Necessary tips for post-class session

The basis of the muscles repair To develop physical adaptation and strength. If you practice every time you are, sprint or performing calcitezika-When Microscopic damage to muscle fibers. This managed damaging is where the body has, a multi-phase process Repair and strengthening Tissue is more affected by stress in the future.

How to repair muscular repair work, what authorizers, athletes and daily streams train is smartOptimization of speedy recovery and muscular growth. This article will violate muscles repair, attracted stages and the main strategy for the development of this process.

What is the repair of muscles?

Repair of muscles means the body Cellular tool to damage muscle fiber damageEspecially the type that occurs in resistance or endurance exercises. Small tears, especially during the stress muscular, especially eccentric (extension) Microtnum– in the minds (muscular contract blocks).

This damage is not harmful – is actually this Necessary for growth and ability to work. The body is responsible for the launch, restructuring, and increasing the size of the muscle fibers, using a cow cascade.

Muscular repair phases

1. Muscle fiber damage (during exercise)

• Occurs during mechanical booting (training to resistance, sprint, etc.)
• Microthes inflammation and chemical signaling

2. In the inflammatory stage (0-72 hours)

• Immunity cells (macroofones and neutrophils) into the tissue
• Damaged cells are removed
• Inflammatory signals (SITINES) workshop

3. Satellite cell (24-72 hours)

• Satellite cells (muscle appearance) increase in multiplied areas and move
• Insurance with existing muscle fibers Reconstruction and strengthening of textiles
• Increase Myanuklei accountImproving the possibility for the protein synthesis of muscles

4. Regeneration and structure of muscles (2-14 days)

• Muscle protein synthesis exceeds decomposition
• Muscle fibers thicken, stronger and more adapter
• New capillary capillary and connective tissue are built for structural assistance

Factors that affect the repair of muscle

Training burden and intensity

• Heavy, eccentric or high-level activities lead to muscle injury and requires more repairs
• Can’t be damaged without recovery

Eating

• Protein It is very important to deliver amino acids to rebuild muscles
• Carbohydrates Help the glycogen and help reduce cortisol
• Microeles like zinc magnesiumVitamin D provides an increase in enzymes and tissues

Sleep

• Muscular repair peaks Deep sleep Growth hormone and testosterone The levels are the highest
• Reduces the effectiveness of the restlessness

Age and hormones

• Recovery due to a satellite cell and hormone levels
• Adequate protein and resistance can soften this

Stress and inflammation

• Can delay or disrupt the process of chronic inflammation, illness or high stress repair process
• Active recovery and appropriate circulation helps manage stress luggage

How to repair muscle repair and recovery

1. Eat enough protein

• Goal 1.6-2.2 grams kilograms Is a body weight per day
• Priority Receive Protein after training (Within 30-60 minutes)

2. Filled with carbohydrates

• Unite protein Complex carbohydrates Classes for energy sewing and suppression of muscles

3. The consistent hydrate

• Supports water Mobile transportCalvial delivery and tissue flexibility

4. Sleep 7-9 hours at night

• When the deep sleep will be Most Growth Hormone is issued

5. Use active recovery techniques

• A walking, foam or yoga improves Food and nutritional delivery
• Helps remove metabolic waste (such as lactation)

6. Continue reading

• Add Very freight weeksDifferent intensity for weekends and chronic lighting
• Needed muscle Stress + rest adaptation

How many days should you rest between classes to restore muscles?

Including the number of necessary weekends between classes, including Intensity of teaching, size, Experience level, The muscular group was trainedand Term of recovery (eating, sleep, etc.).

General recovery instructions

Reading	It takes time to rest
Tremend	48-72 hours to muscular group
Moderate hypertrophy training	24-48 hours to muscle group
Light recovery sessions	One day or 24 hours
HIIT or district classes	48 hours between full body sessions
Durability / Cardio	If intensity changes every day can be done

These instructions are not strict rules. Some muscles or the nucleus can be restored quickly, large mixed lifts (eg deflants, squares) often require recovery time.

Your muscles are not repaired or restored

Healthy repair indicators	Fixed recovery signs
Reduce pain after 48-72 hours	Pain for a long period of time within 4-5 days
Sustainable force and duration	A decrease in force or plateau
Normal sleep and energy level	Delightness, fatigue or frequent disease
The muscular tone that is stable or increasing	Loss of mass or marks of catabolism

The general misconceptions about the repair of muscles

MIF 1: The unbreaking means growing

• Sleep (DOMS) is not a direct indicator of muscles repair hypertrophy
• Restoration and adaptability may arise with minimal sensitivity

Myth 2: More protein is always more recovery

• Excess protein in addition to the needed does not accelerate repairs
• Carbohydrates and insomnia is a key

MIF 3: You must exercise to see the daily income

• Muscle growth occurs during restnot during the training
• Excessive can slow or even encourage opposite

Conclusion

Repair of muscles An important part of the learning process that allows you to your body Restoration of powerImprove the tissue reconstruction and operation. When you minimize how to recover and support this recovery, you can optimize your result in minimizing the risk and fatigue.

A well-developed training program should always be balanced Intensity with recoveryRelated with proper nutrition, hydration and sleeping. This provides contribution to each session Long-term power, growth and stability.

Literature

1. Schoenfeld BJ. Apply to mechanisms and resistance of muscle hypertrophy. J Crophy Croated Croean. 2010; 24 (10): 285-2872.
2. DJ DJ, C, Corbli JN and others. Exercise and exercise muscles: What is this, what causes this, and what is the solutions to eat? Sports SCI in place. 2019; 19 (1): 71-85.
3. Figueo VC, and others. The role of satellite cells in motivated muscular hyperherrophy on resistance exercises. Exercise and sports sciences reviews. 2015; 43 (1): 3-9.
4. American College of Sports (ACSM). Sina and the Republic of ACSM exercises, 11th edition.
5. The effects of the test recreation is an interval of the maximum test test of 10 repetitions: Experience with men trained to rest ask for dor. https://pmc.ncbi.nlm.nih.gov/arcles/pmc6719/