Why is there pain after exercise?

Is it effective to exercise after muscle soreness?

Why does the pain sometimes last for many days?

Why sometimes the muscles don't hurt after training, but the next day they start to have severe pain and soreness?

Why does exercise sometimes hurt, and sometimes it doesn't?

Is muscle ache due to lactic acid?

Why can't you complete an action when your muscles are sore, and can you complete an action in a standard way when your muscles are sore?

What is the relationship between muscle soreness and muscle growth?

Have these questions about muscle aches been bothering you for a long time? It doesn't matter, this article will tell you all the answers in a very popular and detailed way. After reading the article, I believe you can completely answer the above questions, and even take these questions to test your gym coach.

First, the types of muscle aches

There are two kinds of muscle soreness: one is muscle soreness that occurs immediately during and after exercise, which can be called acute muscle soreness. If you usually do push-ups, it is not difficult to find that the muscles behind your big arm (triceps brachii) are prone to muscle soreness during exercise; If you do sit-ups or sit-ups, it is not difficult to find that your abdomen (rectus abdominis) is prone to muscle aches during exercise. This is acute muscle soreness. The reason for this muscle ache is a bit complicated, involving the knowledge of the three major energy supply systems of the human body. It can be simply considered that due to blood hypoxia, the products of metabolism can not fully react, and eventually lactic acid is produced. After a series of reactions, the increase of lactic acid eventually leads to the decrease of your muscle contraction ability, which inhibits the energy supply of your energy supply system and prevents you from completing the next standard action through muscle contraction-this is your body's self-protection mechanism. Lactic acid will be completely removed from the body within one or two hours after stopping exercise, so acute muscle soreness will not last long.

(If you are interested in generating the three major energy supply systems of human body, you can reply to 109 and see my article "Detailed explanation of the three major energy supply systems of human body")

The other is delayed muscle soreness (DOMS), which usually reaches its peak within 24~72 hours after exercise. Some people even have sores for more than 5 days, which usually disappear in 5~7 days. There are still many controversies about delayed muscle soreness in academic circles, and there are also many theories about delayed muscle soreness. For example, muscle spasm theory, muscle fiber injury theory, acute inflammation theory, skeletal muscle protein degradation theory and so on. * * * The same thing is that they all think that muscle soreness is caused by centrifugal exercise contraction (for example, putting down barbells while bench pressing belongs to centrifugal contraction, and the types of muscle contraction will be introduced in detail in the third lesson of this series), especially the eccentric exercise that is too intense and unfamiliar.

I tend to think that the cause of delayed muscle soreness is muscle fiber injury, because it is easier to understand and more in line with the phenomenon observed during training. I have said in many places before: "In fact, muscles don't grow when exercising. During exercise, your muscles will be damaged by your training, and protein supplemented at home is used to supplement the damaged muscles. In the process of supplementation, the original muscle fibers will gradually become larger, which is the basic principle of muscle growth. Therefore, a long-term exercise method will not be sore, in the same way. Because your muscle fibers have been able to adapt to the way and intensity of this kind of exercise, they will not be destroyed too much, and they will not reach the strength that is not sore. "

You can simply look at the following two groups of pictures. The first set of pictures shows the appearance of skeletal muscle injury. These four pictures are a process of muscle normal state-muscle injury-muscle repair.

The second set of pictures shows the ultramicro muscle inside the muscle fiber. According to Wang Ruiyuan's latest "protein Degradation Theory", he thinks that this is the process of protein's degradation and recombination in skeletal muscle. We can simply understand the second group of pictures as follows: muscle injury (tearing sensation)-protein degradation (your muscles are sour at first)-protein supplement (your muscles are sour)-reorganization is completed, and muscle enhancement (soreness is over).

Group 1 (Group members: Mark Juhas, George C. Engelmayr, Jr., Andrew N. Fontanella, Gregorym. Palmer and Nenad Boursac. Bionic engineering muscle with vascular integration ability and mature function in vivo. PNAS, March 3 1, 2014; doi: 10. 1073/PNAS . 1402723 1 1 1)

The second group (group from: Wang Ruiyuan, editor: Su Quansheng. Exercise Physiology [M], People's Sports Publishing House, p. 55)

Second, is muscle soreness related to exercise effect?

From the previous article, we know that there are two kinds of muscle soreness, one is acute, which occurs during exercise because of lactic acid, and usually disappears within a short time after the exercise stops. The other is delay, which is caused by muscle fiber injury. Protein will explain the reorganization during the injury and finally return to normal. Generally, the pain reaches its peak 24~72 hours after exercise.

Only "DOMS" is related to muscle growth, but acute muscle soreness has nothing to do with it. Only when your muscle fibers are damaged and protein enters your damaged fibers can your muscles grow.

So, if the muscles ache the next day after exercise, is exercise effective? This is a problem that many people care about. Many fitness coaches and fitness media failed to answer this question seriously. Because this problem needs to be discussed in detail:

1. Muscle aches the next day after exercise. Is exercise effective?

The answer is no, if the purpose of your training is not to increase muscle, but to improve absolute strength, or to strengthen your energy supply system, or to improve your athletic performance, or to improve your cardiopulmonary ability, in short, it has nothing to do with strengthening skeletal muscle, then whether you feel sore the next day after exercise has nothing to do with whether your exercise is effective or not.

If the purpose of your exercise is not to increase your muscles, then you don't have to worry about whether it will hurt the next day.

Strength weightlifting (high intensity and low frequency) is less painful than bodybuilding (medium and low intensity and medium frequency). But his absolute strength improved after training.

2. Does the absence of delayed muscle soreness (DOMS) mean that muscles will not grow?

The answer is no, your muscle fibers are damaged and then transmitted to your pain receptors, and you feel pain. But this kind of pain is only enough to cause your pain response when your muscle fibers are damaged to a certain extent. So without DOMS, it doesn't mean that muscles won't grow, just grow slowly.

If you can do 50 leapfrog in one breath, then when you only do 20 leapfrog every day, you will find that your muscles will not be sore the next day. So are your muscle fibers damaged? Yes Is there any muscle growth? Yes

3. Does intense soreness mean that training is effective?

The answer is not necessarily. A strong ache may also mean that you did something wrong (such as stretching your back hard), or that you overtrained, or that your training level (endurance, absolute strength, nerve recruitment ability) declined, or that your training methods were less eccentric.

Menzel's training method (high intensity, short training time, trying his best) is different from Schwarzenegger's, so he doesn't care much about DOMS.

Third, how to alleviate DOMS?

At present, academic circles and sports circles generally treat delayed muscle soreness by means of "muscle fiber injury" and "inflammatory reaction". Acute inflammation theory holds that delayed muscle soreness is an acute inflammation, and many symptoms of acute inflammation are very similar to delayed muscle soreness. Almost all coaches will treat inflammation to relieve muscle soreness, such as ice compress (within 24 hours) and hot compress (after 72 hours), which are all physical means. Most people don't have this condition and the steps are skillful, so I won't introduce them much.

In addition, the coach will use nutrition to restore athletes according to the theory of "muscle fiber injury", which can be referred by ordinary fitness enthusiasts.

1. Take plenty of fruits and vegetables, supplement antioxidants, and prevent free radicals from attacking repaired muscle cells.

2. Supplement protein (beef, fish, milk, etc. ) provides direct raw materials for repairing muscle fibers. According to personal experience, if protein is supplemented enough, delayed soreness will be greatly relieved.

3. Add sugar in time after exercise to fill the muscle glycogen lost during exercise.

It must also be mentioned that stretching after training (static stretching), foam shaft extrusion and massage (skeletal muscle and fascia relaxation) are also very helpful to relieve DOMS. The principle of relaxing DOMS by stretching is that static stretching can reduce the damage of muscle fibers (that is, the change of ultrastructure), and the specific reasons are also being studied in academic circles. The principle that foam shaft extrusion massage can relieve DOMS is to use the principle of body self-inhibition to relax tense muscles and reduce muscle tension, thus relieving DOMS. Here, it is suggested to relax the extrusion of foam shaft, and those who are interested can Baidu on their own.

Personally, for general fitness enthusiasts, the most effective and direct way is to supplement protein and fruits and vegetables!

That's all about muscle aches in this issue. You can take the knowledge in this article to test the coach in your gym. If you have different opinions, please criticize and correct me.

Let me share my experience, and you can also be your own fitness instructor-WeChat official account "Chen Bailing's soy sauce table" ID: soychen 0 1.