它可以锻炼小腿痛吗?

休息一天的培训由于小腿肌肉酸痛似乎是麻烦,但随着本杰明·富兰克林的名言,“一盎司的预防胜过一磅的治疗。”This principal rings true in the world of strength training because working out with sore muscles doesn't allow the muscles to fully recover, leaving them susceptible to injury and decreasing their ability to build overall strength. Since the goal of resistance training is to optimize your potential for muscle development, it's best to give muscles a break when they're sore. A day off might not always be necessary though, as unrelated muscle groups can still benefit from training.

肌肉酸痛,在48到72小时训练后被称为延迟性肌肉酸痛,或延迟性肌肉酸痛。延迟性肌肉酸痛的原因是小眼泪在肌肉纤维和结缔组织和人体的生理反应努力修复肌肉。阻力训练或举重重复肌肉组织开始适应,获得力量和变得不那么容易受到延迟性肌肉酸痛。

当肌肉没有得到足够的时间锻炼到完全恢复,明显弱于下一个训练。然而,长期影响是很严重的。不断地锻炼肌肉酸痛会导致肌肉功能障碍的小眼泪持续阻力训练期间没有痊愈的机会,导致macro-trauma而不是更大、更强的肌肉。这macro-trauma可能导致慢性炎症和疤痕组织可抑制肌肉生长,改变的运动关节和引起疼痛和虚弱。

不断提高力量和耐力,肌肉必须有一个适当的恢复期。尽管复苏总是锻炼强度的基础上,作为一般规则,美国运动协会和国家力量和调节协会推荐至少48小时休息之间激烈的锻炼,导致延迟性肌肉酸痛。恢复时间将改善肌肉开始适应训练,所以它是安全的火车再一次延迟性肌肉酸痛都已经消逝。

而每周的培训天数取决于一个人的经验水平和培训执行的类型,美国运动协会建议初学者执行中等强度,全身锻炼每周两到三天交替与特定肌肉群训练每周只有两次。如果小腿疼一天,选择腹部和上身的锻炼,而不是运行或腿的锻炼。