Pain in the muscles after exercise - can you avoid them?

September 1, 2011

 muscle pain after exercise
 Who does not feel the pain in muscles after intense exercise? The pain is especially strong if before this man of high physical exertion had. And the more a person tries, the more pain. But it is known that exercise Myths about exercise: do not believe  Myths about exercise: do not believe
   should be regularly and any load to increase gradually.

 Pain in the muscles after exercise - can you avoid them?

Why sore muscles after exercise

The mechanism of pain can be different. Immediately after exercise muscle pain and fatigue - is the result of accumulation in muscle large amount of lactic acid. It is formed as a result of glycolysis - the collapse of glucose Glucose: The energy source  Glucose: The energy source
   to form energy (ATP) and lactic acid. This process occurs during muscular work, in which the muscles require energy.

If the exercise was not too strong, the lactic acid Lactic acid - shows our health  Lactic acid - shows our health
   time to time derived from the muscles through the bloodstream. But if the load was high, and the energy required for physical work a lot, and lactic acid is also formed much and it irritates nerve endings, causing pain. A large number of lactic acid hinders the work of muscles, conduction of nerve impulses and energy.

As a result, after exercise a person gets tired. But after some time, fatigue and muscle aches are as lactic acid enters the bloodstream to the liver where it as a result of biochemical reactions (gluconeogenesis) newly formed glucose - the energy source. Under constant physical training to the muscles increases blood flow, which promotes the growth of individual muscle fibers and muscle as a whole.

But there is another kind of muscle pain after exercise, referred to as lagging. Delayed pain occur the next day and some time may increase. The cause of this pain is that during intense loads on the muscles occur mikrotravmy muscle fibers. After mikrotravmy often begins small inflammation in the muscle fibers, due to which in the first few days the pain increases. If the person continues to train, but at the same time reduces the load, the pain gradually disappear. After this exercise, you can gradually build up.

Finally, a very severe pain may appear to break the muscles during exercise. This pain can not be confused with simple muscle aches - it is so strong, that does not move. In place of the gap appear swelling and bruising, completely lost muscle function (for example, when it is impossible to break the shoulder muscles to bend the arm). At full muscle rupture occurs on the surface of the body recess. Incomplete rupture of the muscles is observed hematoma and soreness at the site of injury, but the muscle may be partially to preserve their function.

 Pain in the muscles after exercise - can you avoid them?

How to prevent the appearance of muscle pain on the background of physical exercise

You need to know the basic principles of training:

  • regular training; Only regular exercise will ensure proper development of the muscles and the absence of microtrauma to the muscle fibers; moreover, since under the influence of regular exercise the body gets used to promptly remove from excess muscle lactic acid after exercise does not occur fatigue and muscle pain;
  • growing burden - the body has to get used to the load gradually, only then he will deal with excretion of metabolic products Metabolism: The basis of life of all living things  Metabolism: The basis of life of all living things
 And muscle fibers will not be subject to rupture; pain after training - this is wrong; if the train as it should be, the result of each session will be courage, good humor and a complete absence of pain;
  • warming up the muscles before the actual load by means of special exercises, causing a rush of blood to the muscles; the supply of nutrients and oxygen to the blood to reduce the intensity of glycolysis, and hence the amount of lactic acid; good blood supply to the muscles will reduce their trauma.

 Pain in the muscles after exercise - can you avoid them?

How to remove the pain in muscles after exercise

If muscle pain is not too strong (that is, not associated with the rupture of the muscle), you should continue to moderate exercise only lowering their intensity and duration. This contributes to the revitalization of the whole body, including metabolism and blood circulation. So, lactic acid more rapidly eliminated from the body, muscle fibers are less injured.

For removal of lactic acid immediately after exercise you need to drink plenty of fluids. Not bad helps bring lactic acid massage and a warm shower. And she and the other procedure helps relieve spasms of muscles, which in turn leads to dilation of blood vessels, which were previously pinched muscles. An intensive circulation and increased volume of fluid in blood vessels promote rapid transfer of lactic acid in the liver.

Well, if you still ruptured muscles, the affected limb should be to establish peace (splint or bandage any extended object, capable to fix two joints), to give the limb elevated position and attach to the place of injury cold. After that, the victim must be delivered to the emergency room.

Galina Romanenko

Article Tags:
  • exercises for the muscles

Exercising for weight loss - how to change shape

December 11, 2008

  • Exercising for weight loss - how to change shape
  • Do you workout?

 Exercising for weight loss
   Most people are willing to part with the extra weight, usually seeks salvation in the various diets. Meanwhile, doctors have long found that the best way to make a correction of the figure Correction figures: options to fight obesity  Correction figures: options to fight obesity
   - This movement. Not everyone has the opportunity to attend gyms and work on complex shells instructor. But doing special exercises for weight loss, including simple exercises, accessible to almost everyone, including people with disabilities.

Gymnastics is needed even if the weight loss program is based on a particular diet. Physical activity will complement it perfectly, and could not be better, will help reduce the amount of subcutaneous fat.

 Exercising for weight loss - how to change shape

In the morning or evening?

Opinions fitness instructors about what time of day is best to do exercises for weight loss: the morning or evening. Supporters of the evening "format" argue that you need to give your body to wake up and get in the rhythm of work - just for the day he can do it.

But the more popular is the approach that the exercises for weight loss is carried out as the morning. A range of exercise does not take much time, and you can usually keep only a ten to fifteen minutes. Very important criterion is regularity. Engage in such exercises should be daily and systematically, otherwise the desired result can be just do not get.

 Exercising for weight loss - how to change shape

Lethargy intestine and how to resolve it

Most ailments experienced by people who are overweight, due to the so-called intestinal sluggishness. These include physical weakness and frequent headaches, and fatigue. These symptoms are often detected at those who, at first glance, does not suffer from a predisposition to obesity. But the exercises for weight loss is universal - it can serve not only as a corrective measure, but also as a preventive measure. And where there are problems with the intestines, one can let them know about yourself and overweight. Many of the "pohudatelnyh" exercises stimulate the abdominal muscles, and in parallel with this happening and stimulation of the intestine.

 Exercising for weight loss - how to change shape

Walking on the site

Performing a traditional set of exercises with a view to weight loss usually begins with a walk on the spot. No special difficulty, it is not represented, it is only important to raise your knees higher, but without excessive zeal. Duration of the walk can be as little as twenty to thirty seconds, during which time you can manage to take a few steps.

Control breath when walking on the ground is as follows: the first four steps have to breath for the next four - exhale.

 Exercising for weight loss - how to change shape

Simple moves

"Slimming" effect have all the exercises associated with slopes housing body in one direction or another, squats, lunges on one leg, a circular motion pelvis. Most of them are performed from a standing position, feet are usually in the position of "shoulder-width apart." If you want to do lunges, relegating one leg to the side and crouching on the other, then, of course, we have to put them widely.

From a prone position can be raised bent or straight legs, as well as the rock press, trying to keep your feet still and lifting the body only body. Each of these exercises is usually performed in an average of ten to twelve times.

 Exercising for weight loss - how to change shape

Jumping and breathing exercises

In the gym to lose weight is usually one of the places of honor is given and jumping in place. They are usually performed in the interval between "vertical" and "horizontal" programs. First, you need to jump on two feet, landing softly on tiptoe. The duration in this case may be only about half a minute. Then the same amount of time should be given to alternate jumping left and right leg separately.

Ends exercises breathing exercises. From a standing position you need to raise your hands up and gently pulled up - it will be a breath. Then, the housing body is lowered into the slope, relaxed hands almost touching the floor - so looks like an exhalation. Repeated breathing exercises three or four times.