First, after general exercise, muscle aches will occur after 12 to 48 hours. If people without exercise habits train for the first time, this kind of pain will be more obvious. The scientific name of this kind of soreness is delayed muscle soreness. It is caused by lactic acid accumulation and muscle microstructure destruction. 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.

Second, 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 muscles with ice packs immediately after intensive 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.