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Causes muscle pain after gym

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Causes muscle pain after gym

The contents

  • Causes of pain in the muscles
  • Types of pain in the muscles
  • How to reduce severe muscle pain?
  • The worthiness of fitness workout, if the pain has not gone?

With a strong or less intense muscle pain is familiar to every athlete. Especially a beginner. Sometimes the soreness is so unbearable that it is impossible to move any limb. Why this happens, how to prevent pain in the muscles and to lessen its manifestation? Whether to conduct fitness training in the presence of delayed onset muscle soreness? To understand each of these issues and find answers to them will help this article.

Causes of pain in the muscles

Pain in the muscles occur in athletes that have just started training with fitness made a big break between workouts or drastically increased loading. Why do they arise? The specific answer to this question scientists have not found till now. Some experts believe that the cause of delayed onset muscle soreness after exercise lies in the accumulation of lactic acid – the result of decomposition of glucose in an oxygen-free glycolysis in the muscles. During anaerobic exercise muscles shrink, blood vessels peredelyvayut that prevents the removal of this substance provokes a feeling of burning in the muscles.

The second version says that post-training muscle pain occurs not because of accumulation in the muscles of lactic acid. The observations scientists have found that this metabolite, on the contrary, acts as a source of energy for intense loads and can not provoke the appearance of delayed onset muscle soreness. However, these observations do not refute the first version. Since the decomposition of lactic acid not only produces energy, but also produce other decomposition products. On their dissolution, the body uses the oxygen, the lack of which could trigger soreness fitness workouts.

According to the third theory severe pain in the muscles result from damage to the muscular tissues and ligaments. They usually do not manifest immediately, but after a few hours of training, and, mostly, malotrenirovannyh athletes. The reason is that newcomers have elongated muscle cells are shorter, with intensive fitness training, they are severely injured, which provokes the appearance of pain syndrome. Over time, these cells elongate, pain in the muscles decreases, and then it passes.

Types of pain in the muscles

There are several types of muscular pain manifested after the gym:

  • Post-training moderate.

Appears that evening after training or the next day. Occurs when you try to make any movement, which is activated at worked during fitness training muscle group. This type of pain is proof that in the muscles there are pinholes, the process of recovery and formation of new muscle structures.

  • Delayed.

Occurs after 1-2 days after the training. You may receive not only beginners but also experienced athletes. The main reasons for this pain are: long break between the gym, change, exercise programs or a dramatic increase in the load. Also lagging pain often occurs in young athletes after the first or first few workouts.

  • Pain, as a result of overtraining.

Appears after a sharp increase in loads or increase in intensity. After 1-2 hours after fitness training there is a General weakness, discomfort, reduced physical activity, then pain appears.

  • Pain provoked by injury.

Can occur during, immediately after training and even a day later. There are strong aching or sharp. Can be accompanied by the appearance of swelling, redness of the skin. This pain is a consequence of ignoring warm-up before class, impaired exercise technique, working with too large weights, etc. This type of pain syndrome is considered abnormal and talks about the injury to the ligaments, tendons or rupture of soft tissues. In this case, it is necessary to stop the execution of the exercise, to consult a specialist to determine the cause of damage and treatment.

How to reduce severe muscle pain?

Completely avoid the appearance of pain syndrome after intensive exercise is impossible. However, the pain can be made less severe, more tolerable. To do this:

  • To raise the load does not abruptly, but gradually. In anaerobic training you need to start with small weights that allow you to perform specified number of sets and repetitions. Then add weight 2.5-5 kg in a week, no more.
  • Hone flawless technique, performance of sports items. This will help fitness trainer or a special video lessons.
  • Practice warm-up. Before fitness training all muscle groups required to prepare for upcoming exercises.
  • Not conduct classes in the presence of fatigue. A large volume of physical work, lack of time for proper sleep and eating, bad mood can expose the body to stress. In this case, classes should be abandoned.
  • Consume sufficient amounts of water. The recommended daily amount of fluid intake is calculated according to the formula of 0.04-0.05 in weight of the athlete.
  • Sleep at least 8 hours a day.
  • The worthiness of fitness workout, if the pain has not gone?

    If the pain is in the muscles not passed, subjected to heavy loads is not necessary. It can be fraught with negative health consequences in the emergence of a state of overtraining, deterioration of health, psychological distress, lack of progress etc., However, and skip the fitness training is not necessary. Light exercise helps muscle recovery, improve blood circulation and metabolism. In the case of the presence of pain syndrome is recommended:

    • split-training, that is, to load certain groups of muscles during the week;
    • light warm-up classes after a heavy load, which help to repair muscles.

    Uses photographs Shutterstock

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