I haven t exercised for a long time Suddenly exercise once On the second day, the muscles of the who

Creatine produced by exercise, if you keep exercising, you will have no problem for a week, and if you stop, it should be fine for 2 weeks. However, when I exercise again, it still hurts. It is recommended that you swim to relieve yourself and recover faster.

Because you don't do relaxation exercises after exercising, if you exercise regularly, you don't have to do relaxation exercises for too long. Suggestion: Insist on doing relaxation exercises after exercising, regardless of physical fitness.

It is because you haven't exercised for a long time, the body has adapted to low load, low amount of exercise, suddenly increase the load and amount of exercise, the body will produce an uncomfortable response, generally showing symptoms in the day and night, people who go to bed early are mostly found to wake up the next morning, if you sleep very late that day, 12 o'clock, 1 o'clock will find that the soreness symptoms have begun. Sometimes I come late and only have symptoms in the afternoon of the next day. Whether you continue to exercise in the next few days or not, the muscle soreness will subside in about a week.

This is a summary of my personal experience many times, and I would like to share it with you.

This soreness is not noticeable on the day of the exercise and is usually not felt until another 24 hours, but it can be delayed for up to 72 hours. This is known as delayed onset muscle soreness (DOMS).

Because the muscles are subjected to some stress and minor damage during exercise, the body will produce an inflammatory response to repair the injured tissue, and this inflammatory response is the main cause of muscle soreness.

The process is completely natural and healthy. It is because the body is able to "over-repair" muscle damage caused by exercise, and adapts the body to stronger stresses in cycle after cycle, that athletes can run faster, jump higher, and lift heavier. This is a benign inflammation.

This is a normal phenomenon of muscle soreness that has not been exercising for a long time.

Lactic acid buildup can cause muscle soreness. When a person suddenly performs an intense exercise, it will accelerate the breakdown of muscle glycogen, increase the amount of oxygen consumption, and the muscles are in a state of hypoxia at the moment. Myoglycogen is converted into lactic acid and accumulates in the muscles.

The build-up of lactic acid can squeeze the blood vessels, and the muscles will be sore if the blood flow is not smooth.

Lactic acid build-up is removed within an hour or two of stopping exercise. If it goes beyond this time, it will be a muscle fiber injury, which usually peaks in soreness a day or two after exercise. However, this is also a normal phenomenon, normal muscle fibers will repair themselves after damage, and then supplement protein and other nutrients at this time to provide energy for repair, and also promote muscle growth.

Intense soreness can mean that the movements are being done wrong, or it may be overtraining, or it may be due to a decrease in the level of training in some area, or it may be a heavy attack on the muscles with more eccentric contractions.

You haven't played football for more than 2 years, your training level has dropped, your muscles are not as adaptable as before, and your muscles are definitely uncomfortable. After exercising for a period of time, the muscle damage has been repaired and has adapted to this training intensity, so it is fine.

The lactic acid produced in the muscles makes you feel sore, and after regular exercise for a period of time, you can metabolize the lactic acid and it will not be acidic.

Sudden heavy exercise produces a large amount of lactic acid, which leads to soreness in the legs.

Because there is not a lot of exercise for a long time, of course.

At the beginning of exercise, it is like this, you should move in advance and step by step.

I produce lactic acid and pile up. Just wait a few days.

。。。It's all like this, it's normal, it's lactic acid produced by exercise.

Muscles adapt to the strength Muscles have a memory function.

If you don't exercise for a long time, you will have such a normal phenomenon.

This is because of lactic acid buildup.

Lactic acid is an intermediate product produced due to the metabolism of glucose in the body during exercise. Due to the relative excessive exercise, which exceeds the intensity of anaerobic exercise, the lactic acid produced in the body cannot be further decomposed into water and carbon dioxide in a short period of time, and the oxygen ** is insufficient to form anaerobic metabolism, resulting in a large amount of excessive product lactic acid forming accumulation in the body. Lactic acid buildup can cause local muscle soreness.

If you want to accelerate the excretion of lactic acid, one is continuous aerobic exercise to accelerate the excretion of lactic acid with the metabolism of energy, and the other is to use hot water fumigation (such as sauna and the like) to accelerate the excretion of lactic acid.

The normal situation is still the usual exercise moderately.

Many friends will have sore muscles for several days after each exercise, here is a set of exercises to stretch muscles, sports enthusiasts collect it, practice after each exercise, no longer muscle soreness.

Why do people have sore muscles after strenuous exercise?

What causes muscle soreness after a fitness workout? What to do? Many people wonder why they wake up with sore muscles after the first day of exercise, and what causes this?

Saipu Fitness Coach Training Base is here to explain to you why muscles are sore after exercise. Generally, this kind of muscle soreness after exercise is due to the production of a large amount of lactic acid in the process of training, when the lactic acid produced by the human body is greater than the human body's own consumption of lactic acid, lactic acid will hinder the circulation of blood, and eventually form muscle soreness. However, this kind of lactic acid produced by exercise is a normal phenomenon, and it only gives people a sore feeling.

Generally, if you don't continue to exercise, it will disappear automatically in about 5 days. If you continue to exercise, it will be eliminated in 2 to 3 days.

So what should you do if you have sore muscles after a fitness workout? Is there any solution? In this case, there are two options, one is to enjoy the soreness and the other is to eliminate and relieve the soreness.

One of the things to enjoy post-workout muscle soreness, this one is simple. It is to let the lactic acid produced in the body disappear automatically, and you can rest directly after exercise, and it will disappear automatically in about 5 days.

There are generally two ways to eliminate and relieve muscle soreness after exercise.

The first method: aerobic exercise after muscle soreness. Long-term aerobic exercise is conducive to the automatic decomposition of lactic acid produced in the body and the production of energy, thereby reducing the accumulation of lactic acid in the body and eliminating and relieving muscle soreness after exercise.

The second method: effective stretching after muscle soreness. The principle of eliminating and relieving muscle soreness after exercise is to disperse the lactic acid that is gathered together and obstructing blood circulation, so as to eliminate and relieve local muscle soreness.

This type of muscle stretching requires the practitioner to understand how to stretch the muscles throughout the body.

Learn what causes muscle soreness after a fitness workout? I hope that the answers to the questions of Saipu Fitness Coach Training Base can satisfy you, and I also hope that you can find some professional fitness people to give you some professional guidance when exercising, so as to prevent irreparable injuries caused by your incorrect fitness habits. I hope fitness can bring health and happiness to everyone!

This has to talk about the three major energy supply systems of the human body. The human body has three major energy supply systems, ATP-CP phosphogen energy supply system, the adenosine triphosphate you are talking about is ATP, anaerobic energy supply system, also called lactate system, mainly muscle glycogen and liver glycogen decomposition energy. Finally, there is the aerobic energy supply system, fat, glycogen breakdown.

These three systems work together.

You play badminton which involves the movement of your muscles, and muscle glycogen is broken down into lactic acid, which is an intermediate product, which is finally completely broken down into glucose in the liver. Lactic acid causes fatigue, but this is not the cause of muscle soreness. This issue has always been debated.

I haven't figured it out until now. However, acute muscle soreness is generally attributed to lactic acid, but the muscle soreness the next day, I personally think that the muscle should be elongated and deformed during eccentric contraction, resulting in a slight muscle tear. If the muscles are in a movement where the main heart is contracting, then it almost never causes soreness.

After you finish exercising, the blood circulation slowly slows down, and the lactate transport is impaired, causing a buildup in the muscles, so you start to be sore. But as you rest, the lactic acid will eventually be transported to the liver for the final step of metabolism, and when your lactic acid is all metabolized, your muscles will not be sore. Active aerobic acid accelerates the metabolism of lactic acid.

So do some light cardio to relax. Why can't muscle glycogen be broken down directly into glucose? Because of the lack of an essential enzyme called 6-phosphoglucosase.

But in the liver.

Two words, persistence, fitness is basically not quick, persist for half a year, there will definitely be an effect!