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MUSCLE INFLAMMATION – CAUSES AND RECOVERY
Inflammation of the muscles (muscle soreness) is the result of intensive muscle training load at the start of training period or after a period of reduced work or brake. Acute inflammation of the muscles occurs at the end of the training, while the deferred inflammation develops day or two after training. Muscle inflammation, whether it is an infection of an individual muscle or muscle groups hoped, in fact arise when a particular muscle or muscle group formed by excess secretion of lactic acid.
Lactic acid is a product of metabolism, which occurs due to an insufficient supply of oxygen in muscle tissue. This phenomenon occurs due to strenuous exercise, since blood vessels through which oxygen delivery to muscle tissue, do not achieve to provide and transmit sufficient oxygen. In proportion, it is clear that the inflammation of the muscles stronger and more painful, if in them a greater presence of lactic acid and lactic acid secretion degree, directly depends on the pace of physical activity or exercise and whether the oxygen supply to the tissues is sufficient or not. When intense muscular effort, the pace of creation of lactic acid is much faster than the pace of removal and therefore its concentration in the blood rises.
Accelerating the elimination of lactate from the blood, created during exercise, would have positive effects in terms of faster recovery of the body. The concentration of lactate in the blood decreases rapidly during the recovery phase, if it continues with muscle exertion of lower intensity. Active recovery in the form of moderate physical activity more effectively speeds up the removal of lactate than passive recovery, due to the fact that the dispute is activated muscle fibers that metabolize lactate generated during exercise.
It should take into account the interval workout that can maintain low levels of lactate, to reduce muscle fatigue and increase the quantity of labor. Warming up before and stretching after training are still one of the recommendations. Also, a moderate walk, resulting in the elimination of inflammation, will help and adequate intake of fluids in the body and enhanced intake of magnesium, which acts to prevent the occurrence of spasms and muscle spasm, which often accompany painful inflammation. Sore muscles can heal and cold compress. On painful areas can put some ice or something cold, but always make sure for frostbite.
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4 REASONS WHY PEOPLE DECIDE OR MOTIVATE TO GO TO THE FITNESS CENTER
Health
As the first and most common reason why people go to fitness centers is health. This is logical because the first results that will be achieved already after just 10 days are not physical is mental: better concentration, less stress, better and easier sleep. Then moving change for the better with respect to physical appearance. Frequent and long-term exercise physical activity has the effect of improving: cardiovascular, respiratory, digestive and other systems of the body. Metabolic has a very important role in maintaining good health and elimination of toxins from the body. Of course, the acceleration of metabolism is very important for caloric expenditure and removing fat deposits. Rehabilitation due to some violations of the natural health reason to go to the fitness center (problem with back pain and strengthen your back muscles, strengthen atrophied muscles of the quadriceps after surgery knee ligaments and other injuries).
The physical appearance
The second reason or motivation for going to the gym is physical appearance. After a month of intensive training we will experience both psychological and physical changes in the body. Depending on the level of physical activity that you have practiced before going to the gym you will feel the changes in the form of strength, vitality, muscle shape and losing weight. Of course, after some time the results will be more visible.
Some motor characteristics (strength, endurance, flexibility, speed …)
The third reason for going to the gym is to improve individual motor characteristics of the body (this is specifically for athletes who want to improve certain functions that are important to them for a particular sport or that they lack). Definitely weightlifting increases body strength, cardio training endurance, specific exercises speed and explosiveness so.
Socialization
Fourth socialization as a form of socializing, contact and sense of belonging to a trip to the fitness center. Worldwide, fitness centers and major fitness companies ( Active gym, Golds gym, Fitness First …) opens complexes in addition to cardio units, freestyle area is currently very topical, including: TRX, bosu ball, swiss ball, ropes, sand bags, vipers, boxing , area with machines, free weights to work, and include indoor and outdoor swimming pools, group trainings halls, restaurants, bars core with meals and healthy fruit drinks, children playground and many other areas. It has become a way of life and style.
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BRAZILIAN BUTT- glutes workout
Often, there are opportunities in the social networks to see how celebrities have perfect shape ass – glutes muscles. Since it is a muscle like any other in the body it can be formed. There are 3 stages to go to the Brazilian ideal glutes. These are: resistance exercises, cardio training and nutrition supplementation. All three phases will explain gradually.
First a little to explain the anatomy of the gluteus muscle. It consists of three heads: the gluteus medius, gluteus maximus and gluteus minimus. As in the name, you can conclude that part of this muscle is the largest and the smallest. That we will illustrate.
Exercises for glutes muscle:
1. Full Squat:
The difference between half and full squat is that the full squat mostly affects muscle gluteus and half squat affects most quadriceps – calf muscle. For the full squat is essential to back the whole movement and stay right foot over the surface of the earth (without raising the heel). The exercise is performed initially with no load and later with load. 10-15 repetitions in 4-5 sets.
2. Split Squat:
The second exercise to shape and firm your glutes is split squat. This exercise is focused on one side of the gluteal and the other, can be performed with the dumbbell or on the Smith machine. 3-4 sets of 10-15 reps both legs.
3. Kickback:
The exercise that can be performed with no load and load may (cables or the Smith machine). It is performed in 4 sets of 12-20 reps each side.
4. Kettlebell swing:
Kettlebell swing is a very good exercise that mostly affects gluteus muscles. It is important to be done very precisely right the risk of injury the lower back.
The feet are placed in parallel with an attitude somewhat wider than the width of shoulders, hands are extended with a kettlebell in his hands, back right and look flat. Rocking is performed while raising the hips forward and swinging bell in the mountains with outstretched arms. In the last position of the whole body upright while fully corrected and toned arms. The movement goes back down with repeated swinging bells. In this exercise large muscle groups engaged, and the following chart you can see and that are the most.
Cardio training:
In addition to training with weights and loads where we build and shape the muscles, the next step is loss and burning fat through cardio training, gluteus muscle was more pronounced and not obscured by fatty deposits. It includes running, walking, walking uphill, elliptic, cross trainer, bike. The most important thing is that cardio training time longer practiced, 30 minutes and more, because the decomposition of fat begins after approximately 20 minutes of cardio training.
Nutritional supplementation:
We will start first with carbohydrate. It is important for the energy that we spend time training and rebuild after training for recovery. Complex hydrates are the most important source of energy, and to avoid simple sugars , that hydrates if is not spend going into the fat. Other fats, reduce to the lowest amount I entered using only healthy fats. Third proteins, which are building block of muscle and very essential entered using them in sufficient quantities to build muscle gluteus. The minimum amount of daily protein intake should be 1 gram per kilogram of your weight. Foods rich in protein or protein shake is a mandatory after training, due to the recovery and building muscles during training breaks down.
health & fitness 