Height Weight Chart - Muscle Pain after Exercise

Well Hurts
Many believe that the pain in the muscles after a workout - it is always great. Like, I work out of the soul and put on full steam. For example, did a dozen attacks on more than usual, and now I can not move his leg. Excellent!

In fact, things are not so great and not so easy as you think. After the pain is different: "good" and "bad." It may be due to the fact that you really worked hard with full dedication - but often the pain signals in muscles and joints. In that every self-respecting visitor to gym should be dismantled. And if you do not pay attention to what, where and when you have a headache - you're unlikely to'll get more or less serious results in fitness. Not to mention the fact that the health of its ditch.

"Good" and "bad" pain novice (and experienced lover, too) difficult to discern. However, specialists have professional secrets that will help you sort out their post-workout feelings and draw appropriate conclusions.

The Good Side of Pain
The fitness are two types of natural and therefore safe for the health of the pain. First, it is a pain in the muscle in the performance of the past and usually the most severe repetitive exercise. It is caused by the accumulation of lactic acid in muscle. Secondly, the muscle pain that comes much later, at leisure. In medical language it is called delayed muscle pain (for brevity, ZMB).

The Accumulation of Lactic Acid
Lactic acid - a byproduct of the physiological processes that go into muscle exercises. With each repetition it becomes more and more. But in the end sets it becomes so much that it "burns" pain receptors and causes a special feeling, very similar to burning. So far, so it is stronger. In the end, burning sensation becomes unbearable, and fitness interrupts set. Scientific studies have shown that the accumulation of lactic acid in the muscle itself is safe.

Once you have put off racing shell to the side, the blood almost instantly washes away lactic acid from muscles, and it appears in the general bloodstream. The total acidity of the blood rises, and it has a stimulating and rejuvenating effect on the entire body. In particular, a myriad of "killed" harmful free radicals. Another thing is that around this most burning piled a lot of conflicting fitness myths.

In the years when Arnold Schwarzenegger was very young champion, it was thought that the pain when performing the exercises - the criterion of its effectiveness. Halls were filled with howling, writhing under the weight of bodybuilders. Incidentally, a similar point of view was common in other sports, so that someone who could not tolerate the pain, are denied the right to consider himself a real sportsman. As for the study of the phenomenon began to science, it found no direct link between pain and the result.

The result, as it turns out, depends on the weight. What it is, the better grow muscle - both men and women. Moreover, if you regularly bring themselves to pain, exercises are the strongest nerve stress, preventing growth of results.

Here's the conclusion: fear of such pain is not necessary, but also consciously bring the matter to no reason to cry - it makes no sense. Here is a new technique: before training, they throw in a glass of water a pinch of soda and drink. The acidity of the blood decreases and the muscle pain threshold is much higher. Burning very weak, or it does not.

The Delayed Muscle Pain (ZMB)
The delayed muscle pain is always there, if you give yourself unaccustomed physical activity. In this sense, retarded pain - something common, not only for beginners. It can not be avoided, if you master the new exercises, go back to the half-forgotten complexes, increase the intensity, duration or frequency of training - in short, if you are doing fitness right, science.

This pain is caused by (do not panic) formation of microscopic tears in muscle fibers. Hence comes the pain. Microtrauma induce the body to strengthen its internal defenses - is an active secretion of hormones that stimulate healing and suppress inflammation. In muscle, increased cell division protein - just like cuts in the skin. As a result, muscle adds its volume and weight.

It is interesting that the process extends to the whole organism, because blood carries hormones throughout the body. Faster growing hair and nails, skin is also updated more quickly. Important question: once the pain is accompanied by muscle growth, then whether it should occur after each workout? And can it be called a training session without ZMB bad? In fact, the syndrome ZMB eventually weakens. After 3-4 workouts even completely new exercise does not provoke pain in the muscles, but that does not mean that the exercise had no effect. Nevertheless, one training program is not worth practicing longer than 2 months. But if you changed the set, but the pain is still there, it's a sure sign that the intensity of exercise is too small.

And they all have varying degrees of severity. There are fractures, sprains, inflammation of the articular bags, bursitis, and so on. According to statistics of fitness - it is the collapsible sports. There are no accidents, both at the motorcycle races. However, injuries happen. Where did they come from? The first and the only reason - lack of caution. Suppose you had given up on warm hand, and immediately took up heavy exercise. Trauma guaranteed! Sometimes the injuries provoke simulators, again due to negligence. You sat in the simulator, feel that it is inconvenient to you, but still continue to exercise. Your joints are experiencing the "wrong" strain, and this is a real prerequisite for injury. Fatal importance is the training regime. Thoughtlessly heavy loads, lack of rest also lead to injury.

Acute Pain Caused by Trauma
How do we know what has caused the pain - injury or banal muscle fatigue? Here are the typical signs of trauma. In case of injury aching pain, acute. Sometimes when moving limb is painful backache. Sometimes in the place of injury occurs swelling or bruising. If during exercise you hear clicks or crackling in the joint, on guard. It is close to the harbingers of injury.

Overtraining
If the muscle did not have time to heal the microtrauma, regular exercise will be frankly harmful. And if such "harmful" to accrue more than a dozen training, overtraining will occur - a state of physical exhaustion. It is accompanied by a decrease in immunity, and therefore, overworked joints arise inflammation. At the same time decreases hormone secretion, and with it decreases the strength of tendons and joint tissues before injury within reach.

An important sign of overtraining is wandering phantom pains in the joints and muscles. Unpleasant acting on the nerves of pain appears after an hour or two after a workout, and it comes and goes as she pleases, without any external causes. Here we must immediately take measures: sharp drop intensity workouts. If the pain does not go, leave the train for 2-3 weeks.

Good pain to love - there is simply no other way. As for the bad pain, then it is easier to prevent than to cure. Unfortunately, treatment of injuries of bone and ligament apparatus is complex and protracted. Diseased limb could not load, so that training, alas, will have to throw. In addition, injuries are rarely treated to the end. Then the event of recidivism and treatment begins again.

First say a resounding "No!" His impatience. Each of us wants to fulfill the dream quickly, but our body is able to "digest" is far from any physical activity. Work out in the measure, increasing the intensity of your workouts consistent increase endurance and strength. Ignoring the workout, the extra repetitions, sets and exercises - all this, rather, will lead you to injury than to the record. Particular caution should show those who come to the fitness center after years of physical inactivity.

Unashamedly podzovite to his instructor, and let him check the correctness of your exercises, which you seem very uncomfortable. If the technique of all is in order, but the exercise still causes discomfort in the spine or joints, cross out of his workout. You may prevent accumulated stoop or individual features of the skeleton. Know essential exercises in the fitness, no!

In the prevention of injuries is of paramount importance stretching. Roughened, slow-moving joints are prone to injury. Nachtite his journey into the world of fitness with Pilates or yoga. First attain from a sporting flexibility, and only then go to the power class.

Treatment Injuries
Nothing better to injury than the rest and cold, mankind has not yet invented. Until full recovery take a break in training. If the injury is server, the doctor will appoint receiving anti-inflammatory drugs and even direct injections into the joint.

Compulsory measure of physiotherapy. Do not be afraid of fatigue!
Frightened? I have decided now to train halves? Vain! Otherwise struggling with injuries - care. Do not skimp on warm-ups, carefully tailored to a Fitness Center, do the exercises correctly, and you will bypass injured party. Remember, no fatigue no result!

Do Not Lose Health, Lose Weight. Free Height Weight Chart - Find out if you're at the correct weight with average Height Weight Chart.