After exercise, people feel sore all over. For people who don't exercise for a long time, they will feel extremely tired after exercising for a period of time. And we often hear that people who don't exercise for a long time are very prone to get sick. Let's share the whole body aches after exercise.
My whole body aches after exercise. 1 The main cause of muscle soreness after exercise-lactic acid accumulation
Fitness exercise in the gym is mainly strength equipment, which is a short-time, high-intensity muscle exercise and belongs to typical anaerobic training. Anaerobic training can make muscles ache, which is caused by the accumulation of lactic acid, a by-product of anaerobic metabolism.
1. Three concepts related to lactic acid accumulation
(1)ATP energy supply
ATP (adenosine triphosphate) is the only direct energy source for muscle activity. Under the catalysis of enzymes, ATP is rapidly decomposed, releasing energy for muscle contraction. There is very little ATP in muscle, which must be decomposed and synthesized at the same time to supply the needs of muscle continuous activity. There are three ways to synthesize ATP after decomposition, one is aerobic oxidation of sugar and fat, the other is decomposition of CP (creatine phosphate), and the third is anaerobic decomposition of glycogen.
(2) Anaerobic metabolism
Anaerobic metabolism is an integral part of human energy metabolism. When muscles are engaged in short-term high-load exercise, the supply of oxygen is not enough for aerobic oxidation of sugar, so muscles use the energy released by CP and anaerobic decomposition of sugar to synthesize ATP for muscle exercise.
(3) Anaerobic decomposition of sugar
Anaerobic decomposition of sugar refers to the decomposition of glycogen or glucose into lactic acid under insufficient oxygen supply, and at the same time, it quickly releases energy to synthesize ATP for muscle contraction. Because CP is rarely stored in muscle, anaerobic decomposition of sugar is the main way of anaerobic metabolism for energy supply.
2. Lactic acid accumulation leads to muscle soreness
The metabolic product of anaerobic decomposition of sugar is lactic acid, and the feeling of muscle soreness is caused by a large accumulation of lactic acid. Lactic acid produced by anaerobic metabolism of muscle can not be converted into sugar in muscle, only a small part is oxidized, and most of it is transported from blood to liver and converted into glycogen.
As can be seen from the above, muscle soreness is inevitable after weight-bearing training. Only when lactic acid continuously enters the liver through blood circulation and is converted into glycogen will muscle soreness gradually disappear. This process is part of the recovery process after training.
3. Can you persist in training when your muscles are sore?
Lactic acid is a strong acid. If it accumulates too much in the body, the stability of pH in the body will be destroyed, thus reducing the working ability of the body. Experience has proved that if you persist in training in the case of muscle pain, the corresponding muscles will not feel stimulated and it is difficult to train. Moreover, muscle soreness will make the instinctive reaction of muscles tend to reject muscle movement, so it is difficult to concentrate on training, let alone establish a "muscle-will" connection.
Therefore, it is best to wait until the muscle ache disappears before training the same muscle. Although your training enthusiasm is very high and your training desire is very strong, you should understand that muscles can't grow fully without full recovery.
Simple aerobic exercise, why do muscles hurt for several days? In fact, the division of aerobic and anaerobic exercise is not absolute, mainly depending on its intensity. Similarly, running and sprinting are more anaerobic and jogging is aerobic. If you don't exercise for a long time, a little strenuous running may exceed your aerobic range, causing lactic acid accumulation, so exercise more.
Muscle aches and excessive recovery
Can the disappearance of muscle soreness be regarded as the standard of complete recovery of the body? To understand this problem, we need to understand the concept of "recovery" first.
1. Three stages of consumption and recovery in the process of instrument physical training
(1) Stage 1: During exercise.
The consumption process is dominant, because the consumption of energy substances is greater than recovery, so the energy substances are gradually reduced during exercise, and the working ability of muscles and body systems is gradually reduced.
(2) The second stage: the recovery stage after exercise.
After the exercise stops, the consumption process is weakened and the recovery process is dominant. At this time, the energy substance and the functions of various organs and systems gradually returned to the original level.
(3) The third stage: excess recovery stage.
The regeneration and synthesis of energy substances in the body are further strengthened, and the substances consumed during exercise not only return to the original level, but also exceed the original level for a period of time. At this time, the body's working ability is the strongest. This is called over-recovery or over-compensation, and then gradually return to the original level.
2. The significance of excessive recovery in muscle building.
"Excessive recovery" is an important theoretical basis of strength fitness. Whether muscles can fully grow after high-intensity and overload weight-bearing training depends on the level of excessive recovery. Because of excessive recovery, the storage of energy substances in muscle fibers is higher than before, the muscle circumference is increased, and the load capacity is increased. This is the best time to put into training. It can be said that the standard of complete recovery is "whether the body can recover to the maximum extent".
Excessive recovery is the process of excessive compensation and storage of ATP, CP, muscle glycogen, protein and other energy substances, while "muscle soreness disappears" is only the process of converting lactic acid into part of glycogen. It can be seen that "the disappearance of muscle soreness" does not mean excessive recovery, so it cannot be used as a standard for complete recovery.
Intuitively speaking, after excessive recovery, due to the excessive compensation of energy substances, the muscles in the training area swell and harden, and the muscle circumference increases. At this time, it is best to start training with greater load. Otherwise, the storage of energy-supplying substances in muscles will gradually decrease, and the opportunity will be missed.
After exercise, you are sore all over. Two effective ways to eliminate soreness.
1, early cold compress
Train the target muscle with an ice pack immediately after heavy exercise 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.
Step 2 supplement nutrition
Eating a lot of carbohydrates within 2 hours after training can restore muscle glycogen level, so eat a meal within 2 hours after training.
Step 3 relax 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 to 4 groups each time. Do not massage the target muscles and soft tissues immediately after acid 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.
5. Late massage
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.
Is aching all over after exercise a good thing or a bad thing?
Can you continue to exercise when you are sore? This kind of pain is not obvious on the second day after exercise, and it is usually felt after 24 hours, and it can be delayed to 72 hours. This is why delayed muscle soreness (DOMS) has such a phenomenon. This is because muscles suffer some pressure and minor injuries during exercise, and the body will produce inflammatory reaction to repair the injured tissue, and this inflammatory reaction is the main cause of muscle soreness.
Can you still practice muscle soreness the next day after fitness?
But please don't worry, this process is completely natural and healthy. It is precisely because the body can "over-repair" the muscle damage caused by exercise and make the body adapt to stronger pressure in repeated cycles that athletes can run faster, jump higher and lift heavier. This is a benign inflammation.
Can you still practice muscle soreness the next day after fitness?
If you have symptoms of muscle soreness after fitness or strength training, you can continue to exercise the next day, but you need to adjust the intensity and mode of exercise. Muscle strength training belongs to anaerobic exercise. The symptom of soreness is due to the effect of lactic acid, and I want to release it quickly.
Continuing training is an effective method. On the second day of soreness, we should reduce the proportion of anaerobic exercise or simply stop anaerobic exercise and change to low-intensity aerobic exercise such as brisk walking, jogging and jumping in place.
Can you still practice muscle soreness the next day after fitness?
In this way, blood circulation is accelerated, breathing and heartbeat are accelerated during exercise, so as to increase oxygen supply to muscle tissues, promote the metabolism of harmful substances between tissues and accelerate the recovery of sore symptoms. If you have severe pain in your limbs when doing anaerobic exercise the next day, you need to stop all exercise and continue to rest. If you don't have this symptom, you can continue to exercise.