w****1
发帖数: 4931 | 1 What Causes Muscle
Soreness?
Gabe Mirkin, M.D.
Your muscles should feel sore on some days after you exercise. If you go out
and jog the same two miles at the same pace, day after day, you will never
become faster, stronger or have greater endurance. If you stop lifting
weights
when your muscles start to burn, you won't feel sore on the next day and you
will not become stronger. All improvement in any muscle function comes from
stressing and recovering. On one day, you go out and exercise hard enough to
make your muscles burn during exercise. The burning is a sign that you are
damaging your muscles. On the next day, your muscles feel sore because they
are
damaged and need time to recover. Scientist call this DOMS, delayed onset
muscle soreness.
It takes at least eight hours to feel this type of soreness. You finish a
workout and feel great; then you get up the next morning and your exercised
muscles feel sore. We used to think that next-day muscle soreness is caused
by
a buildup of lactic acid in muscles, but now we know that lactic acid has
nothing to do it. Next-day muscle soreness is caused by damage to the muscle
fibers themselves. Muscle biopsies taken on the day after hard exercise show
bleeding and disruption of the z-band filaments that hold muscle fibers
together as they slide over each other during a contraction.
Scientists can tell how much muscle damage has occurred by measuring blood
levels of a muscle enzyme called CPK. CPK is normally found in muscles and
is
released into the bloodstream when muscles are damaged. Those exercisers who
have the highest post-exercise blood levels of CPK often have the most
muscle
soreness. Using blood CPK levels as a measure of muscle damage, researchers
have shown that people who continue to exercise when their muscles feel sore
are the ones most likely to feel sore on the next day.
Many people think that cooling down by exercising at a very slow pace after
exercising more vigorously, helps to prevent muscle soreness. It doesn't.
Cooling down speeds up the removal of lactic acid from muscles, but a
buildup
of lactic acid does not cause muscle soreness, so cooling down will not help
to
prevent muscle soreness. Stretching does not prevent soreness either, since
post-exercise soreness is not due to contracted muscle fibers.
Next-day muscle soreness should be used as a guide to training, whatever
your
sport. On one day, go out and exercise right up to the burn, back off when
your
muscles really start to burn, then pick up the pace again and exercise to
the
burn. Do this exercise-to-the-burn and recover until your muscles start to
feel
stiff, and then stop the workout. Depending on how sore your muscles feel,
take
the next day off or go at a very slow pace. Do not attempt to train for
muscle
burning again until the soreness has gone away completely. Most athletes
take a
very hard workout on one day, go easy for one to seven days afterward, and
then
take a hard workout again. World-class marathon runners run very fast only
twice a week. The best weightlifters lift very heavy only once every two
weeks.
High jumpers jump for height only once a week. Shot putters throw for
distance
only once a week. Exercise training is done by stressing and recovering. | S*********g
发帖数: 7653 | | b***i
发帖数: 10018 | 3 你可能习惯了tempo了。试试interval或者long run，可能会酸。
【在 S*********g 的大作中提到】
: 为啥我现在很少酸痛，或者说 我没酸过了。。。
| R*****s
发帖数: 41236 | 4 nice article..
有时候早上起来是会觉得腿酸， 这也是俺意识到longrun后面
只跟一天recovery似乎不够的原因。。
out
you
from
to
【在 w****1 的大作中提到】
: What Causes Muscle
: Soreness?
: Gabe Mirkin, M.D.
: Your muscles should feel sore on some days after you exercise. If you go out
: and jog the same two miles at the same pace, day after day, you will never
: become faster, stronger or have greater endurance. If you stop lifting
: weights
: when your muscles start to burn, you won't feel sore on the next day and you
: will not become stronger. All improvement in any muscle function comes from
: stressing and recovering. On one day, you go out and exercise hard enough to
| g********s
发帖数: 1969 | 5 记得Dean Karnazes 跑50/50 marathons，好象每天都测血样，不知是不是这个CPK |
|
