Post workout soreness: Is it a sign of progress or overtraining? Explain clearly in one article

On the second day after practicing squats, I gritted my teeth and walked against the wall while going down the stairs; After the first attempt to pull up, even lifting my hands and combing my hair felt like lifting an iron... This kind of sour and refreshing fitness group understands! But is it the muscles secretly strengthening, or is it the red light on the body? Today, let's use a microscope to see the truth behind this soreness.

1. The truth about delayed onset muscle soreness (DOMS); The mastermind behind the scenes; It is the accumulation of metabolic products during the process of muscle fiber repair.

The 2.48-hour peak rule states that soreness typically reaches its peak 24-72 hours after exercise, which is the time window for muscles to initiate repair programs. Just like renovating a house, when the walls are removed, the dust is the highest, but after the reconstruction is completed, it looks brand new.

3. The phenomenon of novice welfare period is most obvious when attempting new actions or increasing intensity for the first time, and gradually decreases as the body adapts. But don't get too excited too early - this precisely indicates that you need to regularly adjust your training plan.

2. Progress signals vs. danger warning

1. Three characteristics of benign soreness • Symmetry: the degree of soreness in the left and right limbs is basically the same • Progressiveness: it decreases with increasing training times • Controllability: it does not affect the basic range of daily activities [SEP]. Just like giving the muscles first; Close the gate and reduce inflammation; And then; Open the gate to release grain;.

2. Dynamic recovery secret: Low intensity aerobic exercise (brisk walking/swimming) can accelerate the clearance of metabolic waste, which is 30% more efficient than completely static recovery.

3. Nutritional supplementation timing: Within 30 minutes after exercise, supplement protein (whey protein is the best) and antioxidants (blueberries/cherries) to increase repair efficiency by 40%.

4. The Golden Window of Sleep: During deep sleep, the secretion of growth hormone is three times higher than during the day, ensuring that you fall asleep before 23:00 can improve the repair effect Doubling.

4. Training wisdom for preventing soreness

1.10% incremental principle: The weekly training intensity should not increase by more than 10%, giving muscles gradual adaptation space. Suddenly doubling is like having elementary school students directly become taller Exam questions.

2. The centrifugal training method focuses on controlling the descent stage of movements (such as slowing down by a few seconds during squats), which can significantly reduce the degree of DOMS and achieve a 27% higher effect than regular training.

3. The cross training program alternates strength training with yoga/Pilates, which can maintain exercise frequency and provide different muscle groups with rotation opportunities. Next time when soreness strikes, remember that it is both a declaration of muscle growth and a communication language for the body. Master this; Sour and Painful Decoding Manual; You will find yourself increasingly enjoying this subtle pain filled with a sense of achievement - after all, no fatigue is wasted, every pain is reshaping a stronger you.