Крепатура мышц после тренировки. Что делать?
21 апреля 2015, 11:52
Просмотров: 130562
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
Boris 26.11.2015 17:12 How do you do? essay writing in english language Kline said that as part of the agreement, his client assigned his claim to Penn State, effectively giving the university a better chance to recover the money from other parties, such as The Second Mile, a charity for at-risk youth that Sandusky founded.
article writing services uk Labour says the Conservative-led coalition government has failed millions of ordinary families who are poorer now in real terms than at the 2010 election, while some investors have cautioned that Cameron risks inflating a property bubble with his mortgage guarantee plans.
essays on the movie the help It didnât take long for those Mariano Rivera bobbleheads to make their way to eBay. After fans were held outside the Stadium Tuesday, forced to wait for the bobbleheads to complete their Planes, Trains and Automobiles-like journey across the country, they were given vouchers to claim the late-arriving trinkets. When the bobbleheads finally made it to the Bronx, sans Enter Sandman, fans had to wait on a line that extended from the ground floor to the highest reaches of the Stadium.
essay writing questions answers “It is imperative that the person nominated as chair of the Fed was not instrumental in enabling excess and is someone who is perceived as willing to take necessary steps to help prevent future crises,” the letter says.
Theodore 26.11.2015 17:12 Could you ask him to call me? help with dissertation Federal investigators decided Tuesday to pursue a full investigation of the Southwest Airlines jet that had its nose gear collapse while landing at New York's LaGuardia airport because of the amount of damage to the plane.
i need help writing an essay “We are convinced that even on the controversial issues, we will be able to find solutions that make sense for both sides and most importantly, for the country,” Sigmar Gabriel, the Social Democrats’ chairman, said after a third round of exploratory talks with Ms. Merkel’s conservatives on Thursday.
buying essays JOHNSON: But as Mueller prepares to exit the stage, lawmakers are asking whether the bureau has changed its stripes in all the ways that count. A big one involves sharing information with counterparts. A few months ago, Boston police criticized the FBI for not telling them about its scrutiny of one of the marathon bombers before pressure cooker bombs exploded at the race site.
professional development essay If he is coming back to the Yankees, the Yankees wanted him to come back and play third base for them. Only on Saturday the same guy who wants the world to believe that he is fit for duty decided he wasn't fit to play third base and the next day didn't play at all. And this is the Yankees' fault how?
Sarah 26.11.2015 17:12 Photography philosophy writing service The company has shed about $39 billion in assets to covermost of its provisions. But damages could rise and BP shareshave lost a third of their value since the disaster, partlybecause of uncertainty over future fines.
essay writing service scam Meanwhile, plans for China Railway Group to build atrans-isthmus rail and port project in Colombia, whichrecognises Beijing, have seen little progress since they wereannounced by President Juan Manuel Santos in 2010, diplomatssay.
literary analysis essay on a streetcar named desire It is that time in the footballing year when we have to endure seemingly constant speculation about who might bid for whom. If you've had enough of all that with this year's tedious transfer window, which mercifully shuts tomorrow, then you'll be gutted to learn you'll be getting another dose on Tuesday when Goals Soccer Centres, which hires out five-a-side football pitches, unveils its interim numbers.
essay on my best teacher in urdu LONDON, July 16 (Reuters) - European markets traded innarrow ranges early on Tuesday as investors shied away frommajor moves ahead of inflation and German confidence data andawaited further clues on U.S. monetary stimulus.
Wilfred 26.11.2015 17:12 Have you got any qualifications? best essay writer service Among those certain to vote, support for independence was, therefore, 40% compared to 60% backing the Union. Yet the lead again narrowed, this time to 10 points, when people were asked to assume a No vote would not guarantee extra devolved powers for Holyrood.
writing an essay in mla format * China Oil And Gas Group Limited said the LongdePeople's Government has agreed to grant the company exclusiverights to operate its gas business within the administrativeregions of Longde County for 30 years. The company will also setup a joint venture with Shandong Aerospace Shipping IndustryGroup Co Ltd for the construction of a marine and automotivenatural gas utilisation project in Weishan County.
top sites to buy an essay While that may not sound like much, over the course of amonth that can add up to about six extra cups (1.42 liters) ofwholesome food, something officials and some nutrition expertssaid was a meaningful start, especially for a populationstruggling to eat healthily.
dissertation buy Reflecting the market's nervousness, one-month euro/dollarimplied volatility, a gauge of expected price swingsand derived from option prices, rose sharply to around 7.40percent, its highest since early September, up from 6.50 percentlast week.
Clement 26.11.2015 17:12 I'm interested in professional lab report âIt was fourth and miniscule,â Coughlin said. âIf it hadnât been on the 30-yard line, I would have gone for it on fourth down. But if I had gone for it on fourth down and didnât make it, at that point in the game, that would have been a foolish error.â
help on essay introduction This is a type of cookie which is collected by Adobe Flash media player (it is also called a Local Shared Object) - a piece of software you may already have on your electronic device to help you watch online videos and listen to podcasts.
essay writing on my home A third of homeowners who applied for a mortgage modification through the nation's eight largest loan servicers were approved last year, according to the Treasury Department, but Webster Bank said it modifies well between 60 and 70 percent of applications. The Carapasos were one of the many the bank was able to help.
native american research paper "There is a possibility of (Kashiwazaki Kariwa) restartwithin the next business year. It is more acceptable (forfinancial institutions) that we put off some maintenance intothe next business year," the Asahi quoted Hirose as saying in aninterview.
Merlin 26.11.2015 17:12 How do you do? writing editing services The solar panel maker said on Thursday it would offer 3.8million American depositary shares (ADS) priced at $16.25 eachto expand its manufacturing capacity, develop solar projects andfund working capital.
bristol university essay writing help A 2009 study of Dutch vacationers showed that the length of a trip doesn't affect happiness. Instead, the key factor in a lasting good feeling was stress. Those who had a relaxed vacation were much happier following the trip than those who reported stressful or neutral trips.
reliable essay writing companies This blog is all about "ground truth." The observations, analysis, notes and musings posted here are based on facts gathered in the field from Africa, Asia, Europe, the Middle East and the Americas. We highlight the work of GlobalPost’s team of correspondents and other journalists, bloggers, photographers and videographers around the globe who are out there getting at the “ground truth.”
essay writing competition He remade the team's Fenway Park, now 101 years old, into a modern venue with sold-out attendance that stretched for years. He has bested the hated New York Yankees and shown marketing genius by using Fenway to host signature events that have nothing to do with baseball, such as having a Bruce Springsteen concert there or attracting some of European soccer's best teams for exhibition matches.
Miguel 26.11.2015 17:12 The National Gallery to do my homework in french IBM Chief Executive Virginia Rometty said in a statement the company "continued to expand operating margins and increasedearnings per share, but fell short on revenue" and vowed to workto improve those parts of the hardware division and in emergingmarkets that were lagging.
university essays for sale "Hell was on Earth," Ernst, 86, said as he recalled his imprisonment in Auschwitz, the Nazi concentration camp in Poland in which 1 million Jews were murdered, along with tens of thousands of Polish dissidents, Romas and others.
tutoring online Steve Lowe, the director of Just Retirement, a company which specialises in annuities for pensioners, said: “Financial pressures such as repaying outstanding mortgage and other debt, generating sufficient retirement income and planning for long-term care can all contribute to anxiety.
essay about teachers If you see a marine animal on the beach, alive or dead, do not touch it. Scientists suspect whatever is killing them could be passed along to humans or pets. Call the Virginia Aquarium Stranding Team at 385-7575.
Major 26.11.2015 17:12 I'm sorry, I didn't catch your name easy writingoline "I felt like I didn't really play my best today, but I kept the ball out of some really bad spots out there on the golf course," Rose said. "I felt like I putted really well today."
writing essays for college applications "I hope they and their children will see what an awesome institution it is," he said. "Most people feel excluded from the democratic processes in our country. There's a lot of cynicism, lethargy, apathy."
native american paper An anticipated revolt by moderate House Republicans fizzled earlier on Monday after House Speaker John Boehner made personal appeals to many of them to back him on a key procedural vote, said Republican Representative Peter King of New York.
do your essays for free When the media is in a frenzy, it's never easy to find a fresh angle. At no time has this been more apparent than the lead up to the most-anticipated birth of the year — Prince William and Kate Middleton's royal newbie (sorry Kimye fans).
Murray 26.11.2015 17:12 Lost credit card pay to do homework for me A new Parliament term is days away, and David Cameron may well have spent some of his summer holiday thinking about who to promote. The intake of 2010 saw some unusually ambitious and experienced backbenchers, many of whom are jostling to make their mark in Government.
resume writing services prices On Tuesday, the Giants reached an agreement with Jacobs on a one-year deal, ending their search for a competent backup running back. It was a search that had grown desperate in the wake of the nightmare performance by the Giantsâ running backs in Dallas on Sunday night.
write english paper for me cheap Voters must also make efforts to parse through Ms. Quinn rhetoric to accomplish their number one mission during this campaign: Learn as much about the candidate's records to cast an informed vote on November 5.
speech writing help " 'You have to get out of the plane because there's smoke' - What if you did not hear that?" said Captain Chuck Cook, a committee member and pilot who is manager of fleet programs and technology at JetBlue Airways.
Porter 26.11.2015 17:24 What do you study? short essay on my pet animal dog Because it's hard to know if someone's lying. Lie detector tests generally aren't admissible in court, because they don't reliably know either. Juries tend to believe eye witnesses who believe themselves, although they're notoriously likely to be mistaken. Professional investigators tend to be only averagely good at spotting lies, but - disastrously - tend to believe they're much better than average. Examining video recordings of faces for micro-expressions can be informative to trained observers. But professionally and privately, observer bias can lead us to seek only evidence that reinforces our preconceptions. And how do we get the truth from those who are delusional, or who feel comfortable lying, or who've trained themselves to lie effectively? They could be deeply dangerous individuals but impervious to interrogation.
do my homework reddit The Taliban targeted Malala in the Oct. 2012 shooting because of her outspoken objection to the group's interpretation of Islam that keeps women at home and bars girls from school. Militants still threaten to kill her if she returns home.
essay writing services online However, the deal has also opened the door for BT to sell mobile services to consumers, the first time the company will have done so since it disposed of O2 11 years ago. Once the deal is completed, BT is expected to start planning to offer its customers a mobile service as part of a package of other products.
free high school analytical essays Eric Jensen, 37, and his brother Ryan, 33, former owners ofJensen Farms in Granada, Colorado, were each charged with sixcounts of "introducing adulterated food into interstatecommerce," U.S. Attorney John Walsh said in a statement.
Porter 26.11.2015 17:25 What do you study? short essay on my pet animal dog Because it's hard to know if someone's lying. Lie detector tests generally aren't admissible in court, because they don't reliably know either. Juries tend to believe eye witnesses who believe themselves, although they're notoriously likely to be mistaken. Professional investigators tend to be only averagely good at spotting lies, but - disastrously - tend to believe they're much better than average. Examining video recordings of faces for micro-expressions can be informative to trained observers. But professionally and privately, observer bias can lead us to seek only evidence that reinforces our preconceptions. And how do we get the truth from those who are delusional, or who feel comfortable lying, or who've trained themselves to lie effectively? They could be deeply dangerous individuals but impervious to interrogation.
do my homework reddit The Taliban targeted Malala in the Oct. 2012 shooting because of her outspoken objection to the group's interpretation of Islam that keeps women at home and bars girls from school. Militants still threaten to kill her if she returns home.
essay writing services online However, the deal has also opened the door for BT to sell mobile services to consumers, the first time the company will have done so since it disposed of O2 11 years ago. Once the deal is completed, BT is expected to start planning to offer its customers a mobile service as part of a package of other products.
free high school analytical essays Eric Jensen, 37, and his brother Ryan, 33, former owners ofJensen Farms in Granada, Colorado, were each charged with sixcounts of "introducing adulterated food into interstatecommerce," U.S. Attorney John Walsh said in a statement.
Daron 26.11.2015 17:25 I sing in a choir marketing research paper More than two weeks later, emergency crew are still diggingthrough the charred rubble to find bodies, police areinvestigating to see if there was criminal negligence, andCanadian regulators are probing the railroad's safety practices.
case study assignments That request came with an "or else" attached. The current offer, which includes retroactive pay back to July 1, is only good until Oct. 27, Crunican said. After that, the retroactive pay is off the table.
homework help on science "Isn't it interesting how times change; that just three years ago, Republicans were rushing to have town halls and now they're running as fast as they can from town halls," Bozell, the chairman of For America, told ABC News.
pay someone to do my essay Netanyahu brandished a cartoon time-bomb in his U.N. speechlast year to illustrate his view that time was running out tocurb Iran's nuclear arms ambitions. Israeli sources predict hewill opt for a less flashy approach due to the delicate natureof the outreach with Iran but will still stress skepticism.
Alden 26.11.2015 17:25 I'm training to be an engineer essay on my dream family The Winter Olympics in Sochi should not be affected by the heightened political tensions between the United States and Russia over Edward Snowden, gay rights and other issues, a vice president of the IOC said Wednesday.
academic and professional writing Well, it seems it comes down to lies. That’s why. The temptation to smooth out the 'rough bits' in our personal profile with some innocuous white lies is irresistible. (And I'd know). In my own online dating experience I would always have long pleasant chats with a series of charming men only to balk at the idea of meeting them in person. It’s probably because my grasp of French experimental psych-pop is not nearly as exhaustive as it would seem when Google is but a tab away, nor is my skin as flawless as the flattering filter on my camera might suggest.
essay on my neighbour for grade 1 Seeing as how the MacBook Air has been one of Apple's most successful products in recent years, it's perhaps no surprise that Cook & Co.'s marketing folks decided to borrow some of that branding mojo for their latest iteration of the iPad.
graphic organizers for essay writing This is a type of cookie which is collected by Adobe Flash media player (it is also called a Local Shared Object) - a piece of software you may already have on your electronic device to help you watch online videos and listen to podcasts.
Felix 26.11.2015 17:25 I work for a publishers best resume writing services I wasn't trying to gain a certain amount of weight – I just let go of any control or dietary restrictions. My style of eating has always been eating for health. And I changed that to eating anything and everything and all amounts of food that I desired or wanted or thought, "Oh, that would be great." I ate a lot more every day – and I ate a lot of Mexican food. Forty pounds just came as a result of that.
do my university assignment for me She said that Orr used a pencil to the filing date on legaldocuments, to show a date of July 18, in order to beat a statecourt filing that had the potential to prevent the city fromfiling with the federal bankruptcy court.
research paper on drug abuse McChrystal called on philosophies more commonly associated with the manufacturing sector to get his desired results. Oddly reminiscent of the "Total Quality Control" management techniques that Japanese firms leveraged to rapidly transform the nation into an economic power post-WWII — techniques since adopted around the world — McChrystal "gave" Iraq to Delta Force. He did so seeking to empower the officers and operators of Delta, promising them that no other unit would replace them as the primary Special Mission Unit in charge of the counterterror task force in Iraq until the war was won.
how can i find somebody to do my litearature assingment Such caution kept a lid on the broader market, limitinggains on the FTSurofirst 300 to 0.3 percent, at 1259.34points, with the pan-European index lacking the momentum tore-test last week's 5-year peaks at 1,274.59.
Clayton 26.11.2015 17:25 The United States project management assignment help The Egyptian military removed Morsi from power last month; the Obama administration has declined to call that incident "a coup," a declaration that would require the U.S. government to end aid to Egypt.
help with writing research papers As part of an investor protection measure in the JOBS Act,companies using crowdfunding will still be required to raise themoney through regulated broker-dealers such as CircleUp orthrough crowdfunding portals - a new regulatory category at theSEC.
essay writing grade 4 ETFs have been exceptionally successful since theirinception in 2003, responding to the needs of sophisticatedinvestors looking for tools to take full advantage of soaringgold prices. They absorbed 2,691 tonnes of gold over thefollowing 10 years, as gold prices benefited from ultra-loosemonetary policies around the world.
reference pages for research papers Blake Shelton got into a Twitter war with the Westboro Baptist Church, which is threatening to picket his concert in Kansas City on Oct. 3 over the singer's marriage to fellow country star Miranda Lambert.
Оставить комментарий
в этом блоге
30 октября, 01:43
53 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
218 12
Вместо «копеек» хотят ввести «шаги». Нацбанк предложил новую денежную реформу в Украине
30 июля, 00:00
155 4
«Законопроект о легализации ЧВК»: правда или фантазия?
23 июля, 23:31
156 0
Большая ближневосточная война неизбежна
01 июня, 19:11
244 10
Западная пресса сообщила о новом витке напряженности между Украиной и США
30 апреля, 00:21
152 0
Великий кормчий собирается вбить клин между Европой и США
04 апреля, 02:12
161 0
В Китае убеждены, что в "украинском кризисе" не должно быть победителей и проигравших
25 марта, 23:15
161 0