Dominic Stone
Delayed Muscle Soreness (DOMS) is a type of muscle pain that occurs 12 to 24 hours after strenuous physical activity. It is caused by microscopic tears in the muscle fibres due to the strain of the activity and can last from a few days to a week. This muscle soreness is the result of your workout damaging the muscle tissue and fibres. Your body burns calories during the workout and will continue to do so after the rest and repair stage, as energy is required to repair the damaged muscle fibres. The number of calories burned depends on your body composition and basal metabolic rate (BMR).
| Characteristics | Values |
|---|---|
| Do aching muscles burn calories? | Yes |
| What causes muscle soreness? | Delayed Muscle Soreness (DOMS) occurs after strenuous physical activity, causing microscopic tears in the muscle fibres. |
| How does it burn calories? | The body uses energy to repair damaged muscle fibres, which comes from burning calories. |
| What else can help burn calories? | Vigorous exercise, especially weight training, can increase the "afterburn effect" or EPOC (excess post-exercise oxygen consumption), leading to more calories burned after the workout. |
| Does the number of calories burned depend on anything? | The number of calories burned depends on body composition, basal metabolic rate (BMR), and the intensity of the exercise. |
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What You'll Learn
- Sore muscles burn calories during the muscle recovery process
- The number of calories burned depends on body composition and basal metabolic rate
- Vigorous exercise is effective at burning calories, especially after the workout
- Muscle soreness can cause you to move more slowly, burning more calories
- Delayed muscle soreness (DOMS) is a normal part of the muscle recovery process
Sore muscles burn calories during the muscle recovery process
Sore muscles are a result of microscopic tears in muscle fibres caused by strenuous physical activity. This is known as Delayed Muscle Soreness (DOMS) and is a normal part of the muscle recovery process. It usually occurs 12 to 24 hours after exercise and can last for up to a week. During this recovery period, your body will continue to burn calories as it repairs the damaged muscle tissue. This is because the repair process requires energy, which your body gets by burning calories.
The number of calories burned during muscle recovery depends on your body composition and basal metabolic rate (BMR). According to an August 2018 study in Clinical Nutrition Experimental, body composition plays a major role in the amount of calories burned each day. Lean muscle tissue, in particular, is a key factor in determining daily energy expenditure.
The intensity of your workout also influences the number of calories burned during recovery. Several studies have shown a strong correlation between the intensity of an activity and the number of calories burned post-exercise. For example, a 45-minute vigorous exercise routine can increase your metabolic rate for up to 14 hours after the workout. This is known as the "afterburn effect" or excess post-exercise oxygen consumption (EPOC).
While sore muscles can cause you to move more slowly, this can also lead to burning more calories. Additionally, weight training has been shown to elicit an elevated EPOC effect, which may be more effective than cardio training in certain scenarios. Therefore, incorporating weight training into your workout routine can help maximise calorie burning during the muscle recovery process.
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The number of calories burned depends on body composition and basal metabolic rate
Sore muscles are a result of microscopic tears in the muscle fibres caused by strenuous physical activity. The body repairs these tears in the muscle recovery stage, which can last up to 48 hours after a workout. During this time, the body continues to burn calories. However, the number of calories burned depends on body composition and basal metabolic rate (BMR).
Body composition plays a significant role in the number of calories burned each day. Lean muscle tissue is particularly important, with 60 to 75 percent of energy expenditure occurring at rest, 15 to 30 percent through physical activity, and the remaining 10 percent used to convert food into energy.
Basal metabolic rate (BMR), also known as resting metabolic rate (RMR), is the number of calories burned while the body is at rest. It is influenced by various factors, including age, gender, and muscle mass. A higher muscle mass, for example, contributes to a higher BMR, as muscle tissue requires more energy to maintain than fat tissue.
For example, 10 pounds of muscle would burn approximately 50 calories at rest in a day, whereas 10 pounds of fat would only burn about 20 calories. This difference in calorie expenditure can add up over time, contributing to a higher overall calorie burn for individuals with a higher muscle mass.
Additionally, the intensity of exercise also plays a role in the number of calories burned. Vigorous exercise, such as cycling, can increase metabolic rate for up to 14 hours after the workout, resulting in an "afterburn effect" or excess post-exercise oxygen consumption (EPOC). This effect is observed in both high- and moderate-intensity aerobic exercises and can be beneficial for individuals with health issues such as obesity and diabetes.
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Vigorous exercise is effective at burning calories, especially after the workout
Vigorous exercise is highly effective at burning calories, not only during the workout but also after. This is due to a phenomenon known as the "afterburn effect", where the body continues to burn calories post-workout to replenish oxygen stores in the muscles and repair muscle damage. This effect can last for several days, and the number of calories burned depends on the intensity of the exercise and the individual's body composition.
High-intensity interval training (HIIT) is an excellent example of a vigorous exercise that can burn a lot of calories in a short amount of time. It involves alternating between short bursts of intense activity and brief rest periods. For instance, you can try 30-second speed intervals followed by one-minute rest periods. Exercises like high-knee running, butt kicks, and cycling can be performed in this manner to maximize calorie burn.
Running is another vigorous exercise that is known to have a high calorie burn. If you're short on time, you can opt for high-intensity sprints, such as 100-meter sprints, instead of a longer endurance run. Swimming is also a great option, especially for those with joint pain or limited mobility, as it causes less stress on the body while still providing a full-body workout.
Weight training, such as resistance exercises using weights or your body weight, can also lead to an elevated metabolism for up to two days after your workout. This means you'll continue to burn calories at a higher rate during this period, even at rest. However, it's important to note that using heavier weights does not necessarily lead to a higher calorie burn after your workout.
To optimize the afterburn effect, focus on workout intensity rather than duration. Aim for sessions that are no longer than 30 minutes, as your muscles achieve predominantly aerobic function after around 20 minutes of exercise. By concentrating energy expenditure at the beginning of each exercise, you can maximize glycogen consumption in different muscle groups, leading to a more pronounced afterburn effect.
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Muscle soreness can cause you to move more slowly, burning more calories
Muscle soreness is a result of microscopic tears in muscle fibres, caused by strenuous physical activity. This is known as Delayed Muscle Soreness (DOMS) and it can cause a decrease in the range of motion, as well as a feeling of tightness and tenderness in the affected muscles. As a result, muscle soreness can cause you to move more slowly, and this reduced speed can, in turn, lead to burning more calories.
The body repairs and recovers from this muscle damage by burning calories. This process is called the "afterburn effect" or excess post-exercise oxygen consumption (EPOC). Studies have shown that vigorous exercise can increase the metabolic rate for up to 14 hours after the workout has concluded. For example, participants in one study who cycled vigorously for 45 minutes burned roughly 190 more calories in the subsequent 14 hours than on days when they didn't exercise.
The number of calories burned during this recovery stage depends on the individual's body composition and basal metabolic rate (BMR). According to Christopher Wharton, PhD, a certified personal trainer, 10 pounds of muscle would burn 50 calories in a day at rest, while 10 pounds of fat would burn 20 calories. Therefore, the amount of lean muscle tissue in the body is a key factor in determining the number of calories burned each day.
However, it is important to note that the decision to work out while experiencing muscle soreness should be approached with caution. While it may be tempting to push through the pain, it is essential to consider the severity of the soreness and the type of exercise being performed to prevent further injury or muscle damage.
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Delayed muscle soreness (DOMS) is a normal part of the muscle recovery process
Delayed Muscle Soreness (DOMS) is a type of muscle pain that occurs after strenuous physical activity. It is part of the muscle recovery process and is caused by microscopic tears in the muscle fibres due to the strain of the activity. DOMS is a common experience, especially in the legs, arms, and back muscles, but it can occur in any muscle group. The pain can be described as a dull, aching sensation, and the affected muscles may feel tight, tender, and weak. It can range from mild to severe discomfort and can be accompanied by swelling, inflammation, and reduced mobility.
DOMS typically develops 12 to 24 hours after exercise and can last from a few days to a week. While it can be uncomfortable, it is generally not a cause for concern and usually resolves with rest, proper hydration, and good nutrition. However, it is important to note that working out with sore muscles can be tricky. Pushing through the pain may be tempting to maintain your workout routine, but there are also valid concerns about potential further injury or muscle damage.
The severity of soreness and the type of exercise performed are crucial factors in deciding whether to continue exercising. Muscle soreness results from the microscopic damage to muscle tissue and fibres during workouts. This damage repair process requires energy, which the body obtains by burning calories. Therefore, sore muscles can indeed burn calories, and the number of calories burned depends on your body composition and basal metabolic rate (BMR).
While sore muscles can burn calories, it is important to understand that the body's energy expenditure at rest is still significant. Daily, 60 to 75 percent of energy is expended at rest, while 15 to 30 percent comes from physical activity, and the remaining 10 percent is used for converting food into energy. This highlights that the number of calories burned during the muscle recovery process may not significantly impact overall energy expenditure.
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Frequently asked questions
Yes, sore muscles can burn calories. When you exercise, your body needs energy to repair the muscle fibres that were damaged during your workout. This energy comes from burning calories. The number of calories burned depends on your body composition and basal metabolic rate (BMR).
The afterburn effect, also known as excess post-exercise oxygen consumption (EPOC), is the increased metabolic rate experienced after vigorous exercise. Studies have shown that a 45-minute vigorous exercise bout can increase metabolic rate for up to 14 hours post-exercise, resulting in additional calorie burn.
DOMS is a type of muscle pain that occurs after strenuous physical activity, typically felt 12 to 24 hours after exercise and lasting a few days to a week. It is caused by microscopic tears in the muscle fibres due to the strain of the activity. DOMS is generally not a cause for concern and usually resolves with rest, proper hydration, and nutrition.
