Danas je kaljenje vrlo popularan trend. Čujemo da je to tjelesno i duševno zdrav hobi. Ako si jedan od entuzijasta kaljenja, razmišljaš o tome da ga isprobaš ili želiš pročitati nešto o kaljenju, ovaj je članak pravi za tebe. Saznat ćeš zašto se ljudi kale i u čemu je to dobro, kako početi s kaljenjem i koliko mu vremena posvetiti.Što sve zamisliti pod pojmom kaljenje?
Za riječ kaljenje ne postoji doslovan prijevod na engleski jer pod nju spada čitav niz aktivnosti. Zajednički kriterij ovih aktivnosti je izlaganje našeg tijela hladnoći. Tijelo nakon nekog vremena reagira na hladnoću sitnim promjenama, koje dugoročno donose koristi.
Među najomiljenije načine kaljenja spadaju plivanje u vodi zimi, uranjanje u kadu ili bačvu s ledenom vodom, izmjenjivanje ledene i tople vode ili saune, hodanje zimi bez tople odjeće ili posjećivanje kriokomore.
Kako tijelo reagira na izlaganje hladnoći?
Naše tijelo ima razne mehanizme kojima se nosi s nepovoljnim situacijama. I u slučaju hladnoće sposobni smo se do određene mjere prilagoditi.
Kako ne bi dolazilo do nepotrebnih gubitaka topline, stežu nam se sitne krvne žile, posebice u potkožju (periferna vazokonstrikcija) i ograničava se kontakt krvi koja struji i hladnoće.
Kada tjelesna temperatura počne padati ispod 36,5-36,2 °C, vazokonstrikciji se pridružuje i drhtanje, pri kojem sitne mišićne kontrakcije stvaraju toplinu.
Dodatnu ekscesivnu toplinu može stvarati smeđe masno tkivo, koje ima mnogo mitohondrija i vrlo je metabolički aktivno. Kod nekaljene populacije smeđa mast igra ulogu samo kod djece, odrasli je imaju tek nekoliko grama, ali se situacija kaljenjem pomalo mijenja.1
Zašto se kaliti?
Kardiovaskularno zdravlje
Kod ljudi koji prakticiraju kaljenje mjesecima možemo pratiti promjene čak i na molekularnoj razini. U usporedbi s općom populacijom nalazimo razlike u apolipoproteinima, homocisteinu, enzimima, pa čak i nekim hormonima. Ove nam promjene ukazuju na to da otvrdnuti pojedinci imaju niži rizik nastanka i napredovanja bolesti srca i krvnih žila, a prema nekim studijama i dijabetesa tipa II.
Mršavljenje
Dugoročnim kaljenjem nastaju dodatne smeđe masne stanice, koje svojom aktivnošću mogu utjecati na korekciju pretilosti i metaboličkog sindroma.
Treniranje u hladnim uvjetima (zimski sportovi, plivanje u ledenoj vodi) kod muškaraca uzrokuje povećanu mobilizaciju masti, a time i mogući način učinkovitog mršavljenja; kod žena treniranih u hladnoći ova korist nije dokazana.
Otpornost
Tijela kaljenih osoba postupno postaju fizički otpornija na hladnoću, što se očituje i do 40 minuta kasnijom pojavom drhtanja i odgođenim pothlađivanjem u odnosu na opću populaciju (smanjena osjetljivost na hladnoću i osjećaj da ledena voda nije toliko hladna samo su privremena pojava koja nestaje nekoliko tjedana nakon prestanka kaljenja).
Zaštita mozga
Eksperimentalno je kod miševa utvrđeno da kaljenje dovodi do genetskih promjena koje štite sinapse, a time i odgode neurodegenerativnih bolesti poput Alzheimerove bolesti. Ima li kaljenje isti učinak na ljude, ipak se ne može tvrditi.
Imunitet
Kaljenje povećava broj bijelih krvnih stanica i njihovih tvari u krvi, koje osiguravaju imunološku reakciju i djeluju i protuupalno. Plivači u ledenim vodama imaju nižu učestalost respiratornih bolesti, i to s blažim tijekom.
Psihičko zdravlje
Lučenje noradrenalina i endorfina tijekom kaljenja stimulira mozak na način koji ima potencijal pomoći ljudima s psihičkim problemima, i to posebice s depresijom.
Kaljenje i oporavak
Protuupalnim djelovanjem i smanjenjem oksidativnog stresa kaljenje je korisno za sportaše. Kupanje u vodi od 10-15 stupnjeva u trajanju od 10-15 minuta nakon zahtjevnog treninga subjektivno ublažava bolove, a istovremeno omogućuje ponavljanje sličnog rezultata u kraćem vremenu.1, 2, 5
Je li kaljenje uvijek pozitivno?
Kaljenje može biti vrlo zdravo i korisno za tijelo i um. Da bi za nas bilo pozitivno, moramo izbjegavati nepotrebne rizike. Ne bi smjelo doći do pothlađivanja i nastanka zdravstvenih tegoba, stoga je potrebno početi postupno, a ne odmah punom snagom. Preporučljivo je navikavati se na hladnoću i postupno smanjivati temperaturu te povećavati vrijeme izloženosti hladnoći. Tako ćemo izbjeći hipotermiju, plućni edem, šok i nastanak čak i srčane aritmije ili primjerice upale pluća. Osobno ne bismo preporučili kaljenje ljudima sa slabim srcem i ljudima s aktivnom infekcijom.
U usporedbi osoba koje se bave dizanjem utega i kaljenih osoba koje se bave dizanjem utega nije dokazana korist u rastu mišića, stjecanju eksplozivnosti, mišićnoj izdržljivosti, a čak je zabilježena i smanjena sinteza bjelančevina.2, 3, 4
Kako početi i koliko često i dugo se kaliti?
Počeci su uvijek najteži pa je stoga potrebno početi s kaljenjem postupno i tako izbjeći komplikacije.
Najomiljeniji način je kaljenje u vodi. Možeš iskoristiti kadu, kacu ili bačvu s hladnom vodom ili otići plivati u ribnjak, potok ili rijeku zimi. Počni se kaliti na vrijeme, optimalno od početka jeseni, barem jednom, bolje dvaput tjedno.
Koliko vremena provesti kaljenjem potpuno je individualno. Može biti dovoljno nekoliko minuta ili čak pola sata, ovisi o tvojoj otpornosti i temperaturi vode. Savjet iskusnih ljubitelja kaljenja jest da u vodi provode otprilike onoliko minuta koliko voda ima stupnjeva.
Alternativni načini su hodanje vani zimi s minimumom odjeće, što je također dobro početi raditi od prvih hladnih dana. Tuširanje hladnom vodom 1-3 minute ili izmjenjivanje intervala hladnog i toplog tuša možeš raditi tijekom cijele godine ili iskoristiti kao pripremu prije kaljenja u ledenoj vodi.
Sažetak na kraju
Kaljenje može biti dobar pomagač za poboljšanje ukupnog zdravlja, poboljšanje imuniteta, mršavljenje, oporavak ili ublažavanje depresije. Ipak, to nije čudotvorna metoda koja rješava sve probleme, već prije pomoćno sredstvo. Njemu se treba posvetiti postupno, barem dvaput tjedno, i to tijekom nekoliko mjeseci. Kombinacijom kaljenja s kvalitetnom prehranom, aktivnim životnim stilom i dovoljno sna učinit ćeš za sebe maksimum.
Izvori
- 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
Komentari (30)
Dear friends online My name is Destiny Hudson And I live in the USA, Dominica I am here today to appreciate the good work of Dr Oyagu, for helping me curing my HSV 1&2 Disease, I contacted the virus from my Partner, I found out he was cheating on me, so I broke up with him, 2 month later I went to test myself in the hospital when I was seeing sore on my mouth and Private areas, I was diagnosed of HSV 1&2. I tried using the acyclovir medicine but it didn’t help in curing it, I went on a search and found out Dr Oyagu curing people illness, and so I got his email and I was told how I can get his herbal cure, 3 days later I received his medicine after using it for 2 weeks I was tested again and was confirm negative, today I am totally free. If you are over there looking for solution email: oyaguherbalhome@gmail.com or contact him on WhatsApp +2348101755322 today and share your own testimony. And He also has herbal cure for the Following DISEASES, eczema, urethra wart, chronic problems. Herpes, Cancer, Als, Hepatitis, Diabetes, HPV ,Infections, ulcer ETC
I and my husband have been married for 22 years and for quite a long time now we have been living as strangers due to some marital issues and his inability to stand out to make things right. Unknown to me, there was some other lady in the picture who has been so daring and doing everything possible to ruin my marriage so she can fully take my place. i sought for help within my reach and nothing worked so i had to contact Dr osazuwa spell caster who inturn was so helpful and showed me how swift he tends to resolve marital issues for couples. He revealed to me all that happened between my husband and the said and he did everything possible with his powers and got them separated. My husband is fully back home to me and our girls and it gladdens my heart so much. Dr osazuwa spell caster is trustworthy enough to deliver whenever you call on him for his help to fix your problems.
CONTACT SPIRITUAL HIGH CHIF PAPA OSAZUWA FOR HELP TO SOLVE YOUR RELATIONSHIP OR MARRIAGE ISSUES
via WhatsApp : +2347031497107
Email: drosazuwaspell@gmail.com
Exactly after 2weeks I met Dr. Oyagu , he got me cured from my 3 years of silent pains, I just needed to get the items and he got the medicines prepared and sent to me through UPS, I followed his prescriptions and daily routine prayers and the end seems like a miracle that I was totally cured of my HSV2 herpes disease, I was totally cured from my Genital Herpes within a short period of time which was just 2weeks . Doctor Oyagu is so powerful and genuine man, his herbal medicine works for real, I used his herbal medicine and I confirmed it…. very effective herbal medicine for eliminating herpes virus forever is what Doctor Oyagu do make. I’m so glad to have contacted doctor Oyagu for help and here I’m today totally cured from HSV2. Thank you so much Dr. Oyagu and God bless you for all you’ve done for me, I’ll keep testifying about your good work and how powerful and effective your herbal medicine is in eradicating the Herpes Simplex Virus. Doctor Oyagu can be reached on WhatsApp with his contact number: +2348101755322. He is also available on EMAIL: [email protected] or website oyaguspellcaster.wixsite.com/oyaguherbalhome
To become a lottery winner, one must first achieve spiritual enlightenment focused on positivity. I consider myself fortunate to have won a staggering $750,000,000 after connecting with a spell expert named Lord Meduza. He is incredibly sincere, and honest about their work. He opened my eyes to the concept of spirituality. When I expressed my desire to win the Mega Million, he informed me that it wasn’t in my destiny to win that but rather I am meant to win the Powerball instead, which I agreed to. After 2 weeks of intense spiritual work, I received the numbers from him and I followed his instructions to play them resulting in a $750,000,000 win on the Powerball lottery. Beware of those fraudulent spell experts who claim to have knowledge about spells but actually they know nothing. Lord Meduza is the ultimate choice for obtaining your lottery winning numbers. You can connect with him via
Email: lordmeduzatemple@hotmail.com
Whats_App +18077983042
Website: lordmeduzaspelltemple.com
𝑬𝑴𝑨𝑰𝑳: SEFTYHUB If you’re looking for a safe means in which you can spy and monitor your pals phone(whether android or iPhone). I would gladly recommend you hire this trustworthy SEFTYHUB . They are the most trustworthy and reliable source for tracking and Monitoring jobs. I saw so many great reviews about them online and decided to hire them also and they got me complete access to my husband phones in less than 4 hours. They deliver a ghost job in the sense that your spouse won’t notice you’re monitoring them and I gladly gait access to his phone everyday, I had access to his phone call conversations, web history, text messages, email, social media conversations, real time locations, calls logs and history and this SEFTYHUB also gave me access to all deleted datas on his phone. Most times when I’m at work I click on the SEFTYHUB spy dashboard and see where he’s at and what he’s doing. I’m really impressed with the good works of this GEEK and I’m happy to have found out the truth. I know a lot of people need a relaible private investigator, you can contact them via Gmail…
SEFTYHUB@GMAIL COM
At first, everything seemed legitimate. The communication was smooth, professional, and convincing. I paid the required amount, and everything appeared to be progressing well. However, things soon took a turn. After the initial payment, I was constantly pressured to pay more, often under the guise of additional fees or “emergency” charges. Each time I complied, they asked for even more money. Suspicious, I began to investigate their background, but they provided excuses for every question I raised. Eventually, I realized something was wrong and requested a full refund. That’s when everything went downhill. They locked me out of my account, and no matter how many emails I sent or how many times I tried to reach out, I never got a response. It became clear that I had been scammed. I felt hopeless and almost gave up, but then, while browsing various forums and blogs, I came across recommendations for SEFTYHUB @GMAIL. COM This group specializes in recovery services, using a team of expert investigators and professionals. Desperate for a solution, I decided to reach out to them. From the very first interaction, their team was professional, attentive, and reassuring. They quickly assessed my case and got to work, using advanced techniques and their deep expertise to trace the transactions and recover my funds. Within a few days, they had successfully retrieved my money and even exposed some of the scammers behind the operation, providing me with valuable information that helped me avoid further risks. SEFTYHUB @GMAIL. COM went above and beyond, not only helping me recover my funds but also ensuring that the culprits were held accountable. Their transparency and skill set them apart from other services, which often fail to deliver on their promises. If you find yourself in a similar situation, don’t waste your time trying to solve it on your own. There are plenty of so-called “solutions” out there, but SEFTYHUB @GMAIL. COM stands out for their professionalism, effectiveness, and results. I highly recommend reaching out to them for expert assistance. They offer safety measures, recovery strategies, and guidance that are more reliable and trustworthy than other options on the market today. Save yourself the stress and take action now—reach out to
SEFTYHUB @gmail. com
Telegram @SEFTYHUB
Good day friends 💓.
I’ve got unlimited access to my wife iPhone and PC and also have her activities in check thanks to this dude who is a UK Hacker by his name SEFTYHUB I got introduced to from the AUSTRALIA who helped my friend boost her credit score. His assistance really meant a lot to me. I got access to my
wife cell phone, Whats*App calls, without her knowledge with just her cell phone number this badass did everything remotely, I don’t know. If it’s right to post his contact but I promised him referrals, a lot of fake ass out here, also someone might need his help so well. I’m grateful to SEFTYHUB .
Good work always speak for itself, you should contact him!
Email
SEFTYHUB @gmail. com
GOOGLE HAS DONE WELL FOR ME. i went on google in search of how to hack my spouse phone and most people on different forums kept talking about a professional . and how fast, affordable and reliable he is…I then went ahead, and told him my issues with my partner. His response to my mails made me calm and optimistic about the whole thing. I made a down payment for the job and he unveil everything my spouse has been hiding from me. What a relief!…Now i don”t have to worry anymore and its so amazing.Find out what your partner do secretly by contacting him and by the time he”s done with your job, do not hesitate to spread words about his services to people in need of a professional hacker because i”m very sure you”d be glad you hired him for the job. EMAIL
SEFTYHUB @GMAIL. COM
I caught my wife cheating on me with my friend. This literally broke my heart when I found out by hiring SEFTYHUB to remotely gain access to my wife’s phone so I could see her text messages and What*sApp messages too.
One fateful morning while my wife was getting ready for work, a text came in on her phone and I saw “hey babe, can’t wait to see you on friday ”.she had my friend’s name saved as another name. Unfortunately, she wasn’t there atm but her phone was locked and I didn’t have access to her phone.
This made me really suspicious because she had told me earlier in the week she was going on a business trip so I knew immediately she was cheating on me . I remember going online immediately to search how to spy on a cheating spouse phone and I somehow landed on a forum where they recommended SEFTYHUB as a private investigator and how he can remotely access device.
In summary, I contacted SEFTYHUB and told him about my situation. Gave him some details about my wife and that was all he needed to gain remote access for me. After 4hours, he gave me access to her Whats*App message and Message/text messages as well. I read all their conversations and how they have even been mocking me in their chat. I printed all their chats for evidence.
Email
SEFTYHUB @GMAIL.COM
TECHNOLOGY IS INVOLVED TO CATCH CHEATING PARTNER. All praise to technology to catch lying cheating partner. the Way this dude is helping people uncover the hidden truth is always Amazing, This was done in professional way without alerting my partiner knowing With the knowledge of phone security measures, SEFTYHUB GMAIL.COM utilizes advanced techniques to bypass these obstacles. While the specifics remain a mystery, the service is capable of accessing the phone’s data without alerting the user. It’s like having a secret agent silently working behind the scenes to retrieve the truth. Through this process, I was able to uncover the hidden messages, photos, and activities that confirmed my partner’s infidelity. In conclusion, SEFTYHUB ()GMAIL.COM played a pivotal role in lifting the veil of uncertainty and revealing the truth about my partner’s actions. While the journey was emotionally challenging, having concrete evidence allowed me to make an informed decision about the future of my relationship. While the revelations can be shocking and the aftermath emotionally challenging, SEFTYHUB empowers individuals to face the truth head-on. Whether you choose to rebuild trust or move on, the lessons learned from this experience will forever shape your understanding of relationships, technology, and the power of unveiling the truth. Do contact through EMAIL: SEFTYHUB as they can uncover the truth if you have doubts about your cheating partner.
Telegram@ SEFTYHUB