{"id":6312,"date":"2022-02-18T01:18:08","date_gmt":"2022-02-18T00:18:08","guid":{"rendered":"https:\/\/blogak.goiena.eus\/sasoibide\/?p=6312"},"modified":"2022-05-27T01:48:14","modified_gmt":"2022-05-27T00:48:14","slug":"aholku-osasungarriak-etxaldebarri","status":"publish","type":"post","link":"https:\/\/blogak.goiena.eus\/sasoibide\/2022\/02\/18\/aholku-osasungarriak-etxaldebarri\/","title":{"rendered":"sasoian egoteko aholkuak + etxaldebarri"},"content":{"rendered":"\n<figure class=\"wp-block-gallery columns-3 is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\"><ul class=\"blocks-gallery-grid\"><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"570\" src=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/Teknikariaz-1024x570.jpg\" alt=\"\" data-id=\"6313\" data-link=\"https:\/\/blogak.goiena.eus\/sasoibide\/?attachment_id=6313#main\" class=\"wp-image-6313\" srcset=\"https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Teknikariaz-1024x570.jpg 1024w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Teknikariaz-300x167.jpg 300w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Teknikariaz-768x428.jpg 768w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Teknikariaz-1536x855.jpg 1536w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Teknikariaz-2048x1141.jpg 2048w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Teknikariaz-1366x761.jpg 1366w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Teknikariaz-1920x1069.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"530\" src=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/ariketak-3-1024x530.jpg\" alt=\"\" data-id=\"6316\" data-link=\"https:\/\/blogak.goiena.eus\/sasoibide\/?attachment_id=6316#main\" class=\"wp-image-6316\" srcset=\"https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/ariketak-3-1024x530.jpg 1024w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/ariketak-3-300x155.jpg 300w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/ariketak-3-768x398.jpg 768w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/ariketak-3-1536x795.jpg 1536w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/ariketak-3-2048x1060.jpg 2048w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/ariketak-3-1366x707.jpg 1366w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/ariketak-3-1920x994.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"575\" src=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/ariketak-1024x575.jpg\" alt=\"\" data-id=\"6317\" data-link=\"https:\/\/blogak.goiena.eus\/sasoibide\/?attachment_id=6317#main\" class=\"wp-image-6317\" srcset=\"https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/ariketak-1024x575.jpg 1024w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/ariketak-300x169.jpg 300w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/ariketak-768x432.jpg 768w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/ariketak-1536x863.jpg 1536w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/ariketak-2048x1151.jpg 2048w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/ariketak-1366x768.jpg 1366w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/ariketak-1920x1080.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"480\" src=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/Biteri-1024x480.jpg\" alt=\"\" data-id=\"6314\" data-link=\"https:\/\/blogak.goiena.eus\/sasoibide\/?attachment_id=6314#main\" class=\"wp-image-6314\" srcset=\"https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Biteri-1024x480.jpg 1024w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Biteri-300x141.jpg 300w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Biteri-768x360.jpg 768w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Biteri.jpg 1313w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"blocks-gallery-item__caption\">L.I.<\/figcaption><\/figure><\/li><\/ul><\/figure>\n\n\n\n<p> <\/p>\n\n\n\n<p> <strong>BIZITZA AKTIBO BATERAKO AHOLKUAK<\/strong> (Josu Letona, teknikaria. BAZ)<\/p>\n\n\n\n<p><strong>1.\nJARDUERA FISIKOA \u2260 ARIKETA FISIKOA<\/strong><\/p>\n\n\n\n<p><strong>Jarduera fisikoa<\/strong> gure gorputzeko muskuluek egindako edozein energia gastua da, hau da, egunerokotasunean egindako edozein energia gastu (lan egin, jaiki, ibili, instrumentu bat jo, dantza egin, etxea garbitu\u2026)<\/p>\n\n\n\n<p><strong>Ariketa fisikoa, <\/strong>aldiz, gizakiek sasoia, forma fisikoa eta osasuna hobetzeko, aldiro eta modu planifikatuan garatzen dugun jarduera fisikoa da. Honek erresistentzia, indarra, abiadura edo malgutasuna hobetzeko helburua izan behar du.<\/p>\n\n\n\n<p>Ariketa\nfisikoa besteekiko lehian eta araudi bati jarraiki egiten denean,\nhorren emaitzak kuantifikatuz,&nbsp;<a href=\"https:\/\/gizapedia.hirusta.io\/kirola-definizioa\/\"><strong>kirola<\/strong><\/a>&nbsp;dela\nesaten da.<\/p>\n\n\n\n<p><strong>2.\nBIZITZA AKTIBOA ETA BIZITZA SEDENTARIOA<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"\"><tbody><tr><td>\n\t\t\tBIZITZA AKTIBOA\n\t\t<\/td><td>\n\t\t\tBIZITZA SEDENTARIOA\n\t\t<\/td><\/tr><tr><td> Ariketa fisiko egokia. Egoera fisikoa mantendu edo hobetzen du. Bizi kalitate hobea. Sindrome metabolikoa izateko aukerak gutxitu. Bizi itxaropena luzatu. <\/td><td> Ariketa fisiko desegokia. Egoera fisikoa kaltetzen du. Bizi kalitatea kaltetzen du. Sindrome metabolikoa izateko aukerak areagotu. Bizi itxaropena murriztu. <br> <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>3.\nOINARRIZKO GAITASUN FISIKOAK: INDARRA, ERRESISTENTZIA ETA MALGUTASUNA<\/strong><\/p>\n\n\n\n<p>Horien entrenamenduaren inguruan kontuan izan beharreko hainbat gauza:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\n\tHelburuak jarri hasi\n\taurretik: mendi martxak egiteko gai izatea, nire buruarekin ongi\n\tsentitzea, argaltzea, muskulua areagotzea\u2026\n\t<\/li><li>\n\tProgramak pertsonalizatuak\n\tizan behar dira: pertsona bakoitza besteekiko desberdina da\n\t(helburuak, aurretiko esperientzia, gaixotasunak\u2026)\n\t<\/li><li>\n\tProgresio motela baina\n\tjarraia\n\t<\/li><li>\n\tMaiztasuna\n\t<\/li><li>\n\tDeskantsua eta elikadura\n<\/li><\/ul>\n\n\n\n<p><strong>3.1\nERRESISTENTZIA<\/strong><\/p>\n\n\n\n<p>Entrenamenduaren helburua bihotzaren eta biriken funtzionamendu egokia da. Ariketa aerobikoa edozein ariketa erritmiko izan daiteke, non ahalik eta muskulu talde gehien parte hartzen duten modu jarrai batean eta denbora tarte jakin batean (ibili, korrika egin, bizikletan ibili edo igeri egin).<\/p>\n\n\n\n<p>Erresistentzia urteekin batera galdu egiten da, ariketa fisikoa hori saihesteko modu egokiena izanik.<\/p>\n\n\n\n<p>Zenbait onura ditu pertsonengan:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li> Kaloriak erretzen ditu <\/li><li> Bihotz gaixotasunak izateko aukera murrizten du <\/li><li> Artikulazioen handitua murrizten du eta artritisa bezalako gaixotasunak murrizten ditu. <\/li><li> Koloneko minbizia izateko aukerak murrizten ditu <\/li><li> Odol presioa hobetzen du <\/li><li> Kolesterola murrizten du <\/li><li> Psikologikoki asko laguntzen du <\/li><\/ol>\n\n\n\n<p>Erresistentzia\nlantzeko aholkuak:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li> <strong>Asteko maiztasuna<\/strong>: Intentsitate erdi\/baxua, gutxienez astean 5 aldiz, eta intentsitate altua, astean 2-3 aldiz. <\/li><li> <strong>Iraupena<\/strong>: 30-60 minutu <\/li><li> <strong>Intentsitateak<\/strong>: Intentsitate altua pertsona aktiboentzat eta intentsitate erdi\/baxua hasi berrientzat. <\/li><li> <strong>Garrantzitsua<\/strong>: Jarri zure medikuarekin harremanetan bihotzeko gaixotasunak izanez gero (hipertentsioa, kolesterola, arritmiak\u2026). <\/li><\/ol>\n\n\n\n<p><strong>3.2.\nINDARRA<\/strong><\/p>\n\n\n\n<p>Indarra\nlantzearen onurak:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Erorketak\n\tsaihesteko modu egokia.\n\t<\/li><li>Hanketako\n\tmuskuluak lantzen baditugu, ibiltzerako orduan gutxiago nekatuko\n\tgara eta azkarrago ibiltzeko gai izango gara.\n\t<\/li><li>Egunerokotasunean\n\tegiten ditugun lanetan hobeto ibiliko gara.\n\t<\/li><li>Hezurretako\n\tdentsitatea mantentzen laguntzen du.\n\t<\/li><li>Muskuluetako\n\ttonua hobetzen du.\n<\/li><\/ol>\n\n\n\n<p>Indarra\nlantzeko aholkuak: \n<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Asteko maiztasuna<\/strong>: 2-3 egun astean <\/li><li><strong>Deskantsua<\/strong>: 48 ordu <\/li><li><strong>Iraupena<\/strong>: 1-2 serie\/ 6-8 ariketa\/ 15-20 errepikapen <\/li><li><strong>Intentsitatea<\/strong>: Erdi\/baxua (erraztasunez mugitzen diren pisuak) <\/li><\/ol>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"846\" height=\"407\" src=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/irudia-2.png\" alt=\"\" class=\"wp-image-6354\" srcset=\"https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/irudia-2.png 846w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/irudia-2-300x144.png 300w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/irudia-2-768x369.png 768w\" sizes=\"auto, (max-width: 846px) 100vw, 846px\" \/><\/figure>\n\n\n\n<p><strong>3.3.\nMALGUTASUNA<\/strong><\/p>\n\n\n\n<p>Malgutasuna\nlantzearen onurak: \n<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Gorputzeko\n\tpostura hobetzen du\n\t<\/li><li>Artikulazioen\n\tmugimendu maila areagotzen du\n\t<\/li><li>Lesioak\n\tsaihesten ditu\n\t<\/li><li>Ariketa\n\tfisikoa egin ondoren mina murrizten du\n<\/li><\/ol>\n\n\n\n<p>Malgutasuna\nlantzeko aholkuak:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Maiztasuna<\/strong>: Egunero <\/li><li><strong>Iraupena<\/strong>: 20-30 segundo ariketa bakoitzeko <\/li><\/ol>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/irudia-3.png\" alt=\"\" class=\"wp-image-6355\" width=\"543\" height=\"311\" srcset=\"https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/irudia-3.png 758w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/irudia-3-300x173.png 300w\" sizes=\"auto, (max-width: 543px) 100vw, 543px\" \/><\/figure>\n\n\n\n<p>* Gaitasun fisiko horiek lantzeko, badira hainbat aplikazio eta Josuk  horiek  aipatu ditu: INDARRA:<strong><em> Seven, Nike training club eta daily wokapp<\/em><\/strong>;   MALGUTASUNA: <strong><em>estiramientos y flexibilidad <\/em><\/strong> <\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-gallery columns-3 is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\"><ul class=\"blocks-gallery-grid\"><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"704\" src=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/Eskaileretan-1024x704.jpg\" alt=\"\" data-id=\"6321\" data-link=\"https:\/\/blogak.goiena.eus\/sasoibide\/?attachment_id=6321#main\" class=\"wp-image-6321\" srcset=\"https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Eskaileretan-1024x704.jpg 1024w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Eskaileretan-300x206.jpg 300w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Eskaileretan-768x528.jpg 768w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Eskaileretan-1536x1056.jpg 1536w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Eskaileretan-2048x1408.jpg 2048w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Eskaileretan-1117x768.jpg 1117w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Eskaileretan-1571x1080.jpg 1571w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"620\" src=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/Primulak-1024x620.jpg\" alt=\"\" data-id=\"6322\" data-link=\"https:\/\/blogak.goiena.eus\/sasoibide\/?attachment_id=6322#main\" class=\"wp-image-6322\" srcset=\"https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Primulak-1024x620.jpg 1024w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Primulak-300x182.jpg 300w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Primulak-768x465.jpg 768w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Primulak-1536x929.jpg 1536w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Primulak-2048x1239.jpg 2048w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Primulak-1269x768.jpg 1269w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Primulak-1785x1080.jpg 1785w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"blocks-gallery-item__caption\">primulak<\/figcaption><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"652\" src=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/Bego-etxaldebarri-1024x652.jpg\" alt=\"\" data-id=\"6323\" data-link=\"https:\/\/blogak.goiena.eus\/sasoibide\/?attachment_id=6323#main\" class=\"wp-image-6323\" srcset=\"https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Bego-etxaldebarri-1024x652.jpg 1024w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Bego-etxaldebarri-300x191.jpg 300w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Bego-etxaldebarri-768x489.jpg 768w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Bego-etxaldebarri-1536x977.jpg 1536w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Bego-etxaldebarri-1207x768.jpg 1207w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Bego-etxaldebarri.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"blocks-gallery-item__caption\">B.A.<\/figcaption><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"597\" src=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/Etxaldebarri-1024x597.jpg\" alt=\"\" data-id=\"6324\" data-link=\"https:\/\/blogak.goiena.eus\/sasoibide\/?attachment_id=6324#main\" class=\"wp-image-6324\" srcset=\"https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Etxaldebarri-1024x597.jpg 1024w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Etxaldebarri-300x175.jpg 300w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Etxaldebarri-768x448.jpg 768w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Etxaldebarri-1536x896.jpg 1536w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Etxaldebarri-2048x1195.jpg 2048w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Etxaldebarri-1316x768.jpg 1316w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Etxaldebarri-1851x1080.jpg 1851w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"454\" src=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/Taldea-5-1024x454.jpg\" alt=\"\" data-id=\"6325\" data-link=\"https:\/\/blogak.goiena.eus\/sasoibide\/?attachment_id=6325#main\" class=\"wp-image-6325\" srcset=\"https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Taldea-5-1024x454.jpg 1024w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Taldea-5-300x133.jpg 300w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Taldea-5-768x340.jpg 768w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Taldea-5-1366x605.jpg 1366w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Taldea-5.jpg 1532w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"blocks-gallery-item__caption\">B.A.<\/figcaption><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"744\" src=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/Idoia-taldea-1024x744.jpg\" alt=\"\" data-id=\"6326\" data-link=\"https:\/\/blogak.goiena.eus\/sasoibide\/?attachment_id=6326#main\" class=\"wp-image-6326\" srcset=\"https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Idoia-taldea-1024x744.jpg 1024w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Idoia-taldea-300x218.jpg 300w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Idoia-taldea-768x558.jpg 768w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Idoia-taldea-1058x768.jpg 1058w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Idoia-taldea.jpg 1377w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"blocks-gallery-item__caption\">I.U.<\/figcaption><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"620\" src=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/Etxaldebarri-2-1024x620.jpg\" alt=\"\" data-id=\"6327\" data-full-url=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/Etxaldebarri-2-scaled.jpg\" data-link=\"https:\/\/blogak.goiena.eus\/sasoibide\/?attachment_id=6327#main\" class=\"wp-image-6327\" srcset=\"https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Etxaldebarri-2-1024x620.jpg 1024w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Etxaldebarri-2-300x181.jpg 300w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Etxaldebarri-2-768x465.jpg 768w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Etxaldebarri-2-1536x929.jpg 1536w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Etxaldebarri-2-2048x1239.jpg 2048w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Etxaldebarri-2-1269x768.jpg 1269w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Etxaldebarri-2-1785x1080.jpg 1785w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"blocks-gallery-item__caption\">etxaldebarri<\/figcaption><\/figure><\/li><\/ul><\/figure>\n\n\n\n<figure class=\"wp-block-gallery columns-1 is-cropped wp-block-gallery-3 is-layout-flex wp-block-gallery-is-layout-flex\"><ul class=\"blocks-gallery-grid\"><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"515\" src=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/Ormaixio-1024x515.jpg\" alt=\"\" data-id=\"6328\" data-full-url=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/Ormaixio-scaled.jpg\" data-link=\"https:\/\/blogak.goiena.eus\/sasoibide\/?attachment_id=6328#main\" class=\"wp-image-6328\" srcset=\"https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Ormaixio-1024x515.jpg 1024w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Ormaixio-300x151.jpg 300w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Ormaixio-768x386.jpg 768w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Ormaixio-1536x772.jpg 1536w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Ormaixio-2048x1030.jpg 2048w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Ormaixio-1366x687.jpg 1366w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Ormaixio-1920x966.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"blocks-gallery-item__caption\">ormaixio<\/figcaption><\/figure><\/li><\/ul><\/figure>\n\n\n\n<figure class=\"wp-block-gallery columns-2 is-cropped wp-block-gallery-4 is-layout-flex wp-block-gallery-is-layout-flex\"><ul class=\"blocks-gallery-grid\"><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"547\" height=\"798\" src=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/Hirukotea-1.jpg\" alt=\"\" data-id=\"6329\" data-link=\"https:\/\/blogak.goiena.eus\/sasoibide\/?attachment_id=6329#main\" class=\"wp-image-6329\" srcset=\"https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Hirukotea-1.jpg 547w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Hirukotea-1-206x300.jpg 206w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Hirukotea-1-526x768.jpg 526w\" sizes=\"auto, (max-width: 547px) 100vw, 547px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"523\" src=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/Mosketeroak-1024x523.jpg\" alt=\"\" data-id=\"6332\" data-full-url=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/Mosketeroak-scaled.jpg\" data-link=\"https:\/\/blogak.goiena.eus\/sasoibide\/?attachment_id=6332#main\" class=\"wp-image-6332\" srcset=\"https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Mosketeroak-1024x523.jpg 1024w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Mosketeroak-300x153.jpg 300w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Mosketeroak-768x392.jpg 768w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Mosketeroak-1536x784.jpg 1536w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Mosketeroak-2048x1045.jpg 2048w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Mosketeroak-1366x697.jpg 1366w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Mosketeroak-1920x980.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"584\" src=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/Seikote-1024x584.jpg\" alt=\"\" data-id=\"6331\" data-link=\"https:\/\/blogak.goiena.eus\/sasoibide\/?attachment_id=6331#main\" class=\"wp-image-6331\" srcset=\"https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Seikote-1024x584.jpg 1024w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Seikote-300x171.jpg 300w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Seikote-768x438.jpg 768w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Seikote-1536x875.jpg 1536w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Seikote-2048x1167.jpg 2048w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Seikote-1348x768.jpg 1348w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Seikote-1895x1080.jpg 1895w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/li><\/ul><\/figure>\n\n\n\n<figure class=\"wp-block-gallery columns-1 is-cropped wp-block-gallery-5 is-layout-flex wp-block-gallery-is-layout-flex\"><ul class=\"blocks-gallery-grid\"><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"606\" src=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/Salda-1024x606.jpg\" alt=\"\" data-id=\"6333\" data-full-url=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/Salda-scaled.jpg\" data-link=\"https:\/\/blogak.goiena.eus\/sasoibide\/?attachment_id=6333#main\" class=\"wp-image-6333\" srcset=\"https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Salda-1024x606.jpg 1024w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Salda-300x177.jpg 300w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Salda-768x454.jpg 768w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Salda-1536x909.jpg 1536w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Salda-2048x1212.jpg 2048w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Salda-1298x768.jpg 1298w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/Salda-1826x1080.jpg 1826w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/li><\/ul><\/figure>\n\n\n\n<p>INFORMAZIO OSAGARRIA<\/p>\n\n\n\n<p>\n<strong>CONSEJOS PARA UNA VIDA\nACTIVA <\/strong>(Josu\nLetona, t\u00e9cnico. BAZ)<\/p>\n\n\n\n<p><strong>1.\nACTIVIDAD F\u00cdSICA <\/strong><strong>\u2260<\/strong><strong>\nEJERCICIO FISICO<\/strong><\/p>\n\n\n\n<p>La\n<strong>actividad f\u00edsica<\/strong>\nhace referencia a cualquier movimiento producido por los m\u00fasculos\nque tiene un gasto energ\u00e9tico, esto es, cualquier actividad que\nrealicemos en nuestra vida cotidiana (trabajar, levantarse, andar,\ntocar un instrumento, bailar, limpiar la casa\u2026).<\/p>\n\n\n\n<p>En\ncambio, el <strong>ejercicio f\u00edsico<\/strong>,\nes la actividad f\u00edsica planeada, estructurada, repetitiva y dirigida\ncon el objetivo de mejorar o mantener nuestra resistencia, fuerza,\nvelocidad o flexibilidad.<\/p>\n\n\n\n<p>Cuando\nrealizamos ejercicio f\u00edsico compitiendo con otras personas y regido\npor un reglamento lo consideramos <strong>deporte<\/strong>.<\/p>\n\n\n\n<p><strong>2.\nVIDA ACTIVA Y VIDA SEDENTARIA<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"\"><tbody><tr><td>\n\t\t\tVIDA ACTIVA\n\t\t<\/td><td>\n\t\t\tVIDA SEDENTARIA\n\t\t<\/td><\/tr><tr><td>\n\t\t\tActividad\n\t\t\tf\u00edsica adecuada\n\t\t\tMantiene\n\t\t\to mejora la condici\u00f3n f\u00edsica\n\t\t\tMayor\n\t\t\tcalidad de vida\n\t\t\tDisminuye\n\t\t\tel riesgo de s\u00edndrome metab\u00f3lico\n\t\t\tMayor\n\t\t\tlongevidad\n\t\t<\/td><td>\n\t\t\tActividad\n\t\t\tf\u00edsica inadecuada\n\t\t\tEmpeora\n\t\t\tla condici\u00f3n f\u00edsica\n\t\t\tPeor\n\t\t\tcalidad de vida\n\t\t\tAumenta\n\t\t\tel riesgo de s\u00edndrome metab\u00f3lico\n\t\t\tRiesgo\n\t\t\tde muerte prematura\n\t\t<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>3.\nCAPACIDADES F\u00cdSICAS B\u00c1SICAS: FUERZA, RESISTENCIA Y FLEXIBILIDAD<\/strong><\/p>\n\n\n\n<p>A\nla hora de entrenarlos hay que tener en cuenta diferentes aspectos:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Marcar\n\tunos objetivos antes de empezar: realizar marchas por la monta\u00f1a,\n\tsentirse bien, adelgazar, aumentar el tono muscular\u2026\n\t<\/li><li>Programas\n\tindividualizados: todos somos diferentes (objetivos, experiencia\n\tprevia, enfermedades\u2026)\n\t<\/li><li>Progresi\u00f3n\n\tlenta y constante\n\t<\/li><li>Regularidad\n\t<\/li><li>Recuperaci\u00f3n\n\ty alimentaci\u00f3n\n<\/li><\/ul>\n\n\n\n<p><strong>3.1.\nRESISTENCIA<\/strong><\/p>\n\n\n\n<p>Su\nobjetivo es el correcto funcionamiento del coraz\u00f3n y los pulmones.\nEl ejercicio aer\u00f3bico consiste en cualquier actividad r\u00edtmica que\nimplique el mayor uso posible de grupos musculares de manera continua\ndurante un cierto periodo de tiempo (caminar, correr, andar en bici o\nnadar).<\/p>\n\n\n\n<p>La\ncondici\u00f3n aer\u00f3bica se va perdiendo con la edad, siendo el ejercicio\nf\u00edsico la mejor baza preventiva.<\/p>\n\n\n\n<p>Esto\naporta ciertos beneficios sobre la persona:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Quema\n\tcalor\u00edas\n\t<\/li><li>Reduca\n\tel riesgo de padecer enfermedades card\u00edacas\n\t<\/li><li>Ayuda\n\ta controlar la inflamaci\u00f3n de las articulaciones y el dolor\n\trelacionados con los procesos como la artritis.\n\t<\/li><li>Disminuye\n\tel riesgo de c\u00e1ncer de colon\n\t<\/li><li>Mejora\n\tla presi\u00f3n sangu\u00ednea\n\t<\/li><li>Reduce\n\tel colesterol\n\t<\/li><li>Te\n\tayuda a nivel psicol\u00f3gico\n<\/li><\/ol>\n\n\n\n<p>Recomendaciones\npara trabajar la resistencia:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Frecuencia\n\tsemanal<\/strong>: Intensidad moderada m\u00ednimo 5\n\td\u00edas e intensidad alta 2-3 d\u00edas.\n\t<\/li><li><strong>Duraci\u00f3n<\/strong>:\n\t30-60 minutos\n\t<\/li><li><strong>Intensidad<\/strong>:\n\tIntensidad alta para personas activas e intensidad moderada para\n\tprincipiantes\n\t<\/li><li><strong>Importante<\/strong>:\n\tPonerte en contacto con el m\u00e9dico en caso de sufrir enfermedades\n\tcardiovasculares (hipertensi\u00f3n, colesterol, arritmias\u2026)\n<\/li><\/ol>\n\n\n\n<p><strong>3.2.\nFUERZA<\/strong><\/p>\n\n\n\n<p>Beneficios\nde trabajar la fuerza:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Reduce\n\tel riesgo de experimentar ca\u00eddas\n\t<\/li><li>Al\n\tejercitar los m\u00fasculos de las piernas, podr\u00e1s mantener una buena\n\tvelocidad al caminar\n\t<\/li><li>Te\n\tenfrentar\u00e1s mejor a las tareas diarias \n\t\n\t<\/li><li>Mantiene\n\tla densidad \u00f3sea\n\t<\/li><li>Mejora\n\tel tono muscular\n<\/li><\/ol>\n\n\n\n<p>Recomendaciones\npara trabajar la fuerza:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Frecuencia semanal: <\/strong>2-3 d\u00edas semanales <\/li><li><strong>Descanso: <\/strong>48 horas <\/li><li><strong>Duraci\u00f3n: <\/strong>1-2 series\/ 6-8 ejercicios\/ 15-20 repeticiones <\/li><li><strong>Intensidad: <\/strong>Moderada (pesos que mueves con facilidad) <\/li><\/ol>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/irudia-1.png\" alt=\"\" class=\"wp-image-6353\" width=\"389\" height=\"187\" srcset=\"https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/irudia-1.png 846w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/irudia-1-300x144.png 300w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/irudia-1-768x369.png 768w\" sizes=\"auto, (max-width: 389px) 100vw, 389px\" \/><\/figure>\n\n\n\n<p><strong>3.3.\nFLEXIBILIDAD<\/strong><\/p>\n\n\n\n<p>Beneficios\nde trabajar la flexibilidad:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Mejora\n\tla postura corporal\n\t<\/li><li>Aumenta\n\tel rango de movimiento de las articulaciones\n\t<\/li><li>Previene\n\tlesiones\n\t<\/li><li>Disminuye\n\tel dolor muscular despu\u00e9s del ejercicio\n<\/li><\/ol>\n\n\n\n<p>Recomendaciones\npara trabajar la flexibilidad:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Frecuencia<\/strong>: Todos los d\u00edas <\/li><li><strong>Duraci\u00f3n<\/strong>: 20-30 segundos cada ejercicio <\/li><\/ol>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/blogak.goiena.eus\/sasoibide\/wp-content\/uploads\/sites\/128\/2022\/02\/irudia.png\" alt=\"\" class=\"wp-image-6352\" width=\"342\" height=\"196\" srcset=\"https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/irudia.png 758w, https:\/\/blogak.goiena.eus\/sasoibide\/files\/2022\/02\/irudia-300x173.png 300w\" sizes=\"auto, (max-width: 342px) 100vw, 342px\" \/><\/figure>\n\n\n\n<p>* Gaitasun fisiko horiek lantzeko badira hainbat aplikazio, horien artean: INDARRA: Seven, Nike training club eta  daily wokapp; MALGUTASUNA: estiramientos y flexibilidad <\/p>\n","protected":false},"excerpt":{"rendered":"<p>BIZITZA AKTIBO BATERAKO AHOLKUAK (Josu Letona, teknikaria. BAZ) 1. JARDUERA FISIKOA \u2260 ARIKETA FISIKOA Jarduera fisikoa gure gorputzeko muskuluek egindako edozein energia gastua da, hau da, egunerokotasunean egindako edozein energia gastu (lan egin, jaiki, ibili, instrumentu bat jo, dantza egin,&hellip;<\/p>\n","protected":false},"author":184,"featured_media":6314,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[100,10],"tags":[],"class_list":["post-6312","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-2021-2022","category-egindako-irteerak"],"_links":{"self":[{"href":"https:\/\/blogak.goiena.eus\/sasoibide\/wp-json\/wp\/v2\/posts\/6312","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogak.goiena.eus\/sasoibide\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogak.goiena.eus\/sasoibide\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogak.goiena.eus\/sasoibide\/wp-json\/wp\/v2\/users\/184"}],"replies":[{"embeddable":true,"href":"https:\/\/blogak.goiena.eus\/sasoibide\/wp-json\/wp\/v2\/comments?post=6312"}],"version-history":[{"count":11,"href":"https:\/\/blogak.goiena.eus\/sasoibide\/wp-json\/wp\/v2\/posts\/6312\/revisions"}],"predecessor-version":[{"id":7911,"href":"https:\/\/blogak.goiena.eus\/sasoibide\/wp-json\/wp\/v2\/posts\/6312\/revisions\/7911"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogak.goiena.eus\/sasoibide\/wp-json\/wp\/v2\/media\/6314"}],"wp:attachment":[{"href":"https:\/\/blogak.goiena.eus\/sasoibide\/wp-json\/wp\/v2\/media?parent=6312"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogak.goiena.eus\/sasoibide\/wp-json\/wp\/v2\/categories?post=6312"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogak.goiena.eus\/sasoibide\/wp-json\/wp\/v2\/tags?post=6312"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}