Fitness friends have more or less encountered muscle aches, especially those who have just stepped into fitness. They are eager for success, and they practice hard after 3 minutes of blood, which leads to muscle aches.

There are two kinds of muscle soreness, one is muscle soreness that occurs immediately during or after exercise, which is caused by lactic acid accumulation, because the lactic acid content reaches its peak at this time; The other is muscle soreness on the second or third day of exercise, mostly caused by muscle injury; It is not surprising that occasional muscle fiber injury leads to muscle soreness, because the process of muscle growth is the process of excessive recovery after muscle fibers are destroyed, but long-term or severe muscle soreness is the embodiment of overtraining, which will cause great harm to the body.

Methods to prevent muscle soreness are:

1, do muscle stretching before and after fitness, mainly static stretching.

2, must be the principle of step by step, whether it is weight or training intensity, for beginners, there is no weight-bearing exercise, or muscle pain, let alone weight, no matter how much weight you can lift, you should start from zero intensity and slowly add.

3. Supplement protein and carbohydrates for muscle repair after exercise.