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Сред тоновете информация относно фитнеса и спорта рядко ще откриете нещо за нервната система и по-специфично за автономната нервна система. И причината за това е, че темата е необятна и сложна. Много по-лесно е за повечето специалисти да ви говорят единствено за калории, кардио и тежести. От личния си опит съм се убедил, че не по-малко важна от тези неща е ролята на симпатиковата и парасимпатиковата нервни системи – и по-точно кога и как да ги стимулираме. Това обяснява защо някои хора успяват да постигнат резултати, а други не. Автономна нервна система Да започнем първо с автономната нервна система – частта от нервната система, върху която имаме малък или никакъв контрол. Автономната нервна система поддържа хомеостазата на организма, регулирайки функциите на вътрешните органи като сърцето и стомаха, кръвното налягане, pH на кръвта, терморегулацията и други. АНС има два дяла – симпатиков и парасимпатиков. И тъй като функционира автономно, често не сме наясно с процесите, които протичат вътре в тялото ни. Естествено, автономната нервна система е нещо хубаво – не искам да си помислям какво щеше да се случи, ако трябваше съзнателно да задавам честота на сърдечния си ритъм или пък да свивам и разширявам кръвоносните си съдове. В най-добрия случай просто не би ми оставало време да мисля за нещо друго! Но все пак с малко упражнения и стимулиране, можете да окажете частичен контрол върху автономната нервна система – което е изключително добра новина за тези от вас, които спортуват и искат да подобрят физиката си. От най-голям интерес са двете състояния на автономната нервна система: "почивай и храносмилай" и "бий се или бягай" (от англ. rest and digest, fight or flight). "Бий се или бягай" vs. "Почивах и храносмилай" Представете си следната сцена: Разхождате се в гората през прекрасен слънчев ден. Докато вървите по пътеката, неочаквано ви напада мечка. Мигновено сърдечният ви ритъм се ускорява, дишането се учестява, а храносмилането и бъбречната функция се забавят, защото не са необходими при спешни ситуации. При срещата си с мечката бързо взимате едно от двете решения: или бягате, или се отбранявате. Това е отговорът "бий се или бягай", който се контролира от симпатиковата нервна система. В момента, в който видите мечката, надбъбречните жлези отделят адреналин и повече кръв се насочва към мускулите. Изведнъж усещате внезапен приток на енергия и реагирате за секунди. Симпатиковата нервна система е важна при всяка стресова ситуация. А сега си представете друг сценарий Отново се разхождате в гората. И отново времето е слънчево. Неочаквано откривате удобен диван и сядате да си починете. Постепенно се отпускате и почти заспивате. В този пример сърдечния ритъм се забавя, тялото ви е успокоено и отпочинало. Това състояние се нарича "почивай и храносмилай" и се регулира от парасимпатиковата нервна система. Когато се активира, парасимпатиковата нервна система понижава кръвното налягане и сърдечни ритъм, като повече кръв се насочва към вътрешните органи като стомаха и тънките черва. Това е времето, в което храносмилате най-ефикасно. Може би започвате да се питате как тази информация ще ви помогне да изглеждате по-добре в банския си? Нека продължим… Замислете се за момент в кое от двете състояния е по-добре да сте, докато тренирате? "Почивай и храносмилай" или "бий се или бягай"? Аз лично бих предпочел второто! А в кое състояние е по-добре да сте, докато се възстановявате от тренировката? Мисля, че знаете отговора. Важно е да уточним, че във всеки един момент и двата дяла на автономната нервна система функционират. Тоест, рядко може да се намирате изцяло в едното състояние или другото. В повечето случаи говорим за някаква комбинация от двете. Въпреки това, ако успеете да стимулирате отговора на симпатиковата нервната система (бий се или бягай) преди тренировка очевидно ще постигнете по-добри резултати. И обратното – ако след края на тренировката стимулирате парасимпатиковата нервна система (почивай и храносмилай), ще се възстановите по-бързо. Как да стимулирате двата дяла на автономната нервна система? Вече стана ясно, че състоянието на нервната ни система преди и след тренировка оказва огромно влияние върху постигнатите резултати. Но как да стимулираме едното или другото състояние? Един от начините да контролираме отговора „бий се или бягай“, е да намалим временно приема на въглехидрати. Сигурен съм, че след високо въглехидратно хранене ви се доспива и се чувствате мързеливи. Това не е състоянието, в което искате да влезете във фитнес залата. В допълнение към това аз лично обичам да използвам ефекта на кофеина. Чаша кафе преди тренировка ме фокусира и подготвя за тренировка. След като приключите със залата, идва времето за почивка и възстановяване. Ако тренировката е била интензивна, тук е моментът да включите протеин и въглехидрати (сладък картоф, кафяв ориз, киноа и др.) в следтренировъчното хранене. Така бързо ще възстановите изчерпания мускулен гликоген и ще предпазите мускулната тъкан от разграждане. Това е важен елемент от всяка тренировъчна програма. Ако искате да подпомогнете допълнително процеса на възстановяване, можете да отделите малко време за почивка и релаксация. Поради причините, споменати по-горе, е добре да избягвате кофеин след тренировка. Можете да пиете билков чай и вода. Ако сте подложени на прекомерен стрес, силно ви препоръчвам да се насочите към методите за релаксация – различни дихателни техники и др. Липсата на сън също има негативен ефект върху парасимпатиковата нервна система и оказва влияние върху резултатите ви.
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Hello, friends and readers of Fitbg.net! Every day I have to answer the question “What to do first: Cardio and strength training?” So I decided to synthesize precise and clear answer and to share it with you in my personal blog. What is the difference between these two types of workouts? Monotonous cardio in which you sustain pulse in a relatively stable range is a type of aerobic workout. It is important to make a distinction with HIIT workouts which are a mixture of anaerobic and aerobic mode: alternating high intensity and low intensity intervals. Here we will talk about traditional cardio and strength (anaerobic) workouts. What is the difference between them? In the aerobic workout your muscles use oxygen to burn carbohydrates and fat, while with anaerobic loads, muscle cells rely on chemical reactions without the participation of oxygen - the energy source is glycogen. Aerobic or anaerobic workout: What to do first? If you go in a gym and look around, most… Read more → More about fitness Hello, friends and readers of Fitbg.net! Every day I have to answer the question “What to do first: Cardio and strength training?” So I decided to synthesize precise and clear answer and to share it with you in my personal blog. What is the difference between these two types of workouts? Monotonous cardio in which you sustain pulse in a relatively stable range is a type of aerobic workout. It is important to make a distinction with HIIT workouts which are a mixture of anaerobic and aerobic mode: alternating high intensity and low intensity intervals. Here we will talk about traditional cardio and strength (anaerobic) workouts. What is the difference between them? In the aerobic workout your muscles use oxygen to burn carbohydrates and fat, while with anaerobic loads, muscle cells rely on chemical reactions without the participation of oxygen - the energy source is glycogen. Aerobic or anaerobic workout: What to do first? If you go in a gym and look around, most… In the first part of the series we talked about the reasons for cellulite to appear and which are the strategies to prevent it. Now it’s time to answer the more complicated question: How to deal with cellulite if it has already appeared? The only sure thing is that the five rules for a healthy life we talked about last time need to become everyday laws for anyone who wishes to improve the looks of affected areas. Start with the main and easiest things: 1. Always be well hydrated Every day, the human organism loses at least two liters of water through the main functions like sweating and urinating. This indicates that at least the same amount of liquids must be taken daily in order to have a balance in the body. For the circulatory and lymphatic system to function properly we should regularly take liquids. Thus, the body is able to discard toxins which are the main reason for the formation of cellulite. The next step is to pay attention to your eating habits. Eliminate trans-… Read more → “Say goodbye to the orange skin forever”, “Unprecedented results and improvement within days”, “A cream, which removes cellulite within minutes”… I'm sure you’re already sick of these loud statements and promises regarding cellulite - every woman's nightmare. So, can you actually get rid of it? What’s the truth? Are deceived or mislead that you can say “goodbye” to the cellulite for good. The need for a solution has led to the creation of a separate share of the pharmaceutical and cosmetic industry. All kinds of products appear at the market, each of which immodestly says it contains "the most innovative formula" and promises to bring the desired result by itself. Thus the use of anti-cellulite creams and gels became the dominant strategy of every woman in the fight against "orange skin". When a product does not help, led by your great desire to deal with the problem, you are ready to test each subsequent… Read more → Mistake # 1: You use the wrong exercises You are probably doing too much isolated exercises like biceps curls, kick-backs, etc. These exercises involve only one muscle group. In this way you will not be able to achieve better and faster results. With these exercises you do not stimulate enough muscle fibers and you do not use up enough energy. Therefore, you are not using the full potential of your body. If you want to accelerate your metabolic rate and to burn more calories, you need to base your training program around another type of exercises. These are the so called basic exercises. With these complex movements that exercise many muscle groups you will be able to stimulate 10 times more muscle fibers in comparison to isolated exercises. This will increase energy consumption and hence will optimize the mobilization and burning of fat. I advise you to read more about basic exercises here. Mistake # 2: You are doing too much cardio It is true that if your goal is toning, it is good to… Read more → This is one of the most frequent questions I get in relation to losing weight. And most people don’t fully understand this. If you believe that aerobic (cardio) exercise is the most efficient way to burn fat, then you are a part of the 90% of the population that is wrong! The great deception! One of the biggest mistakes is the misunderstanding of the both types of exercise. Most people believe that treadmills and other cardio equipment are designed for fat burning, and strength training is for building muscle mass... Not even nearly true! Things should be considered on a hormonal level, not superficially. This false belief is based on that cardio is done in aerobic mode (in the presence of oxygen), and fats are broken down and used for energy only when you have enough oxygen for oxidation to occur. Anaerobic exercise (strength training) is conducted in a shortage of oxygen (oxygen debt) and therefore the main fuel is not fat, but glycogen in the muscles and liver. Put this way everything… Read more → What are the basic exercises? Basic exercises are a couple of joint movements, which load a couple of muscles or muscle groups at once. A great example for basic exercise is the squat, where the load is put mostly on lower body and waist muscles, including quadriceps, calves, gluteus and lower back. There are no exact criteria which exercises are classified as basic and which are not. Generally, the more joints and muscles are included in an exercise and the higher its intensity and impact on the body is, the more “basic” it is. The advantages of basic exercises Increase overall body strength, including the core muscles. Exercises like squats and bench press will not only significantly increase your strength but will also help you move and do any other physical activity more efficiently, as well as better managing situations in real life. Increase muscle mass. Basic exercises not only increase the mass of the muscle group they’re training, but create an overall anabolic… Read more → I often see people who are training for the first time or have been in the gym for a short time. And as most of the other newbies, these people start copying their friends or people around them, which is wrong and can be harmful for them. If you are a new fitness enthusiast I suggest you to value your health and follow these 10 simple rules for safe training. Rule #1: Don’t copy others Don’t copy the workouts of the most famous culturists from the magazines and don’t replicate the exercises of the more advanced members in the gym. These training programs are for people with long and rich fitness culture, knowledge and years of experience. They are not for rookies. Rule #2: Plan your workouts in advance It’s best to start with 3 workouts a week, where in one of them you train all muscle groups (1 exercise for every muscle group). Rule #3: Set yourselves realistic goals We all know you can’t get the body you want in just 2 months. This sport requires… Read more → Among the tons of information about fitness and exercise on the internet you will rarely find something about the nervous system and more specifically – the autonomic nervous system. And the reason is that the subject is vast and complex. It is much easier for most fitness professionals to talk only about calories, cardio and lifting weights. From personal experience I have found that the role of the sympathetic and parasympathetic nervous systems is very important – and more precisely when and how to stimulate them. This explains why some people manage to achieve great results while others do not. The autonomic nervous system Let’s first talk about the autonomic nervous system – the division of the peripheral nervous system over which we have little or no control at all. The autonomic nervous system maintains the homeostasis of the body, regulating the function of internal organs (heart, digestive tract, liver, etc.), blood pressure, blood pH, thermoregulation… Read more → It’s a popular myth that strength training slows down or completely stunts growth of children and adolescents and thus should be strictly avoided. My opinion (and that of every other expert on the planet) is that this statement is completely false and unfounded. There is no scientific research that shows strength training affects growth. Results show normal development without any adverse effects. Therefore, science is explicit: “Strength training does not affect growth in any negative way.” Actually many bodybuilders and professional athletes begin following a weight training program at an early age. Think about it: Arnold Schwarzenegger started bodybuilding at the age of 15 and was still able to reach 1.88 m. But where the deception comes from? During the active growth period there are zones at the end of the bones, called growth plates, where cartilage hasn’t turned into a bone yet. Bone growth is indeed happening in those areas and they are last to ossify. This… Read more → It can be said a lot about postworkout nutrition. This is the most important meal of the day. If you don't eat the right foods after workout, you are seriously undermining your efforts. Why is it so important to eat after exercising? After you finish your workout your body is exhausted and most of the glycogen in your muscles is exhausted. Within the next 35-45 minutes (the so called "metabolic window") your body soaks up nutrients like a sponge in order to restore glycogen and repair broken muscle fibers. There are different techniques for better recovery. Most people consume simple carbohydrates (dextrose) in combination with fast-absorbing protein (usually whey protein) immediately after workout. Why? Because simple carbs raise insulin levels and insulin is the key that opens the door and lets amino acids from the protein to enter in the muscles cells. What do we achieve with this? You stop catabolic processes in the body and initiate anabolic… Read more →