Крепатура мышц после тренировки. Что делать?
21 апреля 2015, 11:52
Просмотров: 130816
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
Lamar 1.12.2015 01:20 I've just started at essays buy Yet the emperor has no clothes – and the sting of reality is going to be harsh when, please pardon my French, la merde hits the fan. As a result of a protracted recession and high unemployment, more and more people in France have stopped spending. Foreign investment has dropped, and there is little chance France will meet its budget targets, creating a downward spiral that has many – not least the Germans – worrying that one of Europe’s biggest economies might follow the path of Greece, Portugal, Spain and Italy.
essay writer uk The Anderson family was last seen alive by neighbors on Saturday, August 3, deputies said. Deputies had checked their apartment in the San Diego area community of Lakeside on Sunday after a neighbor called to express concern and found no one home, according to the warrants. The warrants did not say who requested the welfare check, or check on their well being.
essay on my parents in english "We are seeing a near-term slowdown in investment by our foundry customers as they focus on ramping (production using) new capacity installed over the past two quarters," said Michael Splinter, Applied Materials' chief executive of more than 10 years.
buy cheap dissertation Peak power costs for industrial users have risen 7.4 percentover the past year, according to CFE data, and would riseanother four percent as a result of the new taxes, according toan estimate from the Mexico's main business lobby, CCE.
Teodoro 1.12.2015 01:20 On another call ut quest homework services Most Iron Dome batteries have been deployed along Israel's border with Gaza, and the missile defense system intercepted rockets during Israel's fighting with Gaza militants in 2012. Other batteries have been placed on Israel's border with Lebanon.
research paper online note cards Lawmakers began debating the bill Tuesday and were expected to vote in the afternoon. Democrats and women's rights supporters have protested the bill for weeks, but Republican leaders are intent on passing it quickly.
i will do my homework Malala is from Pakistanâs Swat Valley, an idyllic spot, resembling Switzerland in appearance. She was a young girl. She lived with her family. She went to school. Then came the Taliban, with bans against permitting girls to learn.
essays cheap It also stands to batter currencies, as India and Indonesiaare finding out this week. Asia's 53 percent rise in reservessince the global crisis looks less comforting when compared withthe 125 percent increase the Bank for International Settlementshas measured in Asia's short-term external debt since 2008. Thatmeans that while in 2008 Asia had $4.60 for every dollar it owedforeigners over the next two years, it now has only $3.15.
Robin 1.12.2015 01:20 No, I'm not particularly sporty write a essay on my favourite movie He canât possibly be talking about those sad people carrying banners and wearing his T-shirts on Park Ave. in front of the offices of Major League Baseball. They look as desperate as Alex Rodriguez does these days, except these people on the street, his âsupporters,â are simply desperate for attention, cameras, getting their names in the newspaper; desperate to be noticed, even as they are most noticed for being like more pathetic props for Rodriguez.
uk assignment writing service "I grew up in a smoky city when the steel mills were pouring out smoke and drinking water of the highly polluted Ohio River and built up so much resistance," Palkot said of growing up in Pittsburgh. "I was able to fight everything off."
biology research paper Even after selling 800 million books, making her one of today's best selling authors, Danielle Steel still feels like she faces a detestable amount of sexism. It boils down to one innocent-sounding question: "Are you still writing?"
do my assignment how to get a discount for write my paper “He can be beat,” Hatcher continued. “But at the same time, you have to respect a guy like that. He's probably one of the best. When he leaves this game, he'll be the greatest who ever did it, so of course you respect him.
Lily 1.12.2015 01:20 International directory enquiries best essay writer service "I told her I felt like her daughter was looking down from heaven and wanted me to give her a call," said Waldron, who added that he collected a second bottle filled with sand from where the ginger ale bottle was found and gave it to Fery.
guide to writing a research paper Citing documents from former intelligence contractor Edward Snowden, Le Monde reported Monday that the NSA taped 70.3 million phone calls in France over a 30-day period between December 10 and January 8, 2013.
college application essay rutgers The Parsutts are suing Little League Baseball for $1 million, alleging negligence that includes "failure to have policies and procedures to ensure players' safety" and "failure to have policies and procedures in place to investigate the use of unlicensed (or altered) baseball bats."
essay writing blog A separate study, also published on Tuesday, concluded that a substantial proportion of the cases of low birth-weight (less than 2.5kg at 37 weeks of gestation) "could be prevented in Europe if urban air pollution was reduced".
Garth 1.12.2015 01:20 Incorrect PIN write my paper apa Ailna Tsarnaeva appeared in South Boston District Court to remove a default she incurred by failing to appear on a 2011 court date in a case charging her with misleading an investigator assigned to a counterfeit bill investigation, officials said.
where can i buy college papers The Food and Drug Administration said for the first time Tuesday that menthol-flavored cigarettes appear to pose a greater risk to public health than standard cigarettes, largely reaffirming the findings of an agency advisory committee two years ago and potentially laying the groundwork for tighter regulations in the future. In a 153-page "preliminary scientific evaluation," the FDA found that although there is "little evidence" to suggest that menthol cigarettes are more toxic than nonmenthol cigarettes, the mint flavor of menthol masks the harshness of tobacco, making it easier to get addicted and harder to quit. Still, the FDA stopped short of proposing specific restrictions or a ban on menthol, instead saying it would solicit public input for the next two months before deciding how to proceed. That probably means that any potential regulations remain months, if not years, from becoming reality.
poverty essays First-half core earnings (EBITDA) retreated 12 percent to$110.7 million compared to the year-earlier period due to aweaker sales contribution from the part of its business whoseproducts are used in consumer electronic devices.
essay on alexander the great I was in that position many times. I would think: ‘Don’t drop me, don’t drop me, it will turn.’ That is exactly what Joe Hart will be thinking. He walks into an England camp that values him highly. He has rarely let Roy Hodgson down and I noticed the England coach praising him in the press this week and expressing his faith in him.
Wilton 1.12.2015 01:20 I'd like to send this letter by get an essay written for you The Indian rupee, also dogged by a big current accountdeficit, languished near flat and bond yields rose after hawkishcentral bank comments. The Indonesian rupiah traded at 3-1/2year lows against the dollar even after the central banksurprised with a half point rate rise.
writing dissertation question This tack dovetails with CMS's draft memo from earlier this week in which it outlined only two situations in which the Amyvid test would be relevant: clinical-trials to fulfill coverage with evidence development requirements and if it's a close call for determining if a patient's mental deterioration is due to Alzheimer's or another condition. Beta amyloid is thought to be a possible cause of the brain disorder.
help writing my college essay Former Iranian nuclear negotiator Ali Larijani, who now heads Iranâs parliament, spoke of âsuspiciousâ Iranian hardliners with influence in a recent Associated Press interview. Samore, the former U.S. negotiator who now is with Harvard Universityâs Belfer Center, also says Zarif may be hobbled by âinternal resistance to making any significant concessions.â
cambridge essay writing service President Obama, right, waves to a crowd of on-lookers while driving a golf cart with businessman Glenn Hutchins, as the pair, along with comedian Larry David, golf at Farm Neck Golf Club in Oak Bluffs, Mass.
Myles 1.12.2015 01:20 This site is crazy :) types of writing essays ** Genband, a developer of multimedia and cloudcommunications software, has acquired Fring's Internet-basedmobile communications service, which works on all majorsmartphones. Genband did not disclose financial details but amarket source who asked not to be named told Reuters the pricewas $50 million.
need help with english homework Let's start the morning with a look at what's going on in Asia, where the Asia-Pacific Economic Cooperation (Apec) summit is under way in Bali, Indonesia - but without the presence of US President Barack Obama. He, of course, is still in Washington where the government is still closed.
custom essay writing serviice for just 5$ per page "But at the end of the day, even if there are differences of opinion with Yellen's likely monetary policy direction, I think the Senate will be very comfortable with her, having confirmed her already once before," he said, referring to her confirmation as the Fed's No. 2 in September 2010.
assignment helper singapore "The end customer simply does not understand performance fees," he said. "In some cases they may well be justified – CF Odey UK Absolute Return fund, for example, is top of the charts even with an extra fee – but people need to understand what they are paying in order to make an informed choice, and they don't."
Truman 1.12.2015 06:04 I was born in Australia but grew up in England word essay Being playful is an essential element of that healthy relationship with the music. According to Albarran, when the band started, they set open rules when it came to making music. In âEl Objeto Antes Llamado Disco,â those open rules allowed for the musicians to sing each otherâs compositions.
free online essay writer SPORTS Direct International is expected to reveal more details of its plans to resurrect a contentious bonus scheme for founder Mike Ashley on Thursday, as 2,000 staff also prepare to land bumper share windfalls.
best assignment help websites Wealthy retirees are among the more recent settlers. At the other end of the economic scale, migrants come from impoverished Haiti and the Dominican Republic. In turn, thousands of Turks and Caicos citizens take advantage of job prospects in the neighbouring Bahamas.
essay writing services for free "We're just stuck in a political mire and there's noconviction to the market," said Nick Stamenkovic, a strategistat RIA Capital Markets. "Treasuries and Bunds remain rangeboundand I don't see that changing until we see some shift in thefiscal environment in the United States."
Victoria 1.12.2015 06:04 I'm training to be an engineer recommendation for further research Since it is the patient's own platelets and plasma, there is no down-side or risk to the procedure. The only down-side is insurance companies still do not reimburse for this procedure. I hope someday they will since it is so effective!
buy research proposal The law is part of France's broader regulation of bookprices and curbs on discounting, which was passed in 1981 by theSocialist government at the time to protect small bookshops fromsupermarket chains.
writing an introduction for an essay That relationship has caused tension with Mexico's army and federal police, which the Peña Nieto administration has sought to ease by forging a unified command headed by the interior department and downplaying the importance of the individual security services.
research paper writer Apple works through the same channels, but its relativelylate entry means it has a significantly smaller presence.Samsung, for example, has more than 200 official distributorsand resellers in Guangzhou province, while Apple lists 95.
Jeremiah 1.12.2015 06:04 Who do you work for? social service essay topics According to the local authorities, the incident has left 72 people homeless and a further 70 have been forced to relocate; at least twenty houses have been destroyed and 200 properties have been affected in all.
essay writing activities "This is the type of thinking that led to the creation of an unstable forensics market, which led to the demise of the Forensic Science Service and now threatens the success of remaining private forensic science providers.”
returning to college essay Although immature, although evidently the product of mischief rather than malevolence, the problem for Tuilagi is that the incident appears to maintain a personal history of pranks that was supposed to have come to an end when he jumped from a ferry in Auckland harbour during the 2011 World Cup.
essay on divorce The move came as the party unveiled other policies on the economy and tax and spending, including a u-turn over benefits for pensioners by drawing up plans which would let better-off elderly people keep their free bus passes.
Darrell 1.12.2015 06:04 Where do you come from? write my statistics paper Without warning, Reese walked over to first base from shortstop. He slung his glove hand around Robinsonâs shoulders in a gesture of friendship â and glared at the hecklers inside the Cincinnati dugout and those filling the stands above.
high school research papers In a motion filed Monday with the quasi-judicial body, Apple argued that the ban set to go into effect August 5 would "sweep away an entire segment of Apple's product offerings," as well as harming its partner wireless carriers.
elementary essay writing (Additional reporting by Edmund Blair, James Macharia, Duncan Miriri, Richard Lough Drazen Jorgic, Humphrey Malalo and Kevin Mwanza in Nairobi, Pascal Fletcher in Johannesburg, Feisal Omar and Abdi Sheikh in Mogadishu, Roberta Rampton in Washington, Anthony Deutsch at The Hague and Maayan Lubell in Jerusalem; Writing by Edmund Blair and Alastair Macdonald; Editing by Alison Williams and Giles Elgood)
buy essays online for college Oct 22 (Reuters) - Standard & Poor's owner, McGraw HillFinancial Inc, reported a higher-than-expected 56percent jump in quarterly profit due to strong growth at therating agency and S&P Dow Jones indices.
Quincy 1.12.2015 06:05 I've got a full-time job algebra geometry The value retailer on Tuesday announced a $2 billion sharerepurchase program. The company also said it had entered intoagreements to repurchase $1 billion of its common shares under avariable maturity accelerated share repurchase program.
advantage of online classes The collapse of similar talks between the United States andIraq in 2011 - partly over the issue of immunity - led to theUnited States completely ending its forces' mission there ratherthan maintaining a significant presence.
human condition essay Even beyond personal or collaboration devices, I expect Chromecast and related devices will start to show up in use cases like information kiosks and digital signage. Displays are also dropping in cost and self-serve information.
write an essay for me free 3. SLOPPY, SLOPPY: Pittsburgh spent the week leading up to the game preaching ball security. All that talk fell on deaf ears. Four of the turnovers led directly to points for the Bears. While the Steelers racked up 459 total yards, most of them came while they were trying to scramble back into the game.
Jeramy 1.12.2015 06:05 A book of First Class stamps essay on my worst dream The lawsuit filed last October accused Wells Fargo of misleading the U.S. Department of Housing and Urban Development into believing its loans qualified for insurance from HUD's Federal Housing Administration. It sought damages and civil penalties expected to reach hundreds of millions of dollars.
abnormal psychology research paper topics DALLAS, Sept 30(Reuters) - Seven women and three men were chosen Monday as jurors in the civil trial of Mark Cuban, the billionaire owner of the Dallas Mavericks NBA basketball team, who faces charges of insider trading in shares of a little-known Internet search company.
essay writing on my brother I have nothing but compassion for women who are unable to conceive but want to. To have such a choice taken away from you by biology is saddening and cruel, despite the wonderful developments in science that mean there are thankfully an increasing number of fertility options.
who wants to write my essay for me While Rome and Madrid would like easy access to the eurozone's permanent bailout fund, the European Stability Mechanism,Germany, Finland and other strong countries say each countryshould pay for its own clean-ups.
Emile 1.12.2015 06:05 Is this a temporary or permanent position? free assignment help online The site is free to use and will not contain any advertising. The venture is funded by the publications’ members and patrons – who each pay what they can afford. All members will receive a subscription to the print magazine.
people willing to do homework for me The law "could create conditions that will make it difficult to continue to provide a reliable supply of domestic petroleum energy for California," said Catherine Reheis-Boyd, president of the Western State Petroleum Association, which represents oil companies in California.
cover sheet for resume Health services in a number of countries have expressed alarm over the trend, following several incidents of young people suffering heart attacks after taking large doses of the caffeine-charged cocktails.
write my colege paper Regardless of the legality of the practice, it has raised questions among state officials about fairness in the financial markets. Regulators are concerned that elite investors are being provided privileged access to important data, according to a person briefed on the matter. A mission of the attorney generalâs investor protection bureau, which is overseeing the investigation, is to help create a level playing field on Wall Street.
Donnie 1.12.2015 06:05 It's funny goodluck write essays for you Hardly rock-star chic. But now cider is undergoing a renaissance. A report by the market research company Mintel earlier this year found that 60 per cent of adults are now happy to sip on a glass of fermented apple juice. Cider is closing in on beer, drunk by seven in 10 adults but a market that is in decline, while the appley stuff continues to grow in popularity.
writing experts on book essay For what itâs worth, Jacobs said that after his heavy workload, his body âhurts, just like every other man in this locker room.â And heâll probably feel it even more as he recuperates over the next few days.
essay writing service research paper The imminent deal was initially reported by the Wall StreetJournal late on Thursday. The WSJ also said Samsung is close tosigning a smaller order for its devices with the U.S. Navy,citing people familiar with the matter.
can you write a narrative essay in first person "10 hours have passed and the Mujahideen are still strong inside #Westgate Mall and still holding their ground. All praise is due to Allah!", the group said late on Saturday, although its account on Twitter was suspended on Sunday morning.
Оставить комментарий
в этом блоге
30 октября, 01:43
67 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
224 12
Вместо «копеек» хотят ввести «шаги». Нацбанк предложил новую денежную реформу в Украине
30 июля, 00:00
157 4
«Законопроект о легализации ЧВК»: правда или фантазия?
23 июля, 23:31
157 0
Большая ближневосточная война неизбежна
01 июня, 19:11
245 10
Западная пресса сообщила о новом витке напряженности между Украиной и США
30 апреля, 00:21
159 0
Великий кормчий собирается вбить клин между Европой и США
04 апреля, 02:12
163 0
В Китае убеждены, что в "украинском кризисе" не должно быть победителей и проигравших
25 марта, 23:15
162 0