Physical stress has consequences for the whole metabolism. During the exertion, blood pressure, pulse rate, breathing acceleration and activation of hemoglobin by the carbon dioxide are immediately increased. The spleen releases the reserve red blood cells and the liver releases the glucose into the blood. The muscles will last for a while without oxygen due to phosphocreatine and glycogen, which decomposes into lactic acid. But right after that, we have to repay the oxygen debt and supply the tissues with fats and sugars. The brain tissue, which is the smallest, goes exclusively to glucose. On the other hand, the heart that is the most physically fit is the most reluctant and burning fat. Common muscles mix fat and sugar. The more we make, the smaller the percentage of muscle fat burns. But I do not even want to write these things to all fitness instructors, because adaptogens are not doping and they do not give immediate performance. But it will silence the muscular fever and accelerate the remodeling of the stressed tissue.
Remodeling the tissue as a mirror image of the load
Adaptation to physical load takes place through remodeling - the muscles weighed and the tendons removed, unbalanced, will cease to exist. This principle is the essence of stiffening and is called hyperadaptace - a compensation greater than the inducing burden. We all know about cold stiffness. Less known, however, that even low doses of radiation cause hyperadaptation ( Joiner1999ari ). In other words, occasional mild radiation is a hardening factor ( Jonezave's effect ), and not just a scarecrow from apocalyptic films. Low doses of radiation can be easily obtained by staying in the sun or in a solarium, followed by a rapid and intense darkening of the skin in the Asians, which most of the girls consider absurdly aesthetically undesirable. (For Europeans, tanning talent is not a matter of course.) But I've been involved in the radiation load, I'm asleep.
Physical stress is key to the ontogenesis of the locomotive system
Looking at the human body, we wonder about the genesis of the genes that are capable of creating it. However, we know that genes help here with the trick of adaptation. For example, a gene that regulates leg growth in beautiful women may not bother to control the length and strength of muscles, nerves, vessels and skin. All you need to do is manage the bone growth and everything else suits you. Bones, on the other hand, adapt to the load by creating an admirable beam structure that inspired Gustav Eiffel to construct his towering tower. Even they do not need to encode genes - it is self-contained. Come on, Emergency. That is why the physical burden is so important to us - it tells us how to grow without our genes having to do too much. (Most of our genes are devoted to immunity and brain today.) How well the baby's body relies on the burden is best to be aware of cases of polio. By destroying the neurons, the muscles and the bones grow even more cruelly. A child without a load will not develop at all. He remains a cripple.
Physical burden in adulthood
In adulthood, when the body is properly grown, the burden only strengthens the stressed organs. This adaptability is the essence of both fitness and top sport. It is best to realize it again when a problem occurs - for example, in a cast or in a lean state. That's why astronauts train on ISS daily, and it's not enough for them. Anyway, whether you're doing sports or making results, it's important to ask how to make the physical load adaptation process easier.
Even the busiest athlete knows that the muscles after training are hurting because of microcracks whose healing in turn leads to the desired increase in muscle mass and increased performance. Can we speed up this process of healing and proliferation of muscle fibers? It turns out that although adapters do not increase instant performance, muscle pain suppresses healthier than a very widespread analgesic among athletes. It's not just a matter of not hurting the muscles. It is mainly about healing and increasing their overall condition. After harder training, we all know the muscular fever ( mild inflammation of the muscles with overall symptoms) that the appropriate adaptogens also heal. But that's not all. In physical exertion, tendons tend to tear and overload the joints. And moreover, aerobic activity over time overloads the athlete's internal organs with a multiple increase in the level of free oxygen. It is called the oxidation load due to physical activity. The oxidative burden suffers from the brain, liver, kidneys, pancreas and other internal organs, but the athlete feels mainly in the lungs - just ask runners on long runs. Let's look at what adaptogens are appropriate in this situation.
Plants suitable for improving physical adaptation
Adaptogens that reduce inflammation, improve healing of connective tissues, and act antioxidant - if you do not expect miracles - increase the range of adaptation and physical load.
Adaptogens generally increase the body's adaptive range - the ability to withstand stress (stress in the broad sense of the word). The model adaptogen ginseng and its related eleuterokok (" Siberian ginseng ") are often used in sports. They have a number of effects that promote long-term performance, mainly by acting against inflammation and improving muscle regeneration after training. But the physiological limits of peak physical performance do not have direct effect ( Engels2001egs ). For the same reason, adaptogens in sport are not considered to be doping .
As the main one for adaptogens, I consider limiting the feeling of fatigue and improving recovery after exercise . While we do not seem to be injured during exercise, in fact, our muscles and binders are full of microtargets, which in turn lead to increased strain of tissues. Pain after intense exercise is related to the inflammation of the healing microcracks and the anti-inflammatory effects of adaptogens are exerted there .
The effect of ginseng on physical adaptation
Although I believe in publications stating that ginseng does not increase top physical performance ( Engels1997nee , Engels2001egs ), some studies claim otherwise. For example, according to Liang2005pns, prolongation of probands in aerobic exercise after exhaustion after 30 days of notoginseng ( Panax notoginseng ) at a dose of 1.35g daily increased by 7 minutes, their blood pressure dropped by 5mmHg and oxygen consumption decreased by 5l / min during exercise. Bucci2000shh concludes that ginseng is effective when used in a standardized form (ie good quality), sufficient doses (> 1g daily) and for a sufficient time (> 8 weeks). According to the Hou2015iib ginsenoside Rg 1 clinical study, long-term administration of the gonadotrophin reduces inflammation and improves the recovery of proband muscles.
A great deal of attention has been paid to the varied protective effect of ginseng. Ginseng enhances the ability to withstand low temperatures ( Yuan1989egr ), protects against chemical stress , is highly effective against radiation , reduces pain , reduces pain in healing ( Morisaki1995mae ) and accelerates physical regeneration by 20% ( Kwon2003ekr ). For those interested, I have written a small guide to using ginseng and for determining personal benefits . The disadvantage of ginseng is a high price and also the fact that its reputation for miraculous plants is overshadowed by other highly effective adaptogens.
Other herbs suitable for physical adaptation
- Eleutherococoid is widely used to increase physical performance in sports and in the army of former Soviet Union countries.
- Genuine ginger acts against inflammation and pain. Wilson2015gzo is using it in sport. According to Hoseinzadeh2015aeg, gingivitis reduces muscle pain during exercise.
- Vitania snodárna also has anti-inflammatory effects.
- Gynostema is a single panaxoside known to me and contains a non-ginseng plant and can be grown naturally .
- Baikal shisha protects the heart ( Cui2015cba ) and other cells from the oxidation load, which is a typical attribute of aerobic exercise.
- Many other adaptogenic plants (eg pine, turmeric, schizandra , etc.) have a potential for healthy athletes' nutrition.
Immediate performance is almost impossible to raise
Neither a person otherwise completely healthy ( unbalanced ) can be physically overloaded with impunity. For people at a disadvantage, such overload can even lead to serious consequences to death. The substances that allow it (stimulants, narcotics, anesthetics ...) are therefore almost never adapted:
- Alcohol : Stimulant and anesthetic. Drunk will objectively develop greater muscle strength.
- Cocaine : Stimulant and anesthetic. Objectively increases stamina, but not for free.
- Steroid anabolics : Objectively increases muscle growth, but not free of charge.
Just to get something out of doping here. That is not to say that the harmless substance is miraculously increasing physical performance. It was not invented yet. It is the same as wanting to invent an oil additive that will make the 100kW engine 120kW. The engines are not at all. For the human body, this is basically going on, but the adaptogen that would do it would have to change the functioning of half of our physiology - the engine built at 100kW is almost everything smaller than the one that pulls 120. So, we have nothing left to forget for now elixirs and to increase physical performance to take a stray way of training. And while taking care of life , biorhythm and a way of life close to nature and nature. Seconds are miraculous drugs and magic herbs.