Overview
Exercise is an important part of being healthy. Working out conditions your muscles and helps to manage your weight. Exercise helps internal systems, such as your cardiovascular system, work more efficiently. Your muscles are an external system, and are strengthened when you work them. As a result, you might experience some soreness in your muscles.
Muscle Soreness
Experiencing some muscle soreness after working out is not uncommon. When you exercise, Dr. J.C. Gerancher of the Wake Forest University School of Medicine explains, lactic acid builds up in the muscles. This buildup causes the acid to concentrate in certain parts of the muscles --- and the result is soreness. While this is a regular occurrence for those who exercise, it shouldn't happen after every workout; if you are experiencing soreness each time you exercise, you should make some adjustments to pre- and post-workout routine. If you experience significant pain or have difficulty using certain muscle groups after your workout, contact your doctor immediately.
Pre-Workout
Before your workout, it is important to stretch. You should stretch all muscle groups: arms, shoulder, back and legs. However, the most important muscle groups to stretch are the ones you plan to work during the exercise session ahead. Warm up with five to 10 minutes of light cardiovascular activity, there advises, and aim to stretch each muscle group for 30 seconds. You should also guard against dehydration, which can cause muscle cramps and soreness. Drinking water approximately 15 to 30 minutes before your workout helps to keep your muscles hydrated; you should also drink water regularly during exercise, particularly if your workout is intense or takes place in hot or humid conditions.
Post-Workout
Stretching before a workout is as important as stretching after. Stretching beforehand prepares the muscles for physical activity. Stretching after a workout helps to relieve the tension created by a workout and dissolves the lactic acid that accumulates in the muscles. there advises stretching for 30 seconds to prevent muscle soreness or tension.
Treatment for Muscle Soreness
If you find that being hydrated and stretching does not prevent or lessen the occurrence of muscle soreness after a workout, taking an over-the-counter pain medication may help. Non-steroidal anti-inflammatory drugs such as acetaminophen or ibuprofen are good choices. However, you should check with your doctor to confirm whether these medications are appropriate for you.
作者: tingroom 时间: 2011-4-9 10:13
leenyao， i think you love sports.作者: leenyao 时间: 2011-4-9 10:36
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