First, due to long-term inactivity, sudden large-scale exercise leads to body aches. After a lot of exercise, fatigue is accompanied by a lot of sweating. Many people will choose to take a cold bath. As everyone knows, suddenly stopping exercise and taking a cold bath will become an accomplice to muscle pain. Because they don't exercise often, the intensity of exercise should not be too great suddenly. It should be gradual. After exercise, muscles should adapt to this process. After high-intensity exercise, they can do some relaxation.

Second, if you already have pain, you can slowly stretch your muscles to help you move. We will find that muscle soreness does not appear immediately after exercise, but after waking from sleep. Then the sore muscles will gradually improve after being stretched slowly, which is much faster than taking a still and quiet recovery.

Third, you can take a warm bath before going to bed to help blood circulation and stretch your muscles. Of course, these skills are all to ensure the pain after normal muscle exercise. If a muscle strain occurs, which leads to muscle injury, you must give the muscle enough time to recover.

Knowledge expansion:

The key is to pay attention to the following points: 1. Arrange the amount of exercise according to your physique, and don't try to be brave;

2. Avoid concentrating on practicing a muscle for a long time;

3. Be prepared for activities (remember, exercise without injury is healthy exercise);

4. Relaxation exercises should be carried out after exercise, and muscle stretching exercises should be emphasized.

How much exercise is the most appropriate. Moderate exercise is conducive to improving physical health and physique. According to the recommendation of American Sports Medicine Association, the recommended exercise frequency for normal healthy adults is 3-5 days/week. When you exercise more than 5 days a week with high intensity, the improvement of your health will not increase, but will increase the possibility of muscle and bone damage.

It is recommended to exercise for 30-60 minutes every day. If you want to lose weight, the time can be extended, 60-90 minutes a day. At least 20 minutes a day, and a single exercise of less than 10 minutes can hardly achieve the effect of exercise. The exercise time can be adjusted according to the intensity of exercise. If you choose higher intensity exercise, the exercise time can be slightly reduced.

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What about excessive exercise and sore legs?