1, which is normal. Most people will have muscle aches after 12 to 48 hours of exercise. If people without exercise habits train for the first time, this kind of pain will be more obvious. The scientific name of this kind of soreness is: delayed muscle soreness. It is caused by lactic acid accumulation and muscle microstructure destruction.
2. Lactic acid accumulation is caused by lactic acid in glycolysis metabolites during strength training; The destruction of muscle microstructure will heal in the recovery period after training, and the healed muscle will become thicker than the original muscle fiber. This is called the principle of excessive recovery, which is the driving force of muscle growth.
3. Immediately after intensive training, train the target muscles with ice packs. Generally, the cold compress lasts for 10 ~ 15 minutes, and the ice pack is separated from the skin with clothes or towels to prevent skin frostbite. Or take a cold bath The national weightlifting team has a special ice and snow room in the heavy sports hall of the General Administration of Sport. After heavy training, the players of the national team wear * * * directly into the ice and snow room with the temperature set at 0 degrees in order to speed up their recovery.
4. Eating a lot of carbohydrates within 2 hours after training can restore the level of muscle glycogen, so eat a meal within 2 hours after training. General fitness training does not need to take supplements, but attention should be paid to timely supplement carbohydrates, eat more fruits and vegetables, and supplement food protein.
5. When the whole body aches, especially the parts that have been exercised, it is suggested that practitioners should not practice the parts that have been exercised. Mainly to give the exercised muscles a rest time, because muscle growth needs rest and recovery.
Extended data
Muscle aches that occur from a few hours to 24 hours after exercise generally last about 1~3 days. The reason is nothing more than muscle injury, muscle spasm or abnormal connective tissue. It is generally believed that abnormal connective tissue is the biggest cause of muscle soreness.
Should rest and physical therapy, such as * * *, hot compress, to promote blood circulation, dredge the role of meridians, not excessive activity. Oral vitamin C can promote the synthesis of collagen in connective tissue, accelerate the repair of damaged tissue and relieve pain.
References:
Sogou encyclopedia-muscle soreness
Muscle aches after fitness
Relax mental exercise 1. Relaxation posture training The purpose of this training is to teach trainees to learn the most basic relaxation posture and practice it according to the local actual situation at that time.
1. You can choose beds, loungers, floors and other places according to the actual situation. Legs straight, slightly apart.
If you feel uncomfortable, you can bend your legs a little. If your head is uncomfortable, you can put a pillow or something like that under your neck.
If the back is uncomfortable, you can put some clothes and the like to achieve the purpose of comfort. The main purpose of this stage of training is comfort, and when the trainees feel comfortable, they achieve the expected purpose.
2. Relax your hands. Put your arms at your sides naturally. Your hands are about 4-5 inches away from your body, palms down. Or put your hands naturally on your abdomen and support your elbows on the ground.
The purpose of this stage of training is to keep your hands relaxed naturally. 3. Relax your legs and close your eyes naturally. Don't be too nervous or too relaxed.
The purpose of this stage of training is to make trainees feel that their eyes are naturally relaxed. 4. Breathing rhythm Pay attention to various changes in the chest and abdomen during breathing.
First, pay attention to the regular changes caused by breathing. When a person inhales, his chest and abdomen will bulge slightly. When people exhale, the chest and abdomen will contract slightly; The second is to pay attention to the irregular changes in the breathing process, such as some special changes. The purpose of this stage of training is to let trainees learn to pay attention to breathing rhythm.
5. Relax the abdominal muscles and exhale a little deeper, but don't push too hard. Let the breathing muscles between the abdomen and ribs relax more.
The purpose of this stage of training is to relax abdominal muscles. 6. Release the weight a little deeper, and then exhale, so that all the weight of your body can be released on the chair, floor or bed.
The purpose of this kind of training is to reduce the weight of the body and make the trainees feel relaxed because of the release of weight. 7. Relax the nervous system When trainees pay attention to their breathing rhythm, the nervous system will gradually reduce their excitement and produce a sense of tranquility.
The purpose of this training is to relax the nervous system. To complete this training plan, practice twice a day, each time 10- 15 minutes, for two weeks.
If you are busy with work or study and have limited time, you can practice just after waking up or before going to bed. Once you master this practice method, you can choose a suitable place to practice, such as plane, bus and train.
Do you need to continue to practice muscle soreness after fitness?
Muscle ache is a signal from the body, indicating that the repair work is in progress and it is best to rest for a few days. Through the feeling of pain, the body can inform the brain when it is suitable for exercise and when it should rest. This kind of pain usually appears 8 to 24 hours after exercise, and the feeling of pain can last for 24 to 72 hours. Symptoms are physical pain and muscle stiffness.
Muscle soreness is mainly related to lactic acid accumulation. If you have slight pain after exercise, don't go to rest immediately. You should slow down your exercise, stop slowly, and then rest in the painful place, and then you can choose to continue exercising according to your physical condition. However, if muscle soreness persists and is obviously aggravated, you should stop exercising immediately and go to the relevant regular hospital for examination and treatment in time to see if there is any strain.
Extended data:
How to prevent and relieve delayed muscle soreness
1, the exercise schedule should be reasonable. After a period of exercise, the symptoms of muscle soreness were alleviated. And be single-minded. For example, downhill exercise can relieve muscle pain caused by downhill exercise after a period of time.
2, local warm rubbing medicine. Washing with warm water after exercise can relieve muscle soreness. Topical oil, ointment or liniment can also relieve pain.
3. Stretching muscles can relieve soreness. Stretching muscles can accelerate the relaxation of muscles, relieve antagonistic muscles and help the recovery of tense muscles. This kind of muscle stretching exercise also lays a foundation for preventing strain during exercise.
4. Make preparations and organize activities during exercise. Adequate warm-up activities and reasonable finishing exercises are helpful to prevent or relieve muscle soreness.