肌肉恢复时间举重后

To put it simply, workouts tear you down and your body has to build itself back up. While it might sound dramatic, workouts are damaging to your body. When you lift weights, your muscles suffer extremely small tears that you need to recover from. It's nothing to be afraid of, because you come back stronger than before as long as you take time to recover.

锻炼结束后，你的身体进入修复模式。它开始从你的血液氨基酸的蛋白质创建。这些氨基酸塑造成新的肌肉组织，你的身体放下来替代旧，更受损的肌肉。再生的过程是十分缓慢的，除非你有东西来启动它，喜欢锻炼。

阅读更多：该Average Recovery Rate After Exercising

To recover, your muscles need more blood. That's how your body sends nutrients to damaged tissue. This process is also known as inflammation. While it can be painful and is perceived as a bad thing, inflammation is necessary for recovery after a workout.

周围锻炼后24〜48小时，你的肌肉达到其炎症的峰值并开始逐渐减少，根据2017年的研究综述发表在Journal of Applied Physiology。That's why you don't want to hit the same muscles within a 24-hour period. They need time to recover and rebuild.

当你举起的重量，有锻炼的偏心和同心部分。同心部分是当你举起的重量。如果你正在做一个二头肌卷曲，当体重对你的肩膀上来的。偏心部分是当你降低体重回落。

Each portion of the lift has unique benefits to the muscle. They're also equally important in terms of muscle growth, according to a 2017 study published inFrontiers in Physiology。两者之间最大的区别在于偏心部分更有损于你的肌肉。

有些人喜欢强调的运动，这与肌肉生长帮助的偏心部分，但要记住，这种风格的训练超过正常速度做一个运动损伤是非常重要的。

隔离肌肉使得它更加努力地工作，从而增加你的恢复时间。单联合演习isolate muscles more than multi-joint exercises。A bicep curl, for example, isolates your biceps. The only thing moving is your elbow, which means that your biceps is doing all the work.

A chin-up is a multi-joint exercise that works big back muscles like the lats, but the smaller bicep muscles contribute to the movement. Your shoulder and elbow joint have to work to pull your body up. Since there are other muscles and joints involved in the movement, your biceps aren't taking the brunt of the load.

该volume you do in one workout affects recovery time. Volume is the product of the weight you use multiplied by the number of sets and reps you do. To put it simply, the more you do in your workout, the longer it takes to recover. However, as your body adapts to workouts, recovery time decreases once again.

该American College of Sports Medicinerecommends that most adults lift weights two to three times per week using full-body workouts. That gives you one to two days between workouts to recover, which goes along with the24小时最低规则。

当你进步,可能不足以税收your muscles. To make your exercise program more intense, you might need to add days. To do this, you'll need to split up body parts so that you don't work the same thing two days in a row.

例如，你可以工作上身的一天，下半身下。这两个叶片之间交替在锻炼对于每个肌肉群间48小时。您还可以集中更多的精力放在更少的身体部位。

Keep in mind that a split workout routine is for more advanced trainees and might not be necessary for you.

它需要你来恢复时间的长短取决于你的营养为好。您期间和之后，你的锻炼可以缩短或延长恢复时间吃什么。肌肉是由氨基酸，你可以从你吃的蛋白质或获得的补充，你拿。

Out of the 20 amino acids, three of them are particularly important for muscle building. They're called branched-chain amino acids (BCAA). Leucine, isoleucine and valine are the proper names of the three BCAAs, according to a 2017 study published in the中国运动营养学的国际协会。你的身体不能产生他们，所以你必须从食物中获取它们。

A 2017 study published inApplied Physiology, Nutrition and Metabolismshows that BCAA supplementation reduces your recovery time. In the study, the researchers found that strength rebounded faster and subjects weren't as sore the day after taking BCAAs.

乳清蛋白天然含有支链氨基酸，使其成为一个合适的替代者。您也可以简单地着眼于整个动物或植物来源的一天吃更多的蛋白质。这将帮助你的肌肉恢复得更快。

阅读更多：How Long Does it Take for Muscles to Recover After Workout?

According to a 2018 study published in在营养学前沿，consuming你的锻炼后的蛋白质can shorten recovery time. The study shows that consuming protein helps weightlifters and endurance athletes alike.

如果你不要让你的肌肉恢复正常，它可以在健身房伤害你的表现和潜在造成伤害。发表在了2016研究Journal of Strength and Conditioning Researchshowed that training without allowing your muscles 24 hours to recover hurt performance and results from training.

关键是要找到什么是最适合你的。如果你要创建一个显示你的肌肉如何响应曲线，它看起来像一个倒“U”。它也被称为一个钟形曲线，因为它看起来像一个钟。如果你不工作了，你没有得到结果和图形是平的。对于您添加到您的日常锻炼的每一天，结果上去。

该re's an optimal point where you hit your perfect number of workouts, which is the peak of the graph, then everything goes downhill again once you go past that. The top point is different for everyone, so experiment with more or fewer workouts during the week to see what feels best for your body.