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Everyone has certainly encountered “sourdoughs”. They apply not only to people who regularly exercise, but also to those who are at odds with regular training. For many, they are a necessary evil and the worst “side effect” of training. In turn, others strive for their appearance at all costs. However, did you know that “soreness” is not really soreness?
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Certainly each of them systematically the exercising person encountered a situation in which even a few (2-3) days after training her muscles ached – she had “soreness”. This is especially true of those muscle groups, which were most stimulated in a given training. Similar situation can happen when regular training begins after a long break from systematic physical activity or when new ones appear in training exercise, or a part of the body that has not been involved is involved especially absorbed.
“Sourdough” is a domain not only people exercising
However, “soreness” does not have to be a consequence of only the training carried out. In people who do not at all they do not exercise, they can also occur. It is enough that a given delinquent or the delinquent will do more physical activity, for example in the spring clean up the garden. The next few days for such a person may be what the least unpleasant.
“Sourdough” ≠ sourdough
Getting to the bottom of it, muscle soreness appears a day or even several (2-3) days after training, this is called post-training pain muscles, also called delayed muscle pain syndrome (from English delayed onset muscle soreness, in brief DOMS). What is it caused by? Well, during the work of the muscles, especially during performing physical exercises, there are microtraumas in them – damage to the fibers muscle. The above damage stimulates pain receptors (nociceptors), hence the feeling of muscle pain after training. Post-training pain muscle can last for two to five days. You should also emphasize that the intensity of this pain does not reflect the size of the lesions, because it is largely individual.
What does post-training depend on muscle pain?
Post-workout muscle pain occurs mainly after exercise with external (strength) loads, though this is not necessarily the case – also after other types of exercise, for example cardio, delayed pain syndrome may develop muscle. The degree of muscle damage is directly proportional to applied load. What does it mean? Well, with the greater the burden we practice, the more micro-injuries occur. It affects the degree of muscle damage also the type of exercises performed. The research carried out so far has made it possible Observe that isometric contractions (those contractions where the muscle tightens but it does not change its length) and eccentric (cramps, in which the muscle is stretched despite the force it generates) much more damage to muscle fibers than concentric contractions (spasms, v whose muscle both shortens and increases its tone).
So what are sourdoughs?
“Real” sourdoughs there is muscle pain caused by too much acid build-up in the working muscles lactic acid. It is formed during the anaerobic combustion of glucose, and therefore to soreness occurs primarily during anaerobic training (anaerobic), in which it is the energy required to perform muscle work produced it is mainly in the way of anaerobic energy transformations. Too big the concentration of lactic acid in intensively working muscles stimulates the muscles chemoreceptors become inside them, which causes pain (burning sensation). Muscle pain caused by muscle acidification may last up to several hours from the end of the training, it should be emphasized that these “several hours” applies only to trained athletes performing very intense workouts.
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Damian Yefremienko Coach
Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies
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