I'm sure that the pain in the muscles after training, or in other words, the strength, is familiar to everyone who has experience of strength training in the gym. Therefore, practically every novice, and sometimes even experienced athletes, is interested in the question of how, why muscles ache after training. In addition, many people ask whether there should be any strength after each workout. It's good or bad and what to do if the muscles hurt after the workout. This is what will be discussed later in this article.
Why do muscles ache after training?
During strength training, especially when you perform many repetitions in the approach, you sometimes feel a burning sensation and pain in the muscles that work. This is due to the formation of lactic acid, which irritates the nerve endings. Nevertheless, the pain in the muscles in the training very quickly passes, as the lactic acid after the completion of the approach is washed away by the blood flow from the muscles that you have been working on. Why do muscles ache after training?
As a rule, on the second day after training, there is a so-called delayed or delayed muscle pain, more commonly known as "krepature". The cause of the syndrome of delayed muscle pain is the microdamage of the muscle fibers that are formed during an unusual intense strength training.
The fact is that the muscle fiber consists of myofibrils resembling thin threads. They have different lengths and during the eccentric phase of movement, when we lower the weight of the burden, the muscles are stretched and the shorter threads of actin and myosin are broken.
These micro-traumas in the muscle fibers, we do not feel during and immediately after training. However, as a rule on the second day the pain in muscles becomes very appreciable and can even amplify the day after training. Then the pain in the muscles gradually passes.
Why do muscles hurt after training the next day? All because of inflammation in the muscles that were most stressed and received the greatest number of micro-injuries. In addition, the more microdamages in the muscle tissues, the greater the pain in the muscles after training.
This is due to the fact that after the training begins the process of repair, that is, the restoration of muscles that last at least 48 hours. At this time, the body splits damaged short strands, removes accumulated metabolic products, then builds new myofibrils. They can also be of different lengths. However, if you regularly exercise in the gym, long myofibrils will prevail in your muscles.
That's why, beginners are more likely to experience severe muscle pain the day after training than those who regularly exercise in the gym for a long time. So we figured out why the muscles hurt after training. Digging further.
Should the muscles ache after training?
As a rule, after several weeks of regular training, the pain in muscles after exercise becomes less noticeable. Many are worried because one of the most popular slogans in bodybuilding is that if there is no pain, there is no progress. Is this really so? If there is no physical training the day after the workout, is it good or bad?
By itself, the muscle pain after training, or in other words the strength, can not be an objective indicator of the effectiveness of training, since each person has a different ratio of short and long myofibrils. Accordingly, in a trained athlete, muscles may not hurt at all after training, as in a beginner, although he performed a much larger amount of training work.
Nevertheless, according to the latest scientific studies, inflammation in injured muscle fibers contributes to the growth of muscle mass. No wonder Arnold always said that the muscles must be constantly "shocked". Perhaps this is what makes them grow, adapting to an unusual load.
Did you notice that after changing the training program in the gym or even after doing an exercise that you have not done for a long time, your muscles start to ache terribly the next day after training? The constant increase in working scales, the number of repetitions and approaches, in other words the progression of the load, as well as the periodic changes in your training process, "shock" your muscles, including the work of a larger number of muscle fibers and causing the same pain in muscles after training.
Do not overdo it with the load. Always stick to the golden mean. Easy muscle training after training will only benefit you. But the strong pain in the muscles, which hinders the movement, indicates that you have applied too much micromolgy to your muscles, thereby increasing the necessary time for restoring the body after training.
Sick muscles after training – what to do?
As a rule, muscles ache after training the next day. In this case, the duration of the shaking can reach several days, depending on the number of micro-traumas received during training. Then the pain in the muscles disappear. That is, the krepature will pass by itself. It is only necessary to give time to the body to recover from an unusual intense strength training.
Nevertheless, in order to minimize the pain in the muscles after training, it is necessary to perform a hitch, to stretch the muscles well and take a contrast shower. I also recommend drinking a lot of water after training, since water helps to release metabolic products from muscle fibers, speeding up their recovery.
The next day, after a full sleep, you can perform a small workout to increase the blood flow in the muscles. Also, if the muscles ache after training, it will be helpful to drink a cup of green tea. Antioxidants, which are contained in it, contribute to the acceleration of tissue repair processes.
Many ask the question of whether it is possible to deal with if the muscles hurt after the previous workout? If the pain in the muscles is easy and pleasant, or if the next workout will work on other muscle groups – then you can. If the pain is acute, unpleasant, restraining movement, then it is better to rest at home for another 1-2 days. allowing the muscles to fully recover, becoming a little stronger and bigger.