When is Full Range of Motion a Bad Idea?
Coach answers: 7 fitness myths we still believe in
Today #CoachAnswers one of the most popular questions - how to pump endurance. The expert in this topic was the elite trainer of World Class Anton Kotov .
Fitness has become a part of the life of megalopolis residents, and most of the clients of fitness clubs have the experience and understanding of how to do it. train and what to do in addition to classes. At the same time, working with clients, almost every day I hear statements that, to put it mildly, totally do not correspond to the true nature of things. Moreover, I have heard such conversations not only among amateurs, but also among certified trainers. And this cannot but be alarming!
The reason for this, in my opinion, is that people rely in their reasoning not on scientific knowledge like anatomy, physiology, biomechanics, but rather on someone's experience, trying to repeat it or try it on others. However, each of us is so individual that certain methods that worked for one person may absolutely not work for another! That is why it is not always worth trusting what is written on the Internet and shown in videos. I suggest discussing some of the myths and trying to figure out a bit about these topics.
Exercise will help you lose / gain weight
One of the most common beliefs, in particular, because of which people start doing fitness. But is it? On the other hand, yes, while the effect of exercise on weight change is indirect. The thing is that the key aspect in gaining / decreasing is the principle of energy balance - it means the ratio of consumed and consumed calories. For this reason, diet will play a major role in this issue. Exercise will, of course, contribute to energy balance by increasing calorie expenditure, but if this is not properly correlated with nutrition, the results may not be what you expect. The key role of training still lies in the fact that it helps us develop certain physical qualities, improve our well-being, and develop some of our personal qualities. At the same time, I repeat, they do not have a direct effect on the change in body weight.
If you train, you must definitely use “sports nutrition”
One of the most common myths, you can hear it especially often in the option “you need to consume a lot of protein” Here we are talking about the fact that in the daily diet we do not receive the required amount of protein (or amino acids, which are components of protein structures), and therefore everyone must necessarily additionally consume protein shakes. Subtleties and nuances aside, there are data in many studies that tell us that about 1.6 grams of protein per kg of body is recommended for gaining muscle mass. Accordingly, taking into account, for example, menwith a weight of 80 kg, we get that he needs to consume about 130 g of protein per day, which is quite easily achievable even with three meals a day, if the goal is to gain muscle mass.
It is also worth noting that protein is a part of not only animal products and their derivatives, such as meat, cheese, cottage cheese. For example, in cereals and legumes, this macronutrient is also present, and this should also be taken into account when determining the amount of protein consumed. In my opinion, a similar myth was invented by sports nutrition manufacturers to increase sales of supplements. However, if you realize that your diet is really lacking in protein, you can supplement it with a protein shake. At the same time, before using specific supplements, I recommend that you consult with your doctor. The topic of sports nutrition is quite multifaceted, so we will consider it in a separate article.
To build muscle, you need to lift large weights
Many trainees, coming to the gym, aim to gain muscle mass. And, looking at examples in various sources on the Internet and not only, they try to start lifting maximum weights as quickly as possible, sometimes neglecting the technique and other principles of building the training process. Firstly, it should be noted that in any training, the correct technique of performing the exercise is always in the first place, which allows you to minimize the risk of injury and give a high-quality load on the target muscles. Secondly, recent research tells us that there are techniques that allow you to build muscle without resorting to using maximum weights. Thirdly, nevertheless, if you are going, so to speak, along the classical path, it is important to remember that the load must be increased gradually, allowing the nervous system and muscles to adapt, and smoothly reach peak intensity. In addition, it is necessary to correctly cycle the load - that is, periodically change the direction and intensity of the exercises.
To reduce the fat component, you need to do cardio
And the muscles burn from cardio workouts. Let's talk again about how you need to reduce the fat component. To do this, you just need to create a deficit in the calorie content of the diet - that is, consume less with food than spend. It is worth noting that the body is constantly spending energy, even when we are sitting or lying down. During training, this consumption, of course, increases. And in fact, it is not critical how we will create this very deficit - the main thing is that the body has enough energy to maintain normal functioning. Therefore, it is not recommended to cut calories by more than 20-25% of consumption. In this regard, globally, the focus of training will not greatly affect the process of reducing the fat component, the selection of the proportions of macronutrients, that is, proteins, fats and carbonin your diet.
I can even say that under certain conditions, strength training will be more effective at “burning fat” as it will help maintain muscle mass.
You need to train more often and harder to get results
Some truth in This is, because globally we figured out that everything depends on the energy balance, which is regulated, among other things, by training, and the latter will determine the direction of the changes that occur to our body. Indeed, based on this logic, the more often we practice, the faster we will achieve what we want. But there is another important aspect to keep in mind: the training process is not only about nutrition and training, it is also about recovery. Recovery will depend on what lifestyle you lead, how you exercise, sleep, are stressed, and so on - everything that puts stress on your nervous system matters. Therefore, frequent and intense training under certain conditions may not give the desired effect, but lead to overwork, which will be accompanied, for example, by a decrease in immunity.
When you do not get enough sleep, eat irregularly, experience severe stress at work, and still end the day with a powerful workout or this workout wedges in somewhere in the middle of your busy schedule, the body will sooner or later say “basta”. It is always important to correctly dose the load and select the training process for the physical, psychological and other capabilities of our body. Therefore, more often and more intensely - not always better and faster!
You often need to eat a little to lose weight
I have already written many times that the key point in weight loss is energy balance ... And from this point of view, in fact, it is not very important how many meals a day there will be - two or seven, especially if your overall physical activity is not very high. But if you still have training in your schedule, then the situation changes somewhat, because when we move, the body begins to spend energy more actively, that is, additional metabolic processes begin to take place inside. And of course, when a resource is expended, it must be replenished as soon as possible in order to maintain balance. The signal to eliminate losses is hunger. It is this that makes us eat food so that the body can continue to function normally. So when you have a lot of meals during the day, the risk of feeling hungry is much less, which makes it easier to tolerate even a strict diet. It is also worth noting that for effective training, it is important that the body has the necessary energy reserve at the time of training. Therefore, be sure to eat about 1.5-2 hours before class.
Pain is an indicator of progress
“No pain - no gain” is a very famous syllablen, common among athletes. Its meaning is that there is no result without pain. Indeed, for many people involved in the training process, an indicator of the effectiveness of training is muscle pain the next day, or, as a rule, if the training took place in the evening, then every other day.
But in fact, muscle pain pain is an indicator that during the lesson our body was subjected to manipulations that are unusual for it and do not correspond to current physical capabilities. And this is really important for progress - to overload our body. The only question is volume - it is extremely important to correctly dose the load! If a beginner exercising the next day aching muscles throughout the body so that he can barely move any limb, then this is a sign that the load did not match his level of training. And the recovery process will take a longer time, and therefore this person will be able to effectively continue classes later than he could if the intensity of the session were correct.
In everything, progress and systematicity are important. Mild and pleasant muscle pain after training may be present, however, progress in the training process may occur without it! I have had examples of such clients. The main thing to remember is that the indicator of progress is movement towards the desired results. And pain is only one of the possible accompanying factors.
In conclusion, I would like to note this moment. To understand where is the truth and where is not, any information that you find in any source, it is better to question and try to get to the bottom of the nature of things, relying on fundamental knowledge. Do not believe unfounded statements! Especially when you are talking with an expert in any field. Don't be afraid to ask him, "Why is that?" A competent specialist will always be happy to share knowledge, as a result of which you will have a deeper understanding, as well as an idea of the professionalism of this person. Good luck in your search for the truth!