{"id":9,"date":"2024-04-03T23:27:36","date_gmt":"2024-04-03T20:27:36","guid":{"rendered":"https:\/\/sisu.ut.ee\/jooksmine\/treeningu-kestus\/"},"modified":"2024-04-03T23:27:45","modified_gmt":"2024-04-03T20:27:45","slug":"treeningu-kestus","status":"publish","type":"page","link":"https:\/\/sisu.ut.ee\/jooksmine\/treeningu-kestus\/","title":{"rendered":"Treeningu kestus"},"content":{"rendered":"

Harjutuse intensiivsus ja kestus (maht) k\u00e4ivad k\u00e4sik\u00e4es. Suurendades neist \u00fchte, tuleb teist v\u00e4hendada. Mahtu v\u00f5ib v\u00e4ljendada ajas, distantsis ja kalorites.<\/span><\/p>\n

Viimasel ajal arvutatakse tervisespordis mahtu ka kalorites. T\u00e4htis on treeningul organismi poolt kulutatud energia hulk. Mitmesugused toitev\u00e4\u00e4rtuste tabelid n\u00e4itavad kui palju te saite kaloreid \u00fche v\u00f5i teise s\u00f6\u00f6gi ja joogiga (\u00fcks \u00f5lu = 150 kalorit). \u00d5ige treeningkoormuse doseerimisel peaks arvestama treeninguga kaasnevat energiakulu, seda kalorite hulka, mis treeningu k\u00e4igus kulutatakse, et organismis valitseks energeetiline tasakaal. Seega peaksite te tegema m\u00f5\u00f5duka tempoga (SLS 135 l\u00f6\u00f6ki\/min) 15 minutilise treeningu, et kulutada \u00e4ra \u00fche \u00f5llega saadud kalorid.<\/p>\n

Aeroobse t\u00f6\u00f6v\u00f5ime arendamise juhis tervisespordis\u00a0(Sharkey, 1997).<\/h3>\n\n\n\n\n\n\n\n
\n

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

\n

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

\n

Hapniku tarbimine<\/strong>
<\/strong><\/strong><\/p>\n<\/td>\n

\n

Kalorit\/min*<\/strong><\/p>\n<\/td>\n<\/tr>\n

\n

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

\n

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

\n

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

\n

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

\n

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

\n

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

\n

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

\n

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

\n

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

\n

kuni 170<\/p>\n<\/td>\n

\n

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

\n

15<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

*\u00dcks liiter hapnikku on v\u00f5rdne 5 kaloriga minutis<\/em><\/p>\n

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

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

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

\n

Treeningu intensiivsus <\/strong><\/p>\n

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

\n

Treeningu kestus <\/strong><\/p>\n

(min)<\/strong><\/p>\n<\/td>\n

\n

Treeningu sagedus <\/strong><\/p>\n

(korda n\u00e4dalas)<\/strong><\/p>\n<\/td>\n<\/tr>\n

\n

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

(alla 35)<\/strong><\/p>\n<\/td>\n

\n

60\u201375<\/p>\n<\/td>\n

\n

30-40<\/p>\n<\/td>\n

\n

3\u20134<\/p>\n<\/td>\n<\/tr>\n

\n

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

(35-45)<\/strong><\/p>\n<\/td>\n

\n

70\u201385<\/p>\n<\/td>\n

\n

30-40<\/p>\n<\/td>\n

\n

5\u20136<\/p>\n<\/td>\n<\/tr>\n

\n

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

(\u00fcle 45)<\/strong><\/p>\n<\/td>\n

\n

75\u201390<\/p>\n<\/td>\n

\n

40 +<\/p>\n<\/td>\n

\n

6 +<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

<\/h3>\n

Harrastusjooksja peab aeroobset treeningut alustama kerge m\u00f5neminutilise soojendusega, milleks v\u00f5iks olla kiirema r\u00fctmiga k\u00f5nd v\u00f5i kerge s\u00f6rkjooks. Seej\u00e4rel tuleks sooritada d\u00fcnaamilisi venitusharjutusi jooksu p\u00f5hiraskust kandvatele lihastele. Peale seda v\u00f5ib alustada treeningu p\u00f5hiosaga, milleks on kestev, teatud intensiivsusega jooks. Treeningu p\u00f5hiosale j\u00e4rgneb l\u00f5dvestus, mille ajal on kasulik samuti sooritada venitusharjutusi.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Harjutuse intensiivsus ja kestus (maht) k\u00e4ivad k\u00e4sik\u00e4es. Suurendades neist \u00fchte, tuleb teist v\u00e4hendada. Mahtu v\u00f5ib v\u00e4ljendada ajas, distantsis ja kalorites. Viimasel ajal arvutatakse tervisespordis mahtu ka kalorites. T\u00e4htis on treeningul organismi poolt kulutatud energia hulk. Mitmesugused toitev\u00e4\u00e4rtuste tabelid n\u00e4itavad kui …<\/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-9","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/pages\/9","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=9"}],"version-history":[{"count":1,"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/pages\/9\/revisions"}],"predecessor-version":[{"id":127,"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/pages\/9\/revisions\/127"}],"wp:attachment":[{"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/media?parent=9"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}