It is very important for us to excrete acid as quickly as possible after exercise. Usually, whether you like fitness or exercise, you are prone to muscle aches, mainly because muscles produce a lot of lactic acid, which can make people laugh. Let's see how to get rid of acid the fastest after exercise.

How to excrete acid the fastest after exercise 1 There is no fastest way to excrete acid. After general exercise, acid can be discharged through stretching, massage and aerobic exercise.

Lactic acid deposition: Because the relatively excessive exercise exceeds the intensity of anaerobic exercise, the lactic acid produced in the body cannot be further decomposed into water and carbon dioxide in a short time, and the lack of oxygen supply forms anaerobic metabolism, resulting in a large amount of excessive lactic acid accumulation in the body, which will cause local muscle aches. The following methods can be used to promote acid excretion and relieve local muscle soreness.

1, stretching: after exercise, static stretching should be carried out in time, such as static stretching of the front side, back side and calf, which can effectively and quickly expel acid.

2, massage: massage with a foam shaft, massage the muscles with a foam shaft after bathing, so as to relax the muscles, stay when you roll to the point where you feel the strongest pain, and also accelerate the discharge of acid, but the time should not be too long.

3. Aerobic exercise: If lactic acid accumulates after exercise, you can continue aerobic exercise if you want to excrete acid, such as yoga, which can accelerate the excretion of lactic acid with energy metabolism.

After exercise, the body is in urgent need of adequate nutrition to supplement its physical strength. At this time, it is necessary to increase the intake of vitamins and high-quality protein in the diet, such as Chinese cabbage, broccoli, tomatoes, bananas, avocados, beef, fish and eggs.

Acid excretion training is the training to eliminate excess lactic acid in muscles.

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.

Principle of acid-expelling training: 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 increasing the recovery speed.

It is suggested that 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.

After training, the parts of muscle soreness are different because of different training methods, so the acid discharge training methods of 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.

How to excrete acid the fastest after exercise? 2. How to excrete acid after exercise: 1. Train the target muscle with an ice pack immediately after heavy exercise training, usually for 10 to 15 minutes. Use clothes or towels to separate the ice pack from the skin 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, within 2 hours after training, eating a lot of carbohydrates during this time can restore the level of muscle glycogen, so eat a meal within 2 hours after training. General fitness training does not need to take supplements, but attention should be paid to timely supplement carbohydrates, eat more fruits and vegetables, and supplement food protein.

3. Acid excretion training should 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.

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Through the introduction of the above contents, I believe that everyone has some understanding of how to discharge acid after fitness. Occasionally, exercise is easy to cause muscle aches, so for the sake of good health, it is best to exercise regularly and moderately, and the exercise mode should be chosen according to your physical condition.

How to excrete acid the fastest after exercise? 3 methods to quickly relieve muscle soreness after exercise Many friends will have obvious muscle soreness after exercise, and most of them will not appear immediately after exercise. The average person will have muscle soreness after exercise 12-48 hours, which is called delayed muscle soreness.

Wrap an ice pack with a towel after exercise and apply cold compress to sore muscles. Generally, the cold compress lasts from 10 to 15 minutes. You can eat fruits and vegetables within two hours, supplement food protein, and restore muscle glycogen level. The next morning. Can stretch sore muscles.

If the muscles are still sore after 48 hours, you can do acid excretion training twice a day, at least two or four groups at a time, and stop training until the pain completely disappears. You can also use massage and hot compress after 72 hours.

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.

The main reason for this kind of muscle soreness is that lactic acid, a metabolite, accumulates and is not completely discharged, which induces muscle soreness. Because the microstructure of muscles is sometimes destroyed after training, timely hot compress will aggravate the injury of muscles. How to relieve the pain after exercise;

First, warm-up exercises should be fully carried out before exercise, especially before a lot of exercise, and the muscles that are the main force should be cold pressed, so that blood vessels can contract and the accumulation of lactic acid in muscles can be reduced.

Second, supplement water, electrolyte and nutrition in time after exercise, especially water supplement. Lack of water and poor circulation will cause lactic acid accumulation.

Third, don't stop immediately after training, but stretch your muscles properly, which will also help your muscles to tolerate lactic acid.

Fourth, don't stop immediately after exercise, but do several groups of exercises to drain acid, that is, eliminate lactic acid. It can strengthen the blood circulation of muscles and promote the discharge of lactic acid, thus effectively relieving the pain after exercise. Appropriate hot compress can be carried out after 72 hours, which is helpful to the blood circulation of muscles and the discharge of nutritional waste such as lactic acid.