V dnešnej dobe je otužovanie veľmi populárnym trendom. Počujeme, že je to telesne aj duševne zdravý koníček. Pokiaľ ste jedným z nadšencov otužovania, premýšľate o jeho vyskúšaní alebo si o otužovaní chcete niečo prečítať, tak tento článok je pre vás ten pravý. Dočítate sa, prečo sa ľudia otužujú av čom je to dobré, ako s otužovaním začať a koľko času mu venovať.Čo všetko si predstaviť pod pojmom otužovanie?
České slovo otužovania nemá v angličtine doslovný preklad, pretože pod neho spadá celý rad aktivít. Spoločným kritériom týchto aktivít je vystavenie nášho tela chladu . Telo po chvíli na chlad reaguje drobnými zmenami, ktoré z dlhodobého hľadiska prinášajú benefity.
Medzi najobľúbenejšie spôsoby otužovania patrí plávanie vo vode v zime , ponorenie do vane alebo suda s ľadovou vodou , striedanie ľadovej vody s teplou vodou alebo so saunou, chodenie v zime bez teplého oblečenia alebo navštevovanie kryokomory .
Ako telo reaguje na vystavenie sa chladu?
Naše telo má rôzne mechanizmy, ktorými sa vysporiadava s nepriaznivými situáciami. Aj v prípade chladu sa dokážeme do určitej miery adaptovať.
Aby nedochádzalo k zbytočným stratám tepla , tak sa nám stiahnu drobné cievy najmä v podkoží (periférna vazokonstrikcia) a je obmedzený kontakt prúdiacej krvi a chladu.
Keď telesná teplota začne klesať pod 36,5-36,2 °C , pridá sa k vazokonstrikcii ešte tras , pri ktorom drobné svalové kontrakcie generujú teplo .
Vytvárať ďalšie excesívne teplo môže hnedé tukové tkanivo , ktoré má mnoho mitochondrií a je veľmi metabolicky aktívne. U neotužileckej populácie hrá hnedý tuk rolu iba u detí , dospelí ho majú len pár gramov, ale situácia sa s otužovaním trochu mení. 1
Prečo sa otužovať?
Kadiovaskulárne zdravie
U ľudí praktizujúcich otužovanie po dobu mesiacov môžeme sledovať zmeny až na molekulárnej úrovni . V porovnaní s bežnou populáciou nachádzame rozdiely v apolipoproteínoch, homocysteíne, enzýmoch a dokonca niektorých hormónoch. Tieto zmeny nám napovedajú, že otužilci majú nižšie riziko vzniku a progresie ochorenia srdca a ciev a podľa niektorých štúdií diabetu mellitu druhého typu.
Chudnutie
Dlhodobým otužovaním vznikajú ďalšie hnedé tukové bunky , ktoré svojou aktivitou môžu ovplyvniť korekciu obezity a metabolického syndrómu .
Trénovanie v chladných podmienkach (zimné športy, plávanie v ľadovej vode) u mužov spôsobuje zvýšenú mobilizáciu tukov a tým teda možný spôsob efektívneho chudnutia , u žien trénovaných v chlade tento benefit nebol preukázaný.
Odolnosť
Telá otužilcov sa postupne stávajú fyzicky odolnejšie voči chladu , čo sa prejavuje až o 40 minút neskorším nástupom trasu a oneskoreným prechladnutiu oproti bežnej populácii (znížená citlivosť k zime a pocit, že ľadová voda nie je tak studená je iba dočasnou záležitosťou končiacou za pár týždňov).
Ochrana mozgu
Experimentálne bolo u myší zistené, že otužovanie vedie ku genetickým zmenám chrániacim synapsiu a teda oddialeniu neurodegeneratívnych chorôb ako napríklad Alzheimerovej choroby. Či má otužovanie rovnaký efekt na ľudí sa povedať však nedá.
Imunita
Otužovanie zvyšuje množstvo bielych krviniek a ich pôsobkov v krvi, ktoré zaisťujú imunitnú reakciu a pôsobia aj protizápalovo. Plavci v ľadových vodách majú nižší výskyt respiračných chorôb, a to s miernejším priebehom.
Psychické zdravie
Vylučovanie noradrenalínu a endorfínu počas otužovania stimuluje mozog takým spôsobom, ktorý má potenciál pomôcť ľuďom s psychickými problémami, a to hlavne s depresiou .
Otužovanie a regenerácia
Pôsobením protizápalovo a znížením oxidatívneho stresu je otužovanie prospešné pre športovcov . Kúpanie v 10-15 stupňovej vode na 10-15 minút po náročnom tréningu subjektívne uľaví od bolestí a zároveň umožní zopakovať podobný výkon v kratšom čase. 1, 2, 5
Je otužovanie vždy pozitívne?
Otužovanie môže byť veľmi zdravé a telu i mysli prospešné. Aby bolo pre nás pozitívne, musíme sa vyhnúť zbytočným rizikám . Nemalo by dôjsť k podchladeniu a vzniku zdravotných ťažkostí , preto je potrebné začať postupne a nie hneď naplno. Je vhodné si na chlad zvykať a postupne znižovať teplotu a zvyšovať čas exponovaného chladu . Vyhneme sa tak hypotermii , pľúcnemu opuchu , šoku a vzniku až srdcovej arytmie alebo napríklad zápalu pľúc . Osobne by sme neodporučili otužovanie ľuďom so slabým srdcom a ľuďom s prebiehajúcou infekciou.
V porovnaní posilňujúcich ľudí a posilňujúcich otužilcov nebol preukázaný benefit v raste svalov , získanie výbušnosti , svalovej vytrvalosti a dokonca bola znížená tvorba bielkovín. 2, 3, 4
Ako začať a ako často a dlho sa otužovať?
Začiatky bývajú vždy najťažšie a preto je potrebné začať s otužovaním postupne a vyhnúť sa tak komplikáciám .
Najobľúbenejším spôsobom je otužovanie sa vo vode . Využiť môžete vaňu , kaďa alebo sud so studenou vodou alebo si ísť zaplávať do rybníka , potoka alebo rieky v zime . Začnite sa otužovať včas , optimálne od začiatku jesene aspoň raz , lepšie dvakrát týždenne .
Koľko času otužovaním stráviť je čisto individuálne . Môže stačiť pár minút alebo až pol hodiny , záleží na vašej odolnosti a teplote vody. Tipom od skúsených otužilcov je, že vo vode trávia cca toľko minút, koľko má voda stupňov.
Alternatívnymi spôsobmi sú chôdza vonku v zime s minimom oblečenia, čo je tiež dobré začať robiť od prvých chladných dní. Sprchovanie studenou vodou 1-3 minúty alebo striedanie intervalov studenej a teplej sprchy môžete robiť celoročne alebo využiť ako prípravu pred otužovaním v ľadovej vode.
Zhrnutie na záver
Otužovanie môže byť dobrý pomocník na zlepšenie celkového zdravia, zlepšenie imunity, chudnutie, regeneráciu alebo zmiernenie depresií. Nie je to však zázračná metóda riešiaca všetky problémy, ale skôr taká pomôcka. Je potrebné sa ju začať venovať postupne, aspoň dvakrát týždenne a to po dobu niekoľkých mesiacov. Kombináciou otužovania s kvalitnou stravou, aktívnym životným štýlom a dostatkom spánku pre seba urobíte maximum.
Zdroje
- Esperland, Didrik et al. “Health effects of voluntary exponovať to studenou vodou - a continuing subject of
- debate.” International journal of circumpolar health vol. 81,1 (2022): 2111789. doi:10.1080/22423982.2022.2111789
- Knechle, 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, a Jackson J Fyfe. “Post-exercise Cold Water Immersion Effects on Physiological Adaptations to Resistention Training and 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 a Malachy P McHugh. “Týmto zničeným truhom: úloha z kryoterapie v kontrole injury a obnovy z cvičenia.” European journal of applied physiology vol. 121,8 (2021): 2125-2142. doi:10.1007/s00421-021-04683-8
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