Beating DOMS With Cardio

Beating DOMS With Cardio When you're just starting out in the weight room, or getting back into a lifting program after some extended time off, you're likely to experience a condition known as delayed onset muscle soreness, aka: DOMS. It can also be experienced by determined lifters who are striving to hit a new personal best. A study published in the Journal of Strength and Conditioning Research looked at active recovery's effect on muscle soreness and decreased strength 24, 48, 72 and 96 hours after resistance training.

After 26 healthy young women performed 60 knee presses to bring about DOMS, they cycled on a stationary bike for 20 minutes at a moderate or low intensity. Compared to a control group that did not engage in active recovery, moderate intensity cycling seemed to reduce pain and help bring strength back to normal levels more effectively than inactive recovery.

True Strength Moment: Moderate intensity exercise is the equivalent of taking a brisk walk, so peddling at a pace you're comfortable talking at is probably about right. Try this technique out the next time you're pushing toward a bigger goal. You should notice a difference 72 to 96 hours post-workout.
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Jan 11, 2014
Could you please post a link to this study, would help a lot!