
Многие из нас остро испытывают дефицит времени и, дождавшись, наконец, посещения спортзала, стараются получить от тренировки по максимуму. Однако высокие нагрузки – это далеко не всегда эффективно. В результате в место ожидаемого прилива сил, на следующий день, мы шевелимся с большим трудом. Боль, которую мы ощущаем в мышечных тканях после нагрузок, и называется крепатурой. Особо сильно она проявляется если вы пропустили несколько тренировок, а затем работали со старыми нагрузками.
Физиологически боль возникает из-за того что в мышцах, при расщеплении глюкозы, образуется молочная кислота, которая воспринимается организмом как яд. Причиной номер два являются микротравмы – небольшие разрывы мышечной ткани. Они быстро заживают и не представляют угрозы, однако, этот процесс также болезненный.
Многие считают, что крепатура это хорошо и является свидетельством качественно проведенной тренировки. В принципе, это правильно. Ведь появление крепатуры свидетельствует о том, что работали именно те мышцы, которые вы тренировали, и работали хорошо.
Есть ряд простых советов, которые позволят вам свести крепатуру к минимуму и оградить себя от неприятных ощущений. Во-первых, всегда хорошо делайте разминку и растяжку перед тренировкой. Это разогревает мышцы и готовит их к нагрузкам.
Во-вторых, увеличивайте нагрузку плавно, а не резкими скачками. Это поможет избежать микротравм и травм.
Если, несмотря на все усилия, крепатура появилась и боль в мышцах сильно досаждает вам, то хорошо поможет горячая ванна с добавлением морской соли. Принимая такую процедуру вы расслабите мышцы и ускорите вывод молочной кислоты в несколько раз.
Еще более эффективным средством является поход в сауну или баню.
Однако, помните что ванны, бани и сауны ни в коем случае не допустимы сразу после тренировок. Иначе вы рискуете получить инсульт или инфаркт.
Помните, что крепатура – это вполне нормальный процесс и пропускать тренировки из-за него точно не стоит.
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