Whether fitness needs to wait for the soreness to disappear before practicing, depends on the fitness program as well as the cause and degree of soreness and other comprehensive considerations. When anaerobic exercise, the body produces lactic acid that cannot be discharged through breathing, resulting in muscle soreness, it is not necessary to wait for the soreness to disappear before practicing. And the soreness caused by improper training methods or overtraining, need to wait for the soreness to disappear before practicing, can rest or treatment under the guidance of doctors or rehabilitation therapists. A, according to the degree of soreness to determine whether you can continue to exercise 1, mild soreness, you can reduce the intensity of exercise to continue to exercise or other parts of the exercise. This soreness can be relieved by massage, stretching, pay attention to the protection of the sore parts; 2, moderate or severe soreness, indicating that the accumulated lactic acid is more, may lead to poor blood circulation, not suitable for continued exercise, need to rest for a period of time and wait for the soreness to disappear before practicing. Second, the method of relieving soreness 1, pay attention to pre-workout warm-up, develop a scientific and reasonable fitness plan, step by step, can prevent the occurrence of muscle soreness; 2, 1-2 days after training muscle soreness, stiffness is the performance of delayed muscle soreness, this soreness is common after changing the training plan, changing the training mode or a large increase in training time and intensity. It can be relieved by foam axis recovery training and sports patches; 3, Chinese medicine can be applied to regulate, Chinese medicine compound can also relieve muscle soreness to a certain extent and help the body recover.