Giving Your Muscles Holiday To Recovery

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!

A good chop plate containing animal protein nourish your muscles

http://greens4food.blogspot.com 

Miebakagh57 (Miebakagh Fiberesima copyright 2016)

What You Eat For Your Muscle Develop And Strengthen your Muscles

Did you execute a few or minimum of the basic aerobic or isometric exercises weekly and on a regular basis?

Did you carry on your plyometrics or jump training to challenge your body muscles?

Do you think for certain specific food as a health factor to help replaced energy lost during and after the exercises? What about though for food to build or nourish the tired muscles? 

What you eat can help develop the health and strength of your muscles.

Then eat the right natural food stuffs.

We all understand that food is the proper fuel for the body besides fresh water.

Fresh water vitally serves as the solute and as transporting agent.

The foods we eat namely carbohydrates, fats or oils, protein, seeds and nuts and basil greens or green leafy vegetables will factor in the health, growth, development and strength of your muscles.

Carbohydrates

Carbohydrates or carbs for short, the first class of food items in the above list will always comes first when it comes to muscle training. This is because the initial work outs required the oxidizing of glucose or sugar in the blood stream for the release of energy for the work out.

As carbs are easily digested and release glucose or sugar, these are readily available before the break down of fats and proteins into smaller pieces or units that is easy to be absorbed in the blood stream.

You know muscles like the brain need glucose as it’s primarily fuel to do its work.

And of course, the most important muscle in the body, the heart needs a steadily supply of glucose all the time. Deprived it of this fuel and you are likely to faint.

So, your muscles depend on glucose as fuel most of the time for its activity.

Unrefined Carbohydrates

You have to source your carbs from natural and organic source.

ALWAYS eat unrefined carbs if you regularly fall for the fitness activities. This ensures your blood stream delivers a steadily supply of glucose to all over your body organs. 

Otherwise, the rush of sugar (from refined carbohydrates) in the blood will spike and raise your blood pressure, and it negates the health of your muscles. 

Your will notice this will begin from heart related diseases like diabetes before it affect your joints and muscles.

So eat unrefined carbohydrates in the form of potato and coco yam with their skin; yams, tapioca (cassava) unpolished or semi polish rice, whole wheat meal, oats, rye and sweet corn. You are welcomed to add your favorite carbs to the list. 

Think about making some of your meals at home instead of dinning out for convenience foods. Whole wheat bread, if it cannot be gotten in some bread retail stores can be made at home. Corn bread too is very nutritious and you can make yours at home. These are full of protective agents and help in muscular health.

Carbohydrates also include certain fruits and greens. Mango, pineapple, apple, papaya and banana; carrots, melon, tomatoes, guava, and so on are carbohydrates. In fact, all fruits and vegetables can be considered a carbohydrate for the very fact that these food items contain starch and or sugar.

If you regularly or weekly put your muscles into a state of stress say twice in the week, you should not worry about high glycemic index vegetables and fruits. They glycemic load, which determine how sugar is absorb in the blood stream seems to be high too. Provide you take a minimum of these stuff, they will help to nourish and promote your muscle health. 

Oranges, tomatoes, carrots including tangerine, lime and lemon and all fresh leafy greens are good for you.

They contain the water soluble vitamin and mineral matters your body need, vitamin B-complex and vitamin C, C₁ and K. Lime fruits in particular delivers a significant amount of citric acid that an active body needs. Serious attention should be paid to foods that enhance potassium and magnesium salts in the blood stream. Potato provides one of the best sources of potassium salts which are potent in the skin of the vegetable.

Some persons prefer to eat leafy greens in the raw state. All leafy greens are good sources of potassium salts. It delivered all the vitamin and phytonutrients in the vegetable. However, some of these greens may be pollute in transit. Eating such greens in the raw state can deliver significant amount of the food nutrients to the body with health hazard.  Why not steam them? More so, cooking the greens will break down the tough fibers that the intestinal track can easily manage with.

Before ever you begin any exercise routine except on medical point of view in checking your blood sugar, you should have something to readily eat. It can be 100% natural orange juice to deliver the much need energy on the go.

Or you can eat your favorite meal and rest for at least 2 hours before the exercise.

Proteins

Next come protein not fats. Protein depends on carbohydrates. After some 30 minutes of tensing or exercising the body muscles, your muscles ask for protein. When you tense any muscle of the body, it activates protein cells to repair damages (stress) that has been done to it. 

If you cannot supply the protein, they cannot go on carbs and or fats. 

So, what are the proteins to eat? Are they certain class of protein food to eat and develop the growth of your muscles?

Yes, certainly. Eat high quality animal proteins like milk, fish, red lean meat, egg, cheese, and so on; vegetable protein will include unprocessed legumes, nuts and seeds. Eat them whole period. You need them all provide they are products of natural organic farming or environment. 

Legumes, all beans including soya bean and chia have proteins.

Nuts will include peanut, walnut, cashew nuts and brazil nuts. 

Seeds such as melon, sunflower and flax seeds, are power packed with much mineral matters.

Combining both animal and vegetable protein will do better for your muscle health.

Persons regularly carrying on physical exercises every week should try to increase their protein consumption to at least three times the normal rate. This compensate for loss of energy during the work out exercise.

It is a fact that energy lost should be replaced. If this were adhered to alone, evidently, your muscles, joints and bones will suffer. During the exercise proper, all have been put into a state of tension. They need to be well nourished. 

Fish protein is my main protein sources. As a fisher, I regularly harvest my catches in the river. But I supplement the fish with eggs, milk and meat, plus nuts and legumes.

Eat These And Not These

Some nutrition fanatics or zealots will tell you not to eat certain specifics of the food stuffs mentioned above.

Milk, eggs, red meat; soya and potatoes, lime and oranges are included in eat not these foods. 

Now, all classes of foods are necessary to work the muscles to full health, except that the body cannot tolerate the specific food stuff; or you are taking in an overdose of the foods more than necessary. 

Vegetarians will not like to eat any animal products. They combine more than three sources of legume to get all their protein requirements. Soya or chai has most of the protein as in an egg.

Milk and peanuts for example, seems allergic to certain persons. The same thing can be said of limes and oranges.

But lime is very essential to an active muscle. Its vitamin C content plus citric acid is so powerful to strength and promote the health of an active muscle.

You can make do with lime by squeezing just a drop in a glass of water to begin with. This will check the allergic reaction. 

The protein of milk, red lean meat and eggs is good for your muscles. You should try to take two to three times the normal amount you usually digest when it comes to the health of your muscles if you exercise at least twice in the week. Otherwise, your muscles will lose their tone. 

Fats Or Oils

The animal protein listed above has fats but not oils. Oils will come from the seeds, nuts and legumes.

The oil will also come from sea foods like sardines, tilapia, mullet, tuna and cods. The oil provides essential fatty acids or omega -3 fatty acids; and helps both your joints and muscles. They also provide vitamin D in particular for the bones. The joints, muscles and bones are relate and should have the same nutrients always.

Extra virgin olive oil is one of the best oils you can use constantly. Add two tablespoon to your chop plate always. Olive oil will not make you fat. 

Avocado is another vegetable fat. You can mash and spread it on bread and biscuits like peanut butter. Coconut oil is another you can safely do with. All these oils will promote the health of your muscles after stressing the same.

One more thing about animal fats is this. When buying red meat, have them cut along with the bones, not just the flesh. The bones can provide bone marrow and a little biscuit bone which is good for muscle and bone health. But too much biscuit bones or calcium from animal source will interfered with absorption of digested food nutrients.

Calcium from leafy greens provide moderate amount that is easily absorbed into the blood stream.

The Link between Joint, Bones And Muscle In Muscle Growth

Your muscle is related to your bones and joints. What affect one affects the others. In fact, these three tissues form your musculoskeletal system.  

In other words, the musculoskeletal system enabled you to move, stand, bend and do your weekly exercise and daily activities. 

When you do isometrics and plyometric or jump training, you know you are stressing your muscles and bones more than any organs in the body. 

Therefore, the food stuff for the muscles is essential also for the bone and joint. The foodstuff mention above will provide vitamin C, calcium and fatty acids especially omega -3 fatty acids that benefit them as a whole. 

The role of vitamin C need to be taken very seriously as it related to physical exercise. It is one of the most important water soluble vitamin need by every cell, tissue and of the body, more so when you get an injury during an exercise.

A person exercising regularly need a constant supple of vitamin C in the blood stream, and since it is water soluble, it cannot be stored in the blood stream. A saturation point is only that which is needed. Any depletion of the vitamin can be  replaced easily by regularly eating your favorite fresh fruits and vegetables. For the active physical trainer, a piece of lime or lemon cut and squeezed into a glass of cold water easily solves the problem.

Vitamin C help in strengthening collagen, a protein that nourish and bind ligament, tendon, cartilage and tissues of the bone, joint and muscles. If you neglected this vitamin and you exercise regularly, do not be surprised if you end up with a fracture joint or bone or muscle.

Seriously, begin your exercise day with foods that will provide omega fatty acid, calcium and vitamin C. The night before you go to bed, eat a chop plate rich in protein, fruits and vegetables.

To your good health!

A Chop Plate Of Oatmeal Enrich With MIlk, Egg, Banana, Peanuts, Steam Red Tomato

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Miebakagh57 (Miebakagh Fiberesima) Copy right 2016.