Overworkout, muscle soreness, I knew it was like this, it was better to take a break

Anaerobic exercise muscles are more sore, suitable for strength Aerobic exercise sweats more, muscles are less sore, suitable for **, calorie consumption Exercise should be a combination of aerobic exercise and anaerobic exercise.

Thigh soreness is a normal phenomenon, and it will recover in about 1 week, so you don't have to worry about it

I am a fitness instructor with 8 years of work experience. Use your questions in the simplest language.

1.Aerobic exercise occurs when you breathe faster than you normally do in your daily life. It's almost the same as usual, anaerobic exercise.

2.Normal creatine hypersecretion, rest for a week, with hot compresses or massages can recover as soon as possible.

Your sore-bare muscles aren't overworkouts at all, they're effective workouts.

If you don't get anything after the first day of workout and the second day, it's the same as not exercising at all.

As for the workout time, it should be that you don't have enough intensity, and if you have enough intensity, you won't be able to move for 1 hour.

Minimize the amount of time you need to rest at high intensity, and it is best not to have more than one minute between sets.

Recover. Eat more meat, eggs, and milk. Give points.

Exercise with oxygen is aerobic exercise (aerobic respiration), and when there is not enough oxygen during strenuous exercise, it becomes anaerobic exercise (anaerobic respiration). Anaerobic respiration produces a large amount of lactic acid that accumulates in the muscles, and the muscles become sore.

Massage the painful area vigorously for 5-10 minutes 3-4 times a day.

Eat 2 bananas after your workout.

The main thing is to exercise regularly and massage your muscles after each workout.

Let someone slide. Rest.

Protein supplementation.

In another three days, the leg will not hurt.

Whether it is a student who has finished physical education class or an adult who is passionate about fitness, everyone will encounter a common phenomenon after exercising, that is, muscle soreness and inability to exert force, this phenomenon actually has a proper term, called "lactic acid accumulation". What I want to talk to you about today is this "hateful" lactic acid accumulation, teach you how to effectively and quickly alleviate it when lactic acid accumulation occurs, and interested friends should follow along and learn together.

1. Massage makes it "painful and happy". When our muscles have lactic acid accumulation muscle soreness, timely massage can help the accumulation of lactic acid rapid metabolism, such as kneading, pinching, hammering, pinching are good techniques, if there is an instrument or massager is a more convenient choice, although the process is very painful, but it is also very comfortable, the degree of muscle soreness after massage will be greatly relieved.

Second, taking a bath is comfortable and painful. If you have a buildup of lactic acid after a workout, it's also a good idea to soak yourself in a hot bath. Soaking yourself in hot water at about 42 to 44 degrees Celsius will not only relax your emotions and nerves, but also accelerate blood circulation around your body, relax your muscles, and accelerate the metabolism of lactic acid, which will naturally greatly relieve the soreness.

3. Hot compresses are convenient and fast. If a hot bath isn't convenient, a topical hot compress is also a good option. For example, our commonly used hot water bottle or hot towel can come in handy, the temperature can be controlled at about 45 degrees to 50 degrees, and it can be taken off for about 10 to 15 minutes to soothe for a while, so as not to cause continuous low temperature burns.

This kind of hot compress has a good lactic acid decomposition effect on local strong soreness, and it will have a noticeable effect after three to five times.

In addition, eating more foods rich in calcium, potassium, sodium and other elements after exercise is also conducive to the accumulation and metabolism of lactic acid in the body.

How to get rid of the symptoms of muscle soreness after exercise? These methods are a great way to relieve soreness.

First, you should first stop exercising, give your muscles plenty of time to rest, and then massage the sore area, which is called "acid draining". Second, you can also choose to wet a towel with hot water and apply it to the muscles to relieve soreness. Third, get up early and go to bed early to ensure quality sleep to better relax the muscles.

The first point is that the soreness can be relieved by using a hot compress of traditional Chinese medicine, and the phenomenon can disappear slowly, the second point can be relieved by a hot towel and hot compress, and the effect is very good, and the third point is that the soreness can also be relieved well through this stretching exercise.

To alleviate this phenomenon, you need to prepare for it, and you need to work on the prognosis. In preparation, we need to warm up before we exercise, so that we can relax our muscles and activate our muscles. In terms of prognosis, we need to perform a relaxation massage on the muscles, so that the lactic acid can be released, so that the muscles can use the lactic acid produced during the massage to metabolize, and then we can let the muscles produce a kind of relaxation.

In response to this phenomenon, you are caused by the accumulation of too much lactic acid in the body, although the soreness you also pay attention to the exercise, this is my experience accumulated in the gym for many years, but the action should not be too violent, moderate light exercise for a few days and adhere to muscle massage is almost fine. It's also important to remind you that it's important to always do proper stretching after your workout.

If the muscles are sore and unable to exert force after excessive exercise, you should do some massage, such as kneading, pinching, pounding, and pinching are good techniques. You can choose to take a bath, which will speed up the blood circulation around the body and relax the muscles.