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Muscle aches after strength fitness: causes and solutions
- The causes of pain after a workout
- Ways to reduce pain after a workout
- The risk of muscle pain on the fitness training
Any sports involve physical effort on the part of the athlete, forcing the muscles to work harder and shrink. Almost all beginners face the same problem as severe muscle pain some time after classes. The same feelings are experienced athletes in another capacity operating weight. It should be understood that pain in the early stages strength training is an inevitable phenomenon, and at first you just need to endure, helping yourself to reduce the discomfort of improvised means. Then the body adapts and the muscle recovery process will proceed in a more sparing mode.
The causes of pain after a workout
To relieve discomfort beginners need to understand the causes of pain in the muscles, and also to be able to distinguish it from other alarm signals of the body. It is important to remember that a sharp severe pain in the hospital said about the injury and the necessity of ending the sessions, while muscular discomfort usually occurs the next day or after a long vacation.
Muscle soreness occurs because of microscopic damage to the tissue under the influence of weight training. Working on the muscle takes on the fiznagruzki, which had not been previously exposed to, causing it to appear small cracks, and accumulate lactic acid produced during the breakdown of glucose. It is the main source of energy during physical activity; the splitting of glucose secreted adenosine triphosphate, abbreviated ATP, which plays an important role in determining the rate and duration of muscle contraction under load. ATP becomes a source of energy when physical activity exceeds 50% of the limit: the human body is rebuilt at the top of carbohydrate intake. The more of them is used as energy, the more stands out lactic acid, and the organism has not time to withdraw it in a timely manner.
It should be remembered that lactic acid can not only cause aching muscles, but can also cause energy shortages, to stop protein synthesis, stimulate the production of the stress hormone cortisol and reduce insulin production. It is therefore important to help the body to promptly withdraw the excess and also to provide power to the damaged muscle, which will accelerate their recovery.
During the first classes muscles will experience a shock load, but eventually they will begin to adapt to new conditions, gradually getting thicker and increase in volume. Once the adaptation period is over, the athlete will no longer experience discomfort after a workout. To continue improving sport form, the load would have to increase, creating the body to new stress. This constant and controlled process of increasing weights ensures the productivity of the fitness workouts.
Ways to reduce pain after a workout
To eliminate the causes of pain without termination of employment impossible, but there are special ways you can reduce soreness and facilitate recovery.
If the day following fitness classes felt weak, muscle pain, abandon the exercise is not necessary, you just need to choose lightweight version of the program.
The risk of muscle pain on the fitness training
The feeling of muscle pain after exercise is fraught with some danger for the athlete:
- Decrease motivation.
The inability to move normally after a workout often causes the desire to quit. It is important to endure the initial period, continue to carry the pain will become much easier.
- The increased sensitivity of the muscles.
The first sign of increased reactivity will be cramps in lower limbs at night. In order to avoid such attacks, we recommend stretching; in the event of symptom burden in the classroom slightly lower.
- Damage or injury.
If pain persists in the body for 5-7 days, this indicates internal injury or inflammation. In this case, you must consult a doctor to receive treatment.
The phenomenon, few common beginners. It is typical for experienced athletes, when the physical and emotional condition does not match intensity and complexity of the current fitness program.
You should not quit exercise if you experience pain, it is crucial to accept the fact that it will be a constant companion of the athlete and will indicate the effectiveness of the training program.
Uses photographs Shutterstock