Best Exercise For Your Heart
To failure: why muscles are clogged and how to avoid it
Sometimes, while exercising in the gym, there is a feeling as if the muscles are stiff with tension. They cannot be relaxed or stretched. Usually they say about such people: they are hammered. But what exactly is muscle clogging and how to prevent it? We figure it out with the World Class coach Alexander Karpov.
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4 simple rules to help avoid overload and injury.
Lactic acid and others. Massage will help to disperse the blood
Muscles are clogged for several reasons. One of them is overvoltage. If the load is large and the muscles do not have time to relax, they go into a state of increased tone - they become engorged, increase in volume, become rigid and inelastic. In addition, breakdown products of organic matter, such as glycogen, accumulate in the tissues. Under intense stress, the body converts it into energy, resulting in the release of lactic acid, which clogs the muscles.
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Preventing this process is almost impossible, especially if the workout is long. However, the tension from the muscles can still be relieved, for example, with the help of massage or stretching. And, of course, we must not forget about safety precautions so as not to damage muscles and tendons.
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Alexander: In principle, it is normal that muscles are clogged, but several factors should be taken into account. It is important not to overload it. It should correspond to the level of the trainee and his training goals. If you cannot control this on your own, it is better to contact a coach. Do not forget about the recovery mode - sleep, rest and nutrition. From constant lack of sleep, the muscles and the entire body will recover longer. With an unbalanced diet, the body will not have enough micro and macro elements to recover.
A faster recovery is facilitated by massage, including self-massage. There are enough variations of it now. Alexander recommends actively resting between sets - to make aerobic pauses of various types. You can also include stretching elements, such as stretching antagonist muscles and a working muscle group. Moderate stretching improves circulation in the targeted area, which also speeds up recovery.
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Is it good to hammer muscle? Coach's Opinion
Some believe that microtraumas that form due to high loads stimulate muscle growth, and therefore, muscles need to be pumped to failure. However, this theory has been challenged more than once by sports doctors and coaches. Tight, inelastic muscles are not at all a sign that the workout was productive and correct.
Alexander : Many people consider this congestion to be an indicator of the effectiveness of the workout, but this is only partially true. Excessive muscle stiffness or pain after exercise can cause discomfort in daily life for some time. It can also cause overtraining.
Trainer advises focus on the body's feedback. To do this, you can use the Borg scale (from 1 to 10) and after each workout evaluate the level of load, where 1 is too light, and 10 is the muscle exploded. For productive workouts, you need to stay in the 5-7 points area.
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Everything is good in moderation, including fitness. Workout should be regular and appropriate to your fitness level. If after a tough strength training you can't get out of bed for a week, then what's the point? Rest is not worth neglecting - in order for muscles to grow and develop properly, they need time to recover.