There is a lot of conflicting information about fitness, which is not surprising when you consider how it means different things to different people. Some people train for competitions, while others work out to be healthy. Some people like cardio, and others like to lift weights all day. This diversity of viewpoints is enough to confuse beginners, so let’s clear out the noise with a list of misconceptions about fitness that you can safely ignore.
But before we get too deep, what Do Theme? I would like to summarize the important things in the following:
That’s all you really need to know to get moving. Here is a list of things that (in my opinion) beginners spend a lot of time worrying about. This does not mean that these things do not matter Absolutelybut they be The things you can mostly ignore and still be able to get stronger, fitter, faster and healthier.
It doesn’t matter how many reps you do
Should you do eight to 12 Repetition of each strength exercise? Or five sets of five?
While Shorter groups are supposed to build strength and longer groups of Supposed to build sizethe truth is that Strength and size go together. As you get stronger, your muscles get bigger, and vice versa. As a beginner, you don’t really have to worry about whether you’re within the “optimal” repetition range for your goals, as long as each set looks like hard work. Groups of five with a heavier weight and groups of 10 with a lighter weight will give similar results.
You don’t need to change your body weight right away
People often exercise at the same time that they decide they want to lose fat or gain muscle. Some exercise programs come with instructions that say you should eat lots and “large amounts” while you’re running; Others assume that your goal is to lose weight and that you’ll want to create a profile Calorie deficiency.
If you want to change your body size, it is up to you. But you don’t need to tie that to your fitness goals. You can simply start exercising now and then decide if you want to be bigger or smaller or if you are ok with the size that you are. (Please make sure you have enough proteinalthoug.)
It’s not bad to take “walking breaks” while running
One of the first things you must learn when you start running How do you run slowly You don’t tire yourself out in the first 30 seconds. You also need to understand that your body needs to build fitness to be so able to run continuously. You may not be ready to run for half an hour straight just yet. This is the idea behind running approaches like couch to 5 kilo.
but one The downside of the sofa to 5 kilo It is that many think of running parts as “real” runs, and walking parts as “breaks,” or as failing in some way to the running task. The thing is, if you get from the start to the finish line of the race (5km or so) at anything other than full walking speed, you run it. What’s more: You’re still building cardio fitness when you walk fast, and that fitness is what will eventually enable you to run more and run faster.
You don’t need a “perfect” model for your workouts
The perfect figure is overrated. You need good enough form. If your squats are a complete mess, your knees are touching, and your thighs aren’t coming anywhere near, and you hurt when you do, then something is wrong. But if you’re squatting on a loaded barbell and feeling comfortable and the weight moving nicely, you don’t need to anxiously rewatch your videos for subtle signs of “knee cavern” or “butt wink.”
Yes, you are probably not perfect yet. Nobody. But if you are lifting safely and effectively, your level is good enough. You will refine it as you go.
You can’t waste your newbie gains
When you’re new to exercise, it’s easy to make progress. You’ll gain more muscle and strength in your first year of lifting than in any subsequent year, which is pretty cool.
This is just because there are so many low hanging fruit that you can collect as a beginner. that it not Because the beginner gain is a kind of magic spell with an expiration date. The Beginner’s Gains Principle only states that the weaker you are, the more room you have for improvement.
In short: You can’t “waste” or “lose” a beginner’s earnings if you take a break during your first year. And you’ll still have plenty of room for improvement even after you’re out of the starting stage.
No single piece of equipment is all that special
None of these things are important. There are literally hundreds of ways to exercise your loot without loot bars. No single piece of equipment is necessary, not even a beloved iron. what are you doing Some kind of cardio and some strength trainingyou will be fine.
Splitting your workout doesn’t matter
One way to organize strength training is the body part: chest on Monday, back and biceps on Tuesday, for example. You can do a five-day split, push-and-pull leg splits, or top and bottom splits, and there are good things Software that track all of them.
But the split Itself Did not matter. Division is just organizing. Asking for the best division is akin to saying, “I eat breakfast, lunch, and dinner. Is this a good diet?”
There is no ‘best’ warm-up routine
Whether we are talking about heart or strength, The point of warming up is to prepare you for future workouts. You probably have a part of your body that tends to be stiff; Some stretching exercises for that area can help rationalize you. You will probably need to practice proper technique for one of your exercises to ensure that you will do it correctly; A few technical warm-up exercises can help set you up for success.
This means that there is no “appropriate” warm-up for everyone. If you don’t know what to do when you walk into the gym, hop on the cardio machine or do some body weight exercises (lush, push-ups, rows) and start working out for the day. If your body needs something more specific than that, it will tell you.
You don’t have to worry about your heart rate (at first)
All the gadgets these days can measure your heart rate and tell you if you’re inside The appropriate “zone” for the type of training you intend to do. But they all use a formula based on maximum heart rate, and they’re probably wrong. While there are formulas that can Guess your maximum heart rate, Everyone is differentAnd your gadget doesn’t actually know is yours Maximum heart rate unless you have put in maximum effort (which you probably never did as a beginner).
Instead, know that most cardio should take place in “zone 2,” the level of exertion where you breathe a little harder than rest, but can still carry on a conversation easily and not feel short of breath. The other zones are higher, with zones 4 and 5 (on most systems) being an effort level that you can keep for less than a minute. Follow these perceived levels of effort at first, and simply note your heart rate when you’re at it. If your heart rate of 135 is hot and sweaty but not fatal, this is probably in your zone 2, no matter what your watch says.
You don’t have to worry about the relationship between mind and muscle
can you Feeling Are those muscles working? It’s okay if you can’t. Some people have trouble feeling that certain muscles are working; Some of us don’t care about it at all, and we’re still stronger anyway.
There is no way to do a pull-up or pull-down without using latex. There is no way to perform a biceps stretch without engaging the biceps. There is no way to do a bench press without engaging your chest and triceps. If you’re doing the exercise, the muscles are working, whether you feel like it or not.
Your strength will fluctuate from day to day
We are not at our best every day. You know this about everyday life: don’t expect to be perfectly focused at work every day or to be just as patient with your kids every second of every hour. So why should we be surprised if we do five pullups on Monday but only do three today?
The truth is that myriad factors influence our performance in the gym, not the least of which is fatigue from previous workouts. This is not a bad thing. Feeling tired is part of the same process that ultimately makes us stronger. have A guide showing when you can expect to set records in the gymand get this: the answer is not “literally every day.”
You don’t need to know what you’re doing on the first day
If you’re new to the gym, you’d probably assume that everyone out there knows what they’re doing, and you’d be the odd one out. But the truth is that a lot of people out there don’t know what to do. This is not a bad thing. We all kind of discover life as we go along. It might make sense to think of exercise as like “adults” – something many of us are afraid of but somehow manage to do anyway.
Don’t worry if you’re the weakest or most unfit person out there; Going to the gym is how to fix that. And if someone tells you that you’re doing something wrong, don’t question all of your life choices up to that point. just read Our guide to dealing with unwanted gym tips.