Jose Bimbela, NSCA - CPT

Inactive adults experience a 3% to 8% loss of muscle mass per decade, accompanied by resting metabolic rate reduction and fat accumulation.

Ten weeks of resistance training may increase lean weight (fat-free mass) by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg.

Benefits of resistance training include improved physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem.

Resistance training may assist prevention and management of type 2 diabetes by decreasing visceral fat, reducing HbA1c, increasing the density of glucose transporter type 4, and improving insulin sensitivity.

Resistance training may enhance cardiovascular health, by reducing resting blood pressure, decreasing low-density lipoprotein cholesterol and triglycerides, and increasing high-density lipoprotein cholesterol.

Resistance training may promote bone development, with studies showing 1% to 3% increase in bone mineral density.

Resistance training may be effective for reducing low back pain and easing discomfort associated with arthritis and
fibromyalgia and has been shown to reverse specific aging factors in skeletal muscle.

Bibliography/Bibliografía
Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current sports medicine reports, 11(4), 209-216.

🇺🇸English/Español🇲🇽
Why I’m less sore each workout?

Skeletal muscle adapts to exercise-induced muscle damage protecting it from subsequent damage, this is called repeated bout effect

Several mechanism seems to cause the protective mechanism, including neural adaptations, alteration in mechanical proprieties, extra cellular matrix remodeling, and biochemical signaling.

Magnitude of protection depends on many variables, including intensity, velocity, number of contractions, muscle length, muscle group, age and s*x

Even in unilateral exercise (just one limb), contralateral muscle (opposite side limb) get a protective effect, although smaller.

In practice
If you do the same exercise in continuous workouts you’ll likely get less sore each workout because of the repeated bout effect.

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¿Por qué estoy menos adolorido cada entrenamiento?

El músculo esquelético se adapta al daño muscular inducido por el ejercicio protegiéndolo del daño posterior, esto se llama repeated bout effect.

Varios mecanismos parecen causar el mecanismo de protección, incluidas las adaptaciones neuronales, la alteración de las propiedades mecánicas, la remodelación de la matriz extracelular y la señalización bioquímica.

La magnitud de la protección depende de muchas variables, incluyendo intensidad, velocidad, número de contracciones, longitud muscular, grupo muscular, edad y s*xo.

Incluso en el ejercicio unilateral (solo una extremidad), el músculo contralateral (extremidad lateral opuesta) obtiene un efecto protector, aunque más pequeño.

En práctica

Si haces el mismo ejercicio en entrenamientos continuos, es probable que te duela menos en cada entrenamiento debido al repeated bout effect.

Bibliography/Bibliografía

Hyldahl, R. D., Chen, T. C., & Nosaka, K. (2017). Mechanisms and mediators of the skeletal muscle repeated bout effect. Exercise and Sport Sciences Reviews, 45(1), 24-33.

🇺🇸English/Español🇲🇽

Although there are people who use muscle pain as an indicator of good training, this is not the best way to know if you’re making progress, since being very sore can hurt your performance, affecting your long-term progress.

Muscle pain is not the enemy, but neither is what we are looking for, it should only be a by-product (not what is sought after) of training, in addition to being excessive to avoid its possible negative effects(lifting less weight, doing less reps with the same weight, etc).
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Aun que hay personas que usan el dolor muscular como indicador de un buen entrenamiento, esta no es la mejor forma de saber si estas progresando, ya que estar muy a dolorido puede hacerte disminuir tu rendimiento, afectando tu progreso a largo plazo.

El dolor muscular no es el enemigo, pero tampoco lo que buscamos, solo debe ser un subproducto (no lo buscado) del entrenamiento, ademas que no debe ser excesivo para evitar sus posibles efectos negativos (poder levantar menos peso, realizar menos repeticiones con el mismo peso, etc).

Fell free to reach me if you want to improve your life, have any comment, or question📚🧠💪
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-Michael John Bobak

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