Myth: if nothing hurts after a workout, you did a poor job.

As a matter of fact. You can progress without pain.

To begin with, let’s figure out why after training unpleasant sensations appear. The cause is usually called lactic acid, but it is not. It's all about delayed onset muscle soreness syndrome.

Pain can appear when you start a new training program, and even increase the duration or intensity of the usual. As a result, the muscles have to work harder than they are used to. So microscopic muscle breaks appear. Moreover, the more active the exercises, the greater the pain. No one is safe from pain: neither a beginner, nor an experienced athlete who increases the load.

Usually, pain occurs 1-2 days after training and disappears 3-5 days later.

Pain is a sign that your muscles are adapting to a new load. But to track your progress by the presence of pain is not worth it. The fact is that the more you are trained, the less chance that something will hurt after a workout.

L The best way to prevent delayed muscle soreness syndrome is to carefully and gradually begin a new training program.

If nothing hurts after training, this is not at all an indication of the futility of the workout. This means that your muscles have managed to adapt to the loads.

You can deal with pain, but if the exercises are too difficult for you, it is better to take a break and wait until the pain goes away. Or you can do exercises on less damaged muscle groups and give time to recover by hurting more. The main thing is to dose the load and know the measure.

There is no way to get rid of pain after training, which would work one hundred percent. The British Ministry of Health recommends just relaxing, taking pain medication, applying ice packs to a sore spot or going for a massage.

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