Anton "Tony" Breznik from Austria
Birthdate: 1984
Height: 175cm/5'9''
Off season weight: 118kg/260lb
Competition weight: 100kg/220lb
Antrenman Sonrası Kas Ağrısı Nasıl Geçer?
By Bayram Cigerli at 01:51
foam rolling, hamlama, kas ağrısı, kas ağrısı varken spor yapılırmı, nasıl, ne zaman, Neden, nedenleri, niye, Soru - Cevap, tedavi
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Vücut geliştirme ile uğraşan herkes kas ağrılarından muzdariptir. Bu ağrıların oluşması aslında iyi bir şeydir. Acı yoksa kazanç yok. Acılar ve ağrılar kaslarımızı güçlendiren yagane etmendir.
Ancak her antrenmandan sonra ilk günkü kadar ağrı duyuyorsanız burada bir şeylerin yanlış gittiği söylenebilir. Kas liflerimiz yapılan hareketlere ve antrenmanlara çok çabuk adapte olurlar. Bu nedenle tekrar eden antrenman günlerinde ilk günlere oranla daha az kas ağrısı duyarız. Ancak bu işi abartmamak ve ovartraining durumuna düşmemeniz gerekir. Aksi taktirde hem gereğinden daha fazla acı duyulur hem de spora olan ilgi azalır.
Hangi Durumlarda Kas Ağrıları Görülür?
Spora yeni başlayanlarda kaslar alışık olmadığı için 3-4 gün şiddetli ağrı görülür. Halk arasında bu duruma hamlık adı verilir.
Normalde çalışılandan çok daha fazla ağırlıkla antrenman yapılması veya normalden daha hızlı egzersiz yapılması kaslara aşırı yük bindireceği için ağrı oluşabilir.
Antrenman sırasında yeterli nefes alınmaması. (Oksijen azlığı dokulardaki laktik asit birikimini artırır.) Özellikle yüksek ağırlıkla yapılan antrenmanlarda set arası dinlenme çok önemlidir. Bu kısa süreli molalar kasın yeterince oksijen alabilmesini ve oluşan laktik asidin dağılmasını sağlar.
Antrenman programının değiştirilmesi ile daha önce etkin olmayan kas gruplarına birden fazla yük binmesi sonucu ağrı oluşabilir. Isınmadan antrenmana başlamak kas ağrılarına ve hatta sakatlıklara yol açabilir.
Antrenman sonrası en çok çalıştırılan kasların esnetilmesi gerekir. Esneme hareketleri kasın istirahattaki duruma daha kolay geçmesini sağlar.
Antrenman sonrası esneme hareketlerinin ihmal edilmesi kas ağrılarının en önemli nedenlerindendir.
Not : Kas ağrıları gelişme aşamasındaki sporcularda hemen hemen kaçınılmazdır. Ancak ağrıları hayat kalitesini etkilemeyecek düzeylere indirmek önemlidir. Bunun için bazı metod ve yöntemler uygulanabilir.
Not 2 : Ağrıyan kas çalıştırılmaz. Eğer kaslarınız ağrıyor ise beslenme ve dinlenme aşamalırından geçmeli ve daha sonra antrenman yapmalısınız.
Ağrılarının Olmaması İçin Neler Yapılmalıdır?
Spordan sonra ılık duş almak ertesi gün ortaya çıkacak kas ağrısını azaltır.
Her sporcu kendi seviyesine ve yapısına uygun bir antrenman programı belirleyip buna uymalıdır. İnternette bazı fitness modellerin antranman programı bulunup uygulanmaya çalışılmamalıdır.
Antrenman programı değiştirdiğinizde yeni egzersizleri hafif zorlukta yapmalısınız.
Kasları esnetmeden antrenmana başlanmamalıdır. Koşu ve kondisyon antrenmanlarına önce hafif tempoyla başlamalıdır.
Kas ağrısı olmaması için alkolden ve bir takım vücuda zarar veren maddelerden uzak durmak gerekir
Kas ağrısı olmaması için protein bakımından zengin beslenmek gerekir. Çünkü yorulan veya hasar gören kasların daha güçlü olması için ihtiyaç duyulan proteinin kasa aktarılması şarttır.
Antrenman sonrası en çok zorlanan kas gruplarının esnetilmesi gerekir. Bu sayede kas, daha kısa sürede dinlenme haline geçer. Ayrıca esneme hareketleri kasların büyümesini de destekler.
Antrenman sonrası görülen kas ağrılarının geçmesi için en faydalı yol uyumaktır. Uyku anında tüm kaslar gevşer ve dinlenir. Bu da kasların kendini daha çabuk yenilemesini ve ağrıların geçmesini sağlar.
İlaçsız yapılabilecek bir diğer yöntem ise ağrı olan bölgeye sıcak su torbası veya sıcak havlu uygulamaktır. Sıcak uygulamaları kasları gevşetir.
Not : Dayanılamayacak seviyede ağrılar için doktor tavsiyesi ile kas gevşetici haplar alınabilir.
Being Fit Involves How We Respond to Life
Life is not always easy. I'm no different than many of you: woman, wife, mother, daughter, a friend. I do walk the walk of fitness with my occupation as a personal trainer and writer. This doesn't change the fact I sometimes have up and down days emotionally and physically. I also experience burnout with my workouts.
One of my favorite life quotes is “life is 10% what happens to you and 90% how you respond to it”. I came across this quote from a school project my son made in junior high and it has really stuck with me. My son is almost 30 now.
I have realized through my journey of life and fitness we are limited in what we can control. The only thing we can control is how we think, feel, and respond to life’s circumstances. We simply need to learn to let go of the rest. This can be a hard task but a necessary one. Also, we are definitely in control of the choices we make for ourselves to become healthy, fit people.
Getting fit and healthy involves both our physical and emotional self. Many of us struggle with self-acceptance and not feeling good enough. Fixing our mindset is so important to be able to get physically fit. There is no such thing as perfection but progressing each day as a better and healthier person.
One of my clients just shared this quote: "You do not have to get an A every day!” This was a revelation I took to heart as an overachiever. It also brings us back to life and health not being about perfect, but simply doing our best. This is important stuff when it comes to fitness.
Attitude is huge in life and really determines how we respond to our day. We can choose to be bitter or positive. We can either refuse to grow or open our door of potential to become better people from every circumstance in life. This is where life and health can feel hard. We need to be able to wake up and be happy and healthy on purpose.
One of my favorite life quotes is “life is 10% what happens to you and 90% how you respond to it”. I came across this quote from a school project my son made in junior high and it has really stuck with me. My son is almost 30 now.
I have realized through my journey of life and fitness we are limited in what we can control. The only thing we can control is how we think, feel, and respond to life’s circumstances. We simply need to learn to let go of the rest. This can be a hard task but a necessary one. Also, we are definitely in control of the choices we make for ourselves to become healthy, fit people.
Getting fit and healthy involves both our physical and emotional self. Many of us struggle with self-acceptance and not feeling good enough. Fixing our mindset is so important to be able to get physically fit. There is no such thing as perfection but progressing each day as a better and healthier person.
One of my clients just shared this quote: "You do not have to get an A every day!” This was a revelation I took to heart as an overachiever. It also brings us back to life and health not being about perfect, but simply doing our best. This is important stuff when it comes to fitness.
Attitude is huge in life and really determines how we respond to our day. We can choose to be bitter or positive. We can either refuse to grow or open our door of potential to become better people from every circumstance in life. This is where life and health can feel hard. We need to be able to wake up and be happy and healthy on purpose.
If my attitude and response were unhealthy, I would be unable to help people. I wouldn't be a good trainer choice to see for a healthy lifestyle. Would you want to entrust your health to a person who was unhealthy in any sense of the word? Sadly, many people walk around emotionally unhealthy without anyone knowing.
Getting back to why this is important. My attitude and how I respond to life is what lifts me up, motivates me, and keeps me moving in a positive direction. It enables me to put forth my best self each day with nutrition and fitness. I choose not to give up in despair but to persevere through life.
Life will bring challenges for all of us. I have faced many and will continue to do so. How I choose to respond will be the key to my healthy self. None of us are immune to the struggles of life, injuries, finances, illness, or family crisis. What remains important is how we respond. I can tell you this, it may be hard to get to the gym on a down day, but after I get going, it becomes easier. After a few minutes, a whole different attitude kicks in and I start using this time to think through things. I accomplish great healing during a hard sweat session. Nothing feels better than a finished workout.
Getting back to why this is important. My attitude and how I respond to life is what lifts me up, motivates me, and keeps me moving in a positive direction. It enables me to put forth my best self each day with nutrition and fitness. I choose not to give up in despair but to persevere through life.
Life will bring challenges for all of us. I have faced many and will continue to do so. How I choose to respond will be the key to my healthy self. None of us are immune to the struggles of life, injuries, finances, illness, or family crisis. What remains important is how we respond. I can tell you this, it may be hard to get to the gym on a down day, but after I get going, it becomes easier. After a few minutes, a whole different attitude kicks in and I start using this time to think through things. I accomplish great healing during a hard sweat session. Nothing feels better than a finished workout.
The takeaway: life is about balance. Health includes the emotional as well as the physical. When one is out of sync, the machine will not work properly. I began today on a downer and after some prayer time, writing this Blog and soon to workout, I feel energized. Nothing will ever be perfect but life and health can always be good.
Motivation of the Day: Life is 10% what happens to you and 90% how you respond to it
Be well and Stay Healthy |
Cozy Autumn
We are moving on to that time of autumn where there are less and less leaves on the trees, hats and mittens are needed for morning walks and the days are shorter. Not only are the days shorter, but around here it is usually rainy. My favorite way to beat the dreary-ness? Do a little baking! Nothing makes the house more cozy then the aroma of fresh baked goods!
Continuing on with my muffin craze this year, my newest recipe are these pumpkin muffins from King Arthur Flour. A lovely fall treat!
Below is a list of past baking posts.
What is your favorite cozy autumn activity?