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Sore muscles for fitness and its variants
- Muscle pain after exercise
- Overtraining in the gym
- Rules for the recovery after exercise
Pain in the muscles after a workout familiar to everyone. Sometimes the soreness even becomes the reason of termination of employment. However, it is important to understand that in such muscle pain are quite normal physiological processes of the body, and with the right approach to recovery can be significantly reduced.
Muscle pain after exercise
Delayed onset muscle soreness is a normal phenomenon that accompanies any exercise. It appears because of the inclusion of the new muscle fibres due to strenuous physical activity. Muscle pain occurs not only among the beginners in the field of sports but in other cases:
- athletes experience after a significant break in the training process;
- when included in a program of new strength exercises;
- if you change the normal rhythm and intensity of the exercises.
In 90 years, was of the opinion that the main impetus for the emergence of pain in the muscles after a workout gives them the accumulated lactic acid. This product exchange is the result of anaerobic processes. It causes a burning sensation during the execution of rapid repetitions of the same exercises, at training with supersets or pump. Lactic acid is excreted from the muscles half an hour after classes, despite the fact that delayed onset muscle soreness occurs 24 hours after exercise and reaches its peak in 36 hours. The conclusion is obvious: lactic acid can not be the cause of pain. To date, it is considered that the pain cause of muscle microtrauma that occurs during fitness activities.
Unaccustomed intense exercise is a stress to the body. He needs a large amount of internal resources for such work, followed by a period in which there is a restoration of energy, and pain is reduced. To facilitate post-workout state it is important to know the basic techniques of muscle relaxation and prevention of strong manifestations of delayed onset muscle soreness.
There are times when the pain occurs the next day after the session and gradually increases for several days. This phenomenon is called residual muscle pain and leveled it with the help of stretching exercises and non-durable aerobic exercise.
Overtraining in the gym
Many athletes, getting a boost of energy and clearly seeing the results of their work, tend more to give in the gym. However, excessive physical exertion does not guarantee to receive even better results, but rather the opposite. Constantly exhausting the body and not giving him time for a full recovery, you can enter it in a state of overtraining, which is manifested by the following symptoms:
- sharp pain in the morning after a workout;
- problems with the spine and joints;
- “dull” headaches in the morning after a workout;
- constant feeling of weakness;
- the feeling of fatigue after a night’s sleep;
- the inability to fully relax and rest.
If you have any of these symptoms, you should reduce the number of their fitness training and to observe the regime of work and rest. The optimal number of classes is considered to be 2-3 training per week, each lasting 1-1. 5 hours.
If after a few weeks gentle exercise regimen disturbing symptoms do not pass, you will need to stop exercising altogether. If this does not work, then it is necessary to consult a doctor.
Rules for the recovery after exercise
The inevitable consequence of any fitness training is all the familiar delayed onset muscle soreness. The norm is, if it appears only in the first stages of training or in case of increase of intensity of trainings. Some athletes mistakenly believe that soreness is a sign of good and productive workout, and partly, it is true. However, if day-to-day wear, you can very quickly Deplete your body, breaking many of its systems.
To deal with strong manifestations of delayed onset muscle soreness in two ways:
- preventing them through adjustment training;
- smoothing them through a series of relaxing treatments.
To restore strength and energy during the workout, you can do the short stretch between the approaches of the major power components. Endurance exercise also can lead to delayed onset muscle soreness, so in between them to stretch working muscles. Plus, these fitness elements in that pain after them down the growth of endurance. If you have soreness after aerobic exercise, then you should slightly reduce the pace and duration in order to avoid the state of poverty.
Abdominal muscles is the only area that can be loaded beyond measure. These muscles are bulky and require considerable elaboration, and they quickly become accustomed to repetitive load, so you need to constantly change the exercises and increase their intensity.
To excessively not to overload other muscles, it is important to make your fitness program, leaving to rest for at least two days a week. Each workout needs to load one or more muscle groups, allowing them to relax in the next training day.
In order to get rid of delayed onset muscle soreness after fitness classes you need in the first place, to relax, because the muscles are sore because they are still in suspense. It is recommended to use the following procedures:
- special rejuvenating massage that can be carried out both directly after workout and following morning;
- visit the bath or sauna in the morning after the training, allowing warmed muscles can relax;
- the adoption of coniferous bath with sea salt, which you can also add soothing essential oils (lavender, pine, mint, rose, etc.);
- spraying on the house essential oils, aroma which soothes and relaxes;
- drinking enough fluid, particularly water, green or herbal teas.