{"id":8,"date":"2024-04-03T23:27:36","date_gmt":"2024-04-03T20:27:36","guid":{"rendered":"https:\/\/sisu.ut.ee\/jooksmine\/treeningute-intensiivsus-tervisespordis\/"},"modified":"2024-04-03T23:27:45","modified_gmt":"2024-04-03T20:27:45","slug":"treeningute-intensiivsus-tervisespordis","status":"publish","type":"page","link":"https:\/\/sisu.ut.ee\/jooksmine\/treeningute-intensiivsus-tervisespordis\/","title":{"rendered":"Treeningute intensiivsus tervisespordis"},"content":{"rendered":"

Tervisespordis on esikohal aeroobne treening. Algaja tervisesportlase esmane \u00fclesanne on leida \u00f5ige jooksutempo. \u00d5ige tempo leidmiseks tuleks alguses s\u00f6rkida \u00fchtlases aeglases tempos \u00fches suunas 15min ja seej\u00e4rel s\u00f6rkida sama teed pidi tagasi. Kui tagasiteel kulub rohkem aega, siis on valitud tempo olnud liiga kiire. J\u00e4rgmisel korral tuleks valida aeglasem jooksukiirus, et suudaksid ka teise poole distantsist l\u00e4bida sama tempoga.<\/span><\/p>\n

S\u00f5ltuvalt teie aeroobse t\u00f6\u00f6v\u00f5ime tasemest (maksimaalne hapnikutarbimine ehk MHT) soovitatakse aeroobse t\u00f6\u00f6v\u00f5ime arendamiseks j\u00e4rgmisi treeningu intensiivsuse tsoone:<\/p>\n

Treeningu intensiivsuse tsoonid (Sharkey, 1997).<\/h3>\n\n\n\n\n
\n

\u00a0<\/strong><\/p>\n<\/td>\n

\n

MHT
<\/strong><\/p>\n

(ml\/kg\/min)<\/p>\n<\/td>\n

\n

Treeningtsoon<\/strong><\/p>\n

(% maks SLS-st)<\/p>\n<\/td>\n<\/tr>\n

\n

Madal<\/strong><\/p>\n

Keskmine<\/strong><\/p>\n

K\u00f5rge<\/strong><\/p>\n<\/td>\n

\n

alla 35<\/p>\n

35-45<\/p>\n

\u00fcle 45<\/p>\n<\/td>\n

\n

60-70%<\/p>\n

70-85%<\/p>\n

75-90%<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

<\/h3>\n

Treeningute planeerimine s\u00fcdame l\u00f6\u00f6gisagedusest l\u00e4htuvalt<\/h2>\n

Tervisepordis<\/span> <\/strong>on v\u00e4ga levinud treeningute intensiivsuse m\u00e4\u00e4ramine treeninguaegse s\u00fcdame l\u00f6\u00f6gisageduse (SLS) v\u00e4\u00e4rtustest l\u00e4htuvalt. Treeninguaegne SLS moodustab teatud protsendi maksimaalsest s\u00fcdame l\u00f6\u00f6gisageduse v\u00e4\u00e4rtusest (% maks SLS-st).<\/span><\/p>\n

Soovitatavad treeningtsoonid maksimaalsest s\u00fcdame l\u00f6\u00f6gisagedusest (SLS) l\u00e4htudes:<\/strong><\/p>\n

    \n
  • K\u00f5rge treeningkoormus (85-100% max)<\/span><\/li>\n
  • M\u00f5\u00f5dukas treeningkoormus (70-85% max)<\/span><\/li>\n
  • Kerge treeningkoormus (60-70% max)<\/span><\/li>\n
  • Madal treeningkoormus (50-60% max)<\/span><\/li>\n
  • Algaja puhul on soovitatavaks koormuseks 50-70% maksimaalsest SLS-st<\/span><\/li>\n<\/ul>\n

    \"nb.png\"Tervisesportlase optimaalne koormus aeroobse t\u00f6\u00f6v\u00f5ime parandamiseks on 60-80% maksimaalsest s\u00fcdame l\u00f6\u00f6gisagedusest.<\/h4>\n\n

    Kuna iga inimene on unikaalne, siis k\u00f5ige t\u00e4psema info SLS tsoonide kohta annab kompleksne tervise\u2013 ja t\u00f6\u00f6v\u00f5imeuuring. Optimaalsete treeningtsoonide leidmiseks on veel mitmeid v\u00f5imalusi. \u00dcheks selliseks meetodiks on Karvoneni valem:<\/strong>\u00a0<\/p>\n

    Puhkepulss* + (220 \u2013 vanus \u2013 puhkepulss) x K = optimaalne treeningu SLS<\/strong><\/p>\n

    K \u2013 algajad \u2013 0,6<\/span>
    K \u2013 keskmine treenitus \u2013 0,65<\/span>
    K \u2013 edasij\u00f5udnud \u2013 0,7<\/span><\/p>\n

    N\u00e4iteks algajale: 60 (puhkepulss) + (220 \u2013 30 (vanus) \u2013 60 (puhkepulss) x K = 138 l\u00f6\u00f6ki\/minutis<\/p>\n

    * Puhkepulss on v\u00e4ikseim s\u00fcdamel\u00f6\u00f6kide arv minutis. Puhkepulsi m\u00f5\u00f5tmine tuleks teostada puhanuna ja pikali asendis, soovitavalt hommikul vahetult peale \u00e4rkamist. T\u00e4iskasvanu puhul on normaalne puhkepulss vahemikus 50-70 l\u00f6\u00f6ki minutis.<\/em><\/p>\n

    <\/p>\n

    Erinevate treeningintensiivsuste n\u00e4itajad.<\/h3>\n\n\n\n\n\n\n\n\n
    \n

    \u00a0<\/em><\/strong><\/p>\n<\/td>\n

    		\n

    Kerge<\/strong><\/p>\n<\/td>\n

    		\n

    M\u00f5\u00f5dukas<\/strong><\/p>\n<\/td>\n

    		\n

    Tugev<\/strong><\/p>\n<\/td>\n<\/tr>\n

    \n

    Harjutus<\/strong><\/p>\n<\/td>\n

    		\n

    K\u00e4imine<\/p>\n<\/td>\n

    		\n

    S\u00f6rkjooks<\/p>\n<\/td>\n

    		\n

    Tempojooks<\/p>\n<\/td>\n<\/tr>\n

    \n

    Ainevahetus<\/strong><\/p>\n<\/td>\n

    		\n

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

    		\n

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

    		\n

    Anaeroobne<\/p>\n<\/td>\n<\/tr>\n

    \n

    Energiaallikas<\/strong><\/p>\n<\/td>\n

    		\n

    Rasvad\/<\/p>\n

    S\u00fcsivesikud<\/p>\n<\/td>\n

    		\n

    S\u00fcsivesikud\/<\/p>\n

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

    		\n

    S\u00fcsivesikud\/<\/p>\n

    Rasvad<\/p>\n<\/td>\n<\/tr>\n

    \n

    S\u00fcdame l\u00f6\u00f6gisagedus (x\/min)<\/strong><\/p>\n<\/td>\n

    		\n

    < 120<\/p>\n<\/td>\n

    		\n

    120-150<\/p>\n<\/td>\n

    		\n

    > 150<\/p>\n<\/td>\n<\/tr>\n

    \n

    Hingamine, r\u00e4\u00e4kimine<\/strong><\/p>\n<\/td>\n

    		\n

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

    		\n

    V\u00f5imalik vabalt r\u00e4\u00e4kida<\/p>\n<\/td>\n

    		\n

    Raske r\u00e4\u00e4kida<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"

    Tervisespordis on esikohal aeroobne treening. Algaja tervisesportlase esmane \u00fclesanne on leida \u00f5ige jooksutempo. \u00d5ige tempo leidmiseks tuleks alguses s\u00f6rkida \u00fchtlases aeglases tempos \u00fches suunas 15min ja seej\u00e4rel s\u00f6rkida sama teed pidi tagasi. Kui tagasiteel kulub rohkem aega, siis on valitud …<\/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-8","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/pages\/8","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=8"}],"version-history":[{"count":1,"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/pages\/8\/revisions"}],"predecessor-version":[{"id":128,"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/pages\/8\/revisions\/128"}],"wp:attachment":[{"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/media?parent=8"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}