Mūsdienās rūdīšanās ir ļoti populāra tendence. Dzirdam, ka tas ir gan fiziski, gan garīgi veselīgs hobijs. Ja esi viens no rūdīšanās entuziastiem, apsver iespēju to izmēģināt vai vēlies par rūdīšanos kaut ko izlasīt, šis raksts ir tieši tev. Uzzināsi, kāpēc cilvēki rūdās un kāds tam labums, kā sākt rūdīšanos un cik daudz laika tai veltīt.Ko visu var iedomāties zem jēdziena rūdīšanās?
Čehu vārdam „otužování“ angļu valodā nav burtiska tulkojuma, jo zem tā ietilpst vesela virkne aktivitāšu. Kopīgs šo aktivitāšu kritērijs ir mūsu ķermeņa pakļaušana aukstumam. Ķermenis pēc brīža reaģē uz aukstumu ar nelielām izmaiņām, kas ilgtermiņā sniedz ieguvumus.
Pie populārākajiem rūdīšanās veidiem pieder peldēšana ziemā ūdenī, iemērkšanās vannā vai mucā ar ledainu ūdeni, ledaina un silta ūdens mija vai pirts, staigāšana ziemā bez siltas apģērba vai kriokameras apmeklēšana.
Kā ķermenis reaģē uz pakļaušanu aukstumam?
Mūsu ķermenim ir dažādi mehānismi, ar kuriem tas tiek galā ar nelabvēlīgām situācijām. Arī aukstuma gadījumā mēs zināmā mērā spējam adaptēties.
Lai nenotiktu nevajadzīgi siltuma zudumi, mums sašaurinās nelielie asinsvadi galvenokārt zemādā (perifēra vazokonstrikcija), un tiek ierobežots asins plūsmas kontakts ar aukstumu.
Kad ķermeņa temperatūra sāk kristies zem 36,5-36,2 °C, pie vazokonstrikcijas pievienojas vēl trīce, kuras laikā nelielas muskuļu kontrakcijas rada siltumu.
Papildu pārmērīgu siltumu var radīt brūnie tauki, kuros ir daudz mitohondriju un kuri ir ļoti metaboliski aktīvi. Neizrūdītiem cilvēkiem brūnajiem taukiem loma ir tikai bērniem, pieaugušajiem to ir tikai daži grami, taču situācija ar rūdīšanos nedaudz mainās.1
Kāpēc rūdīties?
Sirds un asinsvadu veselība
Cilvēkiem, kas praktizē rūdīšanos mēnešiem ilgi, var novērot izmaiņas pat molekulārā līmenī. Salīdzinot ar vispārējo populāciju, atrodam atšķirības apolipoproteīnos, homocisteīnā, enzīmos un pat dažos hormonos. Šīs izmaiņas liecina, ka rūdītiem cilvēkiem ir zemāks sirds un asinsvadu slimību rašanās un progresēšanas risks un, saskaņā ar dažiem pētījumiem, arī otrā tipa cukura diabēta risks.
Svara zaudēšana
Ilgtermiņa rūdīšanās rezultātā rodas papildu brūno tauku šūnas, kuru aktivitāte var ietekmēt aptaukošanās un metaboliskā sindroma korekciju.
Treniņi aukstos apstākļos (ziemas sporta veidi, peldēšana ledainā ūdenī) vīriešiem izraisa pastiprinātu tauku mobilizāciju un tādējādi iespējamu efektīvu svara zaudēšanas veidu, sievietēm, kas trenējas aukstumā, šis ieguvums nav pierādīts.
Izturība
Rūdītu cilvēku ķermeņi pakāpeniski kļūst fiziski izturīgāki pret aukstumu, kas izpaužas kā pat par 40 minūtēm vēlāka trīces iestāšanās un aizkavēta atdzišana salīdzinājumā ar parasto populāciju (samazināta jutība pret aukstumu un sajūta, ka ledains ūdens nav tik auksts, ir tikai īslaicīga parādība, kas izzūd dažu nedēļu laikā pēc rūdīšanās beigām).
Smadzeņu aizsardzība
Eksperimentāli pelēm konstatēts, ka rūdīšanās izraisa ģenētiskas izmaiņas, kas aizsargā sinapses, un tādējādi aizkavē neirodeģeneratīvas slimības, piemēram, Alcheimera slimību. Vai rūdīšanai ir tāda pati ietekme uz cilvēkiem, gan pateikt nevar.
Imunitāte
Rūdīšanās palielina balto asinsķermenīšu skaitu un to izdalīto vielu daudzumu asinīs, kas nodrošina imūnreakciju un darbojas arī pretiekaisuma veidā. Peldētājiem ledainos ūdeņos ir zemāks elpceļu slimību sastopamības biežums, turklāt tās norit vieglāk.
Psihiskā veselība
Noradrenalīna un endorfīnu izdalīšanās rūdīšanās laikā stimulē smadzenes veidā, kam ir potenciāls palīdzēt cilvēkiem ar psihiskām problēmām, jo īpaši ar depresiju.
Rūdīšanās un atjaunošanās
Pretiekaisuma iedarbības un oksidatīvā stresa samazināšanas dēļ rūdīšanās ir noderīga sportistiem. Peldēšanās 10-15 grādu ūdenī 10-15 minūtes pēc intensīva treniņa subjektīvi mazina sāpes un vienlaikus ļauj atkārtot līdzīgu sniegumu īsākā laikā.1, 2, 5
Vai rūdīšanās vienmēr ir pozitīva?
Rūdīšanās var būt ļoti veselīga un noderīga gan ķermenim, gan prātam. Lai tā mums būtu pozitīva, jāizvairās no nevajadzīgiem riskiem. Nedrīkst notikt pārmērīga atdzišana un veselības problēmu rašanās, tāpēc jāsāk pakāpeniski, nevis uzreiz pilnā apjomā. Ieteicams pierast pie aukstuma un pakāpeniski pazemināt temperatūru un palielināt aukstuma iedarbības laiku. Tā izvairīsimies no hipotermijas, plaušu tūskas, šoka un rašanās pat sirds aritmijai vai, piemēram, pneimonijai. Personīgi neieteiktu rūdīšanos cilvēkiem ar vāju sirdi un cilvēkiem ar aktīvu infekciju.
Salīdzinot spēka treniņu cilvēkus un spēka treniņu rūdītos cilvēkus, netika pierādīts ieguvums muskuļu augšanā, eksplozivitātes iegūšanā, muskuļu izturībā un pat tika konstatēta samazināta olbaltumvielu veidošanās.2, 3, 4
Kā sākt un cik bieži un ilgi rūdīties?
Sākumi vienmēr ir vissarežģītākie, tāpēc jāsāk ar rūdīšanos pakāpeniski, lai izvairītos no komplikācijām.
Populārākais veids ir rūdīšanās ūdenī. Vari izmantot vannu, kubla vai mucu ar aukstu ūdeni vai doties peldēties dīķī, upītē vai upē ziemā. Sāc ar rūdīšanos savlaicīgi, ideālā gadījumā jau no rudens sākuma vismaz vienu reizi, labāk divas reizes nedēļā.
Cik daudz laika veltīt rūdīšanai ir pilnīgi individuāli. Var pietikt ar dažām minūtēm vai pat pusstundu, tas atkarīgs no tavas izturības un ūdens temperatūras. Pieredzējušu rūdīšanās entuziastu padoms ir, ka ūdenī pavada aptuveni tik minūšu, cik grādu ir ūdenim.
Alternatīvi veidi ir pastaigas ārā ziemā ar minimālu apģērbu, ko arī labi sākt darīt no pirmajām aukstajām dienām. Dušošanās aukstā ūdenī 1-3 minūtes vai auksta un silta dušas mijas intervāli var darīt visu gadu vai izmantot kā sagatavošanos rūdīšanai ledainā ūdenī.
Kopsavilkums nobeigumā
Rūdīšanās var būt labs palīgs vispārējās veselības uzlabošanai, imunitātes uzlabošanai, svara zaudēšanai, atjaunošanai vai depresijas mazināšanai. Tas gan nav brīnumaina metode, kas atrisina visas problēmas, drīzāk gan palīglīdzeklis. Tam jāsāk pievērsties pakāpeniski, vismaz divas reizes nedēļā, un tas vairāku mēnešu garumā. Apvienojot rūdīšanos ar kvalitatīvu uzturu, aktīvu dzīvesveidu un pietiekamu miegu, dari sev to labāko.
Avoti
- 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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