Muscle soreness the day after fitness

Nowadays, people have very little time to exercise every day, so many people choose to go to the gym to exercise during their rest time. Often, muscle soreness will occur the next day after such exercise. This phenomenon is caused by excessive exercise. People who do not exercise regularly will experience this phenomenon suddenly when they do a lot of exercise. When exercising, you must pay attention to doing what you can.

1. Cold compress in the early stage

Immediately after heavy weight training, use ice packs to cool the target muscles. Generally, the cold compress lasts for 10 to 15 minutes. Place clothing or towels between the ice pack and the skin to prevent frostbite. Or a cold shower. The national weightlifting team has a special ice and snow room in the General Administration of Sports' Heavy Duty Arena. After heavy weight training, the national team players go directly into the ice and snow room with a temperature set at 0 degrees in their underwear in order to speed up their recovery.

2. Nutritional supplements

Consuming a large amount of carbohydrates within 2 hours after training can help restore muscle glycogen levels, so you should have a meal within 2 hours after training.

There is no need to take supplements for general fitness training. Just make sure to replenish carbohydrates in a timely manner, eat more fruits and vegetables, and supplement food protein. Inexpensive protein foods include:

1. Eggs

Rich in high-quality protein and cheap, it is worth mentioning that one egg contains about 6 grams of protein. At the same time, eggs are rich in important amino acids, branched-chain amino acids and glutamic acid, which will make eggs your first choice for muscle recovery after training.

2. Canned Tuna

What is the seafood that is ready to eat, high in protein and cheap? Canned tuna is preferred. 140 grams of canned tuna contains about 30 grams of protein.

3. Peanut Butter

Studies have shown that peanuts contain more plant protein than other nuts. Although the protein content of peanuts is not as high as that of turkey legs, when the protein content is the same, peanut butter wins in terms of price.

4. Whey protein powder

Whey protein powder is perhaps the most cost-effective way to increase protein in your diet. They provide an ideal amino acid profile for muscle building, strength training, and recovery after heavy weights. Whey protein can be quickly digested and absorbed, quickly providing the materials needed for muscle growth after training.

5. Soybeans

Beans are cheap, high in dietary fiber, and rich in protein. Every 100 grams of soybeans or black beans contains about 36-38 grams of protein.

6. Yogurt

230 grams of low-fat yogurt contains about 11 grams of protein.

Cost calculation: 10 yuan buys about 800 grams of yogurt.

Results: Yogurt is about 38 grams of protein/10 yuan

Other reference foods:

Chicken breast: 11 yuan for about 500 grams of chicken. Every 100 grams of chicken breast contains about 21 grams of protein. Findings: Chicken breast contains about 95 grams of protein per 10 yuan.

Beef: 29 yuan for about 500 grams of beef. Every 100 grams of beef contains about 18.8 grams of protein. Conclusion: Beef contains about 32 grams of protein per 10 yuan.

3. Strengthen stretching

It is mainly to stretch the sore muscles 12 hours after training, or when training other items the next day.

4. Acid removal training

Acid removal training is the training to remove excess lactic acid from muscles.

Training conditions: This training needs to be performed 24 to 48 hours after exercise. If the muscles are still sore at this time, acid-removal training should be performed on the basis of excluding muscle strain and soft tissue injury.

The principle of acid removal training: use slow muscle movements throughout the entire range to increase blood circulation in the painful area, especially to increase blood circulation deep in the muscles in the painful area, clear out lactic acid accumulated in the leg muscles, and ultimately achieve the purpose of relieving pain and increasing recovery speed.

Tip: Although hot compress can also increase blood circulation, it can only increase blood circulation in the superficial layers of the skin and muscles, and has little effect on the deep muscles. The whole process of slow muscle movement and acid removal training can stimulate the deep muscles for better results.

5. Post-massage

Do not massage the targeted muscles and soft tissues immediately after training. The reason is similar to the principle of not applying hot compress immediately after exercise. Immediate massage will increase the damage to the muscle microstructure, increase the harm to the body, and slow down the recovery process.

Generally, massage should be done 48 hours after training. If the trainee still feels pain in the leg muscles, it means that the trainee's ability to remove lactic acid is weak and there is still lactic acid residual in the muscle tissue. At this time, massage can be used for "external acid removal". When massaging after exercise, do not press the ends of bones, soft tissues, and so-called acupoints at the joints, and do not use various techniques that quickly stretch the joints, as this will increase the chance of injury to the person being massaged. The correct massage method requires massaging the muscles themselves. The principle is to squeeze, push and press along the direction of the muscles (here you need to master the knowledge of the muscle fiber direction of all large muscle groups). There are many techniques involved, which I will not introduce one by one here. The effect of massage is relaxation and comfort of the whole body.

6. Hot compress in the later stage

After 72 hours of training, the damage to the muscle's microstructure is generally healed. Through the previous methods of cold compresses, enhanced stretching, acid-removal training, nutritional supplements, etc., most people's muscle soreness will disappear. However, some people who have not exercised for a long time and have poor lactic acid resistance may still feel soreness. At this time, hot compress can be used. Hot compresses can be used to accelerate blood flow to remove excess lactic acid and other metabolites around the healed tissue, and bring fresh blood rich in nutrients and oxygen to the target muscles, providing more nutrients for super recovery.