V dnešní době je otužování velmi populárním trendem. Slýcháme, že je to tělesně i duševně zdravý koníček. Pokud jste jedním z nadšenců otužování, přemýšlíte o jeho vyzkoušení nebo si o otužování chcete něco přečíst, tak tento článek je pro vás ten pravý. Dočtete se, proč se lidé otužují a v čem je to dobré, jak s otužováním začít a kolik času mu věnovat.Co všechno si představit pod pojmem otužování?
České slovo otužování nemá v angličtině doslovný překlad, protože pod něj spadá celé řada aktivit. Společným kritériem těchto aktivit je vystavení našeho těla chladu. Tělo po chvíli na chlad reaguje drobnými změnami, které z dlouhodobého hlediska přináší benefity.
Mezi nejoblíbenější způsoby otužování patří plavání ve vodě v zimě, ponoření do vany nebo sudu s ledovou vodou, střídání ledové vody s teplou vodou nebo se saunou, chození v zimě bez teplého oblečení nebo navštěvování kryokomory.
Jak tělo reaguje na vystavení se chladu?
Naše tělo má různé mechanismy, kterými se vypořádává s nepříznivými situacemi. I v případě chladu se dokážeme do určité míry adaptovat.
Aby nedocházelo ke zbytečným ztrátám tepla, tak se nám stáhnou drobné cévy zejména v podkoží (periferní vasokonstrikce) a je omezen kontakt proudící krve a chladu.
Když tělesné teplota začne klesat pod 36,5-36,2 °C, přidá se k vasokonstrikci ještě třes, při kterém drobné svalové kontrakce generují teplo.
Vytvářet další excesivní teplo může hnědá tuková tkáň, která má mnoho mitochondrií a je velmi metabolicky aktivní. U neotužilecké populace hraje hnědý tuk roli pouze u dětí, dospělí jej mají jen pár gramů, ale situace se s otužováním trochu mění.1
Proč se otužovat?
Kadiovaskulární zdraví
U lidí praktikující otužování po dobu měsíců můžeme sledovat změny až na molekulární úrovni. V porovnání s běžnou populací nacházíme rozdíly v apolipoproteinech, homocysteinu, enzymech a dokonce některých hormonech. Tyto změny nám napovídají, že otužilci mají nižší riziko vzniku a progrese onemocnění srdce a cév a dle některých studií diabetu mellitu druhého typu.
Hubnutí
Dlouhodobým otužováním vznikají další hnědé tukové buňky, které svoji aktivitou mohou ovlivnit korekci obezity a metabolického syndromu.
Trénování v chladných podmínkách (zimní sporty, plavání v ledové vodě) u mužů způsobuje zvýšenou mobilizaci tuků a tím tedy možný způsob efektivního hubnutí, u žen trénovaných v chladu tento benefit nebyl prokázán.
Odolnost
Těla otužilců se postupně stávají fyzicky odolnější vůči chladu, což se projevuje až o 40 minut pozdějším nástupem třesu a zpožděným prochladnutí oproti běžné populaci (snížená citlivost k zimě a pocit, že ledová voda není tak studená je pouze dočasnou záležitostí končící za pár týdnů od konce otužování).
Ochrana mozku
Experimentálně bylo u myší zjištěno, že otužování vede ke genetickým změnám chránící synapse a tudíž oddálení neurodegenerativních nemocí jako například Alzheimerovy choroby. Jestli má otužování stejný efekt na lidi se říct však nedá.
Imunita
Otužování zvyšuje množství bílých krvinek a jejich působků v krvi, které zajišťují imunitní reakci a působí také protizánětlivě. Plavci v ledových vodách mají nižší výskyt respiračních chorob, a to s mírnějším průběhem.
Psychické zdraví
Vylučování noradrenalinu a endorfinu během otužování stimuluje mozek takovým způsobem, který má potenciál pomoci lidem s psychickými problémy, a to hlavně s depresí.
Otužování a regenerace
Působením protizánětlivě a snížením oxidativního stresu je otužování prospěšné pro sportovce. Koupání v 10-15 stupňové vodě na 10-15 minut po náročném tréninku subjektivně uleví od bolestí a zároveň umožní zopakovat podobný výkon v kratší době.1, 2, 5
Je otužování vždy pozitivní?
Otužování může být velmi zdravé a tělu i mysli prospěšné. Aby pro nás bylo pozitivní, musíme se vyhnout zbytečným rizikům. Nemělo by dojít k podchlazení a vzniku zdravotních obtíží, proto je potřeba začít postupně a ne hned naplno. Je vhodné si na chlad zvykat a postupně snižovat teplotu a zvyšovat čas exponovaný chladu. Vyhneme se tak hypotermii, plicnímu otoku, šoku a vzniku až srdeční arytmie nebo třeba zápalu plic. Osobně bychom nedoporučili otužování lidem se slabým srdcem a lidem s probíhající infekcí.
V porovnání posilujících lidí a posilujících otužilců nebyl prokázán benefit v růstu svalů, získání výbušnosti, svalové vytrvalosti a dokonce byla snížená tvorba bílkovin.2, 3, 4
Jak začít a jak často a dlouho se otužovat?
Začátky bývají vždycky nejtěžší a proto je potřeba začít s otužováním postupně a vyhnout se tak komplikacím.
Nejoblíbenějším způsobem je otužování se ve vodě. Využít můžete vanu, káď nebo sud se studenou vodou nebo si jít zaplavat do rybníka, potoka nebo řeky v zimě. Začněte se otužovat včas, optimálně od začátku podzimu alespoň jednou, lépe dvakrát týdně.
Kolik času otužováním strávit je čistě individuální. Může stačit pár minut nebo až půl hodiny, záleží na vaší odolnosti a teplotě vody. Tipem od zkušených otužilců je, že ve vodě tráví cca tolik minut, kolik má voda stupňů.
Alternativními způsoby jsou chůze venku v zimě s minimem oblečení, což je také dobré začít dělat od prvních chladných dnů. Sprchování studenou vodou 1-3 minuty nebo střídání intervalů studené a teplé sprchy můžete dělat celoročně nebo využít jako přípravu před otužování v ledové vodě.
Shrnutí na závěr
Otužování může být dobrý pomocník pro zlepšení celkového zdraví, zlepšení imunity, hubnutí, regeneraci nebo zmírnění depresí. Není to však zázračná metoda řešící všechny problémy, ale spíše taková pomůcka. Je potřeba se ji začít věnovat postupně, alespoň dvakrát týdně a to po dobu několika měsíců. Kombinací otužování s kvalitní stravou, aktivním životním stylem a dostatkem spánku pro sebe uděláte maximum.
Zdroje
- Esperland, Didrik et al. “Health effects of voluntary exposure to cold water - a continuing subject of
- debate.” International journal of circumpolar health vol. 81,1 (2022): 2111789. doi:10.1080/22423982.2022.2111789
- Knechtle, Beat et al. “Cold Water Swimming-Benefits and Risks: A Narrative Review.” International journal of environmental research and public health vol. 17,23 8984. 2 Dec. 2020, doi:10.3390/ijerph17238984
- Petersen, Aaron C, and Jackson J Fyfe. “Post-exercise Cold Water Immersion Effects on Physiological Adaptations to Resistance Training and the Underlying Mechanisms in Skeletal Muscle: A Narrative Review.” Frontiers in sports and active living vol. 3 660291. 8 Apr. 2021, doi:10.3389/fspor.2021.660291
- Kwiecien, Susan Y, and Malachy P McHugh. “The cold truth: the role of cryotherapy in the treatment of injury and recovery from exercise.” European journal of applied physiology vol. 121,8 (2021): 2125-2142. doi:10.1007/s00421-021-04683-8
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