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 is a recumbent cross trainer, with its low-impact and supportive design.

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: beginners starting a new exercise program, 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 gentle on muscles and joints, perfect 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 compared to high impact activities like running or jumping. This makes it easier to keep active without creating additional muscle strain – 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 – which 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 you to activate and strengthen your muscles without straining, 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. The ergonomic seat provides more comfort and stability for those with limited mobility or recovering from an injury. Adjustable resistance and customizable programs allow users of all fitness levels to create a program that fits their goals and physical ability. And the low impact nature of the equipment minimizes strain on the joints, promoting a safe and enjoyable exercise for everyone.

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

Recumbent cross trainers are an accessible and effective way to manage DOMS and long-term muscle health. With its low impact design, it’s a productive way to address soreness and overall fitness without straining more. By adding a recumbent cross trainer to your routine, you can experience a faster recovery, more flexibility and sustainable strength gains.

Take the next step to better recovery by checking out our recumbent cross trainers or reaching out to NuStep today!