Reason:
1. During strenuous exercise, muscle glycogen decomposition is accelerated, and oxygen consumption is increased, so that muscle is temporarily in a relatively anoxic state. At this time, muscle glycogen can be converted into lactic acid through pyruvate and accumulated in muscle.
2. During anaerobic exercise, grape glycolysis produces a large number of intermediate metabolites such as lactic acid, which cannot be excreted through respiration, forming lactic acid accumulation. Too much lactic acid can make muscles feel sore, but it can be completely removed from the body within one or two hours after stopping exercise.
3. Delayed muscle soreness is caused by muscle fiber injury, which generally reaches its peak 24~72 hours after exercise.
Extended data
Mitigation method
1, take a proper rest. When the pain is intense, you should rest properly (sit still or lie half-down). Rest can slowly promote blood circulation, accelerate the discharge of metabolites, and improve the nutritional supply and repair of sores.
2. Early cold compress. After intensive training, you can use ice packs to train the target muscles, usually 10~ 15 minutes. Clothes or towels should be separated between the ice pack and the skin to prevent frostbite.
3. Stretching. Static stretching can promote muscle relaxation and relieve antagonistic muscles. Perform static stretching exercise on the sore part, keep stretching for 2 minutes, then rest for 1 minute, and repeat. Doing it several times a day helps to relieve pain and cramps.
4. Supplement nutrition. Eating carbohydrates within 2 hours after exercise is beneficial to restore the level of muscle glycogen, so eat them within 2 hours after training. General fitness training does not require taking supplements.
5, pat massage. Pat and massage sore parts to promote blood circulation. Don't push too hard, gently massage with your hands bit by bit, and cycle back and forth for about 10 minutes.
Muscle ache after exercise belongs to a protective mechanism of muscle itself, which can prevent excessive exercise from causing further harm to itself.
During an exercise cycle, the researchers examined human muscle fibers from thigh biopsy and drew muscle structure maps before exercise, 24 hours and 48 hours later. The results show that the structure of sarcolemma system has changed significantly. When a person suddenly takes strenuous exercise, his calcium level rises and his muscles are easily damaged.
Launick said that human muscles are very adaptable and can protect themselves. When the body feels tired, it will feel pain, and at this time the muscles become fragile, reminding you that you need a moderate rest.
Identification of muscle soreness and muscle strain;
1, pressing method
When you press muscles with your fingers, muscle soreness becomes a large area of pain after normal exercise, and it is symmetrical. For example, after bench press, chest muscle pain becomes a large area of pain, and both left and right chest muscles are painful in the same place. However, muscle strain is usually a little painful and asymmetrical.
2. Shrinkage stretching method
Muscle aches after normal exercise, and the pain is relieved when muscle is stretched statically; Pain increases when muscles contract hard; But muscle strain means that the pain increases when stretching muscles.
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