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)
I am eternally indebted to the exceptional team at SeftyHub Retrieval for their unparalleled skill in reclaiming $64,000 worth of Bitcoin that I had foolishly entrusted to a fraudulent crypto investment scheme on Facebook. The ordeal left me in profound despair consumed by regret and teetering on the edge of hopelessness. The sheer magnitude of my loss was paralyzing, and I spiraled into a dark abyss of anxiety and self-reproach.Salvation came through my younger sibling, who, upon witnessing my anguish, connected me with a prodigious hacker from their collegiate past. Skepticism initially held me back; the notion of retrieving stolen cryptocurrency seemed implausible, a futile endeavor against the anonymity of blockchain scams. Yet, propelled by desperation, I reluctantly sought SEFTYHUB HACKER Retrieval assistance a decision that proved nothing short of miraculous.With breathtaking efficiency, their team orchestrated the retrieval of my funds within a mere 18-20 hours. They elucidated that the delay stemmed from the scammers’ attempts to obfuscate the trail, having shifted the Bitcoin through multiple wallets. Nevertheless, their sophisticated forensic techniques and relentless pursuit dismantled the thieves’ subterfuge, restoring what I had resigned to oblivion.The euphoria of redemption is indescribable. SEFTYHUB not only salvaged my financial ruin but also reinstated my faith in justice within the volatile realm of cryptocurrency
What app:/::+1 9297752133
SEFTYHUB @GMAIL COM
I will forever be grateful to SEFTYHUB for being such a huge support system through the process of my divorce. I had this gut feeling that my ex girlfriend was having an affair but I just couldn’t prove it. At some point she was pregnant but I really knew it couldn’t be mine because by my calculations the timing didn’t feel right since we hadn’t been together that recent. I didn’t know what else to do so I started looking for a hacker to help me before I loose my mind. Thankfully, someone recommended Anton. Immediately I reached out to him, he took her number and started working on it. Within 6 hours he sent me a link to install an app that helped me spy all her messages from my own phone. I was damn right! She was pregnant for her so called colleague and they were discussing it on WhatsApp. Apparently they had been sleeping together for as long as 7 months and she was living under my roof. I am not proud putting this out, but I think it’s only right people know that it’s better to seek answers and know if you are being taken advantage of or not. Again, you can get in touch with
SEFTYHUB@GMAIL.COM
TELEGRAM @SEFTYHUB
I recently used the service of this team of professional hackers at: SEFTYHUB They helped me through by providing me with proof that my husband was cheating on me, making my divorce case a success, and also helped me recover my lost Bitcoin from a fraudulent investment platform. Indeed they are professional in every area of hacking and lost access recovery, they are one of the best hackers and software developers with improved Algorithm penetrating software, their charges wasn’t a big issue cause it was worth it, I have referred most of my friends to them and they were all satisfied their service provision. I’m putting out this review as a means of saying thanks for a service well delivered, and to appreciate their top-notch customer service.
WHATAPP +1 9 297752133
I reached out to SEFTYHUB during one of the most stressful periods of my relationship. I had noticed several things that didn’t make sense, and I was constantly asking myself whether I was imagining everything or whether something was actually wrong.
Instead of immediately confronting my spouse with accusations, I decided to seek professional guidance first. SEFTYHUB helped me understand how to approach the situation carefully and legally, while focusing on evidence and responsible decision-making.
The biggest relief wasn’t simply getting answers — it was finally having a clearer understanding of what steps I could take without making the situation worse.
If you’re struggling with suspected infidelity, remember that emotions can make you rush into decisions you may regret. Take a breath, seek legitimate assistance, and make sure anything you do respects privacy and the law.
SEFTYHUB — clarity before confrontation.
Email 👇👇
Seftyhub@gmail. comTELEGRAM @SEFTYHUB
I promised Great Dr. Odunga to post this testimony and I really want to say “Thank You” to everyone who supported me through the years. My name is Manuel Franco, New Berlin, Wisconsin. My story of how I won the Powerball lottery of $768.4M is a bit of a tale. I was feeling very lucky that day because I had contacted Great Odunga to help me with the winning Powerball numbers. I really had that great great feeling that I looked at the camera wanting to wink at it. I only did a tiny part of it when he told me he would give me the numbers and trusted him. He gave me the numbers after I played a couple other tickets along with it for $10. I checked my ticket after the winnings came online and saw the numbers were correct including the Power play. I screamed for about 10 minutes because it felt like a dream coming into reality. I had won $768.4M. Thank you Great Odunga. Well, his email is odungaspelltemple@gmail.com You can also call or Whats-app him at +2348167159012 so you guys can contact him
HE CAN ALSO FIX THE FOLLOWING PROBLEMS. RELIABLE AND TRUSTED
Lottery Spell Love/Reunion Spell Pregnancy Spell Protection Spell Marriage spell Herbal Cure/MedicineContact him for any of these today:
EMAIL: odungaspelltemple@gmail.com also Call and WHATS-APP HIM +2348167159012.
As the world of crypt0currency continues to evolve, the risk of falling victim to scams and fraudulent activities also increases. Unfortunately, I recently found myself in this predicament, having lost a significant amount of cryptocurrency to scammers. The experience was not only financially devastating but also emotionally taxing.
However, I was fortunate enough to come across Brunoe Quick Hack, a team of experts specializing in crypt0currency recovery. Their professional and efficient services were instrumental in helping me recover my lost funds. From the initial consultation to the final recovery, the team at Brunoe Quick Hack demonstrated exceptional expertise and dedication to their craft.
What impressed me most about Brunoe Quick Hack was their ability to navigate the complex and often murky world of crypt0currency transactions. Their advanced tools and techniques allowed them to track down the scammers and recover my funds in a relatively short period. Throughout the process, they maintained open and transparent communication, keeping me informed of every step and progress.
If you or someone you know has fallen victim to a cryptocurrency scam, I highly recommend reaching out to Brunoe Quick Hack. Their services are a beacon of hope for those who have lost their hard-earned money to fraudulent activities. With their help, you can recover your lost cryptocurrency and regain control of your financial well-being.
It’s essential to remember that cryptocurrency scams can happen to anyone, regardless of their level of expertise or caution. However, with the right help and support, it’s possible to mitigate the damage and recover from such incidents. Brunoe Quick Hack is an excellent resource for anyone looking to recover their lost cryptocurrency, and I’m grateful for their assistance in my time of need.
In conclusion, I would like to extend my gratitude to Brunoe Quick Hack for their exceptional service and expertise in recovering my lost crypt0currency. Their professionalism, efficiency, and dedication to their craft are a testament to their commitment to helping victims of crypt0currency scams. If you’re in a similar situation, don’t hesitate to reach out to them – you won’t regret it. Contact: Email>>> BrunoeQuickHackATgmail.com
WhatsApp at:: +170578 (42635)
Buongiorno
It is a dipendente di Italia puoi richiedere a finanziamento ad accesso agevolato, proceste cessione del fifth dello stiqueta. Richiedi a simulazione senza impegno per l’importo di cui hai bisogno. Hai nuovi progetti or hai necessità di consolidare i tuoi prestiti? Contattaco subito via: leccinisergio23@gmail.com
Buongiorno
It is a dipendente di Italia puoi richiedere a finanziamento ad accesso agevolato, proceste cessione del fifth dello stiqueta. Richiedi a simulazione senza impegno per l’importo di cui hai bisogno. Hai nuovi progetti or hai necessità di consolidare i tuoi prestiti? Contattaco subito via: leccinisergio23@gmail.com
I want to use this opportunity to thank Dr Oyagu for the great work he has done for me and my cousin sister who was cured from Cancer with his herbal supplement, I was cured from herpes virus through his herbal remedy and my cousin sisters was also cured from Cancer. This is a great testimony for what Dr Oyagu Has done for me and my cousin sister . I’m giving this testimony so that those of you out there can contact him while he keeps saving my relatives. Send him a Dm and get a better health totally. Contact him via WhatsApp +2348101755322 or Email address: oyaguherbalhome@gmail.com you can also reach him on his website https://oyaguspellcaster.wixsite.com/oyaguherbalhome
Επανασύνδεση μετά τον χωρισμό: Κερδίζοντας ξανά την πρώην σύζυγό μου
Μετά το τέλος του γάμου μου, κουβαλούσα για πολύ καιρό τον πόνο της απώλειας της πρώην συζύγου μου. Αποφάσισα να ζητήσω πνευματική καθοδήγηση από τον Priest Alaska και του ζήτησα να με βοηθήσει να συμφιλιωθούμε και να αποκαταστήσουμε τον δεσμό μας. Μέσω της πνευματικής καθοδήγησης, του καθαρισμού και της διαδικασίας επανασύνδεσης, διατήρησα την υπομονή και την πίστη μου καθ’ όλη τη διάρκεια της πορείας. Σταδιακά, η επικοινωνία άρχισε να ρέει ξανά, οι παλιές παρεξηγήσεις άρχισαν να υποχωρούν και η ενέργεια ανάμεσά μας άλλαξε. Σήμερα, επικοινωνώ και πάλι με την πρώην σύζυγό μου και εργαζόμαστε για να ξαναχτίσουμε ό,τι είχαμε κάποτε. Είμαι βαθύτατα ευγνώμων στον Priest Alaska που με βοήθησε να κερδίσω ξανά την πρώην σύζυγό μου. Σας ευχαριστώ, Priest Alaska.
Πνευματικές Υπηρεσίες:
Επανασύνδεση με την πρώην σύζυγο
Αγάπη και επανασύνδεση
Γάμος
Προστασία
Πνευματικός καθαρισμός
Θεραπεία
Τυχερός αριθμός λοταρίας
Επικοινωνήστε με τον Priest Alaska. Email: alaskaspellcaster44@gmail.com
Ιστότοπος: https://dralaskaspellcaster.mystrikingly.com