Beginners often encounter a minor but uncomfortable problem – muscle pain.
Why do muscles hurt?
Muscle pain is classified into several types:
Pain-burning sensation during exercise
This pain is caused by lactic acid (lactate). In order for the muscle fiber to contract, the nervous system sends successive signals to the motor neurons - these are the nerve endings that activate the muscles. Performing an exercise for 10 or more repetitions requires a special "fuel" - glycogen - muscle sugar. The breakdown of glycogen causes a by-product of metabolism - lactic acid. If you do not stop
contracting the muscles, lactic acid does not have time to wash out. Its negative property is the suppression of the signal strength from the nervous system.
As a result, you feel a strong burning sensation and with each new repetition, your muscles contract worse and you stop feeling their work. Lactic acid blocks the signal from the central nervous system, which forces you to stop doing the exercise.
And even after completing the exercise, you feel residual pain. It goes away after 4-10 minutes of proper rest against the background of the lack of physical activity. The body has time to completely utilize lactic acid during this period, and lactate is in no way to blame for post-workout pain 5-6 hours after training. Lactate is the cause of burning directly during training, nothing more.
Post-workout pain or soreness
It appears 5-6 hours after active strength training, and sometimes later. It signals microtrauma in muscle cells and their subsequent recovery of
your cork workout mat. The scientific term is muscle soreness . It is believed that without it there is no progress in strength indicators or muscle mass, which is of course not true.
Such pain is a signal that the loads are new to your muscles. Damage is typical for beginners and those who have returned to strength training after a long period of inactivity. After 5-6 workouts, muscle soreness disappears, as the muscle fiber becomes much stronger.
There is pain, what should I do?
After reading the Internet, beginners panic and quit training at the first symptoms of pain, because pain is supposedly bad. Of course, training through pain is not entirely reasonable, and it is extremely uncomfortable, but it is necessary, at least at first.
Can you continue to exercise if your muscles hurt?
It is necessary, but the volume of loads should be reduced. Otherwise, it is counterproductive. It is better to wait a few workouts until the muscles get used to the strength load, which will save you from possible pain. If you stop systematic loads, you will again and again recover to the previous state, without the effect of supercompensation, which will not allow you to progress in strength indicators and muscle mass.
But a moderate approach is needed. Do not abandon the training program completely, just eliminate frequent training. The most optimal way to enter the training regime is according to the 2/7 scheme - 2 trainings during the week. For example: Tuesday and Thursday. For a beginner or an experienced amateur after rest, the "full body" system is suitable - training all muscles during one session for 50-70 minutes.
Do you need to get rid of muscle pain?
There are no special means to relieve muscle pain.
If we are talking about pain-burning due to the influx of lactic acid, then you can get rid of it with the help of long rest between sets of exercises. Usually 90-120 seconds is enough to wash out the lion's share of lactate. If you do not take long breaks between sets when performing high-repetition exercises, then the accumulation of lactate will increase with each set, which will ultimately make the workout ineffective.
There are different methods used to get rid of muscle soreness , but the most effective is a light load with moderate volume. We talked about this in detail in the corresponding article .
Final Words
It is possible and even necessary to train even if your muscles hurt, the main thing is to approach this issue without fanaticism. Start with rare training, and then, as your muscular system adapts, begin to increase the load and frequency of training. Full body is an excellent and simple option for "getting acquainted" with strength training, no matter if you are a beginner or an athlete who has temporarily abandoned training.
Resources:
Resources: https://smith.ahlamontada.com/t33-pull-up-from-scratch-after-yoga https://www.wattpad.com/1481103865-benefits-of-pilates https://www.bloglovin.com/@letsmewatchthis/best-types-meat-for-a-yoga-athlete https://uberant.com/article/459260-the-best-gps-watches-for-hiking-and-outdoor-physical-activity/ https://myworldgo.com/blog/127887/pull-ups-with-parallel-grip-for-fitness https://smith.ahlamontada.com/t33-pull-up-from-scratch-after-yoga
