For our fitness enthusiasts, I believe that muscle aches and pains must have been felt, and muscle soreness has a delay period. After the exercise, the corresponding muscle parts have the most obvious pain after 1-2 days. So is the muscle sore and normal? What caused it?
Two situations that are prone to muscle aches
Muscle soreness is a normal and positive physiological manifestation. After new strength or new exercise, it tends to produce obvious muscle soreness, which will naturally disappear after a few days. There are two main types of muscle soreness after exercise:
The most common situation occurs in people who lack exercise. These people will experience general malaise and muscle aches after occasional exercise, so we have to develop the habit of exercising regularly.
In another case, it is also happening to people who exercise in the regular gymnasium. Due to the progressive increase in load and strength training, muscle soreness will occur during the delay period. This kind of muscle soreness is still the feeling that many muscle-enhancing enthusiasts pursue. In general, muscle aches and pains are to some extent a sign that the corresponding muscles are exercised in place.
One of the causes of muscle aches: lactic acid accumulation
Exercise and exercise require energy. If energy comes from aerobic metabolism in cells, it is aerobic exercise; but if energy comes from anaerobic glycolysis, it is anaerobic exercise. During aerobic exercise, glucose and carbon dioxide are produced by glucose metabolism, which can be excreted by breathing. In the anaerobic exercise, glucose glycolysis produces a large amount of intermediate metabolites such as lactic acid, which cannot be eliminated by breathing, and lactic acid accumulation is formed. Excessive lactic acid stimulates the muscle to increase the osmotic pressure, and the muscle tissue absorbs more water, causing local swelling, which causes the muscles to feel sore.
Lactic acid accumulation generally occurs in people who lack exercise, or muscles that lack exercise are suddenly exercised to a certain intensity. Ling Hu also has a deep understanding of this aspect. Every time I restart playing badminton every other time, my thighs and buttocks muscles will be sore from the next day to the third day, because the thighs and buttocks are usually more exercise than other parts. Less.
As the frequency of exercise increases, the phenomenon of lactic acid accumulation after exercise will become less and less, and the degree will become lighter and lighter. Therefore, you should maintain a good habit of adhering to exercise.
The second cause of muscle soreness: muscle fiber connective tissue damage
For those who often exercise in the gym, they often experience muscle aches. Why is that? In fact, this part of people, the reason for the accumulation of lactic acid is only one of them, the other main reason is the slight damage of muscle fibers.
When we carry out the progressive muscle building exercise load, it will cause the muscles to cause minor damage to the local muscle fibers and connective tissue, and even cause some muscle fiber paralysis. But don’t be nervous, this damage is acceptable and has a positive muscle building significance.
In fact, this muscle fiber damage and spasm are local and microscopic, and the muscles still perform motor function, but there is a sore feeling. After soreness, the muscle tissue becomes stronger than before by the repair of local minor damage in the muscle, and the injury will no longer occur after the same load (sore). It is worth noting that this repair is a supplement that requires rest and protein nutrition.
In short, the muscle soreness caused by the slight elongation of muscle fibers explains why we need to continuously increase the muscle load during the muscle-building process. It is also the muscle soreness and swelling of many muscle-enhancing enthusiasts after exercising. s reason.