Article section: Should you stretch before or after sports?
Should you stretch before or after exercise?
For stretching before the sport applies: Track and field athletes, who stretch themselves, bring afterwards even up to seven per cent less achievement on the distance or with the jumping. For those for whom speed and maximum strength count, you should do without it before the competition.
For recreational athletes, these losses may not make a difference, but they will not benefit from stretching either. Although many people report that they feel more relaxed afterwards. The muscles, however, showed the opposite in studies: they were still under great tension – only the perception had changed.
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This is what happens to muscles during stretching
When stretching, these two filaments are pulled apart. This lengthens the muscle for a short time. After stretching, however, the muscle structure returns to its proper length, as the individual muscle components maintain their length. Means: Stretching makes our muscles not longer.
Whether before or after training – most recreational athletes can do without stretching
Also after the workout Stretching does not contribute to recovery to any relevant degree. Instead, the vessels are compressed, the blood flow at this point is reduced. Instead, you can just keep moving loosely.
Metastudies also show no preventive effects. Stretching before and after training prevents neither muscle soreness nor many injuries. It can reduce the risk of strains in people who already have problematic deformities. However, this is by no means a recommendation for everyone.
But: there are cases in which stretching is useful
Approximately Physiotherapy, if, for example, the correct muscle direction is to be restored in the case of a pulled muscle. This is also the origin of stretching – and the positive effects are proven. Likewise for rehab applications, with older age and limited mobility. You can also benefit from stretching for flexibility sports like yoga. As own unit, stretching is therefore extremely useful.
If you’re eager to stretch because it makes you feel better, take the following to heart:
- Never stretch statically (in the same position for a long time) when you are not warmed up, instead stretch dynamically (bobbing). Exception: sports that require flexibility
- Only slow movements, not jerky
- Do not stretch when your muscles are sore, injured or under particularly heavy strain
Article section: Does everyone get a six-pack through abdominal muscle training??
Does everyone get a six pack through abdominal muscle training?
For some people the six pack becomes visible earlier, others have to slim down even harder. That’s because body fat is also distributed differently across body regions from person to person. The amount of abdominal body fat, i.e. the fat in the abdominal area, is decisive for a six-pack.
Even hard training does not guarantee a six pack
Even when fat is burned properly. Basically namely the genetics decides, what appears under a former beer belly. The "six-pack muscle" is only a single one, which receives its visible subdivision through other tissue. And the genes determine whether the belly looks like a six-pack in the end – or whether four-packs or eight-packs are worth the effort.
Article section: Do you need a protein shake directly after training??
Do you need a protein shake directly after training?
Moreover, it is a misconception that it is done with a shake. The cellular processes that get going in muscle after a workout last up to 24 hours or even longer. In this respect, the body should always be supplied with nutrients, the ISSN recommends a rhythm of three or four hours (each 20-40 grams of protein). Casein protein can be helpful before sleeping.
Amino acids also have to be considered in a differentiated way
Again and again the supply of the popular Branched chain amino acids Valine, leucine and isoleucine advertised to optimally support muscle building. However, its effect is not scientifically proven. They do not seem to promote protein biosynthesis, some studies even indicate the opposite.
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This is why your muscles need protein
One thing is clear: The tiny tears in the muscles lead to immune responses and repair efforts. A particularly important building material thereby: Protein – also from the nutrition. After all, muscles (and repair enzymes) are largely made up of protein. Proteins are broken down into their component amino acids during digestion and reassembled by the body depending on what they are used for.
Basically, about 1.4 grams of protein per kilogram of body weight are recommended, for athletes the value can be higher depending on their assessment. However, it does not help to simply take three or four grams. If these are not needed, the body excretes them again for the most part. For muscle growth has such a Protein surplus no advantage, for this the kidney is quite out- or more rarely even overloaded.
Shakes are convenient, but not necessary
Importantly, many scientific nutritional recommendations apply primarily to competitive athletes, for whom a two percent improvement in muscle gain makes all the difference.
So if you’re strength training just for fitness and looks, you can take it a little easier on yourself. It is important that the body gets the necessary nutrients for training and muscle building. Protein shakes are practical because they contain all the necessary and especially easily digestible amino acids.
However, with suitable and varied meals you still get carbohydrates, vitamins, fats and minerals – rarely is everything in a shake. Pure supplements do not replace full meals.
Article section: What’s the truth about: No pain, no gain?
What is it about: No pain, no gain?
The opposite is true. If you train excessively, you will get muscle soreness – that is, a lot of microtrauma in the muscles. With every micro-tear, the area becomes inflamed and the body has to repair the damage again. The damage is so severe that the muscles stiffen – and hurt for up to 72 hours. Here not only the next training session is difficult, it would also be counterproductive. The damage should first recover, the body regenerate before training continues.
Rather do few repetitions correctly
A good and effective workout can also do without muscle soreness. Often people train too hard, especially at the beginning – too many sets, too many repetitions. Later on, muscle soreness should not occur, also because the body adapts to the higher loads.
In weight training it is a matter of to irritate and fatigue the muscle. This can be achieved with many repetitions at lower intensity, as well as with a few repetitions and heavier weights. Which strategy is the right one has mostly to do with the training goal: Muscle volume or muscle endurance. If you can do eight to twelve repetitions of an exercise with heavier weights, it’s good. Your muscle grows. 15, 20 or more repetitions are not necessary – and if they only cause pain, it does more harm than good.
If you reach for lighter weights, the muscles will hold more repetitions and the increases muscle endurance.
Strength athletes and bodybuilders discuss the number of sets a lot. Scientifically it has been shown that one set of eight to twelve repetitions is not as effective as two, three or more sets. The more advanced the subject, the more sets there should be, according to the rough rule.
Article section: should you cure muscle soreness at rest?
Muscle soreness should be cured at rest?
This happens not only when someone gets off the couch and into the gym for the first time, but also with competitive athletes – when they change their training routine and suddenly perform a new movement and load.
This means: No matter in which training condition you are, always approach new exercises calmly and do not overdo it. After all, muscle soreness is always a delayed gratification for arrogance, which can then be felt in the body for up to five days.
You can support the regeneration process
For the regeneration processes it is important that the Body regions well supplied with blood become. Mitigating can therefore be different measures, such as heat pads, light massages, for some helps magnesium. This varies from person to person. However, just plopping down on the couch is not advisable. Simple, easy everyday movements, on the other hand, promote blood flow and the muscle regains its strength more quickly.
And: stretching can neither prevent sore muscles nor help to cure them. In the same way, "training away" the damage won’t help either. It is counterproductive to put a lot of strain on micro-tears that have not healed. The body needs first the time to repair the cell damage.