1
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
5 Pocket Jean - 30 / Indigo
30
30
32
34
Indigo
Indigo
-
+
$ 404.6 $ 304.6
5 Pocket Jean - 30 / Indigo
30
30
32
34
Indigo
Indigo
-
+
$ 404.6 $ 304.6
5 Pocket Jean - 30 / Indigo
$ 404.6 $ 304.6
30
30
32
34
Indigo
Indigo
-
+
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28)","#pibtn-icon-font-size":"16px","#continue-text":"Jatka ostoksia","#continue-display":"inline-block","#continue-width":"100px","#continue-height":"42px","#continue-effect-hover":"raise","#continue-font-size":"13px","#continue-font-weight":"400","#continue-font-style":"normal","#continue-text-decoration":"none solid rgb(255, 255, 255)","#continue-color":"rgb(255, 255, 255)","#continue-color-hover":"rgb(255, 255, 255)","#continue-background-color":"rgb(128, 83, 157)","#continue-background-color-hover":"rgb(240, 128, 80)","#continue-border-width":"0px","#continue-border-color":"rgb(0, 0, 0)","#continue-border-color-hover":"rgb(0, 0, 0)","#continue-border-radius":"5px","#checkout-text":"Kassa","#checkout-display":"block","#checkout-width":"100px","#checkout-height":"42px","#checkout-effect-hover":"raise","#checkout-font-size":"13px","#checkout-font-weight":"400","#checkout-font-style":"normal","#checkout-text-decoration":"none solid rgb(255, 255, 255)","#checkout-color":"rgb(255, 255, 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{"#popup-showup-effect":"bounceDownIn","#popup-width":"850px","#popup-font-family":"News_Cycle","#popup-padding":"30px","#popup-background-color":"rgb(255, 255, 255)","#popup-border-width":"0px","#popup-border-color":"rgb(255, 255, 255)","#popup-border-radius":"5px","#product-title-display":"inline","#product-title-font-size":"16px","#product-title-font-weight":"700","#product-title-font-style":"normal","#product-title-text-decoration":"none solid rgb(0, 0, 0)","#product-title-text-align":"left","#product-title-color":"rgb(0, 0, 0)","#success-alert-text":"Product successfully added to your shopping cart","#success-alert-display":"block","#success-alert-font-size":"18px","#success-alert-font-weight":"700","#success-alert-font-style":"normal","#success-alert-text-decoration":"none solid rgb(40, 167, 69)","#success-alert-text-align":"left","#success-alert-color":"rgb(40, 167, 69)","#additional-quantity-text":"Quantity","#additional-subtotal-text":"Subtotal","#additional-total-text":" Total ","#additional-display":"block","#additional-font-size":"14px","#additional-font-weight":"400","#additional-font-style":"normal","#additional-text-decoration":"none solid rgb(0, 0, 0)","#additional-text-align":"left","#additional-color":"rgb(0, 0, 0)","#item-count-text-text":"There are {number} tems in your cart.","#item-count-text-display":"block","#item-count-text-font-size":"18px","#item-count-text-font-weight":"700","#item-count-text-font-style":"normal","#item-count-text-text-decoration":"none solid rgb(0, 0, 0)","#item-count-text-text-align":"left","#item-count-text-color":"rgb(0, 0, 0)","#cart-note-text":"Add a note for admin","#cart-note-display":"block","#cart-note-font-size":"14px","#cart-note-font-weight":"700","#cart-note-font-style":"normal","#cart-note-text-decoration":"none solid rgb(0, 0, 0)","#cart-note-text-align":"left","#cart-note-color":"rgb(0, 0, 0)","#continue-text":"CONTINUE SHOPPING","#continue-display":"inline-flex","#continue-width":"170px","#continue-height":"43px","#continue-font-size":"12px","#continue-font-weight":"400","#continue-font-style":"normal","#continue-text-decoration":"none solid rgb(255, 255, 255)","#continue-color":"rgb(255, 255, 255)","#continue-color-hover":"rgb(228, 228, 228)","#continue-background-color":"rgb(0, 0, 0)","#continue-background-color-hover":"rgb(0, 0, 0)","#continue-border-width":"0px","#continue-border-color":"rgb(0, 0, 0)","#continue-border-color-hover":"rgb(0, 0, 0)","#continue-border-radius":"0px","#checkout-text":"PROCEED TO CHECKOUT","#checkout-display":"inline-flex","#checkout-width":"169px","#checkout-height":"43px","#checkout-font-size":"12px","#checkout-font-weight":"400","#checkout-font-style":"normal","#checkout-text-decoration":"none solid rgb(255, 255, 255)","#checkout-color":"rgb(255, 255, 255)","#checkout-color-hover":"rgb(228, 228, 228)","#checkout-background-color":"rgb(0, 0, 0)","#checkout-background-color-hover":"rgb(0, 0, 0)","#checkout-border-width":"0px","#checkout-border-color":"rgb(0, 0, 0)","#checkout-border-color-hover":"rgb(0, 0, 0)","#checkout-border-radius":"0px","#tocartbtn-text":"GO TO CART","#tocartbtn-display":"none","#tocartbtn-width":"160px","#tocartbtn-height":"41px","#tocartbtn-font-size":"12px","#tocartbtn-font-weight":"400","#tocartbtn-font-style":"normal","#tocartbtn-text-decoration":"none solid rgb(255, 255, 255)","#tocartbtn-color":"rgb(255, 255, 255)","#tocartbtn-color-hover":"rgb(224, 224, 224)","#tocartbtn-background-color":"rgb(0, 0, 0)","#tocartbtn-background-color-hover":"rgb(0, 0, 0)","#tocartbtn-border-width":"0px","#tocartbtn-border-color":"rgb(0, 0, 0)","#tocartbtn-border-color-hover":"rgb(0, 0, 0)","#tocartbtn-border-radius":"0px"}
{"#stickybar-display":"none","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(246, 247, 251)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"130px","#stickybar-buynow-height":"35px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"slide","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(37, 37, 37)","#stickybar-buynow-background-color-hover":"rgb(37, 37, 37)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(255, 255, 255)","#stickybar-buynow-border-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-border-radius":"15px"}
{"#stickybar-display":"flex","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(255, 255, 255)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"130px","#stickybar-buynow-height":"35px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"slide","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(242, 108, 79)","#stickybar-buynow-background-color-hover":"rgb(242, 108, 79)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(255, 255, 255)","#stickybar-buynow-border-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-border-radius":"2px"}
{"#stickybar-action":"goto_checkout","#stickybar-display":"flex","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(255, 255, 255)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"230px","#stickybar-buynow-height":"70px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"slide","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(17, 17, 17)","#stickybar-buynow-background-color-hover":"rgb(17, 17, 17)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(0, 0, 0)","#stickybar-buynow-border-color-hover":"rgb(0, 0, 0)","#stickybar-buynow-border-radius":"0px"}
{"#stickybar-display":"flex","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(242, 108, 79)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(255, 255, 255)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"230px","#stickybar-buynow-height":"70px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"none","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 255, 255)","#stickybar-buynow-color":"rgb(255, 255, 255)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(0, 0, 0)","#stickybar-buynow-background-color-hover":"rgb(0, 0, 0)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(0, 0, 0)","#stickybar-buynow-border-color-hover":"rgb(0, 0, 0)","#stickybar-buynow-border-radius":"0px"}
{"#stickybar-display":"flex","#stickybar-action":"goto_checkout","#stickybar-font-family":"News_Cycle","#stickybar-background-color":"rgb(255, 255, 255)","#stickybar-height":"70px","#stickybar-position":"position_top","#stickybar-offset":"0px","#stickybar-display-type":"alwayshow","#stickybar-title-font-size":"16px","#stickybar-title-color":"rgb(0, 0, 0)","#stickybar-title-font-weight":"500","#stickybar-title-font-style":"normal","#stickybar-title-text-decoration":"none solid rgb(0, 0, 0)","#stickybar-buynow-text":"BUY NOW","#stickybar-buynow-width":"130px","#stickybar-buynow-height":"35px","#stickybar-buynow-font-size":"11px","#stickybar-buynow-effect-hover":"none","#stickybar-buynow-font-weight":"700","#stickybar-buynow-font-style":"normal","#stickybar-buynow-text-decoration":"none solid rgb(255, 254, 254)","#stickybar-buynow-color":"rgb(255, 254, 254)","#stickybar-buynow-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-background-color":"rgb(242, 108, 79)","#stickybar-buynow-background-color-hover":"rgb(244, 72, 35)","#stickybar-buynow-border-width":"0px","#stickybar-buynow-border-color":"rgb(255, 255, 255)","#stickybar-buynow-border-color-hover":"rgb(255, 255, 255)","#stickybar-buynow-border-radius":"0px"}
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Miten paljon kestävyysliikuntaa tulisi harrastaa?

Miten paljon kestävyysliikuntaa tulisi harrastaa?

Edellisen osan tavoitteena oli vakuuttaa sinut kestävyysliikunnan hyödyistä ja seuraavaksi olisikin aika ryhtyä sanoista käytännön toimiin. Vastataan aluksi kysymyksiin miten, kuinka paljon ja millaista kestävyysliikuntaa minun sitten harrastaa? Vastataan kysymyksiisi sekä 2-tyypin diabeteksen ennaltaehkäisyn, että hoidon näkökulmasta. Ennen liikunnan aloittamista on kuitenkin suositeltavaa, että keskustelet lääkärisi kanssa ja käyt tarvittaessa terveystarkastuksessa mahdollisten piilevän sepelvaltimotaudin tai muiden verenkiertosairauksien riskien kartoittamiseksi. (1)

Kestävyysliikunnan määrä ja diabeteksen ennaltaehkäisy

Aloitetaan liikuntamääristä koskien ennaltaehkäisyä. Tutkimusten mukaan voit ennaltaehkäistä tehokkaasti 2-tyypin diabetesta harrastamalla viikossa 2,5–3 tuntia kohtuukuormitteista kestävyysliikuntaa, kuten reipasta kävelyä. Tämä tarkoittaa esimerkiksi, että liikut puoli tuntia 5–6 päivänä viikossa. Lisäksi päivittäisellä työmatkaliikunnalla, joka kestää yhteensä vähintään 30 minuuttia, voit tutkitusti vähentää riskiä sairastua tyypin 2 diabetekseen. (2,3,4,5) Energiankulutuksen näkökulmasta tarkasteltuna diabetesriskin on havaittu vähenevän noin 6 prosenttia jokaista viikoittaista säännöllisesti toteutettavaa liikuntasuoritusta, joka kuluttaa 500 kilokaloria, kohti. (1) Energiankulutuksen tarkastelusta saat tarkempaa tietoa seuraavassa osassa (4/4).

Kestävyysliikunnan määrä ja diabeteksen hoito

Kuinka paljon sitten liikkua, kun pyrkimyksenä on hoitaa 2-tyypin diabetesta? Tyypin 2 diabeteksen hoitoon on annettu yleisiä terveysliikuntasuosituksia mukailevat kestävyysliikunnan suositukset. Niiden mukaan sinun tulisi pyrkiä harrastamaan viikoittain 150 minuuttia kohtuukuormitteista TAI 90 minuuttia raskasta kestävyysliikuntaa (Kuva 1). (6,7) Voit jakaa ”liikuntaminuutteja” viikon eri päiville itselle parhaiten sopivalla tavalla. Yksittäisen päivän liikuntamäärää ei tarvitse myöskään urakoida kerralla, vaan sen myös koostaa liikuntatuokioista pitkin päivää. Suositeltavaa olisi kuitenkin, että liikkuisit kerrallaan vähintään 10 minuuttia. (7) Kestävyysliikunnan hyödyt ovat parhaimmillaan, jos liikuntasuoritusten välillä on korkeintaan 2 päivää, koska liikunnan edulliset vaikutukset insuliinitoimintaan ovat hetkellisiä (8,9, 10).

Saivatko edellä tykitetyt minuutti- ja tuntimäärät jo ajatuksesi pyörälle? Älä huoli, sillä hyvä muistisääntö sekä 2-tyypin diabeteksen ehkäisyyn, että hoitoon kestävyysliikunnan avulla on: ”Liiku puoli tuntia päivässä.” (2)

Tyypin 2 diabeteksen hoidon kestävyysliikuntasuositukset. (6,7)

  • Kohtuukuormitteista kestävyysliikuntaa vähintään 150 minuuttia viikossa. 


TAI


  • Raskasta kestävyysliikuntaa 90 minuuttia viikossa.

Seuraava kysymys kuuluu, mitä tarkoitetaan käsitteillä ”kohtuukuormitteinen” ja ”raskas”? Kuormittavuudella (teho eli intensiteetti) tarkoitetaan sinun yksilöllisesti kokemaa liikunnan rasittavuutta, joka vaihtelee jokaisen henkilökohtaisen fyysisen suorituskyvyn mukaisesti. Kohtuukuormitteiseksi kestävyysliikunnaksi määritellään liikunta, joka on 64–76 prosenttia maksimaalisesta sykkeestäsi. Maksimaalinen syke on korkein mahdollinen syke, jonka voit saavuttaa fyysisessä kuormituksessa. Voit laskea suuntaa antavan maksimisykkeesi vähentämällä oman ikäsi luvusta 220. (6,11,12)

220 - OMA IKÄ = MAKSIMISYKE

Kohtuukuormitteinen kestävyysliikunta tarkoittaa käytännössä useimmilla esimerkiksi reipasta kävelyä, rauhallista uintia, sauvakävelyä tai pyöräilyä. Parhaan hyödyn saavutat suosimalla lajeja, joissa työskentelevät suuret lihasryhmät. Saat hengästyä hieman, mutta muistathan liikkuessasi ”PPP” säännön, eli pitää pystyä puhumaan. Kohtuukuormitteista kestävyysharjoittelua voisi kuvata talon kivijalaksi – sen avulla luot perustan teholtaan raskaammille harjoituksille ja lajimuodoille. Tavoitteena onkin, että vähitellen jaksat liikkua yhtäjaksoisesti pidempään ja rakennat kestävyyskuntoasi näin vahvalle pohjalle. (6,7,11)

  Raskas kestävyysliikunta määritellään liikunnaksi, jossa maksimaalinen sykkeesi nousee yli 77 prosentin maksimista. Käytännössä mainittu liikunta saa sinut hengästymään kunnolla. Esimerkiksi juoksu, hiihto, reippaat ryhmäliikuntatunnit sekä kovavauhtinen pyöräily kerryttävät raskaan kestävyysliikunnan minuutteja kasaan. Edellä mainittu kovatehoisempi liikunta kuluttaa enemmän energiaa verrattuna kohtuukuormitteiseen. Raskas liikunta kuitenkin uuvuttaa nopeammin, joten kohtuukuormitteiseen liikuntaan verrattuna harjoituksen kesto on usein lyhyempi ja näin energiankulutuksen erot tasoittuvat. Voidaksesi harrastaa raskasta kestävyysliikuntaa turvallisesti, pohjalla on syytä olla vahva kivijalka, eli säännöllinen kohtuukuormitteinen kestävyysliikunta. (6,11,12)

  Kun olet luonut pohjaa säännöllisellä kohtuukuormitteisella kestävyysliikunnalla, voit nostaa liikunnan kuormitusta raskaan kestävyysliikunnan suuntaan. Monipuolisuus on tärkeää huomioida myös kestävyyskuntosi kehittymisen kannalta. Lajien vaihtelun lisäksi huomioi myös liikunnan kuormituksen vaihteleminen. Sisällytä viikkoosi sekä kohtuukuormitteisia, että raskailta tuntuvia kestävyysliikuntakertoja. Voit myös yhdistellä niitä samaan liikuntakertaan, esimerkiksi liikkumalla välillä kunnolla hengästyen ja sen jälkeen sykettä tasoitellen. (12)

Kaikella fyysisellä aktiivisuudella on merkitystä

Kaikkien suosituksien keskellä tärkeintä on kuitenkin muistaa, että kaikki liikuntaan käytetyt minuutit ovat hyödyllisiä ja tärkeitä. Jos olet vasta ystävystymässä kestävyysliikunnan kanssa, tarkoituksena ei missään tapauksessa ole pyrkiä heti täyttämään suosituksia, vaan aloittaa maltillisesti kasvattaen vähitellen viikoista liikuntaminuuttiesi määrä. Huomattavaa on, että jo YKSI tekemäsi liikuntasuoritus parantaa elimistösi kudosten insuliiniherkkyyttä (6). Pelkästään jo se, että tauotat istumista säännöllisesti on tärkeää insuliiniherkkyyden parantamiseksi sekä hapenkuljetuselimistön kunnon ja kehonkoostumuksen ylläpitämiseksi.

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