Je tek na tekalni stezi res škodljiv za vaša kolena, tkiva in mišice?

Objavil/a Aktivni .si, dne 2016-01-29 ob 10:57:30
tek-na-tekalni-stezi

Je v redu, da celo zimo tečete na tekalni stezi? Bi bilo boljše, če bi se toplo oblekli in šli teči ven? Strokovnjakinja je razkrila mite o teku na tekalni stezi.

Biomehanika hoje in tek na tekalni stezi

Raziskavi biomehanike hoje in teka je veliko svojega časa posvetila dr. Casey Kerrigan, ki je na Harvardu diplomirala iz medicine in magistrirala iz fizioterapije.

Kerriganova raziskovalna ekipa je objavila najpogosteje citirane študije o biomehanskih podobnostih in razlikah med tekom na tekalni stezi in na prostem ter hojo na tekalni stezi in na prostem. Njene raziskave so pomagale razbiti psevdo znanstvene komentarje o tekalnih stezah, kot so:

  • Trak tekalne steze vas žene naprej, tako da vi dejansko manj delate.
  • Tekalni trak vam pomaga pri teku, kar ima za posledico relativno pasivno ekstenzijo kolka in to zmanjša delo mišic iztegovalk.

Take komentarje slišite pogosto od dobronamernih trenerjev, vendar so povsem neutemeljeni.

Bodisi, da se gibate (tečete ali hodite) na stabilni podlagi ali pa se le-ta pod vami premika, je vaše relativno gibanje enako in vodi do enakih biomehanskih pogojev. To pomeni, da se vaši kolki, vaša kolena itd. gibajo enako in da delajo v obeh pogojih iste mišice.

A nekaj razlik med tekom na tekalni stezi in tekom zunaj na trdi podlagi vendarle obstaja.

Prva razlika: na tekalni stezi vam ni potrebno izpodriniti zraka pred vami, zato je pri dani hitrosti tek na tekočem traku malenkostno lažji.

Druga razlika: tek na tekalni stezi ponuja vzmetenje, kar pripomore k zmanjšanju maksimalnih sil, ki vplivajo na sklepe in druge občutljivejše dele telesa. Vzmetenje, ki jo daje tekalna steza, je zelo drugačno od tistega, ki jo ponuja tipična pena v klasično oblazinjenem tekaškem podplatu.

Še nekaj koristnih nasvetov Casey Kerrigan za tek na tekalni stezi:
  • Ne držite se za konzolo ali ograjo. S tem namreč spremenite vašo naravno biomehaniko.
  • Tekalno stezo nastavite na 'manual' in ne uporabljajte programov, ki so pogosto na voljo. Tako boste poslušali svoje telo in se prilagajali njemu, ne pa napravi.
  • Naklon nastavite na 0 %. Povečajte ga le, če to res želite. Kerriganova pravi, da sama naklona nikoli ne uporablja in sicer iz preprostega razloga: ker z menjavanjem naklona ne ve natančno, kako dobro napreduje.

Ni razloga torej, da bi med zimo izpustili vaš redni trening teka in napredovali pri vaši vadbi. Tek na tekalni stezi ne bo škodoval vašemu telesu, nudi pa idealno vrsto vadbe za ohranjanje vaše tekaške kondicije.

Po članku Strokovnjakinja razkrila mite o teku na tekalni stezi. Avtorica: Urška Zaloker, mag. farm.

Za odpornost, vzdržljivost in več užitka pri športu

Večletne raziskave ter medsebojno sodelovanje slovenske znanosti in podjetja Ars Pharmae so razkrile, da se v lubju kočevske bele jelke skriva izjemna zdravilna učinkovina – abigenol. Abigenol je eden najbogatejših virov polifenolov, ki delujejo antioksidativno in krepijo imunski sistem.

Zakaj prav bela jelka?

V farmaciji je znano, da se v skorji iglavcev nahajajo močni antioksidanti z različnimi Abigenol - izvleček bele jelkefarmakološkimi učinki na telo. Najbolj poznan in priznan je izvleček francoskega bora, a je ta drag. Zato so slovenski strokovnjaki združili znanje – želeli so najti dostopno učinkovino slovenskega izvora in pregledali drevesa, ali imajo morda podobne lastnosti.

Skorja bele jelke vsebuje zelo veliko polifenolov z manjšo molekulsko maso, ki imajo številne zdravilne učinke za naše telo. Bela jelka iz kočevskih gozdov pa vsebuje še večjo količino zdravilnih polifenolov, kot drugi iglavci in zato so izbrali ravno ta drevesa.

»Zaradi visoke vsebnosti biološko aktivnih polifenolov v skorji lahko upravičeno trdimo, da so slednje en najbogatejši vir antioksidantov, ki ga je moč najti v naravi.«

Pri razvoju ideje ekstrakcije iz iglavca so strokovnjaki poleg znanstvenih dejstev želeli upoštevati tudi ekološki vidik. Ker gre za enega najbolj neokrnjenih in zato najmanj onesnaženih delov Evrope, so prve vzorce iz bele jelke vzeli prav it tega okolja.

Zakaj naše telo nujno potrebuje antioksidante?

Naše telo vsak dan tvori proste radikale, agresivne in telesu škodljive molekule. Še posebej, če smo pod stresom ali bolni. Prosti radikali so kemično nestabilne molekule, ki povzročajo in pospešijo reakcije oksidacije. Znanstveniki so mnenja, da so prosti radikali nevarni in verjamejo, da je stalna izpostavljenost prostim radikalom eden izmed glavnih vzrokov staranja in mnogih degenerativnih bolezni.

Tudi športnik, rekreativec ali tekmovalec, ne more trenirati in v športu uživati, če ima pogosto bolečine v mišicah ali je stalno prehlajen. Večina teh težav pa nastane prav zaradi delovanja prostih radikalov.

Kje lahko najdemo Abigenol?

Na voljo sta dve prehranski dopolnili z Abigenolom:

  • Atlastrong - Za odpornost, vzdržljivost in več užitka pri športu
  • Enduranza - Najmočnejša zaščita telesa pred izčrpanostjo in izgorelostjo

Za več informacij obiščite www.arspharmae.com

Med predstavniki slovenskega športa, ki redno uporabljajo izdelke Ars Pharmae, so legendarna triatlonka in prva Slovenka na Ironmanu Nataša Nakrst, Košarkarska zveza Slovenije in njena moška članska reprezentanca, 1. slovenska profesionalna ženska kolesarska ekipa BTC CITY LJUBLJANA ter ekipa SLOSKI nordijskih smučarjev med njimi smučarski skakalki Špela Rogelj in Maja Vtič, kombinatorec Gašper Berlot ter smučarska tekačica Vesna Fabjan.

Je tek na tekalni stezi res škodljiv za vaša kolena, tkiva in mišice? - - Promocijsko sporočilo A

Je v redu, da celo zimo tečete na tekalni stezi? Bi bilo boljše, če bi se toplo oblekli in šli teči ven? Strokovnjakinja je razkrila mite o teku na tekalni stezi.

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Jan 29, 2016
Tudi sobno kolo naj bi bilo škodljivo. Seveda odvisno katero. Ena man, druga več.
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Aktivni .si
Aktivni .si
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