1, which is normal. Most people will have muscle aches after 12 to 48 hours of exercise. If people without exercise habits train for the first time, this kind of pain will be more obvious. The scientific name of this kind of soreness is: delayed muscle soreness. It is caused by lactic acid accumulation and muscle microstructure destruction.

2. Lactic acid accumulation is caused by lactic acid in glycolysis metabolites during strength training; The destruction of muscle microstructure will heal in the recovery period after training, and the healed muscle will become thicker than the original muscle fiber. This is called the principle of excessive recovery, which is the driving force of muscle growth.

3. Immediately after intensive training, train the target muscles with ice packs. Generally, the cold compress lasts for 10 ~ 15 minutes, and the ice pack is separated from the skin with clothes or towels to prevent skin 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.

4. 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.

5. When the whole body aches, especially the parts that have been exercised, it is suggested that practitioners should not practice the parts that have been exercised. Mainly to give the exercised muscles a rest time, because muscle growth needs rest and recovery.

Extended data

Muscle aches that occur from a few hours to 24 hours after exercise generally last about 1 ~ 3 days. The reason is nothing more than muscle injury, muscle spasm or abnormal connective tissue. It is generally believed that abnormal connective tissue is the biggest cause of muscle soreness.

Physical therapy, such as rest, massage and hot compress, should be taken to promote blood circulation and dredge meridians, and excessive activity should not be allowed. Oral vitamin C can promote the synthesis of collagen in connective tissue, accelerate the repair of damaged tissue and relieve pain.

References:

Baidu encyclopedia-muscle soreness