Hello. Have you ever stood for a long time or kicked your legs hard before? Please refer to the following knowledge points: \ x0d \ x0d \ Most people will have muscle aches after 12 to 48 hours of exercise. 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 Delayedonsetmusclesoreness. It is caused by lactic acid accumulation and muscle microstructure destruction. \x0d\ Lactic acid accumulation is caused by lactic acid in glycolysis metabolism during 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. \x0d\ Due to the destruction of muscle microstructure after training, hot water bath or hot compress will accelerate the blood circulation of injured muscles, thus aggravating the destruction 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. \x0d\ Therefore, it is best to take a cold bath or apply cold compress around the active muscles after training. \x0d\ 1, cold compress in the early stage \x0d\ Use ice packs to train the target muscles immediately after heavy exercise training. Generally, the cold compress lasts for 10 to 15 minutes, and 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. \x0d\2。 Nutritional supplement \x0d\ In the two hours after training, it is useful to take a lot of carbohydrates to restore the level of muscle glycogen, so you should have a meal within two hours after training. \x0d\ General fitness training does not need to take supplements, as long as you pay attention to supplement carbohydrates, eat more fruits and vegetables, and supplement food protein. Supplementary cheap protein foods include: \x0d\ 1. Eggs \x0d\ are rich in high-quality protein and cheap. It is worth mentioning that an egg contains about 6 grams of protein. At the same time, eggs are rich in important amino acids, branched-chain amino acids and glutamic acid, which will make eggs the first choice for muscle recovery after training. \x0d\ Cost calculation: Based on the average price of Beijing wholesale market in June of 5438+February, one kilogram of eggs is about 8 yuan, and there are about 16 eggs per kilogram, so the average number of eggs is about 120g protein/10 yuan. \x0d\ But pay attention to the high protein content in eggs and slightly higher cholesterol in yolk. The number of eggs should not exceed 2 per day. \x0d\ If you use 10 yuan to buy 20 egg whites with two yolk records to avoid eating less yolk, you will get about 72 grams of protein/10 yuan. \x0d\2。 Tuna \x0d\ What is an instant, high-protein and cheap canned seafood? Canned tuna is the first choice. 140g canned tuna contains about 30g of protein. \x0d\ Cost calculation: about 64 protein can be purchased for every 300g about 10 yuan, that is 10 yuan. The canned tuna is about 64g protein/10 yuan. \x0d\3。 Peanut butter \x0d\ Research shows that peanut contains higher plant protein than other nuts. Although the protein content of peanuts is not as high as that of turkey legs, peanut butter wins in terms of low price under the same protein content. \x0d\ Cost calculation: 20 yuan buys about 500g peanut butter, and each 100g peanut butter contains 25.2g of protein. Peanut butter is about 63g protein/10 yuan. \x0d\ Also note that peanut butter is a high fat food. \x0d\4。 Whey protein powder \x0d\ is probably the most cost-effective way to add protein to the diet. They provide ideal amino acid components for muscle building, strength training and recovery after loading. Whey protein can be quickly digested and absorbed, and can quickly provide substances needed for muscle growth after training. \x0d\ But whey protein is separated from milk, so it will contain lactose. If you are lactose intolerant, your body will not be able to metabolize lactose completely, which will lead to allergic symptoms and even diarrhea. \x0d\ Cost calculation: 5 kg in 500 yuan. That is, 500 yuan 2250g whey protein powder. According to the calculation that every 100g whey protein powder contains 80g protein. Whey protein powder is about 36g protein/10 yuan. \x0d\5。 Soybeans are cheap, high in dietary fiber \x0d\ rich in protein. Every 100g soybean or black bean contains about 36-38g protein. \x0d\ Cost calculation: Take soybean as an example, 3 yuan buys about 500g. \x0d\ Results: Soybean is about 600g protein/10 yuan \x0d\ Hint: There is little methionine in soybean protein, but there is more methionine in eggs, so soybean mixed with eggs can meet the needs of human body for essential amino acids. \x0d\6。 Yogurt \ x0d \ 230g low-fat yogurt contains protein about11g. \x0d\ Cost calculation: 10 yuan buys about 800g of yogurt. \x0d\ Result: Yogurt is about 38g protein/10 yuan \x0d\ Other reference foods: \x0d\ Chicken breast: 1 1 Yuan. I bought about 500g chicken. Every 100g of chicken breast contains about 2 1g of protein. Chicken breast is about 95g protein/10 yuan. \x0d\ Beef: 29 yuan buys about 500g of beef. Every 100g of beef contains about 18.8g of protein. DE: Beef is about 32g protein/10 yuan. \x0d\\x0d\3。 Strengthening stretching \x0d\ is mainly to stretch the muscles in sore parts after training 12 hours, or when training other events the next day. \x0d\4。 Acid excretion training \x0d\ Acid excretion training is training to eliminate excess lactic acid in muscles. \x0d\ 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. \x0d\ Acid-expelling training principle: 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 improving recovery speed. \x0d\ Tip: 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. \x0d\ The parts of muscle soreness after training are different due to different training methods, so the training methods of acid excretion for different muscle soreness are also different. Now, let's take the thigh muscle ache that often appears on the second day of the first mountain climbing as an example to tell a practical case. This method is also suitable for middle-aged and elderly people. \x0d\ The specific method is: crouching all the way while holding the object+stretching the quadriceps femoris. \x0d\ Detailed explanation of action: About half a meter away from the bedside or other fixtures, stand facing the bed. Squat slowly until your thighs are parallel to the ground. At this time, muscle soreness will increase. If you are unstable, you can help the bed with both hands to increase your sense of balance. After squatting, stand up slowly; Then squat down, and so on 20 to 30 times. Feel the pain in your leg with your heart. When the number of exercises reaches 15 to 20 times, the pain in the legs will disappear or be alleviated. After the specified number of times is completed, the static tension shall be carried out immediately for 65438 0 minutes. \x0d\ stretching method: the trainer holds the fixture with one hand to keep the body balanced, then one leg is used as a support leg, the knee joint of the other leg flexes upward, and the other hand grabs the front side of the ankle and pulls upward; Trainers can feel obvious tension on the front side of thigh, and try to make the heel of flexion leg contact hip for 30 seconds to 1 minute; Stretch in two legs. \x0d\ After stretching, the trainer steps on the ground for 60 to 90 seconds, and then completes the next squat+quadriceps stretching. \x0d\ Training sessions: 48 hours after the occurrence of soreness, twice a day, 2-4 sessions each time, until the soreness completely disappears, and stop training. \x0d\5。 Post-massage \x0d\ 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. \x0d\ General massage should be performed 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. \x0d\6。 After 72 hours of later hot compress training, the microstructure of general muscles was destroyed \x0d\ healed. Through the previous cold compress, intensive stretching, acid discharge training, nutrition supplement and other methods, the 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.