{"id":12,"date":"2024-04-03T23:27:36","date_gmt":"2024-04-03T20:27:36","guid":{"rendered":"https:\/\/sisu.ut.ee\/jooksmine\/optimaalse-treeningkoormuse-maaramine-voistlusspsordis\/"},"modified":"2026-02-26T12:16:20","modified_gmt":"2026-02-26T10:16:20","slug":"optimaalse-treeningkoormuse-maaramine-voistlusspsordis","status":"publish","type":"page","link":"https:\/\/sisu.ut.ee\/jooksmine\/optimaalse-treeningkoormuse-maaramine-voistlusspsordis\/","title":{"rendered":"Optimaalse treeningkoormuse m\u00e4\u00e4ramine v\u00f5istlusspordis"},"content":{"rendered":"

V\u00e4ltimaks vigu vastupidavustreeningute l\u00e4biviimisel, \u00fche v\u00f5i teise organismi energeetilise s\u00fcsteemi arendamisel, peab iga sportlane teadma, missugune on tema aeroobsele ja anaeroobsele l\u00e4vele ning kriitilisele kiiruselele vastav kiirus ja s\u00fcdame l\u00f6\u00f6gisagedus. Kestustreeningute puhul on oluline, et treening t\u00e4idaks seda eesm\u00e4rki, mis tema ette seati ehk arendaks \u00f5iget energeetilist s\u00fcsteemi.<\/span><\/p>\n

Treeningkiiruste valimisel tuleb alati l\u00e4htuda kas jooksukiirusest v\u00f5i s\u00fcdame l\u00f6\u00f6gisagedusest. Tegelik elu on n\u00e4idanud, et k\u00f5ige parem on treeningu intensiivsuse m\u00e4\u00e4ramisel l\u00e4htuda s\u00fcdame l\u00f6\u00f6gisagedusest, kuna treeningkiirust v\u00f5ivad m\u00f5jutada klimaatilised tingimused ja treeningintensiivsus v\u00f5ib olla planeeritust oluliselt tugevam.<\/p>\n

\"nb.png\"<\/h4>\n

<\/h4>\n

Aeroobse ja anaeroobse l\u00e4ve <\/span>ning kriitilise kiiruse paranemine ettevalmistuse erinevatel etappidel n\u00e4itab aeroobse t\u00f6\u00f6v\u00f5ime paranemist.<\/h4>\n

<\/h4>\n

J\u00e4rgnevalt toome tabeli ajakirjast <\/span>Peak Running Performance.<\/em>\u00a0 See peaks lihtsustama \u00f5igete treeningkiiruste valimist. Esimesel juhul on aluseks v\u00f5etud 5 ja 10km tulemus ja maksimaalse hapnikutarbimise tasemele vastav jooksukiirus ehk kriitiline kiirus.
\n<\/span><\/p>\n

Treeningkiirused peamiste energias\u00fcsteemide arendamiseks.<\/h3>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
\n

5 km aeg<\/strong><\/p>\n<\/td>\n

\n

10 km aeg<\/strong><\/p>\n<\/td>\n

\n

Kriitiline kiirus<\/strong><\/p>\n

1km<\/strong><\/p>\n<\/td>\n

\n

Aeroobne l\u00e4vi <\/strong><\/p>\n

1km<\/strong><\/p>\n<\/td>\n

\n

Anaeroobne l\u00e4vi\u00a0 <\/strong><\/p>\n

1km<\/strong><\/p>\n<\/td>\n

\n

Kriitiline kiirus <\/strong><\/p>\n

400m<\/strong><\/p>\n<\/td>\n

\n

Anaeroobne s\u00fcsteem <\/strong><\/p>\n

400m<\/strong><\/p>\n<\/td>\n<\/tr>\n

\n

12.55<\/p>\n<\/td>\n

\n

26.52<\/p>\n<\/td>\n

\n

2.29<\/p>\n<\/td>\n

\n

3.18-4.31<\/p>\n<\/td>\n

\n

2.45-2.55<\/p>\n<\/td>\n

\n

1.00-1.03<\/p>\n<\/td>\n

\n

0.46-0.54<\/p>\n<\/td>\n<\/tr>\n

\n

13.20<\/p>\n<\/td>\n

\n

27.14<\/p>\n<\/td>\n

\n

2.33<\/p>\n<\/td>\n

\n

3.25-4.39<\/p>\n<\/td>\n

\n

2.50-3.00<\/p>\n<\/td>\n

\n

1.01-1.05<\/p>\n<\/td>\n

\n

0.48-0.56<\/p>\n<\/td>\n<\/tr>\n

\n

13.45<\/p>\n<\/td>\n

\n

28.36<\/p>\n<\/td>\n

\n

2.38<\/p>\n<\/td>\n

\n

3.31-4.48<\/p>\n<\/td>\n

\n

2.55-3.06<\/p>\n<\/td>\n

\n

1.03-1.07<\/p>\n<\/td>\n

\n

0.50-0.58<\/p>\n<\/td>\n<\/tr>\n

\n

14.10<\/p>\n<\/td>\n

\n

29.28<\/p>\n<\/td>\n

\n

2.43<\/p>\n<\/td>\n

\n

3.37-4.57<\/p>\n<\/td>\n

\n

3.01-3.12<\/p>\n<\/td>\n

\n

1.05-1.09<\/p>\n<\/td>\n

\n

0.51-1.00<\/p>\n<\/td>\n<\/tr>\n

\n

14.35<\/p>\n<\/td>\n

\n

30.20<\/p>\n<\/td>\n

\n

2.47<\/p>\n<\/td>\n

\n

3.43-5.05<\/p>\n<\/td>\n

\n

3.06-3.17<\/p>\n<\/td>\n

\n

1.07-1.11<\/p>\n<\/td>\n

\n

0.52-1.02<\/p>\n<\/td>\n<\/tr>\n

\n

15.00<\/p>\n<\/td>\n

\n

31.12<\/p>\n<\/td>\n

\n

2.52<\/p>\n<\/td>\n

\n

3.49-5.13<\/p>\n<\/td>\n

\n

3.10-3.22<\/p>\n<\/td>\n

\n

1.09-1.13<\/p>\n<\/td>\n

\n

0.53-1.03<\/p>\n<\/td>\n<\/tr>\n

\n

15.25<\/p>\n<\/td>\n

\n

32.05<\/p>\n<\/td>\n

\n

2.57<\/p>\n<\/td>\n

\n

3.56-5.21<\/p>\n<\/td>\n

\n

3.17-3.28<\/p>\n<\/td>\n

\n

1.11-1.15<\/p>\n<\/td>\n

\n

0.55-1.05<\/p>\n<\/td>\n<\/tr>\n

\n

16.15<\/p>\n<\/td>\n

\n

33.48<\/p>\n<\/td>\n

\n

3.07<\/p>\n<\/td>\n

\n

4.09-5.39<\/p>\n<\/td>\n

\n

3.27-3.40<\/p>\n<\/td>\n

\n

1.13-1.17<\/p>\n<\/td>\n

\n

0.56-1.06<\/p>\n<\/td>\n<\/tr>\n

\n

16.40<\/p>\n<\/td>\n

\n

34.40<\/p>\n<\/td>\n

\n

3.11<\/p>\n<\/td>\n

\n

4.14-5.47<\/p>\n<\/td>\n

\n

3.32-3.45<\/p>\n<\/td>\n

\n

1.15-1.19<\/p>\n<\/td>\n

\n

0.58-1.08<\/p>\n<\/td>\n<\/tr>\n

\n

17.05<\/p>\n<\/td>\n

\n

35.33<\/p>\n<\/td>\n

\n

3.15<\/p>\n<\/td>\n

\n

4.21-5.56<\/p>\n<\/td>\n

\n

3.37-3.49<\/p>\n<\/td>\n

\n

1.17-1.21<\/p>\n<\/td>\n

\n

0.59-1.10<\/p>\n<\/td>\n<\/tr>\n

\n

17.30<\/p>\n<\/td>\n

\n

36.24<\/p>\n<\/td>\n

\n

3.20<\/p>\n<\/td>\n

\n

4.27-6.04<\/p>\n<\/td>\n

\n

3.44-3.56<\/p>\n<\/td>\n

\n

1.20-1.24<\/p>\n<\/td>\n

\n

1.02-1.14<\/p>\n<\/td>\n<\/tr>\n

\n

18.08<\/p>\n<\/td>\n

\n

37.43<\/p>\n<\/td>\n

\n

3.27<\/p>\n<\/td>\n

\n

4.36-6.17<\/p>\n<\/td>\n

\n

3.50-4.04<\/p>\n<\/td>\n

\n

1.23-1.27<\/p>\n<\/td>\n

\n

1.04-1.16<\/p>\n<\/td>\n<\/tr>\n

\n

18.33<\/p>\n<\/td>\n

\n

38.36<\/p>\n<\/td>\n

\n

3.31<\/p>\n<\/td>\n

\n

4.42-6.25<\/p>\n<\/td>\n

\n

3.56-4.09<\/p>\n<\/td>\n

\n

1.25-1.29<\/p>\n<\/td>\n

\n

1.06-1.17<\/p>\n<\/td>\n<\/tr>\n

\n

18.58<\/p>\n<\/td>\n

\n

39.27<\/p>\n<\/td>\n

\n

3.36<\/p>\n<\/td>\n

\n

4.49-6.33<\/p>\n<\/td>\n

\n

4.01-4.14<\/p>\n<\/td>\n

\n

1.27-1.31<\/p>\n<\/td>\n

\n

1.07-1.19<\/p>\n<\/td>\n<\/tr>\n

\n

19.23<\/p>\n<\/td>\n

\n

40.20<\/p>\n<\/td>\n

\n

3.41<\/p>\n<\/td>\n

\n

4.55-6.42<\/p>\n<\/td>\n

\n

4.06-4.21<\/p>\n<\/td>\n

\n

1.29-1.34<\/p>\n<\/td>\n

\n

1.08-1.21<\/p>\n<\/td>\n<\/tr>\n

\n

19.48<\/p>\n<\/td>\n

\n

41.11<\/p>\n<\/td>\n

\n

3.46<\/p>\n<\/td>\n

\n

5.01-6.50<\/p>\n<\/td>\n

\n

4.11-4.26<\/p>\n<\/td>\n

\n

1.31-1.36<\/p>\n<\/td>\n

\n

1.10-1.23<\/p>\n<\/td>\n<\/tr>\n

\n

20.00<\/p>\n<\/td>\n

\n

41.36<\/p>\n<\/td>\n

\n

3.48<\/p>\n<\/td>\n

\n

5.04-6.55<\/p>\n<\/td>\n

\n

4.13-4.28<\/p>\n<\/td>\n

\n

1.31-1.37<\/p>\n<\/td>\n

\n

1.10-1.24<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

J\u00e4rgnevalt vaatleme norralaste (Tjelta, 2010) n\u00e4itel, kuidas oleks otstarbekas jaotada kasutatavaid treeningvahendeid jooksutreeningus ja kuidas nende andmete alusel pidada treeningarveldust ehk treeningp\u00e4evikut.<\/p>\n

Norra Ol\u00fcmpiatreeningkeskuses v\u00e4ljat\u00f6\u00f6tatud jooksja treeningvahendite jaotusskeem,\u00a0sellele vastavad laktaadi ja s\u00fcdame l\u00f6\u00f6gisageduse v\u00e4\u00e4rtused ning treeningu toime.<\/h3>\n\n\n\n\n\n\n\n\n
\n

Treeningtsoon ja\u00a0<\/strong>treeningu iseloom<\/strong><\/p>\n<\/td>\n

\n

Laktaat\u00a0<\/strong>(mmol\/l)<\/strong><\/p>\n<\/td>\n

\n

% maks \u00a0<\/strong>S<\/strong>LSst<\/strong><\/p>\n<\/td>\n

\n

Treeningu toime<\/strong><\/p>\n<\/td>\n<\/tr>\n

1. Kerge ja m\u00f5\u00f5dukas kestev jooks<\/strong><\/td>\n\n

07\u20132.0<\/p>\n<\/td>\n

\n

62\u201382%<\/p>\n<\/td>\n

Jooksu \u00f6konoomsus<\/td>\n<\/tr>\n
2. Maratoni ja poolmaratoni tempo<\/strong><\/td>\n\n

2.0\u20134.5<\/p>\n<\/td>\n

\n

82\u201392%<\/span><\/p>\n<\/td>\n

Anaeroobne l\u00e4vi ja maratonitempo<\/td>\n<\/tr>\n
3. 10 000\u20133 000m tempo<\/strong><\/td>\n\n

4.5\u20138.0<\/p>\n<\/td>\n

\n

92\u201397%<\/p>\n<\/td>\n

MHT ehk aeroobne v\u00f5imsus<\/td>\n<\/tr>\n
4. 1 500\u2013400m tempo<\/strong><\/td>\n\n

> 8.0<\/p>\n<\/td>\n

\n

97\u2013100%<\/p>\n<\/td>\n

Anaeroobne v\u00f5imsus<\/td>\n<\/tr>\n
5. Sprint, l\u00fchikesed l\u00f5igud, jooksuharjutused<\/strong><\/td>\n<\/td>\n\n

\n<\/p><\/td>\n

Kiirus, lihasv\u00f5imsus<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"

V\u00e4ltimaks vigu vastupidavustreeningute l\u00e4biviimisel, \u00fche v\u00f5i teise organismi energeetilise s\u00fcsteemi arendamisel, peab iga sportlane teadma, missugune on tema aeroobsele ja anaeroobsele l\u00e4vele ning kriitilisele kiiruselele vastav kiirus ja s\u00fcdame l\u00f6\u00f6gisagedus. Kestustreeningute puhul on oluline, et treening t\u00e4idaks seda eesm\u00e4rki, mis …<\/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-12","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/pages\/12","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=12"}],"version-history":[{"count":3,"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/pages\/12\/revisions"}],"predecessor-version":[{"id":189,"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/pages\/12\/revisions\/189"}],"wp:attachment":[{"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/media?parent=12"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}