Come funzionano i nostri muscoli e le fibre muscolari
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I muscoli sono composti da fibre muscolari, che sono le unità contrattili del muscolo. Trovano energia dalla scomposizione dei macronutrienti. I macronutrienti sono i carboidrati, le proteine e i grassi e come ben sappiamo si trovano in ciò che mangiamo.
L’energia viene sprigionata grazie all’ATP (adenosina trifosfato). Non entro nei dettagli chimici, potete trovare le informazioni chimiche che riguardano ATP e ADP cliccando sulle parole di interesse. Il mio intento non è annoiarvi e neanche fare una lezione di biochimica. Dobbiamo solo sapere che questo ATP ha tre fosfati, viene scisso in ADP e sprigiona energia.
Dal momento che le cellule muscolari contengono ATP in quantità limitate e l’attività fisica richiede un costante rifornimento per garantire l’azione dei muscoli, il rifornimento di adenosina trifosfato viene garantito da tre sistemi energetici:
-Sistema del fosfageno
-Glicolisi
-Sistema ossidativo
Sistema del fosfageno
Il sistema del fosfageno è un processo anaerobico alattacido (significa non sfrutta ossigeno e non produce acido lattico). Rifornisce le cellule, di ATP nel corso di attività brevi e intense (dai 0 ai 6 secondi), come ad esempio uno sprint. E’ attivo all’inizio di qualsiasi attività a prescindere dall’intensità per i primi 60”. Il sistema si basa sull’idrolisi (scissione di una molecola di ATP) e sulla scissione di una molecola di fosfato, ovvero il creatinfosfato. I depositi di ATP sono di 80-100g nei muscoli.
Glicolisi
Il sistema glicolitico consiste nella scissione dei carboidrati, sia del glicogeno muscolare, sia del glucosio in circolo nel sangue, al fine di risintetizzare l’ATP. La percentuale di risintesi nel corso della glicolisi non è veloce come quella che si verifica nel sistema fosfageno, ma la capacità è maggiore grazie ad una riserva maggiore di glicogeno e glucosio rispetto al creatinfosfato.
Il prodotto finale della glicolisi (piruvirato) può essere convertito in lattato (glicolisi veloce, meno di 2’), oppure inviato ai mitocondri (aerobico, maggiore di 2’). Questo sistema rifornisce l’ATP nel corso di attività abbastanza intense con durata maggiore di 30’’, ad esempio correre i 300m. E’ importante sapere che la causa della fatica non è l’accumulo di lattato, ma è una decrescita del PH, chiamata acidosi metabolica, dovuto ad un accumulo di idrogeno.
Sistema ossidativo
Il sistema ossidativo utilizza grassi e carboidrati, rifornisce le cellule di ATP durante attività di bassa intensità e di lunga durata. Le proteine vengono usate solamente in attività che superano i 90’, fino al 18%. Utilizza dunque il sistema aerobico. I lipidi possono essere usati dal sistema energetico ossidativo. Quando l’intensità è tra il 60% e 75% della FC (frequenza cardiaca) massimale, i lipidi ossidati vanno a finire nel sangue ed entrano nei mitocondri dove vengono una serie di reazioni e gli acidi grassi vengono scissi. In condizioni di riposo il 70% dell’ATP deriva dai grassi e il 30% dai carboidrati.
Se l’attività è di bassa intensità e di breve durata, grassi e carboidrati contribuiscono in egual misura alla richiesta energetica.
Tutti i sistemi intervengono
Il creatinfosfato si esaurisce facilmente, nei primi 5-30’’ del 50-70%, ma dal canto suo si ripristina velocemente, in 8’. Il nostro corpo tiene una parte di ATP di scorta, in caso di evenienza, circa il 60%.
Insomma il nostro corpo ha bisogno di tutti i nutrienti. Ovviamente non dobbiamo pensare che il nostro corpo sia una macchina con dei tasti, che al superamento di tot tempo si attiva un sistema, se si alzano i battiti un altro sistema e via discorrendo. TUTTI I SISTEMI SONO CHIAMATI IN CAUSA, il tempo, la velocità e la distanza ne determinano solo le percentuali. Così percorrendo una maratona avrò chiamato in causa al 98% il sistema aerobico, al 2% il sistema anaerobico, facendo il lancio del peso viceversa, ma comunque tutti i sistemi sono sempre coinvolti.
Vi risparmio la parte noiosa di biochimica sul come avviene la contrazione muscolare, sulle dimensioni delle cellule e sulla composizione chimica.
In base alle fibre muscolari il nostro allenamento cambierà. Ecco perché certi muscoli si allenano ad alte ripetizioni e altri a basse ripetizioni. Anche l’intensità e i recuperi variano in base al tipo di fibre.
Le fibre muscolari si dividono principalmente in bianche (II) , e rosse (I).
Le fibre bianche
Sono dette veloci, si attivano grazie a motoneuroni molto grandi e assoni di grosso calibro. Queste fibre si attivano quando il numero di fibre rosse reclutate è massimo. Si allenano dunque con poche ripetizioni (3-8 ripetizioni), tante serie (5-7) e carichi elevati con ampio recupero (3-5’). Il classico allenamento della forza.
-II a = hanno un alto potenziale ossidativo e medio glicolitico. Sono resistenti alla fatica e vengono reclutate quando il lavoro effettuato è un mix tra lavoro aerobico e lavoro anaerobico, ad esempio quando un atleta corre i 1000m in 3’.
II b = sono le fibre rapide per eccellenza, quando si pratica un lavoro di forza o un lavoro intenso di breve durata queste sono le fibre che vengono chiamate in causa, un esempio può essere il sollevamento di un carico elevato, oppure uno sprint di pochi secondi.
II c = sono dette fibre intermedie, modificabili con l’allenamento. Dunque un atleta che si allena sempre sulla forza trasformerà queste fibre in II b.
E’ vero che il numero di fibre è scritto dalla nascita, ma si può modificare la grandezza di esse, la qualità e soprattutto specializzarle. Le fibre veloci possono trasformarsi in lente, ma non può avvenire il contrario! Dunque un maratoneta avrà prevalentemente fibre rosse.
Vicino alle fibre II b troviamo le Stem-cell, ovvero cellule adatte a sviluppare massa muscolare, queste crescono con l’allenamento della potenza e ipertrofia.
Le fibre rosse
Le fibre lente I sono quelle rosse, per via del maggior numero di mioglobina e mitocondri che danno il colore rosso, vengono chiamate in causa in lavori aerobici di lunga durata e bassa intensità (esempio la classica maratona). Sono più sottili rispetto a quelle bianche e trattengono più ossigeno, infatti il lavoro aerobico sfrutta l’estrazione di ossigeno. In sala pesi si allenano dunque con tante ripetizioni (12-20), poche serie (2-4), recuperi brevi ( 30’’-1’30’’).
Uno studio recente, è stato condotto per capire perché gli atleti che si allenano sulla forza hanno molto adipe, sono grassi. La prima spiegazione logica è l’alimentazione, mangiano molto, sono molto pesanti e di conseguenza avranno più grasso. Questo studio però è andato oltre, e ci riporta come le fibre rosse hanno molti mitocondri e dunque capacità ossidativa, quelle bianche non hanno questa capacità, e questo, data la loro prevalenza di fibre bianche, comporta un accumulo di grasso, non avendo capacità di ossidazione .
Allenamento in base alle fibre muscolari
La forza sviluppata da una fibra muscolare dipende dalla sua lunghezza all’inizio della contrazione, da qui si intuisce l’importanza dello stretching e dell’allungo muscolare. Dobbiamo pensare ai nostri muscoli come un elastico, se ci pensiamo un elastico troppo rigido non riesce ad imprimere forza, così come un elastico troppo “molle”, noi dobbiamo trovare una di mezzo, dobbiamo essere forti ma allo stesso tempo elastici.
Contrariamente a quello che si pensa da tempo, in palestra non serve arrivare all’ultima ripetizione, morto, per reclutare tutte le fibre, bensì è il carico. E’ sufficiente un carico dell’80%1RM per reclutare tutte le fibre muscolari.
Vi riporto una tabella molto semplice che riporta la percentuale di fibre rosse I, bianche II a e bianche II b, per ogni muscolo. Se vogliamo reclutare maggiormente le fibre bianche dobbiamo usare carichi alti, se vogliamo reclutare maggiormente le fibre rosse dobbiamo andare su alte ripetizioni.
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