Крепатура мышц после тренировки. Что делать?
21 апреля 2015, 11:52
Просмотров: 130340
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
Enrique 26.11.2015 07:38 Yes, I play the guitar wirte my papw By January of this year, the USDA told Schumer it would try a Greek yogurt pilot in New York, Idaho, Arizona and Tennessee, and set a deadline of Monday this week for yogurt makers to bid with their proposed products.
inquiry based research paper "It was all those same things that we've been doing all year and that we did eight, ten years ago. You have to keep believing you're doing the right things for the right reasons, and eventually it's going to work."
buy college term papers online U.S. mobile tower operators American Tower, CrownCastle, Canadian pension funds CPP and Public SectorPension (PSI), infrastructure funds Antin of France and US AMPCapital as well as leverage buyout firms are expected to bid forthe domestic unit of the digital television distribution groupahead of Friday's deadline for first round bids, the peoplesaid.
help me do my essay âI got into this because of music, just to be around it, because I donât possess the talent that [talk show hosts] do,â he said. Pressed on whether he ever planned to be the second Carson to host âThe Tonight Show,â after Jay Leno announced he was vacating the spot, Daly said, âNo, of course not.â
Buddy 26.11.2015 07:38 Where do you study? buy already written essays online Mrs Banister is standing as an anti-immigration candidate for the One Nation party founded by Pauline Hanson, the controversial former MP. The mother of two is also facing criminal charges for allegedly placing anti-Muslim stickers saying "Halal food funds terrorism" on products in a supermarket.
home online work In a sign of the shifting political mood in Washington toward diplomacy, a group of Republican and Democratic senators began drafting a modified resolution on the use of military force that would give the United Nations time to take control of Syria's chemical weapons.
custom writing essays uk Or would it? In 1989, the United States first president Bush tried to put the US on the road to a Mars landing but quickly pulled back when Nasa worked out the staggering cost. Yet 15 years later, when his son tried the same thing, the idea received more traction, in part thanks to a development from 1991 called Mars Direct.
college common app essay “We need to build a new model of Republican answers that starts with the health system we need and [then be able to say] that’s why I’m against Obamacare – in that order,” Gingrich said. “We need to get away from this, ‘I’m against Obamacare,’ and then stop – and that’s all you have to say.”
Ronnie 26.11.2015 07:39 I was made redundant two months ago essay on importance of social service Hanns was a tough interrogator with a burning vengeance. It is not difficult to understand why. At Belsen he wrote about the “dead bodies walking about, dead bodies lying about, people who thought they were alive and they weren’t,” a vivid summary of the hell the camps had become. Hanns represented a decent and more tolerant Germany and was willing to fight alongside Germany’s enemies to see his country restored.
writting service "Assad and the Russian backers would not have raised that possibility (of scrapping the weapons) if they did not face the threat of military force, and they are unlikely to follow through if the threat does not remain credible," Carl Levin, chairman of the Senate Armed Services Committee, told a meeting of defense reporters.
buy biology reserach papars Salford divisional commander Chief Superintendent Mary Doyle said: âThis was a dreadful case where the girl endured years of domestic exploitation at the hands of the Ashar family. They have exploited her disability and made it appear to the authorities that she was responsible for their own fraudulent behaviour. She was essentially kept in domestic servitude.
online homework help for kids âWe thought of another scenario. Weâre not asking them to take a pill every day. Instead of taking it continuously, they would take the drug as needed, say before going out on a Friday night and once a day until youâre done for the weekend,â Tremblay said. âSurprisingly, studies show that sexual activity can be predicted.â
Katherine 26.11.2015 07:39 I'm a member of a gym write my college paper "Motorola's Moto X pays an unusual level of attention to some core activities most people do with their mobile phones: quickly taking pictures, searching the Internet, texting, and most of all just holding it," PCMag's Sascha Segan found. "That's going to make the X the go-to phone for folks looking for an Android device focused on one-handed convenience rather than on piling in as many features as possible."
best essay writing service online I repeat, the founding fathers never considered hi-cap mags or assault rifles or semi-automatic hand guns or anything that you are trying to fit into the 2nd Amendment. While the founding fathers were talking about single shot muzzle loading weapons I don't think that has to limit what can be covered.
writing an essay on a book Just 43 per cent of children aged 11 to 15 had ever drunk alcohol last year compared with 61 per cent in 2002, according to a survey of 7,590 school pupils by the Health and Social Care Information Centre.
i need to write an essay "They benefit from the protections of our laws, so it is fair and just that they be asked to share in the obligation to do jury duty, just as they serve in our courts, schools, police departments and armed forces," he said.
Walton 26.11.2015 07:39 We used to work together learn writing Controversy here as the linesman raises his flag for ages but is over-ruled by the referee. Mikhail Antonio plays in Atdhe Nuhiu who has a simple tap-in. The Yeovil players had stopped moving and are trying to complain but without any luck. Very harsh on them there.
essay on my garden for class 6 If you thought the Victoria's Secret Fashion Show was hot, you haven't seen anything yet. Rihanna posted this photo of herself on a couch backstage wearing nothing but black ankle boots and stockings, leaving little to the imagination. The "Diamonds in the Sky" singer looked perfectly at home among the leggy, barely clothed ladies on Nov. 7, 2012.
essays about nature Sometimes, they even introduce activists to other investors who may have similar views on a company. That is particularly valuable to "accidental activists," or funds that agitate only occasionally, the lawyers said.
slavery essays Mr Crow, who describes himself as ‘communist stroke socialist’, has called for the full nationalisation of the “commanding heights” of the economy. He has singled out the “absolute greed and corruption” of investment managers and has regularly criticised the pay for FTSE 100 chief executives.
Margarito 26.11.2015 07:39 How do I get an outside line? biology lab report outline You promise bi-partisanship all through the election campaign, and then ram your own Obamacare down the throats of the American people without one Republican vote and no Republican input, and now you're whining about push back?????
someone do my assignment âI observed Michael like I had never seen him before, and it troubled me deeply. He appeared lost, cold, afraid,â he said. âI just felt that he wasnât present, he wasnât there ⦠I just felt like there was something going on that was more than just physical.â
write homework for you Samsung said it was "disappointed" at the lifting of the ban. "The ITC's decision correctly recognized that Samsung has been negotiating in good faith and that Apple remains unwilling to take a license," it said in a statement.
write a paper for me cheap Wieczorek said that until recent years, rescuers would not have faced that issue because planes tended to explode during crash-landings. But the development of fire-resistant materials in planes in recent decades has increased survivability in hard landings such as the one at SFO.
Jefferey 26.11.2015 07:39 Could you ask her to call me? write my business case The new mother gave birth to a son in Tokyo last December, and she and the child continue to be healthy, said Dr. Kazuhiro Kawamura of the St. Marianna University School of Medicine in Kawasaki, Japan. He and others describe the technique in a report published online Monday by the Proceedings of the National Academy of Sciences.
psychology dissertation ideas Former U.S. National Transportation Safety Board ChairmanMark Rosenker said the Heathrow incident was extraordinary news,coming so soon after the fleet had returned to service, but hecautioned against jumping to conclusions.
barn burning william faulkner essay Rodriguez left PNC Field around 2:15 p.m. in a white GMC Yukon driven by girlfriend Torrie Wilson, adding that he's "very confident" in getting favorable results from the MRI and an examination by team doctor Chris Ahmad.
custom essays co uk feedback Caballero had attempted to make money with titles based on the well-known Ben & Jerry's ice creams, though it's ended badly. The studio's products also featured the same clouds and cows used the ice-cream company's branding and Ben & Jerry's launched a court case in 2012 claiming 10 titles besmirched its name and infringed trademark.
Tyson 26.11.2015 07:39 I'd like to withdraw $100, please paperwriter White House Chief of Staff Denis McDonough and other aides will brief President Obama on Sunday about effects that include the cancellation of classes at the Merchant Marine Academy in Kings Point, N.Y.
scientific essay writing "If the United States is unwilling to lead a coalition of people who are prepared to stand up for the international norm with respect to chemical weapons that's been in place since 1925, if we are unwilling to do that, we will be granting a blanket license to Assad to continue to gas," Mr. Kerry said on ABC's "This Week." "We will send a terrible message to the North Koreans, Iranians and others who might be trying to read how serious is America."
outline for argumentative essay "In general we want people to follow the rules, stick to the norms and do what's expected of them. That's how society is run," she said. "But occasionally it is helpful to break free from all of that and branch out and do something fresh and new."
warwick university online essay submission Ecclestone, 82, was indicted earlier this summer but under the German legal system his defence is allowed a period of time to respond to the charges with the court then deciding on whether the case should proceed to trial. A decision was due by "mid-September".
Floyd 26.11.2015 07:39 Do you know what extension he's on? help with english essays online Evan Longoria celebrated his 28th birthday Monday, but the big gift was the one he gave his teammates, a three-run homer off Sox starter Clay Buchholz in the fifth that tied the game 3-3 after the Rays had allowed runs to score on a throwing error in the first and a wild pitch in the top half. But getting this must-win wasnât as simple as one momentum swing.
cheap assignment writing "He's been a particularly good dealmaker, there have been anumber of deals that he has carried out to rationalise theportfolio... and of course most recently the Valiantacquisition," Canaccord Genuity analyst Charlie Sharp said.
write personal essay college Cale, the singer-songwriter and producer known as the main architect of the Tulsa Sound, died on July 26, 2013. His manager, Mike Kappus, said he died of a heart attack. He was 74.
best places to buy an essay online "The Fed will leave a big void in the market ... People willscramble for capital. But even if they pay 50 bps (premium) it'sstill pretty cheap funding," said Steve O'Hanlon, a fund managerat ACPI Investment Partners in London.
Franklin 26.11.2015 07:39 How many are there in a book? fire service research paper topics JPMorgan's board recently changed its rules to give morepower to directors other than Dimon after some shareholderscited the risk-control problems to argue that Dimon should notbe both board chairman and chief executive.
who can do my assignments On this week's Daily News Fifth Yankees Podcast, Mark Feinsand sits down with outfielder Vernon Wells to discuss the Yankees' fading postseason hopes, the tough road trip and what the team's recent stumble means going forward.
we do assignment for you White, a former federal prosecutor, has already sought to add teeth to SEC settlements by requiring defendants in certain cases to admit to wrongdoing, rather than settle without admitting or denying the charges.
get annotated bibliography written Deputy Mayor Cas Holloway asked Liuâs office this month to approve an agreement for Verizon to pay the city $50 million in restitution for the company's more than three-year delay in providing a workable new 911 call-taking system, known as Vesta.
Mary 26.11.2015 07:40 Best Site good looking writing for life paragraphs and essays The Turkish leader also lashed out at Western nations and others for not speaking out against President Mohammed Morsi's ouster on July 3, saying they had "the blood of innocent children on their hands."
volunteer work essay Soriano homered twice for the second straight night and drove in a career-high seven runs, giving him a staggering 13 RBIs in two games while powering the suddenly potent Yankees to an 11-3 victory over the Los Angeles Angels on Wednesday.
where to buy a comparison and contrast essays However, Google's vice president of public policy and government relations, Susan Molinari, said the search giant is proactive: "In 2012, we disabled ad serving to 46,000 sites for violating our policies on copyright infringing content, and shut down more than 82,000 accounts for attempting to advertise counterfeit goods," she said. "Nearly 99% of our account suspensions were discovered through our own detection efforts and risk models."
high school research paper help Sabathia gave up two runs in the first inning on Mark Trumboâs home run to left, though the lefty would have been out of the inning unscathed if right fielder Vernon Wells hadnât missed a fly ball in foul territory.
Winston 26.11.2015 07:40 Not available at the moment homework help on history The select committee that is examining the draft lobbying bill which has raised hackles throughout the voluntary sector, said yesterday that it had only received submissions from two charities so far and that more should send in evidence for MPs to look at.
someone to write my essay Most of those who gather hail from the immediate area in the geographic heart of Serbia. With no outside sponsorship, little promotion and no commercial facilities except for a beer tent, the event still manages to attract a niche following of curious spectators.
writer services The foiled attack targeted the cities of Mukalla and Bawzeer in southern Yemen and would have been followed by attacks on the pipelines by terrorists dressed as military personnel, spokesman Rageh Badi told The Associated Press.
help write my papwer "It is inexplicable how a district court just today discovered a new definition of marriage in our laws, when our marriage law has not been changed in over a century," State Senator Bill Sharer, a Republican, said in a statement.
Katelyn 26.11.2015 07:40 Punk not dead online essay writers He had a short but difficult life. He endured a stem cell transplant in July 2012. Last March, he underwent surgery to remove a kidney ravaged by a tumor. During a Make-A-Wish trip to Disney World in June, Logan fell ill. He was hospitalized in Florida before he was flown back to Pittsburgh.
where to buy essays "AWS is having a really meaningful impact on IT and the bigincumbent companies like IBM are reacting to that now," saidColby Synesael, an analyst at Cowen & Co, who covers RackspaceHosting, one of Amazon's main rivals in the cloud.
write my essay paper "From the papers Russia presented, and reading between the lines, it appears that they did not want the United States and New Zealand determining which areas could be fished and which couldn't," he said.
i need to buy a college essay "We were informed that, not only had the Commission rejectedthe proposed settlement agreement in principle that had beennegotiated between defendants and the SEC staff, but it was alsounwilling to settle with defendants on any other terms," hewrote, italicizing the last four words for effect.
Garfield 26.11.2015 07:40 What's your number? research papers to buy com Most European domestic leagues begin in late August and end in early May. A winter break is necessary for the MLS since it has franchises in several cites â including Chicago and Toronto â where playing matches in December and March is a risky proposition.
purchase an essay In recent years, severe storms and tornadoes have produced more destruction than any other weather phenomena and are typically one of the main causes of catastrophic losses in the U.S. Of the 11 weather disasters in 2012 that led to at least $1 billion in damages, seven were caused by severe thunderstorms and tornadoes..
what should i write my argument paper on But the government has given few details on any new approachto boost employment, except to say it will soon completenegotiations on a free trade pact with the European Union and torepeat plans for a balanced budget with no new taxes.
do my assignment for me uk But the parents of North West needed some quality time together. Leaving their baby girl at home, Kimye headed for a double date Friday with Tyga and his girlfriend Black Chyna. The couple's enjoyed Cantonese cuisine at the Los Angeles eatery Hakkasan.
Carson 26.11.2015 07:40 Remove card your essay writer Stella McCartney's latest collection, called 'The Girl With the Python Tattoo', was full of python-embossed jacquard and serpentine prints in shades of mustard and pale pink meaning evening the most demure girl would be able to carry off the wild print with ease.
writing a recommendation letter for a student The Iranian news agency also reported that CNN added in sentences that Rouhani did not say at all including, âWhatever criminality they committed against the Jews, we condemn, the taking of human life is contemptible ⦠but taking the human life is something our religion rejects but this doesnât mean that, on the other hand, you can say Nazis committed crime against a group now therefore, they must usurp the land of another group and occupy it. This too is an act that should be condemned. There should be an even-handed discussion.â
technical report writing Antitrust regulation of the German telecoms sector madeheadlines earlier this month when a court ordered the carteloffice to re-examine U.S. cable company Liberty Global's acquisition of its German peer KabelBW, which wasapproved at the end of 2011.
assignment provider In the calls, a man advised security officials to beginevacuating terminals and said he would be watching to make surethey complied. Law enforcement did clear some terminals but nothreat was found, Eimiller said.
Оставить комментарий
в этом блоге
30 октября, 01:43
44 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
203 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
149 0
Великий кормчий собирается вбить клин между Европой и США
04 апреля, 02:12
158 0
В Китае убеждены, что в "украинском кризисе" не должно быть победителей и проигравших
25 марта, 23:15
159 0