Lactic acid accumulation is caused by lactic acid in glycolysis metabolism in strength training; The destruction of muscle microstructure will heal in the recovery period after training, and the healed muscle will become thicker than the original muscle fiber. This is called the principle of excessive recovery, which is the driving force of muscle growth.
Due to the damage of muscle microstructure after training, hot water bath or hot compress will accelerate the blood circulation of injured muscles, thus aggravating the damage of muscle microstructure. After intensive training, if you take a hot bath, you will feel more sore the next day than taking a cold bath. At the same time, hot bath accelerates the metabolism of muscle tissue, and the training before hot bath has consumed a lot of muscle glycogen, and then using hot bath to continue to accelerate metabolism will aggravate people's fatigue and even lower blood sugar. Taking a hot bath after training will aggravate people's fatigue and make them feel sleepy obviously. And cold water bath or warm water bath, people's fatigue is obviously reduced.
Therefore, it is best to take a cold bath after training, or apply cold compress around the active muscles.
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.
2. Nutritional supplement
Eating a lot of carbohydrates within 2 hours after training can restore the level of muscle glycogen, so eat a meal within 2 hours after training.
General fitness training does not need to take supplements, but attention should be paid to timely supplement carbohydrates, eat more fruits and vegetables, and supplement food protein.
Step 3 strengthen 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.
5. Late massage
Do not massage the target muscles and soft tissues immediately after 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.
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.
6. Late hot compress
After 72 hours of training, the microstructure of general muscles is destroyed and healed. Through early cold compress, strengthening stretching, acid discharge training, supplementing nutrition and other methods, general muscle pain will disappear. But some people who don't exercise for a long time and have poor anti-lactic acid ability may still have pain. Use hot compress at this time. Hot compress can accelerate the blood flow and take away the metabolic products such as lactic acid remaining around the healing tissue, bring fresh blood rich in nutrition and oxygen to the target muscle, and provide more nutrition for excessive recovery.