Why You Don't Need to Feel Sore After a Workout to Know if You've Exercised Enough.?

chaman880
Author - chaman880
April 03, 2022
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"No pain, no gain" is a common expression when it comes to diagnosing a condition. It could also be why many of us think you need to feel pain after exercising to know you have done enough.

There are many reasons why your muscles may ache after exercising. But, contrary to popular belief, you do not really need to feel pain for hours or days after exercising to know that you have a good workout.

 

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Acute Muscle Pain (DOMS) is a scientific term that describes the pain and tenderness that our muscles have after exercise. Usually, it occurs after strenuous exercise, or when we are doing weird exercises. It can occur after any type of exercise, although it is more common after exercise.

 

This is a movement in which the muscles withstand the load as extended (such as when running down or down stairs). The upper extremity muscles (such as the biceps and shoulders) may be easier for DOMS as they may not be accustomed to exercising.

 

While DOMS can occur even hours after exercise, it usually rises about two days later, depending on the intensity and intensity of the exercise. But while DOMS is common, the reason for its occurrence remains unclear - although researchers have a few ideas about what happens.

The current theory of science is that DOMS is connected to a combination of:

 

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Mechanical damage (in the structure of muscle fiber protein),

Injury to the membrane that blocks muscle fiber,

Injury to the connective tissue around the muscle fibers,

Inflammatory immune system, which causes further degradation of muscle protein and regeneration of certain nerves, causing pain.

Some degree of muscle damage caused by exercise is probably needed to help build bigger, stronger muscles. In fact, although muscle injury as a result of exercise may reduce muscle function after exercise (sometimes even for two weeks), it is less likely that you will receive DOMS at the same rate the next time you exercise.

 

This may also explain why people who exercise regularly do not receive DOMS regularly.

 

Regular weight training, focusing on eccentric exercises (such as squats, deadlifts, and bench presses) has been shown to reduce the harmful effect of muscle exercise after ten exercises. There are probably many reasons for this, but mainly related to the fact that the muscles are better at preventing damage.

How often a person experiences and how bad DOMS varies from person to person. However, older people may be at greater risk for muscle damage caused by exercise and DOMS, possibly because their muscles can not recover after strenuous exercise.

 

Studies have also shown that people with certain genes are better able to recover from abnormal exercise than other people who do exactly the same work.

 

If you are starting a new exercise program and your initial workout is too strong or lasts longer, it is very difficult to avoid DOMS. Adding eccentric exercises to your training program may lead to DOMS.

 

But again, being in pain does not mean that you have to have a good time - it means that you are doing something that your muscles are not used to.

 

So if you exercise regularly and find that you do not feel any pain later in the day or days after your exercise, make sure your exercise is still working - your muscles have just improved to deal with the damage and recover.

 

If you want to be strong and strong, instead of feeling like you need to exercise until you are in pain, focus on a principle called "continuous load". This is where you gradually increase how much exercise you do each time - like doing extra reps when you exercise or gaining extra weight.

 

Not only is continuous overeating shown to be an effective way to build muscle and strength, it may also reduce the frequency of DOMS. Studies show that even a few weeks of regular exercise during a workout is enough to see the effect.

 

So instead of measuring how much your workouts do based on how painful they are, try instead gradually increasing either the number of repetitions you do each week, or the amount of weight you lift. This growing gains of strength and power will show you how successful your previous exercise was.

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