It is common for many friends to feel sore all over after fitness, so why do our muscles ache after fitness? In fact, this kind of soreness is called delayed myalgia.

This kind of feeling often appears after strenuous exercise, which makes people feel uncomfortable, and long-term pain will also affect our training progress and even affect the activation of the target fleet.

So what measures can we take to help ourselves relieve this muscle pain? Help yourself recover quickly after muscle aches.

The most common methods are stretching exercise and ice bath. Although low temperature can really help you relieve some soreness, it will affect your muscle recovery and growth.

So what can we do to help ourselves recover? You need to look at these skills.

First, using foam shafts is very popular in recent years. You can use a foam roller to help you stretch the fascia, which can not only help you improve flexibility, but also effectively relieve muscle soreness.

You can spend ten minutes rolling the foam shaft after training, mainly aiming at the training position of the day, especially the sore muscles. It is worth noting that you can't roll too fast.

Secondly, you can do some relaxation exercises and low-intensity exercises. Doing some relaxation exercises can effectively help you reduce muscle soreness. You can do some relaxation exercises five to ten minutes after training, especially in your legs.

The third is that you can eat some food and get enough rest. There are many supplements in our life that can help you relieve muscle soreness, but no research shows whether it is really useful.

However, Omega -3 is effective. Studies have shown that intake of Omega -3 can enhance the synthetic signal, which may help you accelerate muscle recovery and relieve muscle soreness.

Secondly, supplementing some protein in time after training and keeping enough sleep will also help to recover.

Then the most effective way to reduce muscle soreness is not to do too much weight at once, and gradually increase the weight of the training plan.

If you don't exercise for a long time and lactic acid accumulates, it is best not to do too much exercise at once. You should do an adaptation training.

The intensity of training should be lower than the normal intensity. Adding weight after your body gets used to it can effectively prevent muscles from being too sore.

To sum up, if you want to reduce muscle soreness after exercise and accelerate recovery, you can roll the foam shaft after training.

Then do some relaxation exercises, especially where you focus on training. You can also take one to three grams of omega -3 every day.

By slowly increasing the intensity of training, it can help you relieve muscle soreness after training, so novice friends must not overdo it when starting training.