Крепатура мышц после тренировки. Что делать?
21 апреля 2015, 11:52
Просмотров: 130229
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
Jarrod 25.11.2015 06:25 magic story very thanks help with assignments australia Kosar set a record for most consecutive playoff games with at least three touchdown passes, doing it three times from 1988-1990. That has been matched by Kurt Warner, Aaron Rodgers and last season by Joe Flacco.
health research paper "Perseverance is going to be the key for all of us. I'll be flat out all the way working as hard as I can to drive them to success. It's a team effort not a one-man band but I want them to know that whilst they are putting in 100 per cent I'll be doing the same. This is a new time for me and I feel I have equally good people here working just as hard as anyone else.
statics homework help "We were heartbroken to do so," he said. "But it's heartening to know that when Washington, D.C., fails to deliver to Americans, and there's no end to the gridlock in sight, we have a state that we can rely on to step up to the plate and take over critical responsibilities."
virtual report Irn Bru-maker AG Barr and Britvic, behind the Robinsons and Tango brands, had agreed an all-share merger in November, which lapsed in February when Britain's competition watchdog launched an investigation.
Denver 25.11.2015 06:25 It's a bad line custom writing arguments ramage "I think some people would say this adds to the litany of horrible consequences of an epidemic involving a man-made product that began causing serious health effects 110 years ago with the massive sale of tobacco products," he said. In the past, doctors have linked low birth weight, asthma, sudden infant death syndrome and recurrent ear infections to both maternal smoking and exposure of the mother to secondhand smoke while pregnant.
is there someone can help me to write an essay But at the end of the day, plan selection involves a risk tolerance question. "Think about what you could afford if you became sick," says Fish-Parcham. "If you're a person who would not be able to pay for care until you met a deductible, then don't enroll in a high deductible plan - spend the money on premiums instead."
write my report "Usually prices follow transactions, so if transactions remained as depressed as they have been, a 10 to 20 percent correction in some segments of the market cannot be ruled out, especially in the top end of the market," he said, noting that this decline would take place over the next one to two years. Hong Kong has seen an unprecedented rise in residential property prices in the recent years, soaring 120 percent since 2008, supported by record low interest rates and demand across the border in China. Given its sky-high property prices, the city is ranked as the 10th most expensive city for expatriates in Asia, according to expatriate management firm ECA International.
recommendation proofreading But White House spokesman Jay Carney said the individualmandate would go forward because Obama's Patient Protection andAffordable Care Act provides financial assistance to helplower-income people pay for insurance while exempting those whocannot afford coverage.
Cedrick 25.11.2015 06:26 History best online essay writing services "IBM remains committed to providing enterprise-level secureand robust cloud solutions and looks forward to a renewedopportunity to show our capabilities to fulfill the requirementsof this important agency," he added.
ebooks for essay writing ACOs focus on cost-savings and quality care instead ofcostly procedures and the healthcare law allows experiments toidentify the most effective structure. Policymakers see the ACOmodel as a possible way of containing healthcare spending acrossthe board.
essay writing - writing The study team reached their conclusion through a thorough examination of the size and shape of mammalian jaws in the fossil record. They also used dental mechanical functionality and molar mass to determine evolution in mammal morphology.
mba finance assignment help This set of islands is one of the most remote archipelagoes in the world. With no airport available on the island, traveling from Madagascar requires a six-day boat ride. This group of islands now belongs to France and is currently only inhabited by anywhere from 50-100 scientists year round. Due to its pristine location, many different species of mammals, such as fur seals and whales, can be seen there today.
Brendon 25.11.2015 06:30 I'm happy very good site write a medical thesis But it added local governments in China had significant assets to meet liabilities as they held land reserves worth 10 percent of gross domestic product (GDP) as well as shares in state-owned enterprises worth a similar amount.
writing great essays NEW YORK, Oct 24 (Reuters) - Private equity firm KKR & Co LP reported a higher-than-expected 20 percent rise inprofit on Thursday as investments funded with its balance sheetas well as its clients' money outperformed those of its peers.
essay writing service uk review âWeâre giving him as much game speed here as we can,â Pagano said. âItâs always a challenge your first time playing in anything. Itâs the ability, and the game speed is always going to be faster than anything else. But that is something he is going to adapt to very quickly.â
order homework "We ask God to make us a cause for unlocking your incarceration and relieving your agony," Wuhayshi, head of Al Qaeda in the Arabian Peninsula (AQAP), said in the statement seen on Monday on a website used by Islamists.
Denver 25.11.2015 06:30 I saw your advert in the paper research paper on service oriented architecture pdf The Guantanamo Bay detention campâs top, on-site military overseer is saying the prisonâs inmates should be held overseas or in the U.S. â but not in the offshore legal limbo perpetuated by the infamous installation.
essay writing services for cheap I used to buy all my computers from Gateway, which I also ordered at work, but that all changed when Gateway started going down Dell’s path of using proprietary components that have replacement parts you can only get from the manufacture, who might even discontinue them at any time and recycle the parts instead of placing them with a third party specialty reseller. The mainframe computer companies that delved into making PC’s were even worse than dell as far as going deeply proprietary without good reason. Remember how the Microchannel Bus from IBM left behind the PC compatible standard minus IBM made PC’s. Consumers if given a choice want standards for parts that fit the entire industry and facilitate price competition as well as constant upgradeable components.
essay writing my pet dog At a cost estimated so far at more than 600 million euros($795 million), it is expected to be the most expensive maritimewreck recovery ever, accounting for more than half of an overallinsurance loss of more than $1.1 billion.
assignment help india For Elvis, âWise Up Ghostâ provides a virtual fountain of youth. Itâs the youngest, hardest sound he has put forth in years. The Rootsâ hip-hop chops provide the elixir. Their hugely funky beats provide a corollary to Costelloâs rougher rock-and-soul years. The pitched dynamic best recalls the one Costello forged on 1980âs âGet Happy,â when he provided an eccentric, English reinterpretation of the Tamla-Motown sound.
Mario 25.11.2015 06:30 We're at university together easiest way to write a research paper Itâs a widely quoted statistic: 95 percent of people regain lost weight. Such a statistic makes you wonder if you should even bother with the workouts and the healthy eating. Before you turn your treadmill into a sanctuary for unfolded laundry and hang-dry only clothing, you should know a few facts about why people regain weight and exactly where that astonishing statistic originated.
what can i write my essay on Finally, another little-known fact: in March several people were detained by the Syrian military in possession of a cylinder of sarin at the Turkish-Syrian border. However, the UN did not investigate the incident, despite requests from Damascus.
do my philosophy homework In the latest comment from Fed officials, Federal ReserveBank of Cleveland President Sandra Pianalto said the centralbank would be prepared to scale back asset purchases if thelabor market remains on the stronger path followed since lastfall.
top essay writers Poor training of a rail traffic controller was cited as the cause of a March 2012 collision between two trains which 16 killed people in southern Poland, a country whose rail system includes modern trains and stations upgraded in recent years, but also communist-era trains and tracks.
Brayden 25.11.2015 06:30 I'm a housewife java research papers "A person who takes a medical negligence action does not do so lightly. They will only do so if they have the support of other doctors who are prepared to criticise and condemn the treatment that has been given. A case cannot be brought unless there is the support of another doctor."
sigmund freud research paper This past week we have taken two major steps forward in the fight to restore the publicâs trust â the equivalent of a boxing one-two punch: unprecedented disclosure by our elected officials and the empanelling of a commission to investigate public corruption.
term papers writing service The Shanghai Free-Trade Zone is the first free trade area in mainland China with economic freedoms similar to Hong Kong. Both are centers of international business. Government sources previously told the Post that the free-trade zone could be eventually expanded to include the surrounding Pudong district. Other Chinese cities are also lobbying for zones with economic freedoms.
places to have my papers written “When I was going to my work on my motorbike I asked my mum to come with me on the motorbike but she said no and told me that a car was coming to pick her up. I was on my way when I received a call telling me that my mother had been killed.”
Mya 25.11.2015 06:30 I'm sorry, he's volunteer essay Attorney General Dominic Grieve referred the case to the Court of Appeal, arguing that the original sentence failed to adequately reflect the gravity of the offences and the public concern about such crimes.
writing college admissions essays A few people have recognised me in the streets since. The weirdest moment was when a reporter asked for an interview at the World Championships last year. Someone ran off to find me and when I turned up she didn’t recognise me at all. She had no idea it was me.
how to write my paper in apa format Mr Kerry went into informal talks with the EU's 28 foreign ministers in Lithuania, which currently holds the EU's rotating chair, with the bloc itself sharply split on Syria and most nations highly reticent over military action.
buy custom paper writing âMy teammates have been there for me, uplifting me through all of this,â d'Arnaud said. âThis is great, because most importantly it was a win, we won the series and it moves the Mets in the right direction.â
Dallas 25.11.2015 06:30 Very interesting tale personal writers "I think it'll probably be longer than they think andthey're probably going to run into some issues," said MurrayJennex, an associate professor at San Diego State University whois an expert on nuclear containment and worked at the San Onofrenuclear plant in California.
death penalty papers “Since day one, Janet has led my administration’s effort to secure our borders, deploying a historic number of resources, while also taking steps to make our immigration system fairer and more consistent with our values,” President Obama said in statement. “And the American people are safer and more secure thanks to Janet’s leadership in protecting our homeland against terrorist attacks.”
essay writin service Nottingham is the city outside of London where the highest number of children are injured on roads around schools. This is revealed in a report by Axa Car Insurance and research body, Road Safety Analysis.
best content writing websites At one stage they were up in all six matches. But the 90-minute suspension allowed Nick Price’s men to regroup with Louis Oosthuizen and Charl Schwartzel beating Phil Mickelson and Keegan Bradley and the Australian Jason Day and Canada’s Graham DeLaet overcoming a three-hole deficit after six to win on the last, courtesy of a 20-footer for Day. Ten minutes later and the home grandstands were witnessing the Internationals celebrating again when a brilliant approach to two feet from Japan’s Hideki Matsuyama earned him and Adam Scott a halve over Bill Haas and Webb Simpson.
Jewel 25.11.2015 06:30 Will I be paid weekly or monthly? what should my college essay be about Netanyahu's office said early Sunday he is recuperating at a Jerusalem hospital following overnight surgery for an umbilical hernia. A medical team diagnosed the hernia after Netanyahu felt pain on Saturday.
do my essay me uk 1. Annuities involve future gain for present pain. Turning over a wad of cash to an insurance company today in return for promises of a future stream of payments is a mind-over-emotion decision that is hard for us. Behavioral research has demonstrated that humans are wired from an evolutionary perspective to prefer a current benefit to a future gain. Historically, survival depended on what you could eat today, not on tomorrow's possible hearty meal. This bias is seen over and over again in retirement saving, investing and spending decisions.
get work online BP was attempting to balance its desire to cap the wellwith the âguiding principleâ not to make the situation worse,company executive James Dupree testified yesterday. Dupree,chief operating officer of resource development, led BPâs sourcecontrol efforts after the well blew.
research paper on the metamorphosis "A conflict exists when there is a dual loyalty," said Kassirer, who believes both journal editors and authors are on the hook for being as transparent as possible regarding funding. Disclosing payment from an interested party and then telling the journal such compensation is not a conflict of interest "is a highly unusual way of doing things," he said.
Roderick 25.11.2015 06:30 The line's engaged do essay for me It is at that stage that Monday's order by U.S. District Judge Thelton Henderson of San Francisco could come into play. He has given state officials permission to disregard inmates' do-not-resuscitate directives if the officials believe the inmates acted under duress, for instance under threats by gang leaders who organized the hunger strike on behalf of inmates held indefinitely in California's Security Housing Units.
essay on my favourite leader quaid e azam Belgiumâs kings play a more prominent role in politicallife than other European monarchs, as Albert demonstrated inhelping break the record 541-day deadlock over the formation ofa government after the 2010 elections. Todayâs royal handover,on the annual national holiday, was designed to give the newking time to settle into his role before the next elections inMay.
descriptive essay on my best friend Small- and medium-sized enterprises (SMEs) account for 60 percent of China's gross domestic product and some 75 percent of new jobs created in the country, but they are struggling to cope with weaker global demand and tight credit.
buy a college essay "True Blood" star Anna Paquin has been tight-lipped about the birth of her 6-month-old twins with husband Stephen Moyer, but the actress put her adorable boy and girl on display when she took them for a rare public outing to a toy store in Venice, Calif. on March 2, 2013. While the 30-year-old cradled her baby son in her arms, her baby girl wasn't far away ...
Avery 25.11.2015 06:30 I support Manchester United the boy in the striped pajamas essay I still remember the moment my wife called me at home, from her work and told me to turn on the TV. I turned it on, and just stared at the screen, as a second plane hit the other tower. it was the most surreal moment in my life, and I knew that everything was going to be different, after that day.
how democratic is the american constitution Jim Bishop, senior partner in Scotland, said: "It's stunning to consider that the Commonwealth makes up 30% of the world. That incorporates a couple of billion people in some of the fastest growing economies where Scotland is exporting.
homework help history Another car bomb went off in an industrial area of the Shiite city of Karbala, killing five and wounding 25, a police officer said. Karbala is 80 kilometers (50 miles) south of Baghdad. In the aftermath, security officials inspected burnt-out cars in front of what appeared to be a smashed row of workshops.
mba assignment The 16-year-old Russian-made submarine, INS Sindhurakshak, was hit by an explosion in 2010 that killed one sailor and injured two others. The navy said that accident was caused by a faulty battery valve that leaked hydrogen, causing an explosion in the vessel's battery compartment.
Thurman 25.11.2015 06:31 A packet of envelopes college essay difficult experience “We wouldn’t be here today had they not stayed and accepted … dramatically reduced pay … They really contributed an enormous amount [to AIG’s survival] and proved to the world they are good people. It is a shame we put them through that.”
writting service Infosys and Tata Consultancy Services are being helped by arevival in demand from investment banks in their largest market,the U.S., and growing appetite for outsourcing in Europe ascompanies seek to reduce IT costs.
purchase a paper The tours offer fun facts about ice cream, as well as the history of the neighborhoods they walk through â in this case Union Square, Greenwich Village, Nolita, Little Italy and Chinatown â in between treat stops.
homework cheats Back when I owned a jailbroken iPhone, one of the many tweaks I had installed was to change the âSlide to unlockâ text to say âHello Deanâ. It was delightful. A minor change that told me every day, my iPhone was different to everybody elseâs. It was individual.
Grant 25.11.2015 06:50 What do you do? essay writing service recommendation Quick Fast Processing: At YourAppleiPhone.com one can avail complete and fast processing with the service which they are providing appropriately. The process to unlock the iPhone starts soon one sends order with the payment made and it takes not more that 6-48 hours -3 days to 30 days to complete the process.
service writing automotive They will all operate in the 800MHz, 1.9GHz and 2.5GHz bands of the wireless spectrum, allowing users to access LTE from 110 Sprint-enabled markets. Sprint designed its LTE under its Network Vision initiative with access to all three bands in hopes of offering more reliable and consistent connections from inside buildings and in crowded cities.
to do online homework Brooklyn Decker, Sports Illustrated cover model and wife of tennis star Andy Roddick, has a message for men: keep your ego in check and play things straight. Decker married tennis pro Andy Roddick in April 2009. The swimsuit model was named Esquire's 2010 Sexiest Woman Alive, and was catapulted to near-universal sex symbol status after famously donning (and doffing) a yellow string bikini for SI.
need someone write my paper me "If you want to understand whether there is a positive or anegative outlook for equities, then PMIs are quite a goodmeasure. We've seen a gradual improvement in PMIs since lastJuly and now we're in growth territory," said James Butterfill,global equity strategist at Coutts.
Royce 25.11.2015 06:51 Could you tell me the dialing code for ? lowest price essay I agree with the poster above; if the defence of this practice is “well, it may look extremely unfair but it is technically legal”, then it requires a bit of chutzpah to complain of Eric Schneiderman that he’s prosecuting it under a use of the Martin Act which may look unfair, but which is technically legal.
good essay At least 20 trade unionists were killed in 2012 and another 431 received death threats. There have been no convictions in more than 90 percent of cases involving killings and violence against labor rights activists. And many Colombian workers have been threatened or fired for demanding their newly enshrined rights, according to Rhett Doumitt, the Colombia field representative for the AFL-CIO’s Solidarity Center.
professional writing service Toyota Motor Corp said U.S. auto sales in July wereup 17 percent to 193,394. If heavy trucks are subtracted fromFord's results, July marks the first month since March 2010 thatToyota sold more light vehicles than Ford.
write an expository essay "We have automated securities markets to the point where youare reliant on computers. This is going to be a recurringthing," said Stephen Massocca, managing director, Wedbush EquityManagement LLC in San Francisco.
Оставить комментарий
в этом блоге
30 октября, 01:43
26 0
Украина и РФ при посредничестве Катара ведут предварительные переговоры по прекращению ударов по объектам...
24 октября, 22:28
92 4
Отец языкового омбудсмена Тараса Кременя работал одновременно учителем украинского и русского языков
02 сентября, 23:22
201 12
Вместо «копеек» хотят ввести «шаги». Нацбанк предложил новую денежную реформу в Украине
30 июля, 00:00
151 4
«Законопроект о легализации ЧВК»: правда или фантазия?
23 июля, 23:31
150 0
Большая ближневосточная война неизбежна
01 июня, 19:11
240 10
Западная пресса сообщила о новом витке напряженности между Украиной и США
30 апреля, 00:21
146 0
Великий кормчий собирается вбить клин между Европой и США
04 апреля, 02:12
152 0
В Китае убеждены, что в "украинском кризисе" не должно быть победителей и проигравших
25 марта, 23:15
158 0