{"id":6979,"date":"2020-03-09T08:00:41","date_gmt":"2020-03-09T07:00:41","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=6979"},"modified":"2020-03-06T11:52:44","modified_gmt":"2020-03-06T10:52:44","slug":"segit-a-hidegszauna-a-regeneralodasban","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/segit-a-hidegszauna-a-regeneralodasban\/","title":{"rendered":"Seg\u00edt a hidegszauna a regener\u00e1l\u00f3d\u00e1sban?"},"content":{"rendered":"

Vajon hasznos -140 fokban \u00e1llni k\u00e9t percig? A hidegszauna, vagy m\u00e1s n\u00e9ven cyroter\u00e1pia az ut\u00f3bbi \u00e9vekben egyre n\u00e9pszer\u0171bb\u00e9 v\u00e1lt, sz\u00e1mos sportol\u00f3 \u00e9s ker\u00e9kp\u00e1ros \u00e9p\u00edtette be regener\u00e1ci\u00f3s rutinj\u00e1ba. K\u00f6vetend\u0151 p\u00e9ld\u00e1t mutatnak? Vagy ez csak az elit \u00faj kiv\u00e1lts\u00e1ga?<\/strong>
\n<\/p>\n

Hogyan m\u0171k\u00f6dik?<\/strong><\/h2>\n

Amikor egy teljes testes cyroter\u00e1pi\u00e1n veszel r\u00e9szt, miel\u0151tt bel\u00e9pn\u00e9l a helyis\u00e9gbe, ellen\u0151rizned kell, hogy a b\u0151r\u00f6d teljesen sz\u00e1raz-e, ugyanis b\u00e1rmilyen nedvess\u00e9g \u00e1rt a b\u0151rnek ilyen extr\u00e9m hidegben. Ezut\u00e1n kapsz egy keszty\u0171t \u00e9s egy fejp\u00e1ntot, mind\u00f6ssze ennyi ruha lesz rajtad az als\u00f3nem\u0171d\u00f6n k\u00edv\u00fcl. N\u00e9h\u00e1ny helyen van egy \u00e1tmeneti z\u00f3na, ahol k\u00f6r\u00fclbel\u00fcl -60 fok van, itt f\u00e9l percet t\u00f6lthetsz el. Ezut\u00e1n ir\u00e1ny a f\u0151 helyis\u00e9g! A f\u00fclk\u00e9ben -110 \u00e9s -140 fok k\u00f6z\u00f6tti a h\u0151m\u00e9rs\u00e9klet, itt 2-3 percig tart\u00f3zkodhatsz.<\/p>\n

\"\"
Hidegszauna foly\u00e9kony nitrog\u00e9nnel \u00a9 Ammentorp Photography \/ Alamy \/ Alamy \/ Profimedia<\/figcaption><\/figure>\n

Ha test\u00fcnket ilyen extr\u00e9m hidegnek tessz\u00fck ki r\u00f6vidt\u00e1von, ez seg\u00edthet a gyullad\u00e1scs\u00f6kkent\u00e9sben, szab\u00e1lyozhatja a hormonszint\u00fcnket \u00e9s a f\u00e1jdalom\u00e9rz\u00e9kel\u00e9s\u00fcnket. A k\u00e9rd\u00e9s, hogy ezek a v\u00e1ltoz\u00e1sok el\u00e9g ideig tartanak-e ahhoz, hogy t\u00e9nylegesen pozit\u00edv hat\u00e1suk legyen az edz\u00e9si ut\u00e1ni rekre\u00e1ci\u00f3s folyamatokra. Emellett az sem kiz\u00e1rt, hogy ez a dr\u00e1ga kezel\u00e9s k\u00f6nnyen helyettes\u00edthet\u0151 m\u00e1s m\u00f3dszerekkel is.<\/p>\n

Pihentet \u00e9s seg\u00edti az em\u00e9szt\u00e9st<\/strong><\/h2>\n

A meger\u0151ltet\u0151 edz\u00e9sre a test\u00fcnk \u00fagy v\u00e1laszol, hogy megn\u00f6veli a sz\u00edvver\u00e9s ritmus\u00e1t \u00e9s a v\u00e9rnyom\u00e1st, ez pedig teljesen rendben is van \u00edgy. A probl\u00e9ma az, hogy ezzel egyid\u0151ben az immun- \u00e9s az em\u00e9szt\u00e9si rendszer m\u0171k\u00f6d\u00e9s\u00e9t le\u00e1ll\u00edtja, \u00edgy amikor v\u00e9gzel, ezeket \u00fajra be kell ind\u00edtani, hogy regener\u00e1l\u00f3dhass. A hideg hat\u00e1s\u00e1ra az erek \u00f6sszesz\u0171k\u00fclnek, beindul a baroreflex, ami a v\u00e9rnyom\u00e1s szab\u00e1lyoz\u00e1s\u00e1\u00e9rt felel\u0151s, ez\u00e1ltal lassul a sz\u00edvver\u00e9sed. Teh\u00e1t a cyroter\u00e1pia seg\u00edt vissza\u00e1ll\u00edtani az edz\u00e9s el\u0151tti \u00e1llapotot.<\/p>\n

K\u00e9slelteti a stresszhormonok termel\u00e9s\u00e9t<\/strong><\/h2>\n

Kutat\u00e1sok kimutatt\u00e1k, hogy a hidegszauna cs\u00f6kkenti a v\u00e9r kortizol szintj\u00e9t. Egy tanulm\u00e1ny, mely profi evez\u0151s\u00f6kkel val\u00f3 vizsg\u00e1laton alapul, meg\u00e1llap\u00edtotta, hogy a kontroll csoportn\u00e1l napi k\u00e9tszeri edz\u00e9s eset\u00e9n a kortizolszint 3 nap ut\u00e1n kezdett megn\u0151ni, a cyroter\u00e1pi\u00e1s csoportn\u00e1l azonban csak 6 nap ut\u00e1n. Teh\u00e1t ha stresszhormonokr\u00f3l van sz\u00f3, t\u00f6bb napos edz\u00e9ssorozat eset\u00e9n hat\u00e1sos a m\u00f3dszer.<\/p>\n<\/lite-youtube>\n

Cs\u00f6kkenti a gyullad\u00e1st<\/strong><\/h2>\n

Ez az egyik leg\u00e9rdekesebb el\u0151nye a hidegszaun\u00e1nak a sportol\u00f3k sz\u00e1m\u00e1ra: a gyullad\u00e1scs\u00f6kkent\u00e9s. Ha sokat mozgunk, az intenz\u00edv gyullad\u00e1s lelass\u00edtja a regener\u00e1l\u00f3d\u00e1st, \u00edgy t\u00e9nyleg j\u00f3l j\u00f6n egy m\u00f3d, hogy cs\u00f6kkents\u00fck. Azok a sportol\u00f3k, akik teljes testes cyroter\u00e1pi\u00e1n vettek r\u00e9szt kevesebb citokint termeltek \u2013 ez az a hormon, mely el\u0151seg\u00edti a gyullad\u00e1s kialakul\u00e1s\u00e1t.<\/p>\n

Enyh\u00edti az izomf\u00e1jdalmakat<\/strong><\/h2>\n

A hidegszauna f\u00e1jdalomcsillap\u00edt\u00f3 hat\u00e1s\u00e1t olyan sportol\u00f3kon tesztelt\u00e9k, akik egy-egy kem\u00e9ny edz\u00e9s ut\u00e1n r\u00f6gt\u00f6n r\u00e9szt vettek a ter\u00e1pi\u00e1n. Ezek a kutat\u00e1sok kimutatt\u00e1k, hogy az izomf\u00e1radts\u00e1g \u00e9s a f\u00e1jdalom is cs\u00f6kken a hideg hat\u00e1s\u00e1ra. Emellett a vizsg\u00e1lt sportol\u00f3k k\u00f6z\u00e9rzete \u00e9s alv\u00e1smin\u0151s\u00e9ge is n\u0151tt.<\/p>\n

Mi teh\u00e1t az \u00edt\u00e9let?<\/strong><\/h2>\n

Kutat\u00e1sok alapj\u00e1n kijelenthetj\u00fck, hogy a teljes testes cyroter\u00e1pia hat\u00e9konyan el\u0151seg\u00edti a fel\u00e9p\u00fcl\u00e9st. Mind\u00f6ssze egy dolgot kell m\u00e9g hozz\u00e1tenn\u00fcnk ehhez. A legt\u00f6bb k\u00eds\u00e9rlet r\u00e1mutat, hogy a hideg v\u00edz \u00e9s a j\u00e9g k\u00f6r\u00fclbel\u00fcl ugyanannyira megteszik ezt, mint a hidegszauna. Teh\u00e1t, ha figyelembe vessz\u00fck, hogy a megfelel\u0151 hat\u00e1s \u00e9rdek\u00e9ben rendszeresen kell cyroter\u00e1pi\u00e1ra j\u00e1rni, az \u00e1ra pedig igen borsos \u2013 20-30 alkalom p\u00e1r sz\u00e1z eur\u00f3 \u2013 k\u00f6nnyen elvesz\u00edtheti vonzerej\u00e9t a m\u00f3dszer. Ha nem vagy egy profi csapat tagja, ahol esetleg finansz\u00edrozz\u00e1k neked ezt az ter\u00e1pi\u00e1t, egyszer\u0171en haszn\u00e1lj jeget!<\/p>\n","protected":false},"excerpt":{"rendered":"

Vajon hasznos -140 fokban \u00e1llni k\u00e9t percig? A hidegszauna, vagy m\u00e1s n\u00e9ven cyroter\u00e1pia az ut\u00f3bbi \u00e9vekben egyre n\u00e9pszer\u0171bb\u00e9 v\u00e1lt, sz\u00e1mos […]<\/p>\n","protected":false},"author":71,"featured_media":6983,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-6979","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nSeg\u00edt a hidegszauna a regener\u00e1l\u00f3d\u00e1sban? - \u0160koda We Love Cycling - Magyarorsz\u00e1g<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/segit-a-hidegszauna-a-regeneralodasban\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Seg\u00edt a hidegszauna a regener\u00e1l\u00f3d\u00e1sban?\" \/>\n<meta property=\"og:description\" content=\"Vajon hasznos -140 fokban \u00e1llni k\u00e9t percig? 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