6 Truths About Exercise That Nobody Wants to Believe
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People often waste time in the gym bouncing around without any real goal, doing a little bit of this machine and a little bit of that machine.
The simple rule that will always guide you toward the best exercises: the more an exercise makes you move, the bigger the benefits it will deliver.
The biggest mistake that most people make is not building a foundation of strength.
Build the capacity to do the work before you start testing your limits. Volume doesn't have to mean “do sets of 20 reps". You can think of volume over a period of weeks and months.
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It's a training philosophy that coaches people of all shapes and sizes to improve their physical well-being and cardiovascular fitness through varied and challenging workouts.
Each day, t...
Every day there is a particular workout prescribed that is completely scalable based on your skill. For example, if the workout calls for barbell squats with 135 pounds but you can only do squats with the bar (45 pounds), then that’s where you’ll start.
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While it feels satisfying to have sore, aching limbs, and a sign of a good workout. This is entirely unnecessary and one can eliminate the soreness by doing slow reps, or avoiding eccentric (muscle...
One can get stronger by increasing the size of the individual muscle fibers, and by recruiting more of the muscle fiber to work together when needed.
A bulky body is also considered a negative in certain sports. Getting bulky is a specific, targeted training which includes high-volume exercises, calorie intake, and protein supplements, and cannot be attained by simply lifting heavier weights.
Scales are actually useful in providing you with information about your general progress and direction.
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Working out at home is a tricky concept and can be harder to execute when the couch is right there in your view.
You can gain a lot from giving physical activity a real place of privilege in...
It's tough to build a lot of strength or otherwise make progress without the incremental weights you find at a gym, but a few inexpensive home tools and specific movements can go a long way.
It is important to ensure that you prioritize compound movements that work muscle systems, not individual muscles. You'll get a lot more done in less time if you focus on bigger movements - squat, bench, deadlift, row, overhead press.
Goblet squats and squat jumps are great for your lower body when you only have dumbbells. You could also try lunge variations, split squats, step-ups, and deadlift variations.
For your upper body, you could do some chest presses, pushups, row variations, curls, tricep extensions or pullups (if you have a pullup bar installed in a doorway.)
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Any exercise can be a form of HIIT, if it follows a specific regimen where you vary your speeds and intensity when doing it.
HIIT workouts generally only last about 20 minutes, which makes them attractive for busy people (most of us).
A 20-Min HIIT home workout:
HIIT workouts generally combine short bursts of intense heart-pounding exercise (during which a person’s heart rate reaches at least 80 percent of its maximum capacity, usually for 1 to 5 minute...
...has to do with heart health: Intervals can boost cardio-respiratory health with a smaller time investment compared to continuous forms of exercise.
It's not about superior fat-burning capacity or bigger muscles, but about improved VO2 max, a measure of endurance that calculates the maximum volume of oxygen the body can use.
VO2 max is one of the best predictors of overall health.
People can burn comparable amounts of calories in HIIT routines lasting, compared to longer continuous exercise routines. But this doesn't mean that calorie burn translates into weight loss.
This is the problem with HIIT, just like with any other form of exercise: it’s much easier to lose weight by cutting calories in your diet than trying to burn excess calories.