1/2/2024 0 Comments Endurance workoutsIn contrast, an inflamed muscle in spasm can be very painful even to a light touch. In other words, two to three 10-minute rolling sessions per day are more beneficial than a marathon session twice a week.Ī healthy muscle should be able to withstand a good deal of pressure with no pain. It’s better to do just a few minutes of rolling on an area-and to do it often. You can bruise the muscle, which delays its recovery. In general, if the rolling is very painful, you need to do more of it but like anything else, too much of a good thing can be a problem. Self-massage allows you to control the depth and pressure of the massage. Because of that we recommend investing in a few self-massage tools: foam rollers, sticks, and balls, all of which serve the purpose of working out knots and increasing blood flow to tired muscles. While your hands are great for self-massage, some areas are nearly impossible to access. That lack of mobility, in turn, will impact your ability to train. Although inflammation is an important signal to trigger the cascade of adaptation processes, too much inflammation will result in stiff and tired muscles. When your muscles are tight or sore, you are experiencing acute inflammation. Self-massage is a cheap and easy thing you can do every day to speed up recovery. When adhesions, knots, and trigger points form in the heavily used myofascial system, these muscles can no longer fully stretch or contract this leads to impaired function.When your sympathetic (fight-or-flight) nervous system is consistently aroused, overpowering your parasympathetic (rest and digest) nervous system, your muscles can’t fully relax. There are two pathways by which a heavy training load can result in too much muscle tension: If you are pushing your body’s capacity for work, training will take a toll-several tolls, actually. If you’ve been out running around in the mountains for much of the day and have not had to stop and pee, you are probably dehydrated.įor more information on good nutrition, refer to Training for the New Alpinism: see pp. Frequency of urination is another simple test. Darker urine means you are poorly hydrated. A simpler but less precise test is the color of your urine in the morning. If you have the discipline and can carry your bathroom scale to the trailhead, this works great. Weighing yourself before and after an endurance training session will give you a good idea of how much water you have lost through breathing and sweat. For most athletes, there are really only two ways to monitor hydration status: urine color/quantity and body mass pre- and post-training. A simple way to do this is to have a recovery drink or premade snack available at the end of your training session.Īdequate hydration is also important, especially if you are training in heat or for extended periods of time. Mixing in protein and fat is not a bad thing, but it is really the glycogen stores you should aim to restore immediately after a workout. It is advisable to take in 200–300 calories of low-glycemic carbohydrates at some point during this crucial window. Training even in Zones 1 and 2 will result in glycogen depletion, especially if the duration exceeds an hour. It is during this half-hour span that your muscles are most receptive to replenishing depleted glycogen stores. Missing this window after training can extend your recovery time by days. Refueling is critical to recovery, especially within 30 minutes of your workout.
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