In this episode, we’re talking about the question of ‘no pain no gain’ and whether the old saying is true. Is it really important to get sore during and after your workout to have an effective workout? And if you don't suffer from Delayed Onset Muscle Soreness (DOMS) was your exercise even worth doing? We discuss strength training and muscle damage, and why DOMS isn’t muscle damage but is related to that damage. I (Raph) also look at the evidence into why it’s essential to ensure that you have enough protein in your diet to repair your muscles after exercise.
On the show, we dive into why this myth is still at the forefront of people’s minds when they are evaluating how effective their workout is. We discuss what exactly Delayed Onset Muscle Soreness is, how long they last, and why there is no correlation between muscle soreness and post-exercise cell damage. Raph also explains the anatomy of our muscles and how their make-up affects efficient strength training.
Strength and Diet
We want to debunk the common misconception that muscle growth equals damage. Which is why you need to counteract that by eating protein after your workout. The relationship between strength and conditioning training and eating the correct diet is also vital to understand. If you work out effectively there is muscle protein synthesis, the building of proteins within the muscle increases. The more actinomycin you pack inside your muscles, the wider the cells get, and the more contractile force you can generate because you’ve got more units.
It’s pretty clear that it’s better to exercise and get muscle soreness, than not to exercise at all. When you work out it stimulates your muscles to get stronger, so when you get sore after exercise it’s a good indicator that there was muscle damage. In getting stronger, you have to build more proteins within those fibers but current scientific thinking is that the process of repair is actually slowed down by Delayed Onset Muscle Soreness.
About Raphael and Cloe:
Raphael Bender, CEO, Breathe Education
Raph believes everyone deserves the opportunity to transform into a better version of themselves. His main strength as a teacher and movement professional is the ability to distill complex research findings into a simple, science-based approach to help people move fearlessly, thoughtlessly, and painlessly. He LOVES running, weights, cycling, and Contrology.
Raph holds a Master's degree in Clinical Exercise Physiology (Rehabilitation), a Bachelor’s degree in Exercise and Sports Science, Diploma of Pilates Movement Therapy, and STOTT PILATES full certification.
Cloe Bunter, Training Manager, Breathe Education
With 8+ years in the industry, both teaching Pilates and nurturing new instructors, Cloe is passionate about empowering new and seasoned instructors to think critically and move fearlessly. Empowered instructors empower their clients, and in turn, change lives.
She finds great joy in building connections with clients, students, colleagues, and the broader movement and rehab community. Co-hosting the Pilates Elephants Podcast, with Raphael Bender, has provided an incredible platform to bust common Pilates, movement, and rehab myths whilst creating a worldwide community of critical thinkers who are elevating health literacy.
Cloe is fascinated by movement in general, and its ability to enhance our lives, at any age. Her own movement practice includes Contrology/Pilates, running, weights, and kettlebells. Close has a Diploma of Clinical Pilates, Cert IV in Pilates, and Cert IV in Training and Assessing.
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