(ORDO NEWS) — Summer’s soon. If you are thinking about the gym, then think harder. Habitual pain after training for a good result is not as necessary as many people think.
The well-known phrase No pain, no gain (“No pain – no results”) seems to be losing its relevance. There are many reasons for sore muscles after a workout.
But contrary to popular belief, you don’t have to feel sore hours or days after a workout to know you’ve had a good workout. Delayed onset muscle soreness (DOMS) tends to occur after particularly hard exercise.
For example, the muscles of the upper extremities (such as the biceps) may be more susceptible to DOMS because they are less involved in life than the leg muscles.
DOMS can occur even hours after exercise; usually the pain peaks after about two days, depending on the intensity and amount of exercise. And although DOMS is common, the cause of the occurrence is still not fully understood.
What Scientists Have Found
How often and how severely a person experiences DOMS varies. Research has shown that people with a certain genetic makeup are better able to recover from heavy exercise.
DOMS is less commonly experienced by people who exercise regularly. Therefore, with regular training, you can be sure that the absence of pain is not a bad sign. In fact, the muscles began to better cope with damage and recover from them.
For particularly violent athletes, it is suggested that instead of training to the point of pain, concentrate on the principle of “progressive overload”. So, the amount of exercise and muscle stress will increase gradually.
Scientists note that progressive overload is not only an effective way to build muscle and strength, it can also reduce the incidence of DOMS. Research shows that even a few weeks of regular use of progressive overload during training is enough to see this effect.
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