Tehotreeni – mitä, kenelle ja miksi?

tehotreeniNiin sanottu tehotreenaaminen on ollut viime vuosina kovassa nosteessa liikuntapiireissä ja otsikoissa vilahtelee tuon tuosta eksoottisia nimiä kuten HIIT, CrossTraining, Crossfit ja Tabata. Mistä tällainen harjoittelu on sitten saanut nosteensa, kenelle se sopii ja onko siitä oikeasti hyötyä? Tässä lyhyt oppimäärä tehotreenaamisesta.

Mistä tehotreenaamisessa on kyse?

Tehotreenaamisesta puhutaan yleensä silloin, kun treenit ovat intensiteetiltään kovia eli syke nousee ja treenissä mennään niin sanotusti oman ”mukavuusalueen” ulkopuolelle. Tyypillisiä tehotreenejä ovat esimerkiksi erilaiset intervallitreenit, joissa kovatehoiset ja matalatehoiset työjaksot vuorottelevat sekä CrossTraining, jossa pyritään kehittämään suorituskykyä yhdistämällä erilaisia harjoitusmuotoja juoksusta painonnostoon.

Miksi tehotreenaaminen on suosittua?

Tehotreenin suosio perustuu pitkälti sen aikatehokkuuteen. Nykypäivänä kiireiset ihmiset haluavat saada mahdollisimman paljon treenistä irti lyhyessä ajassa ja tehotreeni vastaa tähän tarpeeseen. Lyhyessä ajassa saadaan treeni ”tuntumaan” ja korkealla intensiteetillä tehty treeni kuluttaa myös paljon kaloreita. Tehotreenit ovat myös tehokkaita stressin nujertajia – maitohappojen jyllätessä ajatukset pysyvät takuulla pois arjen murheista.

Millaista tehotreeniä CrossTraining on?

CrossTraining on Yhdysvalloista alun perin lähtöisin oleva treenimuoto, jota kuvailevat parhaiten sanat vaihtelevuus, toiminnallisuus ja korkea intensiteetti. Treenimuoto on ollut erityisesti ammattisotilaiden, palomiesten ja poliisien käytössä, ja alkuperäisenä ajatuksena on ollut kehittää samassa lajissa ja jopa samassa harjoituksessa useaa eri ominaisuutta, kuten voimaa, kestävyyttä ja ketteryyttä.

Kenelle tehotreenaaminen ja CrossTraining sopii?

Tehotreeni ja CrossTraining sopii kaikille, mutta se on syytä aloittaa maltilla, jos on aiemmin liikkunut pääasiassa matalalla sykkeellä ja rauhallisemmin. CrossTrainingin ehdoton etu on sen monipuolisuus: lajin treenit ovat vaihtelevia, haastavia ja monipuolisia eikä siihen sen vuoksi kyllästy helposti. Vaikka treenit ovat keskimääräistä kovempitehoisia, ajatuksena on että kaikentasoiset treenaajat voivat tehdä ne omalla intensiteetillään ja turvallisilla suoritustekniikoilla.

Esimerkki CrossTraining-treenistä

  • Alkulämmittely: juoksua, eläinliikkeitä, ketteryystikkaita, liikkuvuusharjoitteita
  • Tekniikka- ja treeniosio: 2-3 opeteltavaa pääliikettä, esimerkiksi etukyykky tangolla, thruster ja voimapyörä vatsoille
  • Lopputreeni: Yleensä tekniikka- ja treeniosiosta koostettu tiukka 10-15 minuuttia aikaa vastaan tehtävä treeni, tehdään esimerkiksi 10 minuutin aikana niin monta kierrosta kuin ehtii: 10 x etukyykky, 10 x thruster, 10 x voimapyörä

Jos sinua kiinnostaa viikottainen tehotreeni, voi HIIT 45 -tunti olla sinun juttusi! Järjestämme kauden aikana usealla kampuksella Cross Training -kursseja. Vaan mitä kurssilla tapahtuu ja mikä siellä on fiilis, sen voit lukea täältä.

 

Teksti: Jussi Pesola
Personal Trainer // Sports enthusiastic // Founder of fitlandia.fi community /

Jussi on liikunta-alan yrittäjä ja intohimoinen liikkuja. Jussilla on erittäin monipuolinen tausta liikunnan saralla: hänellä on nuoruusvuosiltaan erivärisiä SM-mitaleita kolmesta eri lajista ja lajirepertuaariin on vuosien saatossa kuulunut muun muassa juoksua, hiihtoa, painia, triathlonia, painonnostoa ja kaikkea siltä väliltä.  Jussilla on valmennustaustaa yli 10 vuoden ajalta, ja nykyisin hän toimii pääkaupunkiseudulla Personal Trainerina, vetää erilaisia liikuntakursseja ja ryhmäliikuntatunteja sekä ylläpitää ja kehittää liikkumiseen ja terveelliseen elämäntapaan keskittynyttä hyvinvointisivusto fitlandia.fi:tä. Jussin tapaat ohjaamasta myös useita UniSportin kursseja ja palveluita.

Kuva: Pezhman Eskandari

46 thoughts on “Tehotreeni – mitä, kenelle ja miksi?

  1. It’s appropriate time to make some plans for the future and it’s time to be happy. I’ve read this post and if I could I want to suggest you few interesting things or suggestions. Perhaps you could write next articles referring to this article. I desire to read even more things about it!

  2. Excellent blog here! Also your web site loads up very fast! What host are you using? Can I get your affiliate link to your host? I wish my website loaded up as quickly as yours lol

  3. I was recommended this blog by my cousin. I am not sure whether this post is written by him as no one else know such detailed about my difficulty. You’re incredible! Thanks!

  4. wonderful points altogether, you simply received a logo new reader. What could you suggest about your post that you simply made a few days in the past? Any sure?

  5. My brother recommended I might like this web site. He was totally right. This post actually made my day. You can not imagine simply how much time I had spent for this info! Thanks!

  6. Unquestionably believe that which you stated. Your favorite justification appeared to be on the net the easiest thing to be aware of. I say to you, I certainly get annoyed while people consider worries that they just do not know about. You managed to hit the nail upon the top as well as defined out the whole thing without having side-effects , people can take a signal. Will likely be back to get more. Thanks

  7. MichaelJemery.com is a site with many hypnosis downloads. Whether you are looking for free hypnosis downloads, self hypnosis download for mp3, video and any audio files, Michael Jemery has the downloads for you. You can download hypnosis from apps, audio, mp3 and even youtube !

  8. IMSCSEO is a Singapore SEO Enterprise formed by Mike Koosher. The goal of IMSCSEO.com is to offer you SEO services and help SG corporations with their Search Engine Optimization to help them climb the standing of A search engine. Visit imscsseo.com

  9. I merely need to inform you that I am new to having a blog and pretty much cherished your site. Most likely I am most likely to remember your blog post . You seriously have memorable article material. Value it for discussing with us your blog page

  10. Good day there, just got conscious of your wordpress bog through Bing, and have found that it is truly good. I will truly appreciate should you maintain such.

  11. I just need to inform you you that I am new to wordpress blogging and absolutely adored your article. Very likely I am likely to bookmark your blog post . You truly have fantastic article blog posts. Get Pleasure From it for swapping with us your main blog post

  12. I really desire to inform you that I am new to having a blog and really admired your review. Very possible I am going to store your blog post . You really have extraordinary article material. Appreciate it for sharing with us your main website information

  13. IMSCSEO is a SG SEO Specialist engineered by Mike Koosher. The role of IMSCSEO.com is to render SEO services and help Singapore merchants with their Search Engine Optimization to help them go up the position of Google. Try us @ imscsseo.com

  14. MichaelJemery.com is a site with many hypnosis downloads. Whether you are looking for free hypnosis downloads, self hypnosis download for mp3, video and any audio files, Michael Jemery has the downloads for you. You can download hypnosis from apps, audio, mp3 and even youtube !

  15. I’m still learning from you, while I’m improving myself. I definitely love reading everything that is posted on your website.Keep the stories coming. I enjoyed it!

  16. I’m still learning from you, but I’m trying to reach my goals. I definitely enjoy reading everything that is posted on your site.Keep the information coming. I loved it!

  17. I was just seeking this info for some time. After six hours of continuous Googleing, finally I got it in your site. I wonder what’s the lack of Google strategy that do not rank this kind of informative sites in top of the list. Generally the top sites are full of garbage.

  18. Thank you for every other informative web site. The place else may I am getting that kind of info written in such a perfect approach? I have a mission that I am just now working on, and I’ve been at the look out for such info.

  19. An impressive share! I’ve just forwarded this onto a coworker who had been conducting a little research on this. And he in fact bought me dinner due to the fact that I stumbled upon it for him… lol. So allow me to reword this…. Thank YOU for the meal!! But yeah, thanks for spending some time to talk about this matter here on your website.

  20. Unquestionably believe that which you said. Your favorite justification seemed to be on the web the simplest thing to be aware of. I say to you, I certainly get annoyed while people think about worries that they just don’t know about. You managed to hit the nail upon the top and also defined out the whole thing without having side-effects , people could take a signal. Will likely be back to get more. Thanks

  21. Pretty section of content. I just stumbled upon your web site and in accession capital to assert that I get in fact loved account your blog posts. Anyway I will be subscribing to your feeds or even I fulfillment you get admission to constantly quickly.

  22. I just could not leave your site before suggesting that I actually enjoyed the usual information an individual provide on your visitors? Is going to be back steadily to investigate cross-check new posts

  23. hey there and thank you for your information – I have definitely picked up anything new from right here. I did however expertise some technical points using this website, since I experienced to reload the web site many times previous to I could get it to load properly. I had been wondering if your web host is OK? Not that I am complaining, but slow loading instances times will very frequently affect your placement in google and can damage your high quality score if ads and marketing with Adwords. Anyway I’m adding this RSS to my email and could look out for much more of your respective exciting content. Make sure you update this again soon..

  24. Great paintings! That is the kind of info that are supposed to be shared around the net. Disgrace on Google for no longer positioning this post upper! Come on over and visit my web site . Thanks =)

  25. I together with my guys were found to be reviewing the nice procedures from your web blog then the sudden got an awful feeling I never thanked the web blog owner for those tips. Those ladies had been totally warmed to learn all of them and have now certainly been taking advantage of them. Appreciate your truly being well helpful and then for utilizing this kind of good ideas most people are really eager to learn about. My personal honest regret for not expressing appreciation to you earlier.

  26. You can definitely see your expertise in the work you write. The sector hopes for even more passionate writers like you who aren’t afraid to mention how they believe. At all times follow your heart.

  27. I simply couldn’t leave your website before suggesting that I really loved the usual info a person provide for your visitors? Is gonna be again ceaselessly in order to inspect new posts

  28. I want to point out my passion for your kindness giving support to men and women who really need help with that area. Your special dedication to getting the solution all around became amazingly insightful and have specifically enabled others much like me to achieve their targets. Your insightful guide signifies much to me and even more to my peers. With thanks; from each one of us.

  29. I as well as my guys ended up studying the good things found on your web page and then suddenly developed a terrible feeling I had not thanked the blog owner for those strategies. The boys came for that reason excited to read through them and have very much been loving them. Thanks for truly being very accommodating and for figuring out variety of good issues most people are really needing to know about. My personal honest apologies for not saying thanks to sooner.

  30. I have been surfing online more than three hours as of late, yet I never found any attention-grabbing article like yours. It¡¦s lovely price enough for me. Personally, if all webmasters and bloggers made just right content as you did, the web might be a lot more useful than ever before.

  31. Of course, what a splendid website and revealing posts, I definitely will bookmark your site.Have an awsome day!

  32. Wow, superb blog layout! How long have you been blogging for? you made blogging look easy. The overall look of your website is wonderful, as well as the content!

  33. whoah this weblog is fantastic i like studying your articles. Keep up the great work! You understand, a lot of individuals are looking around for this info, you could help them greatly.

  34. Wow, amazing blog layout! How long have you been blogging for? you make blogging look easy. The overall look of your web site is excellent, as well as the content!

  35. I needed to compose you one very small remark just to say thank you yet again considering the beautiful tactics you’ve documented on this website. It was certainly strangely open-handed of people like you to provide publicly what exactly a number of us might have offered for an e-book to earn some bucks for their own end, notably considering that you could have done it in the event you decided. The tricks likewise served as a great way to be certain that most people have a similar interest the same as mine to understand a good deal more when it comes to this condition. Certainly there are millions of more pleasant instances ahead for folks who browse through your website.

  36. I precisely desired to say thanks once more. I am not sure what I would’ve tried without the actual opinions discussed by you directly on my area of interest. It absolutely was a real frightful matter in my position, but taking note of your professional style you dealt with the issue took me to weep for joy. I’m thankful for this information and even expect you realize what an amazing job that you’re putting in instructing the mediocre ones all through your web site. I know that you’ve never got to know any of us.

  37. Good site! I truly love how it is simple on my eyes and the data are well written. I am wondering how I could be notified when a new post has been made. I have subscribed to your RSS feed which must do the trick! Have a great day!

  38. I got what you mean , thankyou for putting up.Woh I am delighted to find this website through google. “The test and use of a man’s education is that he finds pleasure in the exercise of his mind.” by Carl Barzun.

  39. I¡¦ve been exploring for a little bit for any high quality articles or blog posts in this sort of area . Exploring in Yahoo I ultimately stumbled upon this web site. Reading this information So i am glad to show that I’ve an incredibly good uncanny feeling I came upon exactly what I needed. I so much indisputably will make sure to don¡¦t disregard this web site and give it a glance on a continuing basis.

  40. Hey, you used to write wonderful, but the last few posts have been kinda boring¡K I miss your super writings. Past several posts are just a bit out of track! come on!

  41. I will immediately clutch your rss feed as I can not in finding your e-mail subscription link or newsletter service. Do you’ve any? Please allow me realize in order that I may just subscribe. Thanks.

Leave a Reply

Your email address will not be published.