Privaatpostitus: Treener Maarja Kaseväli

veebruar 9, 2021

Kodused treeningud on praegusel keerulisel ajal tõelised päästjad. Paljud kohad on suletud või käimiseks pigem mitte soovitavad. Soovitatakse pigem püsida kodus, mis tähendab loomulikult ka vähemat liikumist. Kuid oma rutiini struktureerimine nii, et see hõlmaks ühte treeningseanssi päevas, tapab üksluisust, viib sind liikuma ja on kasulik ka sinu vaimsele tervisele.

Veendumaks, et maksimeeriksid neid koduseid treeninguid, panime kokku näpunäited ja nõuanded selle kohta, kuidas kodustest treeningutest maksimumi võtta.

1.   Tee koduste treeningute plaan ja pea sellest kinni

Sinu tavapärane rutiin kodus olles on tõenäoliselt söömine, aknast välja vaatamine ja televiisoripuldist sobivate saadete leidmine. Paljud inimesed on suunatud kodutööle, seega ei pea terve pika päeva jooksul muuks välja minema, kui vaid toidupoodi sisseostude tegemiseks.

Kuid see ei tähenda, et sa ei saaks teha uut rutiini, lähtudes valitsevatest piirangutest. See on oluline nii sinu füüsilise kui ka vaimse tervise jaoks. Järjepidevus ja planeeritus on siin võtmesõnadeks. Kavanda oma päeva konkreetne aeg, mil tegeled füüsilise aktiivsusega ja pea sellest plaanist iga päev kinni. Just nii saad juurutada endas seda tervislikku harjumust, mis seab sinu füüsilise ja vaimse tervise esikohale.

Kui pikalt kodused treeningud ette planeerida?

Hea mõte on iga pühapäev maha istuda ja uue nädala kodused treeningud ette planeerida. See aitab sul nädala sees rajal püsida ka siis, kui motivatsioon on langenud. Kui sa aga nii suur planeerija ei ole, võta vähemalt igal õhtul see hetk aega ja pane kodune treening järgmiseks päevaks päevaplaani. Suhtu plaani tõsimeelselt ja käsitle iga treeningut kui väga olulist kohtumist.

2.   Loo paik koduste treeningute jaoks

Vali oma kodus üks kindel paik, mille pühendad koduse treeningu tegemiseks. Konkreetse paiga loomine aitab sul mõtted viia treeningu peale ja seda efektiivsemalt teha.

Me kõik ei ela majades, kus on piisavalt ruumi täielikult varustatud koduse jõusaali jaoks, kuid see ei tähenda, et sa ei saaks treeningualaks väikest ruumi eraldada – isegi kui see on ajutine ja pärast treeningut selle ära „lammutad“. Kuigi tõhusam oleks, kui sa saaksid selle paiga alles jätta. See motiveerib seda ruumi rohkem kasutada.

3.   Varustuse puudumine ei takista koduseid treeninguid

Sul ei ole vaja täiuslikku varustust alates hantlitest lõpetades mattide ja kummilintidega. See, et sul ei pruugi kodus varustust olla, ei tähenda, et sa ei saaks teha suurepäraseid treeninguid. Ära alahinda oma kehakaalu treenimise jõuna. Leidub suur hulk harjutusi, kus saad ilma täiendavate raskusteta korraliku koormuse igale oma lihasrühmale.

Kuid võid kasutada ka fantaasiat ja asendada hantlid veepudelitega, pealeastepingi tooliga ja võimlemiskepi harjavarrega. Piisava nutikusega saab edukalt enamus treeningvahendeid ka kodusest majapidamisest leida.

4.   Pane selga spordiriided

Sa võid üllatuda, kuidas nii väike asi nagu riiete vahetus, võib tõsta sinu treeningmotivatsiooni. Seega iga kord, kui plaanid treeningutega alustada, vaheta kindlasti ka oma koduriided trenniriiete vastu.

5.   Leia trennikaaslane, kellega edusamme jälgida

Kui plaanid koduseid treeninguid teha, kuid raske on seda harjumust oma igapäevaellu sisse lülitada, palu sõbra abi. Kodus viibimise ajal on (virtuaalse) treeningkaaslase leidmine lõbus viis püsida motiveerituna. Leia sõber või pereliige, kes on valmis pühenduma järjepidevale treeningule, ja planeerige seejärel üheskoos regulaarne virtuaalne treening, kus kasutate koos tegemiseks Skype, Messengeri või Zoomi. Palju lihtsam on treeningkava järgida, kui sul on selleks motiveeriv kaaslane.

6.   Eemalda koduse treeningu segajad

Kodus treenimine on mugav ja lõbus, kuid seal on ka palju häirivaid tegureid. Soovitame enne treeningu alustamist eemaldada kõik segavad faktorid, et saaksid 100% keskenduda treeningrutiinile. Lülita välja teler ja sea telefon hääletu peale ning pane käima lemmikmuusika, et hoida parajat rütmi ja meeleolu.

7.   Ära unusta venitada

Enne trenni soojendus ja pärast venitamine on tõenäoliselt sinu jõusaalirutiini regulaarne osa. Miks peaks siis kodus teisiti olema? Venitamine on sinu lihaste jaoks nii oluline. Nüüd, kui sul võib kodus treenides veidi rohkem aega olla, võid pühendada 10 minutit enne ja pärast treeninguid lihaste soojendamisele ja venitamisele, et need oleksid tugevad ja paindlikud.

autor: Brit Mesipuu

Privaatpostitus: Treener Maarja Kaseväli

detsember 17, 2020

When you think of working out, there will always be the question – what should you do and where should you do it? Should you join a gym or can you work out at home?

No one really needs a gym to start working out – it can easily be done from home. You can get a great workout with your own body weight or with minimum equipment. While a gym membership may be a big (and costly) incentive to working  out, you need to adjust to the options the gym offers and when they are being offered. When choosing a gym, there are a lot of variables. How much time does it take to get to the gym? Does the gym have good classes? Are the amenities any good? Can I afford it? Getting all of that information is work in itself.

If instead of worrying about all of those aspects you could just have great trainers in the comfort of your own home, exactly when you are ready and able to work out, why not give it a go and work out from home then? There are many great advantages to working out from home, in this post we will share just a few with you to get you going:

IT TAKES TIME TO GO TO A GYM
When going to the gym, the gym closest to your work or home may not always be the greatest one. If you have to decide whether you will spend an extra hour a day in your car to work out or choose a gym closer to you with classes that you are not interested in, which of those options will you go for? Probably you would not want either of them.
When you work out from home, you can skip the extra drive to the gym – that means time saved on each workout for other, more important things. If you live in the countryside, the closest gym may be so far that driving there would not be an option whatsoever. Instead of seeing that as an issue, you can just decide that your home is your gym and make the most of it.

YOUR OWN SCHEDULE, NOT SOMEONE ELSES
When going to a gym, their group classes are always scheduled and what may interest you may not be available at a suitable time for you. If your favorite trainer only gives classes while you’re at work or their classes are fully booked, then a gym membership will probably not have the greatest use and you may just start skipping working out altogether.

Working out from home can offer a lot of variety. When you subscribe to FitQ, you have different trainers and classes available to you in the comfort of your own home. No more worrying if you can get a spot to the class – you will always have a spot.

DO WHAT YOU FEEL LIKE DOING
Sometimes our plans or how we feel changes. If you book a class in a gym, you may be held to that booking, so you may still be charged for it even if you decide you don’t want to attend.
If in the morning you are thinking that it is a great day for Zumba, but in the evening after work that doesn’t really look that appealing anymore and all you want to do is get a good stretch, then at home you can change your mind without any cost or consequence.
When working out, it is very important to listen to your body and give it the kind of movement that it needs.

PRIVACY
A lot of us like our own private space. In public gyms and group classes, there may be someone standing just a little too close, grunting a bit too loud or maybe the background music is not to your liking. When working out from the privacy of your own home, you  do not have to worry about any of that.
Your own music on the background (or none if you prefer it that way), your own choice of clothing (don’t worry about that small stain on your gym shirt) and your own personal bathroom to have a shower in later. Not having to carry all of your towels, shampoos etc to a gym is a great perk for a lot of us.

TAKE A BREAK
If you are already working from home – which a lot of people are right now – then you have figured out that it can be quite comfortable. So is working out from home. When you have an hour for a lunch break after a long meeting and your head is fried, then take a break. When you need to get a fresh start for the other half of your workday, then why not work out? You could use half of your break to work out, the other half for a shower and a quick meal. Getting to move in the middle of the day will reset your day and give you the needed energy to go on.

We are not saying that going to the gym is not a good option. We are saying that most likely you have never thought of everything you could do from home. You could also probably think of a few more personal ideas on why you should work out at home. FitQ will give you access to different trainers and workouts to give you a wide variety of options in your own home.

To get more information about what FitQ has to offer, read HERE.