{"id":4057,"date":"2020-08-23T11:58:34","date_gmt":"2020-08-23T08:58:34","guid":{"rendered":"https:\/\/fitlife.ee\/eeden?p=4057"},"modified":"2024-11-28T10:49:02","modified_gmt":"2024-11-28T08:49:02","slug":"trenniga-kaalust-juurde","status":"publish","type":"post","link":"https:\/\/fitlife.ee\/eeden\/trenniga-kaalust-juurde\/","title":{"rendered":"Trenniga kaalust juurde?"},"content":{"rendered":"

Sa tead, et treening on tervislik ja m\u00f5jub positiivselt Sinu kehakaalule.<\/span><\/h3>\n

Kuid siiski\u2026 miks ei ole mingeid muutusi n\u00e4ha? V\u00f5i v\u00f5tad hoopis juurde? Tunned end v\u00e4sinuna? Siin on Sulle m\u00f5ned olulised punktid, mida kindlasti peaksid teadma!<\/span><\/h3>\n

 <\/p>\n

Alustad liiga j\u00e4rsku<\/span><\/h2>\n

K\u00f5ige tavalisem viga on see, et soovime hakata tegema k\u00f5ike \u00fchekorraga: treenima viis korda n\u00e4dalas k\u00f5ige raskemate trennidega, k\u00f5ige suuremate raksustega,\u00a0\u00a0<\/span>s\u00f6\u00f6ma v\u00e4ga tervislikult loobudes k\u00f5igest, millest on v\u00e4hegi r\u00e4\u00e4gitud ebatervislikust m\u00f5just. Seej\u00e4rel soovime p\u00e4rast kolme p\u00e4eva ka tulemust n\u00e4ha. Nii tekib kehas stress. Stressi m\u00f5jul hakkab keha koguma vedelikku, mille t\u00f5ttu tunneme end paistes olevat ning v\u00f5tame kaalus juurde. Paljud j\u00e4\u00e4vad liiga suurest treeningkoormusest haigeks ning seej\u00e4rel ei saa pikalt \u00fcldse treenida. Selle asemel alusta treeningute p\u00e4evaplaani lisamisega rahulikult ning treeni alguses pigem v\u00e4hem. Sea omale realistlik plaan, mida oled suuteline t\u00e4itma ja \u00e4ra proovi k\u00f5ike \u00fchekorraga saavutada. Ka toitumisel ei pea \u00fcldsegi k\u00f5igest loobuma. Mis on \u00f5ige? Millal v\u00f5ib s\u00fc\u00fca? Kui palju? K\u00f5ige lihtsam on konsulteerida treeneriga, pole m\u00f5tet niisama tulemusteta paigal tammuda.<\/span><\/p>\n

\n

Toitumine sassis<\/span><\/h2>\n

Kui sa pole s\u00f6\u00f6nud, siis sa ei suuda nii aktiivselt k\u00f5ike kaasa teha nagu jaksaksid piisava energia korral. Toit on keha k\u00fctus, mis on vajalik, et keha saaks toimida, mitte ebavajalik ja kahjulik nagu paljudele tundub. Kuid kui p\u00e4eva jooksul piisavalt ei s\u00f6\u00f6, v\u00f5ib see viia l\u00f5puks \u00f5htuse \u00fcles\u00f6\u00f6miseni, mis on palju ebatervislikum. Kehal pole r\u00fctmi ning see ei m\u00f5ju h\u00e4sti. Selle asemel, et s\u00fc\u00fca ainult m\u00f5ned korrad p\u00e4evas, katsu s\u00fc\u00fca korralikult viis korda p\u00e4evas nii, et see sobib sinu p\u00e4evase r\u00fctmiga: hommiku-, l\u00f5una-, \u00f5htus\u00f6\u00f6k ja kaks vahepala.\u00a0\u00a0<\/span>J\u00e4lgi s\u00f6\u00f6mise regulaarsust ning \u00e4ra j\u00e4ta toidukordi vahele. Nii p\u00fcsib veresuhkru tase p\u00e4eva jooksul stabiilsem, mis omakorda tasakaalustab erinevad hormoonid, ka unehormooni melatoniin taseme.<\/span><\/p>\n

Kui teed liiga range plaani, juhtub kergesti see, et hakkad \u00fcsna sageli ka lohutust otsima magusast v\u00f5i ebakvaliteetest toitudest. Oled ju k\u00f5igest pidanud loobuma ja tunned end nii tublina, et v\u00f5iksid endale \u00fche hamburgeri v\u00f5i \u0161okolaaditahvli ikka lubada. Ja nii tarbid sa m\u00e4rksa rohkem, kui oleksid s\u00f6\u00f6nud normaalselt toitudes ja treenides.\u00a0<\/span><\/p>\n

V\u00e4ldi ka magusaid jooke. Trenni ajal spordijookide ja p\u00e4rast trenni veel valgujookide tarbimine ei aita kaasa parema vormi saavutamisel ega trenni efektiivsemal toimimisel. Kui sa parasjagu just ei v\u00f5istle, siis pole sul neid vaja. Sest muidu, peale trenni koju j\u00f5udes on nende jookide kaudu tarbitud rohkem kaloreid, kui l\u00f5ppenud treeninguga on \u00fcldse kulutatud. Kaloririkaste jookide tarbimisega tasub olla ettevaatlik. K\u00f5ige parem oleks nende asemel juua vett.<\/span><\/p>\n

Suure v\u00e4simuse ja kaalut\u00f5usu p\u00f5hjusteks ongi see, et sa s\u00f6\u00f6d liiga v\u00e4he, sul on liiga range plaan v\u00f5i sa tarbib ebakvaliteetset toitu.<\/span><\/p>\n

\n

Sa ei maga piisavalt ja kvaliteetselt<\/span><\/h2>\n

Hea uni on \u00fcks tervise ja hea elukvaliteedi nurgakividest. Kvaliteetne uni aitab korras hoida nii f\u00fc\u00fcsilise kui mentaalse tervise, tagades ka emotsionaalse heaolu. Piisav uni kontrollib hormonaalset taset ning seet\u00f5ttu aitab langetada kehakaalu. \u00c4ra alahinda magamist!<\/span><\/p>\n

\n

Stressitreening<\/span><\/h2>\n

Kui tunned, et vaim on v\u00e4sinud ning oled stressis, v\u00f5ib treening sageli aidata, sest selle kaudu organismi tulvav endorfiinide ja adrenaliini kogus aitab stressi leevendada. Tunneme end paremini ning v\u00e4hem stressis. Kui treening tekitab sinus aga stressi, on tulemus vastupidine. Hormoonil kortisool on rasva ladestav toime ning stressis keha hakkab kortisooli tootma. \u00dcmar v\u00f6\u00f6koht on \u00fcks hea indikaator, mis n\u00e4itab, et kehas on palju kortisooli. Kuigi p\u00e4evat\u00f6\u00f6st v\u00e4sinud keha pole alati piisav m\u00e4rk treeningust loobumiseks, tasub enda v\u00e4simustunnet tundma \u00f5ppida.<\/span><\/p>\n

Kui elus on niigi kiire periood ja treening lisaks veel kiirust ja stressi juurde, siis mine parem jalutama. Kui aga otsustad trenni kasuks, tea, et kasulik treening ei pea kaua kestma. Kehale avaldab positiivset m\u00f5ju ka l\u00fchike ja intensiivne treening.<\/span><\/p>\n

Samuti tasuks m\u00f5elda sellele, et ei tohiks loobuda igap\u00e4evasest liikumisest. Ei tohiks m\u00f5elda nii, et kui sa nagunii trennis k\u00e4id, siis v\u00f5ib rohkem autoga ringi liikuda ja treppe pole vaja kasutada.\u00a0\u00a0<\/span>Mida rohkem liigud, seda parem!<\/span><\/p>\n

\n

Ainevahetus kiiremaks j\u00f5utreeninguga!<\/span><\/h2>\n

Mida rohkem on Sul lihaseid, seda rohkem v\u00f5id Sa s\u00fc\u00fca ilma keharasva lisandumata. Toonuses lihased tarbivad rohkem energiat, p\u00f5hjustades ainevahetuse kiirenemise. Seep\u00e4rast on j\u00f5utreening oluline. Lihased vajavad rohkem energiat kui rasvkude puhkeasendis. Kui soovid kaalust alla v\u00f5tta, tee j\u00f5utrenni, siis j\u00e4tkab keha kalorite p\u00f5letamist!<\/span><\/p>\n

\n

Vale tehnika<\/span><\/h2>\n

Vale tehnikaga treenimine teeb pigem kahju kui kasu. K\u00fcsi treenerilt n\u00f5u!<\/span><\/p>\n

Kui Sul on r\u00fctm sassis, vorm ja enesetunne pole samuti kiita ning samas ei tea mida teha \u2013 LAHENDUS ON SIIN-\u00a0\u00a0<\/span>tule k\u00fcsi abi!\u00a0\u00a0\u00a0<\/span>K\u00f5ik algab Sinust endast,\u00a0\u00a0<\/span>piisava tahtmise korral saavutad tulemused palju kiiremini! K\u00f5ige tervislikum, pikaajalisem ja tulemusrikkam on lasta koostada endale personaalne toitumis- ja treeningkava.<\/span><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Sa tead, et treening on tervislik ja m\u00f5jub positiivselt Sinu kehakaalule. Kuid siiski\u2026 miks ei ole mingeid muutusi n\u00e4ha? V\u00f5i v\u00f5tad hoopis juurde? Tunned end v\u00e4sinuna? Siin on Sulle m\u00f5ned olulised punktid, mida kindlasti peaksid teadma!   Alustad liiga j\u00e4rsku K\u00f5ige tavalisem viga on see, et soovime hakata tegema k\u00f5ike \u00fchekorraga: treenima viis korda n\u00e4dalas […]<\/p>\n","protected":false},"author":1,"featured_media":4058,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[35],"tags":[],"class_list":["post-4057","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-artiklid"],"yoast_head":"\nTrenniga kaalust juurde? - FitLife Tartu Eeden<\/title>\n<meta name=\"description\" content=\"Trenniga kaalust juurde?: J\u00f5usaal 24H. 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