Крепатура мышц после тренировки. Что делать?
21 апреля 2015, 11:52
Просмотров: 130379
Многим из нас знакома боль в мышцах после тренировки. Даже те люди, которые никогда не посещали тренажерный зал, фитнес клуб или просто местную качалку, знают о, так называемой, крепатуре после резкой физической нагрузки. Но вот откуда она возникает, знают немногие.
Причины появления молочной кислоты
В первую очередь боль в мышцах обусловлена тем, что в процессе силового тренинга мышцы раздуваются, наливаясь кровью. Это, в свою очередь, приводит к временному застою этой крови, а значит, плохому питанию мышц кислородом (анаэробная работа). Также происходит плохой отток продуктов распада, что приводит к их скоплению. По ощущениям самым неприятным для нас является скопление продуктов распада молочной кислоты, которое и являются причиной жжения в мышцах. Молочная кислота, вызывая неприятные ощущения, с другой стороны является сигнальным элементом для выделения нашим организмом стволовых клеток, которые являются универсальным строительным материалом в нашем теле. Так как сигнал для активизации восстановления поступает из мышц, стволовые клетки и направляются на компенсацию потерь именно в мышечных тканях. Процесс, направленный на ускорение роста, еще называют методом повышения интенсивности. О том, как увеличить интенсивность, можно подробнее узнать из соответсвующей статьи "Про повышение интенсивности".
Боль в мышцах - друг или враг
Боль от скопления продуктов распада достаточно быстро проходит, при восстановлении нормального кровотока они выводятся из мышечных тканей. Но почему же мышцы дают о себе знать неприятной крепатурой и через пару дней после тренировки. Здесь все просто: во время тяжелой физической нагрузки волокна мышечной ткани во многих местах получают микроразрывы. С одной стороны, эти маленькие разрывы сродни растяжению мышцы, боль от которого известна всем, но только в очень маленьком маштабе. Но с учетом того, что таких разрывов очень много, болевые ощущения очень существенны. Но не стоит считать мышечную болевые ощущения исключительно врагом. Ведь именно благодаря им мозг дает команду на восстановление поврежденного участка, а защитная реакция нашего организма добавляет к этому восстановлению небольшой запас, суперкомпенсацию, чтобы в будущем, при том же уровне нагрузки, мышцы без проблем справились с ней. Хотя здесь нужно знать меру между стимуляцией роста и травмой. При значительном разрыве ткани происходит долгое восстановление, которое не позволяет нагружать поврежденный участок.
Кто-то спросит, почему же микроразрывы, даже в большом количестве, вызывают длительную, иногда несколько дней, боль. Это происходит вследствие воспаления поврежденных участков. Поэтому до снятия воспаления сложно расчитывать на устранение болезненных ощущений.
Методы снижения мышечных болей после тренировки
Методы борьбы с крепатурой в мышцах
Но какими же методами можно уменьшить последствия данных факторов?
Баня и сауна. Принцип прост: чтоб вывести продукты распада молочной кислоты в кратчайшие сроки, нужно обеспечить хороший приток крови в нагруженные тренировкой мышцы. Так что весьма хорошим методом будут баня, сауна или горячая ванна. В процессе посещения бани или сауны мы обеспечиваем глубокий прогрев тела, в том числе и мышечной ткани. А при прогреве значительно улучшается кровоток. Правила посещения отдельно вам напоминать в данной статье не нужно, хотя упомянуть запрет на спиртные напитки в бане, наверное, стоит.
Массаж. Еще одним весьма эффективным методом восстановления мышц после тренировки является массаж. Тут долгого объяснения не требуется, единственное, старайтесь выбирать спортивный вид данной процедуры, в котором используют самые эффективные методы разминки мышц и суставов для лучшего притока крови.
Гидратация. Очень важным фактором является и густота вашей крови и гидрированность ваших мышц (о влиянии низкого уровня потребления воды читаем подробно здесь). И первое и второе обеспечивается достаточным приемом воды в день, и помимо наличия воды, конечно, важно и ее качество. Стоит употреблять чистую негазированную воду не менее 2 литров в день.
Разминка и растяжка. Многие из вас вспомнят о хорошем кровенаполнении мышц посредством тренировки. Но не стоит забывать, что у нас после физнагрузок образуется большое количество микроразрывов мышечной ткани. А вот эти самые разрывы требуют восстановления. Поэтому легкая разминка нам подойдет, а вот тяжелый пампинг нет.
© 2014 Павел Курской
Комментарии
Emilio 26.11.2015 15:30 Who's calling? essay writing service for less No family brewer will be covered by the statutory code, which will only apply to companies with 500 or more pubs, but it is essential to have one with a market-rent-only option for the large companies.
essay writing on my unique milk experience Levitt earned to program computers using punch cards during the summer of 1967 at Lawrence Berkeley National Laboratory, when he was 20. By 1976 he was using quantum physics to model electron activity in enzymes.
essay on my house in hindi language If money worries are getting you down, you might want to figure out how to release some of that tension. A new survey suggests that financial worries eat up a substantial portion of one’s day – and that, in turn, can be a costly distraction from work.
answers to homework Binz would replace Jon Wellinghoff, a New Mexico attorneywho remains with FERC pending the confirmation of a successor.If Wellinghoff were to leave, the normally five-membercommission would be left in a 2-2 tie between Democrats andRepublicans.
Barrett 26.11.2015 15:30 The manager what to write my psychology research paper on He added, however: “That is not to say that you shouldn’t be doing it. If we can come out of this showing that we are a more modern, in-touch party, then that’s one of the few things that will genuinely change people’s view of Ed.”
best custom term paper The visitors were not part of some orchestrated delegation, thankfully, not even official party representatives. Much more usefully, they were commentators and freelance campaigners who could say what they really thought. That meant that the disagreements between them were as interesting – and as pertinent to the condition of Conservatism here – as any consensus they might have had.
essays about online colleges When Mudasiru arrived, the government-funded ward was out of Coartem, and the study ward was not accepting patients. The doctor could only refer the boy to a private clinic, where Katusime and her husband, peasant farmers who grow sweet potatoes and cassava, would have to pay for his medicine. To cover the $200 cost of her sonâs treatment, Katusime would have to borrow money from a collective in her village. She had to bring the gravely ill Mudasiru back to her home for the weekend while she raised the necessary money and waited for the private clinic to reopen.
personal statement for surgery residency Spry also worked as a teacher, a social reformer and co-authored many bestselling books on the domestic arts with her business partner Rosemary Hume (inventor of the classic coronation chicken recipe). But it is her work as a florist for which she is most celebrated. Spry’s approach was simple: with a little imagination, you could enhance your home quite cheaply.
Marty 26.11.2015 15:30 We went to university together writing five paragraph essay According to Sandra Pizzarello, âThe analyses of meteorites never cease to surprise you … and make you wonder. This is a meteorite whose organics had been found altered by heat and of little appeal for bio- or prebiotic chemistry, yet the very Solar System processes that lead to its alteration seem also to have brought about novel and complex molecules of definite prebiotic interest such as polyethers.â
college essay boot camp The five people behind that complaint claimed that the books Armstrong wrote with Washington Post columnist Sally Jenkins, âItâs Not About the Bikeâ and âEvery Second Counts,â misled buyers. In a 39-page memorandum and order, England summarized the plaintiffâs suit as claiming that the books masqueraded as âtruthful works of nonfiction biography, when in fact these books were works of fiction containing false and misleading statements.â
essay writing made easy In February, the SEC won a freeze on a Swiss account linked to suspicious trading in H.J. Heinz Co call options before the ketchup maker was bought by Warren Buffett's Berkshire Hathaway Inc and Brazilian firm 3G Capital.
sell school essays online Manfred said he didnât understand how Rosa and the other lawmakers concluded that the process outlined by the collective bargaining agreement and the joint drug program is unfair since the appeal is closed and the evidence presented by both sides in the case is confidential.
Samual 26.11.2015 15:32 Hello good day essay paper in civil services File - In this Sept. 5, 2011 file photo, firefighters battle a large wildfire near Smithville, Texas. Long before this month's historic wildfires in Texas, the state's forest service came up with a $20.4 million plan to stop the flames from starting or tamp them out before small blazes grew deadly and destructive. Three years later, the plan is still only half-funded. (AP Photo/Erich Schlegel, File)
sonny's blues essay "We spent tens of millions of pounds commissioning celebrity chefs to create new nutritious dishes, had special snack packaging designed for patients who didn't want full hot meals and developed some glossy menus.
controversial essay topics However, Rajoy said he would stay in office and continue with economic measures which have included spending cuts, tax hikes and rules to make hiring and firing less costly, policies welcomed by investors and Spain's European partners.
essay writing narrative That thicket, combined with Cassanoâs apparently premature determination to hang a single dispatcher out to dry, made clear that the FDNY probe could not be accepted as the credible last word on either Arielâs case or the functioning of the system in general.
Odell 26.11.2015 15:53 Three years safe site of people who do homework As a sector, healthcare has been beating the broad marketthis year. The S&P North American Healthcare sector index is upnearly 28 percent for the year through Sept. 27, compared withabout 20 percent for the S&P 500 Index.
writing essay online Snowden hasn't been the only recent setback. Leaders in the region harshly criticized the U.S. earlier this week when a newspaper in Brazil, which was privy to some documents released by Snowden, reported that a U.S. spy program was widely targeting data in emails and telephone calls across Latin America. That revelation came just days after an uproar in Latin America over the rerouting of Bolivian President Evo Morales' plane over Europe amid suspicions, later proven untrue, that Snowden was aboard.
need someone to do my essay for cheap price "The system is worse for the majority of people than the onebefore, because apart from the positive things people gainedthey have also lost a lot," Communist Party leader Vojtech Filiptold Reuters in an interview.
literary analysis essay rubric college After receiving a torrent of criticism, including a statement to CNN from four other jurors who said she did not speak for them, the juror issued a statement further stressing her position that Florida's self-defense law, commonly known as Stand Your Ground, forced the jury to vote not guilty.
Elroy 26.11.2015 15:53 We've got a joint account leonardo da vinci thesis Ford already is realizing the benefits of advanced manufacturing technologies that will shape the future. For example, Ford engineers are developing a highly flexible, first-of-its-kind, patented technology to rapidly form sheet-metal parts for low-volume production use. The technology, known as Ford Freeform Fabrication Technology, or F3T, will lower costs and speed delivery times for prototype stamping molds -- within three business days versus two to six months for prototypes made using conventional methods.
admission essay writing service Tuesday's spacewalk will be the fifth for Cassidy, who will be leading the excursion and wearing red stripes on his spacesuit. Parmitano will be making his first spacewalk, as well as the first ever for an Italian astronaut. His suit will bear no stripes.
essay on my parents for class 10 "Microsoft has certainly mapped out a similar vision, where they have common visual elements across the mobile and PC experience, but we thought it was possible to go even further and really converge the devices so that it’s the same operating system, not a similar operating system, and that’s really where we thing there’s a gap for this proofing ground," said Shuttleworth.
argument research paper A bodycon dress like this is perfect for a summer day and can be dressed up or down depending on the occasion. Wear with flat sandals and a denim jacket for day or with gold wedges and a statement gold cuff for night.
Cristobal 26.11.2015 15:53 Do you have any exams coming up? buy good essays Surfing, wakeboarding, skating and BMX, as well as beach volleyball, stand-up paddle-boarding, music, food and fashion are all provided by the team behind Wakestock. The event takes place on two beaches on the Lleyn Peninsula in North Wales, with views of Snowdonia across the bay.
plagiarism free papers from 10 per page The Tel Aviv, Israel-based company's mobile utility apps have "millions of users" worldwide, according to the firm. Onavo apps help consumers manage and optimize mobile data services. Those parts will remain a standalone brand once Facebook's acquisition closes. It is possible that Onavo's technology and team will be useful in working on projects to open up Internet access in the most economical way possible in areas that often have little to spend and rely on pay-as-you devices.
persuasive essays As she walked home, she said, two policemen pulled up beside her. One was 1st Lt. Evhen Dryzhak â a feared man about town, described by locals as a heavy drinker who beat and insulted townsfolk and forced them to pay his bar bills.
buy best compare and contrast essay The static turning lights further expand the breadth of illumination when cornering and direct additional light to exactly where it is needed, while the all-weather light eliminates the need for conventional fog lights and reduces glare in poor visibility. Motorway lights which elongate the field of illumination at speeds of over 68mph, and junction lights which widen the beam at intersections to improve safety are also integrated, as is a travel mode which, when a navigation system is installed, uses GPS data to automatically adjust the headlamp beams for right-hand-drive countries to avoid blinding oncoming drivers.
Gobiz 26.11.2015 15:53 Will I have to work shifts? law homework help online "But given that they've been rising for the past one year,memory chip prices now account for too big a portion of ourclients' total materials costs. So there's a bit of uncertaintyregarding how much prices can actually go further from here."
write my biology research paper paper In addition to these entities are regional sports networks throughout the country. Locally, the Yankees Entertainment & Sports Network, SportsNet New York and the Madison Square Garden Network, which all air college football.
writingservice Inquiring minds now want to see the 2010 and 2011 tax returns that James is keeping secret, along with the names of the charitable causes to which she purportedly donated. The information will reveal whether James upheld her word â and went even further by claiming no tax benefit for her generosity, whether she spun a falsehood, or whether she made some donations and then accepted undeserved credit for giving more.
college homework helper Slower economic growth will inevitably weaken asset quality as portfolios (which have expanded rapidly) season. The lira's recent depreciation and higher interest rates will increase borrowers' vulnerability, and so we expect non-performing loans to rise by a moderate 100bp-200bp by end-2014. SME lending, consumer finance and foreign-currency corporate lending are likely to be the key sources of risk.
Winston 26.11.2015 15:53 I don't know what I want to do after university custom essay writing serviice for just 5$ per page "Currently, we are looking at applications to shut down 28power plant units with a capacity of about 7,000 megawatt (MW),about 2,000 MW of which in southern Germany," Jochen Homann,president of the Bundesnetzagentur, told the FrankfurterAllgemeine Zeitung.
123 help essays Footage from a remote Siberian region released on Friday showed the 60-year-old Putin wearing camouflage fatigues and sunglasses. Often resorting to outdoor stunts to prop up his ratings, there were shots of Putin fishing, driving a motorboat and petting reindeers on the trip with his protege Medvedev and Defence Minister Sergei Shoigu.
buy school essays Compounding pharmacies traditionally mix drugs for specificindividual patients as prescribed by a physician. They combine drugs or alter them to meet special needs a patient might have,such as making a medicine into a liquid form.
do paper writing services really work The two-week extravaganza pumps $800 million a year into the economy, and the courts are turned over to public use the rest of the year. Now the USTA wants to build two stadiums, a replacement for the decaying Louis Armstrong Stadium and a new grandstand, plus replace seven courts, all at no public cost.
Maynard 26.11.2015 15:53 I'm a partner in please write my paper me "You're talking about relatively young couples thathave strong purchasing power because they work and have enoughdiscretionary income that they can undoubtedly dedicate todecorating their homes," said Carlos Miranda, vice president ofGrupo Axo, which this year brought home decor brand Crate &Barrel to Mexico from the United States.
write essays for money online The Securities and Exchange Commission overruled its own enforcement division’s decision to settle a civil case with the high-flying money manager Philip A. Falcone and his flagship hedge fund, a rare reversal that signals a broader crackdown by the agency.
medical residency personal statement writing service The cult of nature is typical of Buryatia’s rural regions where ancient shamanic beliefs coexist with Tibetan Buddhism, creating a mixture of spiritual traditions. Euronews visited a village datsan, where a service was led by a local elder with a gift for preaching to deities.
free essay writing help online "People rely on applications for their day-to-day life and if you don't have something which I use in my day-to-day life I'm not going to switch [operating systems] because I don't want to compromise the way I live my life just to switch to a phone."
Corey 26.11.2015 15:53 What are the hours of work? phd writing service Husky-voiced Johansson, who rose to prominence as a teenagerin the 2001 cult film "Ghost World," stars in three films thisfall. In "Don Jon" she plays the girlfriend of a pornographyaddict and in the sci-fi thriller "Under the Skin" she is aseductive extraterrestrial. She voices a man's computercompanion in "Her."
international business research paper topics He has taken his band to England, and while the potential audience there might be best characterized as suspicious or indifferent, Lester also meets a small group of believers who can shape the course of both music history and the Louis Lester Band.
write my paper for me “Newspapers should not apologise to politicians for being robust. We need a free press that is robust, raucous and, by definition, will sometimes offend,” Mr Gove, whose wife writes a weekly column for the Mail, said.
uk essay writer The negotiations with the group, collectively known as the P5 1, come as international sanctions over the nuclear program continue to batter Iran’s economy. Iran insists its nuclear program is peaceful and only seeks reactors for energy and medical use, while the West suspects Iran seeks to make a nuclear weapon.
Enrique 26.11.2015 15:53 What part of do you come from? what do i do if i didn't do my homework "Our study shows that infant number sense is a predictor of symbolic math," Brannon said. "We believe that when children learn the meaning of number words and symbols, they're likely mapping those meanings onto pre-verbal representations of number that they already have in infancy."
write dissertation Euronews: Ireland is a success-story. Let’s move to Portugal: where the temperature is rising in the political system and because of the political system also in the financial system: Have a look at the interest rates, which have been shooting up. The huge rise in interest rates in Portugal was some weeks ago and there is still a systemic risk and instability in Portugal. Nevertheless the Portuguese government followed every single recommendation by you and the troika: so, whats going wrong?
indian tourism essay Fiat responded angrily in the filing, which raises criticalquestions about when and even if Marchionne can merge the twocompanies to form the world's seventh-largest auto group. TheFiat-Chrysler alliance was one of the centerpieces of the Obamaadministration's 2009 restructuring of the U.S. auto industry.
write my master's essay Later on Friday, Venezuela's charge d'affaires in Washington, Calixto Ortega, told local television network Telesur that the Venezuelan president will attend the U.N. General Assembly after his China trip.
Harley 26.11.2015 15:53 What do you do? i don't want to write my paper âHereâs a five-time world champion coming forward, (basically) telling countless men and women who are afraid that itâs okay for them to come forward, too,â Pelullo says. âI believe Ray will help open the doors of corporate America, where literally millions of survivors are working every day.â
compare and contrast essay writing Such a meeting likely would not go down well with Israel,where some officials have expressed dismay about how Obama'shandling of the Syria crisis might affect the Iranian standoff.They fear that his failure to follow through with threatenedmilitary strikes in Syria could encourage Iran to press on withits nuclear work.
immigration essay Playing in the next-to-last group with Tiger Woods, Scott made a run at the lead when he sank a long putt on the eighth hole for birdie, then followed it with a two-putt birdie on the par-5 ninth. When he added yet another birdie on the short par-4 11th he was suddenly in the lead with seven holes to go.
essay about the help A new British study published October 18 in the BMC Public Health journal finds that gardening, DIY, vacuuming and cleaning shouldn't count toward your 150-minute weekly totals of moderate to vigorous exercise.
Jeremiah 26.11.2015 15:53 Your cash is being counted need a paper written by a human resources expert In some of those situations where parents had selected the programs for their children, they almost always chose the highest ranking institutions in a particular field. Long-term success in life is rarely dependent on where one attended college or graduate school.
custom papers writing service Yemen's President Abdo Rabu Mansour Hadi, who recently returned from a visit to Washington, has struggled to maintain security while implementing U.S.-backed military restructuring plans following Yemen's 2011 revolution that brought to an end 33 years of President Ali Abdullah Saleh's rule.
professional college essays "I suppose the fixture list at the moment is in favour of Manchester United as they have played all the big teams so far, apart from us, so that will give them a chance to bounce back, for sure."
writingservices If the SEC gets its way, the deal would apply a standard recently unveiled by SEC Chairman Mary Jo White that demands an admission of misconduct in certain types of civil settlements. The agency has routinely used boilerplate language that allows defendants to pay fines without acknowledging liability, a policy that has been criticized by some judges.
Willard 26.11.2015 16:05 We need someone with qualifications essay about national service in malaysia But when it came to looking for a new team, Howard says he called Van Gundy for some advice. Not just once, either, as Howard revealed this past week when the Rockets were in the midst of their preseason trip to the Phillippines and Taiwan to play the Pacers.
essay on my house in arabic The SPD wants a national minimum wage in Germany, wherethere is currently none, and higher income taxes on the rich,demands that the CDU/CSU reject. The SPD said on Sunday thatthere would be no deal without a minimum wage.
purchase college term papers The paper's operations will be kept separate fromAmazon.com. The deal is notable also because Bezos bought ThePost's assets, not shares in the Washington Post Co, which wouldnot entitle him to business tax breaks. The Post's parentcompany will be selling some additional publishing assets, butno real estate, into a limited liability Delaware company set upfor Bezos.
where can i buy college papers âIndividuals who look at this and think that thereâs a quick buck to be made in this gray market are going to think twice about it,â Roth said. âBecause weâre going to investigate them and weâre going to refer them to talented prosecutors like we have here, and thereâll be consequences.â
Оставить комментарий
в этом блоге
30 октября, 01:43
48 0
Украина и РФ при посредничестве Катара ведут предварительные переговоры по прекращению ударов по объектам...
24 октября, 22:28
93 4
Отец языкового омбудсмена Тараса Кременя работал одновременно учителем украинского и русского языков
02 сентября, 23:22
212 12
Вместо «копеек» хотят ввести «шаги». Нацбанк предложил новую денежную реформу в Украине
30 июля, 00:00
152 4
«Законопроект о легализации ЧВК»: правда или фантазия?
23 июля, 23:31
150 0
Большая ближневосточная война неизбежна
01 июня, 19:11
242 10
Западная пресса сообщила о новом витке напряженности между Украиной и США
30 апреля, 00:21
151 0
Великий кормчий собирается вбить клин между Европой и США
04 апреля, 02:12
159 0
В Китае убеждены, что в "украинском кризисе" не должно быть победителей и проигравших
25 марта, 23:15
159 0