Крепатура мышц после тренировки. Что делать?
21 апреля 2015, 11:52
Просмотров: 130317
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
Elliot 26.11.2015 03:12 I like watching football website writer The king, like some other Middle Eastern rulers, often pardons prisoners on special occasions, such as Throne Day on July 30, but the decision to release the Spaniards at the request of the monarch of a former colonial power has riled many Moroccans.
online essay evaluation free Manning needs to keep throwing passes into those tight windows and keep throwing without caution. Itâs the only way Manning knows how to be effective, and Ryan is convinced that it will soon be effective again.
nursing assignment help A whole lotta taxes build billions of dollars of weapons we give away each year to countries all over the world so we can fight them when they turn on us after seeing we duped them to fight each other.
is buying essays online illegal The idea of setting up mandatory blocks around pornography isnât new and has been floated in Canada off and on for years, said Tom Copeland, chairman of the Canadian Association of Internet Providers.
Dannie 26.11.2015 03:12 Yes, I play the guitar who can do my homework for me And if baseball is right about this, and its sanctions are upheld by an arbitrator named Frederic Horowitz, it means that Rodriguez essentially went from the Canyon of Heroes after doing the most to win the Yankees their last World Series in 2009 to South Beach Anthony Bosch.
essay writers company A spokeswoman from the NSA explained to the New York Times that in 1979 a Supreme Court decision was approved. This ruling relayed that no citizen should expect privacy regarding the numbers they call. The circumvention of this information relating to social media information is obvious with a mere beyond the surface look. To connect a user to the Internet or to use a data plan on a non-cellular device (such as a tablet), a number is assigned to it.
paper writing services legit Then, the IMF’s chief economist criticised George Osborne’s strategy and warned the Chancellor he was “playing with fire” with his austerity programme and called for a 'Plan B’.
help with writing a critical essay The home inspection is an important step for any home purchase, but it becomes even more crucial with a fixer-upper. While you might have the budget to redo the floors and re-shingle the roof, you donât want to find out after youâve bought the place that thereâs also a problem with lead paint or asbestos. To ensure that you receive an honest assessment, find your own home inspector rather than relying on a recommendation by the real estate agent selling the home. When interviewing home inspectors, ask them if they have experience dealing with older homes, as they will have more intimate knowledge of the potential problems youâll be facing.
Benny 26.11.2015 03:12 How do you spell that? where can i buy a comparison essay "Personally, I was not scared but you do worry for the players' safety when a supporter gets on the pitch. We will just see what happens with the referee's report and with the Football League."
master thesis writing Three years after his death, Tyler Clementi's legacy still lingers at Rutgers, as the struggles of gays and lesbians transitioning to college are routinely addressed at lectures, with Clementi cited as an example of what LGBT rights advocates said were the consequences of bullying.
writng essay prices $ 10 Unmetric provides its customers, including Subway andToyota, data on how their competitors' advertising campaigns orcustomer service efforts are faring on services like Facebook, Twitter and YouTube.
high quality writing customer service The Twitter boycott may only have had an opposite effect, since the people who would participate in the boycott are undoubtedly not the ones using Twitter to harass people. But the move also brought attention to Internet abuse, which is a positive thing. We can't blame the technology or even the people who run it. But we should all stand up against those who would ruin Twitter for the non-trolls.
Cameron 26.11.2015 03:12 I'm on business literary analysis essay conclusion In registering her first victory over the Belarussian in nine attempts, Stosur played an opportunistic and clutch contest, fighting off 11 of 12 break points while breaking Azarenka in every game she had the chance to do so.
buying a essay online The company's USD21.1 billion debt pile, a leftover from its2008 leveraged buyout by private equity firms Texas Pacific andApollo, is a concern for the market - as is the widely held viewthat the existing opco debt will eventually have to berestructured.
writing companies It will be mainly dry this evening with some clearer spells at times. However, cloud will steadily thicken after midnight, introducing outbreaks of mainly light rain later. Minimum Temperature: 8C (46F).
buying writing homework online BEIJING â Leaders worldwide may secretly envy a classic move from the Chinese president's playbook. Tired of local officials who are corrupt, arrogant or just plain slackers? Then make them confess their errors on nationwide television.
David 26.11.2015 03:12 this post is fantastic pay for college essays Two possessions later, Meriweather hammered Marshall in the middle of the end zone. Again, it was ruled the Bears receiver was defenseless when Meriweather went high with his hit, dazing Marshall with the contact plus a forearm to his head and neck area.
what should i do my argumentative essay on Officials say the government will not go to Geneva to surrender powers to the rebels and Assad has dismissed negotiation with fighters or opponents who support foreign military or political intervention.
online essay writer uk âAs we have previously said, the university intends to deal with these individuals in a fair and expeditious manner, with due regard to their privacy,â' Erickson said in a statement after the board approved the resolution.
help homeless essay Industry lobbyists conceded that the European Commission,which proposes draft EU laws before they are approved by thebloc's countries and parliament, has softened the rules, butthey still want a further scaling back.
Scotty 26.11.2015 03:12 I want to make a withdrawal professional editing services Coughlinâs move to Manning was inevitable. At the time, Warner was a fading veteran just holding space until the rookie was ready, although he then went on to resurrect his career with the Cardinals.
who will write assignment Still, more damage to morale could be on the way. Under a2011 budget law, Pentagon spending is supposed to be capped at$475 billion. If Congress approves spending higher than thatamount, the military will face automatic, across-the-board cutsto bring its budget in line.
write my summary After a night at RCIâs award-winning Ugadale Cottages, I then took a picturesque horseshoe-shaped drive up and alongside Loch Lomond, which is Great Britainâs largest freshwater lake and is located in the heart of Trossachs National Park.
custom essay services uk In the most recent quarter, which ended in June, Apple reported that retail sales fell slightly from a year earlier. In the first nine months of fiscal year 2013, which ended Sept. 30, average revenue per store slipped to $39.3 million from $40.3 million a year earlier.
Jeremiah 26.11.2015 03:12 Could you send me an application form? cheap custom essay papers Settling with the government would likely tie Apple toincreased oversight, along with legal restrictions ofmost-favored nation clauses in the e-book market, said ChrisCompton, a California antitrust lawyer who represents techcompanies.
we will write your paper for you Battle Creek, which is located about 120 miles west of Detroit and nicknamed Cereal City because it is home to the Kellogg Co headquarters, decided on Monday to delay until mid-September a $16 million bond sale that had been set for next week.
dissertation binding service * Amgen Inc, the drugmaker in advanced discussionsto buy Onyx Pharmaceuticals Inc, has asked Onyx forsome of the data from an ongoing trial on the company's newblood cancer drug, two people familiar with the matter said onThursday.
edit my essay The enrollment period for small business is 12 months, andofficials said small businesses would be able to shop forcoverage, fill out paper insurance applications or discuss theiroptions with call center staff beginning next week.
Rodrigo 26.11.2015 03:12 One moment, please proper speech outline Fleiss, who did prison time in the '90s for running a pricey prostitution ring, was pulled over about 3:30 a.m. Tuesday after leaving a casino in the rural town of Pahrump about 45 minutes outside Vegas, a Nye County sheriff's official told the Daily News.
writing websites for students With a high-stakes general election due between October and January, many are predicting the Islamist-allied opposition will return to power. But with opposition leaders accusing the ruling party of preparing to rig the outcome of the polls, Bangladesh is bracing for the violence to get worse before it gets any better.
personal essay for college “Yup, someone got onto my Twitter account. Yup, someone shared some old screens from one of the many prototypes we’ve experimented with,” Merrill tweeted after regaining control over his account.
do my business law homework © Incisive Media Investments Limited 2013, Published by Incisive Financial Publishing Limited, Haymarket House, 28-29 Haymarket, London SW1Y 4RX, are companies registered in England and Wales with company registration numbers 04252091 & 04252093
Tobias 26.11.2015 03:12 Incorrect PIN definition of beauty essay "The funny thing is he hasn't even pulled out his running style. He's just been a straight passer, and he's been efficient. You see it out in the preseason games, you see it out at practice, he's just very efficient with his reads, making his throws. He just has that explosive dynamic part that he doesn't show us on the practice field but he does in games when he has to.
essay on my best teacher for class 5 "Unfortunately, I was lying in bed yesterday and I had a fever, so I didn't come to the site Friday," Kvitova said. "I didn't even come to the site. My body didn't help me today to move a little bit. Unfortunately I tried to play, tried to fight. But my body wouldn't let me fight."
essays written by college students "Several Districts reported that contacts were cautious to expand payrolls, citing uncertainty surrounding the implementation of the Affordable Care Act and fiscal policy more generally," the Fed said Wednesday.
should medical marijuana be legalized essay The sole aim of its new iPads is to persuade new users that an iPad is still the premium tablet on the market, and to persuade existing owners of older models that they’re missing out on something.
Cesar 26.11.2015 03:14 What line of work are you in? narrative essay rubric college Illnesses associated with eating the Costco chicken are part of a larger outbreak tied to three Foster Farms production sites in Fresno and Livingston, Calif. USDA officials issued a public health alert for raw chicken made by the firms this month and threatened to close the sites by withholding inspections. But Foster Farms agreed to fix the problems that led to the contamination and federal officials agreed to allow the sites to remain open.Â
pay someone to write my paper The new checks on the presumed murder weapon - a kitchen knife found in Sollecito's house - will examine a trace that was not previously tested because experts said it was too small to produce reliable results.
buy a college essay online * Equity markets have been closely tied to central bankpolicy, with many investors concerned economic growth momentummay lose steam without the Fed's help. Weekly jobless claims,due at 8:30 a.m. EDT (1230 GMT), will be studied for insightinto the strength of the market.
ways to end a persuasive essay Broad did not send cricket descending into anarchy on Friday. Cricketers know the boundaries concerning what is right or wrong, and, like it or not, his action on Friday did not cross any such line.
Kyle 26.11.2015 03:15 Excellent work, Nice Design custom of writing letters According to NASA, "being classified as a PHA does not mean that an asteroid will impact the Earth: None of these PHAs is a worrisome threat over the next 100 years. By continuing to observe and track these asteroids, their orbits can be refined and more precise predictions made of their future close approaches and impact probabilities."
personal essay for college entrance âNo more killer train,â read the sign carried by a bearded, sandal-wearing man with long grey hair as he paced down a hill at the high-school evacuation centre toward an intrigued group of journalists. Richard Lefebvre looked not unlike an Old Testament prophet, albeit one whose sandals bore a cheetah-skin pattern bordered by an elegant pink stripe. The more jaded journalists had been expecting Lac-Mégantic to attract its own disaster-chasing eccentrics, and Mr. Lefebvre looked the part.
great essay writing service And ERJ has been mercilessly Pairs Traded with Bomber for about two years now, ERJ Long, Bombardier Short. Those doing it are deep-pocketed, if not a particularly large group (all Shorts are only 4 percent of the float). But they have skewed both stocks so immensely, it is by now a sort of joke.
writing college papers for money The childâs aunt, Rena Odin, and a maid had tried unsuccessfully to free the child, who had been trying to retrieve a toy that fell into the drain, but a pair of workmen managed to free the boy, according to Atlanta police spokesman Carlos Campos.
Kaitlyn 26.11.2015 03:15 Good crew it's cool :) essay on my country pakistan for grade 1 Hollande, who exchanged handshakes with Rouhani at the United Nations - the first between leaders of the two countries since 2005 - told the U.N. General Assembly that while he was encouraged by the words of the new Iranian government, he now wanted acts to follow.
essay editor Yes, the NRA vehemently opposes it. The NRA profits from opposing gun regulations, just as gun-control groups profit from demanding them. Fie on both sides! Throw away your membership cards and donât give them any more money.
paper writing service âThis is typical Alex,â one Yankee official told The News. âInstead of taking responsibility for his actions, he blames everybody else. It wasnât the Yankees who introduced (Rodriguez) to Anthony Bosch. It wasnât the Yankees who introduced him to Dr. (Anthony) Galea, or anybody else.â (The official was referring to Rodriguezâs association with Bosch, who is believed to have distributed performance-enhancing drugs to scores of athletes, and to Galea, a human growth hormone proponent who treated Rodriguez in 2009.)
mosaics reading and writing essays Choosing Boeing's 777X, a proposed upgraded version of the 777, could mean ANA and JAL having to be launch customers again for a jet that the U.S. planemaker has promised for 2019, but has yet to officially green-light.
Stevie 26.11.2015 03:15 We need someone with qualifications college admission essay writing service The U.S. Court of Appeals for the Federal Circuit issued its decision in a patent fight that pits Teva against two teams developing cheaper generic forms of Copaxone: one with Novartis AG and Momenta Pharmaceuticals Inc and another between Mylan Inc and Natco Pharma Ltd.
college application essay writing The ratings for MLM are based on the relatively substantial demand for construction products prompted by federal and state government funding of transportation projects, the company's leading market position, geographically diverse quarry network, consistent free cash flow generation, and adequate liquidity. The ratings also take into account the operating leverage of the company and the high level of fixed costs. Fitch's concerns also include weather-related risks, the volatility of state and federal spending on highway construction, the cyclical nature of the construction industry, and, although improving, MLM's still high leverage position.
writing for life On Friday, Colorado, which was hit by devastating floods in September that killed at least eight people, announced it had reached a deal to reopen Rocky Mountain National Park northwest of Denver from Saturday.
college research paper "With that kind of fall, I'm pretty fortunate to be playing," she told Reuters while adding she had been unable to hit a ball for almost three weeks after the injury. "(But) I'm here and ready to play a tournament."
Janni 26.11.2015 03:15 Three years accounting homework solutions Thanks to the grit and resilience of the American people, weâve cleared away the rubble from the financial crisis and begun to lay a new foundation for stronger, more durable economic growth. In our personal lives, we tightened our belts, shed debt, and refocused on the things that really matter. As a country, weâve recovered faster and gone further than most other advanced nations in the world. With new American revolutions in energy, technology, manufacturing, and health care, we are actually poised to reverse the forces that have battered the middle class for so long, and rebuild an economy where everyone who works hard can get ahead.
assignment expert legit Hoare said he received a call from GCHQ suggesting hackers would attempt an attack on the electricity. The threat failed to materialise, but Hoare detailed some of the measures put in place, including the ability to "switch to manual" if anything took place.
personal statement for graduate school Under terms of the plan, which were disclosed in asecurities filing on Monday, Bradesco Saúde SA will buy out a6.5 percent stake from Odontoprev Chief Executive Randal LuizZanetti, and consolidate its holdings in the company into aspecial purpose vehicle. Bradesco Saúde, through its majoritystake in the ZNT Emprendimentos SA vehicle, will controlOdontoprev.
pay to do my assignments The floods, stemming from days of incessant rain that began on Sept. 11, inundated roughly 2,000 square miles across 17 Colorado counties, nearly 2,000 homes and hundreds of businesses. Eight people were killed, one person is missing and presumed dead, and six others are missing, state officials say.
Isabella 26.11.2015 03:15 Accountant supermarket manager essay writing help free Germans are less worried about their jobs than they have been in years. Over the past half decade, as the economy rebounded strongly from the global financial crisis, the number of long-term unemployed in the country has tumbled 40 percent.
research paper assistance services Supporters of deposed Egyptian President Mohamed Mursi carry mock coffins during a symbolic funeral for the four men killed during clashes with police outside the Republican Guard headquarters a day earlier, in Cairo July 6, 2013.
online free essay writer While a Davis Cup team consist of four players, it could be the fifth man – Great Britain captain Leon Smith – who makes the critical call in this match. Who will he send out in the doubles tie to face Dodig and Mate Pavic on Saturday?
essay online Bianculli, who runs the Tvworthwatching.com website, addedthat with online-delivered shows like Netflix's "Houseof Cards" and premium cable networks like HBO andShowtime garnering several top nominations, fewer people areable to watch Emmy-nominated shows than in the past.
Оставить комментарий
в этом блоге
30 октября, 01:43
39 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
202 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
242 10
Западная пресса сообщила о новом витке напряженности между Украиной и США
30 апреля, 00:21
148 0
Великий кормчий собирается вбить клин между Европой и США
04 апреля, 02:12
156 0
В Китае убеждены, что в "украинском кризисе" не должно быть победителей и проигравших
25 марта, 23:15
159 0