Muscle pain after exercise
Fitness / / March 31, 2016
Learn to distinguish between good and bad pain after exercise
Many believe that the pain in the muscles after a workout - it's always great. Like, I work out from the heart and put it to its fullest.For example, I did a dozen attacks more than usual, and now I can not move my leg.Excellent!
In fact, things are not so good and not so easy as you think.After all, the pain can be different:. "Good" and "bad"It may be due to the fact that you really worked with full dedication - but often the pain signals damage to muscles and joints.In that every self-respecting visitor should understand gym.And if you do not pay attention to what, where and when you have a headache - you are unlikely to achieve more or less significant results in fitness.Not to mention the fact that both will ruin your health.
»Good" and "bad" pain novice (and experienced lover, too) difficult to discern.However, experts have professional secrets that will help you sort out your post-exercise feelings, and draw the appropriate conclusions.
good side pain
in fitness are two types of natural and therefore safe for the health of the pain.Firstly, it's a pain in the muscle when the last and usually the most difficult to repeat the exercise.It is caused by the accumulation of lactic acid in the muscle.Secondly, this muscle pain that comes much later, on vacation.In medical language it is called delayed muscle pain (for brevity, ZMB).
lactic acid accumulation
Lactic acid - a by-product of the physiological processes that go in exercising muscle.With each repetition it becomes more and more.But in the end set it becomes so much that it "burns" pain receptors and causes a special feeling, very similar to burning.So far, so it is stronger.In the end, the burning sensation becomes intolerable and fitnesistka breaks set.Scientific studies have shown that the accumulation of lactic acid in the muscle itself secure.Once you put aside sports equipment, almost instantaneously washes blood lactic acid from the muscle, and it is in the general circulation.The total acidity of the blood increases, and this has a stimulating and rejuvenating effect on the entire body.In particular, a myriad of "dying" harmful free radicals .Another thing is that around this most burning piled a lot of conflicting fitness myths.
In years when Arnold Schwarzenegger was young champion, it was thought that the pain of the exercise - the criterion of its effectiveness.The supposedly harder, the better.Halls were filled with screaming, writhing under the weight of bodybuilders.Incidentally, a similar view was common in other sports, so that the one who could not tolerate the pain, even denied the right to be considered a real athlete.As for the study of the phenomenon began to science, it has not found a direct link between pain and result.The result appeared to depend on the weight.The more it is, the better the muscles grow - both men and women.Moreover, if you regularly bring themselves to pain, training becomes a strong nervous stress, hindering the growth of results.
Here's the conclusion: to be afraid of such pain is not necessary, but also deliberately to bring the case there is no need to shout - it makes no sense.Among the intense exercising fitnesistok There is a trick: before exercise, they are thrown into a glass of water and drink soda pinch.The acidity of the blood and decreases muscle pain threshold becomes much higher.Burning quite weak, or it does not.
The delayed muscle pain (ZMB)
Delayed muscle pain is always there, if you give yourself an unaccustomed exercise.In this sense, retarded pain - something common, not only for beginners.It can not be avoided, if you learn new exercises, return to half-forgotten complexes, increase the intensity, duration or frequency of training - in short, if you are engaged in fitness right, science.
This pain is caused by (do not panic) the occurrence of microscopic tears in the muscle fibers.These microfractures are tiny wounds.Hence the pain is taken.Microtrauma encourage the body to strengthen its internal security forces - held an active secretion of hormones that stimulate healing and inhibiting inflammation.The muscle protein enhanced the division of cells - just like with the skin cut.As a result, the muscle adds its volume and weight.
Curiously, the process extends to the whole body, because blood carries hormones throughout the body.Faster growing hair and nails, skin is also updated more quickly.The important question: if the pain is accompanied by muscle growth, then whether it should occur after every workout?And can we call training without ZMB bad?Actually, ZMB syndrome weakens over time.After 3-4 workouts even completely new exercise does not cause pain in the muscles, but it does not mean that exercise is not affected.However, a training program is not necessary to practice for more than 2 months.Well, if you change a set, and the pain is still there, it is a sure sign that the exercise intensity is too low.It
injuries.And they all have varying degrees of severity.There are fractures, sprains, inflammation of the articular bags, bursitis and other.According to statistics of fitness - it is the most injury-sports.There are no accidents, both in motorcycle racing.However, injuries occur.Where did they come from?The first and the only reason - lack of caution.Let's say you had given up on warm hand and immediately took up the heavy exercise.Trauma is guaranteed!Sometimes the injury provoke simulators, again due to negligence.You sat in the simulator, you feel that it is inconvenient to you, but still continue to exercise.Your joints feel "wrong" load, and this is the real background to the injury.Fatal important training regime.Thoughtlessly heavy loads, lack of rest also lead to injury.
Acute pain caused by trauma
How do you know what caused the pain - injury or banal muscle fatigue?Here are the typical signs of trauma.When pain is a nagging injury, acute.Sometimes when moving limb pain occurs chamber.Sometimes in place of injury there is swelling or bruising.If the exercise you hear clicking or crunching in the joint, on the lookout.It harbingers nearest trauma.
Overtraining If the muscle has not had time to heal the microtrauma, regular exercise will be frankly harmful.And if such "bad" training accumulated more than a dozen, come overtraining - a state of physical exhaustion.It is accompanied by a decrease in immunity, and therefore in the overworked joints occur inflammation.At the same time decreases hormone secretion, and with it decreases the strength of the tendons and joint tissues.Prior to the injury at hand.
important sign of overtraining is wandering phantom pains in joints and muscles.Unpleasant acting on the nerves of pain appears after an hour or two after a workout, and it comes and uholit as she pleases, without external causes.Here it is necessary to take measures immediately: sharp drop intensity of your workouts.If the pain does not pass, leave the training for 2-3 weeks.
good pain must love - there is simply no other way.As for the bad pain, then it is easier to prevent than to cure.Unfortunately, the treatment of injuries of bones and ligaments is complex and protracted.Affected limb can not be loaded, so that training, alas, will have to throw.In addition, injuries are rarely treated until the end.Then the case of recurrence, and treatment begins again.
First tell resolute "no"!his impatience.Each of us wants to fulfill the dream quickly, but our body is able to "digest" is not any physical activity.Train moderately, increasing the intensity of the workouts according to increase endurance and strength.Failure to warm up, the extra repetitions, sets and exercises - all this is likely to result in injury to you than to the records.Particular caution should be manifest to those who come to the fitness center after years of physical inactivity.Without any hesitation podzovite to his instructor, and let it validate the exercise you that you seem very uncomfortable.If the technique of all is in order, but the exercise still causes discomfort in the spine or joints, cross it out of your workout.You may prevent the accumulated stoop or individual features of the skeleton.Know essential exercise in fitness is not!
The prevention of injuries is crucial stretch.Rough, slow-moving joints prone to injury.Nachto its journey in the world of fitness with Pilates or yoga.First Get by yourself sporting flexibility, and then go to the power class.Treatment injuries
Nothing better for injury than the rest and cold, mankind has not invented.Until full recovery take a break in training.If the injury is severe.The doctor will appoint receiving anti-inflammatory drugs and even direct injections into the joint.Binding measures of physiotherapy.
| Do not be afraid of fatigue! |
frightened?And now decided to train half-heartedly?In vain!With injuries otherwise fight - caution.Do not skimp on the warm-up, carefully customize for yourself simulators, do the exercises correctly, and you can avoid injury.Remember, fatigue is no result!
To you this is not true?
Here we present a list of painful symptoms.If you have at least a couple, immediately consult a surgeon!
- pain in the limbs occurs suddenly, for no reason
- accompanied by tumor
- accompanied by a crackling or clicking in the joint
- pain every day reinforced
- painful backache happen more often
- painthere is somewhere inside the joint
- pain obstructs the exercise
- pain occurs when performing certain exercises
- pain interferes with household affairs, driving
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