How to Avoid And Prevent Muscle Fatigue

If we intensely strain our muscles for an extended period of time, muscle fatigue, which is best known to all athletes and the active population happens.

This known sensation of unordered movement can also happen to the inactive population when the position or the movement of the body is changed or there is more physical activity.

If you haven’t exercised for a long time and you are under stress, the muscles are not ready for fast and intense activities. Start gradually with longer warming and moderate stretching to reduce muscle inflammation which is inevitable.

Muscle fatigue (an area that still needs to be scientifically studied) is believed to be due to lack of oxygen, which is required during long-term time activities.

The person performing the movement is not able to get enough oxygen in sufficient quantity so it can be available for the muscles that perform intensive work.

Obviously, the movements which a muscle can perform during exercise without any fatigue directly depends on its blood content.

When the muscle lacks oxygen, lactic acid begins to accumulate in the muscles. The accumulation of lactic acid in the muscles is most often associated with muscle fatigue or pain.

Training to increase endurance does not directly affect the level of accumulated lactic acid in the muscles but can make the person resistant to the pain that occurs during its accumulation.

This pain discourages many inactive exercise workers and urges them to stop regular exercise. It is important to point out that moderate pain in the muscles is a sign that the body is awake, and that muscle action is not so bad.

 

Three types of muscle inflammation

The first is the so-called mild pain, which is when there is slight tension in our muscles.

The other is slightly more intense and occurs slightly later (24 to 48 hours after exercise) and can last for 3 to 5 days.

In this case, the entire organism is acidifying (decreases the blood value) which may be bad due to the appearance of some infections, illnesses, etc.

This is not so bad for the organism if it is occasional. Because of this reason, people often reach for aspirin, to remove this unpleasant feeling, and athletes usually leave that up to natural processes of the body.

And the third kind is real fatigue where the muscles cease to function. This is very rarely experienced by average practitioners.

It mainly occurs in professional athletes and besides pain in the body there is nausea, dizziness, general weakness, and even vomiting.

After such fatigue we need to simply reduce the intensity of the activity or completely quit after which we should rest, hot bathe, get a massage and last but not least, have a proper diet that includes a large amount of green leafy vegetables, nuts etc.

It is important to point out that you will be prone to inflammation if you consume a lot of meat, dairy products and sugars that acidify the body by itself.

Those who use drugs will probably reach for aspirin or aniline, but it’s important that these drugs be taken before exercise because then the ingredients of the drug will work better.

Ginger works very favorably against muscle pain and purifies the body, thereby preventing the appearance of lactic acid.

In fact, if you feel greater pain it is very useful to go for a slow walk, jump on a trampoline etc. All of this stimulates the accelerated work of the lymph which contributes to the rapid secretion of lactic acid outside the body.

It is very important to drink more liquids, especially water, because if you get muscle fiber due to dehydration, your body will need three times more rest and recovery.

The juice of freshly squeezed lemon, though with an acidic taste, is a powdered elixir for the muscles and the cherry juice as well because its active ingredients stimulate the excretion of lactic acid outside the body.