Think I don't have to say too much? What are the benefits of exercise?
Health is becoming a topic in modern people's daily life, and various health halls, gyms and sports squares can be seen everywhere. Most people regard exercise as their first choice for health. However, many people lack knowledge about physical reaction after exercise. There are more and more examples of various sports losses, among which the common sports loss is muscle soreness after exercise. So, you really need to know this.
Regular exercise can bring great benefits to health and body.
① Increasing cardiopulmonary function can reduce the risk of cardiovascular disease in the long run.
② It is the most effective way to control weight, and at the same time, it can control calorie intake.
It helps to improve your body shape, because exercise can regulate loose skin, reduce fat content and make you feel healthy.
(4) help to eliminate mental tension and stress.
⑥ Helps to reduce aging phenomena, such as hypertension, diabetes and osteoporosis.
There are many ways to exercise, but after exercise, what remains unchanged is the acidity of the body. Although sweating profusely, muscle aches are really annoying!
How is muscle soreness caused?
The common cause of aphtha is muscle tissue laceration caused by external force. Interestingly, muscle tears only occur when fighting gravity, not when lifting heavy objects.
Muscle soreness after exercise can also be classified!
Sports medicine divides muscle soreness caused by exercise into two types:
One is that the pain appears immediately after exercise, but soon disappears. This is called acute muscle soreness. This kind of muscle soreness is mainly related to the working principle of human energy supply system. Simply put, due to the lack of oxygen in blood during exercise, anaerobic metabolism is formed, which leads to the accumulation of a large amount of excessive lactic acid in the body, thus causing local muscle aches. Generally speaking, lactic acid will be eliminated within one or two hours after stopping exercise.
The other is muscle pain, even symptoms such as muscle spasm and stiffness that appear only a few hours or one night after exercise, which is called delayed muscle soreness (DOMS). Whether ordinary people or excellent athletes are engaged in unaccustomed sports, especially after 24-48 hours of centrifugal exercise, exercise muscles are accompanied by symptoms such as stiffness, swelling and strength decline. These symptoms do not appear immediately after exercise, but gradually increase after exercise, reach a peak within 48 hours, and then gradually ease. Modern medicine has not fully understood its pathogenesis, which may be caused by muscle ultrastructure damage, microcirculation damage and transmitter release in peripheral nervous system.
What harm does muscle ache have?
Muscle ache after exercise is a normal and positive physiological manifestation. People often have obvious muscle soreness and discomfort after strength training or an unsuitable exercise (excessive exercise or new exercise, etc.). ).
Symptoms such as acute muscle soreness will relieve themselves within a few hours in most cases.
Delayed muscle soreness (DOMS) may last longer, which is related to the training experience, physical condition, age and even immune system of the coach, but it usually does not last more than 5-7 days.
If the pain persists, consider whether there is muscle strain or chronic soft tissue injury. Muscle or ligament strain has a history of external injury, the pain range is small, and the most painful point is in the injury. The pain gets worse when you continue to exercise, but it doesn't disappear or even get worse after resting for 1-2 days. Muscle or ligament strain can cause corresponding pathological changes of skeletal muscle, such as cell degeneration and cell necrosis, which not only affects continuous exercise or training, but also may further form scars and limit joint activity, and must be treated by medical means.
What should I do if my muscles ache?
According to the current research, drugs should be used with caution, especially anti-inflammatory drugs; Acute muscle soreness can be recovered immediately after rest, and hyperthermia and massage can accelerate this process; The treatment of delayed muscle soreness includes rest, hyperthermia and massage, which may be a better treatment. Static stretching may need to be used with caution because it may aggravate muscle strain. If you have a muscle or ligament injury, you may need immobilization treatment. Among the latest treatment methods, ultrasonic therapy may be the best one.
rest
Rest can slow down the phenomenon of muscle soreness, slowly promote blood circulation, accelerate the elimination of metabolites, eliminate the supply and repair of nutrients in muscle soreness, and make it return to normal.
apply the brakes
The purpose of immobilization is mainly to limit the movement of the injured part by means of bed rest, support and traction, so as to relieve the pain, avoid the expansion of the lesion and promote the quiescence and healing of the lesion.
supplement nutrition
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.
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. Supplementing cheap protein food.
drink water
Proper hydration can help the body excrete toxins and accelerate metabolism. If it is not supplemented in time, it may lead to the aggravation of muscle pain and even muscle spasm.
supplement nutrition
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.
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. Supplementing cheap protein food.
drink water
Proper hydration can help the body excrete toxins and accelerate metabolism. If it is not supplemented in time, it may lead to the aggravation of muscle pain and even muscle spasm.
Acid excretion training
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.
The specific method is: squat all the way+stretch quadriceps femoris.
Detailed action: About half a meter away from the bed 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.
Stretching method: the trainer holds the fixture with one hand to keep the body balanced, then one leg is used as the support leg, the knee joint of the other leg flexes upward, and the other hand holds 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.
After stretching, the trainer steps on the ground for 60 to 90 seconds, and then completes the next squat+quadriceps stretching.
Training group: 48 hours after the onset of soreness, twice a day, 2 ~ 4 groups each time, until the soreness completely disappears, stop training.
Late hot compress
After 72 hours of training, the microstructure of general muscles is destroyed and healed. Through early cold compress, strengthening stretching, acid discharge training, supplementing nutrition and other methods, 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.
The above is the whole content of the muscle pain solution I brought to you.