by Pam George

Are your workouts all push, push, push? Do you feel the need to push to exhaustion?
Do you judge the quality of your workout by the soreness of your body after your workouts?

What exactly is the soreness you feel after a workout? Delayed onset muscle soreness (DOMS) is thought to be damage to muscle or connective tissue surrounding muscle caused by an increase in the demand placed on that particular muscle or muscles (microscopic tears in connective muscle tissue).

Muscle will adapt to the increased load and usually will only get DOMS again if the intensity is increased or an exercise selection is new. You can prevent DOMS by gradually increasing the intensity (difficulty) of the exercise. You can also reduce the onset of DOMS with new selections of exercise by starting a new exercise gradually.

Workouts don’t need to create soreness in your muscles and should never create soreness in your joints. Quality workouts that employ a mind body connection can have a much stronger impact on your muscles without the soreness often seen with the push, push mentality.

You do need to challenge yourself to see improvement, but gradually progressing a workout with a slower more conservative start can help you prevent soreness while still allowing you to see progress.

Injuries can happen when you don’t incorporate a mind-body connection and listen to your body. Pushing through pain will likely result in injury and the severity of the injury can put your workouts out of commission.

Instead of judging your workout by the amount of soreness in your muscles track the success of your workouts by the increases your are making in weight lifted or repetitions executed. Watch for your form to get sloppy and stop when you can no longer execute a movement with good form.

Truly workout with No Pain and All Gain.