Find out if resistance training is harmful to your eyesight and how to do bodybuilding to avoid impairing your eyesight. Going in for sports, including bodybuilding, you should always take care of your health. Actually, this is why people visit fitness centers. It is believed that strong physical activity negatively affects vision. Today we will try to tell you in as much detail as possible how bodybuilding and vision are related.
This article will be interesting and useful to athletes of various levels of training. We all understand perfectly well that in sports, in addition to positive effects, there can be negative ones. If the benefits of sports in general and bodybuilding in particular are spoken about at almost every "corner", then the possible negative consequences may be hushed up.
We will not do this and will tell you about everything related to bodybuilding and vision. To make it easier to understand everything, it is worth starting with the work of the visual organs.
The structure and work of the organs of vision
The eye is a complex optical system that resembles a camera lens. As a result, we can perceive about 85 percent of the information about the world around us visually. We will not delve into medical terms, as this is completely unnecessary. We have already noted that the human vision system resembles a photographic lens and we will consider it from this position:
- The retina is a thin film and is a kind of light-sensitive matrix.
- The pupil is located in the center of the iris and acts as a diaphragm.
- The lens is our "lens".
- The sclera is the shell of the entire eyeball. Being his body.
In addition, the visual system includes pathways and a certain part of the brain called the visual cortex. It is these two elements of the visual system that are responsible for analyzing the information received, which enters the brain from the eye in the form of nerve impulses.
In addition, it is necessary to mention the mechanisms of the eyeball, which should include the lacrimal mechanism, motor muscles, mucous membrane and eyelids. If we talk about the relationship between bodybuilding and vision, then the muscles that allow us to move the eyeball are of greatest interest to us. There are six of them in each eye (2 oblique and 4 rectus muscles). Thanks to these muscles, we can turn the eyeball in any direction, as well as fix our gaze at the desired point in space.
Bodybuilding and vision: the impact of exercise
When we work with weights, and especially in basic movements, eye pressure increases dramatically. This is a negative factor that can cause eye diseases such as glaucoma. With this disease, the fluid in the eyeball is not able to flow out as needed.
We did not note the presence of a trabecular meshwork in the eyeball - small vessels that act as drainage tubes. With a frequent increase in eye pressure, which is glaucoma, these "tubes" become clogged, which leads to a violation of the eye's diet.
The fluid in the eyeball gradually accumulates and acts on the optic nerve. As a result, nerve cells and fibers die, which can even cause complete loss of vision. The danger of developing glaucoma is that this disease has no symptoms. If the disease has begun to develop, then you have no way to find out about it, except for a special examination.
Based on all of the above, we can safely say that every event that increases eye pressure can cause the development of glaucoma. Of course, girls are less at risk, since they most often use cardio loads to solve the assigned tasks. Even during weight training, girls do not work with large weights, which does not cause such a powerful increase in eye pressure.
As a result, all strength athletes are targeted audiences for developing glaucoma. You probably know that you cannot hold your breath while performing strength movements. It is the increase in eye pressure at this moment that is the reason why you should carefully monitor your breathing during exercise. It is a scientifically proven fact that holding the breath during physical exertion has a negative effect on the organs of vision. A group of Brazilian scientists have specifically studied this issue. During the experiment, its participants performed bench presses in the prone position. Scientists measured the pressure in one eye at the time of holding the breath, and in the other at normal. As a result, scientists have recorded that in 90 percent of the subjects, eye pressure increased during breath holding by 4.3 millimeters of mercury.
But when using cardio loads and performing isokinetic exercises, eye pressure is significantly reduced. Remember we talked about fitness girls? Scientists have found that if you increase your heart rate by a quarter of the normal level, then eye pressure will definitely decrease. Thus, it is possible to recommend and during the mass gain to carry out one or two short cardio sessions during the week. This will help neutralize the negative relationship between bodybuilding and vision.
Can you cure glaucoma with bodybuilding?
We found that bodybuilding and vision are closely related and under certain conditions, strength athletes can develop a disease such as glaucoma. In this regard, a fair question may arise - what to do if glaucoma has been diagnosed. If the situation is difficult and the disease progresses, then you should definitely refuse to carry out heavy exercises for gaining mass. In order not to aggravate the situation, switch to light training that helps to maintain the gained mass.
Also, for a serious illness, surgery can help. If all is not so bad, then try special eye drops. The composition of these medications should include antagonists of alpha-adrenergic receptors, beta-blockers, analogs of the substance prostaglandin, carbonic anhydrase inhibitors. You can also advise to reduce the consumption of coffee and green tea. Scientists have shown that with the constant use of these drinks, eye pressure exceeds the norm by a couple of millimeters of mercury.
What exercises should be avoided for vision problems?
If you have myopia, farsightedness or other vision problems, then when drawing up a training program, this point should be taken into account. We have already found out that the connection between bodybuilding and vision can have negative directions and you absolutely do not need to aggravate existing problems. To achieve this, you should completely abandon or perform the following movements no more than once a week:
- Bench presses head down (negative incline).
- Deadlift.
- Leg press using the machine.
- Press on a horizontal bench.
- Squats.
- Tilt rod rods.
The greatest effect on the increase in eye pressure is produced by movements performed in the supine position. This is due to the flow of large amounts of blood to the brain and an increase in blood pressure. If you ignore this recommendation, the consequences can be very serious.
Ways to improve vision in the gym
To strengthen your vision, you should eat foods containing nutrients that have a positive effect on the visual system. First of all, we are talking about antioxidants. You probably know that the strongest substances in this group are vitamins C and E. They not only help the body effectively fight free radicals, but also perform other functions.
For example, vitamin C helps to normalize blood flow, which improves the quality of tissue nutrition. Fruits like kiwi, lemon, oranges, etc. are excellent sources of vitamin C. Fatty fish species are rich in vitamin E. You should also take vitamin and mineral complexes to avoid deficiencies of important micronutrients. Among the minerals for the organs of vision, zinc is primarily useful. This substance is found in red meat, oysters, oats and wheat.
Omega fatty acids, when combined with vitamins A and D, can also improve the performance of the visual system and improve the performance of the brain. All three of these substances are found in salmon. By consuming garlic regularly, you can normalize blood flow and improve the performance of your immune system. This product contains a large amount of sulfur, which increases the elasticity of eye lenses as well as their strength.
Consider dark chocolate, which is a powerful source of antioxidants and flavonoids. This will allow you to protect the eyeball capillaries and increase the strength of the lens. Various fruits are very useful for the whole organism, including the organs of vision. For example, spinach and kale contain substances that will also help you improve your vision. All athletes know that egg white is an excellent source of amines necessary for the growth of muscle tissue. However, not everyone knows that eggs also contain zinc, healthy fats and vitamins. Many remember from childhood that blueberries are very useful for strengthening eyesight. This berry contains a special substance - anthocyanoside, which directly affects visual acuity. Do not forget about therapeutic exercises for the eyes.
For more on the effect of physical activity on vision, see this video:
