{"id":26140,"date":"2025-01-08T14:13:06","date_gmt":"2025-01-08T12:13:06","guid":{"rendered":"https:\/\/www.myfitness.lv\/speka-trenini-grutniecibas-laika\/"},"modified":"2025-01-08T14:13:06","modified_gmt":"2025-01-08T12:13:06","slug":"speka-trenini-grutniecibas-laika","status":"publish","type":"post","link":"https:\/\/www.myfitness.lv\/en\/speka-trenini-grutniecibas-laika\/","title":{"rendered":"Sp\u0113ka treni\u0146i gr\u016btniec\u012bbas laik\u0101"},"content":{"rendered":"<h3><strong>Lai gan liel\u0101koties topo\u0161\u0101s m\u0101mi\u0146as zina, ka gr\u016btniec\u012bbas laik\u0101 ir svar\u012bgi nodarboties ar fizisk\u0101m aktivit\u0101t\u0113m, non\u0101kot sporta z\u0101l\u0113 nereti uzrodas bailes un nezi\u0146a. Negribas kaut ko izdar\u012bt nepareizi un rezult\u0101t\u0101 topo\u0161\u0101 m\u0101mi\u0146a nedara neko. <\/strong><\/h3>\n<p>Ta\u010du t\u0101 tam nevajadz\u0113tu b\u016bt. Sporta z\u0101le ir vieta, kur ar\u012b gr\u016btniec\u0113m justies dro\u0161i un m\u0101c\u012bties, t\u0101d\u0113\u013c MyFitness podk\u0101sta BEZ SVARIEM epizod\u0113 par <strong>sp\u0113ka treni\u0146iem gr\u016btniec\u012bbas laik\u0101<\/strong> sarun\u0101jas priv\u0101tais treneris K\u0101rlis Matis\u0101ns un pav\u0101rgr\u0101matas autore, vesel\u012bga dz\u012bvesveida v\u0113stnese un topo\u0161\u0101 vesel\u012bbas sporta speci\u0101liste Elizabete Valujeva.<\/p>\n<p>S\u0101kot dom\u0101t par b\u0113rni\u0146u vairums p\u0101ru izv\u0113rt\u0113 savus paradumus un cen\u0161as ikdien\u0101 ieviest vesel\u012bg\u0101kas izv\u0113les. Nereti gaid\u0101mais b\u0113rni\u0146\u0161 ir liel\u0101k\u0101 motiv\u0101cija vesel\u012bga dz\u012bvesveida piekop\u0161anai. T\u0101 bija ar\u012b Elizabetes Valujevas \u0123imen\u0113. Vi\u0146a atkl\u0101ti dal\u0101s sav\u0101 pieredz\u0113 un atz\u012bst, ka pirms gr\u016btniec\u012bbas vi\u0146ai bija slikta pa\u0161saj\u016bta un liekais svars, ko izrais\u012bja izvair\u012b\u0161an\u0101s no fizisk\u0101m aktivit\u0101t\u0113m un \u0113\u0161anas trauc\u0113jumi. K\u0101d\u0101 br\u012bd\u012b vi\u0146a saprata \u2013 ja v\u0113las b\u0113rni\u0146u, tad j\u0101s\u0101k dz\u012bvot lab\u0101k, vesel\u012bg\u0101k. Vi\u0146a s\u0101ka ar fizioterapiju, jo s\u0113do\u0161ais ofisa darbs bija izrais\u012bjis muguras s\u0101pes. Elizabete iem\u012bl\u0113ja kust\u012bbu, piev\u0113rs\u0101s treni\u0146iem, kam sekoja ar\u012b <strong>\u0113\u0161anas paradumu mai\u0146a<\/strong>. Kad s\u0101k\u0101s gr\u016btniec\u012bba, vi\u0146a jau jut\u0101s pavisam labi. \u0160obr\u012bd Elizabete gaida otro b\u0113rni\u0146u un dodas uz sp\u0113ka treni\u0146iem.<\/p>\n<p>K\u0101rlis Matis\u0101ns sarun\u0101 uzsver, cik svar\u012bga ir ne tikai pa\u0161u vec\u0101ku vesel\u012bba, bet ar\u012b piem\u0113rs, ko vec\u0101ki sniedz b\u0113rniem. <strong>Vec\u0101kiem ir j\u0101b\u016bt akt\u012bviem<\/strong>. T\u0101 ir v\u0113l viena lieliska motiv\u0101cija \u2013 uztur\u0113t sevi t\u0101d\u0101 fizisk\u0101 st\u0101vokl\u012b, lai tur\u0113tos l\u012bdzi b\u0113rnu aktivit\u0101tes l\u012bmenim. Turkl\u0101t fiziskas aktivit\u0101tes n\u0101k par labu ment\u0101lajai vesel\u012bbai, par ko \u012bpa\u0161i j\u0101r\u016bp\u0113jas jaunajiem vec\u0101kiem. Vi\u0146iem iek\u0161\u0113jais l\u012bdzsvars ir \u013coti svar\u012bgs, jo b\u0113rniem j\u0101j\u016bt miers un dro\u0161\u012bba. Regul\u0101ras kust\u012bbas iev\u0113rojami nov\u0113r\u0161 ar\u012b p\u0113cdzemd\u012bbu depresijas risku.<\/p>\n<p>Topo\u0161\u0101s m\u0101mi\u0146as bie\u017ei saskaras ar bail\u0113m un nezi\u0146u par to, k\u0101das aktivit\u0101tes lab\u0101k veikt gr\u016btniec\u012bbas laik\u0101. Lai gan Elizabetei Valujevai bija trenere, kas st\u0101st\u012bja un izgl\u012btoja, nelielas bailes t\u0101pat saglab\u0101j\u0101s. Un tom\u0113r vi\u0146a iedro\u0161ina topo\u0161\u0101s m\u0101mi\u0146as padom\u0101t par to, ko vi\u0146\u0101m noz\u012bm\u0113 gr\u016btniec\u012bba \u2013 tas ir laiks, kad atrasties d\u012bv\u0101n\u0101 un \u0113st, vai dr\u012bz\u0101k laiks, kur\u0101 s\u0101kt <strong>apzin\u012bg\u0101k dom\u0101t par vesel\u012bbu<\/strong>. Elizabete izv\u0113l\u0113j\u0101s otro scen\u0101riju un pieredz\u0113ja, ka p\u0113c katra treni\u0146a jut\u0101s arvien lab\u0101k. Otraj\u0101 gr\u016btniec\u012bb\u0101 vi\u0146a jau lab\u0101k paz\u012bst savu \u0137ermeni un bai\u013cu ir maz\u0101k. K\u0101rlis Matis\u0101ns piebilst, ka tikai 15% no topo\u0161aj\u0101m m\u0101mi\u0146\u0101m sasniedz rekomend\u0113to aktivit\u0101\u0161u skaitu \u2013 ned\u0113\u013c\u0101 divi vid\u0113jas intensit\u0101tes treni\u0146i pa 150 min\u016bt\u0113m. Tas ir v\u0113l viens apliecin\u0101jums un pamudin\u0101jums tam, ka ar\u012b gr\u016btniec\u012bbas laik\u0101 sieviet\u0113m j\u0101b\u016bt akt\u012bv\u0101m.<\/p>\n<p>Svar\u012bgs ieteikums, ar ko dal\u0101s treneris K\u0101rlis Matis\u0101ns, ir <strong>tren\u0113ties gr\u016btniec\u012bbas period\u0101<\/strong> t\u0101pat k\u0101 pirms gr\u016btniec\u012bbas. B\u016bs dro\u0161\u0101k, ja treni\u0146u veids un intensit\u0101te b\u016bs l\u012bdz\u012bgi tai, kas bija pirms gr\u016btniec\u012bbas. Protams, tos ar laiku b\u016bs nepiecie\u0161ams modific\u0113t un samazin\u0101t slodzi. Nav vienas treni\u0146u formulas, vislab\u0101k ir kop\u0101 ar treneri non\u0101kt pie vingrin\u0101jumiem, kas ir \u0113rti un dro\u0161i veicami gr\u016btniec\u012bbas laik\u0101. Vienm\u0113r par labu n\u0101k ar\u012b treni\u0146u daudzveid\u012bba. Piem\u0113ram, Elizabete Valujeva papildus sp\u0113ka treni\u0146iem dodas ar\u012b uz baseinu. Vi\u0146a cen\u0161as iek\u013caut programm\u0101 ar\u012b stiep\u0161an\u0101s elementus un \u012bpa\u0161u uzman\u012bbu piev\u0113rst iegur\u0146a, muguras un v\u0113dera preses stiprin\u0101\u0161anai.<\/p>\n<p>\u012apa\u0161i aktu\u0101ls sports k\u013c\u016bst p\u0113cdzemd\u012bbu period\u0101, jo sieviet\u0113m gribas iesp\u0113jami \u0101tri atgriezties iepriek\u0161\u0113j\u0101 form\u0101. Tom\u0113r gan treneris K\u0101rlis Matis\u0101ns, gan Elizabete Valujeva iesaka ieklaus\u012bties sav\u0101 \u0137ermen\u012b un saprast, kur\u0161 ir <strong>\u012bstais br\u012bdis, lai ats\u0101ktu treni\u0146us<\/strong>. T\u0101 k\u0101 kr\u016bts baro\u0161anas posm\u0101 \u0137ermenim ir papildus slodze un maz\u0101k miega, treni\u0146i var rad\u012bt papildus stresu. Par \u0137erme\u0146a nostiprin\u0101\u0161anu var dom\u0101 tad, kad pirmais p\u0113cdzemd\u012bbu posms ir p\u0101rdz\u012bvots.<\/p>\n<p>No fizisk\u0101m aktivit\u0101t\u0113m ne pirms gr\u016btniec\u012bbas, ne gaid\u012bbu laik\u0101, ne ar\u012b p\u0113cdzemd\u012bbu period\u0101 nav j\u0101baid\u0101s. Galvenais ir <strong>konsult\u0113ties ar zino\u0161iem speci\u0101listiem un treneriem<\/strong>, kas ieteiks konkr\u0113tajam dz\u012bves posmam piem\u0113rot\u0101k\u0101s nodarbes. MyFitness sporta klubos gr\u016btnieces var str\u0101d\u0101t gan individu\u0101li ar treneri, gan gaid\u012bbu laik\u0101 turpin\u0101t apmekl\u0113t ar\u012b grupu treni\u0146us, jo MyFitness \u012bpa\u0161i topo\u0161aj\u0101m m\u0101mi\u0146\u0101m pied\u0101v\u0101 Mother to Be nodarb\u012bbas.<\/p>\n<p>Klausies un skaties podk\u0101sta BEZ SVARIEM epizodi \u201cVai testosterons var b\u016bt par daudz?\u201d MyFitness\u00a0<a href=\"https:\/\/youtu.be\/EDWCDaoFIYQ\" target=\"_blank\" rel=\"noopener\">Youtube<\/a>\u00a0un\u00a0<a href=\"https:\/\/creators.spotify.com\/pod\/show\/myfitnesslatvia\/episodes\/Spka-trenii-grtniecbas-laik--Viesis---Elizabete-Valujeva--podksts-BEZ-SVARIEM-e2rigfn\" target=\"_blank\" rel=\"noopener\">Spotify<\/a>\u00a0kan\u0101l\u0101.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lai gan liel\u0101koties topo\u0161\u0101s m\u0101mi\u0146as zina, ka gr\u016btniec\u012bbas laik\u0101 ir svar\u012bgi nodarboties ar fizisk\u0101m aktivit\u0101t\u0113m, non\u0101kot sporta z\u0101l\u0113 nereti uzrodas bailes un nezi\u0146a. Negribas kaut ko izdar\u012bt nepareizi un rezult\u0101t\u0101 topo\u0161\u0101 m\u0101mi\u0146a nedara neko. Ta\u010du t\u0101 tam nevajadz\u0113tu b\u016bt. Sporta z\u0101le ir vieta, kur ar\u012b gr\u016btniec\u0113m justies dro\u0161i un m\u0101c\u012bties, t\u0101d\u0113\u013c MyFitness podk\u0101sta BEZ SVARIEM [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"class_list":["post-26140","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sp\u0113ka treni\u0146i gr\u016btniec\u012bbas laik\u0101 - MyFitness sports club<\/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:\/\/www.myfitness.lv\/en\/speka-trenini-grutniecibas-laika\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sp\u0113ka treni\u0146i gr\u016btniec\u012bbas laik\u0101 - MyFitness sports club\" \/>\n<meta property=\"og:description\" content=\"Lai gan liel\u0101koties topo\u0161\u0101s m\u0101mi\u0146as zina, ka gr\u016btniec\u012bbas laik\u0101 ir svar\u012bgi nodarboties ar fizisk\u0101m aktivit\u0101t\u0113m, non\u0101kot sporta z\u0101l\u0113 nereti uzrodas bailes un nezi\u0146a. Negribas kaut ko izdar\u012bt nepareizi un rezult\u0101t\u0101 topo\u0161\u0101 m\u0101mi\u0146a nedara neko. Ta\u010du t\u0101 tam nevajadz\u0113tu b\u016bt. Sporta z\u0101le ir vieta, kur ar\u012b gr\u016btniec\u0113m justies dro\u0161i un m\u0101c\u012bties, t\u0101d\u0113\u013c MyFitness podk\u0101sta BEZ SVARIEM [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.myfitness.lv\/en\/speka-trenini-grutniecibas-laika\/\" \/>\n<meta property=\"og:site_name\" content=\"MyFitness sports club\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/MyFitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-01-08T12:13:06+00:00\" \/>\n<meta name=\"author\" content=\"MyFitness\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"MyFitness\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.myfitness.lv\\\/en\\\/speka-trenini-grutniecibas-laika\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.myfitness.lv\\\/en\\\/speka-trenini-grutniecibas-laika\\\/\"},\"author\":{\"name\":\"MyFitness\",\"@id\":\"https:\\\/\\\/www.myfitness.ee\\\/#\\\/schema\\\/person\\\/9908c7618032933024f543b95fa67654\"},\"headline\":\"Sp\u0113ka treni\u0146i gr\u016btniec\u012bbas laik\u0101\",\"datePublished\":\"2025-01-08T12:13:06+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.myfitness.lv\\\/en\\\/speka-trenini-grutniecibas-laika\\\/\"},\"wordCount\":968,\"publisher\":{\"@id\":\"https:\\\/\\\/www.myfitness.ee\\\/#organization\"},\"articleSection\":[\"Blog\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.myfitness.lv\\\/en\\\/speka-trenini-grutniecibas-laika\\\/\",\"url\":\"https:\\\/\\\/www.myfitness.lv\\\/en\\\/speka-trenini-grutniecibas-laika\\\/\",\"name\":\"Sp\u0113ka treni\u0146i gr\u016btniec\u012bbas laik\u0101 - 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Negribas kaut ko izdar\u012bt nepareizi un rezult\u0101t\u0101 topo\u0161\u0101 m\u0101mi\u0146a nedara neko. Ta\u010du t\u0101 tam nevajadz\u0113tu b\u016bt. Sporta z\u0101le ir vieta, kur ar\u012b gr\u016btniec\u0113m justies dro\u0161i un m\u0101c\u012bties, t\u0101d\u0113\u013c MyFitness podk\u0101sta BEZ SVARIEM [&hellip;]","og_url":"https:\/\/www.myfitness.lv\/en\/speka-trenini-grutniecibas-laika\/","og_site_name":"MyFitness sports club","article_publisher":"https:\/\/www.facebook.com\/MyFitness\/","article_published_time":"2025-01-08T12:13:06+00:00","author":"MyFitness","twitter_card":"summary_large_image","twitter_misc":{"Written by":"MyFitness","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.myfitness.lv\/en\/speka-trenini-grutniecibas-laika\/#article","isPartOf":{"@id":"https:\/\/www.myfitness.lv\/en\/speka-trenini-grutniecibas-laika\/"},"author":{"name":"MyFitness","@id":"https:\/\/www.myfitness.ee\/#\/schema\/person\/9908c7618032933024f543b95fa67654"},"headline":"Sp\u0113ka treni\u0146i gr\u016btniec\u012bbas laik\u0101","datePublished":"2025-01-08T12:13:06+00:00","mainEntityOfPage":{"@id":"https:\/\/www.myfitness.lv\/en\/speka-trenini-grutniecibas-laika\/"},"wordCount":968,"publisher":{"@id":"https:\/\/www.myfitness.ee\/#organization"},"articleSection":["Blog"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/www.myfitness.lv\/en\/speka-trenini-grutniecibas-laika\/","url":"https:\/\/www.myfitness.lv\/en\/speka-trenini-grutniecibas-laika\/","name":"Sp\u0113ka treni\u0146i gr\u016btniec\u012bbas laik\u0101 - MyFitness sports club","isPartOf":{"@id":"https:\/\/www.myfitness.ee\/#website"},"datePublished":"2025-01-08T12:13:06+00:00","breadcrumb":{"@id":"https:\/\/www.myfitness.lv\/en\/speka-trenini-grutniecibas-laika\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.myfitness.lv\/en\/speka-trenini-grutniecibas-laika\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.myfitness.lv\/en\/speka-trenini-grutniecibas-laika\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.myfitness.lv\/en\/"},{"@type":"ListItem","position":2,"name":"Sp\u0113ka treni\u0146i gr\u016btniec\u012bbas laik\u0101"}]},{"@type":"WebSite","@id":"https:\/\/www.myfitness.ee\/#website","url":"https:\/\/www.myfitness.ee\/","name":"MyFitness sports club","description":"Ieguld\u012bjums vesel\u012bb\u0101","publisher":{"@id":"https:\/\/www.myfitness.ee\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.myfitness.ee\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.myfitness.ee\/#organization","name":"MyFitness spordiklubi","url":"https:\/\/www.myfitness.ee\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.myfitness.ee\/#\/schema\/logo\/image\/","url":"https:\/\/www.myfitness.lv\/wp-content\/uploads\/2024\/09\/logo-myfitness-white.svg","contentUrl":"https:\/\/www.myfitness.lv\/wp-content\/uploads\/2024\/09\/logo-myfitness-white.svg","width":172,"height":49,"caption":"MyFitness spordiklubi"},"image":{"@id":"https:\/\/www.myfitness.ee\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/MyFitness\/","https:\/\/www.instagram.com\/myfitnesseesti\/","https:\/\/ee.linkedin.com\/company\/myfitness-group"]},{"@type":"Person","@id":"https:\/\/www.myfitness.ee\/#\/schema\/person\/9908c7618032933024f543b95fa67654","name":"MyFitness"}]}},"_links":{"self":[{"href":"https:\/\/www.myfitness.lv\/en\/wp-json\/wp\/v2\/posts\/26140","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.myfitness.lv\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.myfitness.lv\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.myfitness.lv\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.myfitness.lv\/en\/wp-json\/wp\/v2\/comments?post=26140"}],"version-history":[{"count":0,"href":"https:\/\/www.myfitness.lv\/en\/wp-json\/wp\/v2\/posts\/26140\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.myfitness.lv\/en\/wp-json\/wp\/v2\/media?parent=26140"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.myfitness.lv\/en\/wp-json\/wp\/v2\/categories?post=26140"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.myfitness.lv\/en\/wp-json\/wp\/v2\/tags?post=26140"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}