{"id":1809,"date":"2019-10-07T17:58:36","date_gmt":"2019-10-07T16:58:36","guid":{"rendered":"https:\/\/www.healthy-heart.org\/antrenamentul-fizic\/"},"modified":"2019-10-22T11:56:53","modified_gmt":"2019-10-22T10:56:53","slug":"antrenamentul-fizic","status":"publish","type":"page","link":"https:\/\/www.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/antrenamentul-fizic\/","title":{"rendered":"Antrenamentul fizic"},"content":{"rendered":"

\"\"<\/p>\n

C\u00e2t de mult\u0103 activitate fizic\u0103 trebuie s\u0103 fac?<\/h3>\n

Persoanele care sufer\u0103 de boli de inim\u0103 trebuie s\u0103 fac\u0103 exerci\u021bii aerobe de intensitate moderat\u0103, cel pu\u021bin 30 de minute pe zi. Exerci\u021biile aerobe, cum ar fi mersul pe jos, joggingul, ciclismul, v\u00e2slitul, \u00eenotul \u0219i schiul fond, v\u0103 vor cre\u0219te rezisten\u021ba. Tipul de exerci\u021bii este mai pu\u021bin important dec\u00e2t cantitatea acestora. Cu c\u00e2t v\u0103 antrena\u021bi mai des \u0219i cu c\u00e2t sesiunea dureaz\u0103 mai mult, cu at\u00e2t va fi mai mare impactul asupra s\u0103n\u0103t\u0103\u021bii \u0219i speran\u021bei de via\u021b\u0103 (Citi\u021bi mai multe despre stilul de via\u021b\u0103 sedentar<\/a> \u0219i ce pute\u021bi face pentru a lua m\u0103suri)<\/a>.<\/p>\n

De unde \u0219tiu c\u0103 fac exerci\u021bii la intensitate moderat\u0103?<\/h3>\n

Exist\u0103 dou\u0103 metode:<\/p>\n

    \n
  1. Monitoriza\u021bi-v\u0103 ritmul cardiac cu ajutorul unui smartwatch, un dispozitiv de monitorizare a condi\u021biei fizice sau o curea pentru piept. Intensitate moderat\u0103 \u00eenseamn\u0103 antrenament la 64% p\u00e2n\u0103 la 76% din ritmul cardiac maxim. Frecven\u021ba cardiac\u0103 maxim\u0103 este estimat\u0103 sc\u0103z\u00e2nd v\u00e2rsta dvs. din 220, cu excep\u021bia cazului \u00een care lua\u021bi medicamente (cum sunt beta-blocantele) care modific\u0103 frecven\u021ba cardiac\u0103.<\/li>\n
  2. Testul de vorbire este cea mai u\u0219oar\u0103 metod\u0103. Cre\u0219te\u021bi treptat viteza sau greutatea p\u00e2n\u0103 c\u00e2nd vorbirea devine prea dificil\u0103 (adic\u0103 uneori trebuie s\u0103 trage\u021bi aer \u00een piept pentru a putea vorbi confortabil). Reduce\u021bi u\u0219or viteza sau greutatea, astfel \u00eenc\u00e2t s\u0103 pute\u021bi vorbi \u00een timpul antrenamentului. Aceasta este o intensitate moderat\u0103.<\/li>\n<\/ol>\n

    Exerci\u021biile de rezisten\u021b\u0103 trebuie efectuate cel pu\u021bin de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103 pentru a \u00eembun\u0103t\u0103\u021bi for\u021ba \u0219i masa muscular\u0103, ambele contribuind la optimizarea s\u0103n\u0103t\u0103\u021bii pe termen lung. Pentru fiecare grup muscular mare, efectua\u021bi 3 seturi de 8 p\u00e2n\u0103 la 12 repeti\u021bii cu o recuperare de 1 p\u00e2n\u0103 la 2 minute \u00eentre ele. Greutatea trebuie s\u0103 fie suficient de mare pentru ca ultima repeti\u021bie s\u0103 poat\u0103 fi executat\u0103 \u00een mod corespunz\u0103tor \u0219i o alt\u0103 repeti\u021bie s\u0103 fie imposibil\u0103.<\/p>\n

    Pe l\u00e2ng\u0103 atingerea obiectivelor s\u0103pt\u0103m\u00e2nale pentru exerci\u021biile aerobe \u0219i de rezisten\u021b\u0103, r\u0103m\u00e2ne\u021bi activ \u00een via\u021ba de zi cu zi \u0219i reduce\u021bi la minimum timpul de stat a\u0219ezat. Exist\u0103 dovezi conving\u0103toare c\u0103 statul a\u0219ezat \u00een exces cre\u0219te riscul de deces prematur. Purta\u021bi un pedometru la nivelul \u0219oldului pentru a evalua c\u00e2t de mult v\u0103 deplasa\u021bi \u00een timpul zilei. Stabili\u021bi-v\u0103 o \u021bint\u0103 pentru fiecare zi.<\/p>\n","protected":false},"excerpt":{"rendered":"

    C\u00e2t de mult\u0103 activitate fizic\u0103 trebuie s\u0103 fac? Persoanele care sufer\u0103 de boli de inim\u0103 trebuie s\u0103 fac\u0103 exerci\u021bii aerobe de intensitate moderat\u0103, cel pu\u021bin 30 de minute pe zi. Exerci\u021biile aerobe, cum ar fi mersul pe jos, joggingul, ciclismul, v\u00e2slitul, \u00eenotul \u0219i schiul fond, v\u0103 vor cre\u0219te rezisten\u021ba. Tipul de exerci\u021bii este mai pu\u021bin […]<\/p>\n","protected":false},"author":1,"featured_media":481,"parent":1864,"menu_order":3,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"categories":[62],"tags":[],"class_list":["post-1809","page","type-page","status-publish","has-post-thumbnail","hentry","category-viata-cu-o-boala-de-inima"],"acf":[],"yoast_head":"\nAntrenamentul fizic - Healthy-Heart.org<\/title>\n<meta name=\"description\" content=\"Antrenamentul fizic contribuie la recuperarea mai rapid\u0103 dup\u0103 boli cardiovasculare \u0219i previne apari\u021bia de noi probleme cardiace.\" \/>\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.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/antrenamentul-fizic\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Antrenamentul fizic - Healthy-Heart.org\" \/>\n<meta property=\"og:description\" content=\"Antrenamentul fizic contribuie la recuperarea mai rapid\u0103 dup\u0103 boli cardiovasculare \u0219i previne apari\u021bia de noi probleme cardiace.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/antrenamentul-fizic\/\" \/>\n<meta property=\"og:site_name\" content=\"Healthy-Heart.org\" \/>\n<meta property=\"article:modified_time\" content=\"2019-10-22T10:56:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-652842710-1024x683.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"683\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/antrenamentul-fizic\/\",\"url\":\"https:\/\/www.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/antrenamentul-fizic\/\",\"name\":\"Antrenamentul fizic - Healthy-Heart.org\",\"isPartOf\":{\"@id\":\"https:\/\/www.healthy-heart.org\/es\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/antrenamentul-fizic\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/antrenamentul-fizic\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-652842710.jpg\",\"datePublished\":\"2019-10-07T16:58:36+00:00\",\"dateModified\":\"2019-10-22T10:56:53+00:00\",\"description\":\"Antrenamentul fizic contribuie la recuperarea mai rapid\u0103 dup\u0103 boli cardiovasculare \u0219i previne apari\u021bia de noi probleme cardiace.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/antrenamentul-fizic\/#breadcrumb\"},\"inLanguage\":\"ro-RO\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/antrenamentul-fizic\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ro-RO\",\"@id\":\"https:\/\/www.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/antrenamentul-fizic\/#primaryimage\",\"url\":\"https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-652842710.jpg\",\"contentUrl\":\"https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-652842710.jpg\",\"width\":5760,\"height\":3840,\"caption\":\"Two multi-ethnic senior men exercising in the park. The African-American man is wearing earbuds, listening to music through the mobile phone on his armband. they are smiling at the camera.\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/antrenamentul-fizic\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.healthy-heart.org\/ro\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Via\u021ba cu o boal\u0103 de inim\u0103\",\"item\":\"https:\/\/www.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Antrenamentul fizic\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.healthy-heart.org\/es\/#website\",\"url\":\"https:\/\/www.healthy-heart.org\/es\/\",\"name\":\"Healthy-Heart.org\",\"description\":\"Practical advice for patients and family care givers on the prevention of cardiovascular disease\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.healthy-heart.org\/es\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ro-RO\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Antrenamentul fizic - Healthy-Heart.org","description":"Antrenamentul fizic contribuie la recuperarea mai rapid\u0103 dup\u0103 boli cardiovasculare \u0219i previne apari\u021bia de noi probleme cardiace.","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:\/\/www.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/antrenamentul-fizic\/","og_locale":"ro_RO","og_type":"article","og_title":"Antrenamentul fizic - Healthy-Heart.org","og_description":"Antrenamentul fizic contribuie la recuperarea mai rapid\u0103 dup\u0103 boli cardiovasculare \u0219i previne apari\u021bia de noi probleme cardiace.","og_url":"https:\/\/www.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/antrenamentul-fizic\/","og_site_name":"Healthy-Heart.org","article_modified_time":"2019-10-22T10:56:53+00:00","og_image":[{"width":1024,"height":683,"url":"https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-652842710-1024x683.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_misc":{"Timp estimat pentru citire":"2 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/antrenamentul-fizic\/","url":"https:\/\/www.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/antrenamentul-fizic\/","name":"Antrenamentul fizic - Healthy-Heart.org","isPartOf":{"@id":"https:\/\/www.healthy-heart.org\/es\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/antrenamentul-fizic\/#primaryimage"},"image":{"@id":"https:\/\/www.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/antrenamentul-fizic\/#primaryimage"},"thumbnailUrl":"https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-652842710.jpg","datePublished":"2019-10-07T16:58:36+00:00","dateModified":"2019-10-22T10:56:53+00:00","description":"Antrenamentul fizic contribuie la recuperarea mai rapid\u0103 dup\u0103 boli cardiovasculare \u0219i previne apari\u021bia de noi probleme cardiace.","breadcrumb":{"@id":"https:\/\/www.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/antrenamentul-fizic\/#breadcrumb"},"inLanguage":"ro-RO","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/antrenamentul-fizic\/"]}]},{"@type":"ImageObject","inLanguage":"ro-RO","@id":"https:\/\/www.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/antrenamentul-fizic\/#primaryimage","url":"https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-652842710.jpg","contentUrl":"https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-652842710.jpg","width":5760,"height":3840,"caption":"Two multi-ethnic senior men exercising in the park. The African-American man is wearing earbuds, listening to music through the mobile phone on his armband. they are smiling at the camera."},{"@type":"BreadcrumbList","@id":"https:\/\/www.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/antrenamentul-fizic\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.healthy-heart.org\/ro\/"},{"@type":"ListItem","position":2,"name":"Via\u021ba cu o boal\u0103 de inim\u0103","item":"https:\/\/www.healthy-heart.org\/ro\/viata-cu-o-boala-de-inima\/"},{"@type":"ListItem","position":3,"name":"Antrenamentul fizic"}]},{"@type":"WebSite","@id":"https:\/\/www.healthy-heart.org\/es\/#website","url":"https:\/\/www.healthy-heart.org\/es\/","name":"Healthy-Heart.org","description":"Practical advice for patients and family care givers on the prevention of cardiovascular disease","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.healthy-heart.org\/es\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ro-RO"}]}},"_links":{"self":[{"href":"https:\/\/www.healthy-heart.org\/ro\/wp-json\/wp\/v2\/pages\/1809","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthy-heart.org\/ro\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.healthy-heart.org\/ro\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthy-heart.org\/ro\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthy-heart.org\/ro\/wp-json\/wp\/v2\/comments?post=1809"}],"version-history":[{"count":1,"href":"https:\/\/www.healthy-heart.org\/ro\/wp-json\/wp\/v2\/pages\/1809\/revisions"}],"predecessor-version":[{"id":3436,"href":"https:\/\/www.healthy-heart.org\/ro\/wp-json\/wp\/v2\/pages\/1809\/revisions\/3436"}],"up":[{"embeddable":true,"href":"https:\/\/www.healthy-heart.org\/ro\/wp-json\/wp\/v2\/pages\/1864"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healthy-heart.org\/ro\/wp-json\/wp\/v2\/media\/481"}],"wp:attachment":[{"href":"https:\/\/www.healthy-heart.org\/ro\/wp-json\/wp\/v2\/media?parent=1809"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthy-heart.org\/ro\/wp-json\/wp\/v2\/categories?post=1809"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthy-heart.org\/ro\/wp-json\/wp\/v2\/tags?post=1809"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}