เคล็ดลับนักปั่น...ฟื้นตัวอย่างรวดเร็วหลังซ้อมหนัก ภาค 2...
โพสต์: 14 พ.ค. 2012, 09:02
During intense exercise,
• you build up huge amounts of lactic acid,
• use up your sugar stored as glycogen in muscles, and
• damage the sarcomeres, the contractible part of muscles.
This week's journals have two important articles showing that you recover faster if you stay active immediately after your workout, and that applying ice slows muscle recovery.
The first study showed that exercising at low intensity helps you to recover faster from an intense workout than getting a massage, and massage helps you recover faster than resting (The Journal of Sports Medicine and Physical Fitness, April 2012; 52(2):122-7). The low-intensity exercise speeds your recovery by dropping lactate levels faster.
The second study shows that applying ice to muscles after an intense workout slows the replenishment of glycogen in muscles. Hard workouts use up stored glycogen and when you eat any form of carbohydrate, you refill your muscles with glycogen (The Journal of Sports Medicine and Physical Fitness, April 2012; 52(2):158-64). The best time to eat sugar and carbohydrate foods is within an hour after you finish exercising because after that, your muscles do not respond to insulin as well and do not take in sugar and protein as rapidly. Insulin drives both sugar and amino acid protein building blocks into muscles to speed recovery.
• you build up huge amounts of lactic acid,
• use up your sugar stored as glycogen in muscles, and
• damage the sarcomeres, the contractible part of muscles.
This week's journals have two important articles showing that you recover faster if you stay active immediately after your workout, and that applying ice slows muscle recovery.
The first study showed that exercising at low intensity helps you to recover faster from an intense workout than getting a massage, and massage helps you recover faster than resting (The Journal of Sports Medicine and Physical Fitness, April 2012; 52(2):122-7). The low-intensity exercise speeds your recovery by dropping lactate levels faster.
The second study shows that applying ice to muscles after an intense workout slows the replenishment of glycogen in muscles. Hard workouts use up stored glycogen and when you eat any form of carbohydrate, you refill your muscles with glycogen (The Journal of Sports Medicine and Physical Fitness, April 2012; 52(2):158-64). The best time to eat sugar and carbohydrate foods is within an hour after you finish exercising because after that, your muscles do not respond to insulin as well and do not take in sugar and protein as rapidly. Insulin drives both sugar and amino acid protein building blocks into muscles to speed recovery.
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