Fitness enthusiasts often experience muscle soreness after a certain intensity or a certain period of exercise, and many people often regard this soreness as a reflection of the effect of exercise, so is this view correct?
From an exercise physiology perspective, this soreness is called "delayed muscle soreness". It is caused by a certain stimulation of the muscles by exercise, which promotes the adaptive changes of the human muscles, so as to achieve the effect of training.
1. But muscle soreness is not the only indicator of the effectiveness of training
1. The body's energy system breaks down the energy of food into energy that can be used by the body, ultimately providing ATP necessary for muscle contraction. However, there is very little ATP stored in the muscles, so the phosphate, lactic and aerobic systems must work together to continuously support the energy.
2. There is not only one energy system working in a certain intensity of exercise, for example: for example, a set of 12-15RM weight training, the muscles begin to burn when the 6th-10th stroke, this is because the phosphate system is not enough to support it, so the lactic acid system begins to jump out to help produce energy.
2. Monitoring the energy supply of lactate system is a very important indicator.
1. When continuous high-intensity exercise for more than 40 seconds, the body will begin to feel obvious changes, such as 400 meters of sprint or 40-50 continuous resistance training will produce this feeling, at the beginning of the feeling of action is not difficult, but when the phosphoric acid system is exhausted, the lactic acid system will provide energy work.
2. The lactic acid system uses liver sugar in the muscles and liver as energy**, which becomes the energy for muscle contraction. Since this system breaks down sugars in an oxygen-free environment, lactate is produced.
3. After a period of high-intensity exercise, the phenomenon of lactic acid accumulation appears, and the body will gradually fatigue, if the exercise intensity is not enough, it will not appear. If there is only aerobic data and the anaerobic data is 0, or the lactate system is not involved, then it can be said that the fitness effect is not up to standard, even if the muscles are sore or tired, it does not mean that your fitness effect is good.
Third, therefore, it is not comprehensive to judge the exercise effect simply by muscle soreness, and the following methods can be used to judge the exercise effect for common exercise methods:
1.In aerobic sports, such as running, swimming, etc.).Heart rateAs an indicator to evaluate the intensity of exercise. It should be of moderate intensity or above whenever possible. That is, more than 60% of your maximum heart rate.
2.In strength training, it is possible to passWhether the muscles have a sense of tightness and fullnessSubjective perception of the effects of the exercise.
3.You can also judge whether the fitness effect is up to standard through the data of the lactate threshold area, anaerobic endurance area, and anaerobic action area in the smart watch.
However, it is not said that the higher the intensity of exercise, the better, and it is generally best to completely disappear after 24 hours of rest. If you still feel tired the next day, you should reduce the amount of training appropriately.
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