{"id":133,"date":"2025-06-18T11:14:15","date_gmt":"2025-06-18T11:14:15","guid":{"rendered":"https:\/\/fitmia.fi\/?p=133"},"modified":"2026-04-16T11:05:49","modified_gmt":"2026-04-16T11:05:49","slug":"eksentrinen-harjoittelu","status":"publish","type":"post","link":"https:\/\/fitmia.fi\/?p=133","title":{"rendered":"Eksentrinen harjoittelu \u2013 tehoa voimantuottoon ja suojaa vammoilta"},"content":{"rendered":"\n<p><strong>Johdanto<\/strong><\/p>\n\n\n\n<p>Eksentrinen harjoittelu ja kuormitus on nostanut profiiliaan etenkin voimaharjoittelussa ja kuntoutuksessa. Sen tehoa kehutaan, mutta mist\u00e4 siin\u00e4 oikeastaan on kyse \u2013 ja miksi se toimii niin hyvin? T\u00e4ss\u00e4 postauksessa pureudutaan eksentrisen harjoittelun vaikutuksiin tieteellisesti, mutta k\u00e4yt\u00e4nn\u00f6nl\u00e4heisesti.<\/p>\n\n\n\n<p><strong>Mit\u00e4 on eksentrinen kuormitus?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lihasty\u00f6n muoto, jossa lihas pitenee samalla kun se tuottaa voimaa (esim. jarruttava vaihe kyykyss\u00e4 tai alaslasku leuavedossa).<\/li>\n\n\n\n<li>Ero konsentriseen (lyhenev\u00e4 lihasty\u00f6) ja isometriseen (staattinen) lihasty\u00f6h\u00f6n.<\/li>\n<\/ul>\n\n\n\n<p><strong>Miksi se on tehokasta?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eksentrisesti lihakset kest\u00e4v\u00e4t suurempia kuormia kuin konsentrisesti.<\/li>\n\n\n\n<li>Aktivoituu enemm\u00e4n motorisia yksik\u00f6it\u00e4 ja suuremmalla voimalla.<\/li>\n\n\n\n<li>Mekaaninen j\u00e4nnitys ja mikrovauriot stimuloivat lihaskasvua ja j\u00e4nteiden vahvistumista.<\/li>\n<\/ul>\n\n\n\n<p><strong>Tieteellinen n\u00e4k\u00f6kulma<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Eksentrinen vs. konsentrinen aktivoituminen<\/strong><br>Tutkimukset osoittavat, ett\u00e4 eksentriset supistukset voivat tuottaa suurempia voimia pienemm\u00e4ll\u00e4 s\u00e4hk\u00f6isell\u00e4 aktivoinnilla verrattuna konsentrisiin supistuksiin. Mahdollinen selitys liittyy mekaanisiin ja passiivisiin komponentteihin, kuten titiniin.<\/li>\n\n\n\n<li><strong>J\u00e4nteen adaptaatiot ja vammojen ennaltaehk\u00e4isy<\/strong><br>Eksentrinen harjoittelu lis\u00e4\u00e4 j\u00e4nteiden vetolujuutta ja kest\u00e4vyytt\u00e4. Se on erityisen hy\u00f6dyllist\u00e4 akillesj\u00e4nteen ja polvij\u00e4nteen ongelmien ennaltaehk\u00e4isyss\u00e4 ja kuntoutuksessa.<\/li>\n\n\n\n<li><strong>Voimantuoton kehitt\u00e4minen<\/strong><br>Eksentrinen harjoittelu voi nostaa 1RM-tuloksia ja parantaa nopeusvoimaa. Se soveltuu hyvin osaksi huippu-urheilijan ohjelmointia tai kehitysjaksoja.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" data-src=\"https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/06\/alexander-red-qo1pyCD02t4-unsplash-1024x683.jpg\" alt=\"\" class=\"wp-image-130 lazyload\" data-srcset=\"https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/06\/alexander-red-qo1pyCD02t4-unsplash-1024x683.jpg 1024w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/06\/alexander-red-qo1pyCD02t4-unsplash-300x200.jpg 300w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/06\/alexander-red-qo1pyCD02t4-unsplash-768x512.jpg 768w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/06\/alexander-red-qo1pyCD02t4-unsplash-1536x1024.jpg 1536w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/06\/alexander-red-qo1pyCD02t4-unsplash-2048x1365.jpg 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/683;\" \/><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Eksentrinen harjoittelu ja Flywheel<\/strong><\/p>\n\n\n\n<p>Flywheel-harjoittelu on noussut lupaavaksi menetelm\u00e4ksi erityisesti i\u00e4kk\u00e4iden voimaharjoittelussa. Toisin kuin painovoimapohjaisissa harjoitusmuodoissa, flywheel-laitteet perustuvat kineettisen energian varastointiin ja palautukseen vauhtipy\u00f6r\u00e4n avulla, mik\u00e4 mahdollistaa tehokkaan konsentrisen ja erityisesti eksentrisen kuormituksen (Maroto-Izquierdo ym. 2017).<\/p>\n\n\n\n<p>Vicens-Bordas ym. (2020) systemaattisessa katsauksessa ja meta-analyysiss\u00e4 todettiin, ett\u00e4 flywheel-harjoittelu parantaa lihasvoimaa tehokkaammin kuin perinteinen painoharjoittelu. Tulokset osoittavat erityisesti alaraajojen voimantuoton kasvua ja lihasaktivaation parantumista sek\u00e4 parempaa hyppy- ja sprinttisuorituskyky\u00e4.<\/p>\n\n\n\n<p>Flywheel-harjoittelu osoittautui lis\u00e4ksi tehokkaaksi menetelm\u00e4ksi lihasmassan lis\u00e4\u00e4misess\u00e4 ja vammojen ehk\u00e4isyss\u00e4. T\u00e4m\u00e4 tekee siit\u00e4 erinomaisen ty\u00f6kalun my\u00f6s urheilijoille sek\u00e4 vanhenevan v\u00e4est\u00f6n toimintakyvyn yll\u00e4pit\u00e4miseen ja sarkopenian ehk\u00e4isyyn.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Miten eksentrinen harjoittelu kannattaa ohjelmoida?<\/strong><\/p>\n\n\n\n<p><strong>Tapoja toteuttaa:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tempoharjoittelu: 3\u20135 s laskuvaihe, r\u00e4j\u00e4ht\u00e4v\u00e4 yl\u00f6snousu<\/li>\n\n\n\n<li>Negatiiviset toistot: paino, jota ei pysty nostamaan, mutta voi laskea hallitusti<\/li>\n\n\n\n<li>Flywheel-harjoittelu: inertia luo eksentrist\u00e4 vastusta<\/li>\n\n\n\n<li>Nordic hamstrings, Romanian deadlifts, eksentriset pohkeet<\/li>\n<\/ul>\n\n\n\n<p><strong>Palautuminen:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eksentrinen kuormitus aiheuttaa enemm\u00e4n mikrovaurioita \u2192 tarvitsee enemm\u00e4n palautumisaikaa<\/li>\n\n\n\n<li>Ei suositella kovina p\u00e4ivin\u00e4 toistuvasti ilman suunnittelua<\/li>\n<\/ul>\n\n\n\n<p><strong>Esimerkkiohjelma (2x\/vko \u2013 kehittyneelle treenaajalle):<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><td><strong>Harjoitus<\/strong><\/td><td><strong>Sarjat x Toistot<\/strong><\/td><td><strong>Tempo \/ Tapa<\/strong><\/td><\/tr><\/thead><tbody><tr><td>Kyykky (eksentrinen painotus)<\/td><td>3&#215;5<\/td><td>4s alas \u2013 r\u00e4j\u00e4ht\u00e4v\u00e4 yl\u00f6s<\/td><\/tr><tr><td>Romanian deadlift<\/td><td>3&#215;8<\/td><td>3s alas<\/td><\/tr><tr><td>Flywheel leg curl<\/td><td>3&#215;10<\/td><td>maksimi veto<\/td><\/tr><tr><td>Nordic hamstrings<\/td><td>2&#215;5<\/td><td>kontrolloitu lasku<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>Kuva: Photo by <a href=\"https:\/\/unsplash.com\/@alexandered7?utm_content=creditCopyText&amp;utm_medium=referral&amp;utm_source=unsplash\" target=\"_blank\" rel=\"noopener\">Alexander Red<\/a> on <a href=\"https:\/\/unsplash.com\/photos\/a-man-is-doing-a-pull-up-in-a-gym-qo1pyCD02t4?utm_content=creditCopyText&amp;utm_medium=referral&amp;utm_source=unsplash\" target=\"_blank\" rel=\"noopener\">Unsplash<\/a><\/p>\n\n\n\n<p><strong>L\u00e4hteet<\/strong><\/p>\n\n\n\n<p>Douglas, J., et al. (2017). &#8220;Eccentric Exercise: Adaptations and Applications for Health and Performance.&#8221;<\/p>\n\n\n\n<p>Hortob\u00e1gyi, T., et al. (1998). &#8220;Muscle activation differences between eccentric and concentric contractions.&#8221;<\/p>\n\n\n\n<p>Mafi, N., et al. (2001). &#8220;Eccentric calf muscle training vs. concentric training in Achilles tendinosis.&#8221;<\/p>\n\n\n\n<p>Vicens-Bordas, J., et al. (2020). Is inertial flywheel resistance training superior to gravity-dependent resistance training in improving muscle strength? A systematic review with meta-analyses.<\/p>\n\n\n\n<p>Roig, M., et al. (2009). &#8220;The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis.&#8221;<\/p>\n\n\n\n<p>Maroto-Izquierdo, S., et al. (2017). &#8220;Effects of inertial training on muscle function and structure: a systematic review.&#8221;<\/p>\n\n\n\n<p>Beato, M., et al. (2020). &#8220;Effect of flywheel resistance training on sport-specific performance in soccer players.&#8221;<\/p>\n\n\n\n<p>Fernandez-Gonzalo, R., et al. (2016). &#8220;Chronic eccentric training improves muscle hypertrophy and functional performance.&#8221;<\/p>\n\n\n\n<p>Wang, R., et al. (2024). &#8220;Flywheel resistance training and balance in older adults.&#8221;<\/p>\n\n\n\n<p>Raya-Gonzalez, J., et al. (2021). &#8220;Flywheel training effects on injury prevention and sport performance.&#8221;<\/p>\n\n\n\n<p>Allen, W.J., et al. (2021). &#8220;Application of flywheel training in athletic populations.&#8221;<\/p>\n\n\n\n<p>Alkner, B.A., &amp; Tesch, P.A. (2004). &#8220;Flywheel resistance training during bed rest.&#8221; Tesch, P.A., et al. (2004). &#8220;Using flywheel exercise to preserve muscle mass during disuse.&#8221;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Johdanto Eksentrinen harjoittelu ja kuormitus on nostanut profiiliaan etenkin voimaharjoittelussa ja kuntoutuksessa. Sen tehoa kehutaan, mutta mist\u00e4 siin\u00e4 oikeastaan on [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":130,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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