какво се случва ако спрем да тренираме
какво се случва ако спрем да тренираме
Трябва ли да се притесняваме ако спрем да тренираме за определен срок от време и, ако да, то колко?

Вечен дебат между спортуващи и неспортуващи:
неспортуващи: „като спреш да тренираш всичко, което си натрупал ще се превърне в мазнини“
трениращи:„няма как мускулът да се превърне в мазнина, две различни неща са, пък и това да стане, едва ли ще изглеждам по-зле от преди.“

Всъщност, и в двете твърдения има доза истина, въпреки че ако са представени от фитнес гледна точка, биха звучели по съвсем различен начин, защото мускулната маса няма как да се превърне в мазнини, но в същото време при прекратяване физическа дейност мускулите бързо атрофират и намаляват обема си, а процентът подкожни мазнини често се увеличава.

В тази статия заедно със Станимир Михов ще Ви представим какво точно се случва с тялото когато спрете да тренирате.

Мускулите и ставите отслабват

След само 2 седмици обездвижване, мускулите започват да атрофират, а ставите да отслабват. Губи се мускулна маса, а при повторно възобновяване на заниманията трябва да се започне леко и внимателно, за да се избегне нежелана мускулна треска и травми.

Колко бързо ще започнете да губите мускулна маса зависи най-вече от нивото Ви на тренираност и от възрастта. По-тренирани атлети губят маса по-бързо, защото колкото по-голям е обемът на мускулатурата, толкова по-трудно се поддържа.

В рамките на седмица мускулите губят и потенциала си да горят мазнини, забавя се метаболизма. Мускулите няма да се превърнат в мазнини – това е мит, но ще започнат да атрофират (да се разпадат), а ниската физическа активност ще е добра предпоставка за натрупване на мазнини, които евентуално биха покрили мускулатурата.

Издръжливостта бързо намалява

Спирането на фитнес занимания оказва голямо влияние върху издръжливостта и енергията почти веднага.

Когато спрете да тренирате за няколко седмици, сърцето и белите дробове отслабват и тази промяна обикновено води до по-заседнал начин на живот. Забелязали ли сте как като спрете с тренировките се задъхвате дори при ежедневни занимания като качване на стълби, носене на покупки, гонене на автобус и други подобни задачи, които на пръв поглед изглеждат лесни?

Добрата новина е, че за да се върнете в предишната си форма не отнема много време, в зависимост от почивката, която сте направили.

Повишаване на нежеланото тегло и подкожните мазнини

При редовни тренировки се създава нуждата от по-голямо количество храна, за да може организма да се възстанови и превъзстанови (благодарение на този процес трупаме мускулна маса).

При спиране на физически занимания, регулирането на храната, която ни е нужна не е лесен процес и отнема време. През този период може лесно да качим килограми и подкожни мазнини, защото клетките ще са заредени с екстра калории, които няма да могат да се използват оптимално за енергия.

По-малко физическа активност също означава и понижен метаболизъм и по-малък потенциал за горене на мазнини, допълнителни предпоставки за натрупване.

Грижата за сърцето намалява

Физическото натоварване е един от най-добрите начини за поддържане на здрава сърдечно-съдовата система. Спирането на тренировки, съчетано с неконтролирано количество храна може да има сериозен негативен ефект върху кръвното налягане и върху това как тялото регулира инсулина.

При спиране на тренировките, мускулите и други тъкани не успяват така ефективно да абсорбират енергията от глюкозата и нивата на кръвната захар стават нестабилни. Това от своя страна може да доведе до различни болести на сърцето, дори диабет.

При възобновяване на заниманията до седмица нивата на кръвната захар започват да се регулират към по-здравословна граница. Този процес при правилен хранителен режим може да се наблюдава дори при хора с диабет тип 2.

Настроението се влошава

Интензивните тренировки спомагат за по-доброто пренасяне на кислород към мозъка. Когато спрете физиечските занимания този процес отслабва и тялото може да изпита затруднение с подтискането на химикали, които причиняват умора, стрес, невъзможност за концентрация или раздразненост.

В същото време при физическа активност се увеличава синтеза на сератонин (според някои сератонинът се смята за хормон на щастието). Други добри предпоставки са чист въздуих и слънчева светлина.

Заключение

Когато спрете да тренирате доста показатели се влошават, и то бързо. Често им се обръща внимание, чак когато е крайно наложително.

Покачването на мускулна маса или свалянето на подкожни мазнини може да е само една от ползите, които може да извлечете с редовни тренировки, заедно с по-голяма издръжливост, здравословно тегло, здраво сърце, добро настроение и ред други.

Още един аспект, който трябва да се вземе предвид е, че спирането на здравословен навик като тренировките и физическото натоварване, често ще бъде заменен с вреден като прекомерно прекарване пред компютър или телевизор, алкохол и други.

Забелязали ли сте други негативи при кратки или дълготрайни прекъсвания на тренировките си? Споделете в коментарите.

By Admin

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