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Infographic: 5 Steps to Avoid Muscle Fatigue
Infographic: 5 Steps to Avoid Muscle Fatigue
06 - 02 - 2020  |   InfographicNews   |  by Marco Teixeira

Do you know what’s muscular fatigue? Did you ever felt it? In this article, we’ll explain to you what is all about and how to avoid it. In 5 steps,  for the good of your profitability and physical well-being.

Muscle Fatigue

You have probably heard about muscle fatigue, it is related to tiredness and poor profitability during physical exertion.

This phenomenon occurs when the muscle has been subjected to an intense physical effort, which is normal when the training or physical activity in question was done in a constant and high-intensity manner. The feeling is of exhaustion, tiredness and decreased ability of the muscle to produce strength.

Central and Peripheral Muscle Fatigue

Muscular fatigue comprises two parts – the central and the peripheral.

The central nervous structure affects muscle contraction. This type of fatigue occurs when the level of stimulation of the central nervous system is low. This occurs by inhibiting nerve impulses in a particular fatigued muscle area.

With that said,  some factors are being studied and indicated as the likely ones of central muscle fatigue:

  • Dehydration;
    Decreased blood glucose levels;
    Failure of certain neurotransmitters to act;
    Plasma change in the concentration of amino acids;

Peripheral muscle fatigue is characterized by the deterioration of the biochemical processes of the muscle. That is, the limitation of muscle fibers, neuromuscular connections and nerves due to energy deficits. The energy deficit is a major motivator of peripheral muscle fatigue.

So, how to avoid muscular fatigue in 5 steps?

Infographic 5 Steps to Avoid Muscle Fatigue

Rest 1 day to 2 days between each workout: 24 to 48 hours is the essential time to help muscles and the body recover after a workout;

Always do warm-up exercises at the beginning of training: Warm-up exercises prepare your muscles for training, decreasing the risk of muscle injuries;

Always stretch at the end of training: Stretching helps to reduce pain after training and speed up the recovery of muscle cells.

Alternate the type of exercise in each workout: Did you exercise your arms? Then tomorrow you should exercise your legs or another muscle group. Thus, it alternately recovers each type of muscle and prevents the risk of injury.

Using the right sports equipment: Comfort in physical activity is essential to optimize physical profitability. For this reason, Sports Partner Indoor and Outdoor sports floors have been developed, which help to maintain the integrity and physical well-being of athletes throughout their sports activity.

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