Face&Look > ZDROWIE > DIETA > FITNESS > Mądry trening. Ćwicz i trenuj tak, jak tego chce twój organizm

Mądry trening. Ćwicz i trenuj tak, jak tego chce twój organizm

Świetne samopoczucie, zgrabna sylwetka, lepsza odporność organizmu i masa endorfin! To tylko niektóre korzyści z uprawiania sportu. Ważne też, by pomógł nam zachować młody wygląd na dłużej. Tylko jak się do tego zabrać i jaki rodzaj treningu wybrać, by osiągnąć wymarzone efekty? 

 
Choć stwierdzenie „odpowiedź znajdziesz w sobie” może wydawać się prozaiczne, okazuje się, że geny – podstawowe jednostki dziedziczenia, odpowiedzialne za przekazywanie cech organizmu kolejnym pokoleniom – mają na ten temat wiele do powiedzenia. Predyspozycje naszego organizmu zapisane w genach udzielają informacji nie tylko na temat diety i zdrowia, ale też wysiłku fizycznego, bowiem poza długotrwałymi treningami i motywacją do ich wykonywania warunkują wyniki w uprawianym sporcie. Tak, to geny odpowiadają między innymi za skład budujących nasze mięśnie włókien, zarówno tych wolno, jak i szybko kurczliwych, czyli z powodzeniem pomagają znaleźć odpowiedź czy bliżej nam do sprintera, czy raczej długodystansowca i jaki rodzaj treningu wybrać? 

Gen sprintera? 

Geny wpływające na dobre wyniki w sporcie predysponują do określonego składu  włókien mięśniowych, czyli obecności w nich różnego rodzaju białek, szybkości pobierania tlenu przez komórki, metabolizmie tłuszczów oraz wydolności serca. Jednym z tych genów jest gen ACTN3 – kodujący białko alfa-aktyninę 3, czyli niezbędny budulec włókien szybko kurczliwych. Dobre wyniki w biegach krótkodystansowych lub dyscyplinach sportowych wymagających szybkiego skurczu warunkowane są obecnością tych właśnie włókien. Już jedna funkcjonalna kopia tego genu może być wystarczająca, aby odnieść lepsze wyniki w dyscyplinach sportowych wymagających szybkości. Warto też podkreślić, że możemy nie dziedziczyć żadnej z kopii bez ryzyka dla naszego zdrowia, jednak z wpływem na wyniki osiągane w niektórych z uprawianych sportów.

Ale ja przecież nie lubię biegać 

Nic straconego! Zwiększona ilość włókien szybkokurczliwych to ogromny atut podczas biegów krótkodystansowych, ale nie tylko. Wykorzystanie możliwości zgromadzenia maksymalnych pokładów energii w minimalnie krótkim czasie predysponuje organizm do osiągania zamierzonych celów podczas wysiłku siłowego. Możesz wykorzystać tę wiadomość podczas wyboru dyscypliny sportowej lub układania treningu ze swoim trenerem, skupiając się na planowaniu indywidualnego zestawu ćwiczeń.

Długie dystanse 

Podczas gdy w sprincie mięśnie szybkiego skurczu wytwarzają energię w środowisku beztlenowym, w maratonie mechanizm ten wygląda zupełnie inaczej. Budulcem włókien wolnokurczliwych, których praca wykorzystywana jest podczas treningów wytrzymałościowych, są mitochondria pobierające tlen do produkcji energii. PPARAG to nazwa genu kodującego białka biorące udział w metabolizmie lipidów oraz glukozy. Jego poszczególne warianty odpowiadają za lepsze wyniki w sportach wytrzymałościowych. Okazuje się, że wariant allelu G występujący w dokładnie określonym położeniu tego genu (chromosom: 22 rs4253778) predysponuje organizm do lepszych osiągnięć w sportach wytrzymałościowych, np. w maratonach. 
 
Nie podlega wątpliwości, że jesteśmy genetycznie różni, co warunkuje nasze predyspozycje nie tylko sportowe, ale też żywieniowe czy zdrowotne. Możesz rozszyfrować swój organizm i odkryć, co mówią geny, dzięki Indywidualnemu Raportowi Genetycznemu OGEN. Twoje DNA się nie zmienia, więc predyspozycje genetyczne z czasem nie ulegają zmianom. Być może już czas, aby zmienić nieskuteczne nawyki i zachować młodość na dłużej?

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Dorota Wilczek

Lubię bieganie, regularnie też bywam na siłowni Smile

Patula

Chodzę na siłownie i tu się wyżywam

Agnieszka Niwińska

Obawiam się, że ja mam raczej gen leniwca Wink

Malinka23

całkiem niedawno mogłam sobie na to pozwolić, niestey teraz nie Dash 1

sisi13

Mój organizm nic nie chce.

yolo

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