櫻桃汁和減少運(yùn)動后酸痛的其他方法

櫻桃汁和減少運(yùn)動后酸痛的其他方法

I have a confession: I don't mind exercise-related pain. In fact, I welcome it. Now before you conclude that I'm a masochist, let me explain: The type of pain I'm talking about is soreness that comes after exercise and may last for a few days before going away. Known as delayed onset muscle soreness, or DOMS for short, it's a sign that your workout is making you stronger. I consider it "good" pain. That's in contrast to "bad" pain, which typically happens during exercise and gets worse afterward. It's a sign that you have an injury.

我承認(rèn):我不介意與運(yùn)動有關(guān)的疼痛。事實(shí)上，我對此表示歡迎。現(xiàn)在，在你斷定我是受虐狂之前，讓我解釋一下:我所說的疼痛類型是運(yùn)動后的疼痛，可能會持續(xù)幾天才會消失。延遲性肌肉酸痛(DOMS)是一種跡象，表明你的鍛煉正在讓你變得更強(qiáng)壯。我認(rèn)為這是“好的”痛苦。這與“劇烈”的疼痛形成了鮮明對比，劇烈的疼痛通常發(fā)生在運(yùn)動過程中，之后會變得更嚴(yán)重。這是你受傷的征兆。

Any type of activity can cause DOMS, especially if the exercise is strenuous or something to which your body isn't accustomed. However, DOMS is most likely to occur after muscle-lengthening (or eccentric) movements such as lowering a dumbbell or running downhill.

任何類型的活動都可能導(dǎo)致遲發(fā)性肌肉酸痛，尤其是劇烈運(yùn)動或身體不習(xí)慣的運(yùn)動。然而，遲發(fā)性肌肉酸痛最有可能發(fā)生在肌肉拉長(或偏心)運(yùn)動后，如放下啞鈴或跑下山。

For nearly a century, DOMS was widely attributed to the buildup of lactic acid in muscles. Today, lactic acid retains its reputation among some in the fitness world as a pain-causing waste product. But science has shown that to be a bum rap. Our muscles break down glucose into lactic acid (technically lactate), which is used as fuel. Lactate is removed from muscle within a few hours after exercise, so lactic acid can't explain soreness that occurs a day or two later.

近一個世紀(jì)以來，遲發(fā)性肌肉酸痛一直被認(rèn)為是肌肉中乳酸的累積所致。如今，乳酸作為一種會引起疼痛的廢物，在健身界仍然享有一定的聲譽(yù)。但科學(xué)表明，這是一個不公正的批評。我們的肌肉將葡萄糖分解成乳酸，乳酸被用作燃料。乳酸在運(yùn)動后的幾小時內(nèi)就從肌肉中消失了，所以乳酸不能解釋一兩天之后發(fā)生的疼痛。

Instead, researchers now believe that the discomfort is due to the process by which the body repairs micro-tears in muscle caused by exercise. Soreness isn't the only symptom; swelling, stiffness, tenderness and a reduction in strength and range of motion can also occur. When you do the same activity again, your DOMS will likely be milder -- or won't occur at all. And you'll be stronger.

相反，研究人員現(xiàn)在認(rèn)為，這種不適是由于身體修復(fù)運(yùn)動引起的肌肉微撕裂的過程。疼痛不是唯一的癥狀;腫脹、僵硬、壓痛以及強(qiáng)度和運(yùn)動范圍的降低也會發(fā)生。當(dāng)你再次做同樣的運(yùn)動時，你的遲發(fā)性肌肉酸痛可能會減輕，或者根本不會發(fā)生。你會更強(qiáng)大。

It's generally fine to exercise with DOMS, though you may need to dial back the intensity or focus on areas not affected. Taking a day off to rest is OK, but don't use DOMS as an excuse for an extended (or permanent) break from exercise.

一般來說，遲發(fā)性肌肉酸痛的運(yùn)動是可以的，盡管你可能需要減少運(yùn)動強(qiáng)度，或者把注意力集中在不受影響的地方。休息一天是可以的，但是不要把延遲性肌肉酸痛作為從鍛煉中得到長期(或永久)休息的借口。

In fact, physical activity may decrease your soreness, at least while you're doing the activity. Other methods may provide some relief as well.事實(shí)上，體育活動可以減少你的疼痛，至少在你運(yùn)動的時候。其他的方法也可以提供一些緩解。

Heat and cold

冷和熱

In a review of 17 trials of ice-bath treatments, which are often used by athletes, researchers concluded that the technique may reduce soreness after exercise. But sitting in a tub of water chilled to 50-something degrees Fahrenheit -- ideally for 10 to 15 minutes, according to research-- isn't exactly pleasant.

在對運(yùn)動員經(jīng)常使用的17項(xiàng)冰浴療法試驗(yàn)的回顧中，研究人員得出結(jié)論，這項(xiàng)技術(shù)可能會減少運(yùn)動后的疼痛。但研究顯示，坐在一桶冷卻至50多華氏度(約合30攝氏度)的水里——最理想的溫度是10到15分鐘——并不是很舒服。

Massage

按摩

Getting a massage is certainly more enjoyable than sitting in a cold bath, and research suggests it may reduce DOMS, at least temporarily. In a review of nine studies on massage, six of them found that it alleviated soreness. The rub, however, is that the benefit generally occurred only in the early stages of DOMS, at 24 hours post-exercise. At 48 and 72 hours after exercise, there was less evidence that massage helped.

按摩當(dāng)然比坐在冷水浴中更令人愉快，研究表明，按摩至少可以暫時減少遲發(fā)性肌肉酸痛。在對9項(xiàng)關(guān)于按摩的研究的回顧中，其中6項(xiàng)研究發(fā)現(xiàn)按摩可以減輕疼痛。然而，問題是，這種益處通常只出現(xiàn)在遲發(fā)性肌肉酸痛的早期階段，即運(yùn)動后24小時。在運(yùn)動48和72小時后，沒有多少證據(jù)表明按摩有幫助。