樱桃汁和减少运动后酸痛的其他方法

樱桃汁和减少运动后酸痛的其他方法

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.

我承认:我不介意与运动有关的疼痛。事实上，我对此表示欢迎。现在，在你断定我是受虐狂之前，让我解释一下:我所说的疼痛类型是运动后的疼痛，可能会持续几天才会消失。延迟性肌肉酸痛(DOMS)是一种迹象，表明你的锻炼正在让你变得更强壮。我认为这是“好的”痛苦。这与“剧烈”的疼痛形成了鲜明对比，剧烈的疼痛通常发生在运动过程中，之后会变得更严重。这是你受伤的征兆。

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.

任何类型的活动都可能导致迟发性肌肉酸痛，尤其是剧烈运动或身体不习惯的运动。然而，迟发性肌肉酸痛最有可能发生在肌肉拉长(或偏心)运动后，如放下哑铃或跑下山。

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.

近一个世纪以来，迟发性肌肉酸痛一直被认为是肌肉中乳酸的累积所致。如今，乳酸作为一种会引起疼痛的废物，在健身界仍然享有一定的声誉。但科学表明，这是一个不公正的批评。我们的肌肉将葡萄糖分解成乳酸，乳酸被用作燃料。乳酸在运动后的几小时内就从肌肉中消失了，所以乳酸不能解释一两天之后发生的疼痛。

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，研究人员现在认为，这种不适是由于身体修复运动引起的肌肉微撕裂的过程。疼痛不是唯一的症状;肿胀、僵硬、压痛以及强度和运动范围的降低也会发生。当你再次做同样的运动时，你的迟发性肌肉酸痛可能会减轻，或者根本不会发生。你会更强大。

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.

一般来说，迟发性肌肉酸痛的运动是可以的，尽管你可能需要减少运动强度，或者把注意力集中在不受影响的地方。休息一天是可以的，但是不要把延迟性肌肉酸痛作为从锻炼中得到长期(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.事实上，体育活动可以减少你的疼痛，至少在你运动的时候。其他的方法也可以提供一些缓解。

Heat and cold

冷和热

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.

在对运动员经常使用的17项冰浴疗法试验的回顾中，研究人员得出结论，这项技术可能会减少运动后的疼痛。但研究显示，坐在一桶冷却至50多华氏度(约合30摄氏度)的水里——最理想的温度是10到15分钟——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.

按摩当然比坐在冷水浴中更令人愉快，研究表明，按摩至少可以暂时减少迟发性肌肉酸痛。在对9项关于按摩的研究的回顾中，其中6项研究发现按摩可以减轻疼痛。然而，问题是，这种益处通常只出现在迟发性肌肉酸痛的早期阶段，即运动后24小时。在运动48和72小时后，没有多少证据表明按摩有帮助。