somtimes what contributes to soreness is 1) lack of warm-up so insuffcicient oxygen was available to fuel the work. and 2) lack of cooldown which will help the muscles recover by completing any partial combustion of sugars for energy leaving residual metabolites such as one feels with the muscle burn of working beyond anerobic threshold. anerobic threshold can be increased through more careful training. i can exercise well beyond my predicted 100% of age heart rate for periods of 10 20 and 30 minutes or more
is it better to apply heat or cold to sore muscles after stenuous exercise?