Sore Does Not Mean A Good Work Out

  Wait, what?

You read that right!

We often hear phrases like “No pain, No gain“. However, this isn’t true. Delayed onset muscle soreness, better known as DOMS, has been linked to ‘effective’ workouts for a very long time. While people believe DOMS to be caused by the breaking down and building of new muscle, it is actually caused by the fascia and connective tissue bearing a new load or limit that it is not adapted to. This could mean you went heavier or tried a new movement you haven’t done before (aka stretching!). But that doesn’t mean it was effective! You can slightly increase loads, ranges of motions, and exercise adaptions while having an effective workout and have little to no soreness. Often, many more athletic and regularly active people will not get sore!

Personally, when I am in an active regime - adding weight and exercises for a specific program, I do not get sore!

Does this mean I won’t get sore?

Unfortunately, no. Every person is unique. What causes one person to be sore may not cause soreness in another, as their body has adapted to that movement and/or load. Beginners, especially, feel more soreness as their body has not adapted to the requirements of their exercise regime. This can cause people to give up quickly and not want to continue.

How can I prevent or help soreness?

As mentioned, what makes one person sore will not necessarily make the next sore. What can I do to help prevent and reduce soreness?

• Proper nutrition (protein)
• Proper sleep
• Regulate your training! (don't train harder than your body is ready for)
• Proper warm-up and cool-down
• Active recovery on rest days (walk, stretch, yoga)
• PROPER HYDRATION!

THIS IS WHERE FRESHEN UP HELPS YOU!

What is proper hydration?

Proper hydration is officially broke down to:

• About 15.5 cups (3.7 liters) of fluids a day for men
• About 11.5 cups (2.7 liters) of fluids a day for women

Personally, for my clients, I recommend around 1 gallon a day especially for those that are trying to lose weight, gain muscle, and are pretty active. Like all things with fitness, everybody has different levels of what is needed completely. For example, I have a heart condition and my cardiologist prefers I intake between 1-2 gallons a day. BUT the hardest hurdle? Drinking plain water. While some love it, many do not!

A great way to aid in hydration is to mix that Freshen Up in. With so many flavors that mix well, your options are never limited! It is also packed full with vitamins and electrolytes!