{"id":2284,"date":"2024-11-25T16:40:24","date_gmt":"2024-11-25T13:40:24","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=2284"},"modified":"2024-11-25T16:40:24","modified_gmt":"2024-11-25T13:40:24","slug":"kui-palju-on-tarvis-treenida-vormi-sailitamiseks-eesseisvate-puhade-ajal","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2024\/11\/25\/kui-palju-on-tarvis-treenida-vormi-sailitamiseks-eesseisvate-puhade-ajal\/","title":{"rendered":"Kui palju on tarvis treenida vormi s\u00e4ilitamiseks eesseisvate p\u00fchade ajal?"},"content":{"rendered":"<p><strong>Talvepuhkuste aeg on tulekul ning koos perekondlike kohustuste, l\u00fcheneva p\u00e4eva ja halveneva ilmaga \u00e4hvardab see treeninguaega l\u00fchendada. Paljud ratturid k\u00fcsivad endalt, kui palju tuleb treenida, et sel ajal vormis p\u00fcsida. Vaatame, kus saab veidi lihtsamalt v\u00f5tta \u2013 kas treeningu sageduse, kestvuse v\u00f5i intensiivsuse pealt?<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>Minimaalne treeningumaht vastupidavuse s\u00e4ilitamiseks<\/strong><\/h2>\n<p>Igale kogenud ratturile on selge, et vormi s\u00e4ilitamine kahe hooaja vahel on \u00fclioluline \u00fcldise arengu j\u00e4tkamiseks. Ning uuring kinnitab, et vormi s\u00e4ilitamine on palju lihtsam kui selle uuesti saavutamine. Ent kuidas ikkagi vormi hoida, kui treeninguaega on palju v\u00e4hem? Kui v\u00e4hesest piisab?<\/p>\n<p>2021 aastal l\u00e4bi viidud <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33629972\/\">uuring<\/a> p\u00fc\u00fcdis leida minimaalset t\u00f5husat treeningkoormust, mis veel vormi alal hoiaks. Hea uudis on, et Sa v\u00f5id hakkama saada p\u00f5hihooaja re\u017eiimiga v\u00f5rreldes palju v\u00e4hema treeninguga, kaotamata sealjuures oluliselt vormi.<\/p>\n<p>Kuid k\u00f5ik s\u00f5ltub viisist, kuidas seda teha ning milliseid oma treeningu osi Sa v\u00e4hendad v\u00f5i hoiad. Uuring vaatles v\u00e4iksema treeningkoormuse m\u00f5ju kahele vormin\u00e4itajale: l\u00fchiajalisele vastupidavusele (kurnatuseni j\u00f5udmise aeg koormusel 100% <a href=\"https:\/\/www.welovecycling.com\/wide\/2019\/11\/26\/build-your-own-cycling-training-plan-vo2-max-workouts\/\">VO2 max<\/a>, 4\u20138 minutit) ja pikaajalisele vastupidavusele (kurnatuseni j\u00f5udmise aeg koormusel 80% VO2 max, 1\u20133 tundi). Ja vaat mida leiti!<\/p>\n<h2><strong>Kas saab v\u00e4hendada treeningute sagedust?<\/strong><\/h2>\n<p>Regulaarse kehalise aktiivsusega inimestel ei v\u00e4hendanud n\u00e4dalase treeningute arvu langus kuuelt kahele (nende kestvus ja intensiivsus j\u00e4id samaks) viie n\u00e4dala jooksul m\u00e4rkimisv\u00e4\u00e4rselt VO2 maxi taset. Kuid h\u00e4sti treenitud inimesed v\u00f5ivad vormis p\u00fcsimiseks treeningute sagedust v\u00e4hendada ainult 20\u201350 protsenti ehk peavad treenima kolmel kuni viiel p\u00e4eval n\u00e4dalas. Ent siiski on selge, et v\u00e4iksem treeningute arv sobib.<\/p>\n<h2><strong>Kas saab v\u00e4hendada treeningute kestvust?<\/strong><\/h2>\n<p>Treeningute kestvuse v\u00e4hendamine on samuti m\u00f5eldav. \u00dctleme, et Sa veedad n\u00e4dala jooksul rattasadulas n\u00e4iteks \u00fcheksa tundi. Uuringu kohaselt j\u00e4i l\u00fchiajaline vastupidavus muutumatuks, kui treeningute n\u00e4dalane kogukestvus langes lausa kolmele tunnile. Ent kui soov on s\u00e4ilitada pikaajalist vastupidavust, tuleb treenida v\u00e4hemalt kuus tundi n\u00e4dalas, kolmest ei piisa. See t\u00e4hendab vastavalt 33- v\u00f5i isegi 66-protsendilist v\u00e4henemist n\u00e4dala jooksul rattas\u00f5iduks kulutatud ajas.<\/p>\n<h2><strong>Kas saab v\u00e4hendada treeningute intensiivsust?<\/strong><\/h2>\n<p>Halb uudis on see, et intensiivsuse alandamisega hakkama ei saa. Uuring n\u00e4itas, et isegi v\u00e4ikese j\u00e4releandmisega treeningu intensiivsuses, umbes 85 protsendini tavalisest, ei saa Sa s\u00e4ilitada oma pikaajalist vastupidavust. Ning kui Sa v\u00e4hendad treeningute intensiivsust umbes 65 protsendini tavap\u00e4rasest, hakkad kaotama ka l\u00fchiajalist vastupidavust.<\/p>\n<h2><strong>V\u00f5ta sihiks kaks 60-minutilist l\u00f5igutreeningutega s\u00f5itu n\u00e4dalas<\/strong><\/h2>\n<p>K\u00f5ike kokku v\u00f5ttes on selge, et Sul tuleb s\u00e4ilitada oma treeningute intensiivsus, kuid s\u00f5itude sagedust ja kestvust v\u00f5ib v\u00e4hendada. See on \u00fcsna sarnane vormi timmimisele v\u00f5istluse eel, ainult et Sa pead sellega tegelema pikemalt \u2013 kogu puhkuste hooaja.<\/p>\n<p>Enamikule heas vormis ratturitele hinnatakse minimaalselt vajalikuks kaks-kolm treeningkorda n\u00e4dalas. Iga\u00fcks neist peaks kestma umbes 60 minutit ja sisaldama l\u00f5igutreeninguid intensiivsuse s\u00e4ilitamiseks. Kui Sa suudad sellist re\u017eiimi hoida, oled j\u00e4rgmiseks hooajaks h\u00e4sti valmis.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Talvepuhkuste aeg on tulekul ning koos perekondlike kohustuste, l\u00fcheneva p\u00e4eva ja halveneva ilmaga \u00e4hvardab see treeninguaega l\u00fchendada. Paljud ratturid k\u00fcsivad [&hellip;]<\/p>\n","protected":false},"author":174,"featured_media":2285,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[325,277],"global-categories":[22],"class_list":["post-2284","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","tag-treenimine-puhade-ajal","tag-treening","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kui palju on tarvis treenida vormi s\u00e4ilitamiseks eesseisvate p\u00fchade ajal? - \u0160koda We Love Cycling - Estonia<\/title>\n<meta name=\"description\" content=\"Talvepuhkuste aeg on tulekul ning koos perekondlike kohustuste, l\u00fcheneva p\u00e4eva ja halveneva ilmaga \u00e4hvardab see treeninguaega l\u00fchendada. Paljud ratturid k\u00fcsivad endalt, kui palju tuleb treenida, et sel ajal vormis p\u00fcsida. Vaatame, kus saab veidi lihtsamalt v\u00f5tta \u2013 kas treeningu sageduse, kestvuse v\u00f5i intensiivsuse pealt?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/ee\/2024\/11\/25\/kui-palju-on-tarvis-treenida-vormi-sailitamiseks-eesseisvate-puhade-ajal\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kui palju on tarvis treenida vormi s\u00e4ilitamiseks eesseisvate p\u00fchade ajal?\" \/>\n<meta property=\"og:description\" content=\"Talvepuhkuste aeg on tulekul ning koos perekondlike kohustuste, l\u00fcheneva p\u00e4eva ja halveneva ilmaga \u00e4hvardab see treeninguaega l\u00fchendada. Paljud ratturid k\u00fcsivad endalt, kui palju tuleb treenida, et sel ajal vormis p\u00fcsida. 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