5 habits that kill exercise benefits
Miscellaneous / / May 07, 2021
Do not do this if you do not want to destroy your progress or say goodbye to sports altogether.
1. Focus on mood instead of plan
When it comes to light loads like walking or yoga without fanaticism, this approach is quite acceptable. There is a mood - walking, gently stretching or cycling. No desire - you don't think about it for several weeks or months.
But if you're doing strength training, jogging, and intense sports, a plan is essential.
First of all, you need to determine the weekly training volume. For power loads, this will be the number of approaches and repetitions with a certain weight, for cyclic cardio - the number of kilometers traveled. You need to know this in order to increase the load gradually, not to exceed the body's limits and not get injured.
Beginners are advised to increase their training volume by no more than 10-15% per week. For example, if you ran 5K on Monday and Friday, you can add 500 meters to each run next week, or do one 5K workout and another 6.5K workout.
If, due to mood, bad weather or other factors, you missed a couple of weeks, and then decided catch up on what was missed and run 20 km in a week, with a high probability it will end up with muscle pain or joints.
A sharp increase in volume in any sport threatens damage to equipment, injuries and a long loss of the ability to practice.
But it’s even worse if you don’t pay attention to your feelings at all and continue to train through pain. And this is the second terrible habit.
2. Ignore the pain
Everyone knows the saying no pain - no gain. Perhaps this is true for muscles burning from acidification during a set or post-workout dyspnoea. But not for the constant pain from the load that you endure from time to time, hoping that it will let go.
Evgeny Bogachev
Expert in strength and conditioning training, head of the educational project Evotraining
Pain is a signal that must be taken into account and not ignored. It is of a protective nature, so that in a fit of enthusiasm a person does not make himself worse. This means that there is a problem and you need to watch out. Do not try to suppress this mechanism by taking anti-inflammatory drugs.
However, being careful doesn't mean stopping your workout completely. For example, if it hurts you to run, you can do upper body exercises as well as cycling. to swim and do everything that does not injure the damaged part of the body. It's the same with power loads.
Iya Zorina
Lifehacker's Fitness Expert
When I injured my knee so that I could not lean on my leg, for two weeks I did complexes at home: push-ups in a rack, pull-ups, push-ups on the rings, static squat, glute bridge. And then another couple of months - upper body exercises in the gym.
If, despite the pain, you continue to perform the same exercises, not only the sore spot suffers, but also the neighboring structures. They have to take some of the load, which can lead to even more damage.
In the end, you don't care stop doing, but already for a long time or forever.
3. Ignore warm-up
Everyone knows that warm-up is the right thing to do, but at the same time, this part of the workout is often skipped because it does not seem so significant.
However, there is evidence that warming up can help keep your workouts safe. For example, in the reviewDoes warming up prevent injury in sport? of five randomized controlled trials, three have shown good results in terms of injury prevention. In anotherTo stretch or not to stretch: the role of stretching in injury prevention and performance work out of seven studies, four showed that stretching before exercise can protect against muscle strain during exercise.
Although the connection between warm-up and injury risk is still not fully confirmedA systematic review of the effects of upper body warm-up on performance and injury, all professional athletes continue to spend a lot of time on this activity, and for good reason.
Warm up tunesWarm-up and cool-down training, increases breathing and heart rate, and providesExercise 101: Don’t skip the warm-up or cool-down - Harvard Health the muscles are supplied with fresh, oxygen-rich blood.
10-15 minutes of low-intensity cardio and dynamic stretching increases the temperature and elasticity of the muscles, positivelyWarm-up and cool-down affect neuromuscular communication, increasing dexterity and coordination.
A meta-analysis of 32 qualitative studies showedEffects of Warming-up on Physical Performance: A Systematic Review With Meta-analysisthat warm-up improves performance on the run, cycling and swimming, increases the height and jump length, has a good effect on agility and has no negative effects. Moreover, the improvement in performance sometimes reaches 20%.
Skipping a pre-workout warm-up will decrease your progress, load “cold” muscles, and increase your risk of sprains.
4. Rewarding Yourself for Your Workout with Food
Many beginners believe that for a good workout, you can afford something delicious. Moreover, the amount of food is determined by the sensations. As a result, its calorie content often exceeds the actual energy consumption for training.
In one small studyNormal weight men and women overestimate exercise energy expenditure 16 men and women spent 200 and 300 kcal on trackexercising at low intensity. Then they were asked to estimate how many calories they thought they had burned. Participants named values that were 3-4 times higher than the actual energy consumption.
It seemed to people that at least 800 kcal were spent on the track, and when they were allowed into the buffet, they ate more than 500 kcal each, completely blocking the energy consumption for training.
Besides, no one will think: "I did a good job today, I will allow myself one more bell pepper." Chocolates and cakes, pizza are used as a reward, burgers, sugary soda and alcohol are easy to overdo because it's hard to stop.
If you eat normally on a non-workout day, and jump into junk food after exercise, physical activity will not add to your health.
Moreover, if you have a food addiction, you can form a similar attitude towards exercise, and this is even more dangerous. According to a recent meta-analysisA comparative meta-analysis of the prevalence of exercise addiction in adults with and without indicated eating disorders, people with disorders eating behavior 3.7 times more likely to develop an exercise dependence.
how approves Dr. Mike Trott - the scientist who conducted this study - addiction to exercise and, as a result, overuse, increases the risk of fractures, cardiovascular disease in young patients and general mortality.
5. Ignore cardio or strength
Some people are happy to bench press and squat with a barbell, and they visit the cardio zone only for a warm-up. Others only do what they run or pedal, and stay away from the bar and the horizontal bar. Both those and others make their health worse.
In meta-analysisThe association of resistance training with mortality: A systematic review and meta ‑ analysis 11 studies have checked the data of more than 370 thousand people over 8.5 years. In the group of those who did only strength training, the overall mortality was reduced by 21% compared to inactive people. And among those who did both strength and cardio - by 40%.
WHO advisesPhysical activity adults do 2.5 hours of light aerobic activity (or 75 minutes of more intense work) and two strength training for all major muscle groups per week. Note: not instead of cardio, but in addition to it.
Aerobic or cardio training, including running, walking and swimmingTake the plunge for your hearthelpTypes of exercise support heart and lung health and have a positive effect on weight, mental health and well-being.
Strength training supportsTypes of exercise bone health, regulate blood sugar and blood pressure, can increase testosterone and growth hormone levels, which helpsTestosterone - What It Does And Doesn’t Do maintainingGrowth hormone, athletic performance, and aging and building muscle and reducing body fat.
In one studyHormonal responses after a strength endurance resistance exercise protocol in young and elderly males 12 weeks of strength training increased testosterone and growth hormone levels in young (23 years old) and older (63 years old) men. In a differentTestosterone responses after resistance exercise in women: influence of regional fat distribution resistance exercise by 25% increased free testosterone in young women.
Strength training is needed even for those who do not want to increase muscle mass at all - endurance athletes.
Meta-analysisEffects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review 24 scientific studies have shown that strength training helps runners spend less energy while running and improves time trial performance.
This was confirmed by twoThe effects of resistance training on endurance distance running performance among highly trained runners: a systematic review, Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta ‑ Analysis of Controlled Trials Other scientific review: 2-3 strength training per week significantly improves running economy without compromising runners' body composition.
Add cardio to your workouts, and power load, taking into account the total volume and intensity of classes.
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