"Zakwasy" - Boli znaczy rośnie? Fakty i Mity [DOMS]

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Zakwasy, opóźniona bolesność mięśni - czy jest oznaką dobrego treningu, czy można z nią trenować, czy można z nią walczyć?
Tego dowiesz się z tego odcinka.


Referencje (najważniejsza, reszta dostępna u mnie):

„Changes in perceived recovery status scale following high volume, muscle damaging resistance exercise”. J Strength Cond Res 27: 2079–2085, 2013.

“Eccentric Exercise, Isokinetic Muscle Torque and Delayed Onset Muscle Soreness: The Role of Reactive Oxygen Species.”European Journal of Applied Physiology 91, no. 5–6 (May 2004)

Extracellular matrix disruption and pain after eccentric muscle action. J Appl Physiol 69: 868–874, 1990.

„Pain-related fear predicts reduced spinal motion following experimental back injury.” Pain 153: 1015–1021, 2012.

„Leucocytes, cytokines and satellite cells: what role do they play in muscle damage and regeneration following eccentric exercise?” Exerc. Immunol. Rev. 18: 42-97, 2012.


“Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Recovery of Muscle Function.” Journal of Athletic Training 40, no. 3 (September 2005): 174–80.

“Massage Therapy Attenuates Inflammatory Signaling After Exercise-Induced Muscle Damage.” Science Translational Medicine 4, no. 119 (February 1, 2012)

“Changes in Perceived Recovery Status Scale Following High-Volume Muscle Damaging Resistance Exercise:” Journal of Strength and Conditioning Research27, no. 8 (August 2013): 2079–85.

„The effect of caffeine ingestion on delayed onset muscle soreness.” J Strength Cond Res. 2013 Nov;27(11):3101-9.