Article Contents

  • 1. How DOMS works
  • 2. ATP and CK – what they are and how they help
  • 3. More is not better
  • 4. Recovery
  • 5. Warm up vs. recovery
  • 6. Train smarter, not harder!

We’ve all been there – you wake up after a workout and your abdominal muscles are so sore that it hurts to laugh. You crawl out of bed like you are 20 years older than you actually are and take all your steps the speed of a turtle that day.

What you are feeling is delayed onset muscle soreness (DOMS) and it is often what people use to gauge the effectiveness of their workout. Does it really mean the workout the day before, or sometimes two days before, was that great or that it was too much? As a fitness professional, I can tell you this is one of the hardest topics to teach clients.

We live in a fast-paced society where we can get things done quickly with the help of technology – apps, the internet, and social media, etc. We can skip cooking and go through a drive-thru for a meal or even have our groceries delivered to our door. This “right now” mentality has permeated into every facet of our lives. We have a sense of urgency and lose our patience quickly when we can’t get something done as fast as we’d like.

When we finally work up the motivation to start a new fitness program or get back on track toward fitness goals that have been put off, we want results and we want them FAST. Everyone is constantly looking for the quickest fix to their health and fitness goals, just waiting on that magic pill to be released.

We want EVERY workout to feel difficult ...

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Heather Sterner

About Heather Sterner

Heather is an NSCA-certified Strength and Conditioning Specialist, an ACE-certified Personal Trainer, a Certified Functional Strength Coach, and a Licensed Massage Therapist. She has a Master's in Kinesiology (Exercise Science). Heather is a former collegiate bowler for Robert Morris University and assistant coach for the University of Central Missouri. She currently works with athletes of all sports and has recently launched BowlFIT, a website with training programs for bowlers. Heather is also the Head Strength and Conditioning Coach for SUNY Brockport.