I’ve learned a lot in the gym over the years, but as a newbie, I’d be shocked and appalled at what I’m doing during my workouts right now.Taking advantage of that experience, I am now exercising. I thought, “I should never do that”and I broke almost every other rule.
we covered Lots of things you can stop worrying about as a beginnerbut I would like to extend that list and add some rules that even intermediate-level users can throw away without consequences.
Myth: YMust fail on all sets
In theory, if you can do 13 bicep curls with a certain weight, the number of curls is should do it do you actually One common misconception is that you have to do all 13 to get the benefits.
This rule makes sense if you have absolutely no idea where to start. If you keep doing it until you can’t do one rep, at least you know you’re not lazy.
But the downside is that failing every set of every lift is going to hurt you. exhaustedIt may not be so much for your biceps, but if you squat really heavy weights, you’ll feel pretty tired doing every set to failure. . is better than Follow the program that advises you When to hold back and when is the right time to push the limits? Most of the time, you will find yourself stopping sets at least two or three times, sometimes more, for fear of failure.
Myth: MYou should rest for at least one day before resuming strength training.
A day off is a useful tool for not working too much, but that’s about it.Organizations like the American College of Sports Medicine We recommend 48 hours between intense strength training sessions for specific musclesbut seeing where they get that number means it’s a general recommendation for beginners and those who are exercising just to stay fit. Speaking, they admit it Training most days of the week is fineif your program manages fatigue effectively (this often means heavy and light days rather than full rest).
Myth: DDo not increase your running mileage by more than 10% each week
The “10% rule” isn’t such a terrible guideline for determining how quickly to intensify your training. However, like many of these other myths, this is a suggestion, not a commandment to be followed strictly.
As Jason Fitzgerald’s Running Coach told us, “There’s the adage to increase your weekly mileage by 10%, but this may be too conservative or too aggressive, depending on where you start.” You can increase your mileage faster. The same is true if you are a beginner and your mileage is generally very low.If you take the rules seriously, you can’t increase from zero to another number.
On the other hand, the seriously running program (again, the program is great) went up significantly for several weeks in a row, then cut back, Descent Temporarily your mileage before ramping up again. Or you may maintain the same mileage for weeks at a time before venturing into bigger increases.If you stick to the 10% rule, you’ll miss out on the benefits of a program that works this way.
Myth: Yshould be lifted before aerobic exercise
There are pros and cons to lifting before cardio and doing cardio before lifting. It’s “it depends” rather than a rule. So here are some ways to determine which one makes sense.
Lift before aerobic exercise if:
- Lifting is Your Top Priority
- We tend to struggle with lifting when we are tired and it is important to do it fresh
- you just prefer this order
Do aerobic exercise before lifting if:
- Cardio is a top priority and I want more energy for it
- Your lift is the kind you can do even when you’re tired
- you just prefer this order
- Or only intend to do a small amount of cardio before lifting
So while cyclists may prefer to do strength training after getting off the bike, powerlifters will probably do their conditioning after finishing their squats for the day. Either is fine if you want to.
Myth: Yneed a supplement
There are several supplements that can help you on your fitness journey, but you won’t need any of them.
Creatine One of the most popular muscle building supplements. Understood to be effective, but here it is :Jbecause it does Something For most people it is not very effective many. Once you decide Either it’s too expensive or you’re missing out on a significant amount of profit just because you don’t have anything else to remember each day.
Similarly, protein powder How To Help You Get More Protein In Your Diet, but it is not necessary to use supplements. You can eat more protein-containing foods.
And finally, pre-workout drink Can give you more energy in the gym (It’s mostly caffeine) but if you requirement It’s a very recent development. Even 10 years ago, it really didn’t matter. People could drink coffee or cola, or come to the gym with no caffeine in their stomachs and work out without a problem.
Myth: NEverything Matters Unless You Track It
Another thing that didn’t exist until the 2000ss: Track every minute, every step, or every mile of your workout.you are still a runner Even if you don’t have an app that tells you how far you’ve runYou don’t even have to keep track of sets or reps. lifting journal if you don’t want to.your body Even if your phone gets wiped overnight, it will tell you how much work you’ve done.
Fitness ‘rules’ you can break
Source link Fitness ‘rules’ you can break