Крепатура мышц после тренировки. Что делать?
21 апреля 2015, 11:52
Просмотров: 130689
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
Wayne 27.11.2015 14:26 Where do you live? kamani online Girardi had said before the game that he hoped to have Rodriguez back at third base as early as Saturday, but after watching the slugger hobble around the bases, the manager admitted âmy mind has changed a little bitâ on that likelihood. âIâm not sure what Iâll have (Saturday). Iâll have to check with him,â Girardi added.
personal statement essay for pharmacy The party’s international secretary, John Foster, has demanded “respect for the sovereignty and independence of Syria” and “an end to the arming and financing of terrorist groups”, which is what the regime calls its opponents. The Communist Party of Britain is formally affiliated to Stop the War.
buy literary analysis papers Not only could robots like Linda patrol corridors for 24 hours a day, providing much more continuous surveillance than any human, but they could save nurses valuable time by performing additional tasks such as carrying messages or escorting patients to appointments.
what do i do if i didn't do my homework "Both sides say they plan on having their demonstrations," Bay said. "They have both indicated to me that they will be peaceful demonstrations. They may be a little loud, but peaceful."
Brooklyn 27.11.2015 14:26 How many weeks' holiday a year are there? frankenstein essays The cabinet decision on Sunday said the inmates would not be freed for at least 48 hours to provide time for victims' families picketing government offices, to appeal to Israel's high court. The court rarely intervenes in such cases.
essay writing about my pet dog Fabien Cousteau, having grown up on the decks of his grandfather's ships, has been exploring the ocean since childhood. He produces ocean exploration documentaries, founded a nonprofit called Plant A Fish to restore water ecosystems and earned a degree in environmental economics from Boston University.
buy research paper plagiarism "We are much happier this way," the pair told E! News. "But we will always have much love and respect for each other. Even though we are separated, we will always remain best friends and, as always, our family will remain our number one priority."
persuasive essay against abortion Pretty quiet on the stock exchange announcements this morning. Thomas Cook, which brought us exciting news of its new logo last week, has just sold its businesses in Egypt and Lebanon to Yusuf Bin Ahmed Kanoo of Bahrain for £6.5m.
Blaine 27.11.2015 14:26 I'd like to open a personal account professionally written college admissions essays On Thursday, U.S. data underlined the markets' optimismabout the recovery in the world's largest economy. The Institute for Supply Management index of U.S. national factoryactivity for July rose to its highest level since June 2011,easing concerns a slowdown in emerging economies may take a tollon U.S. growth.
thesis paper help CRITICISMS and the wide outcry accompanying the National Assemblyâs amendment to the provisions on national minimum wage to the effect that discussions on the matter was moved from the exclusive to the concurrent list may have forced down the hand of the lawmakers to rescind the amendment.
purchase an essay So did London 2012 inspire a generation? Yes, it did, and will continue to do so. Should we all now pat ourselves on the back and enjoy the fruits of our labour? Absolutely not. As we reach the first anniversary, we are only mid-race.
romeo and juliet paper Dr Ashina reviewed 19 studies to see whether people who experienced migraine had an increased risk of brain lesions, silent abnormalities or brain volume changes on MRI brain scans compared with those without the condition.
Alfonso 27.11.2015 14:39 A First Class stamp essay reading âI think youâll learn a lot,â Ryan said. âObviously, in college they get hit too. . . . Youâre going to get hit in this league, no question about it. So, weâll see how (Smith) react(s).â
research paper thesis statements Davis had long indicated he would not be leaving mining,after building Xstrata from a $500 million collection of zincand ferrochrome assets into the world's fourth-largestdiversified miner, before it was taken over by major shareholderGlencore in a deal earlier completed this year.
assignment help in india Mario Greco, formerly at Switzerland's Zurich Insurance, took over a year ago from long-standing CEO GiovanniPerissinotto, who was ousted after Mediobanca andother key shareholders expressed disappointment with his tenure.
gun control argumentative essay The members of the working group tasked with this will be named by the end of next month and will be expected to deliver an answer in the autumn. The hope will be that they can avoid some of the issues which have hampered the ABI, NAPF and IMA’s last effort to join forces.
Mackenzie 27.11.2015 14:39 Do you like it here? finance english writing essay help 'The Hills' star Audrina Patridge has a tattoo on the back of her neck (above) depicting a serpent wrapping itself around a heart, which also translates into a piece of fruit by additions made by the tattoo's artist. The reality TV vixen also has a tattoo with Chinese characters on her forearm.
help on research paper The Rangers announced officially on Wednesday that former Blueshirt Daniel Lacroix will join fellow ex-Ranger Ulf Samuelsson and Benoit Allaire on Alain Vigneault's staff of assistants in New York, along with associate coach Scott Arniel.
free essay editing service Savard, 22, was a third-round pick (No. 94 overall) in 2009. In four games for Columbus last season, Savard had no points and a minus-3 rating. With the minor-league club in Springfield, he had 5-26-31 and a plus-12 rating in 60 games.
do my homwork âWithout it, we would have run out of food in the coming weeks. But now we have more than 100 crates of food in the store, plus a 30 per cent top-up from Tesco themselves, so no one need go hungry this summer in our communities.â
Lightsoul 27.11.2015 14:39 Just over two years buy critical thinking essays In order to increase the number of people online, the companies involved will partner to develop âlower-cost, higher-quality smartphones and partnerships to more broadly deploy internet access in underserved communities,â Internet.org said in a press release.
how write good essay "Current and impending regulations are having minimal impact on the deal flow, aside from possibly pushing forward some transactions before some rules take effect," said Brett Barragate, partner at Jones Day and a conference panelist. "Risk retention rules for CLOs, for example, once formalized are not effective for another two years."
essay on my visit to garden "Trust me, I've been at this game for a number of years andunderstand the role that an activated consumer can play," theformer AstraZeneca Plc executive told analysts on apost-earnings conference call.
papers essays
âI have always taken tremendous pride in my image and my reputation in being a role model and handling myself the right way and doing things the right way. And all of that has been called into question by this situation. When you know youâre innocent of something, itâs extremely difficult to have to prove it when youâre in a process where youâre 100% guilty until proven innocent.â
Frank 27.11.2015 14:39 I live in London buy a thesis The same month, Barbie opened another lifesize Dreamhouse experience in the most unlikely of cities, Berlin. The temporary house, which was situated near Alexanderplatz, was open for visitors to tour its soulless expanses, filled with giant pink plastic poodles and fake palm trees, its foodless kitchen and Barbie’s endless wardrobes. It is now touring Germany and Europe.
write an argument essay It has been confirmed the medic transmitted the virus to two patients while working at a hospital in Wales from 1984 until the worker ceased clinical practice in 2002. The worker also worked at other hospitals across the country.
write my essay tumblr The desk "nudges" you by slowly rising and then falling a nearly imperceptible amount — probably an inch or so. Stir calls this "WhisperBreath," because the slow rise and fall is meant to mimic taking a deep breath — it's a lot like the breathing sleep light that Apple used to include on its computers. I sat down at the desk to feel a WhisperBreath bump for myself, and it's not jarring whatsoever. If you're on the phone or eating lunch, you can easily ignore the desk's suggestion, but it gets your attention enough to encourage you to change your position if the time is right for you.
admission help There's nothing sluggish about Ryan Reynolds! The actor keeps his eyes on the ball as he plays a round of skeeball on air while promoting his new animated movie "Turbo" on the "Today" show in New York City on July 9, 2013.
Terrence 27.11.2015 14:39 I study here writing essay prices $ 10 My father was a screenwriter but it's not some pixie dust creative family thing. I learned from watching how hard he worked and learned about the tempo of a writer's life - you have to live by your wits.
the best introduction to an essay The Internet and social media in Kenya, which played a central role in this year's elections by allowing Kenyans to question candidates, took on a new function Tuesdayâspreading messages of peace to avert new bloodshed.
i need help writing my research papter In one incident, 72 traders from the Igbo ethnic group weredeported to their ancestral lands after their houses werebulldozed. That appeared to give slum clearance an ugly ethnicdimension, and Fashola made a reluctant public apology.
best essay writing service review Profit after tax for the three months ended June 30declined to 78 million euros ($103 million) from 99 millioneuros a year earlier, the Dublin-based carrier said today. Salesincreased 5 percent to 1.34 billion euros. Profit was also hurtby a French air-traffic controller strike, it said.
Bernard 27.11.2015 14:39 Could I have a statement, please? what can i write about for my essay "Those who think the election is already in the bag and Merkel will still be chancellor no matter what might be in for a rude awakening after the polls close," Merkel said, speaking in Lower Saxony state where her Christian Democrats lost power to the SPD and Greens in a stunning upset in January.
writning services River was commissioned by Charlotte Moore, controller of BBC One, who said: "Abi's one of Britain's most distinctive and original storytellers and her ability to push the boundaries of the genre in surprising ways makes River her perfect debut on BBC One."
best essay titles In a hastily called news conference, Abedin stood nervously in front of a microphone and read a note of support for her husband, who stood at her side: "Our marriage, like many others, has had its ups and its downs. It took a lot of work and a whole lot of therapy to get to a place where I could forgive him," Abedin said.
pay for essays Some conservatives would have you believe that women obtained equal rights long ago. All that remains, they suggest, is some kind of radical feminist movement that, at this point, seeks to erase important distinctions and undermine the family.
Dro4er 27.11.2015 14:39 An estate agents pharmacy school admission professional essays Three years later, another battle rages. The warriors are tarred with unforgiving labels. The Republican's conservative Tea Party wing is the "weird caucus" to Senate Democratic leader Harry Reid. Democrats, in turn, are the "political ruling class," to Senator Mike Lee. In time, Reid's "Tea Party anarchists" came up against Lee's "crony capitalists" who - according to Representative Mo Brooks of Alabama - happen to favor "socialized medicine."
essay term paper No matter how careful you are, things occasionally go wrong. We've all been there, whether it's a mistake on a payment, a charge levied incorrectly or a change to the terms and conditions you had not spotted.
write a five paragraph essay Bogdan said the contractors had agreed to fund and set up a"cost war room" to aggressively work on improving the longer-term cost of operating the new planes, mirroring an approachtaken by the Navy on lowering the cost of its Virginia-classsubmarines.
help assignment There is no cellphone service in this place, and you rely on a bag of Hannaford oversized marshmallows and a crackling bonfire to get to know each other. Instead of eating at fast-food places, you frequent mom-and-pop restaurants scattered throughout the town making money from all the tourists stopping on their way through.
Amber 27.11.2015 14:39 Do you know each other? custom writing worksheets After measuring the level of activity in the nucleus accumbens during these tests, Meshi found those who used Facebook more intensely were also more likely to respond positively to being complimented during the video interview portion of the test.
best essays australia To be sure, politics historically has played a role in how states regulate insurance. Many of the Republican "red" states have had a laissez-faire attitude towards regulation compared with activist Democratic, or "blue," states.
what is the best essay services His Defense Secretary Chuck Hagel warned Egypt's army chiefthat "the violence and inadequate steps towards reconciliationare putting important elements of our longstanding defensecooperation at risk".
write papers pay "For now all eyes will turn to U.S. nonfarm payrolls datatomorrow with markets anticipating a print near the 180K level,"said said Boris Schlossberg, managing director of FX Strategy atBK Asset Management in New York. "If the numbers are close toexpectations the greenback could see a relief rebound as theweek proceeds."
Tanner 27.11.2015 14:39 What sort of music do you like? essay writing.org Until recently, Israeli firms - early starters in the sectorand less encumbered by export regulations than their U.S. andEuropean counterparts - had the edge in the smaller dronemarket. Now, industry insiders say, even that is opening up.
what is a term paper They found that 0.3â0.7 million premature deaths could be avoided in 2030, two-thirds of which would be in China. By mid-century, 0.8â1.8 million premature deaths could be avoided in a single year.
good website to write my paper At about the same time, the Lofoten fishing fleet began shifting from sail to engine. With their newfound mobility, some of the fishermen took up whaling as an additional means of putting food on the table – no small consideration later on during the Great Depression, when both cash and meat were scarce. The banner year for Lofoten’s whalers came in 1958, when 192 boats caught 4,741 minke whales. But change was already in the wind. By 1973, the year when Kristiansen bought his boat, the number of whalers had dropped by nearly half, and numbers have continued falling ever since.
essay grading service for teachers âThe helmet is pivotal to the F-35,â Johnston explained. âThis thing was built with the helmet in mind. It gives you 360-degree battle-space awareness. It gives you your flight parameters: Where am I in space? Where am I pointing? How fast am I going?â But Johnston and Berke are prohibited from flying with the âdistributed aperture systemââa network of interlaced cameras, which allows almost X-ray visionâthat is supposed to be one of the airplaneâs crowning achievements. The Joint Strike Fighter is still waiting on software from Lockheed that will make good on long-promised capabilities.
Andrew 27.11.2015 14:40 We'll need to take up references writing service notes medicaid "Competition is not a scary prospect in the Malacca Straits.Everyone grows," said Gnanalingam. "When we first started out in1990s, 15 million TEUs a year came through the straits. Now its50 million this year. You can't get that anywhere else."
mla research paper order On it went like this, as if the Giants will be facing an elite opponent again this weekend, as if nothing else in the world mattered one bit more than containing Cam Newton. And then when Coughlin was asked politely enough why he kept Eli Manning in the game last Sunday, through those final hopeless minutes against Denver, he bristled.
where can i buy term papers online Other changes are the inclusion of more ownership transfer costs in investment and measuring defined benefit pension plans on an accrual basis rather than cash. Analysts say these changes will not only reveal a bigger economy and a higher rate of savings, but could help revise fiscal 2012 growth upward.
help writing a book For once, the rise of online and free-to-play gaming is not the only topic at Europe's biggest videogames trade show, expected to attract just under 300,000 people to Cologne, Germany for a test-drive on the new consoles.
Humberto 27.11.2015 15:46 I'd like to change some money personal essay for medical school application India's Apollo is seeking a lower price than the original $35 per share it offered Cooper in June because of added costs for union matters. Findlay, Ohio-based Cooper said it does not agree with such a price reduction.
custom dissertation service Biden also called Rousseff to express what Brazil's communications minister, Helena Chagas, said was "his regret over the negative repercussions caused by the disclosures." Biden invited Brazilian officials to Washington to get details about the spy program.
assignment help india The Sakharov human rights prize was created in 1988 to honor Andrei Sakharov, a Soviet physicist and dissident. Also among the nominees this year were three Belarusian dissidents and former NSA employee Edward Snowden.
essays on time During her captivity, Ajmal, an American citizen, was forced into an arranged marriage with a Pakistani national for the purpose of obtaining a U.S. visa for that individual, authorities said. Ajmal managed to eventually flee Pakistan and return to the U.S. with the help of a cousin and State Department officials.
DE 27.11.2015 15:46 Best Site Good Work work in home Syrian Foreign Minister Walid al-Muallem (R) meets Russian deputy Foreign Minister, Sergei Ryabkov,in Damascus,in this handout photograph distributed by Syria's national news agency SANA on September 17, 2013.
high school homework help websites The number of hospitals with a basic electronic healthrecords system in place jumped to 44 percent in 2012, up 17percentage points from 2011. Hospitals that have gone digitalhave tripled since 2010, when healthcare providers beganreceiving federal funds to finance the change, the report found.
writing service us Martin Tett, chairman of the group and leader of Tory-controlled Buckinghamshire County Council turned his fire on a Government-commissioned report by KPMG which said he line would be worth £15 billion a year to the UK economy.
law school paper writing service “He accepted that in good faith and therefore we move. As far as I'm concerned, especially on Saturday if our 51,000 fans or whatever it is, give him the support he now deserves for at least apologising and taking the punishment that came with it.
Оставить комментарий
в этом блоге
30 октября, 01:43
61 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
158 0
Великий кормчий собирается вбить клин между Европой и США
04 апреля, 02:12
162 0
В Китае убеждены, что в "украинском кризисе" не должно быть победителей и проигравших
25 марта, 23:15
162 0