{"id":106130,"date":"2026-02-12T00:35:36","date_gmt":"2026-02-12T00:35:36","guid":{"rendered":"https:\/\/www.europesays.com\/ee\/106130\/"},"modified":"2026-02-12T00:35:36","modified_gmt":"2026-02-12T00:35:36","slug":"treener-ilma-trennita-ule-40-aastane-inimene-kaua-tervena-valja-ei-vea-terevisioon","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ee\/106130\/","title":{"rendered":"Treener: ilma trennita \u00fcle 40-aastane inimene kaua tervena v\u00e4lja ei vea | Terevisioon"},"content":{"rendered":"<p>Treener Janika Koch-M\u00e4e r\u00e4\u00e4kis &#8220;Terevisioonis&#8221;, et \u00fcle 40-aastane inimene ilma trennita kaua tervena v\u00e4lja ei vea, sest lihasmass ja -j\u00f5udlus hakkavad v\u00e4henema juba 30. eluaastate teises pooles. Koch-M\u00e4e s\u00f5nul ei pea j\u00f5utrenni tegemiseks ilmtingimata j\u00f5usaali minema.<\/p>\n<p>&#8220;Juba 30. eluaastate teises pooles lihasmass j\u00e4rk-j\u00e4rgult kehas v\u00e4heneb, luutihedus hakkab v\u00e4henema. Viimaste uuringute valguses on kriitiline aeg asuda tegutsema 36. ja 46. eluaasta vahel. Kui sa selles vahemikus hakkad targalt tegutsema, siis hilisemas elus v\u00f5idad juurde aastaid, elukvaliteeti ja tervist tervikuna,&#8221; nentis treener Janika Koch-M\u00e4e.<\/p>\n<p>Lihasj\u00f5udlus v\u00f5ib 30. eluaastate teisest poolest alates v\u00e4heneda aastas kaheksa kuni seitseteist protsenti. &#8220;Lihasj\u00f5udlus on otseselt seotud sellega, et me jaksame ja j\u00f5uame.&#8221;<\/p>\n<p>Noore inimese keha andestab v\u00e4ga palju ja on \u00fcsna kohanemisv\u00f5imeline. &#8220;35-aastane inimene v\u00f5ib juba tunda, et tema keha hakkab ise vaikselt m\u00e4rku andma, et see ei ole okei,&#8221; t\u00f5des Koch-M\u00e4e. &#8220;N\u00e4iteks \u00fcks unetu \u00f6\u00f6 vajab vanemas eas juba n\u00e4dal aega taastumist.&#8221;<\/p>\n<p>Trenniga on sama asi. &#8220;Nooremas eas olemegi rohkem liikuvamad ja sportlikumad. T\u00e4iskasvanuelu kohustustega j\u00e4\u00e4b treening sageli tagaplaanile. Trenn iseenesest on ju ka kontrollitud stressor ja see ei tee ainult meie keha tugevamaks, vaid annab ka vaimset paindlikkust ja vastupidavust stressile.&#8221;<\/p>\n<p>Keha vajab m\u00f5\u00f5dukat aeroobset koormust. &#8220;Ainu\u00fcksi k\u00f5ndimisest siiski ei piisa, mingit j\u00f5utrenni tuleks siiski ka teha. See ei pea olema j\u00f5usaal, j\u00f5utrenni saad vabalt teha oma kodus raskustega, mis sul olemas on. V\u00f5i teed trenni v\u00e4lij\u00f5usaalis. Kaks korda n\u00e4dalas j\u00f5utrenni teha oleks imeline just lihaste p\u00e4rast,&#8221; t\u00f5i Koch-M\u00e4e v\u00e4lja.<\/p>\n<p>V\u00e4ga palju on treeneri s\u00f5nul uuritud vanemaealisi inimesi. &#8220;Just lugesin \u00fcht uuringut, kus 86- kuni 96-aastased inimesed pandi kaheksaks n\u00e4dalaks j\u00f5utrenni tegema ja selle aja jooksul kasvas nende lihasj\u00f5udlus 180 protsenti. K\u00f5ik on v\u00f5imalik ka hilisemas eas. Alati on m\u00f5tet alustada, sest sa v\u00f5idad juurde elukvaliteeti ja eluea pikkust ka,&#8221; nentis Koch-M\u00e4e.<\/p>\n<p><img decoding=\"async\" data-photo-id=\"3195827\" src=\"https:\/\/www.europesays.com\/ee\/wp-content\/uploads\/2026\/02\/3195827h6499t24.png\"\/>Treener Janika Koch-M\u00e4e Autor\/allikas: ERR<\/p>\n","protected":false},"excerpt":{"rendered":"Treener Janika Koch-M\u00e4e r\u00e4\u00e4kis &#8220;Terevisioonis&#8221;, et \u00fcle 40-aastane inimene ilma trennita kaua tervena v\u00e4lja ei vea, sest lihasmass&hellip;\n","protected":false},"author":2,"featured_media":106131,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[18],"tags":[37,33,35,34,36,50782,12685,159,158,11532],"class_list":["post-106130","post","type-post","status-publish","format-standard","has-post-thumbnail","category-sport","tag-ee","tag-eesti","tag-eesti-keel","tag-estonia","tag-estonian","tag-janika-koch-mae","tag-joutrenn","tag-sport","tag-sports","tag-trenn"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@ee\/116054859623716784","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ee\/wp-json\/wp\/v2\/posts\/106130","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ee\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ee\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ee\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ee\/wp-json\/wp\/v2\/comments?post=106130"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ee\/wp-json\/wp\/v2\/posts\/106130\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ee\/wp-json\/wp\/v2\/media\/106131"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ee\/wp-json\/wp\/v2\/media?parent=106130"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ee\/wp-json\/wp\/v2\/categories?post=106130"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ee\/wp-json\/wp\/v2\/tags?post=106130"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}