Boszorkánykonyha: stretch

A következő címkéjű bejegyzések mutatása: stretch. Összes bejegyzés megjelenítése

2017. július 2., vasárnap

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2015. április 27., hétfő

Freeletics: Regenerálódás, pihenőnap

In doing Freeletics, you will take on a very high training workload. For this reason it is imperative that you use your training-free days for active regeneration, since these are the days your body recovers from your workload. Below we will explain briefly why recovery phases are so important, what happens during them and how you can actively promote growth and repair.

Training stimuli and regeneration - an interplay!

Freeletics is designed to be intense on your body and fatigue your muscles. Fatigue causes a lot of very small cracks in your muscle tissue, which are called microtraumata. This kind of trauma is not as bad as it sounds, as it is a vital stimulus for the stressed muscle to adapt to the workload and achieve a higher level by growing or condensing respectively. This process is called supercompensation. Training sets are only the stimulus, supercompensation takes place in the non-training phase – i.e. the regeneration phase – and needs to be given time. If a new training stimulus is introduced too early, the muscle can be weakened enormously.

The good news: You can actively support this process, so that you are soon fit again! The two important factors here are sufficient and high quality sleepand a balanced protein-based diet that is rich in vitamins and minerals.

Good sleep - recovery in full swing!

During sleep the body releases growth hormones. These aid – as the name suggests – both muscle growth and fat burning. At night, other body functions are shut down so that the body has time to repair damage in the body. Therefore, the higher the quality of sleep, the higher the quality of muscle regeneration is, which means a shorter recovery time.

This is why a certain regularity of sleeping times plays an important role: If possible, be consistent in when you go to bed and when you wake up. This greatly improves the quality of your sleep since the body becomes familiar with when it has to initiate processes that are critical for your recovery.

Nutrition - Regeneration from the inside!

Related to your feeling of hunger after a workout is the demand for stimulated muscles to be replenished! They need nutrients to function well. Foremost among these is protein. The body breaks protein down into amino acids, which in turn are the building blocks of muscle fibers. So without proteins the microtrauma can not be repaired – or it can take very long, because the body needs to mobilise amino acids from other sources. But proteins are by far not everything! Equally important factors are vitamins and minerals. On the one hand they help by more effectively harnessing the benefit of proteins and on the other hand, they ensure the release of hormones, which are required in the recovery process.

In addition to “what” you eat, the “when” is also very crucial! Immediately after exercise the body needs plenty of protein and – depending on your training focus – greater or fewer carbohydrates. Carbohydrates are very important in replenishing depleted glycogen reserves after exercise – it’s from these that muscle fibres gain most of their energy, preparing them for the next time you train.

In addition, give your body an extra serving of protein and micronutrients before bedtime, in order to support the reparation and reconstruction process. After an intense training unit, the recovery period can last up to 72 hours, which is why this rule also applies to non-training days! However, make sure not to eat too much, because a severe stomach is not conducive to a good nights sleep. If you feel neither hungry nor completely full, you have fed yourself just right.

Although the body recovers anyway, with proper diet and adequate sleep it regenerates much faster, better and more effectively. So pay attention to your sleep and your diet! Your body will thank you: In the form of milder and shorter muscle soreness, less fatigue and increased exercise performance.

Active regeneration – part of your training program!

Immediately after the training, it is recommended to slowly run-down for few minutes to keep the circulation going. The faster the body comes to rest, the slower is the lactate and acid clearance – and thus the regeneration. Also an extensive stretching is essential to carry metabolic waste away from aggravated muscles and to open cells for incoming nutrients. So even on non-training days, stretching and slight movements are very helpful!

Small, easy movements, stretching and heat stimulate blood circulation and thus the nutrient and oxygen exchange in the muscle cells. Saunas and hot baths, moderate running and casual walks can do wonders! However, be careful not to burden your muscles too much, only move them at an intensity that you are familiar with.

Adequate hydration should always be focus after training, since all metabolic processes of the body take place in the environment of water. When dehydrated, processes of digestion, restructuring and transportation of nutrients all suffer. In the long-term, endurance training is one of the decisive factors, since it optimizes a variety of systems and organism which play an important role in the recovery process.

If you want to know more about this topic, you can read more here and here.

képek és forrás

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2015. április 18., szombat

Freeletics: Stretching

Stretching is a highly controversial topic among athletes, sports scientists and doctors. Opinions regarding its value and which methods to use vary depending on the type of sport, the worked muscle groups and the intensity. We at Freeletics consider stretching to be extremely valuable. As well as promoting athletic ability, such as flexibility and agility, it also offers many other advantages. Therefore, we would like to present to you a few facts on the topic of stretching and to inform you of the importance of this topic.

First off,stretching exercises are a mandatory part of training for every athlete and should be taken just as seriously as the training itself. Immediately after training, you should spend a few minutes gently cooling down. When it comes to intense sports such as Freeletics, it is extremely important to give the body a few minutes to “shutdown”. Otherwise you may experience dizziness and nausea as your heart rate and blood pressure fall rapidly. Once settled, start your stretching routine in order to loosen any residual muscle tension.

What are the benefits of stretching in general?

A stretched muscle has a better metabolism and can therefore absorb more nutrients from the blood and regenerate more quickly. It can store more energy and can make this energy available more quickly during training. Waste products and free radicals are also transported faster away from the muscles. Thus, in the long-run, stretching results in greater power and endurance, while the muscles are more supple, and at the same time firmer. Just as the correct warm-up can reduce the risk of cramps, strains, tears and injuries of all kinds, so too can target-oriented stretching. Muscular interaction is improved since stretching stimulates the nervous system.

Stretching exercises also have a relaxing effect on the body and mind, which are interdependent. When training with Freeletics, not only do you push your body to the limit, but your willpower must also be on top of its game. Stretching exercises send a signal to your brain, telling it that the training session is over and that it is time to wind down. Serotonin is distributed in the bloodstream, a feeling of satisfaction sets in and you experience a new lease of life.

What does stretching do for my fitness level?

Some Freeletics exercises such as Leg Levers, Pistols and Standups require not only strength and coordination, but also a certain degree of flexibility. The stretching exercises in our Static Stretching set are the perfect way for you to prepare for demanding Freeletics exercises, meaning it won’t be long before you win your first star.

On this we have provided a few examples with short instructions that address those body regions. You can find the Static Stretching routine inyour online profile in the training section and in the app in your Coach week.

What happens inside the muscles?

The sarcomeres or muscle fibers consist of small, overlapping fibers – so-called filaments, which look like small barbs. Some ensure that the muscle can tighten, i.e. contract, while others hold it together when relaxed. When at rest they ensure a certain degree of basic tension – in this state the muscles can be pictured as being slightly wavy.

Put simply, actin and myosin are responsible for tension and titin for relaxation or rest. The sarcomeres are joined at the longitudinal end by the so-called Z-discs, to which the actin and titin proteins are also anchored.

When stretching, the sarcomere is stretched lengthwise, until it reaches a certain tolerance point. This does not cause the muscle to wear out or become elongated permanently, as the muscle continually retracts to its resting position. Regular stretching exercises train the brain to allow for a greater stretching tolerance, which is only ever as high as what the athlete is accustomed to. There are, in fact, precise sensors in the muscles that continually inform the brain of the degree to which the muscle is stretched. If this is too high, the brain reacts with countermeasures and sending pain impulses.

At the same time, the production of titin is encouraged in order to stabilize the muscle passively and improve the tension of the muscle at rest, which makes the muscle more stable, firmer, more secure during movement and less susceptible to injury.

Shortened musculature – a myth!

The phrase “shortened musculature” repeatedly crops up in this context, particularly in relation to the thigh. However, technically speaking this term is incorrect, as a muscle only shortens for pathological reasons, or in other words, it becomes shorter than nature intended. The muscle itself is in its natural resting state, it’s just that the brain has not allowed sufficient stretching tolerance for this muscle. This is often genetically determined, but can be trained. It would therefore be more apt to speak of ‘unstretched’ musculature, rather than shortened musculature.

Can stretching result in increased muscle strength?

For the aforementioned reasons, stretching is also of interest to athletes who wish to build muscles. Muscles are not only more quickly supplied with nutrients to grow faster through stretching, but they also brought under tensionin such a way that a hypertrophic stimulus or a growth stimulus is generated. If the pulling force acting on the Z-discs is great enough or corresponds to the force of a contraction, our body not only reacts by producing more titin, but by creating entire sarcomeres.

Why Static Stretching?

Essentially, a distinction can be made between static and dynamic stretching, and their various forms of active and passive. We at Freeletics decided for Static Stretching, whereby a position is held for a certain period of time and the muscle is slowly protracted. This type of stretching can be controlled easily – whether performed by beginners or advanced athletes – and is therefore perfectly suited to training with Freeletics. By holding the end position, both progress and regression can be easily monitored. A slight degree of tension is desired – even if it feels a little uncomfortable. Gently shake out your muscles between the individual exercises and avoid jerking movements in order to prevent injury.

That said, contrary to popular assumption, the risk of injury with static stretching is very low. Here our sensitivity to pain, which functions by the aforementioned signaling mechanism, acts as an important warning sign. In general a stretch feels extremely uncomfortable long before we reach a position that has the potential to cause injury. Therefore simply make sure that you do not get too ambitious!

By the way: you can also perform our static stretching routine occasionally outside of training to relieve stress, stimulate blood flow or to relieve tension. It won’t take any longer than 15 minutes to run through a set! forrás

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Freeletics: Stretching itt

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