{"id":4013,"date":"2026-10-28T14:29:34","date_gmt":"2026-10-28T11:29:34","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=4013"},"modified":"2026-10-28T14:34:58","modified_gmt":"2026-10-28T11:34:58","slug":"jooksmine-jalgratturile-uuring","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2026\/10\/28\/jooksmine-jalgratturile-uuring\/","title":{"rendered":"Kas ratturil on jooksmisest kasu? Uus uuring annab \u00fcllatavaid vastuseid"},"content":{"rendered":"<h3 data-path-to-node=\"3\"><strong>Igal talvel kerkib \u00fchistreeningutel \u00fcles sama k\u00fcsimus: kas jooksmine jalgratturile on kasulik v\u00f5i peaks hoopis rohkem rattaga s\u00f5itma? M\u00f5ned s\u00f5itjad vannuvad, et see hoiab nende mootori t\u00f6\u00f6s, teised v\u00e4idavad, et ainus viis rattas\u00f5idus paremaks saada on rohkem rattaga s\u00f5ita. Uus metaanal\u00fc\u00fcs pani need kaks spordiala vastamisi ja vastus ei ole p\u00e4ris see, mida kumbki leer ootab. Vaatame l\u00e4hemalt.<\/strong><\/h3>\n<p data-path-to-node=\"3\"><!--more--><\/p>\n<h2 data-path-to-node=\"4\"><strong>Jooksmine versus rattas\u00f5it<\/strong><\/h2>\n<p data-path-to-node=\"5\">Saksamaa Kaiserslautern-Landau RPTU \u00fclikooli teadlased koondasid randomiseeritud kontrollitud <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/42267259\/\">uuringud<\/a>, kus v\u00f5rreldi ainult jooksmisest koosnevat treeningut ainult rattas\u00f5idu (v\u00f5i kombineeritud) treeninguga. Nende ajakirjas Frontiers in Sports and Active Living avaldatud metaanal\u00fc\u00fcs h\u00f5lmas 7 uuringut, mis kestsid neli kuni k\u00fcmme n\u00e4dalat.<\/p>\n<p data-path-to-node=\"6\">Osalejate hulgas oli nii treenimata noori t\u00e4iskasvanuid kui ka v\u00f5istlustasemel \u00fclikooli- ja krossijooksjaid. T\u00f6\u00f6r\u00fchm uuris kolme tulemust:<\/p>\n<ul>\n<li data-path-to-node=\"7,0,0\"><strong>Jooksulindil testitud VO2max<\/strong><\/li>\n<li data-path-to-node=\"7,1,0\"><strong><a href=\"https:\/\/www.hobisport.ee\/wahoo-fitness\/kickr-smart-trena%C5%BE%C3%B6%C3%B6rid\">Velotrenaz\u00f6\u00f6ril <\/a>testitud VO2max<\/strong><\/li>\n<li data-path-to-node=\"7,2,0\"><strong>Jooksuajad 1 miili, 3 km ja 5 km distantsidel<\/strong><\/li>\n<\/ul>\n<h2 data-path-to-node=\"8\"><strong>Mida teadlased leidsid<\/strong><\/h2>\n<p data-path-to-node=\"9\">L\u00fchidalt: statistiliselt olulisi erinevusi ei leitud. M\u00f5lemad spordialad andsid \u00fcldjoontes sarnaseid edasiminekud.<\/p>\n<p data-path-to-node=\"10\"><b data-path-to-node=\"10\" data-index-in-node=\"0\">Rattal testitud VO2max:<\/b> jooksjad paranesid umbes sama palju kui jalgratturid, kusjuures ilmnes v\u00e4ike ja ebaoluline suundumus jalgrattas\u00f5idu kasuks.<\/p>\n<p data-path-to-node=\"11\"><b data-path-to-node=\"11\" data-index-in-node=\"0\">Jooksulindil testitud VO2max:<\/b> peegelpilt, v\u00e4ike suundumus jooksmise kasuks.<\/p>\n<p data-path-to-node=\"12\"><b data-path-to-node=\"12\" data-index-in-node=\"0\">Jooksu sooritusv\u00f5ime:<\/b> praktiliselt identne, m\u00f5ju suurusega 0,02, mis on teaduses peaaegu nullil\u00e4hedane.<\/p>\n<p data-path-to-node=\"13\">N\u00e4iteks \u00fches 9-n\u00e4dalases uuringus t\u00f5usis rattal m\u00f5\u00f5detud VO2max ratturite r\u00fchmas 15% ja jooksjate r\u00fchmas 8,7%. \u00dches 8-n\u00e4dalases uuringus olid rattatesti tulemused vastavalt 7,7% ja 6,8%.<\/p>\n<p data-path-to-node=\"14\">Enne kui loete seda t\u00f5estusena, et need kaks spordiala on omavahel asendatavad, kutsuvad autorid \u00fcles ettevaatlikkusele. Uuringud olid v\u00e4ikesed, enamik kasutas 1970. kuni 1990. aastate treeningprotokolle ning mitmetel oli suur kallutatuse risk. Meie jaoks on \u00fclioluline see, et \u00fcheski neist ei testitud treenitud jalgrattureid. Nagu teadlased \u00fctlesid, &#8220;ebaolulisi leide ei tohiks t\u00f5lgendada v\u00f5rdv\u00e4\u00e4rsuse t\u00f5endina&#8221;.<\/p>\n<h2 data-path-to-node=\"16\"><strong>Miks mootor kandub \u00fcle, aga raam mitte<\/strong><\/h2>\n<p data-path-to-node=\"17\">Selle m\u00f5istmiseks kujuta ette, et sinu kehaline v\u00f5imekus koosneb kahest s\u00fcsteemist.<\/p>\n<p data-path-to-node=\"18\"><b data-path-to-node=\"18\" data-index-in-node=\"0\">Mootor:<\/b> sinu s\u00fcda, kopsud, veremaht ja lihastes olevad mitokondrid. Sellel pole vahet, kas sa v\u00e4ntad v\u00f5i jooksed. Sinu s\u00fcdame jaoks on kerge jooks ja teise tsooni rattas\u00f5it suures osas sarnased treeningud, mis on ka p\u00f5hjus, miks aeroobne areng kandub nii h\u00e4sti \u00fchelt spordialalt teisele.<\/p>\n<p data-path-to-node=\"19\"><b data-path-to-node=\"19\" data-index-in-node=\"0\">Raam:<\/b> sinu lihased, k\u00f5\u00f5lused, luud ja nende aktiveerimise viis. Selles osas ei saaks need kaks spordiala olla enam erinevad. Rattas\u00f5it on sujuv, istuvas asendis l\u00fckkamine, kus keharaskust toetab sadul. Jooksmine on rida maandumisi, kus sinu Achilleuse k\u00f5\u00f5lus ja s\u00e4\u00e4remarjad laevad end nagu vedrud ja vallandavad energiat igal sammul.<\/p>\n<p data-path-to-node=\"20\">See, et kumbki spordiala soosib kergelt enda spetsiifilist testi, sobib sellesse pilti suurep\u00e4raselt. See on vana spetsiifilisuse printsiip: parim treening rattas\u00f5iduks on endiselt rattas\u00f5it. K\u00f5nekas on ka see, et kahes uuringus langes osalejaid v\u00e4lja luu- ja lihaskonna vigastuste t\u00f5ttu \u2013 see on vihje raamiprobleemile, mille juurde tuleme tagasi.<\/p>\n<h2 data-path-to-node=\"21\"><strong>Miks jalgratturil tasub ikkagi joosta?<\/strong><\/h2>\n<p data-path-to-node=\"22\">Niisiis, jooksmine ei t\u00f5sta sinu <a href=\"https:\/\/www.welovecycling.com\/ee\/2026\/02\/05\/kuidas-ma-lisasin-oma-ftp-le-vaid-kolme-kuuga-0-8-w-kg\/\">FTP<\/a>-d. Kuid see ei ole kunagi olnudki selle peamine m\u00fc\u00fcgiargument.<\/p>\n<p data-path-to-node=\"23\"><b data-path-to-node=\"23\" data-index-in-node=\"0\">Luude tervis:<\/b> Rattas\u00f5it ei avalda sinu luustikule peaaegu mingit p\u00f5rutust, kuid luud vajavad tugevana p\u00fcsimiseks just l\u00f6\u00f6kkoormust. Missouri \u00fclikooli <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18191053\/\">uuringus<\/a>, kus osales 43 meessoost harrastussportlast, esines 63% jalgratturitest l\u00fclisamba v\u00f5i puusa osteopeeniat (madal luutihedus), v\u00f5rreldes 19% jooksjatega. Uuring oli v\u00e4ike ja vaatluslik, seega ei t\u00f5esta see p\u00f5hjus-tagaj\u00e4rg seost, kuid seda mustrit on raske ignoreerida spordialal, kus enamik meist l\u00f5puks asfaldiga kokku puutub.<\/p>\n<p data-path-to-node=\"24\"><b data-path-to-node=\"24\" data-index-in-node=\"0\">Ajaline efektiivsus:<\/b> Jooksmisel pole vabak\u00e4iku. 25-minutiline jooks t\u00e4hendab 25 minutit pidevat t\u00f6\u00f6d, samas kui sama pikk rattas\u00f5it on seda harva. Kiiretel n\u00e4dalatel aitab l\u00fchike jooks v\u00e4ltida sinu mootori t\u00fchik\u00e4igule j\u00e4\u00e4mist.<\/p>\n<p data-path-to-node=\"25\"><b data-path-to-node=\"25\" data-index-in-node=\"0\">Talvine ohutus:<\/b> Kui temperatuur langeb, v\u00f5ib jooksmine olla ka turvalisem valik. Kitsaste rehvidega 30 km\/h kiirusel mustale j\u00e4\u00e4le sattumine v\u00f5ib sinu hooaja murdosa sekundiga l\u00f5petada. Jalgsi libisemine teeb k\u00fcll haiget, kuid jooksukiirusel on t\u00f5sise vigastusega p\u00e4\u00e4semise t\u00f5en\u00e4osus palju v\u00e4iksem.<\/p>\n<p data-path-to-node=\"26\"><b data-path-to-node=\"26\" data-index-in-node=\"0\">Vastupidavus:<\/b> J\u00e4rk-j\u00e4rgult tehes arendab jooksmine j\u00e4igemaid k\u00f5\u00f5luseid, stabiilsemaid puusi ja paremat liikumiskvaliteeti \u2013 asju, mis kipuvad ainu\u00fcksi v\u00e4ntamisel unarusse j\u00e4\u00e4ma. \u00dchenda see <a href=\"https:\/\/www.hobisport.ee\/info\/treening-ja-toitumine\/321-jousaali-kava-ratturile-never-miss-a-leg-day?highlight=WyJuZXZlciJd\">j\u00f5utreeninguga<\/a>, et saada l\u00fckra all vastupidavam keha.<\/p>\n<h2 data-path-to-node=\"27\"><strong>Kas jooksmine teeb jalgratturi kiiremaks?<\/strong><\/h2>\n<p data-path-to-node=\"28\">Jooksmine ei tee sind kiiremaks jalgratturiks ning kui sinu eesm\u00e4rk on puhas rattas\u00f5idu sooritusv\u00f5ime, siis veeda need tunnid sadulas. Kuid tugevamate luude, ajapuuduses n\u00e4dalate ja vastupidavama keha nimel on paar kerget jooksu n\u00e4dalas igati omal kohal. Lase lihtsalt oma k\u00f5\u00f5lustel, mitte kopsudel, tempot dikteerida.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Igal talvel kerkib \u00fchistreeningutel \u00fcles sama k\u00fcsimus: kas jooksmine jalgratturile on kasulik v\u00f5i peaks hoopis rohkem rattaga s\u00f5itma? M\u00f5ned s\u00f5itjad [&hellip;]<\/p>\n","protected":false},"author":174,"featured_media":4014,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[818,817,819,820,176,277,707],"global-categories":[22],"class_list":["post-4013","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","tag-jalgrattur","tag-jooksmine","tag-luude-tervis","tag-metaanaluus","tag-talvine-treening","tag-treening","tag-vo2max","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.5 (Yoast SEO v28.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Kas ratturil on jooksmisest kasu? Uue uuringu tulemused<\/title>\n<meta name=\"description\" content=\"Kas jooksmine teeb jalgratturi kiiremaks? Uus metaanal\u00fc\u00fcs v\u00f5rdles jooksu ja rattas\u00f5itu. 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