Why not run with body aches? Why does my whole body ache after exercising for a long time?

You can't run too late at night.

After strenuous exercise, the body temperature will be at a high level for 4-5 hours, which is not conducive to falling asleep. Running at night in advance can give the body enough time to recover to the appropriate body temperature, and it is recommended that friends end all running training and stretching between 8:30 and 9:00.

In addition, it is necessary to control the intensity of night running, too strong can easily lower blood sugar, which is easy to release cortisol and adrenaline, so that hunger pangs affect sleep.

2.Stick to a regular routine.

It is best to run more than 3 times a week, whether you run or not, try to sleep at the same time every night. Don't try to make up for the lack of sleep with catch-up sleep on the weekend, which can disrupt sleep schedules because the body clock is not divided into weekdays and rest days. Without a regular schedule, the recovery effect of the body after running will be greatly reduced.

3.Stretch and relax after running.

Don't take a shower or go to bed right away after a night run. It is recommended to stretch and massage for about 10 minutes to relax the nervous and excited body

If you don't exercise for a long time, once you have body aches after exercising, it is due to the anaerobic metabolism of this muscle that produces a large amount of lactic acid, and the lactic acid accumulates in the body and is not discharged in time, so there will be body aches.

Lack of exercise, improve slowly, don't run fast all at once.

This is quite normal because you haven't exercised for too long. The muscles become a little loose and pull your muscles together after exercise. So, you will feel a feeling of soreness all over your body!

The main reason is that the muscles and motor nerves remain relaxed for a long time, and your sudden movement makes the muscles and motor nervous system of the whole body suddenly tense and tighten.

Relatively speaking, as long as you prepare for exercise before exercising, I believe that the whole body will feel different.

But soreness and tiredness are normal.

Because your body doesn't adapt to this large amount of exercise, it won't get used to it.

It's the muscles that pull the body. Just exercise more.

Lactic acid is metabolized after exercise, and exercise causes microscopic damage to muscle tissue.

Principle: Lactic acid is an intermediate product produced due to the metabolism of glucose in the body during exercise. Due to relatively excessive exercise, the lack of oxygen** leads to anaerobic metabolism, which leads to the formation of a large amount of lactic acid, an excess product, in the body.

Lactic acid buildup can cause local muscle soreness.

Method: Generally produced lactic acid accumulation, if you want to accelerate the excretion of lactic acid, one is continuous aerobic exercise (such as jogging) to promote lactic acid with the metabolism of energy to accelerate the excretion of lactic acid, and the other is to use hot water fumigation (such as sauna and the like) can also achieve the purpose of accelerating lactic acid excretion (the main way to eliminate lactic acid is oxidation, then it is necessary to properly accelerate blood circulation and provide sufficient oxygen to the tissues).

Prevention: If you are doing physical fitness, it is best to do it gradually, and if you are exercising, aerobic exercise is recommended.

What to do about muscle pain after running? Teach you 6 movements that can effectively relieve muscle pain.

Analysis: If you have body aches, it is likely that it is the cause of recent overwork, and it may also be the cause of poor blood circulation. If you've been exercising a lot lately, this can happen too.

Suggestion: You should rest more and do not take baths and massages to relieve symptoms.

This is normal. After strenuous exercise, the muscles produce creatine, which is deposited in the muscle tissue, so it will be sore the next day.

Many people will have this phenomenon, that is, if they do not exercise for a long time, if they suddenly run and exercise, they will feel sore the next day, which is actually delayed muscle soreness.

To put it simply, your body is not used to engaging in a certain physical activity, which causes muscle pain, which usually appears 12 hours after physical activity and lasts for 5-7 days.

The main reasons for this phenomenon are:

1. Your body is not very used to this activity.

In other words, you haven't exercised for a long time, and your body muscles are in a lazy state, so as long as you move a little bit, the muscles are a little uncomfortable, and there will be soreness.

2. Exercise more than your load.

Everyone's physique is different, some people can run thousands of meters at a time, and some people start to get tired after running a few hundred meters, which is mainly related to personal physical fitness.

Therefore, the amount of running should be set according to your own situation, you can't become fat by eating a bite, you have to eat a bite at a time, running is the same, you must exercise within your ability to get the effect of fitness.

If you exceed your load, not only will your whole body ache, but it will also cause other physical diseases, which will be counterproductive.

But then again, there are ways to avoid delayed muscle soreness.

First of all, we can do some warm-up exercises before runningThis will awaken the muscles of the whole body and prepare the body for exercise.

The second is to run step by step. Occasional running will always make you uncomfortable, if a little activity, you feel sore, it can only mean that you have a sub-healthy state, you have to make a running plan for yourself. Exercise more, and your muscles will gradually get used to this intensity.

Thirdly, after exercise, you can properly supplement vitamins and drink plenty of water. While replenishing water, it also adds nutrients to the body, which is conducive to the next exercise.

If you haven't exercised for a long time, it's normal to have body aches at the beginning of running, and if you keep exercising, it may be that the intensity of the exercise the day before was too high, resulting in muscle strain.

If you start exercising, it's because you don't exercise for a long time, so your body won't be able to stand it and you will feel sore, which is normal, and we have to exercise gradually.

It's normal to start feeling sore when you run, because the body is not used to exercising suddenly, and it usually lasts for a few more days and the situation disappears.

It's normal to start feeling sore when you run, and the soreness will disappear after a few days of running.

This situation shows that the body is sub-healthy, and it is still necessary to pay more attention to exercise.

It means that I haven't been running for a long time, and suddenly my running body can't adapt to it.

Don't panic when you encounter such a phenomenon, because everyone is like that.

It may be that our kidneys are not good, which causes the body to ache when we start running.

This is a very normal phenomenon and will be fine in two days.

1. Pat and massage.

Pat and massage the sore area to relax the muscles, promote blood circulation, help muscle damage repair and spasm relief.

2. Local hot compress.

Hot compresses are one of the most effective ways to apply warm compresses to sore local muscles, which can promote blood circulation, speed up metabolism, and accelerate the relief and recovery of muscle soreness, especially with light stretching exercises or massage, which will more effectively accelerate the elimination of delayed muscle soreness and promote its return to normal.

It is normal to have muscle soreness after exercise, due to the lack of exercise, the soreness is because a large amount of lactic acid is produced after exercise, and the accumulated lactic acid exceeds the body's ability to consume lactic acid, and lactic acid clogs the blood vessels causing soreness and discomfort. Rest for 3 to 5 days usually to get better. If you continue to do some aerobic exercise without rest, the decomposition of the accumulated lactic acid will be accelerated, and the soreness will be reduced.

Here's how to mitigate it:

1. Arrange the time for exercise reasonably.

2. Local warming and rubbing of drugs.

3. Stretching muscles can reduce soreness.

4. Do a good job of preparing for and organizing activities during exercise.

It's like this when you start running, don't rush it, take it step by step, and gradually increase the amount.

I started running at the beginning of May 2012, first on the playground, the first time I ran 3 laps of 1200m, and the next day I started to feel pain all over my body, and I was about to fall apart. After that, I basically went for a run every week, and the second time I ran 5 laps of 2000m, and after a few more 2000m runs in the following weeks, it was much better, basically nothing. Since July 2012, it has gradually increased to 4000-6000m, and on New Year's Day 2013, it ran 10000m.

Now I run 1-2 times a week, about 7km from the office after work on Wednesday, and about 17 laps to the playground on Saturday. It takes about 40 minutes to run each time. Now there is nothing at all. On the contrary, if you don't exercise every week, your bones will feel loose.

Therefore, it is normal to have muscle pain in the early stage, and it is recommended that you start not to exercise so much, and it is really tiring to run for half an hour every day, so as to prevent physical injury caused by excessive exercise. Run 2-3 times a week, the body should get enough rest after each run, gradually increase the amount of exercise, and slowly improve the body's adaptability.

Hope it helps.

Follow the scientific way of exercising.

You may be pushing too hard, but you should take it gradually.

Practice too the first day, step by step, 10 points on the first day, 15 points on the second day, and slowly add it

You definitely don't exercise much, you usually don't exercise much, exercise occasionally, plus the amount of exercise may be a little big, so it is normal to be sore, and it will be much better to promote blood circulation after exercising.

If you usually exercise less, you can't adapt to it all at once, but after a few days, you can slowly increase the amount of exercise.

Condition analysis: your menstrual regularity is irregular, your sudden pain, the most common thing is cold and hormone secretion irregularity, check the full set of rheumatism immunity, you can pay more attention to this period of time, feel sore, many are caused by lactate metabolism, lactate is the product of anaerobic respiration, maybe this situation can be good, if you have a blood routine report.

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!

Exercise is mainly the activity of bones and muscles to generate strength, release effect, and complete the set goal and task. Any exercise must be carried out against the gravitational pull of the earth, in overcoming this resistance our muscles to stretch, the stronger the weight, the greater the bearing capacity of the muscles, our muscle fibers will be thickened because of the need to replenish blood and energy, during which individual fiber tissues are destroyed, in the repair process produced "acid discharge", people will feel sleepy, such a process is as fast as 48 hours, slow as a week. As a result, the strength of the human muscle will increase as the fibers of the muscles thicken.

It is said that people who exercise regularly are not sore, first, the muscles have adapted to the intensity and mode of exercise, and second, the exercisers have not changed the way and increased the amount of exercise. The reason why people who exercise occasionally have muscle soreness is that the muscles are not organized to meet the needs of the strength and mode of exercise, and he should have a process from exercise to repair and then exercise and repair. Generally, it can be adapted in two weeks under a single same training method.

If you exercise for a long time and exercise regularly, your body's metabolism will speed up and your body will adapt to the intensity. If you exercise occasionally, the lactic acid produced by one exercise cannot be relieved in time, and you feel muscle soreness.