Hur få bättre kondition, vad säger forskning?

För att ha god uthållighet – alltså kondition i dagligt tal – gäller det att effektivisera fettförbränningen i kroppen och att ha många energistationer som kan förbränna fettet. Jag pratar om mitokondrierna. Att dessa två faktorer är viktiga har vi vetat i många år. I dag vet man vilka gener som påverkar ökningen av antalet mitokondrier, liksom enzymerna för att bryta ned fett. Och man undersöker hur man genom mat och träning kan påverka dem.

Fettanvändning
Genetiskt har man identifierat faktorer som påverkar fettnedbrytningen och fettanvändningen i musklerna. När man aktiverade dessa hos möss kunde de springa längre tid. Men hur kan man påverka dessa via kosten eller träningen och inte gå in på det genetiska? Ju mer fett som finns desto mer aktiveras de fettnedbrytande ämnena. Men att endast äta mer fett är inte helt rätt spår för tränande.
Ett bra sätt att öka mängden fett vi bryter ned i våra muskler är i stället att konditionsträna med låga halter av glykogen (lagrat blodsocker). Att lägga in några pass där du är låg på kolhydrater – både i blodet (glukos) och i musklerna (glykogen) kan boosta fettförbränningen. Kom dock ihåg att den boosten är temporär. Vill du fortsätta ha en hög fettförbränning bör du fortsätta utmana kroppen.

Så träna lågt (avseende kolhydrater) och tävla högt är helt rätt. Precis som vår svenske professor Saltin förespråkar.

Fler mitokondrier
För att påverka antalet mitokondrier gäller det att aktivera andra delar av generna, och andra ämnen. AMPK är ett enzym som mäter energistatusen i våra celler. När mycket energi förbrukas – som vid träning – eller när inte tillräckligt med energi produceras – som vid fasta – aktiveras AMPK. Och AMPK aktiverar/stimulerar i sin tur uppbyggnaden av nya mitokondrier (via andra ämnen). För att aktivera AMPK:
* träna på hög intensitet eftersom hög intensitet ökar mängden AMPK mer än låg intensitet
*skippa tillskott av kolhydrater när du tränar eftersom kolhydraterna kan dämpa AMPK när du tränar
*sen kan man försöka att aktivera AMPK via andra ämnen som reservatrol (ett extrakt från rött vin), men det känns ju lite mer långsökt.

Det här inlägget postades i Forskning, Hälsa. Bokmärk permalänken.

2 090 kommentarer till Hur få bättre kondition, vad säger forskning?

  1. Pia skriver:

    Vilken tur att du finns som förstår detta… så att jag i min tur bara kan fråga hur man ska göra!

    :-)

    Kram!

  2. Katarina skriver:

    :-) Kram!

  3. Kersti skriver:

    Hej Katarina!
    Sååå intressant detta hur man ökra sin uthållighet.
    Det vore så underbart om du ville vara gullig att svara mig. Hoppas du kan och vill ta dig tid att läsa mitt inlägg?
    Detta med att höja sin uthållig verkar vara precis det jag behöver för att komma tillbaka till ett härligt liv.
    Jag är en 63-årig kvinna, sedan 8 år diagnostiserad kronisk utmattningssyndrom+ mer eller mindre ständig värk som cirkulerar i hela kroppen. Jag har gått från en övervikt (BMI 29) till fetma (BMI 36), trots att jag hela tiden jobbat med att komma tillbaka. Har utan större framgång provat Viktväktare, LCHF, gymträning, promenader. Det har gett låg utdelning i förhållande till vad jag satsat. Trots att jag äter lagom mindre, känns det som min förbränning lägger av istället för att ta av kroppsfettet och när jag tränar och tar i, får jag inte vanlig träningsvärk utan mer som den värk man har när man får influensa.
    Tränar sedan november efter schema från sjukgymnast: rodd+gym+rodd+gym+cyk+stretch ca 1,5 tim 2-3 ggr i veckan för att stärka knän/ben och går i viktväktarna sedan jan (-5kg). Det går verkligen lååååångsamt. Har börjat äta strandnypon för värken och det tycks ge effekt. HÄRLIGT!
    Känner i magen att detta med att effektivisera fettförbränningen och få fler energistationer kan vara en nyckel till framgång för mig. Därför undrar jag om jag tolkat det du skriver på rätt sätt:
    1. Bästa tillfället att träna för bättre uthållighet skulle vara när jag är hungrig (innan maten) dvs med lågt blodsocker, och helst efter att jag vardagstränat med tex hushållsarbete, så att musklerna har låga glykogendepåer.
    2. Konditionsträningen (prom, rodd, cykel) ska inte vara på 60-70% maxpuls (som jag hört ger fettförbränning) utan så snabbt att jag blir riktigt anfådd (typ 80% maxpuls)
    3. Jag ska hellre följa en diet (kaloribaserad) som har lite kolhydrater och innehåller vettigt fett än tvärtom.

    Frågor: Vad jag undrar är dels om jag resonerar rätt? Hur lång tid ska promenaden/cyklingen/rodden vara? Räcker det med ca 20 min en halvtimme? Ska jag göra detta varje dag eller varannan?

    Varma hälsningar
    Kersti
    ps Har med glädje följt dig sedan du började på Må Bra för massor med år sedan. Tusen tack för det du och resten av redaktionen gör.

  4. admin skriver:

    Hej!
    Tack för ditt inlägg! Jag har klippt ut delar av det och lagt som ett eget inlägg här på bloggen alldeles nyss. Läs det gärna och se att du får svar.
    Stort tack för dina fina ord om MåBra också! Alltid stimulerande att höra att det jag gör läses och uppskattas!

    Stor kram
    Katarina

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