Why don't you worry if you don't have muscle pain after muscle training?
'Muscle pain' is associated with muscle training, but on the day when muscle pain occurred while continuing muscle training, I felt like I was assured of my efforts, saying 'I was doing my best yesterday's muscle training.' On days when I don't have muscle pain, I sometimes get caught up in anxious feelings like 'Isn't there enough driving yesterday ...?' In response to these feelings, 'It's okay if you don't have any muscle pain,' said David Clark, an applied sports scientist who has been involved in athlete-level sports for over 20 years, and skeletal muscle and tendon physiology by muscle training. Associate Professor Rob Erskine, who specializes in change in sports, explains.
Here's why you don't need to feel sore after a workout to know it's worked
Myalgia refers to the pain and stiffness that occurs in the muscles after training, and is academically called 'Delayed onset muscle soreness (DOMS)'. Delayed onset muscle soreness occurs when you perform strenuous or unfamiliar exercises, and in particular, the type of muscle training called ' eccentric training ' that 'lowers' the body and weight against gravity is unfamiliar to humans. It is said that delayed onset muscle soreness is likely to occur because it focuses on movement.
Delayed onset muscle sore is known to begin as early as a few hours after exercise and peak around two full days after exercise, but the question 'Why does delayed onset muscle soreness occur?' I'm still not sure. According to Clark et al., There are four types of phenomena associated with delayed onset muscle soreness in modern academic circles:
1: Physical damage to the protein structure of muscle fibers
2: Fascia damage
3: Damage to connective tissue surrounding muscle fibers
4: Degradation of muscle proteins produced by the inflammatory reaction of the body. Stimulation to specific nerves associated with it
As mentioned above, it has been confirmed that delayed onset muscle soreness is the result of damage to each tissue of the muscle. This damage to the muscles lasts up to two weeks, but once delayed onset muscle soreness occurs, the chances of developing delayed onset muscle soreness with the same exercise
In addition, it is known that elderly people are more likely to develop delayed onset muscle soreness and that there is a gene that makes it easier to cure muscle soreness, but basically it is 'difficult to prevent muscle soreness'. It is a conclusion that you may think that 'after all, muscle pain can only be accepted and it can be treated as evidence that you worked hard on muscle training', but Clark et al. 'Muscle pain guarantees the effect of muscle training. Not. '
According to Clark et al., Myalgia is caused by 'exercise of a type and intensity that the body is not accustomed to'. Therefore, even if you continue exercising of the same type and intensity and your muscle pain disappears, this is just a result of improved endurance and resilience against muscle damage. But muscles can no longer be trained. '
Clark and colleagues advise people who have continued the style of 'training until they have muscle aches' to follow the principle of ' progressive overload .' Progressive overload is a principle that combines the two words progressive (progressing little by little) and overload (overloading), and gradually tightens the number of rep , load, frequency, interval, etc. of muscle training. Refers to the method.
Research results have also been reported that progressive overload not only enhances the effect of muscle training but also reduces the incidence of delayed onset muscle soreness, and that the effect can be sufficiently obtained by continuing for several weeks. Clark et al. Commented, 'If you increase the number of rep and increase the load little by little every week, it will be easier to estimate how effective the muscle training so far has been.'
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in Science, Posted by darkhorse_log