An important criterion to measure the effectiveness of exercise.
Don't! Don't! Don't! The gap between you lies in whether the exercise you insist on is "effective" enough, and the indicator to judge whether your fitness process is effective is whether the target muscles feel pumping after a fairly intense exercise. Anyone who has trained in the gym system will hear such a word, and that is pump feeling. Its definition is this: after the target muscle has undergone considerable resistance training, a large amount of blood will rush to the target muscle, resulting in a feeling of swelling. This process is called blood drawing. At the same time, the sense of pump is the key sign to measure the effect of a bodybuilding training.
How did this process come about?
When exercising under appropriate load, muscles will enter anaerobic exercise state due to short-term high-intensity exercise. At this time, muscle metabolism will produce a lot of lactic acid, ATP will be hydrolyzed rapidly, and high concentration of metabolites will accumulate rapidly in muscle cells, which will promote muscle cells to expand. Due to the expansion of muscle bundles, the surrounding capillaries will be blocked from contracting, thus slowing down the blood return speed of muscles in this area. This process in turn slows down the excretion of metabolites, enhances the osmotic pressure of excreta, and makes muscles feel swollen or congested. (Moderate aerobic exercise generally does not produce muscles, and MM who is worried about jogging calf muscles can safely run! )
It is precisely because of this process that the muscles in this area retain more nutrients and promote the rapid growth of muscle cells, indicating that muscles are developed. Therefore, if you want to exercise long muscles by carrying weight, you can see if the muscles in the corresponding parts will feel pumping after exercise. The longer the suction lasts, the more effective the activity will be. If you don't feel pumping after exercise, maybe you should consider making a change.
How to practice, just can have pump feeling?
1, high-intensity exercise
If only the muscles ache after exercise and there is no feeling of pumping, it means that your exercise intensity may not be enough, because proper anaerobic exercise can promote muscle growth. Under the condition of insufficient load or intensity, the muscles are in aerobic exercise state, so the so-called pumping feeling cannot be generated. Therefore, we can consider increasing the training intensity on the premise of ensuring safety.
2, reduce the rest time between groups
Only by completing the maximum amount of exercise in a short time can we pursue the best pumping feeling. When carrying out weight-bearing exercise, you can appropriately reduce the rest time between groups to see if you can shorten the rest time to about one minute, preferably about 30 seconds, and control the number of times in each group to about 6 times, so that high-frequency exercise can ensure that muscles can produce enough pulling force after exercise.
3. Ensure adequate nutrition.
If you still can't find the feeling of muscle pumping after a period of exercise, it may be that your nutrition can't keep up. If your body's nutrient intake is unreasonable, even if you train hard, you can't get a strong or sustained pumping feeling, and your muscles can't grow rapidly. At this time, carbohydrates in the diet are indispensable. Glucose stored in muscle is the main functional substance during anaerobic exercise. If you don't eat enough carbohydrates before exercise, your muscles will only get smaller and smaller.
For China paper people who want to gain developed muscles, bravely pursue the sense of pumping. Only continuous and strong pumping can ensure that you have strong muscles!
Welcome to today's headline number: the principle of fitness exercise.
Scientific fitness, naturally have a strong body!