{"id":3670,"date":"2026-04-27T13:52:18","date_gmt":"2026-04-27T10:52:18","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=3670"},"modified":"2026-04-27T13:52:18","modified_gmt":"2026-04-27T10:52:18","slug":"kas-kuumas-vannis-istumine-toesti-parandab-vo2-max-i","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2026\/04\/27\/kas-kuumas-vannis-istumine-toesti-parandab-vo2-max-i\/","title":{"rendered":"Kas kuumas vannis istumine t\u00f5esti parandab VO2 max-i?"},"content":{"rendered":"<h3><strong>Mis siis, kui 45 minutit kuumas vannis v\u00f5iks muuta sind kiiremaks ratturiks? Ajakirjas The Journal of Physiology 2025. aastal avaldatud uuring leidis, et hea ettevalmistusega jooksjad parandasid oma VO2 max-i, hemoglobiini massi ja s\u00fcdamefunktsiooni pelgalt kuumas vees ligunemisega. Vaatame l\u00e4hemalt, kuidas saaksid sama teha ja kas see on sinu aja t\u00f5hus kasutus.<\/strong><\/h3>\n<p data-path-to-node=\"2\"><!--more--><\/p>\n<h2 data-path-to-node=\"3\"><strong>VO2 max paranes 4,4% v\u00f5rra<\/strong><\/h2>\n<p data-path-to-node=\"4\">Teadlased kaasasid <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/41267396\/\">uuringusse 10 hea ettevalmistusega jooksjat<\/a> (keskmine VO2 max 64,5 mL\/min\/kg) ning palusid neil viie n\u00e4dala jooksul viis korda n\u00e4dalas 45 minutit <b data-path-to-node=\"4\" data-index-in-node=\"165\">40\u201342 \u00b0C<\/b> vees viibida. Nende tavap\u00e4rane treeningkava j\u00e4i muutmata, lisati vaid kuumad vannid. Teadlased v\u00f5rdlesid tulemusi sama viien\u00e4dalase treeningts\u00fckliga ilma kuumade vannideta. Selline uuringudisain tagas, et k\u00f5ik parandused tulenesid just kuumusest, mitte treeningkoormuse muutustest. Uuringu tulemused on \u00fcsna muljetavaldavad. Need muudatused on piisavalt m\u00e4rkimisv\u00e4\u00e4rsed, et eeldada nende m\u00f5ju v\u00f5istlustulemusele.<\/p>\n<ul data-path-to-node=\"5\">\n<li>\n<p data-path-to-node=\"5,0,0\"><b data-path-to-node=\"5,0,0\" data-index-in-node=\"0\">VO2 max:<\/b> Kasvas algtasemega v\u00f5rreldes 4,4%<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"5,1,0\"><b data-path-to-node=\"5,1,0\" data-index-in-node=\"0\">Hemoglobiini mass:<\/b> Kasvas ligikaudu 3,5%<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"5,2,0\"><b data-path-to-node=\"5,2,0\" data-index-in-node=\"0\">Veremaht:<\/b> Suurenes umbes 300 ml v\u00f5rra<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"5,3,0\"><b data-path-to-node=\"5,3,0\" data-index-in-node=\"0\">S\u00fcdamefunktsioon:<\/b> L\u00f6\u00f6gimaht paranes u 7% ja vasaku vatsakese maht u 6%<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"5,4,0\"><b data-path-to-node=\"5,4,0\" data-index-in-node=\"0\">Sooritusv\u00f5ime:<\/b> Sportlased jooksid <a href=\"https:\/\/www.welovecycling.com\/wide\/2025\/10\/03\/garmins-vo2-max-at-what-point-can-you-no-longer-trust-it\/\">VO2 max-i<\/a> testis 0,8 km\/h kiiremini<\/p>\n<\/li>\n<\/ul>\n<h2 data-path-to-node=\"6\"><strong>Kuidas kuum vesi sind kiiremaks teeb?<\/strong><\/h2>\n<p data-path-to-node=\"7\">Kui puutud kokku kuumusega \u2013 olgu see kuum vann v\u00f5i saun \u2013, t\u00f5useb sinu s\u00fcdame l\u00f6\u00f6gisagedus ja keha reageerib sellele vereplasma mahu suurendamisega. See aitab jahutamisel, kuid parandab ka hapniku transporti ja kardiovaskulaarset t\u00f5husust. Aja jooksul toodab keha rohkem punaseid vereliblesid, s\u00fcda pumpab iga l\u00f6\u00f6giga rohkem verd ja sinu aeroobne v\u00f5imekus saab tuntava t\u00e4ienduse. M\u00f5tle sellest kui v\u00e4hest pingutust n\u00f5udvast viisist imiteerida m\u00f5ningaid <b>k\u00f5rgm\u00e4estiku treeningu <\/b>h\u00fcvesid, kuid ilma vajaduseta h\u00f5reda \u00f5hu v\u00f5i k\u00f5rge intensiivsusega treeningute j\u00e4rele.<\/p>\n<h2 data-path-to-node=\"8\"><strong>Passiivse kuumustreeningu protokoll<\/strong><\/h2>\n<p data-path-to-node=\"9\">Kui soovid seda ise proovida, v\u00f5id kasutada sama protokolli, mida teadlased oma uuringus. Veendu vaid, et kombineerid seda kergemate treeningutega; \u00e4ra tee seda p\u00e4rast rasket sessiooni, sest see pole pelgalt spaahoolitsus \u2013 see on kehale koormav.<\/p>\n<ul>\n<li data-path-to-node=\"10,0,0\"><b data-path-to-node=\"10,0,0\" data-index-in-node=\"0\">Sagedus:<\/b> 5 korda n\u00e4dalas<\/li>\n<li data-path-to-node=\"10,1,0\"><b data-path-to-node=\"10,1,0\" data-index-in-node=\"0\">Kestus:<\/b> 45 minutit korraga<\/li>\n<li data-path-to-node=\"10,2,0\"><b data-path-to-node=\"10,2,0\" data-index-in-node=\"0\">Vee temperatuur:<\/b> 40\u201341 \u00b0C<\/li>\n<\/ul>\n<p data-path-to-node=\"11\">Hoiatuseks olgu \u00f6eldud, et see ei ole imerohi. Passiivne kuumustreening ei asenda jalgrattas\u00f5idust saadavat kasu, nagu neuromuskulaarsed kohanemisprotsessid v\u00f5i pedalleerimise efektiivsus. Samuti t\u00e4heldati uuringus osalejate vahel erinevaid tulemusi. Sa ei tea enne proovimist, kas sinu keha reageerib kuumadele vannidele suurema v\u00f5i v\u00e4iksema arenguh\u00fcppega. Lisaks peab sul olema ligip\u00e4\u00e4s mullivannile v\u00f5i tavalisele vannile, kus suudad vett stabiilselt 45 minutit 40\u201341 kraadi juures hoida. See ei pruugi olla nii lihtne, kui esmapilgul tundub.<\/p>\n<h2 data-path-to-node=\"12\"><strong>Kas peaksid ratturina seda proovima?<\/strong><\/h2>\n<p data-path-to-node=\"13\">Protokoll toimib. Seda t\u00f5estati uuringus ja inimesed on seda edukalt rakendanud ka v\u00e4ljaspool akadeemilist keskkonda. N\u00e4iteks hea ettevalmistusega jooksja G\u00f6ran Winblad testis seda meetodit enda peal.<\/p>\n<p data-path-to-node=\"13\"><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube-nocookie.com\/embed\/-XR_iy57mh4?si=J9cE1NLoByB77Ht-\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p data-path-to-node=\"14\">Tundub olevat loogiline valik seda proovida. Kuid nagu G\u00f6ran oma videos m\u00e4rkis, toodab 45 minutit kerget kuni m\u00f5\u00f5dukat treeningut t\u00f5en\u00e4oliselt sarnaseid kohanemisi. Pead endalt k\u00fcsima, kas need 45 minutit viis korda n\u00e4dalas oleks m\u00f5istlikum veeta ratta seljas. Enamik harrastusrattureid peab t\u00f5en\u00e4oliselt vastama jaatavalt, sest vaba aega rattas\u00f5iduks on niigi v\u00e4he.<\/p>\n<p data-path-to-node=\"15\">Kuid on stsenaariume, kus kuumad vannid on asjakohased. N\u00e4iteks kui oled see haruldane rattur, kellel on \u00fcleliigset aega, saad anda oma s\u00fcdame-veresoonkonnale koormust isegi p\u00e4evadel, mil jalad vajavad puhkust. V\u00f5i kui valmistud v\u00f5istluseks kuumas kliimas, aga elad jahedamas piirkonnas \u2013 sel juhul on m\u00f5istlik ohverdada osa ajast sadulas, et kuumusega kiiremini kohaneda.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mis siis, kui 45 minutit kuumas vannis v\u00f5iks muuta sind kiiremaks ratturiks? Ajakirjas The Journal of Physiology 2025. aastal avaldatud [&hellip;]<\/p>\n","protected":false},"author":174,"featured_media":3671,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[706,707],"global-categories":[22],"class_list":["post-3670","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","tag-kuuma-treening","tag-vo2max","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>Kas kuumas vannis istumine t\u00f5esti parandab VO2 max-i? - \u0160koda We Love Cycling - Estonia<\/title>\n<meta name=\"description\" content=\"Mis siis, kui 45 minutit kuumas vannis v\u00f5iks muuta sind kiiremaks ratturiks? Ajakirjas The Journal of Physiology 2025. aastal avaldatud uuring leidis, et hea ettevalmistusega jooksjad parandasid oma VO2 max-i, hemoglobiini massi ja s\u00fcdamefunktsiooni pelgalt kuumas vees ligunemisega. Vaatame l\u00e4hemalt, kuidas saaksid sama teha ja kas see on sinu aja t\u00f5hus kasutus.\" \/>\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\/2026\/04\/27\/kas-kuumas-vannis-istumine-toesti-parandab-vo2-max-i\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kas kuumas vannis istumine t\u00f5esti parandab VO2 max-i?\" \/>\n<meta property=\"og:description\" content=\"Mis siis, kui 45 minutit kuumas vannis v\u00f5iks muuta sind kiiremaks ratturiks? 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