What makes muscles grow? - Jeffrey Siegel

Prevoditelj: Mirjana Zekic Recezent: Ivan Stamenković

Muscles.

Mišići.

We have over 600 of them.

Imamo ih više od 600.

They make up between 1/3 and 1/2 of our body weight,

Oni čine između 1/3 i 1/2 naše tjelesne težine,

and along with connective tissue,

a uz vezivnog tkiva ,

they bind us together, hold us up, and help us move.

oni nas vežu zajedno, drže nas uspravnima, i pomažu nam da se pokrečemo.

And whether or not body building is your hobby,

I bez obzira na to da li je body building vaš hobi,

muscles need your constant attention

mišići trebaju vašu stalnu pažnju

because the way you treat them on a daily basis

jer način na koji s njima svakodnevno postupate

determines whether they will wither or grow.

utječe na njihovo slabljenje ili rast.

Say you're standing in front of a door, ready to pull it open.

Recimo da stojite ispred vrata, spremni da ih otvorite.

Your brain and muscles are perfectly poised to help you achieve this goal.

Vaš mozak i mišići su savršeno spremni pomoći vam u postizanju tog cilja.

First, your brain sends a signal to motor neurons inside your arm.

Prvo, vaš mozak šalje signal motornim neuronima u vašim rukama.

When they receive this message, they fire,

Nakon što prime ovu poruku, oni se bore,

causing muscles to contract and relax,

uzrokujući kontrakcije i opuštanje mišića,

which pull on the bones in your arm and generate the needed movement.

to povlaći kosti u vašoj ruci i stvara potreban pokret.

The bigger the challenge becomes, the bigger the brain's signal grows,

Što izazov postaje veći, to je signal u mozgu veći,

and the more motor units it rallies to help you achieve your task.

i više motornih jedinica se udruže da vam pomognu ostvariti taj zadatak.

But what if the door is made of solid iron?

Ali što ako su vrata izrađena od čvrstog željeza?

At this point, your arm muscles alone

U tom slučaju sami mišići vaše ruke

won't be able to generate enough tension to pull it open,

neće moći proizvesti dovoljno napetosti da ih otvore,

so your brain appeals to other muscles for help.

pa vaš mozak apelira na druge mišiće za pomoć.

You plant your feet, tighten your belly, and tense your back,

Zabijete svoje noge čvrsto u pod, zategnete trbuh i napnete leđa,

generating enough force to yank it open.

proizvodeći tako dovoljno snage ih povučete i otvorite.

Your nervous system has just leveraged the resources you already have,

Vaš živčani sustav je jednostavno iskoristio sredstva koja već posjedujete,

other muscles,

ostale mišiće,

to meet the demand.

da bi došao do cilja.

While all this is happening,

Dok se sve ovo događa,

your muscle fibers undergo another kind of cellular change.

vaša mišićna vlakna prolaze drugu vrstu staničnih promjena.

As you expose them to stress, they experience microscopic damage,

Nakon što ste ih izložili stresu, doživljavaju mikroskopsu štetu,

which, in this context, is a good thing.

koja je u ovom kontekstu pozitivna.

In response, the injured cells release inflammatory molecules called cytokines

Kao odgovor na to, ozlijeđene stanice otpuštaju upalne molekule citokine

that activate the immune system to repair the injury.

koje aktiviraju imunološki sustav da bi popravio ozljede.

This is when the muscle-building magic happens.

Tako se događa čarolija izgradnje mišića.

The greater the damage to the muscle tissue,

Što je veća šteta u mišićnom tkivu,

the more your body will need to repair itself.

to je potrebno više vremena za oporavak.

The resulting cycle of damage and repair

Rezultat ciklusa štete i popravaka

eventually makes muscles bigger and stronger

su naposlijetku veći i jači mišići

as they adapt to progressively greater demands.

koji se postupno prilagođavaju većim zahtjevima.

Since our bodies have already adapted to most everyday activities,

Budući da su se naša tijela prilagodila većini svakodnevnih aktivnosti,

those generally don't produce enough stress

obično ne proizvode dovoljno stresa

to stimulate new muscle growth.

da bi stimulirala novi rast mišića.

So, to build new muscle, a process called hypertrophy,

Za izgradnju mišića, ili hipertrofiju,

our cells need to be exposed to higher workloads than they are used to.

opterećenje stanica se mora povečati.

In fact, if you don't continuously expose your muscles to some resistance,

U stvari, ako stalno ne izlažete mišiće nekom otporu,

they will shrink,

oni će se smanjiti,

a process known as muscular atrophy.

taj proces je poznat kao mišićna atrofija.

In contrast, exposing the muscle to a high-degree of tension,

Nasuprot tome, izlažući mišiće visokom stupnju napetosti,

especially while the muscle is lengthening,

pogotovo kad se oni produljuju,

also called an eccentric contraction,

tijekom takozvane ekscentrične kontrakcije,

generates effective conditions for new growth.

stvaraju se učinkoviti uvjete za njihov novi rast.

However, muscles rely on more than just activity to grow.

Međutim, mišićima je potrebno više od same aktivnost rasta.

Without proper nutrition, hormones, and rest,

Bez pravilne prehrane , hormona i ostalog,

your body would never be able to repair damaged muscle fibers.

vaše tijelo nikada ne bi bio u stanju popraviti oštećena mišićna vlakna.

Protein in our diet preserves muscle mass

Proteini u našoj prehrani čuvaju mišićnu masu

by providing the building blocks for new tissue

dajući joj materijal za izgradnju novog tkiva

in the form of amino acids.

u obliku aminokiselina.

Adequate protein intake, along with naturally occurring hormones,

Adekvatan unos proteina, zajedno s prirodnim hormonima,

like insulin-like growth factor and testosterone,

poput somatomedina i testosterona,

help shift the body into a state where tissue is repaired and grown.

pomažu dovesti naše tijelo u stanje u kojem se tkivo popravlja i raste.

This vital repair process mainly occurs when we're resting,

Ovaj vitalan proces popravka se uglavnom događa kad se odmaramo,

especially at night while sleeping.

osobito noću dok spavamo.

Gender and age affect this repair mechanism,

Spol i dob utječu na ovaj mehanizam popravka,

which is why young men with more testosterone

zato su mladi ljudi s više testosterona

have a leg up in the muscle building game.

u prednosti kad se radi o izgradnji mišića.

Genetic factors also play a role in one's ability to grow muscle.

Genetski čimbenici su jako bitni kod nečije sposobnosti rasta mišića.

Some people have more robust immune reactions to muscle damage,

Neki ljudi imaju jače imunološke reakcije na oštećenja mišića,

and are better able to repair and replace damaged muscle fibers,

i u mogućnosti su bolje popraviti i zamijeniti oštećena mišićna vlakna,

increasing their muscle-building potential.

povećavajuci njihov potencijal izgradnje mišića.

The body responds to the demands you place on it.

Tijelo reagira na zahtjeve pred kojima se nalazi.

If you tear your muscles up, eat right, rest and repeat,

Ako koristite vaše mišiće, pravilno jedete, odmarate se,

you'll create the conditions to make your muscles as big and strong as possible.

stvoriti čete uvjete za maksimalan rast i snagu vaših mišića.

It is with muscles as it is with life:

S mišićima je kao i sa životom:

Meaningful growth requires challenge and stress.

Izazov i stres čini ih jačima.