How to do muscle soreness after fitness

After a strenuous fitness workout, many people will have muscle soreness, which is due to the usual lack of exercise or exercise generated by the accumulation of lactic acid and muscle soreness. So how do you do when you have muscle soreness after a workout?

Continue to exercise

After the fitness workout due to the lack of blood oxygen supply to the muscles, and lead to a large number of lactic acid production in the muscle accumulation caused by soreness, you can inherit the exercise, can accelerate the decomposition of lactic acid metabolism. Note that at this time should choose some strength aerobic exercise is not good, do not continue to carry out large strength muscle exercise.

Stretching

Stretching and stretching exercises can help relax the muscles and facilitate the recovery of sore muscles. Static stretching exercises are performed on the sore local area, keeping it stretched for 2 minutes, then resting for 1 minute and repeating.

Rest

If muscle soreness occurs after working out, rest can be used to slow down the muscle soreness phenomenon. Rest can slowly promote blood circulation, accelerate the elimination of metabolic products, to help muscle recovery.

Massage

Massage on sore muscle areas can help relax the muscles, promote acid removal and muscle blood circulation, and help sore muscles recover. Practice: massage the muscle itself, massage along the direction of the muscle to push.

Hot compress

Hot compresses on the muscle areas that produce soreness after working out can promote blood circulation, improve the body's metabolism, relieve muscle soreness and speed up the recovery of sore muscles. Use a hot water bag or hot towel on the sore muscle area for about 15 minutes.

Dietary relief

Eat fruits and vegetables

In the phenomenon of muscle soreness after working out, you can consume the right amount of fruits or alkaline vegetables. Fruits are rich in vitamin C, which can accelerate muscle repair, and contain antioxidants like cherries and blueberries, which can help relieve soreness. And alkaline vegetables, is able to help reduce blood acidity, neutralize acid and alkaline, help eliminate muscle soreness after working out.

Protein supplementation

Supplemental protein, like beef, fish, milk, eggs and other protein-rich foods, can provide direct raw materials for repairing muscle fibers, thus serving to relieve post-workout muscle soreness.

Warm Tips

Muscle soreness after fitness workout, if it is rest without treatment, lactic acid will generally also be in 5-7 days of their own decomposition and metabolism, soreness will disappear, but this will easily make the next workout after the same soreness again. So it's best to stick to a gentle workout and do a good job of warming up and finishing activities to avoid muscle soreness after the workout.