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
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