There’s a lot of conflicting information about fitness, but it’s not too surprising when you think about what it means to be different from person to person. Some train for competition, others exercise for good health. Some people like aerobic exercise, while others want to lift weights all day long. This diverse perspective is enough to overwhelm beginners, so let’s get through the noise with a safe and negligible list of fitness misconceptions.
But before we dive in what To do Matter? The important things are summarized as follows.
That’s all you really need to know to move. Below is a list of things (in my opinion) that beginners spend so much time worrying about.That doesn’t mean that something like this doesn’t matter JeezBut those people that is Things that you can almost ignore and still be stronger, healthier, faster, and healthier.
It doesn’t really matter how many exercises you do
You need to do 8-12 repetition For each strength training? Or 5 sets of 5?
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in the meantime The short set is supposed to build strength and the long set is supposed to build sizeThe truth is that Strength and size come together.. As you get stronger, your muscles get bigger and vice versa. As a beginner, you don’t have to worry about being within the “best” rep for your goals, as long as each set feels like a daunting task. Similar results can be achieved with a set of 5 heavier and a set of 10 lighter.
You don’t have to change your weight right away
People often start exercising as soon as they decide to lose fat or gain muscle. Some exercise programs have instructions to eat large amounts of food and “bulky” during the run.Others assume your goal is to lose weight and you will want to create Lack of calories..
If you want to change the size of your body, it’s up to you. But you don’t have to tie it to your fitness goals. You can start exercising now and later decide whether to make it bigger or smaller, or if your size is okay. (Be sure to get it Enough proteinHowever. )
It’s not bad to take a “walk break” while running
One of the first things you need to learn when you start running How to run slow enough Don’t get tired in the first 30 seconds.You also need to understand that your body needs to build fitness can Run continuously. It may not be ready to run for 30 minutes in a row. That is the idea behind the walk-run approach: Sofa at 5K..
But one Disadvantages of sofas to 5K Many people think that a running part is a “real” run, a walking part is a “break”, or a running task fails for some reason. The important thing is that if you reach the finish line (5K or otherwise) from the start line of the race at a speed other than your full walking pace, you have done so. Plus, if you walk quickly, you’re still building cardio fitness. Its cardio fitness ultimately allows for more and faster runs.
You don’t need a “perfect” form to exercise
The perfect shape is overrated. You need a good enough shape. If the squat is completely confused, if the knees are touching, the thighs are not close to parallel, and you are injured while doing it, yes, something is wrong. But if you’re crouching on a loaded barbell, feeling good, and moving your weight well, relentlessly look for subtle signs of “knee cave” or “butt wink” and relentlessly watch your video. No need to review.
Yeah, maybe you’re not perfect yet. Nobody is here. However, if you are lifting safely and effectively, foam is sufficient. Will refine it as you go.
You can’t waste the profits of your novice
When you’re new to exercising, it’s easy to make progress. The first year of lifting can give you more strength and strength than the next year. This is pretty cool.
This is because there are many hanging fruits that can be collected as a beginner.this is no Because beginner acquisition is a kind of magical spell that has an expiration date. The principle of profit for beginners only states that the weaker you are, the more room for improvement.
This means that if you take a break in the first year, you cannot “waste” or “lose” the profits of a beginner. And even after leaving the beginner’s stage, there is still plenty of room for improvement.
There is no special equipment
It’s easy to get caught up in the marketing hype around you Loot band Also Ankle weight Or that weird machine that can do Pelotons or airbikes or assist squats.
None of this is important. There are literally hundreds of ways to exercise loot without a loot band. Even my beloved barbell doesn’t require a single device.As long as you do Some kind of aerobic exercise and some kind of strength training,It’s okay.
Workout splits are not important
One way to organize strength training is by body part. For example, Monday is the chest and Tuesday is the back and biceps. You can split it for 5 days, push-pull legs, or split up and down. program Follow each of them.
But split itself It does not matter. The division is just an organization. The question about the best split is “I eat breakfast, lunch and supper. Is it a good meal?”
There is no “best” warm-up routine
Whether it’s aerobic exercise or strength The point of warming up is to prepare for the training ahead.. Maybe you have parts of the body that tend to be stiff. Some stretches in that area can help make you supple. Maybe you need to practice the right technique for one of your exercises to make sure you do it right. Some warm-up technique drills will help you prepare for success.
This means that everyone does not have a “proper” warm-up. If you’re not sure what to do while walking in the gym, jump on a cardio machine or do some weight exercise (rush, push-ups, walk in line) before you start training for the day. If your body needs something more specific than that, it will let you know.
You don’t have to worry about your heart rate (at first)
All modern gadgets measure your heart rate and tell you if you are there A “zone” suitable for the type of training you are trying to do.. But they all use formulas based on your maximum heart rate and are probably wrong.There is a formula that can be done Try to guess Your maximum heart rate, Every body is differentAnd you don’t really know your gadget yours Maximum heart rate (as a beginner, you probably never have), unless you haven’t made the most effort.
Instead, be aware that most aerobic exercises should be done in “Zone 2”. This is a level of effort that makes it a little more difficult to breathe than at rest, but it’s still easy to talk to and you don’t feel short of breath. The other zones are higher and zones 4 and 5 (most systems) are effort levels that can last less than a minute. First check these perceived effort levels and note your heart rate when you are inside them. If your heart rate is 135, it’s hot and sweaty, but if you feel you’re not a killer, it’s probably in Zone 2, regardless of what your watch is.
You don’t have to worry about the connection between your mind and muscles
You can do it felt Is that muscle working? It’s okay if you can’t. Some people have a hard time feeling that certain muscles are functioning. Some of us don’t pay attention at all, but we get stronger anyway.
There is no way to perform a pull-up or lat pull-down without using the latissimus dorsi. There is no way to curl the biceps without using the biceps. There is no way to do a bench press without using the chest and triceps. If you are exercising, your muscles are working, whether you feel it or not.
Your strength fluctuates daily
We are not in the best condition every day. You know about everyday life: you don’t expect to focus optimally on your work every day or be equally patient with your child every hour and every second. So why would you be so surprised if you pulled up 5 times on Monday and only 3 times today?
The truth is that a myriad of factors affect performance in the gym. This is especially true of the fatigue from previous training. That’s not a bad thing. Fatigue is part of the same process that ultimately strengthens us.we have A guide to when you can expect to set a personal record in the gym, And 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 probably know everyone there what they’re doing, and you’ll be a weird person. But the truth is that many people there don’t know what they are doing. That’s not a bad thing. We all understand life. It may make sense to think of a workout as an “adult”. This is something that many of us are afraid of, but we can do something about it anyway.
Don’t worry if you are the weakest person there or the sickest person there. Going to the gym is the way you can fix it. And if someone tells you that you’re doing something wrong, don’t question all your life choices so far.Just read A guide to dealing with unsolicited Jim’s advice..
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