{"id":2926,"date":"2015-01-13T14:07:11","date_gmt":"2015-01-13T12:07:11","guid":{"rendered":"https:\/\/vanagc.goldenclub.ee\/?p=2926"},"modified":"2015-01-13T14:07:11","modified_gmt":"2015-01-13T12:07:11","slug":"hirmo-alustab","status":"publish","type":"post","link":"https:\/\/vanagc.goldenclub.ee\/en\/hirmo-alustab\/","title":{"rendered":"HIRMO alustab!"},"content":{"rendered":"<p>Alustasime Kristjaniga 6. jaanuaril, kui ta spordiriietuses esimest korda Golden Clubi j\u00f5usaali uksest sisse astus. Kristjani puhul oli tore t\u00f5deda, et ajendiks trenni tulemisel oli just soov enesetunnet parandada, mis arusaadavalt kiire ning tihtipeale ka ebaregulaarse elutempoga inimese jaoks \u00e4\u00e4retult oluline faktor on. Peale treeningu alguses tehtud kehakoostise m\u00f5\u00f5tmist saime selgeks, et muuta saame nii keha rasvasisaldust kui lihastoonust. Sooritasime ka lihasv\u00f5imekuse testid, mis andsid hea ettekujutluse \u00fclakeha, alakeha ning keha keskosa suutlikusest, millest l\u00e4htuvalt saime planeerida ka j\u00e4rgnevad treeningud. Koduseks \u00fclesandeks sai Kristjan omale toitumisp\u00e4eviku t\u00e4itmise, mis oli tema jaoks \u00fcllatavalt meeldiv tegevus. P\u00f5hjuseks v\u00f5is olla asjaolu, et Kristjan valmistab kodus k\u00f5ik toidud omale ja perekonnale ise. Tema toitumisp\u00e4evikut hiljem anal\u00fc\u00fcsides selgus, et \u00fcsna suur osa men\u00fc\u00fcst sisaldab rohkelt k\u00fcllastatud rasvhappeid ning transrasvu, mille osakaal meie igap\u00e4evatoidus peaks olema kontrolli all. Kuna Kristjani p\u00e4evakaloraa\u009e oli normide piires, siis seadsimegi esimeseks eesm\u00e4rgiks rasvade sisalduse v\u00e4hendamise men\u00fc\u00fcs ja seda peamiselt just nende toiduainete koguste osas, mis toidurasvu rohkelt sisaldavad. Sellist reeglit silmas pidades saavutame ka v\u00e4iksema (kergelt miinuses) p\u00e4evakaloraa\u009ei. Detailsemalt r\u00e4\u00e4gime\u00a0testidest ning toitumismuudatustest juba j\u00e4rgmistes postitustes.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/vanagc.goldenclub.ee\/wp-content\/uploads\/2015\/01\/Hirmo-300x201.jpg\" alt=\"Hirmo\" width=\"500\" height=\"335\" \/><\/p>\n<p>Iga treeningutega alustaja v\u00f5i siis juba aktiivselt tegeleja v\u00f5iks aeg-ajalt \u00fcle vaadata oma p\u00e4evamen\u00fc\u00fc ning kirja panna portsjonid toiduainetest, mida ta oma toidust saab. \u0084T\u00e4ites p\u00fcramiidi\u0093 (allolev pilt) saame selguse, mida peaksime oma igap\u00e4evatoidus piirama ning mida juurde tarbima selleks, et saavutada tasakaalustatud ja organismi igap\u00e4evaselt maksimaalselt toetav toitumine, mis omakorda viib meid soovitud eesm\u00e4rkideni koos igap\u00e4evaste treeningutega.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/vanagc.goldenclub.ee\/wp-content\/uploads\/2015\/01\/Toitumise_p\u00fcramiid.jpg\" alt=\"Toitumise_p\u00fcramiid\" width=\"605\" height=\"481\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"Alustasime Kristjaniga 6. jaanuaril, kui ta spordiriietuses esimest korda Golden Clubi j\u00f5usaali uksest sisse astus. Kristjani puhul oli tore t\u00f5deda, et ajendiks trenni tulemisel oli just soov enesetunnet parandada, mis arusaadavalt kiire ning tihtipeale ka ebaregulaarse elutempoga inimese jaoks \u00e4\u00e4retult oluline faktor on. Peale treeningu alguses tehtud kehakoostise m\u00f5\u00f5tmist saime selgeks, et muuta saame nii&#8230; <br><a class=\"btn btn-primary\" href=\"https:\/\/vanagc.goldenclub.ee\/en\/hirmo-alustab\/\">View Article<\/a>","protected":false},"author":24,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6,12],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>HIRMO alustab! - Golden Club<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/vanagc.goldenclub.ee\/en\/hirmo-alustab\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HIRMO alustab! - Golden Club\" \/>\n<meta property=\"og:description\" content=\"Alustasime Kristjaniga 6. jaanuaril, kui ta spordiriietuses esimest korda Golden Clubi j\u00f5usaali uksest sisse astus. Kristjani puhul oli tore t\u00f5deda, et ajendiks trenni tulemisel oli just soov enesetunnet parandada, mis arusaadavalt kiire ning tihtipeale ka ebaregulaarse elutempoga inimese jaoks \u00e4\u00e4retult oluline faktor on. Peale treeningu alguses tehtud kehakoostise m\u00f5\u00f5tmist saime selgeks, et muuta saame nii... 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Kristjani puhul oli tore t\u00f5deda, et ajendiks trenni tulemisel oli just soov enesetunnet parandada, mis arusaadavalt kiire ning tihtipeale ka ebaregulaarse elutempoga inimese jaoks \u00e4\u00e4retult oluline faktor on. Peale treeningu alguses tehtud kehakoostise m\u00f5\u00f5tmist saime selgeks, et muuta saame nii... 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