve.<\/p>\n
Shum\u00eb studime kan\u00eb dokumentuar se konsumimi i proteinave para st\u00ebrvitjes p\u00ebrmir\u00ebson performanc\u00ebn atletike dhe stimulon sintez\u00ebn e proteinave t\u00eb muskujve. Pra, n\u00ebse st\u00ebrviteni n\u00eb m\u00ebngjes ose pasdite von\u00eb (3 or\u00eb pas drek\u00ebs) idealja \u00ebsht\u00eb t\u00eb kombinoni karbohidratet dhe burimet e proteinave.<\/p>\n
\u00cbsht\u00eb treguar gjithashtu se kryerja e aktivitetit fizik t\u00eb hidratuar mir\u00eb promovon performanc\u00eb m\u00eb t\u00eb mir\u00eb fizike: shoq\u00ebrohet me nj\u00eb ulje t\u00eb ndjeshme t\u00eb performanc\u00ebs fizike. Uji dhe krip\u00ebrat minerale jan\u00eb t\u00eb r\u00ebnd\u00ebsishme si para ashtu edhe gjat\u00eb aktivitetit fizik, ndaj \u00ebsht\u00eb e dobishme t\u00eb hidratoni me uj\u00eb me mbetje fikse mesatare n\u00eb dit\u00ebt e sportit, pa i r\u00ebnduar shum\u00eb fibrat muskulore me uj\u00eb.<\/p>\n
Kujdes nga kafeja: Kafeina \u00ebsht\u00eb treguar se p\u00ebrmir\u00ebson performanc\u00ebn fizike kur konsumohet n\u00eb doza prej 3-6 mg\/kg t\u00eb mas\u00ebs trupore. Dozat minimale efektive t\u00eb kafein\u00ebs aktualisht mbeten t\u00eb paqarta, por mund t\u00eb jen\u00eb deri n\u00eb 2 mg\/kg mas\u00eb trupore. Doza shum\u00eb t\u00eb larta t\u00eb kafein\u00ebs (p.sh. m\u00eb shum\u00eb se 9 mg\/kg) shoq\u00ebrohen me nj\u00eb incidenc\u00eb t\u00eb lart\u00eb t\u00eb efekteve an\u00ebsore (takikardi) dhe nuk duket t\u00eb jen\u00eb t\u00eb nevojshme p\u00ebr t\u00eb rritur performanc\u00ebn.<\/p>\n","protected":false},"excerpt":{"rendered":"
Me st\u00ebrvitje, mjek\u00ebt n\u00ebnkuptojn\u00eb aktivitet fizik t\u00eb vazhduesh\u00ebm dhe t\u00eb p\u00ebrshtatsh\u00ebm p\u00ebr t\u00eb gjith\u00eb sipas mosh\u00ebs, aft\u00ebsive fizike individuale.. P\u00ebr t\u00eb q\u00ebndruar t\u00eb sh\u00ebndetsh\u00ebm, t\u00eb rriturit e mosh\u00ebs 19 deri n\u00eb 64 vje\u00e7 duhet t\u00eb p\u00ebrpiqen t\u00eb jen\u00eb aktiv\u00eb \u00e7do dit\u00eb dhe duhet t\u00eb b\u00ebjn\u00eb t\u00eb pakt\u00ebn 150 minuta aktivitet aerobik t\u00eb moderuar n\u00eb jav\u00eb, […]<\/p>\n","protected":false},"author":4,"featured_media":6356,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[],"class_list":{"0":"post-6355","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blog"},"yoast_head":"\n