bolovima mišića se uglavnom ništa da biste dobili previše zabrinuti. Ako je došlo do ozljede će to biti prilično očito i da će se razlikovati od opće achiness koji dolazi s tvrdim. Ipak, psihološki učinak upale mišića i achiness može biti samo krivac da se čuva od udarca u teretanu. Ako ste ozlijediti sebe do te mjere da ne bude u mogućnosti da biste dobili leđa u teretanu za sljedeća tri dana, onda ste u suštini ste poraženi u svrhu vježbe na prvo mjesto. Ako pretjerati i onda ne brinuti o sebi nakon vježbanja, od vas će zapravo biti žrtvovanja još nekoliko puta u teretanu. Pogotovo ako su samo početku, to overdoing a zatim navedenog pravilno post-vježbe prehrana će cijeli doživljaj manje pozitivan. Kao takva, ne samo da će ovih jednostavnih koraka će vam pomoći da brže oporaviti i dobiti u teretanu idući dan, ako ste tako sklon, oni će također pomoći da vaš fitness iskustvo više ugodno. Na taj način, vi stojite puno veće šanse za održavanje sa vaše vježbe rutinu. Uzimajući nekoliko mjera opreza i poslije treninga dodataka, dakle može značiti razliku između tjelesne želite i tijela imate.
...After a trip to the gym most of us get on our day and I hope we can push just the right amount. Too much, and we'll end up feeling sore the next day, too, and an hour and a half may end up as lost. Assuming that we have stretched before and after that we usually eat a fairly well-balanced diet, our bodies need to be able to recover and move on pretty quickly. However, there are times when we need to think a little more about how to nourish our body after a workout. This may be the case if for example we are starting a new exercise regime or recovering from an injury which is necessary to take extra care.
...It is possible that we are just ramping up our regular routine, but whatever the case, it is always best to know how to supply the body with what it takes to make every workout safest and most productive possible. One of the most important ways to ensure that both conditions are met is to pay attention to your post-training methods. Here are some pretty simple tips to help make sure that your body is pampered after a hard workout, and, as such, it will be healed and ready to go to the next gym date.
...First of all we must ensure that prior to hitting the gym, we give our bodies the fuel required for izvođenje.Balans proteins and carbohydrates in the diet ensures that your body will need energy. Glycogen is the fuel that gets released when you use your muscles. As such, it is one of the most important aspects of any workout. Glycogen is produced in the body from carbohydrates. These carbohydrates are broken down internally, so that they can later use as fuel. If, as is too often the case for some of us, that glycogen is not used immediately, it gets stored to be used as fuel for the body later. Of course, if you binge on carbs, and then would not be in the gym, and carbohydrates and can easily turn into extra pounds.
...If, on the other hand, however, that we get to the gym, the glycogen will begin to be released in stores. Your body starts to access glycogen in order to live up to the increased demands being made upon it. Immediately after training, the enzyme that converts glucose and glycogen were elevated, as such, it can also be the best time to replenish the body with glucose. For about 30 to 45 minutes after intense exercise, consumption of glucose will go towards filling the muscles as fuel, rather than other less desirable places. This period is called "carbohydrate window." For this small amount of time, low carb indulgence is recommended and therefore guilt besplatno.Mali carbohydrate-rich snack (100-200 calories or so) may be all you need to make sure that your muscles get what they need to complete recovery.
...If, on the other hand, however, that we get to the gym, the glycogen will begin to be released in stores. Your body starts to access glycogen in order to live up to the increased demands being made upon it. Immediately after training, the enzyme that converts glucose and glycogen were elevated, as such, it can also be the best time to replenish the body with glucose. For about 30 to 45 minutes after intense exercise, consumption of glucose will go towards filling the muscles as fuel, rather than other less desirable places. This period is called "carbohydrate window." For this small amount of time, low carb indulgence is recommended and therefore guilt besplatno.Mali carbohydrate-rich snack (100-200 calories or so) may be all you need to make sure that your muscles get what they need to complete recovery.
...Glutamine can be used by the body at the time of emotional and mental stress, or during illness. For example, if you're fighting a cold or other minor infection, L-glutamine, which generally goes toward muscle maintenance and production can instead be directed towards strengthening the immune system. As such, if you're struggling with a cold or the flu or being under more stress than usual, L-glutamine supplementation may be something to think about how to speed up recovery after training. Choosing between the muscle and maintaining a healthy immune system is not something you want your body need to be taken into account.
...L-carnitine is another important feature that can be very beneficial for athletes and exercise enthusiasts. L-carnitine reduces the production of lactic acid in the body, substances often responsible for inflammation and achy muscles. Supplemental L-carnitine can help to relieve muscle soreness after a workout and actually speed up muscle recovery. Building muscle involves stressing and tearing them first, and even mild strength training, therefore, can lead to some minor aches and pains. This amendment reduces pain and muscle damage from heavy activity and aids in increasing blood flow throughout the body.
...Minerals such as sodium and potassium can also get depleted after intense exercise, so make sure your multivitamin contains adequate amounts of these minerals is very important. Especially if you are ramping up their exercise regime, it might be worth talking with health professionals about the extra minerals. Some formulas actually contain a mixture of glucose, fructose, L-glutamine and sodium and potassium. Looking for something that is all one can be an easy way to keep things simple.
...too little protein goes a long way to ensure that your body recover from exercise. The protein was found to repair muscle damage and aid recovery by increasing the rate of glycogen synthesis. Adding small amounts of protein carbohydrate snack (one to four ratio of protein to carbohydrates) can help to improve glycogen refueling process. Some good ideas for snacks and meals after training include peanut butter on whole wheat toast or a granola mixed with yogurt one percent. Healthy carbohydrates, healthy protein will help speed recovery and increase your energy, so you do not feel drained after an intense session in the gym.
...Finally, if you accidentally did a little too hard, or they forgot to stretch and take your post-workout meal, you may need to take other steps to minimize recovery time. If you've overdone it a bit and now suffer the consequences, it's probably best to take a nice long soak in a hot tub. Adding some Epson salts in a hot bath will help relax both mind and muscles. As it can make you sweat more, be sure to continue to drink plenty of fluids during and after the flood.
...
No comments:
Post a Comment