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MPLANE37 SparkPoints: (78,420)
Fitness Minutes: (75,619)
Posts: 2,170
12/6/12 12:07 P

In cardio exercises it is difficult to get sore. Short bursts of very high intensity cardio can make you sore and also improve your performance.

In strength training, people who have developed a lot of strength and muscle mass randomly experience muscle soreness. On the other hand, people who still have a lot of strength and muscle mass to gain, regularly experience it as long as they increment the weight that they lift. For example, it is very rare that I don't get sore muscles after my weight lifting sessions.

12/6/12 10:57 A

thank you a lot guys!
i was worried i didn't do enough, but now i'm convinced! i shouldn't focus so much on details. the important thing is that i get my as$ of the couch, even if i (think) don't burn a lot of calories, right?

thank you a lot and hope next time you weight in you'll find yourselves lighter!
good luck and courage to you all!

ZEDMAY Posts: 41
12/6/12 10:51 A

For cardio, muscle soreness isn't a guarantee unless you are new to an activity. It is more common with strength training, especially if you are good about increasing your weight and reps on a regular basis to keep challenging your muscles. But even then, it should be a mild discomfort. If you are feeling a lot of pain or discomfort after a workout, you are probably not using good form and hurting yourself or you are pushing yourself far beyond your limits.

If you don't hurt after a long intense walk, I wouldn't worry. Your muscles can feel tired from the effort without feeling pain.

HSHOEMAKER SparkPoints: (0)
Fitness Minutes: (3,076)
Posts: 56
12/5/12 11:12 P

1. Soreness isn't the measure of a workout. It just isn't.

2. As you get used to an activity, you're less likely to be sore.

3. How quickly #2 happens and to what degree is partially genetic.

I am almost never sore anymore. Certainly not after cardio. Not even after a marathon.

LIBBYL1 Posts: 5,933
12/5/12 10:48 P

soreness like others have said doesn't mean the exercise was more effective.
I do a range of different exercise and cardio rarely makes me sore - though sometimes if I haven't done intense walking up and down hills will feel it in my calves when do it

MOTIVATED@LAST Posts: 15,437
12/5/12 9:04 P

I agree with Dragonchilde - muscle soreness is an indicator that you are doing something unfamiliar, rather than the sign of an effective workout.

You say you are a regular walker - well, it's not surprising you don't feel sore, even if you are increasing your speed.

Don't go by how your muscles feel - go by how your heart and lungs feel.

And if you feel you can do more, then do more - add some more speed, and then when you feel you have maxed out your walking speed, then add some hills to your route.


DALCANT757 Posts: 152
12/5/12 6:33 P

Agree with the other posters. Walking is a relatively non-strenuous activity that shouldn't make you sore.

If you would like to work on your cardiovascular fitness to a greater extent, you can try jogging. Start out slow. If you are going just hard enough that you can still hold a conversation, you are doing it right.

If you do like that sense of accomplishment that soreness gives you, you may want to start a strength training regimen.

JMCROF SparkPoints: (7,520)
Fitness Minutes: (7,431)
Posts: 224
12/5/12 5:05 P

I agree that sore muscles are not what you are after. Otherwise you need to continuous push yourself to a straining point...doesn't sounds healthy or appealing.

DRAGONCHILDE SparkPoints: (61,271)
Fitness Minutes: (15,545)
Posts: 9,713
12/5/12 4:45 P

Soreness is not an indicator of effectiveness. It's an indicator that you're doing something new or particularly challenging. Not being sore doesn't mean you're not getting a good work out! Just that your muscles have adapted, and as long as you truly feeling like you're being challenged, keep going. If it's something you can do for 2 hours without really exerting true effort, you could probably stand to take it up a notch.

Here's some articles that will help:

No Pain, Big Gain:

Reference Guide to Exercise Intensity

Using the ''Talk Test'' as a Measure for Exercise Intensity

12/5/12 4:36 P

i like to walk, and even in my worst weight periods, i would walk at least for 1 hour per week. then i lost lots of weight and became fitter, so it would be 3 hours per week at least.
now i've gained some of it back and since i'm already a walker, i decided to increase intensity and/or duration. so i now try to walk for at least 4 hours per week.
yesterday i walked fast for 2 hours at least. i don't know, i lost track after some time.anyway, it hit that my muscles didn't feel sore. when i rested, i felt a little tired, but on a scale from 1 to 10, 1 being the slightest muscle discomfort, i hit a 3. spark fitness tells me that my speed is 5,45 km/h.
so what is this? shouldn't i feel sore after doing cardio? how do you rank your muscle soreness after working out on that same scale? you think i should exercise even more/ intenser?what are your thoughts?

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