"dead point" and "second wind". How and when a second wind opens Signs characteristic of a “dead point”

On the eve of the May holidays, many people have thoughts: is it possible to start running and is it too late to do it now? It's not too late. It's best to start with morning jogging. At the same time, over a long distance, many begin to choke, and then a “second wind” opens. Why is this happening?

Scientists do not have a clear answer to this question. From a physiological point of view, everything looks like this: in a person who does not engage in physical labor, the second oxygen consumption fluctuates little and is maintained by the body at a low level. At the same time, the bone marrow and spleen, responsible for the formation of red blood cells, release and maintain circulation in the blood of the minimum required amount of these same red blood cells to ensure the supply of oxygen to the body and to replace deteriorating blood cells. This requires a minimum number of resources. But when a person, unexpectedly for his internal resources, quickly begins to run or climb stairs, the need for oxygen increases sharply. The body is faced with the urgent task of increasing the number of red blood cells.

However, it is not so easy for the body to rebuild itself right away. To increase the supply of oxygen to the muscles, the heart rate increases. It helps increase blood circulation and increase breathing. It is at this moment that a person feels uneasy. But after a few minutes, the body copes with the increased release of red blood cells, the muscles begin to receive the required amount of oxygen per second, and a favorable state of the body sets in: a “second wind.”

To explain the phenomenon of “second wind” there is an even more harmonious and logical molecular mechanism. During intense physical exercise, the work of skeletal muscles significantly increases, the main source of energy for which is the process of glucose oxidation. If under normal physiological conditions, for example, when you walk slowly, glucose oxidation occurs with the participation of oxygen, then during intensive work the access of oxygen becomes limited. Then the process of glycolysis begins: glucose is oxidized and converted into lactic acid (lactate), which is responsible for the notorious muscle pain and fatigue after exercise. The situation is saved by a by-product of glycolysis in red blood cells: 2,3-bisphosphoglycerate. It attaches to hemoglobin and weakens the bond between hemoglobin and oxygen, causing oxygen to finally move from the bloodstream into the tissues. There is an increase in oxygen flow to the muscles. Anaerobic (oxygen-free) glycolysis becomes aerobic (in the presence of oxygen), helping to reduce the concentration of lactic acid.

One of the mechanisms of the “second wind” is the improvement of the runner’s psychological state, the release of endorphins and anandamide, which allows one to increase the pain threshold and more successfully deal with stress during physical activity. This state of special elation is called runner's euphoria. The occurrence of a “second wind” is also explained by other mechanisms, for example, the work of certain enzymes that produce compounds that support the body.

“Second wind” is one of the most unusual and little-studied phenomena of the human body. It is shrouded in many myths: some claim that this effect allows athletes to win professional competitions, others say that one cannot count on it, since the phenomenon is difficult to explain.

“Second wind” - what is it?

There is no 100% accurate scientific basis for this phenomenon. Doctors have only a rough idea of ​​what a “second wind” is in sports. Its physiological nature is manifested in the following:

  1. During intense work of all muscles and the respiratory system of the body, severe fatigue occurs and tone decreases.
  2. After a time period of 3 to 5 minutes after the onset of fatigue, it is suddenly replaced by ease of movement - this feeling is described by people who encountered it when answering the question of what “second wind” means.
  3. After stopping sports training, fatigue returns and the muscles relax again.

Signs of a “second wind”

Distinguishing a surge of strength from a flash of enthusiasm is not as difficult as it seems at first glance. In order to feel its approach, no special monitoring or research is needed. “Second wind” when running or athletic activity is felt in the form of:

  • normalization of breathing and heart rate;
  • reducing stress levels;
  • restoration of the acid-base balance of the blood;
  • reducing stress levels;
  • extraordinary mobility of joints and limbs.

"Dead Point" and "Second Wind"

Any person familiar with this phenomenon knows the fact that it is difficult to wait for its occurrence. Prolonged muscle work provokes a decrease in performance and creates a feeling of absolute exhaustion. Discomfort in the legs and arms, a decrease in lung capacity - all these signs are characteristic of sports work with an excessively intense beginning.

The “second wind” for runners and other categories of athletes opens after passing the “dead point” - a peak exhausting phase that creates the impression that all physical capabilities have been exhausted. It can be identified by its characteristic symptoms:

  • shallow breathing with increased frequency;
  • increased sweating;
  • decrease in blood pH level;
  • decrease in oxygen levels in cells.

Why does a “second wind” open?

Breathing is a continuous activity of the human body in the exchange of substances between the cells of the body and the external environment. Energy processes during normal interaction with the external environment - this type of respiration is called aerobic. With repeated long-term loads, the feeling of fatigue cannot be avoided. A person’s “second wind” opens at the limit of their capabilities, when the lungs switch to an anaerobic type of work, when the process of oxygen processing occurs more slowly than necessary and energy exchange proceeds as if “on credit.”

“Second wind” - biochemistry

The chemical responsible for the surge of energy is called the nucleotide adenosine triphosphate. This is the main “fuel” for the body during exercise during the opening of the “second wind”. Adenosine nucleotides are the main component of the energy metabolism of any cell in the human body. The building materials of the nucleotide are proteins and carbohydrates that come from food. The mechanism that triggers a person’s second wind looks like this:

  1. As muscle work increases, lipolysis occurs. It is the oxidation of glucose with the participation of oxygen.
  2. Since muscle fiber contains a large number of mitochondria, hydrogen ions are instantly processed and support anaerobic lung function.
  3. “Second wind” in sports is an effect caused by the chemical reaction of pyruvic acid, which turns into lactic acid (lactate), which is subsequently transformed into the nucleotide adenosine triphosphate.

Physiology of the “second wind”

Interpretation from the angle of the physical capabilities of the body is still more focused on than on adenosine substances. Nutritionists and fitness specialists know that athletes rarely get a “second wind.” It requires a certain supply of lactate, which can accumulate only when there is no load on the muscles for a long time. Acidified tissues of the human body are considered a symptom of the following disorders:

  • slow metabolism;
  • presence of excess fat mass;
  • insufficient function of the respiratory system;
  • improper diet;
  • sedentary lifestyle.

How to get a “second wind”?

Professionals in the world of sports know that absolutely relying on a second wind would be a serious mistake, because the chances of it appearing for everyone who is stable are negligible. The only area that allows you to influence the spontaneous surge of strength is short and long distance running. There are recommendations that allow you to reveal the answer to the question of how to get a “second wind” when running:

  1. Temporarily reducing your physical activity level before an important race. It may be possible to deceive the body and make it “forget” about previous stress.
  2. Stabilization of breathing and alternating distances. Races of 3-4 km should be alternated with a distance of 5-8 km.
  3. A “second wind” can be developed during physical activity in mountainous areas. Running uphill quickly tires you out, so the chance for a surge of strength increases.

A condition in which physical activity increases significantly, or second wind, appears after intense physical activity that causes severe fatigue.

This phenomenon is well known to many.

Causes of second wind

Breathing is inherent only to living organisms. The process of gas exchange with the external environment occurs constantly. Physiologists distinguish between aerobic and anaerobic respiration. To carry out the first type, oxygen is needed, the second, on the contrary, occurs without it.

Typically, glucose supplies muscles with energy. The process of its oxidation (glycolysis) occurs using oxygen.

Anaerobic respiration “opens” during cyclic physical activity, that is, during repeated movements in a single rhythm (cycling, running, walking, etc.), when performing them, it is difficult for the body to provide itself with oxygen, for this it increases the heart rate and breathing movements.

However, this is not always able to compensate for the lack of oxygen. Therefore, the body is forced to switch to a different type of breathing, with reduced oxygen consumption. Intensive work of skeletal muscles, under such conditions, includes an anaerobic oxidation process. As a result of complex biochemical reactions, lactic acid is converted into pyruvic acid.

If the pace of physical work remains the same, lactic acid accumulates in the body, which is manifested by tachycardia, shortness of breath and muscle pain.

Then a condition called “dead point” occurs.

Signs characteristic of a “dead spot”

  • The acid-base level of the blood (PH) changes.
  • Heartbeats and pulse increase.
  • Sweating increases sharply.

To overcome this condition, you need to continue to move at the same pace, in which case the tension in the body is replaced by relief - a “second wind” opens. Moreover, the more strength the action takes, the sooner the feeling of relief comes.

Basics about the second wind

The occurrence of a second wind during physical activity indicates a person’s poor preparation for the upcoming load. It is a mistake to think that the occurrence of anaerobic respiration indicates a high level of training of athletes. A well-prepared human body does not need this type of breathing.

Working muscles with maximum load does not always cause the onset of a second wind. The reason for this is that the work ends before additional forces can be activated. Also, intense movements distract the nerve centers, making it difficult to correctly assess the situation.

To prevent the occurrence of a “dead spot”, certain conditions must be met:

  1. gradually increase the degree of training;
  2. warm up thoroughly;
  3. distribute the load correctly (an energetic start can cause a “dead spot”).
  4. during training they should teach the correct volitional overcoming of “dead spots”. It is not permissible; reducing the intensity of the load is a forced extreme.

When newbies appear, they are allowed to slow down the pace. If the pain intensifies or does not subside, you need to stop training and immediately contact a medical center.

A good warm-up is especially important before competitions or intense training. In this case, blood from the depot (liver and spleen) will gradually fill the bloodstream.

Breathing correctly is very important! This trains the brain to correctly perform the function of regulating the functioning of internal organs and the circulatory system.

If a person immediately starts running without warming up, he will soon begin to experience shortness of breath and palpitations. While running fast, you have more than once experienced an unpleasant feeling when your whole body seems to be filled with a leaden heaviness, your breathing is short, and your heart is beating so hard that it seems like it’s about to jump out of your chest. At such moments you just want to lie down on the ground, stretch out to your full height and rest. But there comes a moment when the “second wind” kicks in.However, if you continue to run further, then after some time the phenomena of oxygen starvation gradually disappear, even breathing is established, the pulse decreases and the so-called “second wind” appears. And sometimes a “dead point” occurs and it is very difficult to continue running, and is it even necessary? Sometimes the “second wind” comes, and sometimes it doesn’t, sometimes it is a good sign, sometimes it is a bad sign. Let's understand the mechanisms of the “second wind” and the “dead point”"at different levels.


"Dead Point" and "Second Wind"

"Second wind"- this is a physiological effect that is manifested by a significant increase in physical performance after severe fatigue during intense exercise. For example, during a marathon, a “second wind” opens in the second half of the distance and towards the finish. Please note that this phenomenon is more often characteristic of untrained people, while in professional athletes there is practically no second wind, since lactic acid is quickly destroyed and the muscles do not “acidify” at the initial stage of the load.

It has also been established that the “second wind” comes the faster, the better trained a person is. The second wind is accompanied by a feeling of physical relief, restoration of normal activity of mental functions (memory, attention, thinking, perceptions), the appearance of sthenic emotions, and the desire to continue activities.

Dead point- the state of the body during intense physical activity. It occurs a few minutes after the start of intense muscle work. An unpleasant sensation appears, accompanied by shortness of breath, a feeling of tightness in the chest, dizziness, a feeling of pulsation of blood vessels in the head, and a desire to stop working. During prolonged work at high, submaximal, and sometimes moderate (average) intensity (with an oxygen demand of more than 1500 ml), a special state of fatigue may be observed, accompanied by a sharp decline in performance. Sticking point can be thought of as a state of acute stress caused by physical work.

Signs of a “dead spot” condition: frequent shallow breathing; high ventilation oxygen equivalent; high heart rate; decreased blood pH; significant sweating. This condition is associated with a deterioration in a number of mental functions: clarity of perception decreases, illusions appear, especially in the sphere of muscular-motor perceptions, memory (especially reproduction processes), and thinking weaken. Attention is disrupted: its volume decreases, the ability to distribute is lost, and its stability sharply decreases. The speed of reactions slows down and the number of erroneous answers increases.


The reason for the “dead point” is that at the beginning of a training session, it takes some time for the cardiovascular system to reach a certain level of its functioning and be able to adequately supply the working muscles with oxygen. And if the intensity of the start of training is excessive, a discrepancy arises between the oxygen needs of the muscles and the ability of the cardiovascular system to adequately supply the body with oxygen. As a result, from the very beginning, breakdown products and, above all, lactic acid accumulate in the muscles. Accordingly, in order to avoid the “dead point” state, it is necessary to gradually increase the intensity of the training session.

If the state of a “dead point” does occur, then it can be overcome through great volitional efforts. If physical work continues, this state will be replaced by a feeling of sudden relief, which most often manifests itself in the appearance of normal (comfortable) breathing. Therefore, the state that replaces the “dead point” is called “second wind.” The appearance of a “second wind” means that the body has adapted to perform physical activity and is able to satisfy the working muscles in their energy demands.

It has been shown that the difficulty in inhalation observed when a dead spot occurs (“breathlessness”) occurs due to a narrowing of the gap between the vocal cords, which reduces the volume of air passed through this gap during rapid breathing, and thereby reduces the irritation of the receptors located in the ligaments.



Breathing, oxygen and second wind.

Breathing is a process of continuous exchange of substances between the body and the external environment through inhalation and exhalation. Energy processes during normal breathing occur with the participation of oxygen (aerobic type of respiration). Meanwhile, during physical activity, especially cyclic movements repeated at the same pace - running, walking, skating, skiing, etc., energy processes can occur without the participation of oxygen (anaerobic type of respiration), while the body works as if on credit.

When running a hundred meters, an athlete needs 7 liters of oxygen, but he manages to inhale only 0.3-0.5 liters. Despite the increased respiratory rate and increased cardiac activity, the body is unable to meet the need for oxygen in such a short time and therefore switches to oxygen-free respiration (anaerobic), working “in debt”, which is compensated some time after the load stops with shortness of breath and heartbeat.


During physical activity, muscle work increases significantly. The main source of energy for muscle tissue is the oxidation of glucose (glycolysis). Under normal conditions, glucose oxidation occurs with the participation of oxygen ( aerobic glycolysis). In intensively working skeletal muscles, under conditions of limited oxygen access, it turns on anaerobic oxidation during which pyruvate(pyruvic acid) is converted into lactate (lactic acid) without consuming oxygen. It is the accumulation of lactic acid that gives the clinical picture of fatigue, pain and burning in the muscles.


A second wind at the molecular level

When there is a lack of oxygen in red blood cells, a by-product of glycolysis, 2,3-bisphosphoglycerate (BPG), is formed. BPG, by attaching to hemoglobin, can change its affinity for O2.

In the center of the tetrameric hemoglobin molecule there is a cavity formed by amino acid residues of all four protomers. The central cavity is the site of attachment of the BFG. The addition of BPG causes its conformational changes in such a way that it reduces the affinity of hemoglobin for oxygen.

And it diffuses better to tissues. The increased flow of oxygen to the muscles converts anaerobic glycolysis to aerobic, which “burns” lactic acid in the Krebs cycle.

Red blood cells and their redistribution: pain in the side.

“Second wind” at the macro level occurs due to the release of blood from the depot and an increase in the release of red blood cells from the bone marrow, spleen, liver and skin, which increases the oxygen capacity of the blood. When a person is at rest, a certain part of the blood does not actively participate in the circulation and forms a “reserve”. Its main part is concentrated in the abdominal and thoracic cavities. Blood deposited in the vena cava plays an important role in the stretching of the liver and spleen during sudden physical exertion. Excessive and shallow breathing makes the problem worse. In this case, the diaphragm contracts slightly and creates almost no additional vacuum in the chest cavity. Because of this, blood does not flow as strongly as it could from the liver and spleen into the vena cava.


When physical activity occurs, this reserve is “put into circulation” to meet the needs of working muscles. Blood begins to overflow the abdominal organs, since due to certain physiological properties its outflow “does not keep up” with the sharp influx. The spleen and liver “swell” from the rush of blood and begin to put pressure on their membranes (capsules); also, when the level of stress hormones increases, the spleen capsule begins to contract, releasing more blood into the bloodstream (the spleen capsule contains many muscle cells).

Many places, particularly the English Wikipedia, state that the exact cause of “exercise related transient abdominal pain” (ETAP) is unknown. As versions, in addition to “high pressure inside the liver and spleen” discussed above, “diaphragm spasm due to lack of oxygen” and “concussion of internal organs due to long running” are given.

Second wind at the cerebral (central) level.

One of the mechanisms of the second wind is an improvement in the psychological state, which is accompanied by an increase in the pain threshold. Runner's euphoria (runner's high) is a state of special elation, similar to mild intoxication, observed in athletes in cyclic sports during prolonged physical activity, as a result of which resistance to pain and fatigue increases. Runner's euphoria appears during long continuous training, moderate to high intensity, with rapid breathing. This sensation can be brief, but sometimes lasts for several days. Those who experience it feel happier, calmer, more ready to deal with life's difficulties and think more clearly. After a long distance race, the pain threshold usually rises. there is a feeling of elation.

Endorphins (pituitary hormones) are often mentioned in the literature as the cause of runner's euphoria. According to this view, endorphins are released during long, continuous physical efforts at moderate to high intensity levels when breathing is difficult.Endorphins are released into the blood during endurance work and during intense training their content in the blood can increase 5 times compared to rest levels, remaining in increased concentration for several hours. Endorphins cause a state of peculiar euphoria, a feeling of causeless joy, physical and mental well-being, suppress feelings of hunger and pain, resulting in a sharp improvement in mood.

Some scientists question the endorphin mechanism for the effect. The study found that the runner's high may be caused by another natural chemical, the endocannabinoid anandamide, which is similar to the main active ingredient in marijuana. The study authors suggested that the body produces this substance to cope with long-term stress and pain (similar to the theory that the runner's effect originates from the release of endorphins). However, the release of anandamide is not accompanied by the cognitive consequences of the runner's effect, and therefore cannot be significantly related to it.

Conclusion.

1. Second wind– this is a sign of a very poorly prepared body for the ongoing load. Don’t believe that second wind is some kind of transcendental level of training that can only be achieved after long training. In well-trained athletes, the second wind effect does not occur. And precisely because they are well prepared. On the contrary, in people with poorly prepared muscles for the exercise (usually aerobic in nature), a second wind, in fact, is the only salvation for continuing to do the work.


2. When working with maximum or submaximal power, the second wind may not come. One of the reasons for this is Lack of time: the athlete finishes the distance before protective and reserve capabilities can be activated. Another reason is the high intensity of work, which does not give the nerve centers a break.


3. Measures to prevent a dead spot are related to the elimination of the factors that cause it - this is an increase in the level of training, a thorough warm-up, the correct distribution of forces at a distance (too fast a start, especially for beginners, can lead to a dead spot). During training, special attention should be paid to volitionally overcoming the dead point. Reducing the intensity of activity is an extreme measure, undesirable not only in competitions, but also in training. A person must learn to tolerate hypoxia and the unpleasant sensations that accompany it.


4. Sometimes, especially for beginners, you need to slow down, take a step– the pain should go away very quickly. (If the abdominal pain lasts longer than five minutes, then you must, without thinking about anything else, urgently go to the hospital)


5. Necessary warm up properly before serious physical activity. Then the blood stored in the depot will enter the bloodstream gradually, and the capsules of the liver and spleen will have time to react to this.


6. Breathing is incredibly important! During the training process, the brain will learn not only to contract the capsules of the liver and spleen in a timely manner, but also to breathe correctly. If you breathe incorrectly, the diaphragm does not perform its function as an “extra heart” well, which causes blood to stagnate even more in the liver and spleen.

A big role in overcoming a dead point belongs to the athlete’s volitional effort. If, despite the difficulties, the athlete continues activities and strives to establish high-quality deep breathing, then relief comes - a second wind. One of its symptoms is heavy sweating. True, it may begin later than the relief that appears.
https://ru.wikipedia.org/wiki/%D0%AD%D0%B9%D1%84%D0%BE%D1%80%D0%B8%D1%8F_%D0%B1%D0%B5%D0 %B3%D1%83%D0%BD%D0%B0
Psychology of sports E. P. Ilyin
http://www.bio-faq.ru/why/why097.html

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