After strengh training?

Question

After strengh training like the day after.. i feel really sore should i stretch out the lactic acid or do cardio to burn it off. which one is a better idea

Answer 1

delayed onset muscle soreness or DOMS is not caused from lactic acid. this was believed to be true many years ago. DOMS is caused by the combination of microtrauma to skeletal muscle and the loss of calcium homeostasis in the muscle cell.

Ways to decrease DOMS:

stretch the trained muscles sufficiently immediately after exercise

post workout supplementation in the form of a whey protein powder, blended protein, soy protein isolate or BCAA's. a muscle must first recover from exercise before it can adapt and become more effecient. resistance training is catabolic by nature, the quicker nutrients are ingested after workout the faster the quicker recover can begin. always ingest protein and carbs after resistance training.

creatine supplementation helps to both buffer lactic acid during exercise and to keep ATP stores full.

using active recovery. active recovery helps by increasing blood flow to the muscle which brings nutrients (with the right diet) and more oxygen. active recovery can range from light cardio to using light weights equal or less than 60% or the 1RM

L-Glutamine supplementation of 10 grams taken before and after trainng will help reduce muscle catabolism and aid in recovery.

Answer 2

sit down down on the floor which incorporate your legs out in front of you yet aside, very almost like a straddle. stretch to a minimum of one leg then the quite a few. Then stretch down the middle. keep your decrease back as we communicate as quickly as you're attempting this, do not enable it curl up. After a on an identical time as you would be waiting to place your elbows on the floor on an identical time as in this place. additionally paintings on spreading your legs a dash wider each and every time. As your stretching be certain to take preserve breaths. each and every time you exhale attempt to stretch a dash extra suitable. Flexibility takes an prolonged time! do not make it injury yet you may experience a snug burning. If it hurts you danger pulling a muscle.

Answer 3

stretch and REST. Soreness is from overworking your muscles. It's a GOOD thing. You need to eat a lot of protein to make those muscles grow bigger.