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WEIGHT TRAINING

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  • Why Do We Feel Sore After Working Out?

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  • At-Home Exercises to Tone Your Arms

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  • The Benefits of Training with a Swiss Ball

    Written by guest author N.P.Burggraaff I’m sure you’ve seen them in the gym or maybe someone in your office even uses it as a chair to sit on. This big exercise ball comes with many names such as gym-bal, stability-ball and Swiss-ball. The Swiss bal...
  • Does Waist Training Work?

    Written by guest author N.P.Burggraaff If you follow fitness gurus on Instagram, you will have come across the latest fitness trend of waist training. Just type in #waisttraining and you’ll be flooded with threads about the newest ‘fitness’ rage. Ev...
  • The Truth About Weightlifting Belts

    Written by guest author N.P.Burggraaff Have you ever noticed the protective belts weightlifting athletes always wear? Actually, not only do pro athletes wear those belts, but you can most probably spot them in your own gym! When you look around in y...
  • Ab Exercises For When You Have Lower Back Pain

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. If you are s...
  • How to Get Broad Shoulders

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. A lot of peo...
  • Muscle soreness 101

    Written by guest author Nynke Burggraaff Right after an intense workout, you feel you can take on the world. Unfortunately this blissful feeling is sometimes followed by an aching soreness which can make you regret training so hard. You could also f...
  • Muscle Building Secrets Unraveled

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  • How Heavy Should You Lift?

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  • Why weight training is essential

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  • Benefits of Weight Training

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  • Is it better to lose fat before weight training

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  • Beginners Training Workout

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  • Intermediate Workout Program

    by Startlivingright.net – People that have some knowledge in training with weights can follow an Intermediate Workout Program to see better results.     This program has been designed for anyone who has an intermediate level of fitness or s...
  • Advanced Workout Program

    by Experienced people that have been training with weights for long time can pursue an Advanced Workout Program to see better results.     This program has been designed for anyone who has an advanced level of fitness and lots of experience...
  • How long and how often should you lift

    by Startlivingright.net – Get more info about how long and how often should you practice weight lifting and muscle training workouts and how strict should it be. Among...
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    by Startlivingright.net – Know more about the efficacy of applying rets and sets repeatedly, and its impact on muscle exercise, fitness and fat loss. There are many di...
  • Supersets uncovered

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  • Women Weight Lifting

    by Startlivingright.net – Women are definitely required and advised to practice Women Weight Lifting without fearing of becoming bulky. You’ll often hear women say tha...
  • Bodybuilding

    by Startlivingright.net – Weight training, muscle exercise and cardio programs specific for fat loss, bodybuilding and size gain seekers. Check them now!     This program is extremely popular with bodybuilders and is one of the best for any...
  • How to build a six pack

    by Startlivingright.net – One of the most sought after goals is sculpting six packs, achieved naturally through exercise, eating protein and weight workouts.     One of the most sought after fitness goals of many is to sculpt a ripped midse...
  • Cardio & resistance training workouts

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  • Lifestyle habits of athletes

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Muscle soreness 101

Written by guest author Nynke Burggraaff

Right after an intense workout, you feel you can take on the world. Unfortunately this blissful feeling is sometimes followed by an aching soreness which can make you regret training so hard. You could also feel the opposite and feel satisfied because the soreness must mean you trained well.

Weve all had it: muscle soreness. In this article well discuss what it is, why it sometimes takes days to kick in and if there is an easy cure. For answers to these and more questions keep reading.

Types of muscle soreness

There are two types of muscle soreness: the muscle soreness you feel right after a workout, or, acute muscle soreness (by straining a muscle for instance). This muscle soreness is called immediate soreness. It is cause by lactic acid which irritates the free nerve endings.

The second type of muscle soreness is called for delayed onset muscle soreness (DOMS). This is the soreness that kicks in after 24 to 48 hours after an intense workout. 

Causes for DOMS

Muscle soreness occurs after damage has been inflicted on a muscle from doing a movement it is unfamiliar with. The cause of the pain is due to microscopic tears in the muscle fibers. After inflicting damage to these muscle fibers, they eventually recover and so called intramuscular coordinationwill occur. In other words, this means adding more fiber to your existing muscle fibers.  

After muscle damage has occurred from exercise, your body will fully recuperate and become stronger. While the release of lactic acid causes discomfort in immediate soreness, it is now widely accepted that this is not the case for DOMS. As muscles repair themselves after a heavy intense workout, certain substances are slowly released and these are believed to create the aching muscle soreness you feel days after your workout.

Muscle soreness after workouts

When you first start working out, you will be more likely to feel muscle soreness because your body is not used to the movements. The more often you train, the less likely you will experience muscle soreness due to your body adapting to the movements.

Here is an example: lets say that you regularly train your triceps with dumbbells. At first, you will feel soreness but after a while your body will get accustomed. However it could very well be that if you switch up your triceps exercise to dips (an exercise without dumbbells); you will experience DOMS after a few days. This would make sense since muscle soreness occurs from movements your body is not used to.

Working out with muscle soreness:  do or don't?

We now know that muscles after an intense workout are damaged and that eventually they will recover. Many fitness experts will say it is best to wait for these muscles to recover before taking on a new intense work out. This sounds logical in the sense that when you work out with soreness there is an increased chance of injuring yourself. It can be hard to differentiate between muscle soreness and an actual injury. 

Some fitness experts recommend light cardio, such as a jog, when you have muscle ache. They claim this helps to increase blood circulation and transport nutrients to the muscles which repairs the tears and muscle damage quicker.

While there are many opinions on whether or not to continue working out with muscle soreness, I recommend listening closely to your body. Remember, overdoingit can cause injuries which might make you unable to work out at all.

Is there a fast cure?

This is debatable. Some people swear by taking a sauna or even an ice bath. The truth is there is no scientific research to support these cures. Some people find that light cardio helps to soothe muscle soreness.

However, if the muscle soreness is extreme, you can always take medication and painkillers. Keep in mind that numbing the ache does not make the cause of the pain go away. Be careful if you choose to exercise while taking medication.  

Conclusion

Muscle soreness occurs after a workout or movement your body is not used to. Depending on the level of intensity of the movement, you can experience immediate soreness or delayed soreness. The latter is generally the more painful soreness and this kicks in between 24/48 hours after the workout. Feeling sore after a workout is not an indication of success but merely an indication that you are doing something the body isnt used to, such as or new routines or heavier weights.

It is debatable whether or not to work out with muscle soreness. Muscle  soreness can mask new infliction of pain during a workout and this could cause for further injury.

 

 

 

 

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