Tänapäeval on karastamine väga populaarne trend. Kuuleme, et see on kehaliselt ja vaimselt tervislik hobi. Kui oled üks karastamise entusiastidest, kaalud selle proovimist või tahad karastamise kohta midagi lugeda, siis see artikkel on just sulle. Saad teada, miks inimesed end karastavad ja mis selles head on, kuidas karastamisega alustada ja kui palju aega sellele pühendada.Mida kõike mõista mõiste karastamine all?
Tšehhi sõnal otužování ei ole inglise keeles otsest vastet, sest selle alla kuulub terve rida tegevusi. Nende tegevuste ühine kriteerium on meie keha kokkupuude külmaga. Keha reageerib mõne aja pärast külmale väikeste muutustega, mis toovad pikaajalises perspektiivis kasu.
Kõige populaarsemate karastamisviiside hulka kuuluvad talvel vees ujumine, sukeldumine vanni või jäävee tünni, jäävee ja sooja vee vaheldumine või saunaga, talvel soojade riieteta kõndimine või krüokambri külastamine.
Kuidas keha reageerib külmale?
Meie kehal on erinevad mehhanismid, millega ta tuleb toime ebasoodsate olukordadega. Ka külma puhul suudame teatud määral kohaneda.
Selleks et vältida tarbetut soojuse kadu, tõmbuvad meil väikesed veresooned kokku eelkõige nahaaluses koes (perifeerne vasokonstriktsioon) ja piiratakse voolava vere kokkupuudet külmaga.
Kui kehatemperatuur hakkab langema alla 36,5-36,2 °C, lisandub vasokonstriktsioonile veel värisemine, mille käigus väikesed lihaskontraktsioonid tekitavad soojust.
Täiendavat liigsoojust võib tekitada pruun rasvkude, millel on palju mitokondreid ja mis on väga metaboolselt aktiivne. Karastamata elanikkonna puhul mängib pruun rasvkude rolli ainult lastel, täiskasvanutel on seda vaid mõni gramm, kuid karastamisega olukord veidi muutub.1
Miks end karastada?
Kardiovaskulaarne tervis
Inimestel, kes on end kuude jooksul karastanud, võime jälgida muutusi kuni molekulaarsel tasandil. Võrreldes tavaelanikkonnaga leiame erinevusi apolipoproteiinides, homotsüsteiinis, ensüümides ja isegi mõnedes hormoonides. Need muutused viitavad sellele, et karastatutel on väiksem risk südame- ja veresoonkonnahaiguste tekkeks ja progresseerumiseks ning mõnede uuringute kohaselt ka teist tüüpi diabeediks.
Kaalulangus
Pikaajalise karastamisega tekivad täiendavad pruunid rasvarakud, mis oma aktiivsusega võivad mõjutada rasvumise ja metaboolse sündroomi korrigeerimist.
Treenimine külmades tingimustes (talispordialad, ujumine jäävees) meestel põhjustab rasvade suurenenud mobilisatsiooni ja seega võimalikku tõhusa kaalulanguse viisi, külmas treenitud naistel seda kasu ei ole tõestatud.
Vastupidavus
Karastunute keha muutub järk-järgult füüsiliselt vastupidavamaks külmale, mis väljendub kuni 40 minutit hilisemas värisemise alguses ja viivitatud läbikülmumises võrreldes tavaelanikkonnaga (vähenenud tundlikkus külma suhtes ja tunne, et jäävesi ei ole nii külm, on ainult ajutine asi, mis lõpeb mõne nädala pärast karastamise lõpetamisest).
Aju kaitse
Eksperimentaalselt on hiirtel leitud, et karastamine viib geneetiliste muutusteni, mis kaitsevad sünapse ja seega lükkavad edasi neurodegeneratiivseid haigusi nagu näiteks Alzheimeri tõbi. Kas karastamisel on inimestele sama mõju, ei ole aga võimalik öelda.
Immuunsus
Karastamine suurendab valgete vereliblede hulka ja nende toimeaineid veres, mis tagavad immuunvastuse ja toimivad ka põletikuvastaselt. Jäävees ujujatel esineb hingamisteede haigusi harvemini ja need kulgevad kergemalt.
Psüühiline tervis
Noradrenaliini ja endorfiini eritumine karastamise ajal stimuleerib aju viisil, millel on potentsiaal aidata psüühiliste probleemidega inimesi, eelkõige depressiooniga.
Karastamine ja taastumine
Põletikuvastase toime ja oksüdatiivse stressi vähendamise kaudu on karastamine kasulik sportlastele. Vannitamine 10-15-kraadises vees 10-15 minutit pärast rasket treeningut leevendab subjektiivselt valu ja võimaldab samal ajal korrata sarnast sooritust lühema aja jooksul.1, 2, 5
Kas karastamine on alati positiivne?
Karastamine võib olla väga tervislik ja kasulik nii kehale kui vaimule. Selleks et see oleks meile positiivne, peame vältima tarbetuid riske. Ei tohiks tekkida alajahtumist ja terviseprobleeme, seepärast tuleb alustada järk-järgult, mitte kohe täisjõuga. Sobiv on külmaga harjuda ja järk-järgult temperatuuri langetada ning pikendada külmaga kokkupuute aega. Nii väldime hüpotermiat, kopsuturset, šokki ning tekkeni kuni südame arütmia teket või näiteks kopsupõletikku. Isiklikult ei soovitaks karastamist inimestele, kellel on nõrk süda, ja käimasoleva infektsiooniga inimestele.
Jõutreeningut tegevate inimeste ja jõutreeningut tegevate karastunud inimeste võrdluses ei ole tõestatud kasu lihasekasvus, plahvatuslikkuse saavutamises, lihaste vastupidavuses ning isegi valgusünteesi vähenemine tuvastati.2, 3, 4
Kuidas alustada ning kui sageli ja kaua end karastada?
Algus on alati kõige raskem ja seepärast tuleb alustada karastamisega järk-järgult, et vältida tüsistusi.
Kõige populaarsem viis on karastamine vees. Kasutada võid vanni, tünni või külma veega tünni või minna ujuma tiiki, ojja või jõkke talvel. Alusta karastamisega õigel ajal, optimaalselt sügise algusest vähemalt üks kord, parem kaks korda nädalas.
Kui palju aega karastamisele kulutada on täiesti individuaalne. Võib piisata mõnest minutist või kuni pool tunnist, sõltub sinu vastupidavusest ja vee temperatuurist. Kogenud karastajate nõuanne on, et nad veedavad vees umbes nii palju minuteid, kui palju vees on kraade.
Alternatiivsed viisid on õues kõndimine talvel minimaalse riietusega, mida on samuti hea alustada esimestest külmadest päevadest. Külma veega dušši all käimist 1-3 minutit või külma ja sooja duši intervallide vaheldumist saad teha aastaringselt või kasutada ettevalmistusena enne jäävees karastamist.
Kokkuvõtteks
Karastamine võib olla hea abimees üldise tervise parandamiseks, immuunsuse tugevdamiseks, kaalulanguseks, taastumiseks või depressiooni leevendamiseks. See ei ole aga imemeetod, mis lahendaks kõik probleemid, vaid pigem abivahend. Sellega tuleb alustada järk-järgult, vähemalt kaks korda nädalas mitme kuu jooksul. Karastamise kombineerimisega kvaliteetse toitumise, aktiivse elustiili ja piisava unega teed enda heaks maksimumi.
Allikad
- 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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