Elimination of delayed-onset muscle soreness by pre-resistance cardioacceleration before each set.
We compared delayed-onset muscle soreness (DOMS) induced by anaerobic resistance exercises with and without aerobic cardioacceleration before each set, under the rationale that elevated heart rate (HR) may increase blood perfusion in muscles to limit eccentric contraction damage and/or speed muscle recovery. In two identical experiments (20 men, 28 women), well-conditioned athletes paired by similar physical condition were assigned randomly to experimental or control groups. HR (independent variable) was recorded with HR monitors. DOMS (dependent variable) was self-reported using Borg's Rating of Perceived Pain scale. After identical pre-training strength testing, mean DOMS in the experimental and control groups was indistinguishable (P > or = 0.19) for musculature employed in eight resistance exercises in both genders, validating the dependent variable. Subjects then trained three times per week for 9 (men) to 11 (women) weeks in a progressive, whole-body, concurrent training protocol. Before each set of resistance exercises, experimental subjects cardioaccelerated briefly (mean HR during resistance training, 63.7% HR reserve), whereas control subjects rested briefly (mean HR, 33.5% HR reserve). Mean DOMS among all muscle groups and workouts was discernibly less in experimental than control groups in men (P = 0.0000019) and women (P = 0.0007); less for each muscle group used in nine resistance exercises in both genders, discernible (P < 0.025) in 15 of 18 comparisons; and less in every workout, discernible (P < 0.05) in 32% (men) and 55% (women) of workouts. Most effect sizes were moderate. In both genders, mean DOMS per workout disappeared by the fourth week of training in experimental but not control groups. Aerobic cardioacceleration immediately before each set of resistance exercises therefore rapidly eliminates DOMS during vigorous progressive resistance training in athletes.
Davis
W Jackson
WJ
Division of Physical and Biological Sciences, University of California at Santa Cruz, Santa Cruz, California, USA. jackson@MiracleWorkout.com
Wood
Daniel T
DT
Andrews
Ryan G
RG
Elkind
Les M
LM
Davis
W Bart
WB
D000293:Adolescent; D000328:Adult; D015444:Exercise / Q000502:physiology*; D005260:Female; D006339:Heart Rate; D006801:Humans; D008297:Male; D009119:Muscle Contraction / Q000502:physiology; D018482:Muscle, Skeletal / Q000503:physiopathology*; D010101:Oxygen Consumption / Q000502:physiology; D010146:Pain / Q000209:etiology / Q000517:prevention & control*; D010147:Pain Measurement; D017288:Pain Threshold; D005082:Physical Exertion / Q000502:physiology*; D011336:Probability; D020127:Recovery of Function; D012016:Reference Values; D012307:Risk Factors; D012680:Sensitivity and Specificity; D013997:Time Factors; D014891:Weight Lifting / Q000502:physiology*