Kao i za sve druge aktivnosti i za trčanje se mogu navesti dobre i loše strane. Dobre strane trčanja su višestruko veće te svima savet da počnete da upražnjavate trčanje ili jedan od aerobnih sportova – hodanje, vožnju bicikla ili plivanje.
Loše strane trčanja su malobrojne i to mogu biti razne povrede koje se uglavnom svode na upalu mišića i tetiva, istegnuće mišića/tetiva, uganuće zglobova, bolove u kolenima, iritacija bradavica (zbog trenja sa majicom), žuljeve na tabanima i probleme sa noktima (zbog neodgovarajuće obuće). Velika većina ovih negativnih uticaja trčanja se mogu preuprediti dobrim izborom odgovarajućih patika, staza za trčanje, pravilnog istezanja i zagrevanja pre trčanja, odgovarajućeg tempa trčanja, dobrim rasporedom treninga i odgovarajućom ishranom i hidratacijom.
Pozitivni učinci
Ako, dakle, zanemarimo uopšteni rizik koji postoji kada se praktikuje bavljenje bilo kojim sportom, pa i trčanjem, postoje brojni pozitivni učinci, a neki od njih su:
1. lakše kontrolisanje telesne mase i/ili gubitak u težini (bez aerobnih treninga nema mršavljenja)
2. povećanje mišićne mase
3. dobar uticaj na kardiovaskularni sistem (ako trčite samo 15km nedeljno smanjujete za 50% šansu da obolite od koronarne bolesti srca – tu spadaju infrakt, aritmija, angina pektoris,…). Takođe smanjuje krvni pritisak.
4. povećanje gustine kostiju
Vozite bajs ako već ne možete da trčite
5. stimuliše lučenje hormona rasta (poznati uzimaju vakcine ovog hormona da bi izgledali mlađe)
6. smanjuje verovatnoću dobijanja šloga
7. smanjuje rizik od raka dojke
8. trčanjem vežbate pluća jer koristite dodatnih 50% kapaciteta koji se inače ne koristi
9. smanjenje /oslobađanje od svakodnevnog stresa
10. napredak u emotivnom životu
11. osnaživanje imunog sistema i otpornosti organizma na infekcije
12. zaustavljanje ili usporavanje efekata starenja
13. znatan uticaj na postizanje i održanje fizičke forme
Za osobe koje tek ulaze u svet trčanja, važno je znati da je potrebno vreme da se dođe u formu, a za uspeh je najvažnija stvar da se prati kako se organizam oseća i da se prema tome određuje tempo i dužina staze. Na primer, ako vam je teško disati ili se brzo umorite dok trčite, dobro bi bilo smanjiti brzinu (tempo) ili skratiti dužinu staze na par nedelja. Takođe, ako trkač oseća da mu ne predstavlja problem ni tempo, ni dužina, može ih postepeno i povećavati. Jednostavan test za početnike glasi: Ako nakon trčanja možete da nastavite sa normlanim aktivnostima trening je bio dobar – umeren. Ukoliko niste u stanju da hodate, sutradan ne možete da siđete niz stepenice sigurno ste se preforsirali.
Trčanje može imati i blagotvorne psihološke učinke, mnogi trkači imaju neku povećani, euforični osećaj, za koji se smatra da ga izazivaju endorfini – hormoni sreće, koje telo proizvodi kao odgovor na dugotrajno bavljenje sportom. Trčanje je najbolja terapija za osobe koje pate od depresije, kao i osoba koji se bore protiv raznih oblika zavisnosti.
O astmi i trčanju
S obzirom da je ipak ovo sajt o astmi, par reči i o tome: Treba znati da osobe koje imaju astmu, tj. vežbanjem izazvanu astmu, mogu ponekad imati poteškoće zbog trčanja. Astma postaje veći problem dolaskom hladnog vremena, kao i povećanjem brzine trčanja i nagiba terena (trčanje uzbrdo).
Proverite šta vas savetujem na internetu
Sve ovo naravno deluje pomalo pompezno, ali otkucajte na Google npr “running health” ili “running benefits” pa pogledajte koliko i kakve rezultate ćete dobiti.
Počnite sa trčanjem!
Citati:
What are the health benefits of running?
The benefits of vigorous exercise are well described. The American College of Sports Medicine Position Statement on Exercise is a document chock-full of studies proving that vigorous exercise yields plenty of health benefits. One of the major points of the position statement is that there is a dose response to exercise; that is, the more you do, or the harder you do it, the more benefit you accrue. But this point is not to discount moderate exercise. You get plenty of benefit from moderate exercise, it’s just that vigorous exercise seems to accrue even more benefit. The ACSM report makes it clear that “many significant health benefits are achieved by going from a sedentary state to a minimal level of physical activity; [but] programs involving higher intensities and/or greater frequency/durations provide additional benefits. For example, it was shown in one study that individuals who ran more than 50 miles per week had significantly greater increases in HDL cholesterol (the good fat) and significantly greater decreases in body fat, triglyceride levels, and the risk of coronary heart disease than individuals who ran less than 10 miles per week. In addition, the long-distance runners had a nearly 50% reduction in high blood pressure and more than a 50% reduction in the use of medications to lower blood pressure and plasma cholesterol levels.”What are the fitness benefits of running?
Cardiorespiratory fitness (aerobic fitness or “cardio”) is the ability of your heart to pump stronger and more efficiently and your muscles to use oxygen more efficiently. As you get more aerobically fit, your heart will pump more blood and oxygen with each beat (this is called “stroke volume”) and your muscles will extract (or consume) more oxygen. For instance, if you have 100 oxygen molecules floating around in your bloodstream, a conditioned muscle might consume 75 molecules, whereas a deconditioned muscle might only consume 30, or even fewer than that. In fact, elite distance runners can be as much as three times more efficient at consuming oxygen than sedentary individuals. Running improves your aerobic fitness by increasing the activity of enzymes and hormones that stimulate the muscles and the heart to work more efficiently.
Running regularly also has been proven to help fight the aging process. It prevents muscle and bone loss that often occur with age. Our bones are made to accommodate the demands placed upon them. By sitting at a computer all day many of us allow our bones to grow weaker, but by running regularly our skeleton gets the demand it needs to stay healthy. In addition to keep our insides from aging quickly, regular, high-intensity exercise, like running, has also been proven to promote the human growth hormone, which celebrities have taken injections of for years to keep them looking young.
Amazingly running also helps to fight disease. Running reduces the risk of stroke and breast cancer. Regular running has become a treatment option for doctors to prescribe to patients who are at a high risk, or early stages, of osteoporosis, diabetes, and hypertension. It reduces the risk of heart attacks, by strengthening the heart and lowering blood pressure. Running lowers blood pressure and maintains the elasticity of arteries incredibly well because as you run your arteries expand and contract nearly three times as much as usual.
Running also helps maintain and improve general health. It raises HDL (or “good”) cholesterol, reduces the risk of blood clots, and encourages use of the 50% of your lungs that usually go unused. Running also boost the immune system by creating a higher concentration of lymphocytes (white blood cells that attack disease).
http://running.about.com/od/gettingstarted/a/101whyrun_2.htm
