are your muscles recovering? Rest after training

are your muscles recovering? Rest after training How much muscle regenerates Have you noticed that you have a little less strength than usual lately? Despite regular training, you do not see the desired effects in your body? Perhaps you did not take care of adequate rest. In our article you will learn how much muscle regeneration and how to make the time between visits to the gym to use in the right way. What is regeneration? Simply put, and at the same time in sufficient detail, regeneration is a process in which muscle cells are renewed, rebuilt and grown, which are damaged. It should be noted that it is an inseparable element of any strength training, and takes place between the next stays at the gym. We recommend: The best chest exercises at home During intense physical activity, fatigue appears in individual structures of your body. So the natural process is loss of strength, which you can only regain by resting. How much muscle is regenerating? It depends on two factors - the type and level of fatigue your body has suffered. Muscle fatigue during exercise There are three types of fatigue that our body may experience during training: peripheral central, muscle damage. Peripheral fatigue Most often it appears already during strength training. It occurs due to the combination of several processes, among which the most important are the accumulation of metabolites, fatigue of motor neurons and muscle fibers, and imbalance of the sodium-potassium pump. This type of fatigue does not

affect the appearance of others. Central fatigue It's fatigue of the nervous system. It depends on the level of disorder in sending the nerve signal from the brain or the spinal cord. An additional factor is the reduced excitability of motoneurons. It is not a long-term process unless it is accompanied by another type of fatigue. Its level depends on the length and intensity of the workout itself. Thanks to central fatigue, the body protects against serious muscle injuries caused by overtraining. Muscle damage It occurs when individual elements of the muscles break off or tears inside them. They can have different intensities. Small ones regenerate very quickly, larger ones - even up to several weeks, because it is necessary to create a new fiber. Their degree usually depends on the characteristics of strength training. Why is resting after training so important? Muscle regeneration also depends on the individual characteristics of the individual trainee. However, you can distinguish 4 of the most general processes that occur at this time in your body. The first is protein synthesis that leads to muscle growth. The most important are the first 4 hours after training - that's when the body works up to 50% more intensively in this area. We recommend: What is the largest human muscle? Then it is worth mentioning the reconstruction of muscle fibers. As we mentioned, micro-injuries occur during exercise - there are more when the training was intense. During regeneration, they heal and strengthen. rest after training It should also be remembered that during the regeneration, the necessary fluid replenishment occurs.

During intensive training, we lose a lot of them from the body - not only by sweating, but also in the process of breathing, which is accelerated. Liquids that we supply before, during and after exercise are necessary for proper transport of nutrients to muscles and all organs. Resting after training is also important because during this time the waste products are removed. During intense physical activity, there is an accumulation of acids, and regeneration allows you to restore the appropriate muscle pH and normal intramuscular blood flow. Principles of effective regeneration Adequate hydration 60-70% of the human body consists of water, and during training we lose a lot of it. Therefore, to make rest after training effective, we need to replenish its reserves. It's best to choose highly mineralized water that will also provide many essential minerals. Drink water in smaller portions - before, during and after training. Depending on your weight, on days when you decide to do intensive exercises, you can drink up to 4-5 liters a day. [1] Diet before, after and during training If you're wondering what to eat during recovery, start with a well-balanced meal before training. It should consist primarily of complex carbohydrates and protein. Remember to eat it at least 1.5 hours before exercising. In this way, you will avoid feeling heavy stomach and unpleasant effects of overeating before training. We recommend: Beer after training - does one beer support regeneration? On the other hand, if you train for more than 60 minutes, also provide a source of energy during exercise. Reach for something small, preferably snake Prześlij opinię Historia Zapisane

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