Zece paşi spre longevitate. Primul pas

Motto: Şi cea mai lungă călătorie începe cu primul pas.

Înainte de a face primul pas să vedem salutul tradiţional chinezesc, deoarece exprimă foarte multe. Palma şi pumnul sunt Yin şi Yang, adică cele două elemente opuse unul celuilalt (alb – negru, feminin – masculin, etc.), dar care nu pot exista unul fără celălalt. Explicaţia elementelor acestui salut este foarte vastă, la fel cum toată viaţa noastră este compusă din elemente pozitive şi negative, prin urmare prezentarea lor ar ocupa un întreg articol.

Primul şi următorii paşi îi putem face numai cu condiţia să existe încredere în ceea ce vom face împreună şi să avem continuitate în preocuparea cu propria persoană.

Eu întotdeauna am crezut în sportivii şi elevii mei. Acest crez şi faptul că au simţit această încredere i-a dus înainte de la o victorie la următoarea. Acest fapt i-a întărit să poată relua pregătirea şi antrenamentele (de multe ori chinuitoare), purtând în ei speranţa următoarelor victorii. Acum pot să spun cu sufletul liniştit, că pentru toţi cei care au crezut în mine şi au continuat pregătirea, victoriile şi reuşitele s-au repetat. Deoarece scopul meu nu a fost nici o dată atingerea performanţei în timp scurt, ci pregătirea tinerilor şi sportivilor pentru o viaţă sănătoasă şi dezvoltarea simultană a corpului şi intelectului, toţi cei care au fost elevii mei poartă în ei în ceva mod amprenta ”Maestrului”. Recunosc faptul că nu am reuşit cu toţi elevii mei aşa cum mi-aş fi dorit, dar ştiu că toţi au ajuns într-un fel sau altul oameni mai buni şi mai valoroşi în viaţă.

Să începem cu înţelegerea modului de adaptare a sistemului cardio-vascular la efort, pentru ca să ştim în ce mod reuşim să-l menţinem şi să-l dezvoltăm. Cel mai sugestiv se poate prezenta influenţa definitorie a reglajului prin urmărirea modului de alimentare şi redistribuire a alimentării cu sânge a organismului.

Într-o persoană de mărime medie (ex. 75 kg) circulă aproximativ 5 l de sânge. Această cantitate în fiecare minut se transferă odată între inimă şi corp. Este simplu de înţeles, că dacă toate organele interne ar funcţiona la capacitate maximă în acelaşi timp, atunci această cantitate nu ar fi suficientă pentru alimentarea organelor. Prin urmare sistemul nervos, care are una dintre funcţiile de bază asigurarea reglajului optim de funcţionare a organelor, rezolvă instantaneu ca alimentarea cu sânge a fiecărui organ să corespundă cerinţelor în orice moment.

Pentru a înţelege funcţionarea sistemului şi modul în care corpul şi sistemele de reglaj răspund la solicitări intense trebuie să urmărim modalitatea în care cantitatea constantă de cinci litrii de sânge este mişcată între inimă, creier, organele interne şi sistemul muscular. În această analiză neapărat trebuie să ţinem cont de faptul, că alimentarea cu sânge a creierului şi a inimii este constantă în limite foarte largi de efort, prin urmare mişcarea pronunţată a sângelui se va face între organele interne şi sistemul muscular.

În condiţii de repaos cea mai mare parte a sângelui este dirijată în organele interne (ficat, rinichi, sistemul digestiv, etc.). Dacă starea de repaus este schimbată în stare de activitate fizică, imediat începe redistribuirea alimentării cu sânge (în funcţie de intensitatea activităţii fizice) din organele interne în muşchi. Cu cât creşte intensitatea efortului, cu atât măreşte sistemul de reglaj alimentarea cu sânge a musculaturii.

Dacă corpul uman a fost pregătit prin antrenamente intense pentru efort, acest transfer de sânge nu va afecta funcţionarea organelor interne şi persoana va fi în stare de a-şi atinge limitele fizice, prin urmare adaptabilitatea la efort a corpului uman şi adaptarea sistemului sanguin la solicitări extreme asigură performanţele deosebite.

O inimă antrenată se contractă mai rar în repaus decât o inimă neantrenată. Pulsul de repaus al unui adult sănătos se contractă de 64 -75 de ori pe minut. Datorită antrenamentelor, în timp pulsul scade la 40 – 60 bătăi/minut. Explicaţia este adaptarea sistemului nervos vegetativ, care reglează funcţionarea. La apariţia efortului, datorită adaptării, toate organele care participă la funţionarea intensivă îşi intensifică activitatea, iar în repaus se odihnesc mai profund.

După cele prezentate înainte, sper ca toţi cei care fac mişcare pentru întreţinerea sănătăţii, pentru recreaţie sau chiar performanţă, vor reuşi să-şi pregătească propriul corp pentru efort, astfel să evite problemele ulterioare sau oboseala prea rapidă. Vă propun ca înainte de începerea efortului propriu zis să faceţi mişcare de încălzire destul de intensă aproximativ  4-5 minute şi o pauză de 2-3 minute, astfel sângele din organele interne se redistribuie spre sistemul muscular şi corpul va fi pregătit pentru antrenament.

Antrenor  Emerit, Sifu  Horvath  Atila  Ladislau

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