Home Grape Physical activity for a hangover - more harm than good? Drunk fitness: are physical and alcohol activities compatible?

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Physical activity for a hangover - more harm than good? Drunk fitness: are physical and alcohol activities compatible?

Can you exercise with a hangover? V Lately craze in a healthy way life leads to the flourishing of various fitness clubs and gyms. have a slender toned body it is fashionable now, it is an indicator of consciousness and, if you like, social status. Playing sports at an amateur level allows you to maintain your health with regular exercise. However, in life active person there is not only sports and work, but also recreation, and it is often associated with the use of alcohol.

Friday gatherings with friends and girlfriends on the summer veranda of your favorite cafe with cocktails or a trip to a club with strong drinks tasting - all this happens from time to time to everyone. The category of people who train intensively for competitions and fundamentally do not drink alcohol in any form is not numerous, most still allow themselves to get out of a healthy lifestyle once a month and fool around a little. Can you exercise with a hangover? How to behave after heavy drinking and is it necessary to take emergency measures in order to recover and not miss a workout on Saturday after Friday fun?

The positive effect of training

If you look at the situation in in general terms, then episodic use alcoholic beverages and the combination of such a lifestyle with sports is much better than the absence of sports in a person's life in general. Light amateur sports, such as morning jogging in the park, cycling for an hour, roller skating and skateboarding, have a positive effect on the body.

in moderation light sport is an excellent adaptogen, it enhances the body's ability to resist harmful effects environment, including alcohol. Surely many have noticed that athletes can drink significantly larger doses compared to ordinary person and don't get drunk. Sport leads to tolerance, but this is more of a focus than a recommendation.

The positive news is that light sports activities are really beneficial for the body, as they allow faster and faster metabolism. With half an hour mild morning run with a hangover, the general condition improves, blood circulation increases, the excretion of fluid by the kidneys increases, bowel function starts, and passes from saturation with blood.

Negative sides of loads

But this process has back side: increase in blood alcohol content muscle mass slows down to zero. It has been proven that with regular use of a glass of red wine, the rate of glycogen production in the muscles decreases by 20%. Since it is glycogen that is necessary for the growth of muscle mass and supplying the body with energy during sports, the answer to the question of the compatibility of alcohol and sports is obvious.

With a hangover, there is a risk of exceeding the load, the body under stress does not give the necessary signals. When practicing in gym you can get seriously injured, because in addition to downed reflexes, the body can fail. With a hangover, a disorder of the vestibular apparatus is characteristic. You can't work in this state.

Going in for sports in a state of a hangover will at least not bring any benefit, and cardio loads are completely dangerous for the cardiovascular system. In small doses, alcohol can increase stamina and strength, this is achieved through.

However, it is not worth regularly exposing the body to such stress, the heart experiences tremendous stress. For the young healthy people as a one-time action reception will go to the benefit. In addition, during a hangover run and a feeling of heaviness combined with a headache, you can make a promise to yourself never to drink again. People over 40 should not be treated for a hangover by sports at all, since the additional load on the heart can become critical.

Why training with a hangover does not give the desired results?

Alcoholic beverages contain alcohol, which interferes with proper protein synthesis. Until, which was treacherously slipped to her, building material does not enter the muscles. Until the recycling process is completed, muscle processes will not start, which means that strength training simply will not make sense. The load is only useful for removing toxins and accelerating blood circulation, muscles will not be able to grow in such conditions.

With a hangover, the body is dehydrated, it takes a day for it to recover. water-salt balance. Any training is accompanied by the separation of sweat, it is well known, so the sport takes even more fluid from the body dehydrated by alcohol.

And this is already harmful. It is impossible to recover by drinking 3 liters of water, this is a long process that takes time. Therefore, it is desirable after a party with alcoholic beverages to give the body just a rest. In some cases, it is better to skip a workout than to try to do it, for the sake of your health.

Exercising with a hangover often leads to injury. It is easy to miscalculate the load, drop the kettlebell on your leg, hit yourself on the head with dumbbells or, worse, nearby standing man. Running along the track is completely dangerous, a second loss of concentration can turn into a fall. The fact is that ethanol reduces susceptibility to pain, therefore, with special desire and diligence, ligaments and muscles can be seriously damaged. Partial tissue ruptures take a long time to recover.

If the desire to attend training is extremely high, then you should give preference to light types, without the use of heavy shells. It is best to stop at work with your own weight and stretching. This will help you recover faster and remove from the body. toxic substances without danger of injury.

What sports can you do with a hangover?

The best option for a hangover would be Pilates, stretching, and other activities that do not imply a high heart rate and the use of heavy objects.

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Playing sports always and everyone helps to keep your body in good condition and improve the functioning of individual organs or systems. Many fans of sports, professional or amateur, or simply training to keep fit, are interested in one question - is it possible to play sports with a hangover.

In order to answer you need to know and understand the mechanism of action of alcohol on the body and its combination with physical activity. Taking large doses of alcohol and playing sports cause an increased load on the cardiovascular system, causing an increase in blood pressure. In both situations, the body experiences a certain amount of stress.

The day after the hangover

Sports and alcohol are two diametrical positions that are fundamentally incompatible. But if the situation has already developed, then you need to know what and how to perform sports exercises so as not to harm the body completely.

When drinking too much alcoholic beverages, all functions in the body slow down and the sensitivity threshold decreases. When playing sports with increased loads or lifting weights, a person will seem to have insufficient load or weight. When they are overcome by increasing weight or increasing the number of habitual exercises, various injuries can occur:

tissue ruptures (tendons, muscles, skin);
fractures of various bones;
skin injuries;
disorders of the spinal column (displacement of discs or vertebrae).

Why training after alcohol will not give the desired results?

The presence of alcohol in the human body minimum quantities does not adversely affect its performance. Too much a large number of is a toxin, sometimes a lethal substance. When it enters the body, active neutralization occurs and almost all organs participate in this process.

The body tries to break down the ethanol molecules and remove toxins and decay substances from itself as much as possible. The rate of excretion depends on the amount of alcohol consumed and general condition human health.

During the breakdown of alcoholic compounds, lactic acid and various toxic compounds are formed that affect the state of human tissues and muscles. During intense training, these substances are not released, but rather accumulated in all cells. The body is stressed and the basic metabolic processes are disturbed.

The body is dehydrated and requires additional fluid to restore the acid-base and carbohydrate balance, as well as the normal filling of cells, tissues and muscles.

The dangers of training and the consequences

When performing strength exercises or an intense training regimen, even more dehydration occurs and pathological changes in cells occur in the body. The body did not have time to recover from alcohol intoxication and immediately there is another load that does not allow to balance the balance of metabolism.

It is a mistake to think that an increased amount of liquid drunk at a time will immediately restore the required volume. must pass certain time(for each person this period is different) to establish the functioning of all structures and elements of the body.

It is best to skip the workout or limit yourself to minimal simple exercises.

What can you do with a hangover?

Sports with a hangover will not be useful for the body at all. Only when not very large volumes drunk alcohol and simple workouts can help the body cope with alcohol intoxication.

Workout after a hangover should be very light

After impressive doses of alcoholic beverages, you need to minimize the load on the body. What exercises can still be performed:

don't run too fast fresh air and without sharp jerks in movement;
Pilates;
the usual stretching exercises should be performed without loads (without dumbbells and other weights);
any activities that do not allow the work of the heart to become more frequent (calm pace);
perform exercises sitting or lying down without lifting heavy weights;
training should be a light warm-up or final calming stage.

What else you need to pay attention to

A very intense short workout for sobering up will only help a well-trained person and when the body gets not very large quantities alcoholic drinks.

It is necessary to pay attention to the quality of the liquid and food drunk during the post-hangover period. You can not load the body with fatty, spicy, salty and flour foods. It is recommended to choose drinks that will help restore all metabolic processes in the body as quickly as possible:

kefir or yogurt;
still mineral water;
green tea plain or with jasmine without sugar (if desired, you can add mint and lemon juice);
home-made kvass;
dried fruit compote in various compositions (the more different components, the more beneficial it is for the body);
herbal teas from chamomile and sage or other usual combinations;
orange or grapefruit juice;
Mate tea (restores metabolic processes and fills with energy).

Food should be dietary high content vitamins and minerals. Better couple days, stick to vegetarian food at night, and eat seafood and boiled meat of dietary varieties during the day.

Intense workout

Three days is considered the optimal period for the body to rest. During this time, there is an almost complete resumption of functions in normal mode. This is important to understand for those athletes and amateurs who are building muscle mass, especially with the use of any supplements.

You should start strength training hangover after 3 days

The presence of alcohol in the body neutralizes the supply of useful and necessary substances to the tissues, in particular to the muscles. The processes of regeneration and assimilation of microelements are disturbed. Training will be zero.

An adequate coach or instructor will not allow you to train with a hangover and will recommend going home for a rest.

You should not go in for sports on your own through force, as this will not give useful results and will only add stress to the work of the body. On the contrary, after training in this state, severe pain in the muscle frame can occur, sometimes leading to convulsions.

Intensive cardio training can also be started no earlier than, after three days or various strength exercises. So a person can protect himself from violations in the work of the heart and other organs.

Alcohol in the body destroys the hormones necessary to build a dense muscle frame, so those who build muscle should generally refrain from any alcoholic beverages, even in minimal quantities.

If a person periodically consumes alcohol and combines it with sports, is there a need to overload the body in such a way and how necessary and important it is to play sports.

Balanced diet, regular exposure to fresh air, healthy drinks and even distribution of loads will help maintain a healthy state and excellent physical shape.

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Still hoping it's safe to combine fitness and drunken parties? In this article, we will try to simply and clearly explain why alcohol is incompatible with a sports lifestyle. It will make you weaker, reduce your stamina, slow down your recovery from workouts, and cause additional problems for your figure. Pro Negative influence A lot has already been said about health, but we will also remind you of something!

What happens when you drink?

This is a rather complicated process, which is not easy to figure out without a "half liter" ... It's a joke! In fact, when you drink alcohol, your body (liver) converts it into acetaldehyde and then in acetate. Acetate is a derivative of acetic acid. His body decomposes into carbon dioxide and water are the end products of decay.

Before 10% alcohol is excreted unchanged - with exhaled air, sweat, urine. Another small part up to 5%) is stored as fat.

Feeling unwell connected precisely with high levels acetaldehyde and acetate. For our body, these are even more toxic substances than alcohol. The problem is often exacerbated by the fact that low-quality alcohol contains impurities - fusel oils, organic acids and aldehydes.

During the processing of alcohol by our body, energy is "forced" - 7 calories per 1 g of ethanol. Other energy sources (carbohydrates, fats) are not used at this time. Your body responds to a dose of alcohol the same way it would on a high-carbohydrate diet. Obviously, this will not benefit your figure! Then what's the point of drinking during Friday parties? Perhaps, in this way, you are trying to wash away your suffering from lost wages. Or trying to muster up the courage to start a conversation with a girl you like.

Of course, it's hard to argue that alcohol is a great antidepressant. At the same time, it lowers your libido. No, not at the moment when you “filled the headlights” and not even in the morning, but in the following days. Repeated studies confirm that alcohol reduces testosterone production in men. But this hormone is necessary not only to maintain libido, but also for your athletic performance.

According to a study conducted by New Zealand scientists, along with a decrease in testosterone levels, there is a decrease in muscle endurance. The study involved 11 healthy men. Each of them performed 300 quadriceps contractions on an isokinetic dynamometer. After drinking alcohol and sobering up, the subjects performed the same exercise. The drop in stamina was on average more 20% ! So, if you drink every week or even every 2 weeks, what kind of sports results can we talk about? How does the body recover from both training and alcohol poisoning?

Now, a little about the good. As you know, any poison is dangerous only in a certain dosage. For alcohol, a safe dose for health is 10-30 g of alcohol per day. In this case, it is even possible positive impacts, such as the:
lipid profile improvement ( bad and good cholesterol)
normalization of blood pressure
decrease in tissue resistance to glucose
an increase in hemoglobin ( dry red wine)
reducing the likelihood of osteoporosis and arthritis
reduced risk of developing non-alcoholic steatohepatitis ( dry red wine)
reducing the likelihood of age-related deterioration of brain function

At one time, scientists from the German Institute for Preventive Medicine proved that people who drink up to 200 ml of quality red wine a day live an average of 7 years longer than teetotalers. Just don't think that a liter of vodka or beer will give you more best result.

How many people know how to enjoy the taste of wine, and not from the state of intoxication? How many people can afford to buy quality wine and not "ink"? So it turns out that only a few receive practical benefits from drinking alcohol. Most are only able to "get drunk."

So let's get back to reality. Do you want strong and voluminous muscles?

According to British scientists, alcohol reduces the ability of skeletal muscles to absorb glucose and amino acids. Needless to say, this adversely affects energy supply and impairs muscle metabolism?

Research has also shown that strong alcohol slow down protein synthesis. This is guaranteed to slow down the process of hypertrophy (an increase in muscle volume).

Alcohol, depressing the central nervous system, can interfere with the build-up of strength. Your brain simply won't be able to send out strong enough nerve impulses for maximum contraction. muscle fibers. And given that strength is also associated with muscle hypertrophy, you are even less likely to become stronger.

Do you need strong bones? The researchers concluded that excessive alcohol consumption leads to a decrease in the concentration of minerals in the bones. Here is such a paradox! Safe doses protect against osteoporosis, but abuse damages the bones.

Do you want to stay healthy? Alcohol does not benefit the immune system. It is a fact! You must have had cases when, after a good drink in the following days, you caught a cold? And that, in turn, led to the loss of training time and disgusting nutrition due to loss of appetite and general mood.

Dreaming of losing weight? Let us remind you once again that alcohol (pure alcohol) contains 7 calories per 1 g. If you decide to get rid of excess weight, drinking alcohol will interfere with your plans. You should strictly limit its use, and it would be preferable to completely refuse. Your body will immediately notice a daily calorie deficit. For example, a bottle of beer adds 250 calories, one large sip of liquor can contain more than 200 calories! Remove some bun from the diet and you already have minus 500 calories per day!

Want to sleep better? Studies have proven that it is very important for a good rest phase REM sleep disturbed after drinking alcohol. Good sleep is very important for the recovery of muscles and the nervous system. The blood alcohol content of only 0.1% disrupts REM sleep. A man weighing 90 kg is enough to drink 200 g of vodka to reach a concentration of 0.1%.

Want to avoid a hangover? A hangover is a phenomenon, the essence of which has not yet been fully disclosed. Researchers believe that hangovers are associated with high concentrations of toxic substances, which we wrote about at the very beginning of the article. This is quite similar to the truth. Moreover, the additives that are used in the production of alcoholic beverages can exacerbate hangovers. Naturally than more poisons you pumped into yourself, the more suffering awaits you.

The situation is also greatly aggravated:
dehydration
disruption of work nerve cells brain
leaching of useful elements: magnesium, potassium, B vitamins, vitamin C

The effects of a hangover can be felt for several days, robbing you of the energy and drive you need to work hard.

Do you expect your brain to work normally? If your working day does not consist of watching TV shows and sites with jokes, then you will have to properly strain your brain so that it can solve more or less complex tasks. After drinking alcohol, a person's brain activity decreases markedly. It’s even difficult for many people to talk “with a hangover” - the words seem to not want to form into sentences.

Summing up

If building muscle mass, strength and/or endurance are among your priorities, we see no reason to regularly drink alcohol.

You are a true connoisseur good wine? Well… try to drink no more than 200 ml at dinner. At the same time, keep track of your well-being and the dynamics of changes in sports results.

Celebrating any victory or holiday? Do not stir drinks. Focus more on socializing and having fun than pouring alcohol into yourself. Do you need to drink a bucket of vodka to dance and laugh? Have you tried it differently?

Don't compete on how much you drink. Do not have the courage to skip a toast or drink an incomplete glass? Are you being teased about this? Maybe this is not the right company to be in!!!

Can you really relax only when you're drunk? OK, then don't snack. You will need less alcohol to “get drunk high” and not have a hangover in the morning.

Before going to bed, force yourself to drink 0.5 liters of water with aspirin and a double serving of multivitamins.

Alcohol is evil! It's amazing how many people deny or don't want to understand this. Well, time will put everything in its place.

Yesterday I drank, and today I go to the gym! Often people are more concerned about their beauty than their health. Therefore, in order to look great, they practice in the halls like rabid, sometimes forgetting that this can harm them. The main thing is to look great at the next event, others to envy. Either greed or a desire to look good will not allow you to go to a workout for which you have already paid. but physical exercise, after a well-spent holiday, are very harmful, and sometimes even dangerous. Read about the "benefits" of training with below.

Alcohol, getting into our body, immediately begins its detrimental effect on it, the load on all internal organs instantly increases. - this is intoxication, poisoning, so why do people not allow themselves to go to training if they are poisoned by anything, however, after a stormy alcoholic evening, this does not stop them. Many people think that they will “Kill alcohol” out of their body, and thereby. However, no doctor or fitness instructor will tell you this.

Alcohol in our body raises arterial pressure and pulse as soon as it hits it. In addition, muscles do not grow from physical exertion, as they do not have enough protein, building material, the synthesis of which is significantly reduced. The lack of water in the body from dehydration gives the effect of rapid fatigue, and a reduced level of testosterone does not allow muscle mass to grow. Thus, physical activity, with a hangover, does not give the benefits that everyone is waiting for.

We have already understood that heavy physical activity is dangerous for our body, especially with a hangover. So what about fitness? This is also a burden, and with alcohol intoxication, our attention is greatly reduced and there is always a risk of falling off the treadmill, or slipping in the pool, severely injuring your head or cutting your eyebrow. More than one fitness instructor and doctor would recommend that you go home and rest. However, many believe that they do not feel tired at all with a hangover, but this is not so. Just our pain threshold greatly decreased, and the pain will definitely come - in a few hours. Then you curse everything in the world. The best exercise you can afford is a walk in the fresh air. But even here one must be careful and careful, because no one has yet forbidden asphalt or a step to rise in a suitable place.

hangover yoga

You have probably already heard about miraculous power yoga from your friends, perhaps you yourself are doing it and struggling with hangover syndrome. However, experienced instructors such as Lydia speak of the risk of leaving such a class for a hospital. I think you already understand why. If you forgot, then go back a little higher.

Advice

If it so happened that you were overcome by a hangover, and we remember that this is poisoning by the elements of the breakdown of alcohol, then it is better not to try to remove this ailment through sweat and heavy physical work. Relax at home, drink plenty of fluids to make it a little tastier, you can add a little honey. The maximum that you can afford is a walk in the fresh air, you should not forget about its benefits.

Thus, with a hangover, it is better not to go to the gym. If you still want to go to a workout in the morning, then you should think about it in the evening. It is better to prevent a hangover than to treat it. So play sports with pleasure and do not take care of yourself. Who if not you?

Alcohol and sports - two, at first glance, completely incompatible concepts. In practice, many athletes allow themselves to relax with a glass or two of beer, and some even stronger.

Moreover, if you already consider yourself a drinker, then a moderate load is a must. Physical education increases the body's resistance to various harmful effects including the negative effects of alcohol.

In short, if you ski a couple of times during the winter, a small amount of alcohol, of course, will not have a significant effect. But what about professional downloads? Can I drink alcohol and play sports? Will the body cope with the double load? Let's try to figure it out.

Is it possible to play sports after alcohol?

Drinking alcohol affects the central nervous system and can lead to impaired coordination and serious injuries during lessons. Decrease in reaction is the norm in this state. Strictly forbidden combine alcohol and exercise if you are a cyclist or climber, bodybuilder or powerlifter. In all other cases, in general, too.

Systematic "libations" lead to dehydration, the blood thickens, load on most internal organs becomes more tangible. The heart suffers greatly.
If you have recently been injured, the injury site will take longer to heal- alcohol consumption increases blood vessels the wound will bleed and swell.
Alcohol negatively affects endurance and strength during training.
Alcoholic drinks do not help you lose weight. In addition to the fact that alcohol is high in calories, do not forget about snacks. Especially in this regard, beer is dangerous - it is with it that the most unhealthy and heavy foods are absorbed - pork knuckles, barbecue, chips, croutons. Have you already understood that alcohol and sports are incompatible? Not? Then let's continue!

Alcohol after a workout

Alcohol after sports also does not bode well. Yes, you won't get hurt when you're already at home on the couch. But the danger is this: after drinking a glass of beer in the evening, you practically negate all the efforts expended earlier.

Alcohol before or after exercise reduces the production of protein-synthesizing amino acids, and, therefore, you will not get the cherished muscle growth. He will be greatly slowed down. In other words, you are not progressing. You can read more about the effect of alcohol on muscle growth. .
Sleep is essential for muscle growth, and it is violated if you continue to drink alcohol. Remember, the most intensive recovery of muscle fibers occurs at night.
Alcohol provokes hormonal changes. In men who like to drink, there is a decrease in the level of testosterone, which is responsible for the increase in muscle mass. At the same time, the level of female sex hormones rises - one alcohol party is able to “inflate” estrogen many times over, and the “effect” lasts more than 10 hours.

To admire your reflection in the mirror, you need to monitor calories and hormonal balance. Alcohol, by the way, affects both "components" (as we have already found out). However, if you take meager portions of alcohol on days off from training, there will be no great harm. Foreign researchers came to this conclusion.

If you do not drink from "small dishes", alcohol remains strictly prohibited. You may not read further. For everyone else:

make sure you try to negative influence alcohol minimal. Of course, it is better for competing athletes to exclude alcohol altogether. In all other cases, one hundred grams of good cognac or red dry wine is allowed (a glass or a glass, no more). Plus it has to happen rarely. More recommended on party days clean water and protein, vitamins, nuts.

About how everyone specific a strong or low-alcohol drink affects the athlete's body, we will publish a little later. Do not miss. It will be interesting!

Well, for fun - here are the plates that show how long it takes to remove alcohol from the body.