În ziua de azi expunerea la frig este un trend foarte popular. Auzim că este un hobby sănătos atât fizic, cât și mental. Dacă ești unul dintre pasionații expunerii la frig, te gândești să o încerci sau vrei să citești ceva despre ea, atunci acest articol este exact pentru tine. Vei afla de ce se expun oamenii la frig și cu ce le este de folos, cum să începi și cât timp să-i dedici.Ce înseamnă de fapt expunerea la frig?
Termenul ceh „otužování“ nu are o traducere literală în engleză, deoarece include o serie întreagă de activități. Criteriul comun al acestor activități este expunerea corpului nostru la frig. După un timp, corpul reacționează la frig prin modificări mici, care pe termen lung aduc beneficii.
Printre cele mai populare metode de expunere la frig se numără înotul în apă iarna, scufundarea în cadă sau butoi cu apă rece ca gheața, alternarea apei reci cu apă caldă sau cu sauna, mersul iarna fără îmbrăcăminte caldă sau vizitarea criocamerei.
Cum reacționează corpul la expunerea la frig?
Corpul nostru are diferite mecanisme cu care face față situațiilor nefavorabile. Chiar și în cazul frigului reușim să ne adaptăm într-o anumită măsură.
Pentru a evita pierderile inutile de căldură, ni se contractă vasele mici de sânge mai ales în țesutul subcutanat (vasoconstricție periferică) și este limitat contactul dintre fluxul de sânge și frig.
Când temperatura corpului începe să scadă sub 36,5-36,2 °C, la vasoconstricție se adaugă tremuratul, în timpul căruia micile contracții musculare generează căldură.
O căldură excesivă suplimentară poate fi generată de țesutul adipos brun, care are multe mitocondrii și este foarte activ metabolic. La populația neexpusă la frig, grăsimea brună joacă un rol doar la copii, adulții au doar câteva grame din ea, dar situația se schimbă puțin odată cu expunerea la frig.1
De ce să te expui la frig?
Sănătatea cardiovasculară
La persoanele care practică expunerea la frig timp de luni de zile putem observa modificări chiar la nivel molecular. Comparativ cu populația obișnuită, găsim diferențe în apolipoproteine, homocisteină, enzime și chiar unii hormoni. Aceste modificări ne sugerează că persoanele expuse la frig au un risc mai scăzut de apariție și progresie a bolilor cardiovasculare și, conform unor studii, a diabetului zaharat de tip doi.
Slăbitul
Prin expunerea îndelungată la frig apar alte celule adipoase brune, care prin activitatea lor pot influența corectarea obezității și a sindromului metabolic.
Antrenamentul în condiții de frig (sporturi de iarnă, înot în apă cu gheață) la bărbați provoacă o mobilizare crescută a grăsimilor și, prin urmare, o posibilă metodă eficientă de slăbit, la femeile antrenate în frig acest beneficiu nu a fost demonstrat.
Rezistența
Corpurile persoanelor expuse la frig devin treptat fizic mai rezistente la frig, ceea ce se manifestă printr-un debut mai târziu al tremuratului, cu până la 40 de minute, și o răcire întârziată comparativ cu populația obișnuită (sensibilitatea redusă la frig și senzația că apa cu gheață nu este atât de rece sunt doar o chestiune temporară, care dispare în câteva săptămâni de la încetarea expunerii la frig).
Protecția creierului
S-a constatat experimental la șoareci că expunerea la frig duce la modificări genetice care protejează sinapsele și, prin urmare, întârzie bolile neurodegenerative precum boala Alzheimer. Dacă expunerea la frig are același efect la oameni, nu se poate spune însă.
Imunitatea
Expunerea la frig crește numărul de globule albe și al substanțelor lor din sânge, care asigură reacția imunitară și au și efect antiinflamator. Înotătorii în apă cu gheață au o incidență mai scăzută a bolilor respiratorii și cu o evoluție mai ușoară.
Sănătatea psihică
Eliberarea de noradrenalină și endorfină în timpul expunerii la frig stimulează creierul într-un mod care are potențialul de a ajuta persoanele cu probleme psihice, mai ales cu depresia.
Expunerea la frig și recuperarea
Prin efectul antiinflamator și prin reducerea stresului oxidativ, expunerea la frig este benefică pentru sportivi. Scăldatul în apă de 10-15 grade timp de 10-15 minute după un antrenament solicitant ameliorează subiectiv durerile și în același timp permite repetarea unei performanțe similare într-un timp mai scurt.1, 2, 5
Este expunerea la frig întotdeauna pozitivă?
Expunerea la frig poate fi foarte sănătoasă și benefică pentru corp și minte. Pentru ca să fie pozitivă pentru noi, trebuie să evităm riscurile inutile. Nu ar trebui să apară hipotermia și problemele de sănătate, de aceea este necesar să începem treptat și nu direct la intensitate maximă. Este indicat să te obișnuiești cu frigul și să reduci treptat temperatura și să crești timpul de expunere la frig. Astfel evităm hipotermia, edemul pulmonar, șocul și apariția chiar a aritmiei cardiace sau, de exemplu, a pneumoniei. Personal, nu am recomanda expunerea la frig persoanelor cu inima slăbită și persoanelor cu o infecție în desfășurare.
În comparația dintre persoanele care fac antrenament de forță și persoanele care fac antrenament de forță și se expun la frig, nu s-a demonstrat niciun beneficiu în creșterea musculară, în obținerea explozivității, a rezistenței musculare și s-a observat chiar o sinteză redusă de proteine.2, 3, 4
Cum să începi și cât de des și cât timp să te expui la frig?
Începuturile sunt întotdeauna cele mai grele și de aceea trebuie să începi expunerea la frig treptat, pentru a evita complicațiile.
Cea mai populară metodă este expunerea la frig în apă. Poți folosi o cadă, o albie sau un butoi cu apă rece sau te poți duce să înoți într-un iaz, pârâu sau râu iarna. Începe să te expui la frig la timp, ideal de la începutul toamnei, cel puțin o dată, mai bine de două ori pe săptămână.
Cât timp să dedici expunerii la frig este strict individual. Pot fi suficiente câteva minute sau până la o jumătate de oră, în funcție de rezistența ta și de temperatura apei. Un sfat de la persoanele cu experiență este că petrec în apă cam atâtea minute câte grade are apa.
Metode alternative sunt mersul afară iarna cu îmbrăcăminte minimă, ceea ce este de asemenea bine să începi să faci din primele zile reci. Dușul cu apă rece timp de 1-3 minute sau alternarea intervalelor de duș rece și cald le poți face pe tot parcursul anului sau le poți folosi ca pregătire înainte de expunerea la frig în apă cu gheață.
Rezumat final
Expunerea la frig poate fi un ajutor bun pentru îmbunătățirea sănătății generale, îmbunătățirea imunității, slăbit, recuperare sau ameliorarea depresiei. Nu este însă o metodă miraculoasă care rezolvă toate problemele, ci mai degrabă un astfel de ajutor. Trebuie să începi să o practici treptat, cel puțin de două ori pe săptămână, timp de câteva luni. Combinând expunerea la frig cu o alimentație de calitate, un stil de viață activ și somn suficient, vei face maximum pentru tine.
Surse
- 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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