Tehotreeni – mitä, kenelle ja miksi?

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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

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