{"id":631,"date":"2023-02-03T09:14:12","date_gmt":"2023-02-03T09:14:12","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=631"},"modified":"2023-04-27T13:10:23","modified_gmt":"2023-04-27T13:10:23","slug":"vahelduv-paastumine-jalgratturitele-moju-sooritusvoimele","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2023\/02\/03\/vahelduv-paastumine-jalgratturitele-moju-sooritusvoimele\/","title":{"rendered":"Vahelduv paastumine jalgratturitele \u2013 m\u00f5ju sooritusv\u00f5imele"},"content":{"rendered":"

Kas kaalute vahelduvat paastumist (intermittent fasting) kui vahendit oma sooritusv\u00f5ime t\u00f5stmiseks rattas\u00f5idul? See v\u00f5ib olla abiks v\u00f5istluskaalu saavutamisel. Kuid kas see ka tegelikult aitab teil s\u00f5ita kiiremini v\u00f5i kaugemale? Vaatame, mida \u00fctleb uuring.<\/strong><\/span><\/p>\n

Parandage oma kehakoostist<\/strong><\/p>\n

Vahelduv paastumine on tuntud abivahend kaalulangetamisel. Rattas\u00f5idus v\u00f5ib see v\u00e4ga t\u00e4htsaks osutuda. 2020. aastal tehtud katsetega leiti, et 16\/8 protokolli j\u00e4rgivad tippratturid, kes tohtisid s\u00fc\u00fca ainult 8-tunnise ajaakna sees, kaotasid kaalu ja parandasid oma kehakoostist. Tulemuseks oli parem tippv\u00f5imsuse ja kehakaalu suhe. Samasuguseid tulemusi t\u00e4heldati \u00fches teises uuringus, kus vaatluse all oli 23 meessoost tippjooksjat, kes j\u00e4rgisid 16\/8 vahelduva paastumise protokolli.<\/p>\n

\"\"<\/a>Vahelduv paastumine v\u00f5ib aidata teil oma kehakoostist parandada. \u00a9 Profimedia<\/em><\/p>\n

Sooritusv\u00f5ime s\u00e4ilitamine<\/strong><\/p>\n

M\u00f5lemad \u00fclalnimetatud uuringud n\u00e4itasid, et ratturid ja jooksjad suutsid nelja n\u00e4dala pikkusel katseperioodil s\u00e4ilitada oma algse sooritusv\u00f5ime, kuid nende kehakaal samal ajal langes. See on muljetavaldav tulemus, sest kaalulangetamine tuleb sageli sooritusv\u00f5ime kaotuse arvelt. On tehtud ka uuringuid, mis j\u00e4lgisid sportlasi ramadaani ajal \u2013 see on kuu, mil nad paastuvad p\u00e4ikeset\u00f5usust p\u00e4ikeseloojanguni ehk omamoodi viis ajaliselt s\u00f6\u00f6mist piirata. Sellest uuringus selgus, et sportlased, kes suudavad s\u00e4ilitada treeningkoormust ja kehakoostist ning une kestvust ja kvaliteeti, ei kaota ramadaani ajal paastudes sooritusv\u00f5imet.<\/p>\n

Treeni madalal, v\u00f5istle k\u00f5rgel<\/strong><\/p>\n

Kehakoostise parandamine samal ajal sooritusv\u00f5imet s\u00e4ilitades on tohutu eelis, ent mis siis, kui olete juba oma ideaalkaalu l\u00e4hedal? On veel \u00fcks viis vahelduva paastumise kasutamiseks sooritusv\u00f5ime t\u00f5stmise eesm\u00e4rgil. Kui te l\u00e4hete oma s\u00f6\u00f6giaegade ajastamiselt veelgi edasi ja v\u00f5tate arvesse ka toidu koostise, saate tekitada niinimetatud treeni madalal ja v\u00f5istle k\u00f5rgel (train low, race high) olukorra.<\/p>\n

Madalal treenimine on treenimine ilma s\u00fcsivesikuteta. See t\u00e4hendab, et paastusite enne treeningut v\u00f5i s\u00f5ite v\u00e4hese s\u00fcsivesikusisaldusega toitu ning rattas\u00f5idu ajal samuti s\u00fcsivesikuid ei tarvita. S\u00fcsivesikute v\u00e4hese saadavusega treenimine \u00f5petab keha oks\u00fcdeerima rohkem rasva energia saamiseks ning parandab pikaajalise koormusega kohanemise v\u00f5imet. Probleem on aga selles, et niisugusel viisil saab treenida ainult madala v\u00f5i keskmise intensiivsusega. K\u00f5rge intensiivsusega treeninguteks ja v\u00f5istlusteks vajate s\u00fcsivesikuid.<\/p>\n

Kui aga kavandada oma vahelduv paastumine \u00f5igesti, saate k\u00e4tte h\u00fcved m\u00f5lemast maailmast. Saate oma madala intensiivsusega treeningu teha paastuaknas, et parandada kohanemisv\u00f5imet. Intervall- ja kiirustreeningu aga saate ajastada oma s\u00f6\u00f6misaknasse, et oleks tagatud s\u00fcsivesikute optimaalne hulk. Mitmed uuringud on n\u00e4idanud, et selline l\u00e4henemine v\u00f5ib viia sooritusv\u00f5ime t\u00f5usuni, kuid teised uuringud pole kasu tuvastanud.<\/p>\n

V\u00f5istluseks tippvormi saavutamine ongi aga v\u00e4ga keeruline ning mitte k\u00f5igis uuringutes ei kasutata sellist p\u00e4evare\u017eiimi nagu sportlane v\u00f5istluse eel. Seep\u00e4rast tasubki ootused realistlikuna hoida. Isegi kui toitumisstrateegia peaks t\u00f5stma teie sooritusv\u00f5imet, pole kindel, et te seda m\u00e4rkate. Viimane artikkel selles sarjas on n\u00e4pun\u00e4idetest, mis aitavad teil edu saavutada, kui otsustate vahelduvat paastumist proovida.<\/p>\n","protected":false},"excerpt":{"rendered":"

Kas kaalute vahelduvat paastumist (intermittent fasting) kui vahendit oma sooritusv\u00f5ime t\u00f5stmiseks rattas\u00f5idul? See v\u00f5ib olla abiks v\u00f5istluskaalu saavutamisel. Kuid kas […]<\/p>\n","protected":false},"author":143,"featured_media":633,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[],"global-categories":[22],"class_list":["post-631","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","global-categories-cycling"],"yoast_head":"\nVahelduv paastumine jalgratturitele \u2013 m\u00f5ju sooritusv\u00f5imele - \u0160koda We Love Cycling - Estonia<\/title>\n<meta name=\"description\" content=\"Kas kaalute vahelduvat paastumist (intermittent fasting) kui vahendit oma sooritusv\u00f5ime t\u00f5stmiseks rattas\u00f5idul? See v\u00f5ib olla abiks v\u00f5istluskaalu saavutamisel. 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