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Muscle aches after strength fitness: causes and solutions

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Muscle aches after strength fitness: causes and solutions
The contents

  • 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.

  • To reduce the likelihood of severe pain after strength training can prepare the body to stress, daily doing exercises. Its duration may be only 10-15 minutes, as these exercises use familiar elements of the school curriculum, such as squats, pushups, jumps, swings and tilts.
  • Before each fitness exercise is necessary to warming up that will warm up the muscles and ligaments, easing the movement. It may consist of a small cardio session and gymnastic elements. The main objective of the athlete is the increase in heart rate and receiving a flow of heat to the skin surface.
  • Beginners need to objectively assess their own capabilities: at the first class you should not use heavy weight or a large number of repetitions. The first workout is better to devote to developing the proper technique of movements.
  • To accelerate the excretion of lactic acid after each session, it is recommended to do the hitch, which includes various stretching exercises. Its length should be 10-20 minutes.
  • People who have problems with heart and blood vessels, after strength training, you can take a hot bath or visit the sauna to relax muscles and reduce tension in them.
  • In extreme cases, you can resort to using ascorbic acid or pain medications, local and internal use.
  • To speed up the removal of lactic acid, it is recommended to maintain a high activity even in the rest days, for example, to do exercises and additional stretching.
  • To restore blood flow and expanding blood vessels you can do a full body massage.
  • Between strength training on one muscle group must be at least a day of rest. It is necessary for the healing of muscle tissue.
  • 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.

    • Overtraining.

    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

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