That is, if our muscles don't feel sore after fitness, does it mean that we practiced for nothing that day? To understand this problem, we need to understand two things first. The first is why our muscles ache after exercise. The second is why our muscles grow after exercise.
After we figure out these two things, we are trying to figure out what the relationship is.
Let's talk about why muscles are sore. First of all, we should understand that there are two kinds of muscle aches related to fitness. The first point is called instant soreness, and the second point is called delayed soreness.
Instantaneous soreness refers to the muscle soreness we feel during fitness. There are two reasons for muscle pain. The first point is the normal muscle metabolism during fitness, and the waste of metabolism is mainly hydrogen.
Secondly, we know that fitness mainly uses the anaerobic system in the human body, also called lactic acid system. The raw material of this system is glycogen in muscle, and the final product of this energy system is lactic acid.
Therefore, in the process of our fitness, due to the accumulation of lactic acid and hydrogen, it will stimulate and oppress the pain nerve endings in our muscles, which is why we feel unbearable pain when exercising.
At this time, many people have a misunderstanding that my muscles are still so sore every other day because of the accumulation of lactic acid. No! We should know that all the lactic acid accumulated in the body has been cleaned up within one hour after stopping exercise.
So what is the cleaning method? About 20% lactic acid will be changed back into glycogen reserve by our body, and 60% lactic acid will be provided by our aerobic system as energy consumption. In other words, from the perspective of human recovery, lactic acid is not a bad thing, it can also help us speed up the recovery process.
Let's talk about delayed soreness. It refers to the pain after 8 hours of fitness, especially after 24 to 48 hours. As we said before, delayed soreness is not caused by lactic acid.
First, it is caused by the metabolic waste hydrogen we mentioned before. The second is due to the accumulation of calcium. Calcium is an element that needs to be continuously released and recycled in the process of muscle exertion. Without it, muscles can't exert their strength. But our muscles may be destroyed after fitness, so some calcium can't be recycled.
So everyone understands the cause of the pain!