What makes muscles grow? - Jeffrey Siegel

Prevodilac: Mile Živković Lektor: Milenka Okuka

Muscles.

Mišići.

We have over 600 of them.

Imamo ih preko 600.

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

Čine između jedne trećine i polovine mase naših tela,

and along with connective tissue,

i zajedno sa vezivnim tkivima,

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

povezuju nas, drže nas uspravnim i pomažu nam da se krećemo.

And whether or not body building is your hobby,

Bez obzira da li je bodibilding vaš hobi,

muscles need your constant attention

mišićima je potrebna vaša stalna pažnja

because the way you treat them on a daily basis

jer način na koji se ophodite prema njima svakog dana

determines whether they will wither or grow.

određuje to da li će splasnuti ili će narasti.

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

Recimo da stojite pred vratima, spremni da ih otvorite.

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

Vaš mozak i mišići savršeno usklađeno vam pomažu da ovo ostvarite.

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

Prvo, vaš mozak šalje signal motornim neuronima u vašoj ruci.

When they receive this message, they fire,

Kada oni prime ovu poruku, pale se

causing muscles to contract and relax,

i mišići se skupljaju i opuštaju,

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

što vuče kosti u vašoj ruci i stvara neophodni pokret.

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

Što je izazov veći, to je jači signal u mozgu

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

i veći je broj motornih jedinica u akciji koje vam pomažu da ostvarite zadatak.

But what if the door is made of solid iron?

Ali šta ako su vrata od čistog gvožđa?

At this point, your arm muscles alone

Ovde sami mišići vaše ruke

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

neće moći da stvore dovoljno pritiska da se ona otvore,

so your brain appeals to other muscles for help.

tako da vaš mozak priziva ostale mišiće u pomoć.

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

Namestite stopala, zategnete stomak i ukočite kičmu,

generating enough force to yank it open.

stvarajući dovoljno sile da ih otvorite.

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

Vaš nervni sistem je samo iskoristio ostale resurse koje već imate,

other muscles,

druge mišiće,

to meet the demand.

kako bi iznašao rešenje.

While all this is happening,

Dok se ovo sve dešava,

your muscle fibers undergo another kind of cellular change.

vlakna vaših mišića prolaze kroz drugu vrstu ćelijske promene.

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

Kako ih izlažete naporu, dobijaju mikroskopska oštećenja,

which, in this context, is a good thing.

što je u ovom kontekstu dobra stvar.

In response, the injured cells release inflammatory molecules called cytokines

Kao odgovor na to, povređene ćelije ispuštaju upalne molekule, citokine,

that activate the immune system to repair the injury.

koji aktiviraju imuni sistem koji popravlja povredu.

This is when the muscle-building magic happens.

Ovde se dešava magija rasta mišića.

The greater the damage to the muscle tissue,

Što je veća ozleda mišićnog tkiva,

the more your body will need to repair itself.

vašem telu će biti potrebno više da se oporavi.

The resulting cycle of damage and repair

Posledični ciklus oštećenja i oporavljanja

eventually makes muscles bigger and stronger

na kraju mišiće čini većim i jačim

as they adapt to progressively greater demands.

jer se prilagođavaju sve većim zahtevima.

Since our bodies have already adapted to most everyday activities,

Pošto su naša tela već prilagođena većini svakodnevnih aktivnosti,

those generally don't produce enough stress

one uglavnom ne proizvode dovoljno opterećenja

to stimulate new muscle growth.

da stimulišu novi rast mišića.

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

Kako bi se izgradili novi mišići kroz proces zvani hipertrofija,

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

naše ćelije moraju da se izlože većem naporu nego što je uobičajeno.

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

Zapravo, ako stalno ne izlažete svoje mišiće nekom otporu,

they will shrink,

oni će se skupiti,

a process known as muscular atrophy.

što je poznato kao mišićna atrofija.

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

Nasuprot tome, izlaganje mišića veoma visokom naponu,

especially while the muscle is lengthening,

naročito dok se mišići istežu,

also called an eccentric contraction,

što je poznato kao ekscentrično skupljanje,

generates effective conditions for new growth.

stvaraju se efektivni uslovi za novi rast.

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

Ipak, mišići se oslanjaju na više od same aktivnosti kako bi rasli.

Without proper nutrition, hormones, and rest,

Bez pravilne ishrane, hormona i odmaranja,

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

vaše telo nikada ne bi moglo da popravi oštećena mišićna vlakna.

Protein in our diet preserves muscle mass

Protein u našoj ishrani čuva mišićnu masu

by providing the building blocks for new tissue

tako što daje gradivne materijale za novo tkivo

in the form of amino acids.

u obliku aminokiselina.

Adequate protein intake, along with naturally occurring hormones,

Adekvatno unošenje proteina, zajedno sa prirodnim hormonima,

like insulin-like growth factor and testosterone,

poput faktora za rast - insulina i testosterona,

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

pomažu da se telo prebaci u stanje gde se tkivo popravlja i raste.

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

Ovaj ključni proces popravke uglavnom se dešava kada odmaramo,

especially at night while sleeping.

naročito noću dok spavamo.

Gender and age affect this repair mechanism,

Pol i godine utiču na ovaj mehanizam popravke,

which is why young men with more testosterone

zbog čega mladi muškarci sa više testosterona

have a leg up in the muscle building game.

imaju prednost u rastu mišića.

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

Genetski faktori takođe imaju udela u sposobnosti rasta mišića.

Some people have more robust immune reactions to muscle damage,

Neki ljudi imaju robusnije imune reakcije na oštećenja mišića

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

i bolje popravljaju i zamenjuju oštećena mišićna tkiva,

increasing their muscle-building potential.

povećavajući svoj potencijal za rast mišića.

The body responds to the demands you place on it.

Telo odgovara na zahteve koje pred njega stavite.

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

Ukoliko mišiće pokidate, pravilno jedete, odmarate se i ovo ponovite,

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

stvorićete uslove da vaši mišići narastu što je više moguće.

It is with muscles as it is with life:

Sa mišićima je kao sa životom:

Meaningful growth requires challenge and stress.

smislen rast zahteva izazove i napor.