All About Delayed Onset Muscle Soreness (DOMS)

Delayed Onset Muscle Soreness (DOMS) has been used as a valuable indicator of building muscles and getting stronger. Every keen body builder or fitness lover has at one point of time or other experienced DOMS. Many questions about its recovery and the causes have arisen from time to time. Still not all of them have been answered so far. Research is going on nevertheless to help overcome soreness.

Mind2Muscles - Fitness Facts

DOMS is the muscle soreness that occurs after an intense workout. The period varies from 24 to 72 hours. According to a study and experiment  - "The Use of Thermal Infra-Red Imaging to Detect Delayed Onset Muscle Soreness" -  performed  by Hani H. Al-Nakhli, Jerrold S. Petrofsky, Michael S. Laymon, and Lee S. Berk. Their observation stated that - 

"This delayed release of myoglobin into the blood, could be due to the muscles slower response to inflammation and damage that occurs in the muscle fibers after exercise 25,26.However, 3 to 5 days later, there can still be minor tissue repair and reconstruction, even though the blood flow maybe close to normal. That's why on the 3rd day we did not see a correlation between skin temperature and soreness levels, because the damage was already done. Therefore, we believe that this is predictive of soreness, because it shows that if you get sustained 24 hours increase in tissue blood flow, then you know that you've got damage to the tissue. This damage was verified by the VAS readings, and the myoglobin concentrations in the blood. Thus, the higher the skin temperature readings 24 hours post exercise, the sorer the subject would be later on."

Delayed Onset Muscle Soreness is different from the acute muscle soreness that you may experience during or immediately after you finish a fantastic bout of heavy exercise. 

Acute muscle soreness results from an increase in Hydrogen ions that are associated with Lactic acid accumulation or edema that build up of fluid in tissues which is better termed as 'pumped-up' by the body builders.

Lactic Acid is not the Cause of DOMS

You may have read many times that Lactic acid causes DOMS. That is not entirely true. The studies have shown that the Lactic acid (which is thought of to be the cause of DOMS) is produced in the muscles as a result of heavy or strenuous workout where the oxygen supply is depleted. This lactic acid is used as a source of energy or as fuel by the muscles under less oxygen circumstances. This fact busts the popular belief that Lactic acid leads to DOMS. Lactic acid build up lasts in the muscles only for an hour or two after your workout gets over. That puts on your thinking cap for you. DOMS is experienced after 24 to 72 hours and in some cases 48 hours.

Whenever you give a jolt to your muscles and stretch your muscular activity beyond the daily or average workout routine, your muscles are bound to experience wear and tear. That is a simple fact. DOMS is the result of these micro tears or micro fractures in the muscle itself.

AS long as you are following the same routine with the same intensity. The muscle don't engage in the tearing process. Meanwhile you also keep giving recovery time in between your workout bouts. When you continue to do an activity on a regular bases the muscles get quickly adapted to avoid further damage in future. This is repeated bout effect. But when you try to change the pattern and do some more strenuous workout or add on more weights or induce heavy workout. You will experience delayed onset muscle soreness. Micro tears don't happen unless you try to change your activities substantially. Any change which is normally under 10 % of what you daily do, DOMS won't happen.

Scientific Fact for DOMS

What is the technical cause of DOMS? The scientific study has shown that DOMS is caused due to ultra structural disruptions (micro tears) of myofilaments. Specifically tears of the z-disc and substantial damage to the connective tissue. Muscle biopsies taken after a day of hard workout often show the bleeding of the z-band filaments that hold the muscle fibers together. This damage increases the muscle's sensitivity to pain. Simple stretching or walking or climbing stairs become painful and difficult. The delayed effect is because the pain receptors (nociceptors) takes some time to trigger. The inflammatory process takes some time to happen which in turn activates the nociceptors.

You might have noticed that after a heavy intense workout your muscles appear bigger than before. As in case you are experiencing DOMS as well. This pumped-up effect is not that your muscles have grown bigger. Your muscles are swelling as a result of micro tears. This is not a miraculously gained visible muscle mass. That too in just one workout bout.

Post Workout Fatigue

There is no doubt about the fact that pushing your body to the maximum tolerable limits can enhance overall performance. But it benefits your body when the rule is obeyed. Perfect workout will give perfect benefit if you allow your body proper recovery time following your intensive workout. Rest is the key to recover from post workout fatigue.

The glycogen stores and the carbohydrate stores are depleted in the muscles after workout. It is necessary to take proper nutrition to promote proper muscle recovery. You need nutrients, carbohydrates and proteins for effective recovery. Deprived of these the carbohydrate stores deplete in your muscles and liver. The glucose level in blood goes down as a result of this depletion. You can become fatigued the day after workout which can further lead to chronic fatigue and decrease in performance. If you are not consuming enough proteins it can hinder the muscle building and repairing process. This also leads to fatigue.

Sleep for Effective Recovery

Harder you train more important it is to get enough sleep. You have sweat-ed, huff-ed and pump-ed up those muscles. It is time to say goodnight to them too. Muscles don't grow in your training room, they grow while you take rest and sleep. The intensive weight trained muscle damage start its repairing process when the muscles are at rest. Your today session will start its reap tomorrow when you take rest and sleep for at least 8 hours.

The Growth Hormone start its effect after two hours of your sleep. The muscles damaged during your intensive workout session the day before start to repair and rebuild during sleeping hours. If you are sleep deprived, your body will experience lack of energy and fatigue while it tries to repair the damaged muscles. Getting uninterrupted sleep of 7 to 8 hours is very important. You should be properly and completely rested by the time you wake up. So sleep is equally important for effective recovery of muscles and an important step for healthy body building.

For Healthy Workout keep reading Mind2Muscles – Fitness Facts.

Read my last week's Fitness Facts to know about “How does Anabolism and Catabolism effect your workout routine?”

Keep a watch for my next blog coming up next week - “Top 12 ways to overcome DOMS.” 

P.S. I want you to share some of your interesting workout experiences with me. Please comment below and tell me how this article has helped you.

Healthy Workout!

How does Anabolism and Catabolism effect your workout routine?

You can maximize the effect of your perfect workout by achieving a balance in Anabolic and Catabolic stage. 

Anabolism and catabolism are two important components of metabolism. They both effect your muscle mass and body composition. Human body works in an amazing way. It is like an inbuilt automated factory which keeps on breaking and regenerating cells and tissues.

Both anabolism and catabolism are important processes to keep you healthy and look fantastic. In the anabolic stage your body consumes energy. In the catabolic stage your body releases energy. You gain some you spend some.

Now! What is happening in your workout routine?

Your body is consuming energy. It is repairing the tissues. Growing new cells. Keeping the old tissues healthy. In the process your body is self healing during anabolic stage.

On the other hand during catabolic stage. The body breaks down the larger molecules to their building blocks. It releases energy. Your body is getting energy from the Energy Stores in your body.

Your workout exercises are categorized into these two- Anabolic workout and Catabolic workout. These routines will work in their own way having different effects on your body. Ultimately leading to the desired end result – Overall Fat Loss.

Well! What is the advantage of such a routine?

It is manifolds. While your body is gaining the desired muscle mass. Anabolic exercise is also shedding off the unwanted fat.

Side-wise your body mass is also going down and the credit goes to Catabolic exercise. You can pick a combination of both of these exercise. Or Your trainer can help you to choose an effective combination to achieve fast and long-lasting weight loss.

Focus! When does your body reach Anabolic State?

Here your target is to increase the muscle mass. So where would your focus be! Yes, you are right. Your entire focus would be on strength training.

During strength training exercise you choose a workout which offers resistance. You can choose weights and machines. These exercises help in breaking down the muscle tissue. The auto healing process for these broken tissue start when your body is at rest or you sleep. New and more muscle fibers develop. That leads to the increase of muscle mass.

The Anabolic hormones that are important for muscle growth are a group of hormones. These include Growth Hormones, insulin – like growth factor - 1 (IGF-1) and Testosterone. These hormones increase when you weight train.

Testosterone acts to increase protein synthesis. In addition it increases satellite cell count which plays an important role in muscle growth, regeneration and repair.

Awareness! When does Catabolic State start?

Catabolic state is achieved when you perform cardiovascular exercise. These include running, biking, swimming or engaging in some sports activity. These activities need 20 to 45 minutes of your workout plan. Adrenalin, Glucagon, Cortisol are catabolic hormones. They help in burning fat and calories. If you engage on cardiovascular exercise on empty stomach the blood sugar level is surely to go down. In such situation Glucagon breaks down the body fat to release glucose into blood to maintain the level.

Cortisol is often referred to as stress hormone. It converts fatty acids and amino acids into glucose. This can adversely affect hypertrophy by slowing down the protein synthesis. As amino acids would be converted to glucose.

Adrenalin increases your heart rate and gives you a boost to take your workout a step further. In other words, it helps you to maximize your workout.

Upshot! Will blending Catabolic and Anabolic workouts help me?

High intensity interval training boosts your endurance and aerobic performance. Blending Catabolic and Anabolic together make your workouts more intense. You can do alternate or mix routines. It will result in taking away boredom and instill a surge of excitement and interest in your workout. Happy workout happy muscles.

Caution! Overdose of Catabolism ends up in Fat gains.

Catabolism can be triggered by a number of activities. Stress, lack of sleep, over exercise, not enough rest. The hormones released during Catabolic activities are desirable only up to a certain amount. When they exceed that level undesired symptoms like fat gain appear. 

Cardiovascular activities are wonderful for your heart and body. The best way to avoid prolonged catabolism is to restrict your cardiovascular exercise to not more than 40 to 60 minutes. Give yourself proper nutrition. Follow correct recovery schedule so that you gain muscle mass, leaner body, perfect physique and overall healthy body.

Precept!

Your choice of exercise weather it is weight lifting, High Intensity Interval Training(HIIT), Whole Body Vibration(WBV) or isometric exercise. Your body consumes glucose present in the bloodstream and let your muscles grow and regain strength. Only if you force your muscles to work against resistance, to burn energy and to gain strength and power. Strength training session will burn less calories as compared to a cardio session. But in the long run, you will reap the harvest. The boon will be strengthened muscles, lean mass and a high metabolic rate. You will get a rich healthy body.

P.S. I want you to share some of your interesting workout experiences with me. 
Please comment below and tell me how this article has helped you.

Healthy workout!