增肌需要每次练完之后都酸痛吗？（健身误区）

jacky

Fitness Myth: Do you really have to feel SORE the day after a workout to grow and tone your muscles?
A: Definitely not! This is a great myth to bust!
More research is showing that the “repeated bout effect” is arguably most important for regular exercisers than muscle damage itself. Ie) regular TENSION and LOAD on the muscle is important, not damaging the tissue to the point where you cannot train it again for days.
You may feel sore when first starting a program then not feel the same discomfort the following week. This is normal; hypertrophy (growth) is still taking place, especially in your type IIa  moderately fast twitch fibers.

Take home message?
FREQUENCY of training is arguably most important! If you want to develop a certain muscle group, try training it twice/week, for instance Monday’s and Thursday’s to promote the “repeated bout effect” instead of muscle damage from one extreme session.

Sources:
Exercise-induced muscle damage and potential mechanisms for the repeated bout effect.
http://www.ncbi.nlm.nih.gov/pubmed/10222539
Muscle damage and muscle remodeling: no pain, no gain?
http://www.ncbi.nlm.nih.gov/pubmed/21270317
A review on strength exercise-induced muscle damage: applications, adaptation mechanisms and limitations.
http://www.ncbi.nlm.nih.gov/pubmed/21297557



from medpoint website February 15th, 2011


该贴已经同步到 jacky的微博