Do your muscles hurt after training? Is it worth exercising? What to do if your muscles hurt after training. How to determine when to do a hard and when an easy workout

Taking the first step is always difficult in any business. If you start playing sports, then you need to get used to a new lifestyle and physical activity. It is quite obvious that even mild pain does not give you enthusiasm, but this is the mechanism of adaptation to physical activity. They can even appear experienced athletes, but beginners almost always feel them.

What is muscle soreness after exercise?

Doctors call pain and discomfort that manifests itself a day or two after the training as “creature”. This is a normal phenomenon for athletes and everyone goes through it. Any physical activity is stressful for the body. If you have never exercised before, the stress is quite strong.

Krepatura can appear after a strong long-term impact on the muscles. During training, muscle tissue receives microdamage. Inflammatory processes begin to develop in the areas of these herbs, which cause pain.

Experienced athletes perceive their appearance as a sign effective training. However, novice athletes may get scared, after which they want to find out if their muscles hurt after training and whether they can exercise.

Causes of muscle pain

The result is a metabolite called lactic acid. Its amount directly depends on your training experience, and in beginning athletes it is synthesized in large quantities. Under normal conditions, lactic acid is excreted in the blood, but we have already noted that during strength training, blood flow in muscle tissue is obstructed and the metabolite remains in the tissue until blood flow is completely restored.

The pain caused by lactic acid appears only the next day, when the muscles cool down. In this case, the pain is not acute, but it causes discomfort and sometimes it can be quite difficult to even move a leg or arm. The answer to the question, if your muscles hurt after training, can you train, is affirmative if the pain is not acute.

When an athlete experiences sharp pain, especially during an exercise, the whole issue may be an injury. Most often they are associated with ligament injuries, and they can be caused by careless sudden movement. The ankle is especially vulnerable in this regard.

Muscles hurt after training: is it possible to train?

Since you have soreness, athletes often say that the muscles are clogged, then you need to keep them in good shape. Sometimes you even have to force yourself, as the discomfort can be very unpleasant. If this is not done, then after the next lesson you will experience pain again.

However, you should also remember to rest, as excessive exercise can lead to overtraining. If you trained a specific muscle group and after that pain appeared, then the next session should be general in nature. Simply put, you should work all the muscles in your body, but not as intensely as last time.

Please pay attention Special attention muscle stretching. You can do Pilates, yoga or go for a run. If you have been training for quite a long time and after training you experience soreness, then we can say that the work involved those muscles that you had not previously pumped. This may be due to a change in the training program.

If after training you do not see progress, and the muscles do not react to the load, then they have already adapted to it. This fact suggests that you urgently need to change something in your training process. Most often it is enough to increase the load. However, if you have been using the training program for a long time, then it is worth making small adjustments to it.

Beginning athletes should remember that the body will not respond well to heavy loads. It is very important to dose them correctly so as not to harm your health. We will now find out how to do this.

How can you reduce pain after exercise?

Let's start with the frequency of classes. If you train every day, your body will not have time to recover. This will lead to premature wear and tear of the body, which should not be allowed. You should always be concerned about your health. Only moderate physical activity can be healing in nature. Thus, classes should be held every second day. This time will be enough for your muscles to recover, and they will not lose their tone.

Every workout must begin with a warm-up. This is extremely important, because unwarmed muscles can easily be injured. You can use for this treadmill, perform swinging movements of the limbs, and also work with a skipping rope.

It is also very important to alternate loads, focusing on different muscle groups. Let's say that in the last lesson you trained your chest, then today you can pay attention to your legs, and in the next workout - your back. A similar approach to building training process is the most effective and you will achieve your goals faster.

How to eliminate pain in muscles?

Massage is an excellent way to normalize blood flow. A hot bath followed by a cold shower can also help. Don't forget to drink water throughout the day, including during exercise. We have already mentioned the need for a warm-up, but you should also do a cool-down.

If you stretch your muscles well after the main part of your workout, blood flow will be restored faster. Antioxidants, say vitamins C, E or A, can also be very useful in this situation.

To reduce and even completely eliminate soreness, some foods, namely fruits and vegetables, can be useful. Moreover, they should be consumed with the peel. You can use decoctions of some herbs, for example, chamomile, licorice, St. John's wort, linden. They can be taken even during class. Most professional athletes visit the pool after training. Swimming perfectly relieves tension from the muscles and spinal column.

In conclusion, I would like to say that pain in the muscles can also be negative. With sore throat, pain is felt during movements, but if it remains even when you are at rest, then an injury may have occurred.

Beginner athletes quite often make serious mistakes when muscle pain occurs. Some people stop training until the discomfort goes away. As a result, the previous lesson loses its effectiveness and you will have to start all over again. Another group of novice athletes continue to train intensively through pain, which is also a serious mistake. You should approach the construction of the training process wisely, and try to use the services of a trainer who will select the optimal loads for you and draw up a training program.

Is it possible to train muscles if they hurt after the last workout, says Denis Borisov:

"After gym“muscles always hurt,” this is the opinion of the overwhelming number of gym goers. Yes, yes, people really sincerely believe that unbearable suffering for the next 2 days after training is natural, normal and inevitable. As they say, training is not as scary as the morning after it.

Broad Bone, of course, does not want people to suffer, so that is why this article was born, in which we will tell you how you can “survive” a workout without loss and how to reduce muscle pain the next morning. We hope that when people learn about these couple of simple things, their lives will become more enjoyable, and playing sports will no longer make their knees weak!

Pain after workout

Few people realize that muscle pain after training comes in several forms. However, Broad Bone has thought about it and wants you to be aware of the matter too!

First type: muscle pain during exercise

With intense work, it collects in the muscles lactic acid– product metabolic processes in an intensely working muscle. The more repetitions of the movement, the higher the concentration of lactic acid. And after training, there is so much acid that it affects the nerve endings and causes a sensation similar to a burning sensation. This process is completely harmless to the body.

Separately, I would like to note that the blood itself has an alkaline environment, so a person cannot live with blood whose pH is shifted to the acidic side! When it is formed during prolonged muscular work in anaerobic mode, then after 30-45 minutes, when oxygen enters the blood, it breaks down into WATER and CARBON DIOXIDE.
So after finishing the workout, all lactic acid leaves the muscles through the bloodstream.

Yes, after a multi-hour race, a cyclist can have lactic acid in the body for quite a long time, because the large muscles and blood are strongly acidified. But as for ordinary loads, everything happens as described above: quickly and painlessly.

Type 2: delayed muscle pain

This pain develops when the body is under too much and unusual/uncharacteristic load. It almost always appears in those who have recently trained, as well as in those who introduce new exercises into training, increase the length of classes or their number.

This pain is a consequence of microscopic muscle tears, or to be more precise, muscle bundles. That is, in essence, these are microscopic wounds with hemorrhages, which is why it hurts. Such injuries force the body to work more actively, secrete hormones and other biologically active substances that accelerate tissue regeneration. The metabolism of protein cells accelerates, as happens when soft tissue is injured. As a result, the muscles become larger.

At the same time, processes are accelerated not only in damaged muscles, but throughout the body, since active substances enter all tissues and organs through the bloodstream. Hair and nails grow faster and skin cells regenerate.

Third type: pain due to injury

Pain caused by injury differs in its nature. It is sharp and aching, and can “shoot” while the affected limb is working. Sometimes a bruise or swelling will form at the site of the injury. Everything is obvious here go to the doctor and you will be happy.

Type Four: Pain from Overtraining

This condition occurs if hard training with microtraumas there are too many and they are frequent. In this case, the body does not have time to repair the damage, and it accumulates. The muscle is depleted, immunity decreases, and hormone production decreases. In this state, a person is very susceptible to injury. Of course, overtraining is very bad, and this state should not be allowed!

Why do muscles hurt after training?

So let’s briefly repeat what was stated above and studied long ago in the article:

1) lactic acid is not to blame for your suffering in the morning: it is completely released a couple of minutes after training and only affects the immediate “burning” in the muscles during training;

2) muscle pain is caused by microtrauma and inflammation. Delayed muscle pain occurs if the increase in training load exceeds 10% of normal;

3) muscle pain is not an indicator of progress and is not required condition. Not everything that hurts grows, not everything that hurts grows.

How to avoid muscle pain after exercise?

The surest way not to experience pain after training is not to train :) Just kidding! In fact The best way not getting sick after training is your adequacy. It includes constant training, and not once every two to three months, frequency and cyclical loads (we strongly advise you to read our series of articles on the topic), high-quality recovery and nutrition, which are mandatory after each workout.

There are no secret techniques or magic passed on from one sensei to another.

What to do for muscle pain

1. The most common advice given to athletes is stretching after workout.

Here, in principle, everything is clear: after significant volumes muscle contractions, which are typical for strength training, muscle size decreases and their length is restored only after several hours of rest. Stretching for one to three minutes helps the muscles quickly reach normal length, which is the optimal state for the biochemical processes occurring at the level of muscle fibers. Stretching also relieves muscle cramps.

2. The second most common advice is take a hot shower or bath.

It is understood that this will lead to increased blood circulation to the damaged muscles and relieve their increased tone, so they recover faster.
But contrary to stereotypes, it is cold water that reduces muscle pain, and the most effective is alternating cold and warm water. This can be for 10 minutes or a warm bath (for 20 minutes, with sea ​​salt), which is immediately followed by dousing with cold water or a cold shower.

3. Warming ointments.

Most often, ointments are divided into two types: those that burn everything in their path and those that do not. After the first ointment, you will desperately and effortlessly try to hug every metal object in your path, press yourself against the wide railing of the stairs, or (much worse) try to wash off this stinking substance under a stream of cold water.

We immediately warn you that you will not be able to wash off the ointment, since it acts after it has already been absorbed into the skin. And by the way, even when you learn to apply a perfectly adjusted amount of ointment to your legs and arms, your friends will begin to sniff you suspiciously, because the ointment smells quite sharply and recognizable. The second type of ointment, if anything warms you up, is your patience.

The effect of the ointments is still the same: increased blood circulation. In principle, you can use it, but here's why...

But before using such medications, be sure to consult your doctor. Not only do these remedies affect each person differently, but there is also the possibility of harming yourself!

Remember that for acute injuries, warming medications are completely unsuitable. But to eliminate swelling and inflammation, it is recommended to use a cooling ointment for muscle pain after training.

4. Massage.

It reduces muscle pain, muscle tone and helps normalize blood flow and improve general condition. Of course, professional massage after each exercise is quite expensive, so you can also do self-massage, not only with your hands, but also with a roller!

It’s very easy to buy a massage roller, but if you’re really sorry for the money, then take a rolling pin or a piece plastic pipe.

5. Magnesium.

As a trace element, magnesium is involved in a huge number of energy exchange processes, regulates the nervous functioning of cells and their excitability, and helps muscles relax and recover. Also, if you suffer from cramps, then it's likely that magnesium could help! Just keep in mind that magnesium conflicts with calcium, and consuming them together is useless.

Is it possible to exercise if your muscles hurt?

It is even necessary to exercise when your muscles hurt, but very moderately. But first pain needs to be assessed correctly.

Is it possible to exercise with mild muscle pain?

There is one popular way to relieve muscle pain: just go to the next workout. Movement will reduce muscle pain, this is the most effective method dealing with such pain. Muscle pain subsides due to the fact that during training, blood flow increases, which means oxygen and nutrients enter the muscles faster. Which in turn contributes to faster healing of damaged areas. If you have mild muscle pain, you can safely go to the gym and continue to improve, because training is great way cheer yourself up!

If your pain is the result of overexertion in a previous workout, then you can do a gentle workout. Especially if you feel that the muscle pain is too severe, then you definitely shouldn’t overwork yourself. Instead of skipping your workout, reduce its intensity. An ideal option for this would be Pilates or yoga.

Gentle training regimens also include various stretching and flexibility exercises. The set of exercises used in flex classes is aimed at maximally relaxing and stretching your muscles.

Is it possible to exercise with severe muscle pain:

If you feel that the pain does not go away within a few days, or it gets worse, then it may not be caused by excessive intense load, but muscle rupture. This is much more serious than the pain of untrained or tired muscles.

It is not difficult to distinguish between these two types of pain: if the pain is the result of overload, then the muscles simply ache slightly when walking and other movements. When muscles are torn, any movement causes acute pain, which prevents normal movement. In this case, you should not self-medicate: you should immediately consult a doctor.

>The main thing to remember: with regular, competent and safe exercise and quality recovery, the pain subsides and disappears altogether!

Do your muscles hurt after training? Never stop training!

Muscle pain after exercise is common. This just means that your muscles become stronger, unless there is an injury involved.

Starting regular exercise can be difficult. Choosing a time for training, setting goals and achieving them, daily loads– It’s difficult to get used to everything at once. Add to this the pain after training, and it becomes very difficult to stay in shape.

Most likely, you are unlikely to happily run to the gym when even holding a toothbrush hurts.

Experts say it's completely normal to feel a little muscle soreness after exercise as your muscles need to get used to the stress.

“Muscles are subject to physical stress during exercise,” says Rick Sharp, professor of physiology at Iowa State University.

“A little pain is a natural result of any type of physical activity, he says. - Moreover, they are most likely to initial stages training."

Doctors call the discomfort that occurs 24 to 48 hours after exercise soreness or muscle congestion. And this is a completely common occurrence.

“Krepatura is a natural result physical activity, which essentially puts stress on our muscles,” says David O. Draper, professor of sports medicine and sports training at Brigham Young University in Provo, Utah.

To be more precise, Draper says, soreness occurs when muscles are subjected to excessive or prolonged contraction. An example would be running uphill or doing excessively long triceps exercises.

“Small microscopic cracks appear in the muscles,” says the professor.

Due to tension, microscopic damage occurs in the muscles. Scientists believe that it is these injuries and small inflammations that cause pain.

“The pain should be mild,” says Carol Torgan, an exercise physiologist and fellow at the American College of Sports Medicine, “and is a sign that your muscles are adjusting to your exercise routine.”

Even professional athletes experience muscle pain after training.

No one is immune from muscle pain. Even the most best athletes suffer from pain after training.

"Anyone can suffer from pain or cramps after exercise, from beginners to experienced athletes," says Thorgan. “Muscle discomfort is simply a symptom of your muscles being “used” and subjected to stress. They are what make them stronger and more beautiful.”

However, it can be intimidating for a newbie. “People who are just starting to exercise need good coach" says Thorgan.

“The biggest problem is those who do not have the necessary skills, but try to do “everything at once”; they are so excited about the upcoming training, and the trainers do not tell them that they may feel pain after training,” says the exercise physiologist.

“They feel like they have hurt themselves or damaged something and feel a lot of pain. So next time they won’t study,” says Carol Torgan.

By teaching them that some pain is completely natural, they will be more likely to start exercising again.

What to do if you have muscle pain after training? Reducing muscle pain

So how can you reduce muscle pain after exercise?

“There are no medications for this type of pain yet,” says Draper, “however, there are several remedies such as ice, rest, anti-inflammatories, massage, heat or stretching that can relieve the pain.”

“Stretching is sometimes underrated,” says Sharp.

“People don’t spend enough time stretching,” the professor says, “stretching helps reduce pain.”

"Do not difficult exercises To give your body a chance to adjust, Torgan says, try running or swimming. Keeping the muscles in constant motion should reduce pain."

According to Draper, the most important thing is to reduce muscle tension before the end of the workout. Include a ten-minute run or walk and stretching in your workout program.

At Brigham Young University, Draper studied the use of heat to treat muscle pain. In clinical trials, a portable thermal film—in this case a product called ThermaCare—was applied to the skin, with positive results.

“When the temperature in the muscles increased, blood flow increased, and as a result, oxygen and nutrients were delivered to the damaged areas. Increasing blood flow also helps flush out chemical irritants that are responsible for pain from the blood,” he says.

If you feel pain, you should not chase records. Most likely, in this state your results will not be the best. Soreness usually affects only those parts of the body that were used during training, so you can most likely continue to work on other muscle groups.

Simply put, don't exhaust yourself. Just calm down. Now, if you have muscle pain after training, you know what to do, you just need to put the knowledge you have gained into practice.

“Because you're losing muscle mass, you won't be at your best for a few days. Therefore, it is better to plan several days simple exercises to prevent further muscle damage and reduce the likelihood of injury."

Don't let the pain go

Krepatura tends to repeat itself.

If someone does the same exercise, it takes several weeks or months for the muscles to get used to it. Then your muscles will suffer less and you will feel less pain.

This is why athletes often change their training program.

The main thing is to distinguish “normal” and natural pain from injury or damage.

If the pain is so severe that you find it difficult to carry out your daily activities, then it can become a problem, including a psychological one.

Both professors insist that it is not necessary to suffer from pain in order to achieve any result.

“It doesn't matter whether you feel pain or not. The main thing is that your muscles are working,” says Torgan.

However, mild muscle pain can last for quite a long time.

“Such pain can serve as a reward during training, as people like instant results. Muscle doesn't grow overnight,” says Draper.

Beginners often encounter a minor but discomforting problem - muscle pain.

Why do muscles hurt?

Muscle pain is classified into several types: ·

Pain-burning during exercises

This pain is caused by lactic acid (lactate). In order for the muscle fiber to contract, nervous system sends consistent signals to motor neurons - these are the nerve endings that activate muscles. Performing an exercise for 10 or more repetitions requires special “fuel” - glycogen - muscle sugar. The breakdown of glycogen causes a metabolic byproduct - lactic acid. If you don't stop contracting your muscles, the lactic acid doesn't have time to flush out. Its negative property is the suppression of signal strength from the nervous system.

As a result, you feel a strong burning sensation and with each new repetition you contract the muscles worse and 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 lack of physical activity. The body has time to completely utilize lactic acid in 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 power load, and sometimes later. It signals microtraumas in muscle cells, and their subsequent restoration. The scientific term is . It is believed that without it there is no progress in strength indicators or in muscle mass, which of course is not the case.

Such pain serves as a signal that the load is new to your muscles. Damage is common for beginners and those who have returned to strength training after a long period of inactivity. After 5-6 workouts, the soreness disappears, as the muscle fiber becomes much stronger.

I have pain, what should I do?

After reading on 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.

Is it possible to continue training if your muscles hurt?

It is necessary, but the volume of loads must be reduced. Otherwise, it is counterproductive. It is better to wait a few workouts until the muscles get used to the power load, which will save you from possible pain. If you stop systematic exercise, you will again and again recover to your previous state, without the effect of supercompensation, which will not allow you to progress in strength and muscle mass.

But a moderate approach is needed. Don't quit training program completely, just exclude frequent training. It is most optimal to enter the training regime according to the 2/7 scheme - 2 training sessions during the week. For example: Tuesday and Thursday. For a beginner or an experienced amateur after rest, the “fulbadi” system is suitable - training all muscles during one session of 50-70 minutes.

Do you need to get rid of muscle pain?

There are no special remedies to relieve muscle pain.

• If we are talking about pain-burning Due to the influx of lactic acid, you can get rid of it with the help of long rests between sets of exercises. Usually 90-120 seconds is enough to flush out the lion's share of lactate. If you do not take long pauses between sets when performing high-repetition exercises, the accumulation of lactate will increase with each set, which ultimately will make the workout ineffective.
• To get rid of sore throat use different ways, but the most effective is light load with moderate volume. We talked about this in detail in the corresponding section.

Style Summary

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 infrequent training and then as you adapt muscular system start increasing the load and frequency of training. – an excellent and simple option for “getting acquainted” with power loads, it doesn’t matter if you are a beginner or an athlete who has temporarily given up training.

The end of each workout brings not only a feeling of self-satisfaction, but also muscle pain. It can be completely different. You may feel both pleasant fatigue and aching pain that does not allow you to muscle tissue shrink completely. To understand why this happens, you need to take a closer look at how loads act on muscles. By understanding the onset of pain after training, you can minimize and muffle this not always pleasant sensation.

Most often, beginners and athletes experience strong painful sensations after a long pause in training or changing one program to another. Everyone wants not to suffer from aching pain, but this consequence can only be avoided when there is a clear idea of ​​why the pain appears in the first place.

Pain is a reflection of the process during which muscle structures are destroyed. According to a study conducted by Sterlig and Morozov, implementation physical exercise displaces the myofibrils of muscle fibers, mitochondria disintegrate, which provokes an increase in the level of leukocytes in the blood. A similar condition occurs with injuries, inflammation, and infections.

As a result of the destruction of muscle tissue fibers, protein fragments of molecules are formed, and cells that digest damaged tissue, called phagocytes and lysosomes, are activated. They secrete products that cause pain. Muscle fibers When destroyed, they form satellites, which are cells that provoke the production of protein by tissues.

There is another fact that does not raise any doubts, which is that pain during bodybuilding is felt especially acutely only after the first workouts, and then, when they become regular, they are almost no longer felt. If there is a long pause in classes, they appear again.

When training is completed, protein production in the body accelerates, which leads to the accumulation of creatine phosphate in muscle tissue, increasing the level and activating glycolytic enzymes. This process becomes much more efficient over time, and therefore oxidation occurs, which is the source of energy for muscle contractions. The amount of training you do makes it almost impossible for your muscles to deplete their energy source.

Thanks to regular training, the energy potential for the muscles increases, and, consequently, performance indicators with strength. On the other hand, there is a reduction in applied stress and training impact. The reverse reaction is that muscle adaptation slows down. This phenomenon is called training plateau, when to achieve a breakthrough it is necessary to change the load and training factors, changing splits, rest time between sets, exercises performed using supersets, drops, and so on.

Types of muscle pain

There are several types of pain that occur after every workout.

Begins to be felt in the muscles the next morning after performing strength training. Muscles become stringy, cottony, swollen and full when any action is performed through the muscle group involved in training. A pleasant feeling of fatigue and almost imperceptible pain, which intensifies if the muscles stretch or contract.

The pain continues for several days. This is evidence that microtraumas have appeared in the muscle tissue and the recovery process begins, accompanied by the formation of new structures.

Lagging

Appears two to three days after completion of training. If the muscles are stretched or contracted, then it becomes strong. It most often occurs after changes in the training program, long break in classes, as well as for beginners.

Aching, severe and incessant pain is evidence that the load is too excessive, the weights are taken too heavy. It is recommended to increase the load gradually. This allows the joints, muscles, ligaments, and central nervous system to strengthen and get used to it.

When the muscles have not yet fully recovered before the next training session, that is, they continue to hurt, a recovery session should be performed. It is not necessary to change the exercises, but the weight is reduced by half - by 50 percent. If you perform sets of 15-20 repetitions each, the damaged muscle will receive a large amount of blood, which improves circulation and supplies them with nutrients that promote recovery processes.

It can be stiff and acute, occurring both the next day and immediately after classes. It does not allow you to do any exercises, since the pain is quite strong. Injuries, as a rule, occur when the weights are taken to the maximum limit and a minimum of time is devoted to warm-up.

Pain in ligaments or joints is not normal. Therefore, it is recommended to completely stop doing the exercise until you can find out the exact reason why the pain occurs. It may be that the injury is not completely cured, the technique is incorrect, the simulator is not configured for anthropometric personal parameters, and so on.

Another type of muscle post-workout pain is the occurrence of a burning sensation when performing final repetitions in various exercises. This is the result of oxidation of muscle tissue by lactic acid. It fills the muscle cells and prevents the nerve impulse from passing, which causes a burning sensation.

This feeling is absolutely normal and represents a response of the body that protects it from overload. Lactic acid waste products are eliminated approximately 20 or maximum 30 minutes after the end of the training.

Training goals most often lead to the need to exercise until a burning sensation is felt, that is, for lagging, slow, straight muscle groups.

Are muscles sore after workouts a good or bad sign?

Muscle pain is an optional sign of growth muscle mass, but they confirm that when performing training, muscle structures are destroyed and microscopic injuries are formed, and, therefore, the process of treatment and formation of new structural tissue begins.

The success of training is not measured by pain. The absence of this feeling does not mean that the lesson was unsuccessful. Contreras and Schoenfeld, American researchers on the process, say that experiencing post-workout pain is not always a sign that muscles are growing.

The main goal of each training should not be to experience pain, but to progress the loads received. The effectiveness of exercise is indicated not by pain, but by an increase in the girth and volume of the muscles, as well as a comparison of the physique before the start of exercise and after training.

It is almost impossible not to feel muscle pain completely. As training increases, it becomes less pronounced. There are several important points, allowing you to exercise effectively, but feel extremely pleasant, but not aching or breaking pain:

1. Loads must progress. Thus, only a small amount of weight is added to the resistance each week. If you perform a bench press with a barbell, then the optimal increase will be from 2.5 to 5 kg every week. After increasing the weight, you should master the execution technique, maintain a given number of sets and approaches, and then start adding weights.
2. The technique must be mastered to perfection. You can contact a trainer or someone knowledgeable. If this is not possible, then you can always find information on how to do this or that exercise.
3. Be sure to do a warm-up. It is an integral part of starting training and includes full complex movements for the whole body, as well as preparation for the upcoming training. If you do the bench press, then perform 2 to 3 warm-up sets with light weights and a small number of repetitions. This will ensure a rush of blood to the muscles and establish communication with the nervous system.
4. Don't train when tired. Lots of work, lack of sleep, Bad mood and the inability to eat well during the day is a good reason to refuse training so as not to expose your body to additional stress.
5. Maintain drinking regime. During class you need to drink at least a liter of water. Daily norm fluid consumed is 0.04-0.05*own weight. Thanks to water, the blood does not thicken, the delivery of oxygen and nutrients is accelerated, and the passage of nerve impulses to muscle tissue is improved.
6. Try to sleep well. It is best to get at least 8 hours of sleep.

To reduce pain, you must resort to the following methods:

• Massage. It allows you to disperse blood throughout the body and ensure the flow of nutrients to the right areas.
• A restorative activity. This workout involves using 50% of normal working weights with 15-20 repetitions per set, which provides blood flow to the muscles. They receive nutrients and recover faster. The point of such exercises is not only to reduce pain, but also to repeat the technique of movements, honing your skills.
• Cool down. By stretching the muscles, blood flow increases, which increases and accelerates the process of removing damaged cells, and, consequently, reduces pain.
• Proper nutrition. The diet must contain a lot of protein, the amount of which ranges from 2 to 2.5 g per 1 kg of body weight. To prevent catabolism and obtain simple amino acids, you should take BCAA. This also applies to glutamine, which also strengthens immune system, which helps accelerate the full recovery of the body. Taking creatine can increase endurance and strength of muscle tissue by increasing the concentration of creatine phosphate.
• Have a good rest. If there is pain that prevents you from exercising, you should take a break for 2-5 days. This will allow you to fully recover and start exercising with renewed vigor.

Along with these methods, you can resort to hardening, visiting a bathhouse, sauna, using a warming ointment, and so on. These methods lead to improved blood circulation in damaged structures, which allows muscles to recover much faster.

Summarizing

Painful sensations after training are a sure sign that the muscles are sore, which means that microtraumas have been sustained, which are evidence that the training was effective. The main thing is to be able to distinguish between bad and good pain. You shouldn’t be afraid of it, but you definitely need to give your muscles rest and recovery. Otherwise, there will be no positive result from the training.