http://goodhealthfront.blogspot.com/You can give your muscles holiday to recovery.
Can I and you exercise our body muscles weekly 2 or 3 times in the week without a break in the month?
In other
words, one should be exercising week after week, throughout the year!
Do you think
you can do this on a regular basis without fail?
I know they
are some exercise nuts who can do the feat with strong will power and enter
their names in the record book.
When you
tensed your body muscles, you are actually subjecting them to a state where
they will react back to adapt themselves (remember your body has more than 600
muscles) to a new dimension. The tensed muscles are really reacting to changes
that will save them from destruction.
Exercises
like aerobic and anaerobic, isometrics and plyometrics tensed your muscles much
more than a stretching exercise. They even have a weighting effect on the
bones, tendons, cartilages, and the endocrine system or the central nervous
system.
Running,
jogging, weight lifting and swimming take a toil toll on your body muscles and
so need some rest, not only during or after the workout.
Those
changes can be the tears, sprain, between bones, tendon and ligament or
cartilages and tissues. They produce enzymes that will generate new cell growth
and new protein replenishment to prevent the muscles from deteriorating further
from the damage (stress) done to it.
Is it any
wonder than when you are ask to do 2 or 3 repetition in either isometric or
plyometric exercises you are further ask to rest for 30 seconds?
You see your
muscles are like elastic bands. They should not be over stretched; nor should
they be over worked.
Over
stretching or over working these can result in the muscles losing their tone,
strength, elasticity and weight.
Further, the
chance of these muscles recovering from pain, topical injury, tension, internal
tears and displacement of tendons, bones, cartilages, and so on can take a long
time instead of few days.
So you have
to take your time to rest.
Weekly Holiday
Give these
muscles a weekly holiday in the month to recap.
When you
exercise 2 or 3 times in the week, it is fair 4 or 5 days your muscles are
allowed to rest. You continue same or variety of the exercise the next week;
and repeat the exact number of resting days weekly. Although you may or may not
feel any pain or experienced any injury on your body in the mean time, it is
assume that in your inside, a tendon, a bone, a cartilage, a ligament, a
tissue, a joint or a muscle is on a point of displacement due to vigorous and
strenuous exercises.
You may not
know this fact and its extent. It can surface in a much later time with much
damage. All these goes silently in the body until a specific tissue or bone
spark painfully.
It is for
this reason that you should give your muscles a holiday to naturally treat
themselves.
Okay, having
said all these, here’s how and why you should give your muscles a holiday of
one week in the month.
1.It’s a happy holiday! Test and exams are all over! You keep
off your text books. Perhaps you will like to wound your way into the wounds
just to have fun and relax because your mind is now far away from school. As an
exercise nut or weight lifter, why not consider your gym as a school? You alone
have to keep away from it, and not another person will do it for you. Just forget
even a stretching exercise. If it comes naturally, you will notice it when you
wake up from your siestas or night sleep in the form of yawning! You would then
stretch out your legs and arm like a pussy or a dog and leg go that tension.
Feel free and explore another world other than exercise or body building.
Explore the world of history or non-fiction. Explore your zoo and have a look
at the animals, birds and reptiles. Think along these lines and turn yourself
into a potato couch for a little while for good.
2. Eat various animal and plant proteins. Your protein intake should be in the ratio
of 2 to 1 against carbohydrates. Your
muscles are primarily composed of protein cells. Protein is the building block
of muscles. All now agreed that before you begin any physical exercise, you
should eat some protein before anything else. This is because some 30 minutes
into the exercise, your body will be asking for protein amino acid, not sugar
or fat.
If you
weight 160 pounds, 30% of your body weight should be the protein to consume,
which is about 50g. You should eat about 50g of protein daily in various
amounts. If you are someone who ate five small meals daily, this would be 10g
or 10% of protein at each meal.
This will
recover your muscles quickly from all the tensions you have subjected them to.
Proteins are more in synergy with carbohydrates than fats or oils for your
muscles to recap.
These
proteins should come from natural source rather than genetic engineering
sources. It is much better if your source is from grazing animals and free
range birds where the animals receive sunshine and feed on sun-strike grass than
those from close range pasture where they were feed with soy, from inorganic
farms.
Animal
proteins like lean meat, red meat, fowl, milk and fish is good to recovery.
Include any legume plus peanuts or any other nuts in the chop plate.
Addition of
whey protein in the form of a shake is very vital to the chop plate. Your body
can utilized more than 80% of the whey.
Before you
go to bed in the night, eat a good but light quality protein mix like fish,
egg, milk and bean and nuts in the form of a snack. Your muscles will be repair
overnight.
In the
morning on waking up from sleep, eat protein to start rebuilding the muscles of
your body. But include carbohydrates, fruits and vegetables, fats or oil.
3. Quality sleep will help your muscles to
recover well. You should spend 8 to 9 hours in the night for sleeping besides
your regular daily siesta of 1 or 2 hours. Sleep is one of the best ways to
allow the body to rest and refreshed itself. In so doing, you will understand
that every system of the body including the musculoskeletal system will benefit
from the sleep. Sleep helps heal wounds. Internal injuries or dislocations get
heal faster.
I sleep an
average of 10 hours during this holiday break in the week.
4. Welcome to vitamin C. Understand that
vitamin C is not the same thing as ascorbic acid here. The former is a natural
product derived from fruits and vegetables. It is a water soluble vitamin like
the B-complex family and only traces are found sometimes in certain animals and
fish. Ascorbic acid is a drug, though both terms are used interchangeably.
Vitamin C is
chiefly found in all fruits and vegetables especially lime and lemon, where the
vitamin made its reputation; and the other citrus fruits grape fruit, orange
and tangerine.
During or
after a rigorous exercise, lactic acid is produced in the muscles. Lactic acid
is not a healthy product it must be flush out of the system. Vitamin C helps in
the flushing out of the lactic acid from the muscles.
In addition,
vitamin C as an antioxidant will boost the production of collagen connective tissues
and repair skin tissues, ligaments, cartilages, tendons and blood vessels.
All this
will not happen in a day time so you have to give your muscles the required
holiday to full recovery.
Other
vitamins beside C that you need to recover are B-complex, D, E and A.
Do not
forget to chop leafy greens for they are also natural sources of vitamin A,
B-complex and C; and provides the calcium that works in synergy with vitamin D.
Always
include unprocessed natural foods rich in these vitamins in your chop plates,
and your road to post recovery is excellent.
One more
thing about vitamin C and citrus fruits is this. You can make a blend of these
four or five fruits once a week. Enjoy a cup of the creamy solution with a cup
of cucumber or papaya or any of your favorite fruits.
5. Healthy Muscles want to gain healthy and
strong muscles? Exercising your muscles will do that; but you should also give
them more rest other than that after a repetition and a day or two off.
Give all
your muscles a holiday from any moderate or vigorous exercise for a week. Your
muscles are not synthetic material made with polythene or engineer like King
Kong. They are natural and can feel pain and break if you over use them.
The heart is
a muscle and is on the beat 24/7, and it must be so. Stop it and you are as
good as dead. It is our taking some rest during sleep in the night that keeps
it healthy and strong.
Giving all
your muscles the most need rest will make them strong and healthy for life; at
the same time keep your body strong.
Now, if a
muscle around your knee is weak, you can be prone to an injury. You cannot walk
with balance and can fall. Give them more rest to recovery.
Once a week
in the month, let your muscles become a potato couch for good. In other words,
let the rest from jogging, aerobic or anaerobic exercises. They will be
refreshed, renew, reinvigorated; and full of energy, strength and health.
You never
will know what other good can come out of all these.
6. Eat saturate animal fat. Many think
that because animal fats like egg yolk and the fat in meat or milk is saturate,
it possess some health risk, especially that of the health of the heart. This
has been disapproved by some research as in the French paradox.
Actually, the saturate fats in these foods are
healthy and contain substances found to be beneficial to the muscle of the
heart. Now, if they benefit your heart, what can prevent them to work for other
muscles of your body? These fats form an insulating layer to the body and can
provide an element of protection to the body tissues.
It is
because the fats contain omega -6 fatty acid that the conclusion is made. But eating
too much of the fats in excess of vegetable fats or omega -3 fatty acid from
fish oils or seeds and nuts will be bad for you. Try to make a ratio of omega
-3 to 2 against omega -6 fatty acid to 1in your chop plate. In other words, unprocessed fish and
vegetable fats take upper place in your chops.
Coconut oil
is one of the best vegetable fats that you as an exercise rut must eat. Its
medium chain fats works like and much better than most carbohydrates and it is
easily absorbed in the blood stream like the glucose provide from starch and
provide all your tire muscle with immediate energy to recovery.
I ordinarily
eat the fresh fruit with the coconut water or in the form of copra with cassava
fresh or dried. The fruit is good also with fresh roasted corn.
7. Water this is the time for you to drink
some refreshing cool water. I usually cut a piece of lime or lemon and squeeze
a drop or two into the glass of water. It is more refreshing and tasty than
just plain water. Besides, I enjoy a cup or two of fresh cucumber fruit with
the water. It hydrated my body and makes the acid-base balance a healthy state.
A person
lost lots of water during exercise in sweat. This has to be replaced to maintain
the water balance of the body or great harm can be done to your muscles and the
body can have a hard time to repair itself.
Sure, the
muscles need some water. But how many glasses is enough for a day? That is your
opinion. Drink only when tasty
8. Eat foods rich in magnesium salt magnesium
is one rare phytonutrient that help muscle recovery process. Because it helps
increase energy level during a workout, it helps ease muscle cramp
Eat peanuts,
cashew nuts and almonds to get the mineral. Rice and bean when eaten in
combination provide excellent source of magnesium. All green leafy vegetables
are good sources of the nutrient.
So far, if
you intend to take a mineral or vitamin supplement, ask your pharmacy or doctor
for advice. Supplements that are packed in natural form instead of chemical or
synthetic ones command a very princely price in the market.
However,
these are not a substitute for food source of the vitamin and mineral matters
or a meal replacement. They only help in supplementing losses that occurring
during the preparation of the food.
As you give
your muscles the weekly holiday to rest from all workouts, they will become
stronger and healthier for life.
To your good
health!
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| A good chop plate containing animal protein nourish your muscles |
Miebakagh57
(Miebakagh Fiberesima copyright 2016)
