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Muscle recovery is essential to success in your workout

Muscle recovery is essential to success in your workout

When we practice a physical activity we have a change in our muscular structure. They are stimuli caused by the intensity of the exercise that causes us to cause these changes, which leads to the improvement of the physical conditioning, muscular hypertrophy, muscular endurance. These stimuli are stress, caused during training by metabolic and tensional overloads, causing microleaf involved muscles that characterize the stimulation.

In the recovery it occurs the repair of these microlesions as well as the energetic restoration in a plateau superior to the previous one. This recovery phase is critical for muscle development in order to prepare for more intense subsequent stimuli. If the practitioner of the exercise (bodybuilding, running, any sporting modality) is not fully recovered and there is a new overload, the muscles will respond in a negative way, which would be detrimental to muscle development.

recovery is expected to occur between 48 and 72 hours, considering adequate nutrition and other factors, such as rest. In aerobic modalities the recovery occurs in 24 to 48 hours, which will depend on the type of training, goals and training planning.

A good muscle recovery will lead to a process of muscular strengthening, growth and adaptation, therefore, occurs in its most of it not during training but in the rest period.

Immediately after exercise, about one to two hours after training, the muscles that were active prepare to re-establish spent energy and maximize nutrient inflow . This is the state in which the body is most receptive to the absorption and storage of energy.

The ideal days and hours for good muscle recovery will depend on your goal and type of training you are performing, so the importance of orienteering of a Physical Education professional in the programming of their training. This planning should contain the appropriate exercises and rest needed for a good result.

Many studies have shown that a proper carbohydrate and protein diet creates a more effective insulin response in muscle glycogen recovery and anabolism. Given the importance of carbohydrates for the performance of long-term aerobic exercise, it is recommended that subjects who exercise regularly should consume a diet of between 55% and 70% of their caloric total in the form of carbohydrates. sleep also contributes greatly to muscle recovery. During sleep, the hormone HGH (Growth Hormone) secretes, which stimulates growth and muscle recovery, bone building and fat burning, aiding in the recovery of strong workouts and improving the physiological response. Studies show that when an individual does not sleep properly, the production of this hormone decreases.

Always remember to include in your Workout Planning: good workouts, regularity of workouts, a good night's sleep, good muscle rest and proper nutrition .


Blind knees and train in peace

Blind knees and train in peace

You do physical exercises to maintain health and, by carelessness, you are forced to drop your favorite activity. "Worried about reaching a stronger, more defined body, many students eventually forget about exercises to strengthen support and cushioning areas, such as the knees," he explains. Fabiana Pereira, from the sports consultancy TPM, in São Paulo.

(Fitness)

Testicular cancer linked to supplements to gain muscle mass, study says

Testicular cancer linked to supplements to gain muscle mass, study says

The consumption of supplements for muscle mass gain based on creatine or androstenedione is related to the increased risk of testicular cancer, according to a study published in the British Journal of Cancer. The researchers analyzed the habits of 900 men from Massachusetts and Connecticut, United States .

(Fitness)