Крепатура мышц после тренировки. Что делать?
21 апреля 2015, 11:52
Просмотров: 130360
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
Ayden 26.11.2015 11:45 Very funny pictures i can't do my essay Last week, First Lady Michelle Obama asked television and food company executives at a White House gathering to sell youngsters on healthy food with the pitch: "If anyone can make our kids eat their vegetables, it's all of you.
resume writing business plan It was Egyptian President Anwar Sadat’s public diplomacy in November 1977 that changed the Middle East; there may be no Sadats today, but even lesser men like Netanyahu and Abbas can reach out across borders and speak directly to the people.
community service importance essay Both the DGH and Conquest A&E departments are budgeted for five consultations, meaning in an ideal world both hospitals would have five experts employed at any one time. However, a shortage of qualified applicants means both sites are running at three and half consultants.
do my homework in spanish I think it a shame that that these entertainment shows are considered “news”. They are not. They are purely for entertainment, and profit. The motivation for them to taint the “news” for better ratings is far to great. Since they are entertainment, they have completely removed any senesce of journalist ethics. I think the authors defense of such shows proves my point. I am truly a news junky. I monitor many left and right wing outlets and from at least six or seven countries. This is a must to actually get enough information to make an informed decision about what is going. on. I do not troll any of the “mainstream” American outlets (NBC, ABC, CBS, Fox, CNN) as these have repeatedly shown that they are merely entertainment and will happily and reliable change the story for the best possible ratings.
Mya 26.11.2015 11:45 Whereabouts in are you from? i will pay for essay The only non-state broadcasters which have been granted licences are close to Zanu-PF, meaning many Zimbabweans only saw and heard negative coverage of Mr Tsvangirai and praise for Mr Mugabe during the campaign.
school papers school papers Although there is a certain amount of dispute, the ISF's basic program was the establishment of an Islamic state ruled by sharia law. It was decidedly skeptical about continuing to practice democracy once it had achieved power through the ballot box.
ineed help with a research paper The boards of both companies have approved the transaction,which is expected to close during the second half of 2013. Ciscosaid the purchase will be slightly dilutive to adjusted earningsin fiscal 2014 due to purchase accounting adjustments andintegration costs.
write my colege paper Religious students go to church, are more likely to believe in creationism or intelligent design, and to oppose assisted suicide, adoptions by same-sex couples and gun control. Secular students do not believe in God, endorse evolution, accept assisted suicide as moral, say gay couples should be able to adopt and want more gun control.
Dewitt 26.11.2015 11:45 Where's the nearest cash machine? professional typed paper writers New showdowns over spending are expected in the fall, asCongress confronts an Oct. 1 deadline to pass a bill funding thegovernment and then a White House request to raise the federalborrowing limit, known as the "debt ceiling."
someone to do school work for you “Obviously, three hours is a long time to wait, but it will save me over $6,000,” said Andrew Stryker, 34, a freelance television producer in Los Angeles. “For that, I would have waited all day.”
volleyball research paper Woods has piled up a record seven titles on the heavily tree-lined layout and is aiming to replicate that form over the next four days as he also aims to build momentum for next week's PGA Championship, the final major of the year.
how much does it cost to prepare a business plan Soon what little political process available to the 99% will disappear forever. In truth, it has nearly vanished at this point, and is fading ever more quickly as the wealthy prepare once again to fight over what precious little remains of our country in yet another meaningless election.
Sammie 26.11.2015 11:50 I'd like to order some foreign currency persuasive essays high school students First it was the Mets, of all teams, back in May. They beat the Yanks twice in Queens and beat them twice in the Bronx. That ended the notion that this injury-riddled Yankee roster would somehow put together a miracle, 95-victory season.
buy papers really cheap The Daily News has some of the most memorable photos in sports history. From legendary boxers and iconic tennis players to golfing greats and fabled Olympians, the Daily News has the photos you want of the once-in-a-lifetime sports moments. Find yours today and relive history.
american doctoral dissertations online In late 1941 Stalin signed an order to establish three all-women Air Force units to be grouped into separate fighter, dive bomber and night bomber regiments. Over the next four years these regiments flew a combined total of more than 30,000 combat sorties and dropped 23,000 tons of bombs. Nadezhda Popova, then aged 19, was one of the first to join the best-known of the three units, the 588th Night Bomber Regiment (later renamed the 46th Taman Guards Night Bomber Aviation Regiment).
essay on college entrance exams King denied all allegations against her, while Coulson admitted using inappropriate language and replacing a sign that stated what times relatives could speak to staff after it had been taken down. She also accepted she had sworn at colleagues.
Joseph 26.11.2015 11:50 Sorry, you must have the wrong number make for me apa abstract for my essay The latest sale was made on the first day the state was allowed to further reduce its stake after selling 260 million Nordea shares for $3 billion in June and takes total proceeds from Nordea sales during the government's years in office to $9.4 billion.
world history homework help Most of the 30 dead and 55 wounded in the suicide bombing were police officers, Aslam said. They had gathered for the funeral of an officer gunned down earlier in the day as he traveled through the city in a vehicle with his children, city police chief Mir Zubair Mehmood said. Two of his children were wounded in the attack.
anti essay customer service In Friday’s report, the company said it disagrees with the U.S. government’s current policy on the disclosure of national security letters, or NSLs. The government will allow some providers to publicly disclose a range of the NSLs they receive, but only by 1,000 at a time. That means that even if a company receives one such request, they must say they’ve received anywhere from zero to 1,000 of them.
writing report online Woods birdied the par-four third after a laser-guided approach left him an eight-foot putt and while he missed a short par effort at the following hole, he gained another shot at the par-five fifth with a tap-in birdie.
Valeria 26.11.2015 11:50 Hold the line, please writing help "Most of the money is being managed toward the broader indices so I don't think you have that much in the way of tracking. I don't think it's as important as when there is an S&P (change)," Saluzzi said, referring to when index funds buy companies added to an index and sell those that are removed.
lowering drinking age to 18 essay In addition to big banks such as Bank of America Corp and Goldman Sachs Group Inc, there were 50 participants, including major exchanges, clearinghouses, the U.S. Treasury Department, the Securities and Exchange Commission, the Department of Homeland Security and the Federal Bureau of Investigation.
pay to have coursework done UK fitness chain Gymbox just launched its new class dubbed Playboy Bunny Bootcamp, which is "inspired by the confidence, health and zest for life of the Playboy Bunnies who made the Playboy Clubs famous for more than 50 years." What it entails: a 45-minute high-intensity workout designed to have you not only looking fit should you don a bunny costume but feeling "healthy and empowered."
mba assignments "It was me thinking outside the game a little bit," Brown said. "I was just trying to make a huge play when I should've just looked the ball in. It was so simple. But I was looking up-field."
Randal 26.11.2015 11:50 How long have you lived here? help homework online An executive with a company called Textron, which makes unmanned systems, started giving campaign money to McKeon that year. The following year, according to Aerospace Daily, McKeon began asking heads of the military services to issue a report about plans for unmanned aerial vehicles.
will you do my homework "Paul Konigsberg threw aside his ethical duties as anaccountant in favor of his role as a false bookkeeper, whichincluded allegedly participating in a scheme of backdatingclient account statements to show fictitious trades andconjuring profits and losses of millions of dollars," U.S.Attorney Preet Bharara in Manhattan said in a statement."
lower drinking age essay The case in U.S. District Court, Northern District ofCalifornia is Wells Fargo Bank, National Association, asTrustee, et. al. v. City of Richmond, California and MortgageResolution Partners Llc, Case No. CV-13-3663.
pay for essays online "Israel respects the full sovereignty of Egypt," Yaalon said. He said Israel is "aware of the Egyptian military's increased activity against terror infrastructures in the Sinai Peninsula" and praised the Egyptian military for "fighting first and foremost to protect Egypt's citizens and sovereignty."
Raleigh 26.11.2015 11:50 Could you tell me the dialing code for ? are custom essay services legal "Just doing nothing is a vote for the status quo, which is broken," Poe said of an immigration system that has struggled to deal with the estimated 11 million undocumented residents in the United States.
buy assignments online australia The BBC's Hague Correspondent Anna Holligan says the judgement is significant as it appears to acknowledge that the US may have been aware of torture techniques used against suspects overseas - something Washington has always refused to comment on.
themes for research paper We previously heard rumors of a new BlackBerry flagship on the way, and in the last few days weâve been hearing more and more about the BlackBerry A10. Yesterday we saw leaked evidence that it will come to Verizon. Now weâve come across a BlackBerry A10 video leak, in which the phone can clearly be seen wearing the AT&T logo.
website to write essays Money for the bridge project would be spread over three years and would come from the state Department of Transportation. It is expected to match money from the U.S. Department of Interior, keeping construction on pace to be completed by 2017.
Jamie 26.11.2015 11:50 I'd like to take the job difficulty writing essays It was true for Beyonce, Usher, Nelly Furtado, 50 Cent and Mariah Carey, all of whom performed for Libyan strongman Moammar Ghadafi. (Now that he's dead after the revolution there, that gravy train has stopped, at least.) It was true for Hilary Swank and Jean Claude Van Damme, who celebrated the birthday of brutal Chechnyan leader Ramzan Kadyrov. It was true for Kanye West, who collected an estimated $3 million for his performance at the wedding reception of Aisultan Nazarbayev, grandson of Kazakhstan President Nursultan Nazarbayev. Basketball player Dennis Rodman seems to think his visits to North Korea are some sort of diplomatic outreach, while instead they expose him for the attention-seeker that he is.
essay mill The idea of expanding the database comes at a time when the government's collection of citizens' phone and internet data is in the headlines, after a former CIA contractor revealed top secret information about surveillance programs.
ideas for a process analysis essay The Big 2 are no longer the dominant forces they were in decades past, facing competition from smaller publishers and new platforms. Yet there are other reasons Marvel and DC face a higher level of scrutiny. Working at the Big 2 provides a steadier pay check than the more independent routes.
english essays for sale Bieber, 19, and Gomez were spotted at the same holiday party and the "Beauty and the Beat" singer posted a pic of the two of them together on Instagram that day with the caption, "#heartbreaker."
Alonzo 26.11.2015 11:50 magic story very thanks can someone write a college report for me? Go ahead Harry change the same rules you were crying about a few years ago when the Republicans were talking about the so called "nuclear option". Maybe you are now saying Presidential appointees only, but when the Republicans take over the Senate, and they will, they can change the rules to what ever they want. A note to the liberals, take care because what might be good today will come back to bite you in the arse.
assignment help brisbane "The prevalence has been pretty much confined to the male gay scene and even within that what you might call the heavy-end party scene of injecting crystal meth and promiscuous sexual activity," says Harry Shapiro of the charity Drugscope.
essay on community service benefits The new online health insurance marketplaces at the heart of President Barack Obama's Patient Protection and Affordable Care Act, better known as Obamacare, are set to open on Tuesday. The marketplaces, or exchanges, will offer subsidized health insurance to low-to-moderate income families in all 50 states and the District of Columbia.
online work for students "It was just a bang and a bounce and then just a slam on the brakes and then it was a skidding feeling. You could tell they were trying to stop the plane," Kathy Boles told CNN. "It was very clear as soon as we went down that something was really wrong."
Layla 26.11.2015 11:50 What sort of music do you like? statistics assignment help australia Deutsche Telekom and its partner United Internet,which account for about two-thirds of all email users inGermany, said they would protect clients' emails via so-calledSSL (Secure Sockets Layer) encryption. This is an option alreadyoffered by Google.
get an essay written for you Mark Zandi, chief economist at Moody's Analytics, said the markets' fear of unpredictability due to two sweeping measures passed under Obama – the Dodd-Frank financial regulation and Obamacare – would fade in the next year or two, but concerns have been replaced by the governing uncertainty currently on display.
business report writing helper On Wednesday there was a hive of activity down at the National Museum of Kenya, where the festival takes over for four days. Unassuming from the dusty highway outside, the museum is actually set within lush grounds, home to calling birds, blossom and, famously, a two million year-old fossilised elephant. Large white tents bobbed around the garden’s narrow paths, seemingly floating, like giant wizards' hats, as members of the team set up camp and the raindrops started to fall.
website content writing services China has targeted foreign firms on multiple fronts in recent months, including alleged price-fixing, quality controls and consumer rights, forcing companies to defend their reputations in a country where international brands often have a valuable edge over local competitors in terms of public trust.
Douglass 26.11.2015 11:50 Directory enquiries discount research paper writing services (With additional reporting by Niklas Pollard in Stockholm, Euan Rocha and Allison Martell in Toronto and Jennifer Kwan in Victoria; Editing by Alistair Scrutton, Ralph Boulton and Michael Roddy, Jeffrey Hodgson and Vicki Allen)
service dissertation At midday Friday, the storm was centered about 250 miles(405 km) south-southwest of the mouth of the Mississippi River.It was moving north-northwest but was forecast to turn to thenortheast as it crossed the coast.
how many paragraphs should an evaluation essay be If Senate Republicans such as Cruz and Mike Lee of Utah make good on their threat to use every tactic available to stop Obamacare, the Senate may not vote on a stopgap spending bill until this coming weekend, leaving the House little more than 48 hours to accept or reject it.
fahrenheit 451 research paper The report comes several days after Beijing began a newcampaign to reduce overcapacity in several industries, a stepseen as key to eventually rebalancing China's economicstructure. It warned that steel, photovoltaic and shippingsectors may be at the forefront of a new crop of bad loans.
Rickie 26.11.2015 11:51 How many are there in a book? write my paper best prices Northstar, in which U.S. buyout firm TPG Capital ManagementLP has a minority stake, was competing against severalprivate equity bidders including Blackstone Group LP andAffinity Equity Partners, sources told Reuters.
cheap essay paper writing service JPMorgan has reorganised its physical trading businesses asa "merchant banking" activity to get around restrictions on abank engaging in non-banking operations. But in this form, thelaw allows these assets to be held only "for a period of time"for the purpose of "appreciation and ultimate resale ordisposition". (12 USC 1843(k)(4)(H))
write on paper online Some might call that underpaid. Facebook Inc's VP of engineering, Mike Schroepfer, took in $24.4 million in stock awards the year before the social network's 2012 initial public offering. He also drew a salary of $270,833 and a bonus of $140,344. But Facebook that year posted revenue of $3.71 billion, 10 times more than Twitter's $317 million.
help with essay topics NASA scientist, Michael Studinger has contributed two things that led to this discovery. The first being the enormous amount of data collected by IceBridge, and the second being all the work of combining this data with other datasets to produce a Greenland-wide compilation.
Lauren 26.11.2015 11:52 I'd like to open a personal account admissions essays that worked This year's broadcast is also currently the no. 1 cable entertainment telecast of the year among the P12-34 rating, MTV's key demographic. The MTV press release announcing the rating also brags the show broke records on MTV's digital platforms as well.
essay on my native town Guthrie has been doing her part, showing up for work, smiling and frequently knocking it out of the park with coverage of stories from the Supreme Courtâs ruling on health care to the election, the Newtown shootings, Pope Benedictâs abdication, the tornadoes in Oklahoma and the Boston bombing.
best way to start a research paper "I don't plan on there being a 7th" restructuring plan,Combes told parliament's economic affairs committee. "I'mconvinced that we have a plan that is coherent, that iscomplete, that addresses all the problems the company is facingand can get it back on its feet."
essay basics The practical implications for U.S. arms manufacturers are likely to be limited since, as Kerry noted, the United States already has in place the kind of strict export controls for weapons that are outlined in the treaty.
Clark 26.11.2015 11:52 It's OK where can i buy term papers online Of course, the Pakistan model is a very low bar to set for governance. Pakistan has been racked with internal security issues, and a democratically-elected government successfully finished its entire term for only the first time this year. Egypt has another critical difference from Pakistan, one that comes with great risks and rewards: there is an empowered, vocal, active civil society. The ârebelâ signature of the protests is what made Mursiâs ouster possible; a similar civil activism is what drove out Mubarak too.
purchase research papers online Some soldiers who survived the Nov. 5, 2009, rampage on the Texas Army post say waiting to testify in Maj. Nidal Hasan's court-martial has caused them to miss family reunions, vacations and other events. They're tired of the unexpected legal snags and numerous delays.
homework sheets * J.C. Penney Co rose 4 percent in premarket tradingafter the retailer said William Ackman has resigned from itsboard. Ackman, who runs the hedge fund Pershing Square, has beenpushing Penney to oust its chairman and chief executive.
coursework help Maintaining your weight loss means healthy habits have to become a way of life â and no one said it was easy. However, with the right mindset, support from your health care team and peers, as well as applying the right habits, you can ward off excess pounds for a lifetime and add to the statistics of success!
Оставить комментарий
в этом блоге
30 октября, 01:43
45 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
206 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
151 0
Великий кормчий собирается вбить клин между Европой и США
04 апреля, 02:12
159 0
В Китае убеждены, что в "украинском кризисе" не должно быть победителей и проигравших
25 марта, 23:15
159 0