There are always some reasons why our training will be suspended for a period of time . After a few months, we want to resume. After returning to the gym, we exercise like chicken blood until we are exhausted. It seems that this can make up for the process of falling ...
However, what many people don't know is that if they haven't exercised for a long time and suddenly start to practice hard, it will not only make the body unable to keep up with the rhythm, but also likely to die!
This is not alarmist. Recently, a 17-year-old high school student in Texas, Jared Shamburge, almost screamed because of fitness.
It turned out that Shamburge's brother and dad were all fitness enthusiasts . For a long time, he watched the other two elders in the family roll iron all day long, and his muscles were sharp and envious.
So he was struggling to fight, and he had to join his dad and brother to join the fitness team. The dad finally agreed to take him to work out and gave him a new member.
After practicing for a few months , the muscles on Shamburge gradually tightened, and his figure was a little stronger, but Shamburge was still not very satisfied. In his mind, his dad and brother who had been exercising for many years, the kind of eight Abdominal muscles are his ultimate goal ...
Shamburge worked hard to catch up with him wholeheartedly. Not long ago he was delayed for traveling for a while. After returning home, the first thing Shamburge did was to rush into the gym and brutally abuse a muscle that was already loose.
"I want to catch up with them and practice myself as big as they are! For this, I have to increase strength, work harder and faster!"
In order to train his muscles, Shamburge began to lift the barbell. He was very cruel to himself and practiced 90 minutes in one breath. After coming home from the gym, Shamburge felt exhausted and his muscles started to sore ...
Generally speaking, during exercise, if the exercise exceeds the intensity of aerobic exercise, the oxygen supply is insufficient to form anaerobic metabolism, which leads to the accumulation of lactic acid in the body. Since lactic acid cannot be further decomposed into water and carbon dioxide in a short time, Therefore, accumulation of lactic acid can cause local muscle soreness.
Therefore, Shamburge didn't care much at first, thinking it was ordinary lactic acid accumulation.
However, this time, the pain seemed to outweigh the sore muscles on weekdays , and many parts of the body were still swollen, and Shamburge began to feel something wrong: "It hurts all over the body, which is the kind of pain that can be terrible when touched It looks so swollen ... "
Shamburge's strange response to the pain has alarmed his mother, who saw his pain so uncomfortable, so she went online to search. This search does not matter. A noun called " rhabdomyolysis syndrome " caused her to sweat.
Most importantly, the entry for this illness also explains "it will be fatal" "At that time, an alarm immediately sounded in my heart, no good, my son may have rhabdomyolysis syndrome !!"
Mother quickly sent Shamburge to the hospital. After the doctor's examination, it was confirmed that Shamburge was suffering from "rhabdomyolysis syndrome", and treatment was started immediately.
The doctor said that fortunately, Shamburge's mother had more thoughts, checked on the Internet, and sent it later, Shamburge may not be able to save her life ...
The so-called "rhabdomyolysis syndrome" refers to the damage and dissolution of the body's skeletal muscle (most of the human muscle tissue) caused by various reasons. The damaged skeletal muscle cells will release a protein called myoglobin This myoglobin is generally located in muscle tissue. It was originally responsible for combining iron and oxygen. When skeletal muscle is damaged and released into the blood, it is likely to block blood vessels ...
Moreover, if patients with "rhabdomyolysis syndrome" are not treated in time, when myoglobin is excreted through the kidneys, it will block the renal tubules, leading to acute renal failure and directly threatening life!
The initial symptoms of "Rhabdomyolysis Syndrome" include muscle pain, vomiting, confusion, arrhythmia, and brown urine ....
There are many causes of rhabdomyolysis syndrome. Studies abroad have shown that there are more than 190 acquired causes and more than 40 genetic-related causes. Among these causes, the most common cause is: excessive exercise !
For a long time without exercise, the guy who suddenly returned to invest in high-intensity training Shamburge, such "surprise too much exercise", resulting in the amount of exercise exceeds the capacity of the muscles, so the skeletal muscles "dissolve"
Fortunately, it was found in time . After five days of hospitalization, Shamburge recovered smoothly and was discharged. Speaking of this, Shamburge ’s mother was still worried. "If he did n’t notice the abnormality, or did n’t tell me about it, or we were not at home, I I ca n’t imagine the consequences. â€
It can be seen that if you do not exercise for a period of time, you are recovering again. The bad operation is really fatal, so how can we quickly and efficiently recover from this short pause training ?
Before we talk about how to recover , we must first understand what happens to our bodies after a period of training suspension : the impact of 1-2 months of training on muscle circumference is negligible. A study of bodybuilders found that after 13 months of suspension, the muscle circumference decreased by an average of 8.9%, a small range. The maximum strength of each action will not change for 1-2 weeks of training suspension, but the maximum strength will drop by about 10% after 2 months of training suspension.
Endurance is greatly affected by the suspension of training. As long as the training is suspended for 2-4 weeks, almost all endurance-related physiological indicators will drop to varying degrees. The biggest impact is on muscle glycogen reserves, which have fallen by almost 30%. In other words, if you stop training for 2-4 weeks and then run, you will be more tired, harder to hold, and your pace will be lower.
Recovery from suspension training should be slow and supple
If training is suspended for 2 months or longer, it should start to recover from physical endurance and joint mobility (flexibility), and then gradually transition to large strength and explosive power.
There are two types of endurance recovery, one is comprehensive endurance, which can be improved by jogging, cycling, swimming, and rowing machines; the other is local muscle endurance, which can be achieved by carrying out small weight iron (12-15RM), Perform recovery. The recovery of endurance takes about 3-4 weeks, and then you can start a gradual transition to bodybuilding-style muscle hypertrophy training or sports performance-style muscle strength and explosive training.
But we must know that our body is not as good as before after the suspension. Therefore, do not take the risk of resuming training. The result of blind high-intensity training can only be injured and forced to rest for a longer period of time.
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