I went to the gym 2 times and my muscles were sore

It's normal! Because your muscles are not yet used to high-intensity workouts, it's best to keep going! Otherwise, you will practice in vain last time! If your muscles are sore, you can do more self-massage, you can rub some active oil, and apply a hot compress, and you will get used to it soon! Satisfied.

You can continue to practice.

Soreness is a normal phenomenon, and there are 4 main reasons:

1. During strenuous exercise, the decomposition of muscle glycogen is accelerated, and the oxygen consumption increases, so that the muscles are temporarily in a state of relative hypoxia, and at this time, muscle glycogen can be converted into lactic acid through pyruvate and accumulated in the muscles.

2. During anaerobic exercise, glucose digestion produces a large amount of intermediate metabolites such as lactic acid, which cannot be excreted through respiration, resulting in lactic acid accumulation. Too much lactic acid can cause muscles to feel sore, but it is usually completely removed from the body within an hour or two after stopping exercise.

3. The cause of delayed muscle soreness is muscle fiber damage, which generally peaks 24 to 72 hours after exercise.

4. Strong soreness may mean that some movements are done wrong, or the amount of exercise is excessive, and it may also be that the training level of some aspect has decreased, or the muscle has more eccentric contractions.

Therefore, keeping exercising can reduce the severity and frequency of muscle soreness. Muscles also need time to recover after strenuous exercise, so muscle soreness should be occasional rather than a norm. Occasional muscle soreness can help us realize which part of our body is lacking exercise, so that we can strengthen the exercise and reduce muscle soreness.

However, after muscle soreness, you can reduce the amount of exercise appropriately to prevent the muscles from really overworked.

No. The scientific name for this soreness is tardive onset muscle soreness. It is caused by lactic acid buildup and destruction of muscle microstructures. The accumulation of lactic acid is caused by the large tumbling of the skin in the glycolytic metabolism of strength training, and the presence of lactic acid in the metabolites.

The destruction of the muscle microstructure will heal during the recovery period after training, and the healed muscle will become thicker than the original muscle fiber, which is called the principle of excess recovery, which is the driving force of muscle growth.

1. Immediately after the early cold compress and heavy weight training, use ice packs to train the target muscles, generally cold compresses for 10 to 15 minutes, and separate the ice packs from the skin with clothes or towels to prevent frostbite**. Or a cold bath.

2. Nutritional supplementation: A large amount of carbohydrates are consumed within 2 hours after training to restore muscle glycogen levels, so a meal should be taken within 2 hours after training.

3. Strengthening stretching is mainly to stretch the muscles in the sore area after 12 hours of training, or when training other items the next day.

4. Acid excretion trainingAcid excretion training is the training to eliminate excess lactic acid in the muscles.

Fitness is a kind of sports, such as a variety of freehand aerobics, rhythmic gymnastics, gymnastics and a variety of self-resistance movements, gymnastics can enhance strength, flexibility, chiropractic endurance, improve coordination, the ability to control all parts of the body, so as to make the body strong.

In this case, you should do a little massage before going to bed on the night of exercise, and taking a hot bath also has a certain effect (but soaking in hot water for too long will make the muscles become tired and weak), which can speed up the body's metabolism, so that the lactic acid accumulated in the muscles is gradually transported away by the blood, and the muscle soreness will gradually disappear.

If you don't treat it that day, you will inevitably have muscle soreness the next day, and it is useless to do any treatment, just wait for it to recover on its own.

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.

Hehe! It's the first time I've suffered from exercising, I'll tell you: do some relaxation exercises after exercising in the future, and the lactic acid produced by the exercise just now will not be sore, and it will be easy to understand this truth.

It's sore now, you can go today, but warm up before exercising, you can exercise after warming up, and you won't feel pain there. Relaxation exercises can be achieved by jogging for 5 minutes. Give it a try.

Good luck!

It's normal! Because a large intensity training will inevitably rebuild the muscle tissue to resist the next more powerful impact! Some professional athletes, who look very strong, are for this reason.

It is not recommended to train the same part for 2 days in a row. For example, today's biceps muscles are sore. Don't work on biceps tomorrow!

Tomorrow you can work on triceps, or something else! Remember to eat more protein-rich foods. If you don't understand, you can continue to ask!

Don't forget to say yes!

That's it when you don't exercise regularly, because the exercise in the gym is generally aerobic exercise, so that after exercise, the body will produce lactic acid to accumulate in the muscles, which will be sore, and it will generally disappear after a week. After disappearing, you must maintain a certain amount of exercise, so that the body can adapt, and if you exercise again after a long time, it will be sore again.

I'm Hou Qing I know the reason through your words (I'm going to do full-body training, waist, shoulders, abdominal muscles, and chest muscles are all sore) Lao Zhao You should be practicing too hard all of a sudden, and now the soreness will grow muscles, but be careful, this is completely different from playing ball, you have to plan for a long time, and suddenly too fierce will hurt your body, too sudden fierce training will make the muscles stiff, and you can't grow forever in the future, you must have a basic process of adaptation, 1 or 2 months, you can start to be fierce, and then the soreness is pure long muscles It's a good thing Recently, if you have such a situation, don't go if you are seriously sore, you need to relax the muscles you have exercised, rest and grow well, rest to a little soreness, and then go to the best time to train muscles, at this time, not only is the physical condition super good, but it is also easy to train perfect muscles, and it is easy to practice during a little soreness Come on, wait for me to come back and practice with you, and when you are almost done, give me your **hehe.

Still going to go. Stick to the exercises. The frequency should be appropriate.

It's normal, just be persistent and exercise more.

Here are some detailed explanations, please refer to:

This muscle soreness, which generally occurs after 24 hours after a workout, is called in sports medicine"Delayed onset muscle soreness"。The soreness peaks 24-72 hours after the workout and is largely gone after 5-7 days.

Delayed muscle soreness can occur after intense exercise, especially after long-distance running. Long-distance runners may have pain in the anterior extensor and posterior flexors of the hips, thighs, and calves, especially at the distal muscles and tendon junctions. After exercising a lot in the hot summer, in addition to muscle pain, symptoms such as dehydration, low calcium, and low protein can also occur.

Most people believe that overuse of muscles can cause muscle soreness due to the following reasons:

1. The sharp increase in muscle tension and elasticity can cause physical damage to muscle structural components.

2. The increase of metabolism and the increase of the toxicity of metabolic waste to tissues.

3. The neuromodulation of muscles is changed, causing muscle spasms and causing pain.

What can be done to prevent it?

1. The exercise arrangement should be reasonable. After a period of exercise, the amount of exercise that originally appeared in muscle soreness is less symptomatic. and the presentation is specific. For example, downhill exercise can reduce muscle soreness caused by downhill exercise after a period of exercise.

2. Local warming and rubbing of drugs. Soaking in warm water after a workout can reduce muscle soreness. Topical rubbing of oil, paste, or rubbing agent may also reduce pain.

3. Stretching muscles can reduce soreness. Stretching muscles accelerates muscle relaxation and antagonist muscle relief, aiding in the recovery of tense muscles. This muscle stretching exercise also lays the foundation for preventing strains during exercise.

4. Do a good job of preparing for and organizing activities during exercise. Adequate preparation and tidying up can help prevent or reduce muscle soreness.

This is normal and there will be soreness at the beginning of the workout. If you go two days apart, you can exercise with anaerobic exercise, and you need to stretch correctly to avoid soreness.

It's because the amount of exercise is too much, it's good to rest for a few days, and it's good to take your time in the future.

Pinch more and go to the gym on time in the future.

Overworkout....It's better to rest for two days....Pay attention to the amount later.

It's like this at first, and it's okay to stick with it.

At first, after a few days, it will be fine, normal phenomenon.

This is normal and there will be soreness at the beginning of the workout.

It is normal for the whole body to be sore after the workout, and the muscle soreness after the workout may be because:

Training injuries or tearing and recombination of muscle fibers.

First of all, if your muscles are sore, you can continue your fitness training! However, in order to be more effective, we can consider doing lower intensity or training other muscle groups, reducing the intensity because doing high-intensity training when the muscles are sore may cause your movements to be substandard, and your inability to control the quality of your movements will also greatly reduce the training effect. Most fitness and bodybuilding enthusiasts will train other muscle groups after this happens, which not only ensures the scientific fitness plan but also ensures the circulation of their own muscle groups.

When I first went to the gym, my muscles were not used to exercising in large doses, and the glucose stored in my muscles broke down to produce lactic acid, and the soreness reaction was normal.