{"id":622,"date":"2023-02-02T13:56:43","date_gmt":"2023-02-02T13:56:43","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=622"},"modified":"2023-02-16T11:25:12","modified_gmt":"2023-02-16T11:25:12","slug":"need-tegevusampsud-aitavad-lihaseid-hoida","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2023\/02\/02\/need-tegevusampsud-aitavad-lihaseid-hoida\/","title":{"rendered":"Need \u201etegevusampsud\u201c aitavad lihaseid hoida"},"content":{"rendered":"<p>Kas tervise parandamiseks on vaja kulutada harjutuste tegemisele palju aega ? Uus uuring leidis, et isegi l\u00fchikest aega kestvad kehalised tegevused v\u00f5ivad kasu tuua, kui need katkestavad pika\u00a0 kontorilauataguse istumise . Vaatame l\u00e4hemalt, mida on tarvis teha ja kui sageli.<\/p>\n<p><strong>Kas l\u00fchikesed aktiivselt sisustatud pausid suudavad v\u00f5idelda pikaajalisest istumisest tingitud negatsiivse m\u00f5juga?<\/strong><\/p>\n<p>Tundide kaupa laua taga istumine on paljude kontoris ametis olevate inimeste t\u00f6\u00f6 sisu. Ning isegi v\u00e4ljaspool t\u00f6\u00f6aega kibeleme me maha istuma, et pere v\u00f5i s\u00f5pradega juttu ajada, televiisorit, Netflixi v\u00f5i YouTube\u2019i vaadata v\u00f5i arvutim\u00e4nge m\u00e4ngida. Pikaajaline istumine on paljudele meist nuhtluseks ja meie kehadele see ei meeldi. \u00dcks hiljutine uuring p\u00fc\u00fcdis kindlaks teha, kas pikaajaliste istumisperioodide katkestamine aitab kaitsta meie lihaseid ja tervist.<\/p>\n<p>\u201ePikad madala lihasaktiivsusega perioodid \u2013 istumine, kipslahase kandmine, voodis lamamine \u2013 on seotud lihasmassi v\u00e4henemisega, mis toimub paralleelselt meie lihaste v\u00f5imetusega ehitada uusi valke p\u00e4rast valgusisaldusega toidu s\u00f6\u00f6mist\u201c \u00fctles uuringu juhtivautor Daniel Moore. \u201eMe teame, et pikad v\u00e4hese liikuvuse perioodid piiravad keha v\u00f5imet s\u00f6\u00f6gikorra j\u00e4rel verest suhkrut filtreerida.\u201c<\/p>\n<p>Oma k\u00fcsimustele vastuse leidmiseks v\u00f5ttis uurimisr\u00fchm vaatluse alla 12 katsealust (7 meest ja 5 naist), kes k\u00f5ik tegid l\u00e4bi kolm 7,5 tunni pikkust katset. Katsealused pidid pikka aega istuma, iga 30 minuti j\u00e4rel aga tegema l\u00fchikesi jalutusk\u00e4ike ja k\u00fckke.<\/p>\n<p><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2023\/02\/sitting-profimedia-0182850461-CVR.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-625\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2023\/02\/sitting-profimedia-0182850461-CVR.webp\" alt=\"\" width=\"900\" height=\"600\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2023\/02\/sitting-profimedia-0182850461-CVR.webp 900w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2023\/02\/sitting-profimedia-0182850461-CVR-300x200.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2023\/02\/sitting-profimedia-0182850461-CVR-768x512.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2023\/02\/sitting-profimedia-0182850461-CVR-272x182.webp 272w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/a><em>Kas l\u00fchikesed tegevusega sisustatud pausid suudavad v\u00f5idelda pikaajalise istumisega? \u00a9 Profimedia<\/em><\/p>\n<p><strong>T\u00f5uske 15 korda toolilt p\u00fcsti<\/strong><\/p>\n<p>Uuringus leiti, et l\u00fchikesed kehaliste harjutuste \u201eampsud\u201c m\u00f5jusid positiivselt sellele, kuidas keha suhkrut \u00fcmber t\u00f6\u00f6tleb.<\/p>\n<p>\u201ePikaajalise paigaloleku katkestamine l\u00fchikeste \u201etegevusampsudega\u201c nagu kaheminutilise m\u00f5\u00f5duka intensiivsusega k\u00e4imisega v\u00f5i 15 korda toolilt p\u00fcsti t\u00f5usmisega (sisuliselt k\u00fckkidega) v\u00f5ib parandada meie keha v\u00f5imet suhkrutega toime tulla,\u201c \u00fctles Moore.<\/p>\n<p>Samamoodi n\u00e4itas uuring, et isegi l\u00fchikesed tegevused, mis katkestavad pikki istumisperioode, v\u00f5imaldavad kehal kasutada lihasvalkude ehitamiseks rohkem toidust p\u00e4rit aminohappeid.<\/p>\n<p>\u201eMeie tulemused n\u00e4itavad, kui oluline on pikkade paigaloleku perioodide katkestamine l\u00fchikeste kehalise tegevuse \u201eampsudega\u201c. Meie arvates r\u00f5hutavad tulemused sedagi, et p\u00e4rast s\u00f6\u00f6ki enese liigutamine v\u00f5ib meie toitumist parandada ning v\u00f5imaldab rohkem v\u00e4iksematest toidukogustest ja madalama kvaliteedit\u00fc\u00fcbiga proteiinidest p\u00e4rit aminohappeid t\u00f5husamalt kasutada,\u201c kommenteeris Moore.<\/p>\n<p><strong>\u201eTegevusampsud\u201c aitavad ka s\u00fcdamehaiguste vastu<\/strong><\/p>\n<p>Teise hiljutise uuringu kohaselt v\u00f5ivad l\u00fchikesed kehalise aktiivsuse sessioonid muidki h\u00fcvesid pakkuda. Uurijad j\u00f5udsid j\u00e4reldusele, et k\u00f5igest kolm-neli \u00fcheminutilist intensiivse kehalise tegevuse seanssi igap\u00e4evase kontorit\u00f6\u00f6 vahel on seotud s\u00fcdame- ja veresoonkonna haigustest p\u00f5hjustatud enneaegse surma ohu suure langusega.<\/p>\n<p>Kui teie kontoris pole moodsaid trena\u017e\u00f6\u00f6re, mille selga keset t\u00f6\u00f6p\u00e4eva h\u00fcpata, peate ilmselt piirduma k\u00fckkidega. Ent ikkagi on see proovimist v\u00e4\u00e4rt, kui aitab hoida teie lihaseid ja s\u00fcdant!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kas tervise parandamiseks on vaja kulutada harjutuste tegemisele palju aega ? Uus uuring leidis, et isegi l\u00fchikest aega kestvad kehalised [&hellip;]<\/p>\n","protected":false},"author":143,"featured_media":623,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[],"global-categories":[22],"class_list":["post-622","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Need \u201etegevusampsud\u201c aitavad lihaseid hoida - \u0160koda We Love Cycling - Estonia<\/title>\n<meta name=\"description\" content=\"Kas tervise parandamiseks on vaja kulutada harjutuste tegemisele palju aega ? 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