There are three key elements to any exercise program that should be considered before starting your physical fitness. These elements are safety, effectiveness, and enjoyment. Nine times out of ten people will quit an exercise routine because they do not enjoy what they are doing. Although exercise is not intentionally meant to be enjoyable, if you don’t enjoy what you are doing you won’t get far in achieving your goals. No matter what your goals are with your workout routine, weight loss, muscle gain, or to become fit and healthy, maintaining safety, effectiveness and enjoyment is essential to accomplishing your goals.
When exercising most people have the mindset of “No Pain, No Gain”. Unfortunately, this kind of thinking can lead to injury, set backs and ultimately abandoning your fitness program. It is important to understand the difference between pain and muscle soreness to be able to continue on your path to better health. When you engage in exercise, especially when you first start, delayed onset muscle soreness (DOMS) is bound to occur. Muscle soreness is due to weak, unused muscles adapting to the start of exercise or activity. Muscle soreness can occur during activity or after activity and can last any where from 12-48 hours. The intensity and length of muscle soreness is determined by the intensity of the workout and the strength of the muscle. Everyday activities only exert a small amount of force on our muscles. If we don’t use our muscles then they become weak and overtime will atrophy, causing the body to breakdown muscles and use the oxygen and proteins in other areas of the body. Once our muscles get used to exercise muscle soreness will dissipate. However, muscle soreness can reappear at any time during a workout or fitness routine, when you change exercises, or increase time, distance and intensity.
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