Myths and Misconceptions: Muscle Soreness pt 3
MFC - Worksite fitness is the new gym
RSS Follow Become a Fan

Delivered by FeedBurner


Recent Posts

5 Essential Body-weight Exercises to Ward off Low Back Pain
The Power of Protein (Don’t Overdo it On Protein)
My secret smoothie recipe
How to build a healthy smoothie
AVERAGE JOE AND JANE???

Categories

"Better Sweaty BOGO & REFERRAL REWARDS
"BETTER SWEATY THAN DEAD" LABOR DAY SHOUT OUT
"Kudos to Kathy"
"Major Results Guaranteed or I'll train you for free"
"WORK SMARTER / NOT HARDER"
#GETUNDOCTORED
10 Walking Mistakes to Avoid (part 1)
15 day FITNESS CHALLENGE
15 MINUTE START SMART/ QUICK FIT
2 Fitness fortune cookies
2012 Starting a walking program
2012 Weight Lose & Fitness challenge "ON YOUR MARK"
3 FIT TIPS prevent ouverindulging at holiday parties
35% of those who make New Year’s resolutions break them
4 reasons to eat STEAL CUT OATMEAL
5 "ORGANIC" Foods you should NEVER eat
5 Essential Body-weight Exercises to Ward off Low Back Pain
5 REASONS MOST DIETS DON'T WORK
5 reasons why women should lift weights
5 Ways to De-stress Your Holiday Season
5k training
6 Best foods for Runners
6:19 Twelve minute mile ???
8 Reasons TABATA FIT15 Workouts are So Effective
A BIG THANK YOU TO Tammie Spence and Paul Bozik.
A few more reasons why women need to lift weights
Adults who sat for 11 hours or more a day had a 40 percent greater risk of dying in the next three y
Ann's House 5k race
ARE YOU WEARING YOUR PEDOMETER
Ask an expert
Ask Major Fitness free (detox*cleanse)
B.C.M Body Centered Maintenance
Better Sweaty than Dead Boot Camp
BETTER SWEATY WHO'S BAD?
Beware 5 foods that will ruin your results
Blog me @ majorfitnessbootcamp and tell me why.
BODY FAT RATING SCALE & BMI video
Boot Camp Rx
Bounce-back-ability
BSTD BOOT CAMP
Build your BEST BODY EVER!!!
Burn more fat during your workouts (INSIDER TIPS)
Challenge Assumptions
Check this out...
Congrats Patty G and Paul B above average 4 ot of 4
CORPORATE FITNESS CHALLENGE 2012 Millercoors "Are you Ready"?
Corporate Fitness Challenge Week 3 workout pics
Corporate Fitness Marathon Challenge 1/17/2012
CORPROATE FITNESS CHALLENGE WINNER IS????
Daily fitness fortune cookie
Deceivingly "Diet"
Don, Smart Start in action...
Don't be fooled 9 Foods That Can Fool You
Don't forget your weekly check in
Drop 20-60 pounds over the next 20 weeks!!!
Everyone loves a good snack
Exercise and Arthritis
Exercise and Menopause
FATS, The good, The Bad and the neutral
FIT "FITNESS" into your routine with FIT 15
FIT FACT-Flexibility Training Do's and Dont's
FIT FACTS
FIT N 15 ACCOUNTABILITY IS KEY!
FIT N 15 join today and your first week is free!
FIT15
FITness FIFteen one size doesn't fit all
FITNESS FORTUNE COOKIE
fitness fortune cookie #6
FITNESS FORTUNE COOKIE #7
Fitness is a Business Strategy
FREE BOOT CAMP FOR THE MONTH OF DECEMBER
Free FIT N 15 !!!
Free FIT N 15 test drive (limited offer)
Free FIT N 15 this Wednesday only limit 12
FREE fitness test drive this Saturday 7/9/2011
Free Friday boot camp
Free Manicure & Pedicure
GET ACTIVE MillerCoors!
GOAL SETTING
Healthiest Employer MillerCoors???
HOLIDAY SQUAT - A - THON
How BAD do you want it MillerCoors?
HOW BAD DO YOU WANT IT?
How Can I Have a Healthier Thanksgiving?
How do you WORK FITNESS into your day?
How Much Protein Do I Need?
How much time do you spend on staying healthy?
How to build a healthy smoothie
How would YOU like a free month of bootcamp?
I CAN I CAN I CAN
I DARE YOU TO JOURNAL
I did not require physical therapy/ Thad's video update
If you had to choose between 10 lbs over fit & healthy or
If you're sick and tired
INVEST IN YOUR HEALTH TODAY!!!
Investing in Workplace Wellness
Is 100% Whole Wheat bread bad?
kick start wellness/365
ladies combat fat e-book
Ladies learn the facts
Life style
MAJOR CORPORATE WELLNESS
Major FITness 15 Movement prep STRETCH
Major Fitness assessment
Major Fitness Corporate
MAJOR FITNESS/365
Major is the real deal in fitness
MILLERCOORS 30% discount and 2 free assessments
MillerCoors Brewery Trenton has Spoken!!!
MILLERCOORS DISCOUNT
MillerCoors Flexibility training
MillerCoors Free FIT N 15 Fat burning cardio test drive.
MILLERCOORS FREE WEIGHT LOSS ASSESSMENT
MillerCoors Thanks for your BLOG post
MillerCoors weight loss challenge (I want that trophy)!
MillerCoors Workout for Wellness
MILLERCOORS, COUNT DOWN TO THE PIG
MillerCoors, Major Fitness testimonials
MILLERCOORS, START SMART FLEXIBILITY FREE CONSULT !!!
MillerCoors, when you hit your mental wall
MillerF.I.I.T ASSESSMENT WEEK/Coors 64,000 step challenge/Paige's 5k/Pig Congrats/
Move your body "Flash Mob" Heirs Covenant Church of Cincinnati
MUSCLE SORENESS PART TWO
My secret smoothie recipe
MY TOP 10 REASONS TO MANAGE YOUR FITNESS
Myths and Misconceptions: Muscle Soreness pt3
Nate's Mission
NEW SPRING FITness 401K Plan
NEW TEACHERS Boot Camp
No Boundries, No Limits
nutrion
Nutrition
Oatmeal beaware
One size doesn't fit all FITness FIFteen!
Part 2 Your Game plan
Perks With a Payoff
Pop quiz, What's the single biggest source of calories
Prevent Back injury with PBM
PROTECT YOUR BODY FROM INJURY
QF-30/3D (Quick FIT30 3x per week) QF-30/2D (Quick FIT 2 Days per week)
QUICK BREAKFAST FOR PEOPLE ON THE GO
RE ASSESSMENT WEEK 52 SIGNED UP
Re assessments start Monday Feb 20 2012
REASONS TO BE FIT
Should I HIRE a Personal Trainer? Final assessmnet week 3/26/12
SMART START
Smart Start Preventive Maintenance
SPECIAL FORCES TROOP GLENDALE
Special offer to all MillerCoors -Weight Watchers participants
START SMART (NO DIET) GAME PLAN
Start Smart bring Wellness & Fitness to the workforce
START SMART LOW /BACK CONSULT TODAY!!!
Start Smart Move Smart #2
START SMART PREVENITIVE MAINTENENCE
START SMART/ MOVE SMART (Check don's video)
STOP EXERCISING!!!
Stretching 101
TAKE A MORE ACTIVE ROLE IN YOUR HEALTH
Tammie's 5 REASON
TEAMWORK+WELLNESS = SUCCESS!
testimonial
The #1 excuse is.........................
The BeneFITs of exercise
The best fat burner fruits to eat for breakfast are????
The COMMITTED @ MILLERCOORS Brewery, Trenton
The Event (Save the date)
The female WINNER is ????
The four P's
THE LAMEST excuse ever...
The Power of Protein (Don’t Overdo it On Protein)
the President's fitness challenge
THE TRUTH, What does bodyweight tell you
The Winner of the MillerCoors Plank off is????
There is no such thing as a magic pill or
Things You Can Accomplish In 15 Minutes
TRAINERS RANT
ultimate goals
Unhealthy Employees
WALK IT OFF 10,000
WARNING POP OUTKILLS TERROIST
Warning run don't walk
Weekend warrior workout
Weight Gain Season Begins part 2
Weight Gain Season Begins, do you have a plan?
Wellness
Wellness as a business STRATEGY!
Wellness as a state of health
What causes muscle soreness and how is it best relieved?
What causes sore muscles?
What do you do to avoid exercise BURNOUT?
WHAT IS AVERAGE JOE & JANE???
WHAT IS COMMITMENT?
WHAT IS TABATA FIT15???
What the results mean (Aerobic)
what to eat before a workout
What to eat for lunch?
What's your MOTIVATION?
Who's holding you accountible
WHY FIT 15
why Major FITness
WOMENS FIT CAMP PICS CHECK IT OUT
WOMENS FIT CAMP REMINDER video
Womens fit camp update video (ruff cut)
Womens Fitness REVOLUTION 5 ways to nurture self
Womens Only Out door Fit Camp
Workouts ON A EMPTY STOMACH
WORKPLACE WELLNESS
You Got This 4 resolution hacks for 2018!!!
You have the body that you accept
You really should get out more.
powered by

MAJOR FITNESS BLOG

Myths and Misconceptions: Muscle Soreness pt 3

Myths and Misconceptions: Muscle Soreness...

There is a common misconception that muscle soreness through exercise is inevitable and necessary to see results. For many, soreness acts as an indicator of a great workout. But this is a shortsighted view of exercise benefits and can have detrimental effects in the long run.
  
To clarify, this is not about the minor muscle stiffness that can be felt the day after a workout. This is about excessive soreness—the kind of soreness that lasts for a few days, has you avoiding stairs and dreading everyday activities such as putting on pants, getting in and out of a car, and even sneezing. Some people actually strive to experience this. And while a little soreness is safe and may motivate even the most sensitive among us, when it crosses the line toward debilitating movement, your body is telling you that you went too far.

The Science 
In short, all muscle soreness is a result of microscopic tears that take place through workouts, followed by swelling as part of the repair and rebuilding process. This may sound like a violent way to treat your body, but it is a necessary process to stimulate changes that improve strength and fitness. But how much is enough? To answer this accurately, lets look at the available research and remove any anecdotal biases from the equation.   
 
Cause and Effect
Many people argue in favor of soreness because they have experienced positive results and associate soreness with the results. But soreness does not necessarily equate with a cause and effect for the improvements. In fact, there is no scientific evidence that proves soreness gets better results. While there is a lack of research in this specific area, there is no shortage of research indicating that progressive challenges are responsible for improving fitness. The question then becomes, can we progress effectively without soreness? And the answer is a resounding YES. 
Consider world-class athletes. No athlete, after falling short in competition, has ever said, "I should have trained to be more sore." Yes, athletes do sometimes experience sore muscles from training. But it is neither the purpose nor the target of their training. In fact, workouts are often modified for athletes if they are experiencing excessive soreness. The measuring stick used to track success for an athlete has nothing to do with the level of soreness derived from day-to-day training and everything to do with the longer-term outcome of their training program and competition goals. In fact, too much soreness will negatively impact training and competition.

Overload
To improve fitness, it is true that an “overload” is required. This means you need to apply a challenge that is greater than what your body is accustomed to. However, this “overload” can be applied aggressively or it can be applied gradually. Many assume the more aggressively you overload, the faster you will see results. But the body is more complex than that and pain is its way of telling us to slow down with the overload.
Law of Diminishing Returns  
Most improvements follow a basic premise of “the more you put in, the more you’ll get out.” However, there is a tipping point that suggests a certain level of extra work does not yield any additional benefits. In short, it means you are working overtime and not getting paid for it. This can be illustrated through the concept of exercise dosage. Much like medical prescriptions, too high of a dose does not provide additional benefits nor increase the speed of benefits. Additionally, repeated “overdosing” can invite negative consequences. Extreme soreness is often just that—an “overdose” to the body.
 
Why it is Important to Avoid Muscle Soreness?
The Hot Iron syndrome… 
Most kids only need to touch a hot iron once. If you simply don’t like to feel pain, soreness is more likely to be a deterrent to exercise, not a motivator. In fact, it may be a subconscious reason it is so difficult to start up or get back to that first workout after a layoff.
Fitness should make everyday life easier, not harder…  
Extreme soreness naturally alters choices for activity outside of workouts. If your weekly leg workout leaves you feeling sore for three days, and you choose escalators over stairs, it defeats the functional purpose of being more fit.
Tighten up those muscles…
This phrase, which is often used to describe a positive outcome, may literally mean “tighten” in this case. Consistent states of soreness can easily reduce range of motion and lead to permanent changes to your movement patterns.

Overtraining and overuse injuries… 
Overtraining and overuse injuries take time to develop. Unfortunately, by the time they are noticed, you are too deep to reverse the process quickly. Aiming for and achieving soreness week in and week out is inviting either or both.
Distraction from more important goals of exercise…
Exercise and fitness success needs to have a far more sophisticated evaluation tool than the level of soreness. By aiming for soreness in the short term, we may be ignoring the true measurements of success for exercise, such as fitness, strength, functionality and longevity, among others.

How to Avoid Muscle Soreness and Still Achieve Great Results
Avoiding soreness is not the same as avoiding high intensities. High intensities and maximum effort can be reached through sensible and progressive overloading strategies. You just don’t want to start there. Gradual progressions are very effective and are a far more reasonable and comfortable way to improve fitness and reduce short- and long-term risks. This can be accomplished by understanding your current levels of fitness and strength, and applying small and frequent increases in intensities and volume according to where you are now—not the level you someday hope to reach.
Remember, fitness is built. It is not injected. Build it wisely…

4 Comments to Myths and Misconceptions: Muscle Soreness pt 3:

Comments RSS
essaypinglun.wordpress.com on Thursday, May 24, 2018 6:49 AM
文章关于最好的部分在这里与最好的链接或最好的团体。 您也可以检查该区域的Grapefest。 只要与建立联系,并在这里找到新的节日,并在这个完美的地区举办最好的活动。
Reply to comment


do my essay for me on Thursday, June 07, 2018 11:33 AM
Fat people now want to loose their fat because they understand that how much badness they have from this fat. From this fat they also get many decease and that was not good for their health. Now come here and start workout to loose their fat if you want that otherwise you skip that.
Reply to comment


laustan.com review on Wednesday, July 25, 2018 11:33 PM
It's miles essential to guide a scholar at domestic additionally in order that he may also higher do his challenge in nicely manners. home training is critical for any kid for his higher layout of any challenge or practical project as properly. A first rate thing is referred to here within the blog.
Reply to comment


loemrntdherid1 on Thursday, August 09, 2018 7:52 PM
It was very useful for me.
Reply to comment

Add a Comment

Your Name:
Email Address: (Required)
Website:
Comment:
Make your text bigger, bold, italic and more with HTML tags. We'll show you how.
Post Comment