Have you ever been so sore after a workout you can barely get off the couch? Done so many squats you can barely walk the stairs? If you ever have, you could say you created a blister, which is not great when looking for long term success and optimal progression with an exercise program.
Before starting a program, ask yourself: “What am I trying to achieve?” Many people exercise and do not ask themselves this question and end up exercising just to exercise. When training, our goal is to create a stress to drive a positive adaption to promote fitness and growth. To do this there needs to be an in-depth assessment covering current abilities, injury history, background, and clear outline of goals.
Fitness: “the condition of being physically fit and healthy” Oxford Dictionary.
When starting an exercise program, whether you are a pro athlete or average joe, proper progression is essential for long-term success and performance. With this being said, many people want to jump right into exercise without an understanding of how this would look and go too hard too fast. Typical signs of poor progression are high levels of soreness, potential joint pain, and tightness.
Soreness is a sign of inflammation, something we have covered on the blog in the past and is part of the healing process. Soreness is not bad but pushing your body to its limits every workout can promote a state of chronic inflammation. Elevated levels of inflammation cause diminished muscle function that leads to a host of problems. Additionally, chronically taxing the body without proper recovery will never allow adequate healing and adaptation.
Do I need to be sore after a workout?
Do not mistake that soreness after a workout means it was effective adaptation stimulus. This is a common misconception, that you are not working hard enough if you aren’t grinding through every workout. In fact, this could not be further from the truth; being sore for days on end means you did too much too fast and can lead to a regression in fitness.
Adaptation drives growth and fitness.
To encourage growth and fitness an adaption needs to occur. A novel stimulus or stressor forces the body to adapt in efforts to survive. The best way to do this is with small incremental changes that over time lead to major alterations in fitness and thus an elevated ability to thrive.
At ATI we take a micro progressive approach to exercise, ensuring that the body is continually adapting in a positive manner for progressive improvements in fitness and health.
Callus vs Blister