Lactic acid accumulation is caused by lactic acid in glycolysis metabolism in 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.
Due to the damage of muscle microstructure after training, hot water bath or hot compress will accelerate the blood circulation of injured muscles, thus aggravating the damage of muscle microstructure. After intensive training, if you take a hot bath, you will feel more sore the next day than taking a cold bath. At the same time, hot bath accelerates the metabolism of muscle tissue, and the training before hot bath has consumed a lot of muscle glycogen, and then using hot bath to continue to accelerate metabolism will aggravate people's fatigue and even lower blood sugar. Taking a hot bath after training will aggravate people's fatigue and make them feel sleepy obviously. And cold water bath or warm water bath, people's fatigue is obviously reduced.
Therefore, it is best to take a cold bath after training, or apply cold compress around the active muscles.
1, early cold compress
Train the target muscles with ice packs immediately after intensive training, usually for 10 to 15 minutes. The ice pack is separated from the skin with clothes or towels to prevent 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. In order to speed up the recovery after heavy training, the national team members wear underwear and enter the ice and snow room with the temperature set at 0 degrees.
2. Nutritional supplement
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. Supplementary cheap protein food includes:
1. egg
Rich in high-quality protein and cheap, it is worth mentioning that an egg contains about 6 grams of protein. At the same time, eggs are rich in important amino acids, branched-chain amino acids and glutamic acid, which will make eggs the first choice for muscle recovery after training.
Cost calculation: Based on the average price of Beijing wholesale market in June 5438+February, one kilogram of eggs is about 8 yuan, and there are about 16 eggs per kilogram, so the average egg is about 120g protein/10 yuan.
However, we should pay attention to the high content of protein in eggs and slightly higher cholesterol in yolk. The number of eggs should not exceed 2 per day.
If you buy 20 egg whites with two yolk records at 10 yuan to avoid eating less yolk, you can get about 72 grams of protein/10 yuan.
2. canned tuna
What are the ready-to-eat high-protein and cheap seafood? Canned tuna is the first choice. 140g canned tuna contains about 30g of protein.
Cost calculation: every 300g is about 10 yuan, that is, 10 yuan can buy about 64 protein. The canned tuna is about 64g protein/10 yuan.
3.peanut butter
Studies have shown that peanuts contain higher plant protein than other nuts. Although the protein content of peanuts is not as high as that of turkey legs, peanut butter wins in terms of low price under the same protein content.
Cost calculation: 20 yuan buys about 500g peanut butter, and each 100g peanut butter contains 25.2g protein. Peanut butter is about 63g protein/10 yuan.
Also note that peanut butter is a high-fat food.
4. Whey protein powder
Whey protein powder may be the most cost-effective way to increase protein in diet. They provide ideal amino acid components for muscle building, strength training and recovery after loading. Whey protein can be quickly digested and absorbed, and can quickly provide substances needed for muscle growth after training.
But because whey protein is separated from milk, it will contain lactose. If you are lactose intolerant, your body will not be able to metabolize lactose completely, which will lead to allergic symptoms and even diarrhea.
Cost calculation: 5 kg in 500 yuan. That is, 500 yuan 2250g whey protein powder. According to the calculation that every 100g whey protein powder contains 80g protein. Whey protein powder is about 36g protein/10 yuan.
5. Soybean
Beans are cheap, high in dietary fiber and rich in protein. Every 100g soybean or black bean contains about 36-38g protein.
Cost calculation: Take soybean as an example. Buy about 500g for 3 yuan.
Results: The soybean was about 600g protein/10 yuan.
It is suggested that there is little methionine in soybean protein and more methionine in eggs, and soybean mixed with eggs can meet the needs of human body for essential amino acids.
6. Yogurt
230g low-fat yogurt contains protein11g.
Cost calculation: 10 yuan buys about 800g of yogurt.
Results: Yogurt was about 38g protein/10 yuan.
Other reference foods:
Chicken breast: 1 1 yuan to buy about 500g chicken. Every 100g of chicken breast contains about 2 1g of protein. Chicken breast is about 95g protein/10 yuan.
Beef: 29 yuan buys about 500g of beef. Every 100g of beef contains about 18.8g of protein. DE: Beef is about 32g protein/10 yuan.
Step 3 strengthen stretching
Mainly after training 12 hours, or when training other events the next day, stretch the muscles in the sore place.
4. Acidity training
Acid excretion training is the training to eliminate excess lactic acid in muscles.
Training conditions: this kind of training needs to be carried out 24 ~ 48 hours after exercise. At this time, if the muscles are still sore, acid discharge training should be carried out on the basis of excluding muscle strain and soft tissue injury.
Principle of acid-expelling training: Using the whole process of slow muscle movement, increase the blood circulation in the painful part, especially in the deep part of the painful part, remove the lactic acid accumulated in the leg muscles, and finally achieve the purpose of relieving pain and increasing the recovery speed.
It is suggested that although hot compress can also increase blood circulation, hot compress can only increase blood circulation of muscle skin and superficial muscles, and has little effect on deep muscles. Slow muscle movement and acid excretion training can stimulate deep muscles, and the effect is better.
After training, the parts of muscle soreness are different because of different training methods, so the acid discharge training methods of different muscle soreness are also different. Now, let's take the thigh muscle ache that often appears on the second day of the first mountain climbing as an example to tell a practical case. This method is also suitable for middle-aged and elderly people.
The specific method is: squat all the way+stretch quadriceps femoris.
Detailed action: About half a meter away from the bed or other fixtures, stand facing the bed. Squat slowly until your thighs are parallel to the ground. At this time, muscle soreness will increase. If you are unstable, you can help the bed with both hands to increase your sense of balance. After squatting, stand up slowly; Then squat down, and so on 20 to 30 times. Feel the pain in your leg with your heart. When the number of exercises reaches 15 to 20 times, the pain in the legs will disappear or be alleviated. After the specified number of times is completed, the static tension shall be carried out immediately for 65438 0 minutes.
Stretching method: the trainer holds the fixture with one hand to keep the body balanced, then one leg is used as the support leg, the knee joint of the other leg flexes upward, and the other hand holds the front side of the ankle and pulls upward; Trainers can feel obvious tension on the front side of thigh, and try to make the heel of flexion leg contact hip for 30 seconds to 1 minute; Stretch in two legs.
After stretching, the trainer steps on the ground for 60-90 seconds, and then completes the next squat+quadriceps stretching.
Training group: 48 hours after the onset of soreness, twice a day, 2 ~ 4 groups each time, until the soreness completely disappears, stop training.
5. Late massage
Do not massage the target muscles and soft tissues immediately after training. The reason is similar to the principle of not applying hot compress immediately after exercise. Massage immediately will increase the damage of muscle microstructure, increase the damage of the body and slow down the recovery speed.
Generally, massage is placed after 48 hours of training. If the trainer still feels leg muscle pain, it means that the trainer's ability to remove lactic acid is weak, and there is still lactic acid residue in muscle tissue. At this time, massage can be used for "acid excretion in vitro". After exercise, don't press the bone ends, soft tissues and so-called acupoints at the joints, and don't use various methods of pulling the joints quickly, which will increase the chances of being hurt by the massager. The correct massage method needs to massage the muscle itself, and the principle is to push along the direction of the muscle (here you need to master the knowledge of the muscle fiber direction of all large muscle groups). There are many skills, so I won't introduce them here. The effect of massage is that the whole body feels relaxed and comfortable.
6. Late hot compress
After 72 hours of training, the microstructure of general muscles is destroyed and healed. Through early cold compress, strengthening stretching, acid discharge training, supplementing nutrition and other methods, general muscle pain will disappear. But some people who don't exercise for a long time and have poor anti-lactic acid ability may still have pain. Use hot compress at this time. Hot compress can accelerate the blood flow and take away the metabolic products such as lactic acid remaining around the healing tissue, bring fresh blood rich in nutrition and oxygen to the target muscle, and provide more nutrition for excessive recovery.