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Hard-Easy Principle

You will not become a better athlete by doing the same training regimen each day. Athletes train by taking hard workouts on one day, feeling sore on the next, and not taking another hard workout until the muscles stop feeling sore.

It's called the hard-easy principle. If you want to become stronger or faster or increase your endurance, you have to exercise hard or long enough to make your muscles burn. Then your muscles will be sore for one or more days. If you try to exercise hard when your muscles are damaged, you will tear them and the muscles will weaken. If you wait for the soreness to disappear, your muscles will be stronger than they were before your workout. As you continue to take stressful workouts only after the soreness disappears, you will become progressively stronger and faster and have greater endurance. Athletes in most sports train once or twice a day in their sports, but they do not exercise intensely more often than every 48 hours.

There is a difference between the good burning of training and the bad pain of an injury. The good burning usually affects both sides of your body equally and disappears almost immediately after you stop exercising. The bad pain of an injury usually is worse on one side of your body, becomes more severe if you try to continue exercising and does not go away after you stop exercising.

Checked 9/29/08

May 11th, 2013
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About the Author: Gabe Mirkin, MD

Sports medicine doctor, fitness guru and long-time radio host Gabe Mirkin, M.D., brings you news and tips for your healthful lifestyle. A practicing physician for more than 50 years and a radio talk show host for 25 years, Dr. Mirkin is a graduate of Harvard University and Baylor University College of Medicine. He is board-certified in four specialties: Sports Medicine, Allergy and Immunology, Pediatrics and Pediatric Immunology. The Dr. Mirkin Show, his call-in show on fitness and health, was syndicated in more than 120 cities. Read More
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