{"id":8516,"date":"2021-05-25T09:25:11","date_gmt":"2021-05-25T09:25:11","guid":{"rendered":"https:\/\/stebby.eu\/?p=8516"},"modified":"2021-05-26T06:48:37","modified_gmt":"2021-05-26T06:48:37","slug":"hiit-treening-efektiivne-meetod-enda-kehaliste-voimete-maksimaalseks-arendamiseks","status":"publish","type":"post","link":"https:\/\/stebby.eu\/et\/hiit-treening-efektiivne-meetod-enda-kehaliste-voimete-maksimaalseks-arendamiseks\/","title":{"rendered":"HIIT treening &#8211; efektiivne meetod enda kehaliste v\u00f5imete arendamiseks!"},"content":{"rendered":"\n<p>L\u00fchend \u201c<strong>HIIT<\/strong>\u201d on levinud kulutulena iga spordiklubi treeningprogrammidesse ning t\u00e4nu sellele ka paljude spordihuviliste igap\u00e4evarutiini. HIIT ehk <em>High Intensity Interval Training<\/em> ehk k\u00f5rge intensiivsusega intervalltreening on t\u00e4nap\u00e4eval muutumas \u00fcheks populaarseimaks treeningviisiks, kuna n\u00f5uab v\u00e4he aega, kulutab kaloreid ning seda on v\u00f5imalik teha pea igal pool. Milliseid eeliseid see l\u00fchiajaline treening endas veel peidab ning kes v\u00f5iks sellest pigem hoiduda? <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>HIIT treeningmeetod<\/strong><\/h4>\n\n\n\n<p>HIIT treening pakub v\u00e4ljakutset enamasti k\u00f5ikidele lihasgruppidele ning keha \u00fcle\u00fcldisele vastupidavusele. Treening koosneb l\u00fchikestest ning aktiivsetest perioodidest (30 sekundit kuni m\u00f5ni minut), mille ajal pingutab kogu keha ning pulss on umbes 80% oma maksimaalsest v\u00f5imekusest. N\u00e4iteks v\u00f5ib tegemist olla kogu keha intervalltreeninguga.\u00a0<\/p>\n\n\n\n<p>Kas HIIT treening on ainult j\u00f5un\u00e4itajate suurendamiseks? Ei, HIIT treening ei ole ainult treeningsaalile kohandatud, vaid paljud vastupidavussportlased kasutavad HIIT treeningmeetodit oma plahvatusliku j\u00f5u ning lihaste vastupidavuse arendamiseks.\u00a0<\/p>\n\n\n\n<p>HIIT treeningu oluline osa on puhkamine, mis v\u00f5iks olla enamasti poole pikem Sinu maksimaalse pingutuse ajast. Ehk siis n\u00e4iteks p\u00e4rast minutit tugevat pingutust on m\u00f5istlik puhata v\u00e4hemalt kaks minutit, enne kui j\u00e4tkata uuesti keha maksimumini viimist.\u00a0<\/p>\n\n\n\n<p>HIIT treeningu kestus s\u00f5ltub treenija vastupidavusest ning tasemest, kuid \u00fcldiselt j\u00e4\u00e4b see 15-60 minuti vahele. Nagu ka varasemalt mainitud, siis intervallide abil treenitakse ka keha vastupidavust erinevatele koormustele ehk VO2 taset, mis t\u00e4hendab keha maksimaalse hapnikutarbimise suurendamist.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Miks on see nii populaarne?<\/strong><\/h4>\n\n\n\n<p>HIIT treeningmeetodi populaarsus tuleneb sellest, et seda on v\u00f5imalik teha l\u00fchikese aja jooksul ning sisuliselt igas kohas. Vaja on vaid sportimiseks mugavat riietust, veidi ruumi ning n\u00e4iteks 15 minutit vaba aega, et keha p\u00e4evane aktiivsus k\u00e4tte saada. Seet\u00f5ttu on HIIT treening hea v\u00f5imalus liikuvale inimesele, kes reisib palju v\u00f5i kellel puudub siduv leping m\u00f5ne spordiklubiga, kuid soovib oma f\u00fc\u00fcsilise vormi eest alati hoolt kanda.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Kuidas on see Sulle kasulik?<\/strong><\/h4>\n\n\n\n<p><strong>Lihased!<\/strong><\/p>\n\n\n\n<p>Kuna HIIT on kehale k\u00fcllaltki n\u00f5udlik ja raske treeningmeetod, siis ka siinkohal kehtib reegel &#8211; mida rohkem v\u00e4ljakutset lihastele, seda rohkem on neil p\u00f5hjust areneda. Seega on HIIT treening \u00fcks v\u00f5imalustest, kuidas oma lihasmassi s\u00e4ilitada v\u00f5i isegi kindlatele lihasgruppidele treeningut suunates suurendada. Kui j\u00f5uharjutused muutuvad liialt lihtsaks, saab HIIT treeningul tihti lisada harjutustele vajadusel m\u00f5ne uue raskusastme, et j\u00e4rjekordselt endale uusi v\u00e4ljakutseid pakkuda. Seega HIIT treeninguga saab tegeleda nii harrastaja kui ka tippsportlane &#8211; see kombineerib lihasj\u00f5u ning -vastupidavuse treeningu.\u00a0<\/p>\n\n\n\n<p><strong>Rasva p\u00f5letamine<\/strong><\/p>\n\n\n\n<p>Kui me r\u00e4\u00e4gime kaalu langetamisest ning rasva p\u00f5letamisest, siis 20 minutit intervalltreeningut kulutab rohkem kaloreid, kui sama kaua kestev vastupidavustreening! Siiski ei tasu intervalltreeninguga \u00fcle pingutada, kuna selle esmane eesm\u00e4rk ongi panna Sind maksimaalselt pingutama ning keha arendama. Seega, kui soovid oma kaalu langetada, siis 20-minutiline HIIT treening aitab sellele kindlasti kaasa, kuid pikaajalised treeningud (nt jooksmine, ujumine, rattas\u00f5it) v\u00f5ivad anda Sinu kaalu langetamisele isegi suurema t\u00f5uke.<\/p>\n\n\n\n<p><strong>Vastupidavuse suurenemine (VO2)<\/strong><\/p>\n\n\n\n<p>Intervalltreening aitab t\u00f5sta Sinu keha maksimaalset hapnikutarbimist ehk VO2 taset. Mida suurem ja parem see on, seda kergem on Su kehal hapniku omandada ning seda kauem suudad koormuse all vastu pidada.<\/p>\n\n\n\n<p><strong>S\u00fcdame- ning veresoonkonna treenimine<\/strong><\/p>\n\n\n\n<p>Intervalltreening pakub kehaga v\u00f5rreldes veel suuremat koormust ja v\u00e4ljakutset s\u00fcdamele. S\u00fcdamelihaste treening ning parem vereringlus kehas aitavad ennetada erinevaid terviseprobleeme ning parandada organite t\u00f6\u00f6d. Samuti on t\u00f5estatud, et taoline treening aitab leevendada veresuhkru ning -r\u00f5huga seotud probleeme. Siiski peavad treeningud olema Sinu tervisele ohutud ning toimuma vastavalt enesetundele.<\/p>\n\n\n\n<p><strong>Mentaalne kasu<\/strong><\/p>\n\n\n\n<p>Nagu sportimisega ikka, siis f\u00fc\u00fcsiline kehaline koormus aitab vabaneda pingetest, v\u00e4hendab \u00e4revust ning t\u00f5stab samal ajal endorfiinide taset, mis aitavad parandada tuju ning puhata igap\u00e4evastest argim\u00f5tetest.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/stebby.eu\/wp-content\/uploads\/2021\/05\/blogi-14.png?resize=838%2C473&#038;ssl=1\" alt=\"\" class=\"wp-image-8519\" width=\"838\" height=\"473\" srcset=\"https:\/\/i0.wp.com\/stebby.eu\/wp-content\/uploads\/2021\/05\/blogi-14.png?w=642&amp;ssl=1 642w, https:\/\/i0.wp.com\/stebby.eu\/wp-content\/uploads\/2021\/05\/blogi-14.png?resize=512%2C289&amp;ssl=1 512w\" sizes=\"auto, (max-width: 838px) 100vw, 838px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Kuidas alustada HIIT treeninguga?<\/strong><\/h4>\n\n\n\n<p>Alustada saab koheseltomas kodus v\u00f5i \u00f5ues ning see ei vaja erilisi lisavahendeid. V\u00f5imalusel tasub eelnevalt konsulteerida m\u00f5ne treeneriga ning uurida internetist lisainformatsiooni, et paika panna oma treeningu eesm\u00e4rgid ning seej\u00e4rel ehitada \u00fcles sobiv kava. Nagu eelpool mainisime, siis juba 10-15 minutit HIIT treeningut v\u00f5ib olla t\u00e4iesti piisav alustavale huvilisele ning aja m\u00f6\u00f6dudes ja vastupidavuse suurenedes saab koormust alati t\u00f5sta.\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>HIIT treeningu riskid<\/strong><\/h4>\n\n\n\n<p>HIIT treeningul on ka omad ohud &#8211; suurel koormusel alustamisega v\u00f5ib keha sattuda \u00fclekoormuse t\u00f5ttu olukorda, kus suureneb vigastuste oht. Seega tasub HIIT treeningutega alustada enesetunde j\u00e4rgi ning teha neid l\u00fchiajaliselt, n\u00e4iteks esimesel korral maksimaalselt 10 minutit. Kui sa tunned, et Sinu pulss j\u00e4\u00e4b liiga k\u00f5rgele ning Sa ei suuda piisava aja jooksul taastuda, tasub m\u00f5elda madalama koormuse v\u00f5i treeningu katkestamise peale. Kui Sul on olnud varasemalt s\u00fcdame- ja veresoonkonnaga probleeme v\u00f5i hingamisraskusi n\u00e4iteks astma tagaj\u00e4rjel, siis tasub enne HIIT treeningutega alustamist kindlasti konsulteerida arstiga, et leida parim v\u00f5imalus ohutuks treenimiseks.&nbsp;Tervis ennek\u00f5ike!<\/p>\n\n\n\n<p>HIIT treeningmeetod ei ole m\u00f5eldud igap\u00e4evaseks treeninguks, vaid seda soovitatakse teha 2-3 p\u00e4eva n\u00e4dalas, andes kehale vahepealsel perioodil puhkust. Taolisi treeninguid kombineeritakse tihti teiste treeningutega, olgu selleks pikad vastupidavustreeningud v\u00f5i hoopis spetsiaalsed spordiala spetsiifikaga seotud treeningud.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"L\u00fchend \u201cHIIT\u201d on levinud kulutulena iga spordiklubi treeningprogrammidesse ning t\u00e4nu sellele ka paljude spordihuviliste igap\u00e4evarutiini. HIIT ehk High Intensity Interval Training ehk k\u00f5rge intensiivsusega intervalltreening on t\u00e4nap\u00e4eval muutumas \u00fcheks populaarseimaks treeningviisiks, kuna n\u00f5uab v\u00e4he aega, kulutab kaloreid ning seda on v\u00f5imalik teha pea igal pool. Milliseid eeliseid see l\u00fchiajaline treening endas veel peidab ning kes&#8230;","protected":false},"author":8,"featured_media":8524,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[24,25,22],"tags":[],"class_list":["post-8516","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-liikumine","category-tervis","category-treening"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>HIIT treening - efektiivne meetod enda kehaliste v\u00f5imete arendamiseks! - Stebby<\/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:\/\/stebby.eu\/et\/hiit-treening-efektiivne-meetod-enda-kehaliste-voimete-maksimaalseks-arendamiseks\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HIIT treening - efektiivne meetod enda kehaliste v\u00f5imete arendamiseks! - Stebby\" \/>\n<meta property=\"og:description\" content=\"L\u00fchend \u201cHIIT\u201d on levinud kulutulena iga spordiklubi treeningprogrammidesse ning t\u00e4nu sellele ka paljude spordihuviliste igap\u00e4evarutiini. HIIT ehk High Intensity Interval Training ehk k\u00f5rge intensiivsusega intervalltreening on t\u00e4nap\u00e4eval muutumas \u00fcheks populaarseimaks treeningviisiks, kuna n\u00f5uab v\u00e4he aega, kulutab kaloreid ning seda on v\u00f5imalik teha pea igal pool. Milliseid eeliseid see l\u00fchiajaline treening endas veel peidab ning kes...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stebby.eu\/et\/hiit-treening-efektiivne-meetod-enda-kehaliste-voimete-maksimaalseks-arendamiseks\/\" \/>\n<meta property=\"og:site_name\" content=\"Stebby\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/stebby\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-05-25T09:25:11+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-05-26T06:48:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stebby.eu\/wp-content\/uploads\/2021\/05\/blogi-15.png\" \/>\n\t<meta property=\"og:image:width\" content=\"642\" \/>\n\t<meta property=\"og:image:height\" content=\"362\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Ott Pluum\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ott Pluum\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutit\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stebby.eu\/et\/hiit-treening-efektiivne-meetod-enda-kehaliste-voimete-maksimaalseks-arendamiseks\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stebby.eu\/et\/hiit-treening-efektiivne-meetod-enda-kehaliste-voimete-maksimaalseks-arendamiseks\/\"},\"author\":{\"name\":\"Ott Pluum\",\"@id\":\"https:\/\/stebby.eu\/#\/schema\/person\/d075707c7ef408365f129801314590ba\"},\"headline\":\"HIIT treening &#8211; efektiivne meetod enda kehaliste v\u00f5imete arendamiseks!\",\"datePublished\":\"2021-05-25T09:25:11+00:00\",\"dateModified\":\"2021-05-26T06:48:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stebby.eu\/et\/hiit-treening-efektiivne-meetod-enda-kehaliste-voimete-maksimaalseks-arendamiseks\/\"},\"wordCount\":849,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/stebby.eu\/#organization\"},\"image\":{\"@id\":\"https:\/\/stebby.eu\/et\/hiit-treening-efektiivne-meetod-enda-kehaliste-voimete-maksimaalseks-arendamiseks\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/stebby.eu\/wp-content\/uploads\/2021\/05\/blogi-15.png?fit=642%2C362&ssl=1\",\"articleSection\":[\"Liikumine\",\"Tervis\",\"Treening\"],\"inLanguage\":\"et\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/stebby.eu\/et\/hiit-treening-efektiivne-meetod-enda-kehaliste-voimete-maksimaalseks-arendamiseks\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stebby.eu\/et\/hiit-treening-efektiivne-meetod-enda-kehaliste-voimete-maksimaalseks-arendamiseks\/\",\"url\":\"https:\/\/stebby.eu\/et\/hiit-treening-efektiivne-meetod-enda-kehaliste-voimete-maksimaalseks-arendamiseks\/\",\"name\":\"HIIT treening - efektiivne meetod enda kehaliste v\u00f5imete arendamiseks! 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HIIT ehk High Intensity Interval Training ehk k\u00f5rge intensiivsusega intervalltreening on t\u00e4nap\u00e4eval muutumas \u00fcheks populaarseimaks treeningviisiks, kuna n\u00f5uab v\u00e4he aega, kulutab kaloreid ning seda on v\u00f5imalik teha pea igal pool. Milliseid eeliseid see l\u00fchiajaline treening endas veel peidab ning kes...","og_url":"https:\/\/stebby.eu\/et\/hiit-treening-efektiivne-meetod-enda-kehaliste-voimete-maksimaalseks-arendamiseks\/","og_site_name":"Stebby","article_publisher":"https:\/\/www.facebook.com\/stebby\/","article_published_time":"2021-05-25T09:25:11+00:00","article_modified_time":"2021-05-26T06:48:37+00:00","og_image":[{"width":642,"height":362,"url":"https:\/\/stebby.eu\/wp-content\/uploads\/2021\/05\/blogi-15.png","type":"image\/png"}],"author":"Ott Pluum","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Ott Pluum","Est. reading time":"4 minutit"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stebby.eu\/et\/hiit-treening-efektiivne-meetod-enda-kehaliste-voimete-maksimaalseks-arendamiseks\/#article","isPartOf":{"@id":"https:\/\/stebby.eu\/et\/hiit-treening-efektiivne-meetod-enda-kehaliste-voimete-maksimaalseks-arendamiseks\/"},"author":{"name":"Ott Pluum","@id":"https:\/\/stebby.eu\/#\/schema\/person\/d075707c7ef408365f129801314590ba"},"headline":"HIIT treening &#8211; efektiivne meetod enda kehaliste v\u00f5imete arendamiseks!","datePublished":"2021-05-25T09:25:11+00:00","dateModified":"2021-05-26T06:48:37+00:00","mainEntityOfPage":{"@id":"https:\/\/stebby.eu\/et\/hiit-treening-efektiivne-meetod-enda-kehaliste-voimete-maksimaalseks-arendamiseks\/"},"wordCount":849,"commentCount":0,"publisher":{"@id":"https:\/\/stebby.eu\/#organization"},"image":{"@id":"https:\/\/stebby.eu\/et\/hiit-treening-efektiivne-meetod-enda-kehaliste-voimete-maksimaalseks-arendamiseks\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/stebby.eu\/wp-content\/uploads\/2021\/05\/blogi-15.png?fit=642%2C362&ssl=1","articleSection":["Liikumine","Tervis","Treening"],"inLanguage":"et","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/stebby.eu\/et\/hiit-treening-efektiivne-meetod-enda-kehaliste-voimete-maksimaalseks-arendamiseks\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/stebby.eu\/et\/hiit-treening-efektiivne-meetod-enda-kehaliste-voimete-maksimaalseks-arendamiseks\/","url":"https:\/\/stebby.eu\/et\/hiit-treening-efektiivne-meetod-enda-kehaliste-voimete-maksimaalseks-arendamiseks\/","name":"HIIT treening - efektiivne meetod enda kehaliste v\u00f5imete arendamiseks! 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