Täiesti kurb on mõnikord näha inimesi, nii noori kui vanu, kes on füüsiliselt (väga) kehvas vormis ja ma mõtlen eelkõige soorituse, mitte väljanägemise mõttes. Küll ei suuda nad teha näiteks kätekõverdusi või lõuatõmbeid või ei saa hästi aru, kuidas oma mingite jäsemete liigutamine käib. Samuti on liikuvus kehv, eelkõige oma liigeste kasutamise vähesuse tõttu. Use it or lose it.
Kaks asja on tegelikult veel, mida võiks üks inimene (veidi) teha, vastupidavustreening ja liikuvustreening. Aga täna keskendume jõutreeningule.
Esmalt defineerime jõutreeningu. Antud kirjutise raames kasutan edaspidi vaid väljendit jõutreening. See tähendab nii keharaskusega kui lisaraskustega treeningut. Nii vabade raskuste kui masinatega. Võid nimetada seda veel ka vastupanuga treeninguks või lihastreeninguks. Misiganes treening, mis märgatavalt suurendab potentsiaalselt su jõudu ja/või lihasmassi. See ei pea olema ka üksi jõusaalis või kodus raskustega rügamine, see võib olla ka mingisugune rühmatreening, millel on sarnane mõju.
1. Välimus
Paljude lugejate jaoks ilmselt kõige olulisem ja veenvam põhjus on kehakoostise muutmine e hotness-faktori suurendamine läbi jõutreeningu. Ehk oma atraktiivsusindeksi suurendamine.
See ei ole ka vaid kaalulangetamine. Sest inimene võib kaaluda samapalju või isegi rohkem kui enne, aga välja näha palju parem.

Et näha hea välja on sul vaja suuremat lihasmassi osakaalu ja madalamat rasvaprotsenti. Jah, lihast ka, sa ei taha ju ometi olla skinny-fat – pealtnäha sale, aga vähese lihasmassiga ja siiski natuke rammus.
Inimesed sõnastavad oma eesmärke erinevalt. Tahan olla paremas vormis, reljeefsem, fit’im, rohkem toonuses ja misiganes veel. Treeningkeelde tõlgituna tähendab see lihtsalt kehakoostise muutmist. Rohkem liha, vähem rasva, lihtne.
Jah, ka naistel. Jõutreening oma mitmete kasudega ei diskrimineeri sugude vahel.
Ma ei ütle kindlasti, et fitness-tibid peaksid olema sinu kui naise treeningeesmärgi eeskujud, aga nad on selle äärmuse ühes otsas, kuhupoole sa natuke tegelikult ilmselt püüelda tahaksid. Mis nad teevad on jõutreening (ok, n-ö cardio ka) ja toitumise reguleerimine. Aga sina tavainimesena ei pea oma välimust tingimata nii ekstreemsusteni ajama.
Ei aita aeroobika ega jooksmine või misiganes muu asi samaväärselt sind seksikamaks tuunida kui jõutreening.
Üks väike konks on asja juures. Kui sa toitumist vastavalt ei muuda, siis suure tõenäosusega ei muutu ka su kehakoostis ehk välimus. See on isegi veidi paradoksaalne, sa pead muutma oma keha koostist ehk sisu, et näha parem välja.
Teed jõutrenni + vastav toitumine = näed parem välja
Strong is the new sexy.
2. Tervis
Jätsin selle teiseks, sest tervis ei ole ju ometi nii seksikas kui on seksikas olemine.
Jõutreening võib olla nii probleemide ennetaja kui ka n-ö ravim. Nii füüsilise kui ka vaimse tervise koha pealt.
Jõutreening võib pakkuda järgnevaid kasusid:
- Aitab lihasmassi säilitada (staying hotter for longer) ja kasvatada
- Kiirendab ainevahetust
- Suurenenud lihasjõud (kasvõi 90-100 aastastel, loodetavasti sa alustad kõvasti varem, aga samuti pole kunagi hilja alustada)
- Parem vastupidavus
- Insuliinitundlikkus ja glükeemiline kontroll paraneb
- Aitab ennetada ja hallata teise tüübi diabeeti ja ainevahetuslikke häireid
- Rasvamassi vähenemine (sealhulgas ka kõhuõõne e vistseraalne rasv)
- Füüsilise funktsiooni paranemine (nt eakatel): iseseisvuse taseme tõus, parem liikumiskontroll, füüsiline sooritus, suurem kõndimiskiirus
- Parem lipiidide profiil
- Madalam vererõhk
- Luude tihedus suureneb
- Vähendab kukkumise riski, läbi selle riskifaktorite taseme parandamise (lihasjõud, kõndimisvõime ja tasakaal)
- Vähendab südame-veresoonkonna haiguste riskifaktoreid
- Vähendab liigestevalu ja seljavalu
- Leevendab väsimuse, depressiooni ja ärevuse sümptomeid
- Kognitiivsete võimete paranemine
- Kõrgem enesehinnang
Elu on parem, kui teha jõutrenni.
Healthy is the new new sexy.
3. Sooritus
Kolmas on jõud ise. Jõud kui võime välist vastupanu ületada. Nii tavaelus kui sportliku soorituse mõttes.
On see kolides külmkappi või diivanit tarides, poekotte tassides või isegi moosipurki lahti keerates, ikka on hea tunne kui suudad ise hakkama saada. Või näiteks naabrist rohkem lõuga tõmmata.
Oled tugevam, tead, et saad endaga hakkama, oled enesekindlam. Töötab nii meestele kui naistele.
Ja mitte ainult noore täku või märana. Usun, et sulle meeldiks, kui suudaksid ka vanemas eas ise tualettruumi ja tagasi liikuda ning seal edukalt tegutseda. Lastelastega mängida, hõlpsamalt maast üles saada või misiganes muid tegevusi teha.
Vananemine on selline mugav vabandus, aga ütleme nii, et su sooritustase ei lange lihtsalt vaid sellepärast, et sa jääd vanemaks vaid sa jääd vanemaks ja väetimaks sest sa liigud (treenid) vähem.
Mis su vabandus on?
Nagu mõlemad neiud mainisid, siis nad alustasid tegelikult treenimist ka päris kõrges eas.
Jõud kui koormustaluvus ehk väiksem vigastuste risk.
Kui sinu kudedele mõjuv jõud on suurem kui kudede koormustaluvus, siis tekib vigastus ehk midagi läheb katki. Kui koormustaluvus on suurem, siis mitte. Põhimõtteliselt nii lihtne see ongi. Kui sa tahad oma harrastatavat spordiala kauem ja tervemana teha, tee jõutrenni, siis on enda vigastamise risk väiksem.
“If you think lifting weights is dangerous. Try being weak. Being weak is dangerous.” – Bret Contreras
P.S. Kui sa ei tea, kuidas võiks jõutreeninguga alustada, milliseid harjutusi teha, kuidas ja kui palju neid teha, siis vaata treeningkava siit ja tulevat harjutuste seminari siit.
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