February** Dynamic Incentive Program
Can I use iron when I have muscle pain?
There are some very counterintuitive research conclusions on this question.
If you don't master the trick.
Whether you are afraid of pain or not, it is possible that the more you practice, the more painful it becomes.
Americans are not afraid of pain, and when they do, they take ibuprofen or other toys.
Chinese can't do it, they don't like to take medicine indiscriminately.
Since you don't like to take medicine to relieve pain, you have to find a way to deal with pain accurately.
It can be roughly divided into three main categories:
1. Delayed onset muscle soreness.
This is the most common form of pain, and there have been relatively reliable research conclusions. It is that after a large weight of iron, especially after a long period of rest, it will lead to changes in the body's endocrine system, as well as changes in the ultrastructure of muscles, which together lead to pain in the human body.
This pain has almost no effect on your iron.
On the basis of not getting out of shape, you just need to warm up and stretch.
After that, in the first three groups of iron, you do feel uncomfortable, but after the body temperature rises and the muscles are stretched, you can hardly feel the pain, and the more you practice, the more comfortable you become.
You can train at the intensity you're used to.
Even if you're afraid of pain, don't be afraid, just practice, the more you practice, the less painful it is.
2. Muscle tearing pain, or pinprick pain.
This type of pain is relatively rare.
Iron masters are more alert to this kind of pain. It is generally considered to be a muscle strain, and it is not advisable to continue to use iron.
But novice iron riders may make the mistake of thinking that this kind of pain is nothing serious. It is actually quite dangerous to continue to make iron with the determination to lose 100 pounds a year.
When you feel tearing pain in your muscles, the damage to your muscles should be beyond the boundaries of muscle building and repair, and it will take a lot of time to repair.
Delayed onset muscle soreness caused by normal muscle-building training usually resolves after 72 hours.
tear-like pain, it may take up to 3 months. An order of magnitude worse.
If you don't believe in evil, you are not afraid of pain, and continue to practice with brute strength. That will definitely make you more and more painful the more you practice, and eventually it will hurt so much that you have to give up. If you give up at this point, your faith will fall.
3. "Dull" pain such as arthritis and fasciitis
This type of pain is the most complex and common.
Medical experts and exercise physiologists have different opinions on this issue.
The common feature of pain such as arthritis and fasciitis is that it is difficult to get better, and it can be painful for several months, but unlike tearing pain, it is not painful. It always makes you feel a dull ache and feel troublesome.
Doctors generally recommend resting and then dealing with ibuprofen and the like.
The exercise physiology community, however, has come to some conclusions that are contrary to common sense through experiments:
1) Resting at rest does not shorten the pain duration of such aseptic inflammation.
2) Reasonable exercise can significantly reduce the level and duration of pain.
3) Exercising too high intensity will exacerbate the pain (only this is in line with our common sense).
Maybe it's the "use in and waste out" in nature. After resting for a long time, the muscles atrophy, which does not help to eliminate inflammation.
Questions:Since rest is not good for inflammation, reasonable exercise is good, so what is reasonable exercise?
Q&A:Experts believe that arthritis, fasciitis, in general, participation in low- and medium-intensity sports is reasonable exercise (the feeling is nonsense).
Hands-on:Two things to keep in mind:
1. Take 50% of your normal training weight as "medium and low intensity", for example, if you bench press 100 kg, you can only practice 50 kg. Pull-ups and the like, change to a corresponding lat pulldown device that weighs no more than 50% of your body weight. In short, it is halved, which is closer to the definition of "medium and low intensity".
2. Always perceive the body's signals, if there is a trend of more and more pain in practice, continue to lose weight, and stop training directly in serious cases.
Whether you are afraid of pain or not, you must pay attention to this kind of pain, operate carefully, survive in the cracks, and use your knowledge to shorten the pain time as much as possible.