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Stručni članak
Sistem treninga, hipertrofija, mišićna definicija i ishrana bodi-bildera
Aleksandar Đorđević
Sportska akademija, Beograd
Sažetak
Danas fiziolozi tvrde da do mišićnog rasta (hipertrofije) dolazi usled kočenja katabolizma (razgradnje) individualnih mišićnih ćelija. U svim mišićnim tkivima, a i u svim telesnim tkivima, odvijaju se dve vrste metabolizma {prenosilaca energije i materija), jedna vrsta metabolizma se naziva anabolizam i odnosi se na izgradnju tkiva, a druga katabolizam, razgradnja tkiva. Kod većine ljudi postoji balans izmedu anabolizma i katabolizma, pojedine misićne ćelije se razgrađuju istim tempom kao što se druge izgrađuju. Na taj način mišići zadržavaju nepromenljivu masu i snagu. Danas se zna da trening sa opterećenjem koči ili reducira, stopu katabolizma, tako da ostaje relativno viša stopa anabolizma što dovodi do porasta obima i snage mišića. Ovaj fiziološki proces je univerzalan tako da je isti za sve i pored toga što mišići pojedinaca razlicitom brzinom i stepenom reaguju na stres izazvan preopterećenjem. Za povećanje mišićne mase daleko je važniji intenzitet nago obim. Najsigurniji način da povećamo intenzitet treninga je da povećamo težine sa kojima radimo vežbe. Da bi se povećao obim mišića i snaga, u treningu mora se koristiti broj ponavljanja koji stimulišu njihov rast, između 4-8 (nikako preko 12), ali se sve vežbe i pored velike težine moraju raditi pravilno bez čitinga da bi se maksimalno stimulisao mišić koji radi i izbegao rizik od povrede. U periodu nabacivanja mišićne mase mora se takođe voditi računa da ne dođe do velikog gomilanja masnih naslaga što se prvenstveno postiže pravilnom ishranom i redovnim aerobnim aktivnostima niskog intenziteta. Aerobna aktivnost u vansezoni osigurava bodi bilderu mnogo bolji i brži oporavak nakon treninga, zbog odstranjivanja nus-produkta anaerobnog rada, drži masne naslage pod »kontrolom«, bolju prokrvljenost mišića i dopremanje kiseonika i hranjivih materija do njih. Ako se aerobna aktivnost izvodi tokom cele godine bodi bilder neće morati da se prilagođava aerobnoj aktivnosti u periodu definicije mišića već odmah može da krene sa viseg nivoa utreniranosti.
Ključne reči: trening, intenzitet, hipertrofija.
Training, muscle hipertrophy and nutrition in body-building
Abstract
Today, physiologists claim that muscles grow (hypertrophy) because of inhibition of catabolism (decomposition) of individual muscle cells. In all muscle tissues, as well as in all body tissues, there are two types of metabolism (energy and matter transfer), one of wich is anabolism relating on tissue production, and the other is catabolism relating on tissue decomposition. Most of people characterized balance between anabolism and catabolism, and decomposition speed of some muscle cells is equal to production speed of some other muscle cells. This is the way in wich muscles maintain unchangeable mass and strength. Today, we know that training with load causes inhibition or reduction of catabolism rate, so anabolism rate becomes relatively higher, wich causes increase of muscles volume and strength. This physiological proccess is universal, so it is identical for all people, even though different individuals muscles react with different speeds and rates on stress caused by overload. For muscle mass increase, much more important is intensity than volume. The most reliable way to increase training intensity is to increase degree of exercises weigh. If we want to achieve increase of muscle volume and strength, during the training there must be a number of repeats wich stimulate the muscle growth, between 4 – 8 (no way over 12), but all exercises must be done regulary to maximaly stimulate specific muscle and avoid risk of injury. During the period of increase of muscle mass, we must take account that accumulate of fat deposits isn’t desireable proccess, and this can be avoided primarily with adequate diet and regular low intensity aerobic activities. Aerobic activities in off-season period provide body builder with much better and faster recovery after the training, because of elimination of aerobic nuss-products, fat deposits are under “control”, muscles are better provided with blood, oxygen and nutritious matters. If aerobic activities are present during the whole year, body builder will not have to adapt to aerobic activities in muscle definition period, but he immediately can start from the higher level of training.
Key words: training, intensity, hypertrophy.
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