Dr. Oly Perkin from the University of Bath explains that the phrase "no pain, no gain" is misleading. While some discomfort can indicate effective exercise, pain isn't strictly necessary for growth. Delayed onset muscle soreness (DOMS) serves as a protective mechanism, indicating the need for recovery. Low-impact exercises like walking and cycling can yield significant benefits, particularly for beginners. As your body adapts, exercise may become easier, but gains in fitness can continue without extreme discomfort or pain.
A better way of putting it is that you may make more gains if you experience a bit of pain. It's your body's way of signalling effort.
Delayed onset muscle soreness (DOMS) may be a protective mechanism, your body's way of telling you that muscle needs time to recover.
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