How Recumbent Cross Trainers Reduce Delayed Onset Muscle Soreness
Delayed Onset Muscle Soreness (DOMS) is a common condition that happens after doing new or intense physical activity. It’s caused by micro-tearing of muscle fibers during exercise, and results in stiffness, soreness and discomfort 24 to 72 hours after exercise.
These symptoms can hinder recovery and make it hard to stick to a fitness routine, especially if you’re recovering from an injury or adapting to a new program. The best answer to managing DOMS? Low impact exercise like that you can get on a recumbent cross trainer.
What is DOMS?
Delayed Onset Muscle Soreness (DOMS) is characterized by:
- Soreness and stiffness: These peak within 24 to 48 hours after exercise, especially when doing a new or more intense workout routine.
- Reduced range of motion: Muscles feel tighter, paired with a temporary loss of flexibility and mobility.
- Who gets it: DOMS can affect anyone. For example, from beginners starting a new exercise program, to experienced athletes intensifying their workouts, and those recovering from an injury or long period of inactivity.
How Recumbent Cross Trainers Reduce DOMS
Low Impact
Recumbent cross trainers, like all NuStep models, deliver low impact exercise that’s easy on the joints. In other words, a perfect solution for those who want to stay active without worsening the soreness or discomfort of DOMS.
By facilitating a smooth and controlled range of motion, these machines reduce stress on the body as compared to high impact activities like running or jumping. This makes it easier to stay active without creating additional muscle strain. As a result, it’s great for those recovering from an injury, managing arthritis or easing into a new program.
Improves Circulation
The gentle and controlled movement of the cross trainer helps increase circulation. This helps reduce muscle inflammation and soreness after exercise. Better blood flow also delivers oxygen and nutrients to the muscles for faster recovery and overall muscle health. So it’s perfect for those who want to stay active while prioritizing recovery and long term wellness.
Muscle Activation – Without Overstraining
The gentle movement and adjustable resistance of the recumbent cross trainer allows users to engage their muscles without overstraining. By providing a controlled and low impact workout experience, this equipment allows users to activate and strengthen their muscles, making it great for easing the stiffness of DOMS.
Inclusive and Accessible Design
Recumbent cross trainers have an inclusive design and accessible features that cater to many users. For example, the ergonomic seat provides more comfort and stability for those with limited mobility or recovering from an injury. And the low impact nature of the equipment minimizes strain on the joints, thereby promoting a comfortable exercise experience.
How to Use Recumbent Cross Trainers to Reduce DOMS
Follow these tips to use recumbent cross trainers to reduce DOMS and speed up recovery.
- Start with low resistance so the body can engage the muscles without overstraining
- Keep your steps per minute (SPM) at a moderate pace and shorten your workout duration
- Use smooth and controlled movements to avoid straining
- Gradually increase intensity over time to build strength
- Combine with proper hydration and post workout stretching to aid muscle recovery and reduce discomfort for a holistic approach to managing DOMS.
Recumbent Cross Trainers as Part of Recovery
Recumbent cross trainers can be used in both workout and rehabilitation programs to aid recovery and overall fitness. Here are some key points:
- Recovery from DOMS: These machines are a low impact way to engage the muscles, promoting blood flow to the affected area and easing the soreness. Adjustable resistance makes it perfect for those recovering from DOMS, as you can gradually progress in resistance
- Long term muscle health benefits: Regular use of recumbent cross trainers improves muscular endurance, flexibility and strength, and reduces the risk of recurring DOMS pain. Over time, the exercises contribute to better cardiovascular health and minimizes overuse injuries, making it a sustainable option in any fitness program
How to Reduce DOMS with NuStep – Final Thoughts
NuStep recumbent cross trainers are an accessible and effective way to manage DOMS and improve long-term muscle health. Take the next step to a better recovery by checking out our recumbent cross trainers or reaching out to NuStep today!
