Svalová horúčka, ľudovo „svalovica“. Aká pravda sa za ňou skrýva?

Erik Kerpčár Bench press, Deadlift, Drep, Technika cvikov 2763 Comments

Čo je svalová horúčka?

Svalová horúčka je všeobecne známa ako lokálna bolesť v svale, ktorá vznikla ako následok svalového poškodenia počas tréningu. V zahraničí sa s ňou stretávame pod názvom „DOMS“, teda Delayed Onset Muscle Soreness.

Svalová horúčka sa vyskytuje v priebehu 12 až 72 hodín po tréningu. Samozrejme, jej trvanie je individuálne. Spolu s nepríjemným pocitom prichádza aj opuch svalu, stuhnutosť v postihnutých kĺboch a možná strata sily a flexibility – nastáva redukcia mobility daného svalu.

Inými slovami, všeobecne akceptovaná teória je, že počas tréningu spôsobujete svalu mikrotraumy. Mikrotrauma je v podstate „zranenie“ svalu a jej následkom je zápal a bolesť. Metódy, ktoré spôsobujú najviac mikrotráum, (dôrazná excentrická fáza, absorpcia šokom, zaobchádzanie s veľmi vyzývavými váhami na niekoľko opakovaní,…) vedú k silnejším svalovým bolestiam a svaloviciam. Je to však pravda?

U koho sa vyskytuje svalová horúčka?

  1. Začiatočníci, ktorí začínajú cvičiť. Rovnako to platí aj pre cvičencov, ktorí sa prinavracajú k tréningu po dlhšej prestávke. Svalová horúčka sa prejaví skoro po každom tréningu počas niekoľkých mesiacov.
  2. Cvičenci na rôznych skúsenostných úrovniach pri zmene tréningu. Zmena tréningu vytvára väčšie mechanické napätie alebo vyšší stupeň adaptívnej odpovede. Tak či tak, telo nie je oboznámené s novým impulzom a vytvára nové adaptácie.

Svalová horúčka záleží aj od vašej genetiky. Ak aj vezmeme skupinu ľudí s rovnakými stravovacími návykmi, kalorickým príjmom a skúsenostnou úrovňou, niektorí dostanú svalovicu z bežného tréningu, zatiaľ čo iní môžu trénovať na okraji svojich možností a nedostať ju vôbec.

Svalová horúčka a svalový rast

Je svalová horúčka odôvodnenou mierkou tréningu stimulujúceho rast alebo len jeho klamlivým ukazovateľom?

Odpoveď na obe otázky bude „nie“.

Začnime obrannými argumentmi, prečo podľa mnohých NEMÁ svalová horúčka priamy korelát s budovaním nového svalstva.

  1. Niektoré svalové skupiny len zriedkavo dosahujú svalovicu. Svalové skupiny ako ramená a predlaktie znesú ohromné tréningové objemy a len zriedkavo na nich pociťujeme svalovicu, dokonca aj u začiatočníkov. Napriek tomu môžete vidieť mnoho ľudí s pepkovskými predlaktiami a ohromnými guľatými ramenami so zriedkavým výskytom (a u niektorých profesionálnych kulturistoch absolútne bez známok) svalovíc.
  2. Vzťah tréningovej frekvencie a svalovej horúčky sa nenásobí. Ľudia, ktorí trénujú nepravidelne, zvyknú dosahovať svalovice častejšie ako ľudia, ktorí trénujú pravidelne. Napriek tomu je dokázané, že pravidelný tréning má väčšiu vzťažnosť na svalový rast.
  3. Veľké silové prírastky môžu byť dosiahnuté aj bez prítomnosti svalovej horúčky. Tento bod je pravdivý najmä u skúsených cvičencov, výrazne vtedy, ak vedia pracovať so submaximálnou váhou vo vzťahu k vysokému objemu a „prehovoriť“ telo, aby sa posúvalo dopredu.

Ako sa telo stáva efektívnejšie vo vykonávaní pohybu, dokáže zdvihnúť väčšie váhy. Prečo? Pretože maximálna sila vyžaduje neurologické adaptácie, zatiaľ čo vyššia a vyššia úroveň hypertrofie (budovanie svalu) môže byť dosiahnutá aj bez maximalizácie sily, teda neurologických adaptácií.

Uveďme si rovnako aj oponujúce argumenty, prečo podľa niektorých MÁ svalová horúčka dopad na budovanie svalstva.

  1. Začiatočníci zvyčajne dosahujú svalovice častejšie a konzistentnejšie. Nikdy vo vašom živote neporastú vaše svaly rýchlejšie, ako je to na začiatku. Najmä, ak ste so svojím tréningom konzistentný.
  2. Buď sa adaptujete, alebo podtrénujete. Je preukázaná silná vzťažnosť medzi svalovou horúčkou a uvedením nového pohybu, novej techniky a nového tréningového plánu. A ak aj je pravda, že sa rast z týchto nových tréningových konceptov ukáže neskôr, keď už svalová horúčka nie je prítomná, neznamená to, že nezohrala svoju úlohu a netreba ju ešte odpisovať.

Svalová horúčka je viac ako len bolesť asociovaná s fyzickým poškodením svalu. Svalová horúčka je niečo, čo telo vníma počas bielkovinovej degradácie a jej následného nárastu po tréningu, keď množstvo práce, ktoré ste vykonali prekročí to, čo je vaše telo schopné ustáť.

Ako sme spomínali v úvode, najčastejšia teória svalového rastu je spôsobovanie svalových mikrotráum ťažkým tréningom. Tento spôsob je zrejmý, no nie je jediný.

Napríklad, pomalá excentrická fáza (napr. spúšťanie činky pri bench presse na hruď), vykonávaná aj s ľahkou váhou, môže stimulovať rast cez aktiváciu mTOR dráhy (slovenské zhrnutie, o čo ide: https://posilnovanie.sk/viewtopic.php?t=16050). Oklúzny tréning, teda tréning pri priškrtení cievneho zásobenia svalu, môže stimulovať rast cez akumuláciu metabolitov vo vnútri svalu a upretie kyslíka svalu. Tieto dve veci vedú k uvoľneniu lokálnych rastových faktorov ako je IGF-1.

Aby sme to zhrnuli, svalová horúčka nie je určujúcim faktorom svalového rastu, iba indikátorom prekročenia telesných kapacít. To znamená dve veci:

  1. Vaša zmena rutiny/intenzity/tréningu vyústila v potenciál pre nové adaptácie, t.j. telo sa snaží prispôsobiť novým podmienkam. Ak tieto podmienky vyžadujú vybudovanie nového svalstva, hádajte, čo sa stane.
  2. Máte zo seba veľmi dobrý pocit.

Môže svalová horúčka ublížiť môjmu tréningu?

Zaujímavá otázka.

Abnormálna svalová horúčka môže negatívne vplývať na váš tréning cez redukciu sily a rozsahu pohybu. Ak pociťujete nenormálnu svalovicu na nohách, potom bude pre vás veľmi namáhavé vykonať drep či vôbec postaviť sa. Bude to bolestivé.

V takomto prípade extrémna svalovica váš tréning ovplyvní. To platí najmä pre atlétov, ktorí sa potrebujú hýbať voľne a rýchlo.

Niekedy vám dokáže svalová horúčka zabrániť dostať sa do dobrej pozície pri cvičení a tréning bude pre vás menej efektívny. A samozrejme, praktizovať pohyb bez dobrej techniky vedie k nesprávnym motorickým návykom. Aj keď je to možno pre vás príjemný pocit, snažte sa ho minimalizovať – netvrdím, že nemáte tvrdo cvičiť! Vykonávanie aeróbnych cvikov a strečingových či dynamických drillov vám s tým určite pomôže.

Posledná vec, ktorú by sme chceli spomenúť, je používanie liekov proti bolesti, ako aspirín. Štúdie potvrdili, že užívanie týchto liekov zasahuje do regeneračného procesu tak, že maskujú signály pre počiatočnú konštrukciu a obnovovací proces; negatívne vplývajú na celkovú regeneráciu.

Využívajte skôr nefarmakologické prístupy ako ľadové vane, kontrastné sprchy, kryoterapiu a pod.

Ako sa dá svalová horúčka využiť?

Výhodou svalovej horúčky je…svalová horúčka. Ak príde reč o tom byť schopný stimulovať sval k rastu, je nutné naučiť sa maximalizovať jeho zapojenie sa do pohybu. Jedna z najčastejšie kladených otázok je: „Kde mám tento cvik cítiť?“

Príklad: Ak máte problémy s kontrakciou vašich prsných svalov počas bench pressu, mať svalovicu na tejto partii vám v podstate pomôže lepšie ju „precítiť“. Svalová horúčka teda zvyšuje vaše povedomie danej svalovej skupiny, dokonca aj keď práve necvičíte. To je niečo, čo reprezentuje termín „mind-muscle connection“.

Záver

Mnoho ľudí sa snaží mať čo najväčšiu svalovú horúčku na ďalší deň po tréningu. Pravda je, že svalová horúčka neznamená dobrý tréning ani nárast nových svalov. Znamená prekročenie komfortnej zóny a potenciál pre vytvorenie nových adaptácií. Je podmienená genetikou a ak ste ju nikdy nepocítili ani na začiatkoch svojho tréningového príbehu, potom ste asi nikdy poriadne netrénovali. Najlepšie sa dosahuje v excentrickej fáze pohybu, či už spôsobením mikrotráum, alebo inými technikami. Netreba to s ňou však preháňať a vytvoriť ju za každú cenu. Svalová horúčka môže ovplyvniť váš tréning aj negatívne!

 

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