After a lot of exercise suddenly, the lactic acid accumulates too much, and the whole body hurts to

First of all, we need to understand that not every exercise will cause lactic acid to build, and not everyone will have a feeling of muscle soreness after exercise. So why do some people have a sore body every time they run, and some people run every day and are fine?

To understand why, we need to start by understanding the process of lactate formation.

As mentioned in high school biology textbooks, lactic acid is an intermediate product produced during the breakdown of glucose. Generally, after strenuous exercise, because the intensity of exercise exceeds the body's ability to adapt, oxygen is consumed in large quantities but in short supply, lactic acid cannot be completely decomposed in a short period of time, resulting in a large accumulation of lactic acid in the body.

Take running as an example, a person who usually rarely exercises, occasionally running 3 kilometers, has already exceeded the usual amount of exercise in a month. Because his metabolism level and VO2max are relatively low, he is likely to gasp for breath and feel weak when running. A large amount of lactic acid accumulated in the body will suddenly explode the next day, and there will be a strong sense of soreness.

So to put it simply: excessive exercise intensity and anaerobic exercise are the main causes of lactic acid accumulation and muscle soreness.

What are the ways to relieve body achesMuscle soreness usually lasts for about a week, and gradually decreases and disappears. If you want to relieve the soreness, you can try the following 3 methods:

1. Stretch after exercise.

No matter what kind of exercise, it is necessary to stretch after exercise. Stretching relaxes muscles, expands their range of motion, increases flexibility, improves muscle stiffness and circulation, and reduces soreness. Common stretching movements such as leg presses.

2. Massage. Massage has a great effect on promoting blood circulation and can also quickly eliminate fatigue. We can use hand patting, pinching and pushing to massage the sore area, of course, the effect of the massage equipment may be better.

3. Warm shower.

A warm shower or warm bath is the most effective way to get rid of fatigue. Warm water promotes blood circulation and speeds up metabolism, which in turn speeds up the excretion of lactic acid.

How to prevent lactic acid buildup in exercise.

Now that we know the cause and process of lactic acid formation, the next time we exercise, we can appropriately reduce the intensity of exercise, and we can wear a smart sports watch to monitor the body's data at all times to keep us doing aerobic exercise.

In addition, from a long-term perspective, we should insist on long-term quantitative exercise, increase our body's metabolism, and ensure that the body decomposes lactate at a relatively high level, so as to fundamentally solve the feeling of soreness after exercise.

In summary, the accumulation of lactic acid after exercise produces body aches, which does not happen to everyone, excessive exercise, too much anaerobic exercise, and no stretching are the main causes of soreness. The most effective ways to relieve soreness are stretching, massage, and soaking in warm water, while the fundamental way to prevent lactic acid buildup is to exercise consistently and improve the body's metabolism.

Warm water bath, warm bath can strengthen the body's metabolism, promote blood circulation throughout the body, is conducive to the discharge of lactic acid from the body, so that the body can return to the level before exercise, and can also be massaged for relief.

Of course, the first can be used to relieve lactic acid by massage, especially on the legs or arms, and rub it more; secondly, you can take a hot bath, which can promote blood circulation throughout the body and metabolize lactic acid faster; Third, you can sleep, and you can accelerate lactate metabolism through sleep.

What should I do if my body aches after exercising?

After we finish exercising, we often feel soreness all over our body, especially after doing some exercises with a large amount of exercise, the pain is so painful that it affects the next day's activities.

This is because there is not adequate preparation and management during exercise, resulting in the accumulation of lactic acid in certain parts of the body.

There are several ways to alleviate lactate buildup:

1.Prepare for exercise before exercising, and the warm-up must be in place, don't think that these movements have little impact on fitness** and do things hastily.

2.Rely on aerobic exercise for relief. You can focus on doing some aerobic exercise to prevent lactic acid buildup from muscle stretching.

Aerobic exercise can also be used to relieve previous stress on your muscles after a lot of exercise. Because aerobic exercise can speed up the body's blood circulation, through the blood to take away inflammatory substances such as lactic acid, such as jogging.

3.After exercising, give your muscles a stretching massage. Stretching massage is the fastest and most effective way to relieve soreness, stretching can alleviate the delayed muscle soreness of Hengliang, massage can promote blood circulation, bring nutrients to the muscles and take away substances such as lactic acid (you can use foam rollers and other tools to assist stretching massage to achieve better results).

4.You can take a hot bath after exercising, which also uses the principle of increasing blood circulation to relieve muscle soreness.

5.Pay attention to the combination of food and drink. Before and after exercise, you can supplement some vitamins and protein foods to help muscles recover quickly and achieve the purpose of relieving pain.

6.Having a good quality of sleep, sleep affects a person's physical state and mental state. Sleep is very important at all times. Having a good night's sleep after exercise helps muscles to recover and grow.

Some muscle soreness is not caused by lactic acid build-up, but by muscle strain during exercise, and the same applies to the above, especially the warm-up before exercise.

So obviously some people have made the same preparations, but there are still fast and slow recovery, that is because everyone's ability to recover from soreness after moving is different. Depending on your ability to recover from soreness, the amount of work you have to do is of course different.

How do you know if you're recovering from soreness?

A genetic test can be done. Combined with the experience of my friends, I compared the various genetic tests, including the operation steps, the testing time, whether the test results are accurate, whether the recommendations after the test are in place, and the price.

It only needs to be purchased by the Princess to receive the express delivery, dip the saliva and send it back, and you can see the results in two weeks. Develop a plan based on your ability to recover from post-exercise soreness, and you can also have a one-on-one session with the experts in them to get more professional advice.

Exercise is certainly the focus, but the soreness after exercise should not be underestimated. Preparation before and after exercise is especially important, and knowing the strength of your soreness recovery is even more important.

Lactic acid (also known as: hydroxypropionic acid).

It 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.

When we exercise, skeletal muscle is an important place for the formation of lactic acid. The amount of lactate produced is related to the type of muscle fibers, the intensity and duration of exercise of the contractile muscles. Especially during muscle building exercises, after a set of heavy movements, lactic acid in the muscles will be formed, and the next day we will feel a significant soreness in the exercise area.

Therefore, we need to take some ways to eliminate lactic acid as soon as possible, otherwise it will affect our normal behavior. In general, there are three pathways to eliminate lactic acid: 1

It is oxidized into carbon dioxide and water in skeletal muscle, heart muscle, and other tissues. 2.Resynthesis of glucose and glycogen within liver and skeletal muscle.

3.In the liver, fats and certain amino acids are synthesized, etc.

First of all, we should drink a lot of water after exercise to help the body metabolize lactic acid. Secondly, we should pay attention to the intake of alkaline foods in the diet, because a large amount of lactic acid accumulation in the body will affect the acid-base balance of body fluids, in order to mediate and maintain the acid-base balance of body fluids, it is necessary to eat more alkaline foods such as fruits and vegetables after exercise. Also, pay more attention to rest.

If possible, massage therapy can be performed to accelerate the elimination of lactic acid.

Lactic acid can be eliminated for up to three days, and if you haven't exercised for a long time, it's normal to feel muscle soreness for four days if you exercise once in a while, and it's a little longer. This also shows that the elimination of lactate is related to the level of exercise, and the higher the level of exercise, the faster the lactate is eliminated. Generally, we should control the exercise intensity when exercising, so that the feeling of muscle soreness is controlled within three days is the ideal exercise intensity.

It is best not to take complete rest on the second day of lactate formation, because low-intensity exercise is faster than resting at a completely resting rate. On the second day of muscle training, we can do low-intensity jogging or cycling exercises to eliminate lactic acid faster.

If you want to accelerate the excretion of lactic acid, one is to continue 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 achieve the purpose of accelerating lactic acid excretion. However, relatively speaking, the method of aerobic exercise is more scientific and more beneficial to the body. Generally, after a period of exercise, the body adapts to the intensity of this load, and there will be no more muscle soreness due to lactic acid accumulation.

I believe we have all encountered muscle soreness caused by lactic acid accumulation after exercise, this is a very normal phenomenon, but it feels really sour, the next staircase has to hold on to the handrail, the walking posture is weird, and the soreness will last for several days or even a week, today I introduce two actions, which can effectively eliminate the accumulation of lactic acid.

This is simple, do some relaxing exercises after the workout, stretch and stretch the tense muscles, you can do a moderate amount of shaking, patting, massage, then drink a glass of milk, rest for a while, and you will be fine.

When you are sore, you should also go for a run to warm up and then do relaxation exercises.

Massage the legs. Athletes are like that.

I believe we have all encountered muscle soreness caused by lactic acid accumulation after exercise, this is a very normal phenomenon, but it feels really sour, the next staircase has to hold on to the handrail, the walking posture is weird, and the soreness will last for several days or even a week, today I introduce two actions, which can effectively eliminate the accumulation of lactic acid.

I believe we have all encountered muscle soreness caused by lactic acid accumulation after exercise, this is a very normal phenomenon, but it feels really sour, the next staircase has to hold on to the handrail, the walking posture is weird, and the soreness will last for several days or even a week, today I introduce two actions, which can effectively eliminate the accumulation of lactic acid.

Muscle soreness after exercise can be relieved by soaking in a hot bath, and if there is no condition, you can also use a hot water bottle, hot towel for hot compresses, and if you can add a massage, the effect will be better.

Soak your feet in hot water. Hot water foot soaking is well known to speed up blood circulation throughout the body, and the principle is the same as that of hot compresses, accelerating the metabolism of lactic acid. Warm bath. Warm baths promote blood circulation throughout the body, regulate blood flow, and strengthen metabolism.

You can do some aerobic training, which can speed up blood circulation, help the excretion of lactic acid bacteria, and relieve soreness.

I believe that everyone has encountered the accumulation of lactic acid after exercise caused muscle soreness, originally this is a very normal phenomenon, but the feeling is really sour, the next staircase has to be held on the handrail, the walking posture is weird, and the soreness will last for several days Bichang or even a week, today I introduce two actions, which can effectively eliminate the accumulation of lactic acid.