Sometimes new clients tell us “I loved my first workout at your Dunedin Gym, but I am SO SORE! What can I do?”
Starting a workout program at your Dunedin gym can be challenging. Making the time to exercise, following instructions from your Fitness Coach, and setting goals are hard enough, but now you have the muscle soreness that comes with adapting to that regimen. It can all be a little overwhelming.
After participating in some kind of strenuous physical activity, particularly something new to your body, it is common to experience muscle soreness, according to the experts. “Muscles go through quite a bit of physical stress when we exercise,” says Rick Sharp, professor of exercise physiology at Iowa State University in Ames. “Mild soreness is just a natural outcome of any kind of physical activity,” he says. “And it is most prevalent in beginning stages of a program.”
Delayed Onset Muscle Soreness
Exercise physiologists refer to the gradually increasing discomfort that occurs between 24 and 48 hours after activity as delayed onset muscle soreness (DOMS), and it is perfectly normal.
“Delayed onset muscle soreness (DOMS) is a common result of physical activity that stresses the muscle tissue beyond what it is accustomed to,” says David O. Draper, professor and director of the graduate program in sports medicine/athletic training at Brigham Young University in Provo, Utah.
To be more specific, delayed onset muscle soreness occurs when the muscle is performing an eccentric, or lengthening contraction, also called the “negative” portion of the repetition. If you are doing bicep curls, for example, when you bend your elbow and lift the weight to your shoulders, that is the “positive” portion of the repetition. When you lower the weight to return it to the starting position, that is the “negative” portion of the repetition, and that is the only part that makes you sore.
But the Negative is also the most productive portion of the repetition in terms of increasing your muscular size and strength, so don’t even think about trying to avoid it by only doing the lifting part :).
Ease Those Aching Muscles
So what can you do to alleviate the pain? Patty breaks down how to alleviate the muscle soreness you got from your last Dunedin gym workout: