{"id":10,"date":"2024-04-03T23:27:36","date_gmt":"2024-04-03T20:27:36","guid":{"rendered":"https:\/\/sisu.ut.ee\/jooksmine\/treeningute-planeerimine-tervisespordis\/"},"modified":"2024-04-03T23:27:45","modified_gmt":"2024-04-03T20:27:45","slug":"treeningute-planeerimine-tervisespordis","status":"publish","type":"page","link":"https:\/\/sisu.ut.ee\/jooksmine\/treeningute-planeerimine-tervisespordis\/","title":{"rendered":"Treeningute planeerimine tervisespordis"},"content":{"rendered":"<p><strong>Treeningute planeerimisel tuleks l\u00e4htuda j\u00e4rgmistest p\u00f5him\u00f5tetest:<\/strong><\/p>\n<ul>\n<li>Koormust tuleb t\u00f5sta ts\u00fckliliselt, n\u00e4iteks t\u00f5sta koormust 2-3 n\u00e4dala v\u00e4ltel (mitte rohkem kui 10% n\u00e4dalas), siis j\u00e4lle treenida \u00fcks n\u00e4dal kergema koormusega.<\/li>\n<li>Treeningu alguseks peab eelmine treeningu v\u00e4simus olema p\u00f5hiliselt kadunud.<\/li>\n<li>Koormuse t\u00f5stmisel l\u00e4htuda vanusest, vananedes hakkavad taastumisprotsessid kulgema aeglasemalt, vigastused ja traumad tekivad kiiremini ning ravi v\u00f5tab kauem aega.<\/li>\n<\/ul>\n<h3 style=\"text-align: center\">Jooksutreeningu\u00a0 kestused ja intensiivsused aeroobse t\u00f6\u00f6v\u00f5ime\u00a0\u00a0<br>t\u00f5stmiseks tervisespordis l\u00e4htuvalt maksimaalse hapniku tarbimisest (Sharkey, 1997).<\/h3>\n\n<table class=\"table table-hover\" align=\"center\" cellpadding=\"0\" cellspacing=\"0\">\n<tbody>\n<tr style=\"background-color: #f3eee9\">\n<td valign=\"top\">\n<p align=\"center\"><strong>MHT<br><\/strong><\/p>\n<\/td>\n<td colspan=\"2\" valign=\"top\">\n<p align=\"center\"><strong>Tempojooks<\/strong><\/p>\n<\/td>\n<td colspan=\"2\" valign=\"top\">\n<p align=\"center\"><strong>S\u00f6rkjooks<\/strong><\/p>\n<\/td>\n<td colspan=\"2\" valign=\"top\">\n<p align=\"center\"><strong>K\u00e4imine<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">\n<p align=\"center\"><strong>(ml\/kg\/min)<\/strong><\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\"><strong>distants (km)<\/strong><\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\"><strong>aeg (min)<\/strong><\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\"><strong>distants (km)<\/strong><\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\"><strong>aeg (min)<\/strong><\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\"><strong>distants (km)<\/strong><\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\"><strong>aeg (min)<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">\n<p><strong>Madal (alla 35)<\/strong><\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\">1,3-2,7<\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\">7-14<\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\">1,3-2,7<\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\">10-20<\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\">1,6-3,4<\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\">18-36<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">\n<p><strong>Keskmine (35-45)<\/strong><\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\">2,7-5,5<\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\">14-27<\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\">2,7-5,5<\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\">20-40<\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\">3,4-6,8<\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\">36-72<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\">\n<p><strong>K\u00f5rge (\u00fcle 45)<\/strong><\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\">5,5 +<\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\">27 +<\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\">3,4 +<\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\">40 +<\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\">4,2 +<\/p>\n<\/td>\n<td valign=\"top\">\n<p align=\"center\">72 +<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3 style=\"text-align: center\"><\/h3>\n\n<h2><strong>Hea vormisolek ja kehakaalu v\u00e4hendamine<br><\/strong><\/h2>\n<p>Kui eesm\u00e4rk on saavutada hea f\u00fc\u00fcsiline vorm ja parandada enda v\u00e4limust, pead sa treenima v\u00e4hemalt kolm korda n\u00e4dalas, kestusega\u00a040-50 minutit v\u00f5i enam ning intensiivsusega, mis on 60\u201370% sinu maksimaalset s\u00fcdame l\u00f6\u00f6gisagedusest. See tsoon on v\u00e4ga\u00a0efektiivne kehakaalu v\u00e4hendamiseks, kuna sooritatava kehalise pingutuse energeetiline kindlustamine tagatakse peamiselt\u00a0organismi rasvavarude arvelt. Selline treeningkoormus on ka esimene samm s\u00fcdamevereringe s\u00fcsteemi tugevdamiseks. Jooksjad,\u00a0kelle eesm\u00e4rk on osalemine kestvusjooksu v\u00f5istlustel, peavad oma vastupidavuse baasi loomist alustama samuti sellest tsoonist.<\/p>\n<h2><strong style=\"line-height: 1.6em\">S\u00fcdame\u2013vereringes\u00fcsteemi arendamine<\/strong><\/h2>\n<p>Kui eesm\u00e4rgiks on s\u00fcdame\u2013vereringes\u00fcsteemi arendamine ja hea f\u00fc\u00fcsiline vorm ning kena v\u00e4limus, peab treeningu intensiivsus olema\u00a0suurem. Koormuse suurendamise m\u00f5\u00f5dupuuks on treeningu kestvuse suurenemine (50-60 minutit) kui ka m\u00f5\u00f5dukas intensiivsuse\u00a0t\u00f5us, mis v\u00e4ljendab suuremas s\u00fcdame l\u00f6\u00f6gisageduses. Treeningud peaks toimuma 70\u201380% juures maksimaalsest s\u00fcdame l\u00f6\u00f6gisagedusest,\u00a0vastavalt vanusele. Jooksutreening selles tsoonis on eriti efektiivne s\u00fcdame t\u00f6\u00f6v\u00f5ime paranemiseks, suureneb t\u00f6\u00f6tavaid lihaseid\u00a0teenindav verehulk. Lisaks m\u00f5jub treenimine selles tsoonis soodsalt sinu hingamiss\u00fcsteemile, kuna sellise koormusega treenides on\u00a0ka need organid m\u00f5\u00f5dukalt koormatud. Jooksjad, kes treenivad palju selles tsoonis, osalevad v\u00e4ga sageli ka maanteejooksude\u00a0v\u00f5istlustel.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Treeningute planeerimisel tuleks l\u00e4htuda j\u00e4rgmistest p\u00f5him\u00f5tetest: Koormust tuleb t\u00f5sta ts\u00fckliliselt, n\u00e4iteks t\u00f5sta koormust 2-3 n\u00e4dala v\u00e4ltel (mitte rohkem kui 10% n\u00e4dalas), siis j\u00e4lle treenida \u00fcks n\u00e4dal kergema koormusega. Treeningu alguseks peab eelmine treeningu v\u00e4simus olema p\u00f5hiliselt kadunud. Koormuse t\u00f5stmisel l\u00e4htuda &#8230;<\/p>\n","protected":false},"author":37,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"class_list":["post-10","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/pages\/10","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/comments?post=10"}],"version-history":[{"count":1,"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/pages\/10\/revisions"}],"predecessor-version":[{"id":126,"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/pages\/10\/revisions\/126"}],"wp:attachment":[{"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/media?parent=10"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}