Muscular pain is familiar to all athletes, from amateurs to professionals of the highest class. However, this does not mean that each lesson should be accompanied by the inability to get out of bed the next day. There are legends about high-class instructors, after training with which the muscles almost do not hurt, despite the fact that the figure is clearly getting better. Do your muscles hurt after exercise? Then read on.
There is a popular belief that the cause of muscle pain is the lactic acid that accumulates in them . In fact, the reason is different - when overloaded, muscle fibers are damaged. Then, subject to proper nutrition and rest, muscle recovery occurs after training and even their relative increase. They also become more prominent against the background of consuming large amounts of carbohydrates, as bodybuilders who are preparing to demonstrate their data at competitions know this. And after training, the muscles can swell a little and from this increase in volume. By the way, this often gives a plus on the scales, but do not worry, 48 hours - and the excess water will go away by itself. The main thing is not to start eating oily and sweet with grief, otherwise the plus will only grow.
Although some discomfort is quite normal, in some cases, when the muscles hurt after a workout, you need to see a doctor. Firstly, if the pain does not end when the movement stops. Secondly, if the resulting pain can be called acute. Thirdly, if severe pain did not go away after 72 hours.
Most often, muscles hurt after training with visitors to the gym, although some aerobics instructors are able to bring the muscles to a damaged state. The main thing is not to be scared, but rejoice, because without damage there will be no improvement in relief. It is necessary to increase the load over time, it can be spasmodic. A week to work out at one intensity, get used to it, and then at the next - increase the load. The muscles will certainly hurt, but you will know that they are becoming stronger. A gain in muscle mass will mean that you can consume more calories without the risk of gaining fat mass. However, additional calories need to be obtained mainly in the form of proteins, to some extent carbohydrates, but not at the expense of fats. The exception is oily fish, you can even eat it losing weight. Proteins will help your muscles rebuild faster, they can be consumed 40 minutes after training, when the muscles are ready to take nutrients from the blood to the maximum. If your goal is muscle growth, do not disdain slow carbohydrates - buckwheat, oatmeal, dark rice. This will allow the muscles not to devour themselves, but to use the resulting proteins for the construction of tissue.
It is necessary to give the muscles a rest of at least 36 hours, continuous training will only cause depletion of resources. Do not overdo it.
Do muscle relaxation exercises help? Yes, and it does not have to be stretching exercises, contrary to popular belief. However, they must be accompanied by an increased supply of oxygen to the muscles. You do not need to breathe too deeply for this, in fact, deep breathing often paradoxically causes oxygen deficiency. The best way to provide a lot of oxygen is to increase breathing through exercise. After aerobics, you do not need to do special exercises, and you will already frantically gasp for air. But after sports such as Pilates or Callanetics, you need to give yourself a more intense load before you begin to actually relax.
A person relaxes best when his body is located in space in the most comfortable poses. For example, after exercise on the abdominal muscles, it is good to pull your legs to your chest, clasping your knees with your hands. After exercises for the work of the hands, it is necessary to lower your hands in a standing position so that they hang like a whip. Each of the legs should be extended in turn, lying on the floor.
Also, massage with bom beng ointment allows you to prevent pain. It warms and improves blood circulation, enhancing metabolic processes and promoting recovery. However, if you suspect an injury, you should refrain from using such an ointment.
An amateur sportsman needs to be very careful and attentive to himself if his muscles hurt after training. This is the case when it is better to be suspicious, which will preserve precious health.