The reason why we feel sore all over after exercise is that timely exercise is more conducive to promoting blood circulation. This exercise can help us exercise well, moderate exercise is good for our health, and aerobic exercise can increase the oxygen content in our brain. Now share the causes and skills of body aches after exercise.
Causes of body ache after exercise 1 1 and three concepts related to lactic acid accumulation.
(1)ATP energy supply
ATP (adenosine triphosphate) is the only direct energy source for muscle activity. Under the catalysis of enzymes, ATP is rapidly decomposed, releasing energy for muscle contraction. There is very little ATP in muscle, which must be decomposed and synthesized at the same time to supply the needs of muscle continuous activity. There are three ways to synthesize ATP after decomposition, one is aerobic oxidation of sugar and fat, the other is decomposition of CP (creatine phosphate), and the third is anaerobic decomposition of glycogen.
(2) Anaerobic metabolism
Anaerobic metabolism is an integral part of human energy metabolism. When muscles are engaged in short-term high-load exercise, the supply of oxygen is not enough for aerobic oxidation of sugar, so muscles use the energy released by CP and anaerobic decomposition of sugar to synthesize ATP for muscle exercise.
(3) Anaerobic decomposition of sugar
Anaerobic decomposition of sugar refers to the decomposition of glycogen or glucose into lactic acid under insufficient oxygen supply, and at the same time, it quickly releases energy to synthesize ATP for muscle contraction. Because CP is rarely stored in muscle, anaerobic decomposition of sugar is the main way of anaerobic metabolism for energy supply.
2, lactic acid accumulation leads to muscle soreness.
The metabolic product of anaerobic decomposition of sugar is lactic acid, and the feeling of muscle soreness is caused by a large accumulation of lactic acid. Lactic acid produced by anaerobic metabolism of muscle can not be converted into sugar in muscle, only a small part is oxidized, and most of it is transported from blood to liver and converted into glycogen.
As can be seen from the above, muscle soreness is inevitable after weight-bearing training. Only when lactic acid continuously enters the liver through blood circulation and is converted into glycogen will muscle soreness gradually disappear. This process is part of the recovery process after training.
3. Can you persist in training when your muscles are sore?
Lactic acid is a strong acid. If it accumulates too much in the body, the stability of pH in the body will be destroyed, thus reducing the working ability of the body. Experience has proved that if you persist in training in the case of muscle pain, the corresponding muscles will not feel stimulated and it is difficult to train. Moreover, muscle soreness will make the instinctive reaction of muscles tend to reject muscle movement, so it is difficult to concentrate on training, let alone establish a "muscle-will" connection.
Therefore, it is best to wait until the muscle ache disappears before training the same muscle. Although your training enthusiasm is very high and your training desire is very strong, you should understand that muscles can't grow fully without full recovery.
Simple aerobic exercise, why do muscles hurt for several days? In fact, the division of aerobic and anaerobic exercise is not absolute, mainly depending on its intensity. Similarly, running and sprinting are more anaerobic and jogging is aerobic. If you haven't exercised for a long time, a little strenuous running may have gone beyond your aerobic range, causing lactic acid accumulation, so exercise more.
The causes of body ache after exercise are 2 1, and there are three stages in the process of equipment fitness training: consumption and recovery.
(1) Stage 1: During exercise.
The consumption process is dominant, because the consumption of energy substances is greater than recovery, so the energy substances are gradually reduced during exercise, and the working ability of muscles and body systems is gradually reduced.
(2) The second stage: the recovery stage after exercise.
After the exercise stops, the consumption process is weakened and the recovery process is dominant. At this time, the energy substance and the functions of various organs and systems gradually returned to the original level.
(3) The third stage: excess recovery stage.
The regeneration and synthesis of energy substances in the body are further strengthened, and the substances consumed during exercise not only return to the original level, but also exceed the original level for a period of time. At this time, the body's working ability is the strongest. This is called over-recovery or over-compensation, and then gradually return to the original level.
2. The significance of muscle gain after excessive recovery.
"Excessive recovery" is an important theoretical basis of strength fitness. Whether muscles can fully grow after high-intensity and overload weight-bearing training depends on the level of excessive recovery. Because of excessive recovery, the storage of energy substances in muscle fibers is higher than before, the muscle circumference is increased, and the load capacity is increased. This is the best time to put into training. It can be said that the standard of complete recovery is "whether the body can recover to the maximum extent".
Excessive recovery is the process of excessive compensation and storage of ATP, CP, muscle glycogen, protein and other energy substances, while "muscle soreness disappears" is only the process of converting lactic acid into part of glycogen. It can be seen that "the disappearance of muscle soreness" does not mean excessive recovery, so it cannot be used as a standard for complete recovery.
Intuitively speaking, after excessive recovery, due to the excessive compensation of energy substances, the muscles in the training area swell and harden, and the muscle circumference increases. At this time, it is best to start training with greater load. Otherwise, the storage of energy-supplying substances in muscles will gradually decrease, and the opportunity will be missed.
3. Two foundations of excessive recovery.
Finally, it should be explained that excessive recovery is based on two foundations, namely, adequate nutrition and adequate sleep.
After muscle overwork, the supplement of carbohydrate and protein is the material basis of excessive recovery. Adequate sleep can effectively restore energy. More importantly, the synthesis and regeneration of most energy substances are basically carried out during sleep. Therefore, we must not underestimate the two important links of nutrition and sleep, or we will lose more than we gain. Do these two things, and your fitness and muscle training will be very effective.
Muscle pain and strain
Many junior fitness enthusiasts easily confuse muscle soreness with muscle strain. Sometimes they feel really fuzzy, but muscle soreness is normal. Severe muscle strain is difficult to fully recover if not paid attention to in time.
1, the essential difference between muscle soreness and muscle strain
Muscle ache after exercise is a normal physiological phenomenon. After adequate rest and recovery, this muscle ache can gradually disappear without affecting your health. On the contrary, it shows that the body has been exercised to a certain extent, which is of healthy and positive significance.
Compared with muscle soreness, muscle strain caused by exercise is different. Muscle or ligament strain can cause a large area of pathological inflammation of skeletal muscle, which will not only affect the continuous exercise or training, but also bring more serious physical injury consequences, so you must seek medical attention in time if necessary.
2. Simply distinguish between muscle soreness and strain.
First of all, we can start with the timing analysis of muscle soreness and muscle strain. Muscle strain often occurs suddenly because of a harmful action, while muscle soreness is gradually aggravated. Maybe you have noticed this, so it is easy to judge whether you have a muscle strain or a muscle ache.
Not everyone can notice the situation when a muscle is pulled, so another intuitive method is to slightly pull the injured or sore muscle. If it is muscle soreness, it can be relieved by pulling the corresponding muscles and gradually disappear muscle soreness; If it is a sports injury, pulling will aggravate the pain, so pay special attention to the strength and degree of pulling.
3. Coping methods of muscle soreness and muscle strain
Muscle soreness can be relieved by self-rest, pulling and massage.
For muscle injury, ice can be used to reduce swelling in sudden; In the later stage of strain, thermal physical therapy and massage can be used to recover; Of course, it is more important to let the injured muscles rest completely, and it is best to see a doctor if necessary.
Two situations prone to muscle soreness
Muscle soreness is a normal and positive physiological manifestation. After new intensity or new exercise, obvious muscle soreness often occurs, which will disappear naturally after a few days. There are two main types of muscle soreness after exercise:
The most common situation happens to people who lack exercise. After taking part in an exercise once in a while, these people will be weak and have sore muscles, so they should form the habit of regular exercise.
Another situation, that is, people who often go to the gym to exercise, will also happen. As the load and intensity of strength exercises gradually increase, muscle soreness will occur in the delayed period. This kind of muscle soreness is also the feeling pursued by many bodybuilders. Generally speaking, muscle soreness is a sign that the corresponding muscles are in place to some extent.
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 metabolism produces water and carbon dioxide, which can be excreted by breathing; 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.
Lactic acid accumulation generally occurs in people who lack exercise, or the muscle parts lacking exercise suddenly move to a certain intensity. Yu Jun also has a deep understanding of this aspect. He starts playing badminton again every once in a while, and the muscles in his thighs and buttocks will be sore from the second day to the third day, because the equipment exercise in his thighs and buttocks is less than that in other parts.
With the increase of fitness exercise frequency, the phenomenon of lactic acid accumulation after exercise will become less and less, and the degree will become lighter and lighter. So we should keep the good habit of exercising.
The second cause of muscle soreness: muscle fiber connective tissue injury
For people who often insist on exercising in the gym, 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.
How to reduce muscle soreness after exercise
For most ordinary people, due to lack of exercise, lactic acid accumulation after exercise occasionally produces discomfort and muscle aches. But for people who exercise regularly, in order to gain muscle, they pursue a certain degree of muscle soreness after exercise, but if the muscles are too sore, it will seriously affect the quality of exercise in the next few days, and may even lead to fatigue and injury in the follow-up exercise. Therefore, it is of positive significance to prevent muscle soreness after exercise as actively as possible, and even reduce the degree of muscle soreness.
1, before exercise: fully warm up.
Adequate warm-up activities, low-intensity aerobic exercise or low-load weight-bearing training can relax the joints in the muscle activity area, accelerate blood circulation, and properly stretch and move all muscle groups. In warm-up activities, especially for the local muscles that will be exercised that day, more adequate warm-up preparation is needed: simulating the strength of stretching and contraction.
2. Exercise: Step by step
According to different constitutions and different health conditions, scientifically arrange the exercise load, and the exercise load and time should be gradual and not exceed personal limits. When exercising, try to avoid focusing on a certain part of the body for a long time to avoid local muscle overload. Generally speaking, the exercise time of a muscle part should not exceed 30 minutes. During the interval between action groups, you should actively stretch the corresponding muscle parts.
In addition, the long-term persistence of exercise is very important, and the arrangement should be reasonable and regular, which can not only exercise the body, but also continuously improve the endurance of the body muscles and reduce the occurrence of muscle soreness.
3. After exercise: relax actively.
Relaxation exercise after strength equipment exercise (including other strenuous exercise) is very important, especially with the stretching of corresponding muscle parts, which can promote circulation and help to slow down or even avoid muscle soreness.
Generally speaking, it is common to do muscle stretching exercises, muscle massage and slapping. , help to accelerate muscle relaxation and antagonistic muscle relaxation, and help to restore tense muscles. This kind of muscle stretching exercise also lays the foundation for preventing strain during exercise. Conditional gym is also equipped with a swimming pool, which can swim in the water at low intensity. In addition, taking a shower with warm water after exercise can reduce the probability of avoiding muscle soreness.