{"id":3990,"date":"2020-09-10T12:08:37","date_gmt":"2020-09-10T10:08:37","guid":{"rendered":"https:\/\/sportideas.blog\/?p=3990"},"modified":"2020-09-10T12:08:37","modified_gmt":"2020-09-10T10:08:37","slug":"fitlap-ee-9-viga-trennihullu-toitumises-mis-nullib-kogu-vaeva","status":"publish","type":"post","link":"https:\/\/stebby.eu\/et\/fitlap-ee-9-viga-trennihullu-toitumises-mis-nullib-kogu-vaeva\/","title":{"rendered":"FitLap.ee: 9 viga trennihullu toitumises, mis nullib kogu vaeva!"},"content":{"rendered":"\n

\u00dcksk\u00f5ik, mis on Sinu treeningu eesm\u00e4rgid v\u00f5i soovitud tulemused, siis tihti algab teekond sinna treeningu ja toitumise koost\u00f6\u00f6s. J\u00e4rgnevas blogipostituses jagab FitLap.ee<\/a> personaaltreener Heikki M\u00e4gi<\/strong> meiega \u00fcheksat viga, mida treenimise k\u00f5rvalt toitumises tehakse ning mis p\u00e4rsivad Sinu kiiremat arengut ning tulemusteni j\u00f5udmist.\u00a0<\/span><\/em><\/p>\n

Teeme \u00fche asja selgeks, et treenimine ei ole alati meelakkumine. See on raske t\u00f6\u00f6, mida teed vabatahtlikult ainult \u00fchel p\u00f5hjusel \u2013 et n\u00e4ha tulemusi! Seep\u00e4rast on \u00e4\u00e4rmiselt ebam\u00f5istlik teha toitumises vigu, mis sinu raske t\u00f6\u00f6 s\u00f5na otseses m\u00f5ttes pr\u00fcgikasti lennutavad.\u00a0<\/span><\/p>\n

9 viga toitumises, mis nullivad kogu sinu vaeva!<\/b><\/h3>\n
    \n
  1. \n

    Sa treenid t\u00fchja k\u00f5huga<\/span><\/h4>\n<\/li>\n<\/ol>\n

    Olid ajad, mil \u00fcldine fitnessliikumine soovitas treenida enne hommikus\u00f6\u00f6ki t\u00fchja k\u00f5huga. Loogika kohaselt sai keha sel hetkel kohe minna oma rasvavarude kallale ning eriti usinalt soovitati t\u00fchja k\u00f5huga teha aeroobset treeningut. T\u00e4naseks on see loogika teinud aga 180-kraadise p\u00f6\u00f6rde ning enam ei toeta seda loogikat ka teadus. \u00dcks uuring leidis, et kui uuritavad s\u00f5id enne trenni korraliku hommikus\u00f6\u00f6gi, oli nende energia kulutamine trennile j\u00e4rgnenud 24-tunni jooksul suurem. Suurem energiakulu t\u00e4hendab loomulikult \u00fchte sammu \u201ckergema mina\u201d suunas. T\u00fchja k\u00f5huga aeroobse treeningu tegemine t\u00f5stab ka kortisooli taset, mille tulemuseks on halvenenud v\u00f5ime p\u00f5letada kehal rasva.<\/span><\/p>\n

      \n
    1. \n

      Treenid selleks, et s\u00fc\u00fca<\/span><\/h4>\n<\/li>\n<\/ol>\n

      Oled sa vahel teinud lisatreeningu v\u00f5i venitanud treeningu pikemaks sellep\u00e4rast, et \u00f5htul rohkem s\u00fc\u00fca? V\u00f5i oled hoopis \u00fcritanud tagantj\u00e4rgi teha heaks m\u00f5nda suuremat sorti s\u00f6\u00f6misorgiat? Kui treenid selleks, et s\u00fc\u00fca, siis see ei anna kahjuks tulemusi. Treenimine on k\u00fcll hea vahend oma keha muutmiseks ja kehakaalu normis hoidmiseks, ent treenida meeletult pelgalt selleks, et kehakaalu langetada, ei toimi. See viib paigast \u00e4ra sinu keha hormonaalse tasakaalu ning v\u00f5ib viia otsejoones \u00fcletreeninguni.<\/span><\/p>\n

        \n
      1. \n

        V\u00e4ldid valku<\/span><\/h4>\n<\/li>\n<\/ol>\n

        S\u00f5ltumata sellest, kas t\u00f5stad raskusi, tegeled jooksutreeningutega v\u00f5i m\u00e4ngid palli \u2013 valk on oluline. Me v\u00f5ime vaielda, kui palju valku on kehale minimaalselt vaja, ent fakt on see, et valgud aitavad kehal taastuda ja tugevamaks muutuda. Ilmselgelt ei k\u00e4rbu sinu lihased p\u00e4hkli suurusteks, kui sa valku ei tarbi, kuid sa j\u00e4tad lihtsalt oma keha potentsiaali kasutamata. Sa v\u00f5id n\u00e4ha vaeva, ent tulemused ei ole sellised, nagu nad v\u00f5iksid olla.<\/span><\/p>\n

          \n
        1. \n

          S\u00f6\u00f6d kiireid s\u00fcsivesikuid enne trenni<\/span><\/h4>\n<\/li>\n<\/ol>\n

          Sageli arvatakse, et s\u00fcsivesikute tarbimine, eriti kiirete s\u00fcsivesikute, on trennieelselt \u00e4\u00e4rmiselt kasulik. Vastupidi – trennieelselt teevad kiired s\u00fcsivesikud sulle karuteene – nad kutsuvad esile insuliini vallandumise, mis p\u00f5hjustab hoopis pikemas perspektiivis energialanguse. V\u00e4sinuna ja loiuna treenimine ei ole eriti t\u00f5hus ega meeldiv.<\/span>
          \"\"<\/a><\/p>\n

            \n
          1. \n

            Arvad, et trenn vabandab r\u00e4mpstoidu s\u00f6\u00f6mist<\/span><\/h4>\n<\/li>\n<\/ol>\n

            Arvad, et r\u00e4mpstoit teeb kahju ainult neile, kes veedavad oma p\u00e4evi lesides? Isegi kui sul ei ole probleemi liigse kehakaaluga, siis toitumine, mis on liiga suhkrurikas ja t\u00e4is t\u00f6\u00f6deldud toite, p\u00f5hjustab sulle toitainepuudust. Sul j\u00e4\u00e4b saamata k\u00f5ik see, mida sinu keha vajab taastumiseks. Sellega kaasnevalt halveneb insuliinitundlikkus ja sinu rakud ei ole enam nii terved. R\u00e4mpstoit m\u00f5jutab ka sinu seedimist ning v\u00f5ib panna p\u00f5ntsu maksale, p\u00f5hjustades kehas p\u00f5letikke ja kudede kahjustusi. Tervislik toit annab sulle rohkem energiat ja aitab sinu kehal kiiremini taastuda, et sinu treeningud oleksid nauditavamad. Oleme oma kavasse pannud nii m\u00f5nedki r\u00e4mpstoidu klassikud, mis meie moodi \u00fcmbertehtuna maitsevad sama h\u00e4sti, ent ei kahjusta sinu keha.<\/span><\/p>\n

              \n
            1. \n

              Eelistad valgupulbreid tavas\u00f6\u00f6gile<\/span><\/h4>\n<\/li>\n<\/ol>\n

              T\u00e4nap\u00e4eval on vist k\u00f5ik s\u00f6\u00f6gid k\u00e4ttesaadavad ka pulbri kujul. Kindlasti on need pulberlisandid v\u00e4ga mugavad ja kiiresti haaratavad, ent siin on \u00fcks suur “aga” – kuigi valgupulber on hea n\u00e4lja allasuruja, siis t\u00e4is k\u00f5hu tunde tekitamiseks on tavatoit palju efektiivsem. See lihtsalt t\u00e4idab paremini k\u00f5htu.<\/span><\/p>\n

              Samuti ei suuda pulbrid anda sulle tavatoitudes leiduvaid antioks\u00fcdante, mida leiad toitudest nagu kala, munad, rohelised salatid, marjad jne. Parimaks tulemuseks v\u00f5ta endale “toit enne pulbrit” hoiak.<\/span><\/p>\n

                \n
              1. \n

                Sa ei s\u00f6\u00f6 \u00fcldse soola<\/span><\/h4>\n<\/li>\n<\/ol>\n

                Kui sul pole probleemi k\u00f5rge verer\u00f5huga v\u00f5i m\u00f5nda teist terviseprobleemi, mis n\u00f5uaks soola eemaldamist men\u00fc\u00fcst, v\u00f5ib liigne soola piiramine halvendada sinu treeningutulemusi. Piisav soola hulk on h\u00e4davajalik rakkude veega varustamisel. Kui sa jood vett, aga soola \u00fcldse ei s\u00f6\u00f6, ei j\u00e4\u00e4 see vesi sinu kehasse pidama. Lisaks higistad sa ka trennis v\u00e4lja soolasid, mis oleks m\u00f5istlik tagasi tarbida. Loomulikult tasub v\u00e4ltida \u00e4\u00e4rmusi, sest kui oled soolaste poolfabrikaatide f\u00e4nn, siis on sinu soola tase kehas ilmselt juba piisav ja juurde tarbimine ei ole vajalik. Kui r\u00e4\u00e4kida soola t\u00fc\u00fcbist, siis mina ise eelistan v\u00e4rvilist meresoola, mis on mineraalirikas.<\/span><\/p>\n

                  \n
                1. \n

                  Sa ei s\u00f6\u00f6 p\u00e4rast trenni<\/span><\/h4>\n<\/li>\n<\/ol>\n

                  Treeningutega t\u00fchjendame oma keha ja lihaste energiavarusid. Lisaks tekitame kehale mikrotraumasid (loomulik protsess), mida peame asuma toidu abiga taastama. On vaieldud, kui kiiresti me treeninguj\u00e4rgselt toitu vajame. Siit-sealt kirjandusest k\u00e4ib l\u00e4bi kuldne 30-minutiline ajav\u00e4rav, ent ma ei ajaks asja nii keeruliseks. Lihtsalt pea meeles, et p\u00e4rast trenni pead s\u00f6\u00f6ma, s\u00f5ltumata kellaajast, olgu kasv\u00f5i s\u00fcda\u00f6\u00f6.<\/span><\/p>\n

                    \n
                  1. \n

                    Sul ei ole tasakaalus s\u00f6\u00f6mine ja kehaline aktiivsus<\/span><\/h4>\n<\/li>\n<\/ol>\n

                    Suures pildis on vormis p\u00fcsimine lihtne matemaatika. Sa pead oma toidu kogused panema s\u00f5ltuvaks oma kehalisest aktiivsusest. Kui sinu ainuke p\u00e4evane f\u00fc\u00fcsiline tegevus on telekapuldil nuppude vajutamine, siis tohiksid s\u00fc\u00fca palju v\u00e4hem, kui inimene, kes teeb p\u00e4ev otsa rasket f\u00fc\u00fcsilist t\u00f6\u00f6d. Nagu eespool \u00fctlesin, liigse trenniga ei ole otstarbekas oma toitumisharjumusi heastada.<\/span><\/p>\n

                    Tekst: FitLap.ee Heikki M\u00e4gi<\/span><\/em><\/a><\/p>\n

                    \u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":10,"featured_media":3991,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[21],"tags":[],"class_list":["post-3990","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-toit"],"yoast_head":"\nFitLap.ee: 9 viga trennihullu toitumises, mis nullib kogu vaeva! - Stebby<\/title>\n<meta name=\"description\" content=\"Treenid ja treenid, kuid tulemusi ei ole? 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