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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Näin toteutat voimaharjoituksen

Näin toteutat voimaharjoituksen

Miten usein tulisi harjoitella?

Yhdysvaltalainen American College of Sports Medicine (ACSM) on antanut tarkat suositukset siitä, kuinka paljon ja millaista voimaharjoittelua tyypin 2 diabetesta sairastavien tulisi harrastaa (30). ACSM suosittelee voimaharjoittelua vähintään kahdesti, mutta mieluusti kolme kertaa viikossa. Jos katsotaan pelkästään voimaharjoittelun vaikutusta pitkäsokeriin eli HbA1c-arvoon, voimaharjoitus kolmesti tai useammin viikossa ei näytä tuovan enää lisähyötyä verrattuna harjoitteluun kahdesti viikossa18. Tämä ei kuitenkaan tarkoita, että kolmas voimaharjoitus viikossa olisi turha, sillä voimaharjoittelun hyödyt eivät rajaudu vain muutoksiin HbA1c-arvossa, vaan monien muiden hyötyjen saavuttamiseksi voimaharjoittelua voi harrastaa kolmesti viikossa.

Muista palautuminen

Voimaharjoitusten välillä olisi suositeltavaa pitää välipäiviä. Voimaharjoittelua ei tulisi tehdä peräkkäisinä päivinä, vaan harjoitukset tulisi sijoittaa viikolle niin, että välissä on vähintään yksi voimaharjoitukseton päivä. Välipäivän ei kuitenkaan tarvitse olla täysin lepopäivä, vaan muuta liikuntaa voi hyvin harrastaa. Suosituksen mukaan yhden voimaharjoituksen olisi hyvä sisältää 5–10 erilaista liikettä, jotka kuormittavat kehon suurimpia lihasryhmiä. Suurimpiin lihasryhmiin kuuluvat jalkojen koukistaja- ja ojentajalihakset (etu- ja takareidet, pakaralihakset), keskivartalon lihakset (vatsalihakset ja vartalon ojentajat), käsien ojentaja- ja koukistajalihakset (hauikset ja ojentajat), yläselän lihakset (leveä selkälihas) sekä olkapään lihakset.

Valitse toisto- ja sarjamäärät oikein

Yksi toisto tarkoittaa yhden liikkeen suorittamista kerran. Sarja on toistojen summa. Voimaharjoittelua aloitettaessa sopiva toistojen määrä yhtä liikettä kohden on 10–15, josta voi edetä vierailemaan 8–10 toiston sarjoihin voiman ja taitojen kehittyessä. Kutakin liikettä tulisi harjoituksen aikana tehdä vähintään yksi sarja, mutta optimaalisinta olisi tehdä 2–4 sarjaa. Jos teet useampia sarjoja, on niiden välissä hyvä pitää pieni tauko. Mitä enemmän toistoja yhdessä sarjassa teet, sitä lyhyempi tauko voi olla, ja vastaavasti toistomäärän kasvaessa voi taukoa sarjojen välillä pidentää. Sopiva tauon kesto on noin minuutti, jos teet 10–15 toistoa ja noin puolitoista minuuttia, jos toistoja on 8–10.

Intensiteetiltään voimaharjoittelun tulisi olla kohtalaista tai kovaa. Tämä tarkoittaa sitä, että valitset sellaisen harjoituspainon, jolla jaksat juuri ja juuri tehdä vaaditun toistomäärän. Sopivat painot kuhunkin liikkeeseen löydät kokeilemalla. Kunkin sarjan viimeisten toistojen tulisi tuntua raskailta tai hyvin raskailta niin, ettet jaksaisi tehdä kuin korkeintaan kaksi toistoa lisää.


Kehitys vaatii nousujohteisuutta ja jatkuvuutta

Tutkimusten mukaan voimaharjoittelun intensiteetti näyttäisi olevan harjoittelusta saatavien hyötyjen kannalta jopa tärkeämpi tekijä kuin se, kuinka pitkään yksi harjoitus kestää, kuinka usein harjoittelee tai kuinka monta toistoa ja sarjaa harjoituksessa tekee (12). Tämän takia harjoittelun intensiteettiä eli rasittavuutta olisikin hyvä muistaa lisätä, kun voimasi ja taitosi alkavat kehittyä. Jos huomaat sarjan viimeisenkin toiston tuntuvan helpolta ja arvioisit pystyväsi tekemään vielä viisi toistoa lisää, on viimeistään aika lisätä painoja. Painojen lisäämisessä kannattaa noudattaa malttia ja aloittaa aina pienimmästä tarjolla olevasta lisäyksestä. Jos tämänkin lisäyksen jälkeen toistot tuntuvat vielä kevyiltä, voit jatkaa painojen lisäämistä, kunnes saavutat toivotun rasituksen.

Toinen tärkeä asia vaikutusten maksimoinnissa on harjoittelun jatkuvuus. Vaikka voimaharjoittelu jo muutamien kuukausien ajan tuo mukanaan positiivisia muutoksia terveydessä ja toimintakyvyssä, ovat vaikutukset esimerkiksi HbA1c-arvoon suuremmat harjoittelun jatkuessa pidempään (16). Parhaimmassa tapauksessa voimaharjoittelusta tulee pysyvä osa elämääsi, eikä se jää vain hetkelliseksi innostumiseksi.

Jotta voimaharjoittelu pysyisi edelleen kehittävänä, pitää harjoittelun vaatimustason nousujohteisesti kasvaa. Se harjoitus, joka voimaharjoittelua aloittaessasi tuntui raskaalta ja kehitti sinua, ei enää myöhemmin ole riittävä ärsyke aikaansaamaan toivottuja muutoksia. Harjoitusohjelmasi tulee siis kehittyä yhtä matkaa kanssasi. Otetaan esimerkki: Aloittaessasi voimaharjoittelua teet kaksi kertaa viikossa harjoituksen, jossa on viisi eri liikettä ja jokaista liikettä tehdään yksi 15 toiston sarja. Kun tämä sujuu hyvin, voit lisätä harjoitukseesi uusia liikkeitä ja nostaa sarjojen määrää. Saat muutettua harjoistusta raskaammaksi aina myös vähentämällä toistojen määrää ja lisäämällä painoja. Lopulta voit lisätä viikkoon kolmannen voimaharjoituksen. Pidemmän ajan tavoitteena voisikin olla voimaharjoittelu kolmesti viikossa, 6-8 erilaista liikettä harjoituksessa sekä kolme sarjaa, joissa olisi 8-12 toistoa. 

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