Alapvetően egy cikkben szerettem volna összefoglalni a bemelegítés fontosságát a helyes bemelegítés módjával, de túl hosszú lett volna és senki sem olvasná végig, így először arról írok, miért is fontos bemelegíteni.
A bemelegítés fogalma jó esetben már az edzések tervezésénél előkerül, fontosságára minden edző, tankönyv vagy tanulmány felhívja a figyelmet, de vajon mik azok az okok, ami miatt ennyire fontos?
Egyszerű: az általános célja, hogy a testünket alkalmassá tegyük a fizikai és mentális terhelésre.
“Sosem melegítek be, és képzeld mégis tudok sportolni.”
…mondanád, ha hülyének akarnál tűnni, de persze nem vagy az 🙂 Természetesen bemelegítés nélkül is képes mindenki a mozgásra, de közel sem fogod elérni azt a hatásfokot, amit szeretnél, és rosszabb esetben több kárt is okozhatsz, mint hasznot.
A bemelegítés nem más, mint a szervezet nyugalmi állapotból való fokozatos átvezetése terheléses állapotba.
Egy előző cikkben már nagyvonalakban írtam arról, mi történik, ha ez kimarad, vagy túl gyorsan kezdjük terhelni a szervezetünket, de alapvetően a bemelegítésnek két fő célja van:
Fizikailag és mentálisan is felkészülni a legjobb teljesítmény elérésére.
Eddig valószínű semmi újat nem mondtam, menjünk hát bele a részletekbe.
- Talán a legfontosabb szempont a sérülések elkerülése. Biztosan ismerős.
A fokozatos, alacsony intenzitással kezdett izomműködésnek egyenletes hőtermelő és keringésfokozó hatása van, melyek a mozgás közben kiemelten fontos szervekben, szövetekben növelik a hőmérsékletet. Magasabb hőmérsékleten rugalmasabbá, terhelhetőbbé válnak az izomszövetek, javul a szakítószilárdságuk, fokozódik az ízületi folyadék mennyiége, ezáltal megolajozódnak az ízületi felszínek, növekszik az ízületi mozgásterjedelem, azaz csökken a sérülékenység. - A másik legfontosabb hatás a szívműködés fokozatos emelése, ami a keringésfokozás velejárója, mégis érdemes külön kiemelni, hiszen a sportolás okozta megnövekedett oxigén- és energiaigény csak magasabb pulzusszámmal kielégíthető. Magasabb pulzusszámmal elérhető magasabb perctérfogat, gyorsabb véráramlás, fokozott oxigénellátás.
- Ezen folyamatok mellett a vérkeringés teljes átrendeződése is megkezdődik (redisztribúció).
A fokozott terheléshez kiemelten szükséges szervek (izmok, légzőrendszer, bőr, szív) vérellátása jelentősen megnő, míg a fizikai munkavégzésben kevésbé fontos szervek (máj, vese, gyomor, bélrendszer) vérellátása erősen lecsökken. Ezt a szervezet a célzott artériák tágításával illetve szűkítésével éri el, ami szintén időigényes. - A légzőrendszer is folyamatosan felkészül a nagyobb terhelésre, a tüdő kitágul, fontos az átlagnál oxigéndúsabb vér juttatása a keringésbe.
- Élesítjük az idegrendszert, célzott mozgásokkal élénkítjük az ideg-izom kapcsolatokat, amik pontos, gyors és koordinált mozgást tesznek lehetővé. Emellett ezzel teszünk a legtöbbet a légzés „pánikszerű” felgyorsulása ellen, növekedik a vércukorszintünk és gyorsulnak az anyagcsere-folyamatok.
A hogyanokról majd a következő cikkben térek ki részletesen, de ha betartjuk a bemelegítés 6 fő blokkját, ami összesen nem több mint 13-15 perc, ezek a folyamatok a legoptimálisabban zajlanak le, és érezni fogod a különbséget. Ez az idő persze sportáganként eltérhet.
A bemelegítés hiánya az edzés folyamán könnyen vezethet hyperthermiához, a test túlmelegedéséhez is. Biztos előfordult már veletek is, hogy úgy éreztétek, elértétek a holtpontot, hogy innen most már sehová. Lefekszem és végem. Ez a holtpont jelenség a hirtelen mozgás hatására meginduló jelentős hőtermelődésre vezethető vissza. Átmeneti zavar áll be a hőháztartásban, és bár a hőleadás is beindul a légzőszerveken és bőrön keresztül, a fokozatosság hiánya miatt nem tud lépést tartani az emelkedéssel. Ilyenkor sajnos meg kell várni, amíg a szervezetünk utolér minket, és ez az átmeneti zavar normalizálódik.
Az oldalszúrás jelenség kellemetlen tünetei is a bemelegítés hiányára vezethetők vissza.
Megfelelő körültekintéssel viszont ezek is elkerülhetők!
A mentális rákészülés alatt sem kell semmi mágiára, szeánszra vagy meditációra gondolni, egyszerűen csak rááll az agyad is arra, hogy most elkezdünk valamit. Gyakran előfordul (velem legalábbis), hogy rohadtul nincs kedvem elkezdeni az egészet, de ha elkezdesz mozogni, onnantól nem a kifogásaidra figyelsz, hanem a mozdulatokra és a munkára. Minél jobban belejössz, annál jobban meg is jön a kedved az egészhez, ami szintén elősegíti a teljesítőképességed maximalizálását. Versenyek előtt pedig kimondottan fontos, hogy átszellemülj, így tökéletesen a feladatokra tudsz koncentrálni.
Az egész mindössze 10-15 perc, és ezeket mind letudtad. Ha elmész edzeni, mászni, vagy egy hosszabbat futni, mennyi időt szánsz rá? Minimum 2-3 órát, igaz? Az a 15 perc semmitől nem fogja elvenni az idődet. Viszont egy megfelelő bemelegítéssel bizonyítottan akár 30%-kal növelheted a hatékonyságod!
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