Крепатура мышц после тренировки. Что делать?
21 апреля 2015, 11:52
Просмотров: 130646
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
Mohammed 27.11.2015 09:51 Do you know each other? dissertation writing guide You could, of course, construct a good argument that the Fed should be tapering anyway. That it is not its job to insure the U.S. economy against malpractice by its duly elected representatives. And that, moreover, the longer we continue with QE the more the negative side-effects pile up. Specifically, QE fosters poor allocation of capital and the formation of bubbles, and does it while disproportionately benefiting the wealthy and financial intermediaries.
magic essay writer The legislation passed early Saturday allows abortions only in surgical centers, dictates when abortion pills are taken and bans abortions after 20 weeks unless the woman's life is in imminent danger. It also requires abortion providers to have admitting privileges at a hospital.
home work "Criminals who are successful in their usual endeavors are often undone by a foray into art theft," said Robert Korzinek, a fine art underwriter at insurer Hiscox. "They steal these works of art ... and then they have the problem that they can't dispose of them."
schizophrenia research paper On the other side of the ledger, Microsoft was abig disappointment, and its stock fell 12 percent on Friday.Both Microsoft and Google fell short of Wall Streetexpectations, causing their shares to slump.
Winston 27.11.2015 09:51 Could I have an application form? computer science dissertations Public labor unions, the city's two pension funds, retirees,vendors, and individuals filed a slew of objections with theU.S. Bankruptcy Court in Detroit. Bondholders, including mutualfunds, as well as bond insurers, which guarantee payments onmuch of the city's debt, were absent from the list.
college homework help online Researchers studied 9,039 U.S. girls who were involved in the Growing Up Today Study that kicked off in 1996. They followed up with the girls when they were 18 to 30 years-old old to see if they had been diagnosed with benign breast disease that had been confirmed through a biopsy.
pay people to write essays The Ninth Circuit did not state an opinion as to whetherCalifornia's regulations are preempted by federal law, and sentthe case back to the Fresno federal court for more litigation ona variety of legal issues.
an essay on my favourite movie In the interview released on Thursday, he added: "Religion has the right to express its opinion in the service of the people, but God in creation has set us free. It is not possible to interfere spiritually in the life of a person."
Nolan 27.11.2015 09:51 Photography term paper for sale SOCHI, Russia, Sept 16 (Reuters) - The owners of Russianpotash producer Uralkali have yet to make an offer tosell their shares, Igor Sechin, the chairman of state holdingcompany Rosneftegaz, said on Monday, leaving the door open to apotential nationalisation.
research papers topics on it "We think this is a positive deal for (Conoco) and marks thefirst of potentially more deals in their oil sands rebalancingefforts as they reduce their oil sands footprint through theremainder of this year and into next," he said.
can you write my research paper "If you are unable to explain (or deny) these reports or return the items, then I humbly suggest that you should step down as Governor," Petersen wrote. "If those gifts are retail consumer items which you have retained for personal use, then you should return them immediately to the donor – or sell them and donate the money to the Literary Fund. That is the only method by which the public can regain trust in your Office. Without that trust, there is no purpose in continuing to serve."
romeo and juliet paper Getting a dog, exploring the ancient ruins in Rome, taking a speed boat down the Thames, having my book published, learning to play poker and seeing penguins in the South Pole are just some of the 50 things I want to do.
Ezequiel 27.11.2015 09:51 I was made redundant two months ago research paper on human trafficking "Let it all hang out," he said. "There's nothing else left to be done at this point but to let it all hang out. You're 0-6. You can't be scared to make a mistake. You play smart . . . but at the same time, you go out there and try to let it loose, try to make a play.
college essay under word limit The record date determines which Dell shareholders are entitled to vote on the deal. A second person familiar with the matter said the special committee would be willing to push the record date to August 10 for the vote to be held on September 10.
advantage of online classes ** Bankers are putting together up to 600 million euros($801.15 million) of debt financing to back a sale of Frenchconstruction company Materis' industrial mortars unit Parax,according to banking sources.
scientific research paper topics Still, with the support of many medical ethicists, human rights groups and medical rights groups like Physicians for Human Rights, Caplan added, the condemnation of force-feeding procedures “so far hasn’t really held up.”
Grace 27.11.2015 09:51 Who's calling? term papers online Italy's highest appeals court will on Tuesday hearBerlusconi's final appeal against a four-year prison sentenceand a ban from public office for tax fraud in connection withthe purchase of broadcasting rights by his television networkMediaset.
college-paper writing services The Spanish Socialist government of 2004-2011 took a softer stance on Gibraltar, for example allowing flights to land at Gibraltar's airport for the first time. Gibraltar is so small that the airport's runway is crossed by a major road, on which traffic stops several times a day to let planes land.
essay for scholarship mara While the deal also included at least a two-year ban from raising new capital, a potential death knell to a hedge fund manager, that punishment came with a number of caveats. And in a a moral victory for Mr. Falcone, the deal also omitted a common provision that prohibits defendants from committing future violations with fraudulent intent.
www bestessays com “I am sorry, do you have another? I can not accept this one,” he said. When pressed for the reason he lowered his head. “Please, can you just give me another. I don’t want trouble.”
Monroe 27.11.2015 09:51 Your account's overdrawn where to buy apa research papers SYDELL: Well, there are reputation firms like Zamdel Inc. And the AG also charged a few business with trying to get their own employees or paying people to review them, and that included a company like US Coachways, which is a national charter bus company on Staten Island and Body Laser Spa and a Medical Message Clinic.
do my research paper If itâs been a bad week for Qatar and Al Jazeera, itâs beena very bad week for the networkâs star broadcaster, thetelevangelist Yusuf al-Qaradawi, a Sunni cleric who is aspiritual leader of the Muslim Brotherhood. Qaradawi has been AlJazeeraâs most important star for many years. His show, âShariahand Life,â is seen by millions across the Middle East.
non plagiarized research papers NEW YORK, July 10 (Reuters) - The U.S. dollar on Wednesdayfell from the previous session's three-year high against abasket of currencies and posted pronounced losses against theyen, as the market awaited minutes from the Federal Reserve'sJune meeting as well as a speech by Fed Chairman Ben Bernanke.
buy cheap dissertations Russian Dmitriy Smilianets, 29, is accused of selling the stolen data and distributing the profits. Prosecutors said he charged $10 for U.S. cards, $15 for ones from Canada and $50 for European cards, which are more expensive because they have computer chips that make them more secure.
Ariel 27.11.2015 09:52 One moment, please essay writing by students The company says there are five games already live with the store today, including Retro Dreamerâs Ice Cream Drop, Sniderwareâs Ericâs Sudoku, Dobsoftâs Run & Gun, Trivial Technologyâs Word Buster, and Naquaticâs Basketball Showdown. The store is in closed beta for iOS, Android and Unity. and can apply for the beta
buy essay online MPs will be given a vote on the new EU deal next week – which is expected to be opposed by dozens of Conservatives who have demanded that Britain opt-out of all pan-European crime and justice measures.
write me a book review for college The panel has been set up by the three Worcestershire clinical commissioning groups (CCGs), including Wyre Forest, which have taken on the âfuture of acute hospital services in Worcestershire programmeâ, formally known as the JSR.
need help with homework "Our American partners are beginning to blackmail us," he said. The US, Britain and France should, he argued, be focused instead on the "unique opportunity" to solve the problem of Syria's chemical weapons.
Horace 27.11.2015 09:52 On another call assignment expert reviews One option is not necessarily better than the other. Choosing when to apply depends on your personal preference, the strength of your application and timing. Take these considerations into account when planning out your premed timeline, especially if you are an underclassman.
persuasive essay ideas Mark Kantrowitz, a college guru at the Edvisors.com website,leans toward a one-third approach - as in, one-third of yourchild's tuition should come out of your savings, one-third from current income and one-third from loans.
9/11 descriptive writing essay He welcomes the fact that the Department of Justice, the Northern Ireland Courts and Tribunal Service, the police and probation board have established a Fine Collection Programme Board to tackle the issues highlighted in the CJI reports and aims to modernise the systems for collecting fines and penalties by 2015.
write papers for you The promise of abundant liquidity came as data showed U.S.manufacturing picked up sharply in July, with one measurepointing to the highest growth in two years. The U.S. dataechoed reports showing euro zone industrial activity picking upfor the first time in two years, greater stability in China'sfactory sector and a surge in British production.
Tyron 27.11.2015 09:52 Wonderfull great site write my papers org review "If it was a 15 to 30 percent bounty provision forwhistleblowers bringing claims under FIRREA, you'd see more,"said Shayne Stevenson, a lawyer at Hagens Berman Sobol Shapiro,who has brought other False Claims Act cases against Bank ofAmerica.
job order costing essay Now U.S. researchers are about to put an experimental hair-preserving treatment to a rigorous test: To see if strapping on a cap so cold it numbs the scalp during chemo, like Lipton did, really works well enough to be used widely in this country, as it is in Europe and Canada.
research paper about video game Benjamin Cohen, founder of the Out4Marriage campaign, said: “Giving gay couples the right to marry will make our nation a more tolerant, open and welcoming place to live in and significantly increase the life prospects of so many people.
comparison and contrast essay It's not easy to marry child-like simplicity and grown-up complication in today's gaming era, but The Wonderful 101 skillfully pulls this off at every turn. Naturally, the tale is all about aliens and world domination, and, soon enough, you're placed in charge of a gaggle of superheroes, each masked in typical fashion, all seemingly straight out of a more colorful version of that classic actioner, Viewtiful Joe.
Amber 27.11.2015 09:52 How do you know each other? best college application essay service "What does permanent salt build-up mean?" Suzuki asked. "Have you heard of Carthage? The Romans salted the land and destroyed the agriculture. If salt levels are high enough you can basically ruin it forever."
buy a pre written essay The Daily News has some of the most memorable photos in sports history. From legendary boxers and iconic tennis players to golfing greats and fabled Olympians, the Daily News has the photos you want of the once-in-a-lifetime sports moments. Find yours today and relive history.
essay on my book my best friend Commenting on the announcement, Ryanair’s Maria Macken said: ‘Ryanair is delighted to extend its double daily Knock – London Stansted service on Fridays and Sundays through the winter season as part of a 10 year growth deal which was announced at London Stagnated recently’.
premium essay writing service Potential plaintiffs, such as Ye's family, must jump through hoops to successfully sue a government entity like the San Francisco Fire Department. To recover damages, they must show that the department didn't follow specific protocols.
Ethan 27.11.2015 09:52 Get a job magic essay writer All the big telecoms companies have been looking at consolidation because of the prolonged economic downturn and regulation pushing down on prices. Consumers are also increasingly turning to a single provider for all their mobile, home phone, broadband and pay-TV services, dubbed a triple play or quad play.
marketing concept papers "We were so poor in Mexico, my father decided to head north, to find the American dream," said Garcia, now 36, who still breaks into tears recounting Salvador's quest for something better than letting his family go hungry. "He didn't have any money. He didn't speak the language. He didn't know anyone," Garcia says.
ielts essay writing 8 bands Responding to the publication of the NHS Mandate refresh today, the charities Rethink Mental Illness, Mind, the Mental Health Foundation and the Royal College of Psychiatrists have come together to urge Government to do more to put mental and physical health on an equal footing.
essay assignment "We look at history as a good teacher, not something to emulate, obviously, but in this case something to learn from and avoid," Bartlett said in an interview. "My opinion, I guess, is that I have not heard a strong groundswell of support for changing the name and to what? What are we going to call it next?"
Mackenzie 27.11.2015 09:53 Will I get paid for overtime? 5 five major goals of corrections The 34-year-old actress revealed that after her award-winning turn as Temple Grandin in 2010's biopic, she was out of work for two years before she landed the role of Carrie Mathison on Showtime's "Homeland."
cv writing service north london Putin is the Navalny cultâs accidental instigator. By late 2012, it became clear that mass protests were finished. The chatter in âfree Moscowâ â that crammed demimonde of gloomy dissident bars where activists think up new Facebook campaigns — was depressed and resentful. Why did Navalny not run for president? Why did he let this go to waste?
i need help with my essay writing North Andover High School's Erin Cox says she got a call two weeks ago from a friend at a party who said she was too drunk to drive. She said she went to pick up the friend, because she didn't want the friend driving drunk or getting into a vehicle with an intoxicated driver.
suggested custom writing services He showed he could poke fun at himself by then showing up for a Jets quarterbacks meeting without his shirt. Tebow may not be a very good quarterback he threw two interceptions, completed a nice sideline pass and had a long run in his first training camp practice with the Patriots on Friday but heâs smart enough not to put himself in position to be ridiculed again or reprimanded by Bill Belichick with another shirtless dash.
Kelly 27.11.2015 09:53 We'd like to invite you for an interview instant essay writer Supporting the Nasdaq, shares of Apple Inc rose 2.3percent to $487.64 on news that billionaire activist investorCarl Icahn had dinner with Apple chief executive Tim Cook onMonday and "pushed hard" for a share buyback.
123 help me essays "That's why Tracy [Martin] and I have launched The Trayvon Martin Foundation to try and take something very painful and negative and turn it into something positive as a legacy to our son," Fulton added.
written dissertation Divers have been assessing the wreckage of the Philippine ferry that sank off the coast of the island of Cebu on Friday, leaving at least 50 dead and 70 missing. The ferry, carrying 870 passengers, collided with a cargo ship late on Friday, ripping a hole in the ferry’s hull.
iago essay An aerial view shows the Fukushima Daiichi nuclear power plant and its storage tanks for contaminated water (bottom) August 20. Leakage from a temporary storage tank has raised new concerns about the ongoing problems at the plant.
Dalton 27.11.2015 09:53 Will I have to work on Saturdays? school homework writing "Hafez killed many Taliban and he was yelling at them over the radio," West said in an interview with Fox News. "So the Taliban know who he is and for four years he has been left out in the battlefield -- gradually they are going to get him."
written papers The PRA said Barclays had a ratio of 2.5 percent under itscriteria and needed to get to 3 percent by the end of this year.Barclays said it would hit the target by the end of 2015 andwarned a more immediate deadline could force it to cut lending.The PRA said that was not an option.
paying someone to write a research paper "It's no surprise that people are always looking for new options and are drawn to them. This is evidenced by the hordes of people that descend upon any place new, as when a new mall opens," says Lau Chuen Wei, executive director at the Singapore Retailers Association.
environmental policies in the last 5 years 2008 - 2012 "Being such a big momentum trader-oriented name, I thinkpeople were very quick to capitalize on the pullback from themorning's highs," said Michael James, managing director ofequity trading at Wedbush Securities in Los Angeles.
Larry 27.11.2015 09:53 What company are you calling from? my homework online "The global impact of a warming Arctic is an economic time-bomb," Whiteman, who is Professor of sustainability, management and climate change at Rotterdam School of Management, Erasmus University (RSM), said.
quest homework services The long-term attributes drawing investors to the high-growth potential of emerging markets, such as young populations rapidly becoming richer, still apply, said Mr Dennehy. Only now you can buy that potential for "20pc or 30pc less".
essay writing 2nd grade He said German Chancellor Angela Merkel remained "careful" and that while the British Prime Minister David Cameron supports the strike, he does not represent the "will of the people" as parliament rejected intervention.
personal statement for college application According to media reports, Rosneft may receive significant prepayments from CNPC for future oil supplies, in addition to USD11.5bn in prepayments it agreed with oil traders Vitol, Glencore and Trafigura under long-term supplycontracts to deliver up to 310mboe/d. We believe that Rosneft will use the funds, if and when obtained, to repay its USD38bn in debt maturing in 2013-2015, most of which is acquisition-related.
Оставить комментарий
в этом блоге
30 октября, 01:43
58 0
Украина и РФ при посредничестве Катара ведут предварительные переговоры по прекращению ударов по объектам...
24 октября, 22:28
95 4
Отец языкового омбудсмена Тараса Кременя работал одновременно учителем украинского и русского языков
02 сентября, 23:22
222 12
Вместо «копеек» хотят ввести «шаги». Нацбанк предложил новую денежную реформу в Украине
30 июля, 00:00
156 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
155 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
162 0