1 How to relieve muscle soreness after fitness? If muscle soreness occurs after exercise, it is necessary to continue to exercise. It is suggested to choose low-intensity aerobic exercise, so that muscles can be stretched without great stimulation, which can not only make muscles rest and recover, but also accelerate the decomposition and metabolism of lactic acid, and effectively relieve 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.

2 What is the reason for muscle soreness during 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. Delayed muscle soreness is a kind of mechanical centrifugal exercise stretching, which damages muscle fibers and elastic connective tissue in muscles and causes 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.

3 How to deal with muscle soreness after fitness? Foam shaft extrusion and massage can relieve delayed muscle soreness (DOMS). The principle is to use the principle of body self-restraint to relax tense muscles and reduce muscle tension, thus relieving muscle soreness (DOMS) after fitness.

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.

4 How to prevent muscle soreness 1, you need to relax when you warm up locally, which can strengthen many parts. 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.

There is no so-called "standard" to do what you can, but you 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, exercise should be evenly balanced for different parts of the body. It is a better way to exercise, especially with weight-bearing training. It is necessary to avoid concentrating on specific parts for a long time. Once it exceeds the amount of exercise that your body muscles can load, it is easy to cause muscle pain.

Don't stop immediately after the 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.