C********e
发帖数: 158 | 1 谢谢前两天回答我关于肌肉痛和疲倦的问题，刚刚发现一篇写得很好的文章，专门分析
了这个问题，希望对有同样问题的童鞋有用。作者是washington post的专栏健身作家
，也是前世界举重冠军的教练。
原文在此：http://www.boxingscene.com/build-muscle/49807.php
**********************************************
Deep Muscle Soreness And Body-Shock Fatigue
In my experience there are two distinct types of muscular fatigue associated
with intense progressive resistance training (only intense training is
sufficient to trigger muscle hypertrophy) and these two types should be
recognized and understood. The first type of fatigue is direct muscle
soreness and is the result of a particular exercise targeting a specific
muscle. Scientists are at odds as to the exact cause of muscle soreness but
most believe that it is associated with some sort of cellular micro-trauma.
Direct muscle soreness is usually the type of pain and discomfort that most
folks experience when they begin serious progressive resistance training
program.
There are varying degrees of muscle soreness and sometime the intensity of
soreness can become so severe as to be debilitating. The muscles are
actually sore to the touch. I have self-induced this type of soreness to
every degree on every muscle - once, as a 14-year old novice, I found a 10-
pound solid dumbbell and proceeded to do 50-repetitions in the one-arm curl
for each arm every hour on the hour for 10-straight hours. It seemed like a
cool idea to my young and dumb mind but that went out the window the next
day when both arms locked up to such a degree that I could not straighten my
arms. Both biceps were so traumatized that they remained involuntarily
contracted for the next 36-hours. My hands were held at my face and any
attempt to straighten my arms resulted in excruciating pain. I had to ride
it out until the biceps relaxed. This was an extreme example of muscle
fatigue but extremely illustrative of this 1st type of muscle soreness/
fatigue.
The second type of muscular fatigue is what I would describe as overall
fatigue, I call it body shock. The body is a holistic unit and hard intense
training done for long time periods has a cumulative effect. After a while a
uniform sense of overall fatigue is experienced manifested by an
overwhelming sensation of tiredness. This tiredness envelops the whole body.
When in the throes of body shock it seems as if you are moving through
water. In my experience this type of fatigue is a direct result of an
accumulation of intense workouts. Fatigue and soreness come with the
territory and if you never experience either version, likely you'll not make
any significant physical progress.
In my experience, if I don't feel some degree of muscle soreness in the
target muscle after a workout I become suspect that I didn't work hard
enough or the exercise I selected was technically deficient and spread the
muscular effect over too wide an area. In this respect I use controlled
soreness (no too much, not too little) as a workout report card. When it
comes to body-shock fatigue, to my way of thinking a much more serious type
of fatigue, I will cut back on my training and kick up my calories,
particularly my protein intake. When body-shock descends training through it
is a bad idea: first, training poundage plummets (so what's the point?) and
secondly there is a very real danger of fatigue-induced injury.
If you experience severe muscular soreness of the 1st type, avoid training
that particular body part until the soreness reduces to tolerable levels. If
body-shock envelops you cease and desist progressive resistance training
and kick up the food intake. I have found that light to moderate cardio
actually helps to dissipate muscle soreness. Accelerating circulation within
a sore muscle stimulates recovery, assuming the resistance used is light,
easy and not taxing. Use your common sense and be aware that even purposeful
primitives paid heed to fatigue.
************************************************ |
|
