{"id":4244,"date":"2024-12-30T20:00:00","date_gmt":"2024-12-30T20:00:00","guid":{"rendered":"https:\/\/acticade.eu\/?p=4244"},"modified":"2025-08-30T15:00:31","modified_gmt":"2025-08-30T15:00:31","slug":"kuidas-hoida-treeningeesmarke","status":"publish","type":"post","link":"https:\/\/acticade.eu\/et\/kuidas-hoida-treeningeesmarke\/","title":{"rendered":"Kuidas hoida treeningeesm\u00e4rke ja s\u00e4ilitada motivatsiooni?"},"content":{"rendered":"\n<h1 class=\"wp-block-heading has-large-font-size\" id=\"kuidas-hoida-treening-eesmarke-ja-sailitada-motivatsiooni\" style=\"text-transform:none\"><strong>5 sammu, mida teha, et hoida treeningeesm\u00e4rke ja s\u00e4ilitada motivatsiooni<\/strong><\/h1>\n\n\n\n<!-- Meta Pixel Code -->\n<script>\n!function(f,b,e,v,n,t,s)\n{if(f.fbq)return;n=f.fbq=function(){n.callMethod?\nn.callMethod.apply(n,arguments):n.queue.push(arguments)};\nif(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version='2.0';\nn.queue=[];t=b.createElement(e);t.async=!0;\nt.src=v;s=b.getElementsByTagName(e)[0];\ns.parentNode.insertBefore(t,s)}(window, document,'script',\n'https:\/\/connect.facebook.net\/en_US\/fbevents.js');\nfbq('init', '7485254324899990');\nfbq('track', 'PageView');\n<\/script>\n<noscript><img height=\"1\" width=\"1\" style=\"display:none\"\nsrc=\"https:\/\/www.facebook.com\/tr?id=7485254324899990&#038;ev=PageView&#038;noscript=1\"\n\/><\/noscript>\n<!-- End Meta Pixel Code -->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"luhidalt-ja-kiirelt-tl-dr\"><strong>L\u00fchidalt ja kiirelt (TL;DR)<\/strong><\/h2>\n\n\n\n<p>K\u00fcllap m\u00f5tleme me k\u00f5ik enne uue kavaga alustamist, <em>kuidas hoida treeningeesm\u00e4rke<\/em>? Oma soovide ja eesm\u00e4rkide hoidmine n\u00f5uab planeerimist, p\u00fchendumust ja j\u00e4rjepidevust.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Leia oma motivatsioon \u201e<strong><em>miks<\/em><\/strong>&#8220;.\n<ul class=\"wp-block-list\">\n<li><span style=\"color: var(--ast-global-color-3); font-size: 1rem; background-color: var(--ast-global-color-5);\">Mis juhib sinu soovi midagi muuta?<\/span><\/li>\n\n\n\n<li>Mida sa soovid rohkem tunda?<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Sea selged ja m\u00f5\u00f5detavad eesm\u00e4rgid. Alusta v\u00e4ikeste sammudega.<\/li>\n\n\n\n<li>Loo konkreetne ja realistlik tegevusplaan.<\/li>\n\n\n\n<li>Kaasa tugiv\u00f5rgustik. R\u00e4\u00e4gi oma plaanidest kellelegi, kes aitab hoida sind vastutusel.<\/li>\n\n\n\n<li>Tunnusta v\u00e4ikeseid v\u00f5ite ja j\u00e4lgi edusamme.<\/li>\n<\/ol>\n\n\n<figure style=\"width:50%;height:50%;\" class=\"wp-block-post-featured-image\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1080\" height=\"1350\" src=\"https:\/\/acticade.eu\/wp-content\/uploads\/2024\/12\/blogi-cover.png\" class=\"attachment-post-thumbnail size-post-thumbnail wp-post-image\" alt=\"Kuidas hoida treeningeesm\u00e4rke ja s\u00e4ilitada motivatsiooni?\" style=\"height:50%;object-fit:cover;\" srcset=\"https:\/\/acticade.eu\/wp-content\/uploads\/2024\/12\/blogi-cover.png 1080w, https:\/\/acticade.eu\/wp-content\/uploads\/2024\/12\/blogi-cover-240x300.png 240w, https:\/\/acticade.eu\/wp-content\/uploads\/2024\/12\/blogi-cover-819x1024.png 819w, https:\/\/acticade.eu\/wp-content\/uploads\/2024\/12\/blogi-cover-768x960.png 768w, https:\/\/acticade.eu\/wp-content\/uploads\/2024\/12\/blogi-cover-10x12.png 10w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/figure>\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h3>Liigu peat\u00fckki:<\/h3><nav><ul><li class=\"\"><a href=\"#luhidalt-ja-kiirelt-tl-dr\">L\u00fchidalt ja kiirelt (TL;DR)<\/a><\/li><li class=\"\"><a href=\"#1-leia-oma-miks-ja-keskendu-tundele\">1. Leia oma \u201cMIKS\u201d ja keskendu tundele<\/a><\/li><li class=\"\"><a href=\"#2-maara-selged-ja-moodetavad-eesmargid\">2. M\u00e4\u00e4ra selged ja m\u00f5\u00f5detavad eesm\u00e4rgid<\/a><\/li><li class=\"\"><a href=\"#3-loo-tegevusplaan-ja-struktuur\">3. Loo tegevusplaan ja struktuur<\/a><\/li><li class=\"\"><a href=\"#4-kaasa-tugivorgustik-ja-leia-vastutuse-partner\">4. Kaasa tugiv\u00f5rgustik ja leia vastutuse partner<\/a><\/li><li class=\"\"><a href=\"#5-jalgi-edusamme-ja-tunnusta-vaikesi-voite\">5. J\u00e4lgi edusamme ja tunnusta v\u00e4ikesi v\u00f5ite<\/a><\/li><li class=\"\"><a href=\"#v\">Korduvad k\u00fcsimused<\/a><ul><li class=\"\"><a href=\"#faq-question-1735395020384\">Q&amp;A: Kuidas s\u00e4ilitada treeningmotivatsiooni pikaajaliselt?<\/a><\/li><li class=\"\"><a href=\"#faq-question-1735395044466\">Q&amp;A: Mis aitab p\u00fcsida treeningplaanis?<\/a><\/li><li class=\"\"><a href=\"#faq-question-1735395064294\">Q&amp;A: Mida teha, kui motivatsioon langeb?<\/a><\/li><li class=\"\"><a href=\"#faq-question-1735395081680\">Q&amp;A: Kui tihti peaks treenima tulemuste n\u00e4gemiseks?<\/a><\/li><li class=\"\"><a href=\"#faq-question-1735395101413\">Q&amp;A: Kas Pilates sobib algajatele?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"1-leia-oma-miks-ja-keskendu-tundele\"><strong>1<\/strong><strong>. Leia oma \u201cMIKS\u201d ja keskendu tundele<\/strong><\/h2>\n\n\n\n<p>Motivatsiooni s\u00e4ilitamiseks on oluline m\u00f5ista, <strong>miks<\/strong> sa treenid. K\u00fcsi endalt:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Miks ma tahan olla tugevam?<\/li>\n\n\n\n<li>Miks ma soovin tunda end energilisemana?<\/li>\n\n\n\n<li>Miks mul on vaja olla tervem?<\/li>\n\n\n\n<li>Mida ma soovin tunda rohkem?<\/li>\n\n\n\n<li>Kuidas minu elustiil toetab minu tervise-eesm\u00e4rke?<\/li>\n<\/ul>\n\n\n\n<p>M\u00f5eldes neile k\u00fcsimustele, <strong>kirjuta v\u00e4lja 3 s\u00f5na<\/strong>, kuidas sa tahad end tunda <strong>2 n\u00e4dala p\u00e4rast<\/strong>, <strong>poole aasta p\u00e4rast, 10 aasta p\u00e4rast<\/strong> ja hoia neid n\u00e4htaval kohal, et tuletada meelde oma algset motivatsiooni.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Ps\u00fchholoogilised uuringud, nagu Deci ja Ryan&#8217;i enesem\u00e4\u00e4ratlusteooria (<em><a href=\"https:\/\/selfdeterminationtheory.org\/\" target=\"_blank\" rel=\"noopener\">Self-Determination Theory<\/a><\/em>), kinnitavad, et sisemine motivatsioon, n\u00e4iteks soov tunda end tervemana ja tugevamana, on pikaajalisem kui v\u00e4line motivatsioon, nagu kaalukaotus.<\/p>\n<\/blockquote>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"2-maara-selged-ja-moodetavad-eesmargid\"><strong>2<\/strong><strong>. M\u00e4\u00e4ra selged ja m\u00f5\u00f5detavad eesm\u00e4rgid<\/strong><\/h2>\n\n\n\n<p>Konkreetsed ja realistlikud soovid on v\u00f5tmes\u00f5nadeks, kuidas hoida treeningeesm\u00e4rke. Selle asemel, et \u00f6elda &#8220;Ma hakkan rohkem trenni tegema&#8221;, loo selge plaan, n\u00e4iteks:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>&#8220;Teen Pilatest kaks korda n\u00e4dalas, et <\/em><em>v\u00e4ltida seljavalu tekkimist<\/em><em>.&#8221;<\/em><\/li>\n\n\n\n<li><em>&#8220;Jooksen iga <\/em><em>E ja N<\/em><em> 20 minutit, et parandada vastupidavust.&#8221;<\/em><\/li>\n<\/ul>\n\n\n\n<p><strong>N\u00e4pun\u00e4ide:<\/strong> <strong>Kasuta SMART-eesm\u00e4rkide meetodit <\/strong>(<em>specific, measurable, achievable, relevant, timely<\/em>). Teadusuuringud n\u00e4itavad, et selgete eesm\u00e4rkide seadmine suurendab t\u00f5en\u00e4osust nende saavutamiseks. Eesm\u00e4rk peab olema<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>konkreetne,<\/li>\n\n\n\n<li>m\u00f5\u00f5detav,<\/li>\n\n\n\n<li>saavutatav,<\/li>\n\n\n\n<li>asjakohane<\/li>\n\n\n\n<li>ja ajaliselt m\u00e4\u00e4ratletud.<\/li>\n<\/ul>\n\n\n\n<p>N\u00e4iteks: <em>&#8220;Osalen Pilatese treeningutel kaks korda n\u00e4dalas j\u00e4rgmise 12 n\u00e4dala jooksul, et parandada r\u00fchti ja tugevdada s\u00fcvalihaseid.&#8221;<\/em><\/p>\n\n\n\n<p>Selgitus SMART kriteeriumide j\u00e4rgi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>S<\/strong> (Konkreetne): Osalen Pilatese treeningutel.<\/li>\n\n\n\n<li><strong>M<\/strong> (M\u00f5\u00f5detav): Kaks korda n\u00e4dalas.<\/li>\n\n\n\n<li><strong>A<\/strong> (Saavutatav): Sobib ajakava ja f\u00fc\u00fcsilise tasemega.<\/li>\n\n\n\n<li><strong>R<\/strong> (Asjakohane): Keskendub r\u00fchi ja lihasj\u00f5u parandamisele.<\/li>\n\n\n\n<li><strong>T<\/strong> (Ajaliselt m\u00e4\u00e4ratletud): 12-n\u00e4dalane periood.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"3-loo-tegevusplaan-ja-struktuur\"><strong>3<\/strong><strong>. Loo tegevusplaan ja struktuur<\/strong><\/h2>\n\n\n\n<p>Planeeri oma treeningud samamoodi nagu t\u00f6\u00f6\u00fclesanded. Lisa need kalendrisse ja pea nendest kinni. N\u00e4iteks:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>l<\/strong><strong>iikumine:<\/strong> Broneeri kuu alguses Pilatese tunnid igaks teisip\u00e4evaks ja neljap\u00e4evaks.<\/li>\n\n\n\n<li><strong>m<\/strong><strong>\u00f5tlemine:<\/strong> Sea meeldetuletus, et teha iga p\u00e4ev 5-minutiline hingamisharjutus, et maandada stressi.<\/li>\n\n\n\n<li><strong>m<\/strong><strong>otivatsioon:<\/strong> M\u00e4rgi oma edusammud p\u00e4evikusse v\u00f5i rakendusse.<\/li>\n<\/ul>\n\n\n\n<p>Struktureeritud ajakava v\u00e4hendab vabandusi ja suurendab j\u00e4rjepidevust.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"4-kaasa-tugivorgustik-ja-leia-vastutuse-partner\"><strong>4<\/strong><strong>. Kaasa tugiv\u00f5rgustik ja leia vastutuse partner<\/strong><\/h2>\n\n\n\n<p>Toetuse olemasolu v\u00f5ib oluliselt parandada eesm\u00e4rkide t\u00e4itmist. Leia <strong>s\u00f5ber<\/strong>, kes treenib sinuga koos v\u00f5i v\u00f5ta <strong>personaaltreener<\/strong>, kes hoiab sind vastutavana.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Treener \/ juhendaja saab pakkuda individuaalset juhendamist ja kohandatud harjutusi. Sul on v\u00f5imalus leppida kokku kindel aeg, mil kohtud oma juhendajaga, et vaadata \u00fcle, kuidas sul vahepeal l\u00e4inud on.<\/li>\n\n\n\n<li>Treeningpartner saab pakkuda motivatsiooni ja tekitada s\u00f5bralikku konkurentsi.<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Kusjuures treeningpartneritega osalejad on 90% rohkem j\u00e4rjepidevamad ja p\u00fcsisid aktiivsed pikema aja jooksul kui need, kes pole rajanud omale tugiv\u00f5rgustikku.<\/p>\n<\/blockquote>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"5-jalgi-edusamme-ja-tunnusta-vaikesi-voite\"><strong>5<\/strong><strong>. <\/strong><strong>J\u00e4lgi edusamme ja t<\/strong><strong>unnusta v\u00e4ikesi v\u00f5ite<\/strong><\/h2>\n\n\n\n<p>Kuidas hoida treeningeesm\u00e4rke, kui me ei tunnusta ennast nende poole liikumisel? Suured muutused tulevad v\u00e4ikeste sammudega. Kasuta rakendusi v\u00f5i m\u00e4rkmikku, et j\u00e4lgida oma arengut.<strong> V\u00f5rdle tulemusi<\/strong> regulaarselt ja vajadusel kohanda oma plaani. N\u00e4iteks:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kui j\u00f5udlust pole n\u00e4ha, suurenda intensiivsust.<\/li>\n\n\n\n<li>Kui motivatsioon langeb, proovi uusi harjutusi v\u00f5i liitu r\u00fchmatreeningutega.<\/li>\n<\/ul>\n\n\n\n<p>Muuda oma l\u00e4henemist, kuid <strong>\u00e4ra anna alla.<\/strong><\/p>\n\n\n\n<p>T\u00e4hista igat edusammu, n\u00e4iteks:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Esimene n\u00e4dal ilma vahelej\u00e4\u00e4nud trennideta.<\/li>\n\n\n\n<li>Tugevama tunnetuse m\u00e4rkamine p\u00e4rast 4 n\u00e4dalat j\u00e4rjepidevat Pilatest.<\/li>\n\n\n\n<li>Parema r\u00fchi v\u00f5i painduvuse saavutamine.<\/li>\n<\/ul>\n\n\n\n<p><strong>N\u00e4pun\u00e4ide:<\/strong> Premeeri end tervislike viisidega, n\u00e4iteks massaa\u017ei v\u00f5i uue treeningvarustusega.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em><a href=\"https:\/\/journals.humankinetics.com\/view\/journals\/jsep\/jsep-overview.xml\" target=\"_blank\" rel=\"noopener\">Journal of Sport &amp; Exercise Psychology<\/a><\/em> v\u00e4ljaandes v\u00f5ib lugeda artikleid, mis n\u00e4itavad, et edusammude t\u00e4histamine suurendab motivatsiooni ja parandab tulemusi.<\/p>\n<\/blockquote>\n\n\n\n<p>Pea meeles, et pidev treening v\u00f5ib viia \u00fclekoormuseni ega ole viis kuidas hoida treeningeesm\u00e4rke. Anna kehale piisavalt puhkust ja luba endale l\u00f5\u00f5gastavaid tegevusi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>jooga v\u00f5i meditatsioon stressi v\u00e4hendamiseks.<\/li>\n\n\n\n<li>massaa\u017eid, saun ja vannid lihaspingete leevendamiseks.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"v\">Korduvad k\u00fcsimused<\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1735395020384\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">Q&amp;A: <strong>Kuidas s\u00e4ilitada treeningmotivatsiooni pikaajaliselt?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p><em>Keskendu v\u00e4ikestele v\u00f5itudele ja t\u00e4hista iga saavutust. Hoia eesm\u00e4rgid n\u00e4htaval ja j\u00e4lgi oma arengut regulaarselt.<\/em><\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1735395044466\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">Q&amp;A: <strong>Mis aitab p\u00fcsida treeningplaanis?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p><em>Lisa treeningud kalendrisse ja kohtu treeningpartneri v\u00f5i treeneriga, et hoida vastutustunnet.<\/em><\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1735395064294\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">Q&amp;A: <strong>Mida teha, kui motivatsioon langeb?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p><em>Vaata tagasi oma algsetele p\u00f5hjustele, miks alustasid. Proovi uusi harjutusi v\u00f5i osale r\u00fchmatreeningutel, et hoida rutiin huvitavana.<\/em><\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1735395081680\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">Q&amp;A: <strong>Kui tihti peaks treenima tulemuste n\u00e4gemiseks?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p><em>Soovitatav on treenida 2\u20133 korda n\u00e4dalas, kuid j\u00e4rjepidevus on olulisem kui sagedus.<\/em><\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1735395101413\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">Q&amp;A: <strong>Kas Pilates sobib algajatele?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p><em>Jah, Pilates sobib suurep\u00e4raselt algajatele ja kohandub erinevatele oskustasemetele.<\/em><\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<p><strong>Tee esimene samm juba t\u00e4na!<\/strong><\/p>\n\n\n\n<p>Kas oled valmis alustama tervislikumat ja aktiivsemat eluviisi? <a href=\"https:\/\/acticade.eu\/broneerimine\/\" data-type=\"page\" data-id=\"374\">Broneeri<\/a> oma esimene Pilatese tund Acticade\u2019is ja leia viis, kuidas hoida treeningeesm\u00e4rke!<\/p>\n\n\n\n<p>\u2728 <em>Treeningeesm\u00e4rgid saavad alguse v\u00e4ikestest sammudest\u2014tee esimene samm Acticade\u2019is!<\/em><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kas oled kunagi lubanud endale, et homme on uus p\u00e4ev alustamaks trenniga, sest t\u00e4na ei j\u00f5udnud\u2026? Aga siis said p\u00e4evadest n\u00e4dalad ja lubadus j\u00e4i unustuste h\u00f5lma? Siin on 5 sammu, kuidas oma eesm\u00e4rke hoida.<\/p>\n","protected":false},"author":1,"featured_media":4248,"comment_status":"closed","ping_status":"closed","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":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[19,21],"tags":[43,22,15],"class_list":["post-4244","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-elustiil","category-treening","tag-eesmargid","tag-pilates","tag-treening"],"_links":{"self":[{"href":"https:\/\/acticade.eu\/et\/wp-json\/wp\/v2\/posts\/4244","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/acticade.eu\/et\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/acticade.eu\/et\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/acticade.eu\/et\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/acticade.eu\/et\/wp-json\/wp\/v2\/comments?post=4244"}],"version-history":[{"count":5,"href":"https:\/\/acticade.eu\/et\/wp-json\/wp\/v2\/posts\/4244\/revisions"}],"predecessor-version":[{"id":5046,"href":"https:\/\/acticade.eu\/et\/wp-json\/wp\/v2\/posts\/4244\/revisions\/5046"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/acticade.eu\/et\/wp-json\/wp\/v2\/media\/4248"}],"wp:attachment":[{"href":"https:\/\/acticade.eu\/et\/wp-json\/wp\/v2\/media?parent=4244"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/acticade.eu\/et\/wp-json\/wp\/v2\/categories?post=4244"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/acticade.eu\/et\/wp-json\/wp\/v2\/tags?post=4244"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}