Why do your muscles become sore after extensive exercise?

Answer 1

Hard exercise causes muscle damage. In fact, this is the principle you have to follow to increase muscle size. "Muscle damage must precede size increases. The repair process causes increased muscle size," says William Evans, Ph.D., at Penn State University. If you looked under a microscope at your sore muscles after a hard or fast workout, you would see torn and ruptured individual muscle cells, and breakdown of the membranes between them. There are some components of cells that are too large to escape from normal cells, but when cells are beaten up and have broken membranes, the large molecules escape and end up in your bloodstream. This is useful to researchers, because they can study muscle damage by taking blood samples rather than muscle biopsies. An enzyme called creatine kinase (CK) is an example, which is often used as an index of muscle damage. Another enzyme called lactate dehydrogenase is an example of a molecule that comes from the breakdown of the lipid cell membranes themselves, and it also leaves its "footprints" in the blood. Concentrations of these "escaped" enzymes are seen to rise as high as two to 10 times normal in the blood depending upon type, duration, and intensity of training bouts.

Muscle cell damage not only leaves you stiff and sore, you also lose some muscle strength; you won’t be able to move as well as normal, and you may have swelling. The kind of exercise you perform can affect how you feel. Sometimes your muscles stretch and return to their original size; this is called eccentric exercise. (If the muscle has not been pre-stretched before use, the limited range-of-motion (ROM) will allow for eccentric activity to predominate.) Other times your muscles contract and return to their original size: this is called concentric exercise. (Here, pre-stretching will prevent muscle tearing as the muscle tries to move through its accustomed range-of-motion.) Lifting weights in an arm-curl is concentric; letting the weight down to lengthen the arm is eccentric.

Almost all current theories acknowledge that eccentric action is the primary initiator of muscle soreness. Many studies over the years have compared concentric, eccentric, and static muscle actions, with those performing eccentric activity having, by far, the most muscle soreness. A rather clear-cut study was undertaken in the 1980’s having test subjects run on a treadmill for 45 minutes on two separate days. Initially, they would run on a level grade. Another day they would run on a 10% downhill grade. No muscle required extensive eccentric action, resulted in considerable soreness within 24 to 48 hours, even though the blood lactate levels, previously thought to cause muscle soreness, were much higher with level running.

High-intensity, speed workouts can also affect how you feel. Muscles become sore after faster movement, even if the force and work levels were higher at slower speeds, according to studies from East Carolina University and the University of Wyoming. Sometimes you may hear that protein loss is a factor in sore muscles, but this is not the case. It is true that exercise increases protein turnover because some is broken down and is replaced during repair, but the amount is much less than most would believe. Most Americans get about 15% of their total calories from protein, which is about twice the recommended dietary allowance. Generally, they don’t need extra in their diet, or protein, or amino acid supplements for that matter. But those engaged in high-intensity, strength-demanding athletic endeavors, probably do need more protein than the average. As much as one gram of protein per pound of body of weight might be needed to build and sustain muscles and the power they generate

Answer 2

Muscles become sore after heavy and repetitive exercise because they have run out of oxygen supplied to the muscle cells.

In an oxygen free, or anaerobic, environment, there is a buildup of acid, such as pyruvic and lactic acid.

Answer 3

You're stretching them beyond what they are used to, and they're "rebelling". You work that soreness out when they get used to it. If you suddenly increased the repetitions by a lot, or if you started doing another kind of exercise, whatever muscles that are overworked would react in the same way.

Answer 4

Lactic acid. A long term exercise program will build up blood circulation in the muscles, so the lactic acid can be carried away faster.

Answer 5

It boils all the way down to creating "greater valuable" possibilities, quite than continually making the "superb" decision. ideally, you're able to the two consume and workout completely daily, yet making any attempt in any respect remains greater valuable than no longer something. in spite of the undeniable fact that, while you're no longer seeing the outcomes which you extremely want to establish, then you quite might desire to alter issues up - that's only that straightforward. My guess is which you probable are not work out intensely sufficient. An occasional walk/cycle/swim is superb, yet once you're no longer quite getting your heart fee up - and protecting it there for a physically powerful half-hour - then you quite probable only are not working intensely to establish the outcomes which you extremely want to establish. additionally, you desire might desire to characteristic in some resistant education as nicely. whether that's only bodyweight workout, you're able to desire to do something different than only cardio.

Answer 6

well, it is probably because your body isnt yoused to exercising therefor causing it to react differently. but dotn worry, if you keep exercising and it becomes something you do often, then u wont get pain at all. its just like horseback riding:P!!~

Answer 7

Buildup of lactic acid.