Както с всяко нещо, колкото и полезно и хубаво да е то ако се прекалява то може да се превърне в нещо негативно. Рядко може да срещнем мнение, че фитнеса и упражненията като цяло може да доведат до пристрастяване, в лошия смисъл на думата, но проучвания показват, че хора които имат склонности към пристрастяване към различни неща, като например пушенето или пиенето на алкохол, могат да се пристрастят и към тренировките. Тренировките на пръв поглед не могат да се сложат в графата с лоши навици, но прекомерното трениране и вманиачаване води до лоши последици.
Пристрастяването
Както представлява пристрастяването?
Пристрастяването е първичнa нужда на организма. Често вследствие на емоционална или физиологична реакция, която води до биологична, психична или социална манифестация. В крайна сметка това довежда до търсене на облекчение чрез дадено вещество или активност. Пристрастяването се характеризира чрез изграждането на навик, които често води до вредни последици за индивида.
Преди да започнем с всички негативни последици, които може да се проявят при пристрастяване към фитнеса и всичко свързано с него, трябва да се каже, че има голяма разлика между редовно здравословно трениране и пристрастяването. Според Националните Институции за Спорт и Медицина препоръчителното време за здравословна тренировка е минимум 150 минутни седмично. За съжаление обаче, от едната крайност, минималното време – което може да се раздели на 30 минутна лека тренировка 5 дни седмично, се наблюдават случай с хора, които тренират тежка физическа тренировка по 120 или дори повече минутни ДНЕВНО, без почивен ден. Обикновено продължителността на тренировката, е източник на неспирен спор, но всъщност трябва да отбележим, че човек може да тренира 1 час и да се натовари слабо или да тренира 30 минути и да прекали. Вероятно сами може да се досетите, кое от гореизброените се определя като прекаляване и при редовното злоупотребяване до пристрастяване?
В днешно време хората се опитват да постигнат резултати на останалите, които ги постигат с години труд и постоянство, за максимално кратко време. Пристрастяването към фитнеса може да се определи също и по това, че когато един човек стане зависим той изпитва постоянна нужда да се чувства така, както се чувства по време или след тренировка. Тъй като по време на тренировка тялото ни се активира и започва да работи на други честоти, редица биологични процеси ни карат да се чувстваме в добро настроение, най-често соченият виновник за доброто настроение и нуждата от тренировка е ендорфинът, или още познат като хормон на щастието. При различни дейности тялото ни произвежда този хормон и се наблюдава голяма промяна в емоциите на човек, също както действията на наркотиците, алкохолът и цигарите, толкова лесно може да се присрстатим и към нуждата от ендорфинова „доза“. Особено хора, които имат склонности към лесно пристрастяване, може неусетно да започнат да увеличават и увеличават обема на тренировката без тялото им да е готово да понесе натоварването. Често такива хора искат повече и повече и след редовно злоупотребяване с тренировките може да се наблюдават доста изменения в мисленето и физиологичното състояние. Някой от тях са:
Екстремни хранителни граници
Когато човек се опитва да постигне повече и по-бързи резултати, започва да обръща внимание все повече и повече на детайлите, с надеждата да открие по-лесния път. Започвайки да се допитва до всички възможни източници за съвети, телевизия, интернет, списания, приятели и познати и непознатите хора, които среща във фитнеса. Често в резултат на това човек остава с убеждението, че за да получи невероятни резултати трябва да стигне до екстремни граници. Гладуването или преяждането са често срещани при подобни случаи.
Огромните количества храна, които ентусиастите от мъжки пол са повлияни да повярват, че трябва да погълнат за да видят желаните резултати, доста често излизат много извън нормалното. Важно е да се отбележи, че количеството на храната не определя количеството на мускули.
От друга страна, абсурдно малките количества храна, които жените си внушават, че трябва да ядат, за да запазят добра форма, указват голям стрес върху тялото им. Истината е, че тялото всъщност може да премине в режим на гладуване за да продължи да работи нормално, то започва да работи на икономичен режим. Поради факта, че храната която получава е недостатъчна, то е поставено в среда която не е благоприятна за здравето на човек.
Количеството храна е от значение, но също така и избора на конкретна храна. Например 500гр ябълки и 500гр ориз може да имат еднакво количество и почти еднакъв засищащ ефект, НО имат голяма разлика от към хранителен състав! За това когато избирате храната обърнете внимание и на неините стойности не само на количеството.
Нека дадем пример, човек който се занимава с това професионално, може да има нужда да яде 7 пъти на ден и да трябва да поглъща 5000kcal, друг човек, които тепърва започва и получи съвет от него, ще послуша съвета и ще изяде подобно количество храна, което е напълно излишно. Трябва да се обърне внимание на нивото на трениращия човек и неговите физиологични особености, като: пол,възраст,активност, ниво на опит и др. Освен това е много важно да се отбележи, че има разлика между количество и качество на храната, не говорим за преработена и домашно направена храна, а за факта, че 100гр една храна няма същите съставки като 100гр от друга храна, например 300гр месо може да съдържат 1000kcal, но ще заситят много добре човек и ще му предоставят огромно количество полезни хранителни вещества, ако обаче се постави друга висококалорична храна вместо месото, например ядки може да се намали количеството на половина (150гр), в крайна сметка се поглъщат почти същите калории но различни хранителни вещества и се получава различен ефект на заситост върху организма. Добре е храната да се подбира в умерени количество според индивидуалните нужди, а не прекомерно преяждане и излишно напрежение върху организма на човек. Човек които яде 500гр салата ще се чувства почти толкова заситен колкото и човек които яде 100гр месо и 100гр ориз но в крайна сметка храните съдържат съвсем различни съставки и ще видите разични резултати.
Прибягването до екстремни граници, било то прекалено малко или прекалено много храна, е опасно за вашето здраве, освен това няма да видите желаните резултати и всичко може да се превърне в един омагьосан кръг.
Ние ви съветваме да не се оставяте в ръцете на късмета и съветите на хората, а да се отнесете отговорно и, ако не да потърсите диетолог, то поне да следите логиката на разнообразното хранене и да не стигате до абсурдно количество храна, използвайте разнообразно хранително меню, подберете добре хранителите вещесва които приемат (белтъчини, мазнини и въглехидрати) и използвайте калориини калкулатори за да не изпадате в абсурдни ситуации. Накратко казано:
- Придържайте се към балансирана диета, хапвайте редовно полезни храни като зеленчуци и плодове, за да може тялото ви да работи оптимално.
- Избягвайте промишлени количества храна преди лягане или преди тренировка.
- Избягвайте максимално, или ограничете възможно, консумацията на пържени и силно обработени храни (пържени храни, бързи храни, закуски, готови храни и др.)
Повече за храненето може да прочетете в нашата статия за хранене за начинаещи.
Травми и контузии
Прекомерното продължително трениране, освен стреса които оказва върху нервната система, оказва и огромно влияние върху сухожилията, ставите и като цяло на опорно двигателната система. Според мнозина специалисти в областта, редовното натоварване на ставите е много полезно и предотвратява понататъчни проблеми, когато обаче ги пренатоварваме влошаваме възможността им да изпълняват своята роля, тъй като те започват да се „износват“. Често има случаи със атлети, които се оплакват от болки в раменете или коленете в следствие на прекаляване с дадено движение. Например според статистики на атлетите практикуващи бягане около 20% от травмите при тях са болки в коленете, причинено от прекалено дълго натоварване на ставата, същото важи и за хората трениращи във фитнеса. Чести проблеми се наблюдават при редовно натоварване с големи килограми, тъй като сухожилията нямат толкова добро кръвообращение като мускулите, мускулите се възстановяват доста по-бързо и могат да се тренират, но съответните сухожилия не са готови за работа и с течение на времето тяхното състояние се влошава. За това е добре да се избегне претоварването им и да се почива достатъчно.
От друга страна, голяма предпоставка за травми и контузии е прекаляването с килограмите и неправилната форма на изпълнение на дадено упражнение. При използването на много големи тежести, често упражненията се изпълняват с неправилната форма, което както сами се досещате от една страна е огромно натоварване и от друга е по неправилният начин, два фактора, които са пряко свързани с голям процент от травмите на трениращите.
Освен това при редовно прекомерно трениране, често се получават и мускулни дисбаланси. Понякога поради липса на стречинг или поради трениране на дадена мускулна група, при липса или недостатъчно трениране на противоположната група, се получава изместване на ставите от тяхното нормално местоположение и нарушаване на цялостната структура на тялото. Което, от своя страна може да доведе до редица проблеми:
- влошава кръвообращението
- предпоставя условия за проблеми със ставите
- ограничава движението на тялото, в тежки случаи пречи на нормалното изпълнение на движения и правилното изпълнение на дадено упражнение
- причинява болки и дискомфорт по тялото
- влошава настроението
- и много други
Претрениране и регрес
Пристрастяването към фитнеса, най-вероятно рано или късно ще доведе до претрениране. Претренирането е нещо, което е строго индивидуално, това което е претрениране за даден човек не означава претрениране за друг човек, всичко зависи от нивото на стаж, прогрес и разбира се от специфичните физиологични особености на трениращия. Разбира се трябва да се обърне и вниамание на нуждата от почивка, сън, хранене и други. Когато се стигне до претрениране тялото ни започва да реагира негативно на тренировките с тежести, например започва секрецията на кортизол (хормон на стреса). При продължително отделяне на хормона се наблюдават редица негативни ефекти върху тялото:
- подтискане на нормалната работа на щитовидната жлеза
- понижен имунитет
- проблеми с репродуктивната система
- обща отпадналост
- увеличаване на подкожната мазнина
- намаляне на мускулната тъкан
- понижава се секрецията на тестостерон (много важен хормон, които подпомага за изграждането на мускулна тъкан)
- проблеми със съня и общо неспокойствие
- и редица други
Както сами виждате всички тези ефекти ще попречат пряко на вашия прогрес и като цяло начин на живот. Претренирането разбира се може да се избегне, но все пак ако искате да сте сигурни дали не сте навлезли в тази сива зона на тренировките, ще ви предложим лесен и 99% точен начин да проверите дали претренирате. Изберете около 70% от тежестта, която може да повдигнете веднъж (1 повторение максимум) на лежанката или клек, сложете тази тежест на лост и го поставете на земята, изправете кръста и стегнете добре корема си, повдигнете тежестта с ръцете си и задръжте така, като следите на часовник колко време ще успеете да издържите тежестта преди да се наложи да я пуснете, запомнете времето и направете отново теста 30 дни по-късно, ако забележете спад във времето (т.е. издръжливостта и силата ви падат) това е фактор номер 1 за претрениране. Често това означава, че трябва да дадете известна почивка на тялото си като не тренирате въобще (препоръчително за около 7-30 дни).
Емоционален товар
Разбира се, ако се получат всички или дори само някой от гореизброените проблеми, то най-вероятно ще започне и емоционална промяна в начина ви на живот. Често се наблюдават атлети, които искат да постигнат големи резултати възможно най-бързо, с което се докарват на ръба на възможностите си. Когато обаче нещата не се получават така както очакват, това често води до отчаяние или дори депресия. Недоволството от резултатите, често води и до проблеми със самочувствието. Когато индивидът е поставен в срета, в случая фитнес залата, среда в която 90% от хората са в много добра физическа форма, изгражда съвсем различна представа за това как трябва да изглежда тялото на човек. Това допълнително влошава вътрешното усещане на всеки човек.
От друга страна, фитнеса както и всяка друга индустрия свързана с големи приходи и широк пазар се налага все повече и повече, като с течение на времето нещата се преувеличават с цел по-голямото купуване и търсене на продукти. Много голяма част от трениращите в днешно време са убедени, че не могат да постигнат задоволяващи резултати без даден продукт (хранителна добавка или прочие). Това се налага от компаниите и е с маркетингова цел – купуване на повече и повече продукти. Ежедневно сме обсипани от тази индустрия с визуализации на това как „би трябвало“ да изглеждаме, и как имаме нужда от техните продукти които ще ни помогнат лесно и бързо да го постигнем (важно е да споменем, че не твърдим , че продуктите които предлагат не допринасят по някакъв начин за трениращите, но истината е, че те далеч не са основата на добре изглеждащото и здраво тяло),като така с течение на времето представата за нормалният човешки образ се изменя и започваме да се чувстваме не достатъчно добри или не постигащи това което може да бъдем (поне според това което виждаме в медиите).
Така всеки трениращ започва все повече и повече да се вманиачава и пристрастява към фитнеса. Наблюдават се също и многобройни случаи на хора, които злоупотребяват с добавки, с медикаменти и дори инжектиране на „масла“ в мускула за да изглежда по-голям, всичко това се превръща в една емоционална буря от която много трудно се излиза.
Наблюдават се също и прекъсвания в социалните контакти, поради дългата продължителност на тренировката, честото ядене, трениращият започва да „жертва“ социалният живот в името на добра кауза.
Заключение
Упражненията са много важна част от доброто здраве и при правилното съчетаване, без излизане извън нормите те могат да допринесат за много позитивни ефекти върху тялото и емоциите ви. Препоръчваме ви преди да започнете, или ако вече сте започнали, да направите консултация с диетолог и фитнес инструктор. Така ще сте сигурни, че сте на прав път и няма да рискувате здравето си, и няма да изгубите времето си и да изпаднете в отчаяние поради липса на прогрес. Направете тренировките част от живота си, а не целия ви живот!
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