Row acid run: Where are the acid gone?

Into the cool and pleasant early winter, marathon events are held intensively, and the hardest thing is running friends. Naturally, after the race is over, all of them are not well rested and adjusted. We have to follow the procedure to run in rows. Why is this? Because the intensity of the marathon competition and the long time lead to the accumulation of lactic acid in the body, the muscles feel sore after the second day of the race. By jogging, the lactic acid in the body is excreted. This is the famous acid run.

First, the origin of row acid run

Many years ago, people's understanding of sports was relatively superficial, and most of the views came from people's perceptual knowledge. Because strenuous exercise results in a noticeable soreness in the muscles, the greater the exercise intensity, the more pronounced the soreness. Because the acidity sensation during exercise is mainly caused by lactic acid accumulation, lactic acid becomes the starting point of this simple cognition.

People found that besides strenuous exercise itself can cause muscle soreness, after participating in a sport that exceeds the usual amount of normal activity, the muscles will still be very sore after the next few days. People naturally think whether lactic acid has accumulated in the In the body, how do you think of ways to eliminate the body, overcome the soreness, continue to exercise, until completely discharged ... ...

Second, no matter how long the exercise is, the lactic acid will disappear within half an hour after exercise.

The sensation of soreness during exercise is indeed caused by the accumulation of lactic acid, which is one of the important causes of our physical fatigue. But no matter how long the exercise time is, how strong the exercise is, and whether you stretch after exercise, the body's accumulated lactic acid will be completely removed within half an hour after exercise.

Where did these lactic acids go? Of course, it is impossible to excrete. Did you feel that there was acid in the body that was excreted in sweat, urine, and breathing? Obviously not. First of all, most of these lactic acids are completely decomposed into water and carbon dioxide and release energy. Second, there is a part of lactic acid that is converted into sugar in the liver. This process is called "gluconeogenesis." Then, the entire process of lactic acid removal takes about how long it takes, usually 5-10 minutes on the line, up to no more than 30 minutes will be completed.

3. Since muscle soreness is not caused by lactic acid the next day after a horse race, why would it be a horse?

Since it is not lactic acid accumulation, why do we feel sore muscles for more than a few days after the horse race? We did not notice the muscle reaction on the day after exercise, but the phenomenon of obvious muscle reaction on the second day after exercise was called Delayed onset muscle soreness (DOMS). Generally speaking, delayed onset muscle soreness occurs after hours or nights after exercise, so it has the characteristic of delayed appearance. At the same time, this symptom disappears slowly, only for two or three days, and it takes only 3 to 7 days to complete. restore.

The current mainstream view is that muscle soreness after exercise is mainly caused by subtle muscle damage. That is to say, due to the amount of exercise that exceeds the normal load (such as horse races, new distances, and new paces), the body does not adapt, resulting in subtle damage to the muscles that cause inflammation during the repair process. The reaction caused muscle soreness. Such subtle damage is different from muscle strain. Muscular strain is an acute injury to a large area of ​​the muscle. Immediately, it causes swelling and even bruising. Delayed muscle soreness mainly occurs at the microscopic level and is invisible to the naked eye.

In addition, although delayed muscle soreness is called soreness, it is mainly pain rather than acid. Muscular soreness during exercise is mainly acid rather than pain. Under this condition, you should thoroughly understand the 100-year history of running sore acid. Why is it wrong?

Fourth, since there is no acid to drain, does it make sense to run the next day after the horse race?

Through the above-mentioned rampage, runners should understand that lactic acid cannot accumulate in the body for a long time. Naturally, there is no concept of acid-removal. Therefore, running a row of acid is a false statement that has been rumored and passed down for centuries. Although there is no acid to be drained, is it correct in the fact that the next day after the horse is running, it will not be rest but will be followed by running?

After the horse race, especially after the first horse, the fine structure of the muscles has been injured. The body will then start the repair mechanism. What you need to do is rest. It is easy to stimulate the muscles when you continue to run, leading to delayed repairs and even worsening the damage. This is why many runners still reflect muscle soreness on the second day after running acid. Some runners even mistakenly blame themselves for running so fast that they didn't achieve the effect of row acid, and further increased the amount of exercise. It will cause repeated microscopic damage to the muscles and trigger a more serious inflammatory response. Therefore, the row of acid running is not a standard after the horse race. Resting after the horse is the best recovery measure.

V. Why do some runners feel that the row of acid is effective?

Since the horse should be rested the next day after the race, why do some runners feel that the muscle soreness has eased after the acid run? On the one hand, when muscle soreness is obvious, moderate-low-intensity exercise has the immediate effect of relieving soreness, but this effect is very short-lived. After an hour or two, soreness will come again; secondly, for those For the senior runners, the muscles on the second day of the horse race are only slightly sore and naturally disappeared on the third day. This is not due to the row of acid running, but comes from the natural recovery process of the muscle, and just after the horse race. The day you run a row of acid, then it will make you mistakenly think that row of acid running at work.

Therefore, row acid run can be understood as the recovery of positivity. The so-called recovery of enthusiasm means that after a high-intensity exercise, some less intense exercise is performed to promote recovery and eliminate fatigue. However, there is currently not enough evidence to prove that restorative running helps to eliminate delayed muscle soreness.

Sixth, muscle soreness after the horse race, in fact, almost no measures can effectively alleviate, improve ability is fundamental

For the muscle soreness that occurs the next day after the horse race, it will give us a very uncomfortable feeling, and even affect the working life, such as being unable to go downstairs and walking. If we can't solve it with running, what should we do? Do you think stretching can solve this problem? We used to think that too, but more and more research evidence shows that stretching after exercise does not effectively prevent or slow down the symptoms of delayed onset muscle aches (but stretching after exercise can improve muscle elasticity).

After all the ice measures, massages, acupuncture, and all other measures were rigorously tested and studied, they found that the pain relief effect was very weak. Of course, the multi-pronged approach described above may slightly relieve muscle soreness. But even if the pain is slightly relieved, there is no evidence that these methods can accelerate the body's return to normal function. They merely relieve the symptoms. Because pain relief does not represent recovery of the body, deep muscle damage and reduced function persist, and full recovery takes 1-2 weeks.

In other words, muscle soreness on the second day after a horse race is a normal phenomenon of the body's inadaptability to the load. It is difficult to eliminate it fundamentally, without any treatment. In a few days, your body can naturally recover and recover. The body will become stronger afterwards.

This is why the muscles of the first-time racer react violently, and when you participate in the second and third marathons, the muscle response is significantly reduced. Because your muscles have formed memory and you have become more powerful. With the ability to improve, it is possible to cope with the marathon, and natural delayed muscle soreness appears less and less.

7. Don't rush to start running after a race

Diligence is one of the best qualities of running friends. If you don't run for a few days, you feel sorry for yourself. This is actually a bit overdone. A marathon is an extreme sport. It will give the body a great deal of fatigue. Sometimes you feel less sore in your muscles and you can start running again, but as mentioned above, fatigue is not completely eliminated. Running a horse early after running a horse can easily lead to fatigue accumulation and cause sports injuries. In general, after the horse is best to rest for 2 weeks, at least it needs a rest for 1 week, and half a horse is best to rest for 1 week, at least 3-4 days. Don't worry too much about non-running endurance will be significantly reduced, and the accumulated stamina will not fade away so quickly.

Eight, summary

How many times do I have to say, runners believe that row acid running is wrong? The soreness on the second day after the horse race is a normal phenomenon. It does not require any treatment, and it naturally relieves itself in a few days. At this time, it is possible to obtain a little psychological comfort by actively speeding up the pain relief through stretching massage.

If the pain is obvious, what you need is a complete rest, giving enough time for the muscles to recover and repair. If the soreness is relatively mild, you can't not run, but don't put the soreness down by running a row of acid, it's just a natural recovery of the muscles. Let you mistakenly think that acid is running at work.