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WATCH OUT FOR ACHING.

General.

Recommendations.

Definitions.

Recovering
between series.

Aching.

Food
and weights.

Something to think about.

Initiation.

First
program.

Beginner.

Second
program.
Aching
    
    Aching is the logical consequence of a training session more intensive than usual.
Until recently, people believed that aching was due to residues of lactic acid in the muscles after intensive or unusual effort.
    The famous story of lactic acid.
In fact, considering the blood flow and the vasodilation present at the time of the effort, the area that worked does not contain any more lactic acid than the rest of the body. If the pains were due to lactic acid, the entire body would ache.
Which is not the case.
Lactic acid is eliminated within minutes after the physical effort.
In actual fact, the muscular fibres suffer microtears.
    Eccentric efforts are the most traumatising in this field.

Examples:
    Going down a mountain.
    Sitting on a chair.
In an eccentric movement, the muscle makes an effort as its insertion points move apart.
The pain is due to this tear and its repair.
Everyone knows that aspirin thins the blood, but has nothing to do with lactic acid. Aspirin, however, relieves some of the pain caused by these tears.

Ah! preconceived ideas!

Massaging helps you to recuperate and prevents contractures.

Almost vital for beginners, or when resuming training at the start of the season, light sessions working a wide range of muscular groups are recommended.
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