Muscle pain after exercise isn't just for beginners. Professionals also have muscle soreness, because they periodically increase the load on them. Not everyone knows about the causes of muscle pain and the mechanisms of its occurrence.
Constructive muscle pain after exercise
Many people consider muscle pain after exercise to be a good sign, equating the degree of pain intensity with the degree of effectiveness of the training. However, post-workout pain is variable. It is very important to distinguish constructive from destructive.
Pain after exercise is called lagging pain. It manifests itself the next day after class and subsides within a few days. The cause of its occurrence is an atypical load on the muscle tissue, as a result of which microtraumas arise in it.
Such small breaks provoke the body to start active recovery processes. Protein synthesis occurs and the corresponding hormones are released, as a result of which muscle growth begins. Muscular growth is the goal pursued by the trainees.
For beginners, the delayed pain will be very intense at first, then some adaptation will occur. For professionals, when following a standard exercise program, delayed muscle pain is minor. Only a radical change in the training program can enhance it.
When muscle pain indicates illiterate training
Against the background of post-workout pain, you may not notice real trauma. Sharp throbbing pains, crunching and clicking are bad signals. If a swelling or hematoma develops, this could indicate a serious degree of damage.
Serious injuries occur as a result of improper exercise technique, lack of warm-up before the most difficult part of the training. To avoid this, be sure to consult with a professional trainer at first.
The trainer will help you create an individual program, select the permissible weights. He will control your technique and make the necessary corrections. He will also teach you how to competently warm up the muscles before the main part of the workout.
Many people experience persistent post-workout pain, in which case you should reconsider your training regimen. It is worth knowing that the recovery time is different for different muscle groups.
The abdominal muscles are restored the fastest; they can be loaded at least every day. The rest of the muscles are not so unpretentious. Recovery of the muscles of the shoulders, back, arms, hips, buttocks requires at least three days.
If the training is not spread out in time, the practitioner will receive incessant trauma. Such conditions cannot have a positive effect on muscle growth. The best solution is to train each muscle group in isolation once every 4-5 days.
