Je tek po stopnicah res tako dober?
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Težko bi rekli, da obstaja najboljša vaja za vsakogar ali za vsak vadbeni cilj, a tek po stopnicah vsekakor ima pozitivne učinke za naše zdravje in kondicijo. Ravno od stanja teh dveh komponent pa je odvisno ali za posameznika taka aktivnost tudi najboljša, ko govorimo o porabi kalorij, izgubi teže in povečanju vzdržljivosti.
SPLOŠNE KORISTI
Tek po stopnicah je oblika kardio vadbe, kjer lahko dodobra izzovemo našo srčno kapaciteto in izboljšamo moč spodnjega dela telesa, ob tem pa tudi porabimo več kalorij kot po ravnem (pri enaki hitrosti). Poleg tega lahko tek po stopnicah bistveno izboljša naše splošno gibanje med tekom (drža ter moč in dolžina koraka), kar na dolgi rok vodi do hitrejšega teka in boljšega časa.
S pomočjo študije iz leta 2007 je bila končna ugotovitev, da intervalni trening v obliki hitrega teka po stopnicah z relativno kratkim počitkom izboljša aerobno sposobnost. Slednje nakazuje, da je taka oblika vadbe primerna tudi za splošno aktivnost, ki jo lahko vključimo tudi kot sestavni del krožnega treninga za izboljšanje srčno-žilnih sposobnosti.
KAJ VSE AKTIVIRAMO?
Za izteg kolka v primarnem poskrbijo naša zadnjica in zadnje stegenske mišice. Med tekom po stopnicah moramo tudi iztegovati koleno, kar poskrbi za aktivacijo sprednjih stegenskih mišic. Stopnja iztega (kolena) je odvisna od višine stopnic, zaradi katerih moramo tudi višje dvigniti noge, kar poveča intenzivnost dela fleksorjev kolka (iliopsoas, rectus femoris). Za izteg gležnja (plantarna fleksija) poskrbijo mečne mišice (soleus, gastrocnemius, tibialis posterior).
POVZETEK
Tek po stopnicah ima veliko prednosti, a morda ni najboljša oblika vadbe za vsakogar. Ljudje s poškodovanimi sklepi, šibkimi srčno-žilnimi sposobnostmi in preveliko težo si verjetno ne bi naredili ravno prave koristi. V teh primerih bi bila morda za začetek primernejša zmerna hoja na nižjih stopnicah. Vsekakor se je vredno posvetovati s svojim trenerjem, zdravnikom ali nekom, ki mu zaupate, preden se podate v neznano.
Miran Bevc,
RIVER d.o.o.
