How motivating :)
Actually, this phrase is actually wrong. You don’t need to hurt yourself at all if you’re working out. It’s a big misconception, and this is really harmful advice.
The “burning” sensation you get when you are working out just means that it’s muscle fatigue. It’s producing lactic acid because your muscles aren’t getting enough oxygen. It’s a warning sign that you are reaching your physical limit. It’s not a bad thing, but it’s not a good indicator to tell if you are working out hard enough.
Being sore doesn’t improve your workout’s quality at all, or your overall fitness progress. A professional athlete works within their ability and pays very close attention to their body so they won’t feel even a little bit sore. You can have an awesome workout and not feel sore, and that’s awesome! That means you can sit on the toilet without any struggle.
If you are constantly trying to get sore to feel gratification then you are engaging in a form of self-harm, no joke. It’s not healthy for you to actually think this way, and the whole phrase of “no pain no gain” is just a marketing ploy with not actual substance or proof that pain does actually make you gain anything positive. Just a lot of soreness.
So you really do not need to feel any sort of discomfort, or any sort of pain during or after.
There are plenty of studies that back this up as well, of which I will link below.
Interesting things I learned recently:
1. It’s not lactic acid, it’s lactate!
2. There is no correlation between hitting your “lactate threshold” and delayed onset muscle soreness (DOMS).
3. Lactate is actually good. Think of it as fuel. It’s the cationic hydrogen (which is just a single proton), another product of energy metabolism, which causes that burning feeling apparently.
Here is a good basic explanation of some of the research on this.
So, if you are training for a particular event or need a certain level of speed, strength or endurance, then training in certain ways to reach and improve that threshold is what you can do. But not training to that level of pain/fatigue just because you think if you don’t, it’s not a good workout. Most people’s fitness and health needs can be met without getting to that stage all or some of the time and there is no need to feel guilty or whatever if you don’t go to that level. Delayed-onset muscle soreness is generally believed to be caused by microscopic tears in your muscle tissue during eccentric (lengthening) movements, and have nothing to do with the products of energy metabolism. And your body adapts to that too!
For example when I first started derby I was pretty unfit for various reasons and I could barely skate one lap without my muscles screaming and me feeling like I wanted to die. Now I can skate a lot longer and faster because I deliberately push that particular pain level a little further each time we do speed laps or endurance laps. But I don’t do it constantly every moment on skates or beat myself up if I don’t “feel the burn” either.
Even for super-elite sportspeople, the “lactate threshold” training is only a part of their overall training. If they’re not pushing to “feel the burn” all the time, there’s no need for anyone else to do it.
bodies = interesting and awesome!