Muscle soreness is relieved after fitness
If your muscles are sore after exercise and you need to continue to exercise, it is suggested to choose low-intensity aerobic exercise, which can not only stretch your muscles, but also not cause great stimulation to your muscles, which can not only make your muscles rest and recover, but also accelerate the decomposition and metabolism of lactic acid, thus effectively relieving your muscle soreness. In other words, when your muscles are sore, going out jogging or practicing yoga or swimming can make you recover faster than lying in bed complaining about fatigue. If the weather is fine, you might as well take some friends out for a run. In addition, if muscle aches and pains continue to exercise after exercise, it is generally best to control the time at 30~40 minutes, which should not be too long.
Causes of muscle soreness in fitness
Long-term training leads to injury of muscle connective tissue.
Long-term activity and training of untrained muscles will damage muscle fibers and connective tissue in muscles. Deries( 1966) also pointed out that delayed muscle soreness is caused by mechanical eccentric exercise stretching, which damages muscle fibers and elastic connective tissues in muscles, causing inflammation and pain.
Simply put, our muscles are like small strings connected in series. Under high-intensity stretching, small ropes break one by one, causing injuries, inflammation and finally pain. This situation is generally caused by excessive exercise. It can happen at any stage of bodybuilders.
The solution of muscle ache after fitness?
The principle of relieving delayed muscle soreness (DOMS) by foam shaft extrusion massage is to relax tense muscles and reduce muscle tension by using the principle of body self-inhibition, so as to relieve muscle soreness (DOMS) after fitness.
It is suggested to relax the extrusion of foam shaft as follows:
1, put the muscles that need to be relaxed on the foam shaft and roll slowly on the foam shaft by its own weight 1~2 minutes.
2. If you feel pain during rolling, you should stay at the pain point for 20~30 seconds until the degree of pain is reduced by 50%~75%.
3. Keep the abdomen tightened during training (the navel is pulled to the spine) to ensure the stability of the core parts during the movement.
4. Keep breathing normally during exercise, and don't hold your breath.
You can insert this exercise in the warm-up and end of each training.
How to prevent muscle soreness
1, local warm-up
When you warm up, you need to relax all over, and you will use a lot of parts to strengthen. For example, I want to go to the gym to practice my arms and strengthen my hand relaxation exercises when doing warm-up exercises. Doing so can make the body ready and not easy to get hurt.
2. Be sure to do what you can.
There is no so-called "standard" in sports, but it must not be "greedy". In other words, when you are addicted to running, don't just feel too "cool". Everyone's health and endurance are different. Only by exercising body function step by step can we achieve the meaning of exercise healthily and effectively. If it is "excessive", it is beyond the range that muscles can bear, which will not only lead to soreness the next day, but also may cause strain during exercise.
3. Balanced movement
It is a good method to exercise in a balanced way according to different positions of the body, especially for weight-bearing training. Avoid focusing on specific parts for a long time. Once the amount of exercise exceeds the endurance of your body muscles, it is easy to cause muscle soreness.
4. Don't stop immediately after exercise.
At the end of exercise, in addition to general breathing adjustment, relaxation and other actions, the most easily overlooked is muscle stretching-that is, lacing. Support is not the exclusive right of dancers. For ordinary people, it is an important action to relax and prevent excessive muscle concentration. Exercise like jogging, which consumes leg strength, must remember to tighten your muscles, otherwise your muscles will ache the next day.