How is the fitness arm swollen? We know that our whole body blood circulation is accelerating after exercise, but many people may feel their fingers swell after exercise. Let's share what happened to the swollen fitness arm.
How did the fitness arm swell up? 1 Why does it swell?
There is little research on the causes of hand swelling during moderate exercise, but some people speculate that arm movement, metabolic changes or heat-related problems may play a role.
A lot of research has been done on excellent endurance athletes (such as marathon runners) and their physical changes during long-term or high-intensity exercise under unfavorable conditions.
Some of these studies show that edema or swelling may occur together with other potentially life-threatening symptoms.
We can get some clues from these studies to understand why fingers swell when walking or running for a long time.
Causes of swelling of hands and feet
Electrolyte imbalance or exercise-related hyponatremia (EAH) may be the cause of swelling of hands and feet during exercise.
Of course, swelling of hands and feet may also be related to changes in blood circulation.
Arm movement
Studies show that about a quarter of people have swollen hands when they walk. Studies have also shown that women's hand swelling after exercise is more than twice that of men.
When we exercise, the blood flow in our body will increase. The body will send more blood to the capillaries, which can not only provide power for the muscles, but also cool down through the skin. This phenomenon is actually found all over the body, but swelling of hands and feet always attracts attention.
Through "centrifugal force", a lot of body fluids in our body will be thrown to our limbs, and these excess body fluids will accumulate on our hands and feet, and the only way for them to leave is to flow back to the heart against gravity.
When exercising or walking, you can try to swing your arms hard, and soon someone will feel that your hands are swollen. If you put your hand in your pocket or hold it up for a few minutes, the swelling will be reduced.
Although swinging the arm before and after walking is one of the causes of hand edema, we don't have to change the swing mode of the arm. Swinging your arms to both sides is not an inappropriate action. On the contrary, this way of walking with swinging arms is the most normal way of walking.
Metabolic replacement
In addition to gravity and centrifugal force can cause swelling, another potential cause of hand swelling when walking is that exercise leads to changes in metabolic rate.
Compared with the "anti-normal" walking mode in which the arms are tied, the arms are completely stationary, and the right arm swings forward when the right leg moves forward, the normal double-arm swinging mode consumes the least energy.
Of course, we are unlikely to use these abnormal walking patterns in our daily activities.
Walking and running will really increase the metabolic rate of the human body. Even if we adopt the best posture, it will not reduce the high metabolic rate brought by exercise.
What should I do if my fitness arm is swollen? When does the pain after exercise generally appear?
Generally, it appears 8-24 hours after exercise, and this ache can last for 24-72 hours, depending on the individual's physical condition.
The main causes of post-exercise pain
1, engage in a new sport or complete a new exercise. For example, I used to play football, but now I play basketball.
2. Change the action sequence during exercise. For example, when practicing chest muscles, you used to press your chest first and then press your chest. Now I'll press my chest first and then press my chest.
3. Increase the load intensity of exercise. For example, the weight of barbell before squat was 50KG, and now it is 80KG.
From the above three points, it can be seen that as long as a certain intensity of new movements are carried out, there will be a sense of pain, but this sense of pain is not necessarily related to the training effect.
So how to measure the effect of training?
To measure the effect of training, the most important thing is to experience muscle contraction during training. In other words, whether the muscles are congested and swollen, and whether you can feel the "pumping feeling".
What's the point of pumping muscle congestion?
Because when you are training the target muscle group, the contraction and congestion of the muscle will allow more blood to enter the muscle and let the blood deliver oxygen and oxygen to the target muscle group. During training, muscles can expand and tear slightly. After training, more nutrients are brought into the expanded muscles, and the torn parts are repaired again, which makes the muscle fibers in this part bigger and thicker.
If you don't feel this feeling in training, you can say that this kind of training is not effective. Practitioners need to find reasons from their own practice movements, load bearing and other aspects.
For example, if the load is too heavy, it exceeds the maximum load of the target muscle group, causing other coordinated muscles to exert force, so that the target muscle group will not contract.
What should I do if I can't find my feelings in training?
In actual training, some people will ignore the action norms and blindly pursue weight. This practice will not only reduce the training effect, but also lead to the risk of injury. Fitness, whether men or women, in the process of training, experiencing muscle contraction is the most important.
What is muscle contraction?
Muscle contraction is a phenomenon that muscles contract in response to stimuli.
Human strength is produced by muscle contraction. If you bend your arm hard, you can feel a lump on your arm. This is caused by the contraction of the two heads of the upper arm. Because of its contraction, the arm can exert force.
If you clench your fist hard, you can feel the forearm thicken and harden, which is also caused by the contraction of forearm muscles, so you can clench your fist.
What should I do if my fitness arm is swollen? 3 Relaxation exercise after fitness exercise.
Professional athletes attach great importance to relaxation after training in order to strengthen the training effect. Relaxation can strengthen the quality of training and is a powerful guarantee for training plan. However, few people pay attention to the relaxation after mass leisure sports.
Seriously relaxing after exercise can make people have a process of buffering and sorting out from exercise to stopping exercise. Slow-motion stretching and proper breathing can gradually relax tense muscles, slow down tachycardia pulse and return to normal, raise blood pressure and restore excitement.
The contents of total body relaxation should include:
1, upper limb relaxation activities: standing, upper limb leaning forward, shoulders and arms shaking repeatedly until the fever stops.
2, lower limb relaxation exercise: supine, leg lifting, flapping, massage, shaking the inner thigh, front and back of the calf, as well as hip, abdomen and side waist.
3. Embrace your knees and relax: hold your knees with both hands, squat down, lower your head, and vibrate up and down repeatedly until the lumbar spine is hot.
4. Full-body rest exercise: stand, bend your knees, put your hands in front of the ground, make full use of your breath, take a deep breath into your chest, and "hold your breath" (that is, don't hold your breath) and slowly exhale into your abdomen (that is, Dantian). Repeat this several times, and at the same time, slowly lift the upper limbs upright until the pulse returns to the normal pulse before exercise.
Choosing the right relaxation method and fully ensuring the relaxation time will get twice the result with half the effort. If you need to lose weight in lower limbs, you can do lower limb relaxation exercise after aerobic exercise for one hour (the method is the same as before). Lying on your back changes the gravity of the lower limbs and improves the blood circulation of the lower limbs. If you continue to relax for more than 10 minutes, the energy supply of excess fat in the body can reach 65%-90%, or even more than 90%.
Because of gravity, the blood circulation of lower limbs is better than that of upper limbs. At this time, the consumption of body fat is mainly completed by excess fat such as thigh, abdomen, side waist and buttocks. Naturally, you completed the lower limb weight loss plan as you wished.