First of all, muscle soreness is a physiological phenomenon during exercise. Generally, after proper rest and adjustment, it will disappear naturally in a few days. Don't mistake it for a pathological condition, and don't interrupt exercise because of muscle aches. As long as you insist on regular exercise and keep a moderate amount of exercise, there will be no muscle pain, because people who exercise regularly can improve their metabolism of acidic substances. Therefore, when people take part in physical exercise for the first time, the phenomenon of muscle soreness is often obvious. People who exercise regularly sometimes appear when the amount of exercise is higher than usual, but the pain response is slight and soon disappears. The way to prevent and relieve muscle soreness is that at the beginning of exercise, the amount of exercise should be from small to large, from slow to fast, step by step. In addition, you should be fully prepared before each exercise. When muscle soreness occurs, the amount of local muscle exercise can be appropriately reduced, and limb-changing exercise can be adopted to relieve local muscle soreness and eliminate fatigue. After exercise, do some finishing activities to relax muscles, or massage sore muscles, which will help relieve muscle soreness.

One of the causes of muscle soreness: lactic acid accumulation

Exercise and exercise need energy. If energy comes from aerobic metabolism in cells, it is aerobic exercise. But if energy comes from anaerobic glycolysis, it is anaerobic exercise. During aerobic exercise, glucose is metabolized to produce water and carbon dioxide, which can be excreted through breathing and pores; However, during anaerobic exercise, grape glycolysis produces a large number of intermediate metabolites, such as lactic acid, which cannot be eliminated by respiration and forms lactic acid accumulation. Too much lactic acid stimulates muscles to increase osmotic pressure, so that muscle tissue absorbs more water, resulting in local swelling, which will make muscles feel sore.

The second cause of muscle soreness: muscle fiber connective tissue injury

For people who often adhere to fitness exercises, they will often encounter muscle soreness. Why is this? In fact, the accumulation of lactic acid is only one of these people, and another main reason is the slight injury of muscle fibers.

When we gradually increase muscle exercise load, it will cause slight damage to local muscle fibers and connective tissue, and even cause spasm of some muscle fibers. But don't be nervous, this kind of injury is acceptable and has positive muscle building significance. In fact, this kind of muscle fiber injury and spasm is local and microscopic, and the muscle can still complete the motor function, but there is a feeling of pain. After soreness, muscle tissue becomes stronger than before after local minor injuries are repaired, and the same load will not be damaged (soreness) in the future. It is worth noting that this kind of repair needs rest and protein nutrition supplement. In a word, muscle pain caused by slight elongation of muscle fibers explains why we need to increase muscle exercise load step by step, which is also the reason why many muscle-increasing enthusiasts pursue the feeling of muscle pain and swelling after exercise.

Finally, exercise is not a simple matter. Exercise will inevitably produce lactic acid, which will inevitably lead to soreness.

For several weeks, practice according to the prescribed time and amount every day, warm up before practice, relax after practice, then take a warm bath at home and massage yourself. Stick to it for a few weeks, and you will get used to it, but after you get used to it, you will start to increase some intensity. The body becomes stronger in such a process of soreness, adaptation, soreness and adaptation. Of course, this is just a simple idea, and the specific intensity time should be strictly controlled. As long as you persist, you will definitely become a fitness expert.