Et treenida jätkusuutlikult ning sellega elukvaliteeti parandada, peab vaatama treeninguid/liikumist pikas perspektiivis ja keskenduma kõige tähtsamale. Muu on lihtsalt boonus.
Sa pead liikuma, et olla terve ja olema terve, et liikuda. Kuna see on selline natuke surnud ring või paradoks, siis peaks välja mõtlema, milliseid elemente sellest valemist saame kontrollida ja kuidas seda teha.
Me saame kontrollida valemi esimese poole liikumise hulka ja kvaliteeti.
Liikumine = treening, sest ega me tänapäeval niisama või juhuslikult end keskmiselt väga palju ju ei liiguta. Treening on see, millega me kompenseerime vähest füüsilist aktiivsust, mis mingi aeg tagasi tuli nt rohkem jala käimisest, (maa)töödest, mängimisest jms. Aga kas sa kompenseerid piisavalt (või üldse?)?
Vestlesin hiljuti ühe kaas-liikumisentusiastiga, kes mainis spordiklubide treenerite liigset fookust suures plaanis mõttetutele asjadele – a la tuharate treening (välimuse pärast). Pean nõustuma, et peamine fookus on väga vales kohas. Jah, olen ka raamatu „Tuharad trimmi“ kaasautor ja mu lemmiklihas (visuaalselt) on suur tuharalihas, kuid siiski ei promo ma end kui Eesti „The Glute Guy“ (Bret Contreras) ja ei utsita kõiki (vaid) tuharaid treenima. See positsioneering on Eesti turul veel vist vaba, kui keegi soovib (kindlasti mõni juba proovib).
Vahemärkus: Jumala eest, tuharad on (suuremaks ja ilusamaks) treenitavad (lihased ju), ära sinna küll mingit silikooni vms topi.
Ok, on erinevaid mõistlikke ja vähemmõistlikke eesmärke. Vormikamad tuharad, rasvavaba sixpack, suuremad jõunumbrid (nt rinnalt surumisel või jõutõmbel), Bikinifitnessi võistlused (Allah, milleks?), kaalust alla võtta (rasvamassi vähendada), poolmaratonid-maratonid-triatlonid ja muid (peamiselt) välimusega seotud eesmärke.
Eks turunduse eesmärgil on ikka mõistlik inimeste edevuse ja enesekindluse pihta sihtida ja pakkuda neile seda mida nad arvavad, et võiks ihaldada, et nad siis teistele rohkem meeldiks vms.
Mis seis on?
Lühidalt:
Piisavalt aktiivsed (2-3 x nädalas ja rohkem) on vaid u kolmandik vanuses 16-64 a (1).
2-10 aastastest lastest vastab soovituslikule liikumisaktiivsuse normile (60 min päevas) vaid 13 % tüdrukutest ja 27 % poistest. 11-15 aastastest vastavalt 12 % ja 16 % (1).
Umbes pooled 16-64 aastastest on ülekaalulised, rasvunuid on u iga viies. Üha kasvab ka ülekaaluliste kooliõpilaste osakaal (1).
Mis on siis oluline (olulisem kui pringid tuharad)?
Suures pildis on kõige olulisem ikkagi tervis ja sooritusvõime (eriti vanemas eas). Ehk see, kui hästi organism funktsioneerib, mitte ainult selle välimus. Kui treeningutega on tervise säilitamiseks/parandamiseks vajalik koormus saavutatud, siis loomulikult võib sinna lisada midaigenes (mõistlikku) veel.
Liikuda, et olla terve
Tervist toetavad keskmise ja kõrge intensiivsusega aeroobsed tegevused, mis arendavad südame-veresoonkonda (jooks, ujumine, rattasõit, movement jne jne), samuti sportmängud või intervalltreening, kus treeningu käigus selle intensiivsus korduvalt muutub.
Teiseks lihastreening/jõutreening/vastupanuga treening e treening, kus lihased (ja sidekoed) saavad lisakoormust, kasutades keharaskust ja/või lisaraskuseid (hantlid, kangid, sangpommid jms). Jõutreening aitab ka vigastuste riski vähendada sinu teiste hobide harrastamisel (võitlussport, pallimängud jne).
Oluline on säilitada liigesliikuvus, ütleb juhend (1). Use it or lose it. Mida vanemaks saad ja mida vähem end liigutad, seda „jäigemaks“ sa jääd. Et säilitada/parandada liigesliikuvust, tuleb seda treenida liikuvustreeninguga (venitused jms). Ka jõutreening parandab/säilitab liikuvust. Liikuvustreening ongi lihtsustatult tegelikult venitused + jõutreening, lihtsalt sooritatud spetsiifilisel moel. Optimaalne liikuvus on aluseks igasugusele liikumisele.
Inimesed võiksid esmalt sihiks võtta selle tervistava mitmekülgse koormuse, enne kui alustada treeninguid triatloni läbimiseks või (vaid) tuharaid pumpama hakata.
Nõiaringi võitmiseks (sa pead liikuma, et olla terve ja olema terve, et liikuda) on oluline teha õigeid (vajalikke) asju ning sobivas mahus.

Olla terve, et liikuda
Me saame kontrollida ka valemi teise poole “terve“-t.
Olla terve, et liikuda. Terve, et üldse liikuda (treenida) saaks ehk, siis näiteks vigastustevaba olemine. Selle saavutad, mitte lollusi tehes, kasutades sobivaid koormusi ja neid sujuvalt tõstes ning mitmekülgselt liikudes.
Et saada kvaliteetselt liikuda, nii et koormust saavad õiged kohad ja ei pea mujalt kompenseerima on vaja ka head liikuvust (painduvust – see on küll kehv väljend, aga kasutan seda siiski, et mõte oleks arusaadavam). Et vältida ülekoormusvigastusi (training load error!), tuleks treenida sobivate koormustega ja mitmekülgselt, liigne sportlik spetsialiseerumine pole lõpuks n-ö tervislik.
Kontrollitav on ka inimese toitumine ja paljuski ka stressitase ning taastumine (uni).
Kokkuvõtteks
Liigu oma soovitud füüsiliste eesmärkide poole, aga veendu, et sa teed eelkõige veidi aeroobset trenni, jõutrenni, liikuvustrenni ning ei liialda ühegagi neist.
Tervis on kõige olulisem, ilma selleta ei saa ka oma fancy‘maid eesmärke saavutada.
Tervis, liigutuslikus mõttes:
valuvabad ja normaalse liikuvusega liigesed;
hästi funktsioneeriv süda, kopsud ja veresoonkond ning vastupidavad lihased;
tugevad luud ja lihased, mis on trimmitud jõutreeninguga, ning millede abiga tuled igapäevategevustega (ning harrastustega) hõlpsalt toime.
Kasuta mitmekülgset ja optimaalse koormusega (konsulteeri treeneriga) liikumist, et vältida ülekoormusvigastusi.
Tegutse, enne kui on hilja!
Hea lugemine
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