Šiais laikais grūdinimasis yra labai populiarus. Girdime, kad tai fiziškai ir psichiškai sveikas hobis. Jei esi vienas iš grūdinimosi entuziastų, galvoji jį išbandyti arba nori apie grūdinimąsi ką nors paskaityti, šis straipsnis skirtas būtent tau. Sužinosi, kodėl žmonės grūdinasi ir kuo tai naudinga, kaip pradėti grūdintis ir kiek laiko tam skirti.Ką visą reikia įsivaizduoti sąvoka „grūdinimasis“?
Čekiškas žodis „otužování“ neturi tiesioginio vertimo į anglų kalbą, nes jis apima visą eilę veiklų. Bendras šių veiklų kriterijus - mūsų kūno pajungimas šalčiui. Po kurio laiko kūnas į šaltį reaguoja nedideliais pokyčiais, kurie ilgainiui atneša naudos.
Tarp populiariausių grūdinimosi būdų yra plaukimas vandenyje žiemą, panardinimas į vonią arba statinę su ledinio vandeniu, ledinio vandens kaitaliojimas su šiltu vandeniu arba pirtimi, vaikščiojimas žiemą be šiltos aprangos arba krioterapijos kameros lankymas.
Kaip kūnas reaguoja į pajungimą šalčiui?
Mūsų kūnas turi įvairius mechanizmus, kuriais susitvarko su nepalankiomis situacijomis. Net šalčio atveju tam tikru mastu galime prisitaikyti.
Kad nebūtų nereikalingo šilumos praradimo, mums susitraukia smulkios kraujagyslės ypač po oda (periferinė vazokonstrikcija), ir ribojamas tekančio kraujo kontaktas su šalčiu.
Kai kūno temperatūra pradeda kristi žemiau 36,5-36,2 °C, prie vazokonstrikcijos prisideda dar drebulys, kurio metu smulkios raumenų kontrakcijos generuoja šilumą.
Papildomą papildomą šilumą gali generuoti rudasis riebalinis audinys, kuriame yra daug mitochondrijų ir kuris yra labai metaboliškai aktyvus. Negrūdintų žmonių populiacijoje rudieji riebalai vaidina vaidmenį tik vaikams, suaugusieji jų turi tik kelis gramus, tačiau situacija su grūdinimusi šiek tiek keičiasi.1
Kodėl grūdintis?
Širdies ir kraujagyslių sveikata
Žmonėms, kurie kelis mėnesius praktikuoja grūdinimąsi, galime stebėti pokyčius net molekuliniame lygmenyje. Lyginant su bendra populiacija, randame skirtumų apolipoproteinuose, homocisteine, fermentuose ir netgi kai kuriuose hormonuose. Šie pokyčiai rodo, kad grūdinti žmonės turi mažesnę širdies ir kraujagyslių ligų atsiradimo bei progresavimo riziką ir, pagal kai kuriuos tyrimus, antro tipo cukrinio diabeto.
Svorio metimas
Ilgalaikiu grūdinimusi atsiranda papildomos rudosios riebalinės ląstelės, kurios savo veikla gali paveikti nutukimo ir metabolinio sindromo korekciją.
Treniravimasis šaltomis sąlygomis (žieminės sporto šakos, plaukimas leduotame vandenyje) vyrams sukelia padidėjusią riebalų mobilizaciją, taigi ir galimą efektyvaus svorio metimo būdą, moterims, treniruotoms šaltyje, ši nauda nebuvo įrodyta.
Atsparumas
Grūdintų žmonių kūnai palaipsniui tampa fiziškai atsparesni šalčiui, o tai pasireiškia net 40 minučių vėlesniu drebulio atsiradimu ir vėlesniu peršalimu, palyginti su bendra populiacija (sumažėjęs jautrumas šalčiui ir jausmas, kad ledinis vanduo nėra toks šaltas, yra tik laikinas dalykas, baigiasi per kelias savaites nuo grūdinimosi pabaigos).
Smegenų apsauga
Eksperimentiškai su pelėmis buvo nustatyta, kad grūdinimasis sukelia genetinius pokyčius, apsaugančius sinapses, taigi ir atitolinančius neurodegeneracines ligas, tokias kaip Alzheimerio liga. Ar grūdinimasis turi tokį patį poveikį žmonėms, tačiau pasakyti negalima.
Imunitetas
Grūdinimasis padidina baltųjų kraujo kūnelių kiekį ir jų veikliųjų medžiagų kraujyje, kurios užtikrina imuninę reakciją ir taip pat veikia priešuždegimiškai. Plaukikai ledinuose vandenyse turi mažesnį kvėpavimo takų ligų dažnį, ir jos praeina lengviau.
Psichinė sveikata
Noradrenalino ir endorfinų išsiskyrimas grūdinimosi metu stimuliuoja smegenis tokiu būdu, kuris turi potencialą padėti žmonėms su psichinėmis problemomis, ypač su depresija.
Grūdinimasis ir atsigavimas
Priešuždegiminiu poveikiu ir oksidacinio streso sumažinimu grūdinimasis yra naudingas sportininkams. Maudymasis 10-15 laipsnių vandenyje 10-15 minučių po sunkios treniruotės subjektyviai palengvina skausmus ir kartu leidžia pakartoti panašų rezultatą per trumpesnį laiką.1, 2, 5
Ar grūdinimasis visada teigiamas?
Grūdinimasis gali būti labai sveikas ir naudingas kūnui bei protui. Kad jis mums būtų teigiamas, turime vengti nereikalingos rizikos. Neturėtų atsirasti peršalimo ir sveikatos problemų, todėl reikia pradėti palaipsniui, o ne iš karto pilnu pajėgumu. Verta pripratinti save prie šalčio ir palaipsniui mažinti temperatūrą bei didinti šalčiui pajungimo laiką. Taip išvengsime hipotermijos, plaučių edemos, šoko ir net atsiradimo širdies aritmijos arba, pavyzdžiui, plaučių uždegimo. Asmeniškai nerekomenduotume grūdinimosi žmonėms su silpna širdimi ir žmonėms su vykstančia infekcija.
Lyginant besitreniruojančius jėgos pratimus žmones ir besitreniruojančius jėgos pratimus grūdintus žmones nebuvo įrodyta nauda raumenų augimui, sprogstamosios jėgos įgijimui, raumenų ištvermei ir netgi buvo sumažėjusi baltymų gamyba.2, 3, 4
Kaip pradėti ir kaip dažnai bei ilgai grūdintis?
Pradžia visada būna sunkiausia, todėl reikia pradėti grūdintis palaipsniui ir taip išvengti komplikacijų.
Populiariausias būdas yra grūdinimasis vandenyje. Gali naudoti vonią, kubilą arba statinę su šaltu vandeniu arba eiti pasiplaukioti į tvenkinį, upelį ar upę žiemą. Pradėk grūdintis laiku, geriausia nuo rudens pradžios, bent kartą, geriau du kartus per savaitę.
Kiek laiko skirti grūdinimuisi, yra visiškai individualu. Gali užtekti keleto minučių arba iki pusvalandžio, priklauso nuo tavo atsparumo ir vandens temperatūros. Patyrusių grūdintųjų patarimas – vandenyje jie praleidžia maždaug tiek minučių, kiek vanduo turi laipsnių.
Alternatyvūs būdai yra vaikščiojimas lauke žiemą su minimalia apranga, ką taip pat gerai pradėti daryti nuo pirmųjų šaltų dienų. Šalto vandens dušas 1-3 minutes arba šalto ir šilto dušo intervalų kaitaliojimas gali daryti ištisus metus arba naudoti kaip pasiruošimą prieš grūdinimąsi ledinio vandenyje.
Apibendrinimas pabaigoje
Grūdinimasis gali būti geras pagalbininkas gerinant bendrą sveikatą, imunitetą, metant svorį, atsigaunant ar mažinant depresiją. Tačiau tai nėra stebuklinga priemonė, sprendžianti visas problemas, o veikiau pagalbinė priemonė. Reikia jai skirti laiko palaipsniui, bent du kartus per savaitę, ir tai kelis mėnesius. Derindamas grūdinimąsi su kokybiška mityba, aktyviu gyvenimo būdu ir pakankamu miegu, padarysi sau maksimalią naudą.
Šaltiniai
- 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
Komentarai (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