{"id":38906,"date":"2021-02-03T12:07:28","date_gmt":"2021-02-03T10:07:28","guid":{"rendered":"https:\/\/nurme.eu\/?p=38906"},"modified":"2024-04-16T02:32:30","modified_gmt":"2024-04-15T23:32:30","slug":"lihtne-nipp-kuidas-saavutada-kiiremini-paremad-treeningtulemused","status":"publish","type":"post","link":"https:\/\/staging.nurme.eu\/en\/tervis\/lihtne-nipp-kuidas-saavutada-kiiremini-paremad-treeningtulemused\/","title":{"rendered":"Lihtne nipp, kuidas saavutada kiiremini paremad treeningtulemused"},"content":{"rendered":"

Uue aasta algusega on paljud andnud endale lubaduse muutuda tervislikumaks ning harrastada m\u00f5nd tervisesporti. Sageli v\u00f5ib suure innuga alustatud sportimine l\u00f5ppeda aga lihaskrampide- ning valuga, suure v\u00e4simuse ja organismi kurnatusega v\u00f5i hullemal juhul ka \u00fcletreenimisega. Oma treeninguid saad toetada \u00f5ige toitumisega, kuid on veel \u00fcks lihtne v\u00f5imalus, kuidas saad oma treeninguid ning vastupidavust turgutada.<\/p>

\"\"<\/figure>

Millised protsessid toimuvad kehas treeningu ajal ning miks on oluline oma j\u00f5uvarud hiljem taastada? <\/h3>

Treeningu ajal kasutatakse \u00e4ra lihastes peituv gl\u00fckogeen, millest toodetakse treeningu ajal energia saamiseks vajaminevat gl\u00fckoosi. Gl\u00fckoosi metabolismis osalevad ens\u00fc\u00fcmid vajavad aktiveerimiseks aga magneesiumi, ilma milleta see protsess ei toimi. Gl\u00fckogeeni varud on treeningu ajal kehale peamiseks k\u00fctuseks, mist\u00f5ttu on \u00e4\u00e4rmiselt oluline, et organism suudaks treeningu ajal gl\u00fckogeenivarud gl\u00fckoosiks s\u00fcnteesida ning t\u00f6\u00f6sse rakendada. <\/p><\/div>\n\n

Kuna suur f\u00fc\u00fcsiline koormus soosib aga magneesiumikadu, on \u00e4\u00e4rmiselt oluline p\u00f6\u00f6rata t\u00e4helepanu sellele, et sinu magneesiumivarud oleksid piisavad. Seda nii treeningtulemuste parandamiseks kui ka kiiremaks treeninguj\u00e4rgseks taastumiseks. <\/p><\/div><\/div>

Mis on magneesium? <\/h3>
\"\"<\/figure>

Magneesium – magneesiumihelbed \/ magneesiumi\u00f5li \/ magneesiumkloriid \/ magneesiumisool \/ magneesiumtsitraat \/ magneesium gl\u00fctsinaat \/<\/p>

Magneesium<\/a>  on \u00fcks elut\u00e4htsaid mineraale, millest on inimestel t\u00e4nap\u00e4eval k\u00f5ige enam puudus. Magneesiumi kanda on eriti vastutusrikas roll. Osaledes meie kehas lausa 300 erinevas ainevahetusprotsessis, kaitseb magneesium nii meie s\u00fcdant, on abiks verer\u00f5hu kontrolli all hoidmisel kui v\u00f5itleb ka p\u00f5letikutekitajatega. Lisaks on magneesium suurep\u00e4rane energiavarude taastaja, mis teeb temast asendamatu kaaslase iga inimese, kuid eriti sportlase jaoks. <\/p>

Kuidas saab magneesium minu treeningtulemusi parandada? <\/h3>

Magneesiumil on v\u00e4ga oluline roll nii lihaste t\u00f6\u00f6d, hapniku kasutamist kui ka elektrol\u00fc\u00fctide tasakaalu m\u00f5jutavates protsessides. Lisaks eelnevale on magneesium asendamatu t\u00e4htsusega ka valkude s\u00fcnteesis, mis on omakorda oluline lihaste arenguks. Treeningu ajal toodetakse organismi gl\u00fckogeeni varudest energia saamiseks gl\u00fckoosi, mis on vajalik treeningtulemuste saavutamiseks. Selleks, et antud protsess efektiivselt toimida saaks, on aga vaja justnimelt magneesiumi.  Lisaks on magneesium abiks lihaste l\u00f5\u00f5gastumisel ning seel\u00e4bi ka erinevate vigastuste ennetamisel. <\/p>

\"\"<\/figure>

Kuidas ma saan aru, et peaksin treeningute ajal kasutama magneesiumit? <\/h3>

Magneesiumipuudus v\u00f5ib endast m\u00e4rku anda mitmeti. Esmasteks ning enamlevinumateks s\u00fcmptomiteks on lihaskrambid, liigse piimhappe kogunemisest p\u00f5hjustatud lihasvalud, pidev v\u00e4simus, treeningtulemuste langus ning aeglasem taastumine. Lisaks v\u00f5ivad esineda peavalud, migreenihood, \u00e4revus ning pidev n\u00e4ljatunne ka siis, kui k\u00f5ht on t\u00e4is. <\/p>

Kuidas ma saan k\u00f5ige kiiremini oma magneesiumi varusid t\u00e4iendada? <\/h3>

Magneesiumivarude t\u00e4iendamiseks on mitmeid v\u00f5imalusi. K\u00f5ige kiiremaks ja t\u00f5husamaks viisiks on magneesiumi v\u00e4lispidine kasutamine, kasutades selleks spetsiaalselt jalavanni tarbeks m\u00f5eldud magneesiumihelbeid<\/a> v\u00f5i magneesiumi\u00f5li<\/a> nahale m\u00e4\u00e4rimiseks. Magneesium ei taha l\u00e4bi soolestiku v\u00e4ga h\u00e4sti imenduda ning v\u00f5ib suurtes kogustes m\u00f5juda lausa k\u00f5hulahtistavalt. Seep\u00e4rast teeb v\u00e4lispidine kasutamine elu oluliselt lihtsamaks ning soovitud tulemused saabuvad kiiremini. Magneesiumihelvestega v\u00f5ib teha nii jalavanni, kui kasutada ka kogu keha vanni puhul. N\u00e4dalas soovitatakse v\u00f5tta 2-3 magneesiumivanni jalgadele v\u00f5i \u00fcle keha. Vajadusel v\u00f5ib magneesiumivanni v\u00f5tta ka tihedamini. <\/p><\/div>\n\n

Magneesiumihelbed<\/a> sobivad kasutamiseks igas vanuses ning ka raseduse ja imetamise ajal. Magneesiumi\u00f5li<\/a> puhul tuleb seda aga lihtsalt nahale pihustada ning lasta sel naha sisse imbuda. Parim aeg on selleks peale vannis v\u00f5i du\u0161i all k\u00e4iku, sest nahk on siis soe ja poorid avatud, mis soodustab magneesiumi imendumist. \u00d5li puhul v\u00f5ib esmasel kasutuskorral tunda kerget kipitus v\u00f5i s\u00fcgelustunnet, mis v\u00f5ib olla m\u00e4rk magneesiumipuudusest ning tuleneb magneesiumi kiirest imendumisest nahka. Regulaarse kasutamise k\u00e4igus aga kipitus taandub.<\/p><\/div><\/div>

\"\"<\/figure>

Miks ei ole tabletid parim lahendus?  <\/h3>

Magneesiumiga toidulisandid, lahustuvad tabletid ning graanulid aitavad magneesiumipuudust k\u00fcll leevendada, kuid samas koormavad need ka seedimist ning v\u00f5ivad tekitada k\u00f5huprobleeme, mist\u00f5ttu v\u00f5ib vajaliku koguse magneesiumi omastamine v\u00f5tta tunduvalt kauem aega. Seep\u00e4rast tasub k\u00f5ige kiiremaks ning efektiivsemaks tulemuseks magneesiumipuuduse korral eelistada hoopis naha kaudu imenduvaid magneesiumipreparaate – jalavanniks m\u00f5eldud magneesiumihelbeid v\u00f5i magneesiumi\u00f5li nahale m\u00e4\u00e4rimiseks.<\/p>

Kuidas on magneesiumi m\u00f5ju suurim l\u00e4bi naha imendudes? <\/h3>

Mitmete ekspertide hinnangul on just v\u00e4lispidine annustamine efektiivseim ning \u00fchtlasi ka kiireim viis magneesiumi varude t\u00e4iendamiseks. Seda p\u00f5hjusel, et keha omastab vajaliku magneesiumi koguse esimese 20 minuti jooksul, mist\u00f5ttu on \u00fcledoseerimine praktiliselt v\u00f5imatu. Lisaks pole karta ebameeldivaid k\u00f5rvalm\u00f5jusid nagu k\u00f5huvalu v\u00f5i lahtisus. <\/p>

<\/div><\/div>","protected":false},"excerpt":{"rendered":"

Uue aasta algusega on paljud andnud endale lubaduse muutuda tervislikumaks ning harrastada m\u00f5nd tervisesporti. Sageli v\u00f5ib suure innuga alustatud sportimine l\u00f5ppeda aga lihaskrampide- ning valuga, suure v\u00e4simuse ja organismi kurnatusega v\u00f5i hullemal juhul ka \u00fcletreenimisega. Oma treeninguid saad toetada \u00f5ige toitumisega, kuid on veel \u00fcks lihtne v\u00f5imalus, kuidas saad oma treeninguid ning vastupidavust turgutada. Millised […]<\/p>","protected":false},"author":3,"featured_media":1040650,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_breakdance_hide_in_design_set":false,"_breakdance_tags":"","footnotes":""},"categories":[1457],"tags":[],"class_list":["post-38906","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis"],"acf":[],"yoast_head":"\nMagneesium aitab parandada treeningtulemusi ja ennetab lihasvalu<\/title>\n<meta name=\"description\" content=\"Magneesium on \u00fcks olulisemaid mineraale sportlasele, et taastuda p\u00e4rast suurt f\u00fc\u00fcsilist koormust ning parandada oma treeningute tulemusi.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/staging.nurme.eu\/en\/tervis\/lihtne-nipp-kuidas-saavutada-kiiremini-paremad-treeningtulemused\/\" \/>\n<meta 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