1, exercise muscle aches
Why do muscles ache after exercise?
Muscle aches usually occur after long-term work and exercise, and sometimes when doing housework, especially: you seldom exercise or haven't done such exercise for a long time; Suddenly increase the intensity of exercise, or extend the exercise time;
After doing some stretching exercises, such as going downhill and expanding your chest.
These activities will cause slight damage to your muscle fibers and connective tissue, and these injuries will appear in the form of pain in about one day. Medically, it is called "delayed muscle soreness". The peak of this pain usually appears within 48 hours, and then slowly disappears.
However, when you do these exercises again, you will find that muscle soreness has obviously improved or disappeared.
Because your muscles and connective tissue have been exercised and become stronger.
How to relieve muscle soreness?
1. Ice or hot compress, or hot compress, is a well-known method to relieve muscle soreness. But the question of which is better or worse has always been there.
Hot compress makes you feel comfortable, but it won't reduce your muscle damage and soreness after exercise. Experts suggest using ice compress. Maybe the process of ice compress is not as comfortable as hot compress, but it can really reduce your muscle damage and the peak of your muscle pain. When applying ice, you can wrap the ice with a thin towel to relieve the sudden cold stimulation.
Icing the painful area can reduce the release of inflammatory factors (a factor that can cause your muscles to ache); When muscles no longer increase the release of inflammatory factors, it is generally recommended to choose hot compress after 24 hours to speed up the blood circulation of the affected area, that is, to speed up the metabolism of these inflammatory factors, which can relieve muscle soreness to the greatest extent.
2. Be careful when taking medicine. In addition to ice and hot compress, you can also choose drugs to relieve muscle soreness. Acetaminophen and non-steroidal anti-inflammatory drugs (NSAIDs) are good choices.
However, long-term use of NSAIDs will affect the self-repair function of muscles, so please use it with caution.
In addition, the use of drugs also needs to be clear about its contraindications and whether it is compatible with the drugs you are taking; Or have other diseases themselves, so it is not suitable to use such drugs. This also applies to the precautions when using all drugs.
3. You may have more than just muscle pain. If the pain is strong and there are obvious stinging points, you need to be careful. You may be hurt. Please see a doctor at once.
If the pain is severe or lasts too long, please see a doctor.
How to avoid muscle soreness?
1. Preventive warm-up: Warm up properly to prepare the body for exercise; Step by step, find a sport that suits you best. According to your physical strength, health, and exercise goals.
Secondly, properly adding some strength training can enhance your muscle function.
After making a plan, the most important thing is to gradually increase the intensity of exercise or extend the exercise time. By increasing the whole body's exercise ability, avoid muscle soreness in the next exercise.
If you don't know how to make a good exercise plan, go to a fitness instructor and ask him to help you make a plan that suits you best.
2. The reason why exercise is not thin.
Why not lose weight and gain weight by jogging and aerobic exercise every day?
1 What you have to do when you get up every day is to run three times on the playground of a nearby school, and then have an aerobic class in the gym near the company at noon. Every day, rain or shine, we pay great attention to our diet. The calories we eat are quite low, but we still gain weight. You can't lose weight with such a large amount of exercise? You do exercise a lot every day, but remind you to keep the same exercise prescription for a long time and don't change it. After a long time, your body will gradually get used to this kind of exercise. What you should do is to change the exercise, intensity and time. Changing jogging in the morning to swimming, or increasing exercise intensity, can also increase exercise time and run more laps.
Leg-stovepipe exercise and ass-lifting exercise are difficult to do and not thin.
There are always a lot of slimming exercises in newspapers and magazines, and even many slimming books available in bookstores have a lot of muscle exercises to slim down here and there. No matter where the thighs, calves, waist and stomach are, I do it seriously every day. Why is my leg not thin at all and my ass is still the same size? The problem is that you don't cooperate with aerobic exercise. In order to burn fat, you must do aerobic exercise. The main function of muscle strength exercise is to increase muscle mass, improve metabolic rate, shape posture and make you look more curvy. If you only do muscle strength exercise and don't do aerobic exercise, you will gain more muscles and keep the fat unchanged. You won't look slim, but stronger. In addition to these gymnastics, walk or run for 30 minutes every day.
Climb 1 1 floors to work every day. How can you not lose weight?
First of all, your persistence and perseverance will be rewarded, but why not lose weight? The problem lies in the length of exercise. There is nothing wrong with climbing stairs as aerobic exercise, but think about how long it takes to climb 1 1 building, 5 minutes or 10 minutes. Aerobic exercise needs to be effective, and it takes the body at least 20-30 minutes to start burning fat more effectively.
I can't lose weight when I walk every day.
You have made up your mind to start exercising, and you choose to walk as the first step of 1. But how can I not lose weight? First of all, I hope you don't wear slippers and take a walk in the park after dinner as your daily exercise. Or walking home in high heels after work is called walking. You must make your heart beat at least 130 times per minute, and exercise at least three times a week for at least 30 minutes each time. This kind of "walking" exercise is effective.
Sweat as much as possible.
The more you sweat, the faster you lose weight? In order to sweat more, you choose to wear trousers and long sleeves, or take out the secret weapon to lose weight. When you go to an aerobic class with three warm corsets, you really sweat like rain, but what you get rid of is not the fat on your body, but the water. It's time for a break, and the coach said that when everyone drinks saliva, the sweat that just came out will come back immediately. So it's not important to sweat more and sweat less. More importantly, if you exercise in an airtight three-warm corset, your body temperature may rise too high and cause shock, which is very dangerous.