{"id":899,"date":"2023-08-01T10:18:37","date_gmt":"2023-08-01T10:18:37","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=899"},"modified":"2023-08-01T10:18:37","modified_gmt":"2023-08-01T10:18:37","slug":"neli-reeglit-tohusa-intervalltreeningu-tarvis","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2023\/08\/01\/neli-reeglit-tohusa-intervalltreeningu-tarvis\/","title":{"rendered":"Neli reeglit t\u00f5husa intervalltreeningu tarvis"},"content":{"rendered":"<p><b>Intervalltreeningul on iga sportlase, nii amat\u00f6\u00f6ri kui ka professionaali arengus oluline roll. See koosneb vahelduvatest k\u00f5rge intensiivsusega harjutamise ja madala intensiivsusega taastumise v\u00f5i puhkuse perioodidest. T\u00f5husa intervalltreeningute plaani koostamiseks on oluline m\u00f5ista nelja p\u00f5him\u00f5tet.<\/b><\/p>\n<h4><span style=\"font-weight: 400;\">Kasuta intervallide kestvust treeningu eesm\u00e4rgi juhtimiseks<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Intervalli kestvus on p\u00f5hitegur, mis m\u00e4\u00e4rab \u00e4ra pingutuse intensiivsuse ja treenitava f\u00fcsioloogia t\u00fc\u00fcbi. Kui sel viisil intervalle vaadata, saadki v\u00f5tta sihikule oma vormi erinevaid valdkondi. Siin on \u00fcldised kestvuste vahemikud ja f\u00fcsioloogia t\u00fc\u00fcp, mida sellega m\u00f5jutatakse.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20-60 sekundit: anaeroobne v\u00f5imekus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2\u20135 minutit: VO2 max<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">8\u201330 minutit: laktaadil\u00e4vend<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20\u201360 minutit: tempo- ja <\/span><i><span style=\"font-weight: 400;\">sweet spot<\/span><\/i><span style=\"font-weight: 400;\">-treening<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">60+ minutit: aeroobne vastupidavus, teise tsooni treening<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Kui intervalltreening on sulle uudis, pead tempo kujundamise \u00f5ppimiseks alustama suurema arvu l\u00fchemate intervallidega. See annab sulle arusaama oma v\u00f5imetest ning sealt tasemelt v\u00f5id hakata j\u00e4rk-j\u00e4rgult oma enesekindlust ja vastupidavust arendama. Aja jooksul suudad hakata oma intervalle pikendama ja tempot t\u00e4psemalt m\u00e4\u00e4rama, et sooritusv\u00f5ime veelgi paraneks.<\/span><\/p>\n<p><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2023\/06\/interval2.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1178\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2023\/06\/interval2.webp\" alt=\"\" width=\"711\" height=\"467\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2023\/06\/interval2.webp 711w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2023\/06\/interval2-300x197.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2023\/06\/interval2-400x263.webp 400w\" sizes=\"auto, (max-width: 711px) 100vw, 711px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Intervalltreeningul on iga sportlase, nii amat\u00f6\u00f6ri kui ka professionaali arengus oluline roll.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">\u00d5pi, millal lisada intervalle ja millal pikendada kestvust<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Raskemate pingutuste, n\u00e4iteks VO2 max intervallide puhul tuleb hoida intervalli kestvus \u00fchesugusena ja suurendada nende arvu. M\u00f5\u00f5duka vormiga jalgrattur suudab \u00fche treeningu k\u00e4igus antud v\u00f5imsustsoonis kokku p\u00fcsida umbes 15\u201320 minutit. Alles siis, kui sa suudad need 15\u201320 minutit soovitud intensiivsuse tsoonis p\u00fcsida, v\u00f5id hakata m\u00f5tlema intervallide arvu v\u00e4hendamise ja nende kestvuse pikendamise peale.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Laktaadil\u00e4vendi ja raskete aeroobsete intervallide puhul on \u00fcksikud intervallid harilikult <\/span><span style=\"font-weight: 400;\">pikemad<\/span><span style=\"font-weight: 400;\"> \u2013 6\u20138 minutit. T\u00e4iendavate intervallide lisamine oleks liiga j\u00e4rsk koormuse t\u00f5us. Parem on enne lisada intervallidele aega ja j\u00f5uda kestvuseni 10\u201312 minutit. Alles p\u00e4rast seda v\u00f5id lisada t\u00e4iendava intervalli, naastes 6\u20138-minutilise kestvuse juurde \u2013 nii on \u00fcleminekuga kergem toime tulla.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Maksimaalne teatud v\u00f5imsustsoonis veedetud aeg<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Intervallide arvu suurendamisel ja nende kestvuse pikendamisel on oma lagi. Eri v\u00f5imsustsoonides veedetud aegade summa \u00fche treeningsessiooni jooksul peab optimaalsete tulemuste saavutamiseks kontrolli alla j\u00e4\u00e4ma. Siin on maksimaalsed eri v\u00f5imsustsoonides veedetud ajad m\u00f5\u00f5duka vormiga ratturitele:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3\u20135 minutit: anaeroobne v\u00f5imekus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">15\u201320 minutit: VO2 max<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">45\u201360 minutit: laktaadil\u00e4vend<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">75\u201390 minutit: tempo- ja <\/span><i><span style=\"font-weight: 400;\">sweet spot<\/span><\/i><span style=\"font-weight: 400;\">-treening<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3+ tundi: aeroobne vastupidavus, teise tsooni treening<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Nende piiride m\u00f5istmine aitab sul kujundada oma treeninguid nii, et t\u00f5husalt saavutada soovitud f\u00fcsioloogilisi kohandumisi ilma \u00fclem\u00e4\u00e4rase v\u00e4simuse v\u00f5i vigastuse ohuta.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Kohanda intervalle oma vormiga<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Treeningplaanide aluseks olevatest p\u00f5him\u00f5tetest arusaamine on h\u00e4datarvilik, kuid pelgalt intensiivsuse ja kestvuse vahelise seose m\u00f5istmisest ei piisa isikup\u00e4rastatud plaani koostamiseks. Alati v\u00f5ta arvesse ka oma treeningute ajalugu, enda fenot\u00fc\u00fcpi, tugevusi ja n\u00f5rkusi ning selle v\u00f5istluse erip\u00e4rasid, mille tarvis sa treenid.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Intervalltreeningul on iga sportlase, nii amat\u00f6\u00f6ri kui ka professionaali arengus oluline roll. See koosneb vahelduvatest k\u00f5rge intensiivsusega harjutamise ja madala [&hellip;]<\/p>\n","protected":false},"author":174,"featured_media":1177,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[],"global-categories":[22],"class_list":["post-899","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","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>Neli reeglit t\u00f5husa intervalltreeningu tarvis - \u0160koda We Love Cycling - Estonia<\/title>\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\/2023\/08\/01\/neli-reeglit-tohusa-intervalltreeningu-tarvis\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Neli reeglit t\u00f5husa intervalltreeningu tarvis\" \/>\n<meta property=\"og:description\" content=\"Intervalltreeningul on iga sportlase, nii amat\u00f6\u00f6ri kui ka professionaali arengus oluline roll. 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