Later, the trainers closed down five training “rules” that just don’t hold water. Whether you think you have to be sore for a workout to “count” or think 10 minutes isn’t worth it, get ready for a change in perspective that’s sure to make you feel a little freer as you make the move you want. love.
The 5 most common training myths that coaches want to put aside right now
1. Only modify the exercises if you want to make them easier
“People often equate modifications with less intensity, however, choosing a modification may be the most effective option for maintaining proper form and full body range of motion,” says Taylor Bogenschuetz, director of training and development at [solidcore]a high-intensity, low-impact workout performed on a Pilates-style reformer.
Bogenschuetz says that every workout should meet you where your are. For example, you may think that modifying a pushup, either by lowering your knees to the ground or raising your hands, is less “effective” or “impressive” than completing a full pushup. But the truth is that the modified version will also work your triceps, core and shoulders. Then, when you gain the necessary strength, you can perform a full pushup safely.
Here are some push-up modifications to try in your next workout:
2. You have to wear a fitness tracker to get good feedback.
If you’re working to seek approval for your smartwatch, Bogenschuetz says there’s another way. “From the moment you start a workout to the moment you finish it, your fitness tracker measures your heart rate and displays an estimate of calories burned. These numbers alone are not a strong indication of the effectiveness of your training,” she says.
The reality is that the stats on your fitness tracker are good, but they don’t paint the full picture of the mental and physical benefits you get from lifting weights, a big run, or an hour of yoga. “For example, the number of calories in a cardio-based class may be much higher than the number of calories recorded for a strength-based class,” says Bogenschuetz. “But after resistance-based training, the muscles will rebuild for about two days depending on the intensity. This rebuilding requires energy or calorie burning from the body,”
The lesson here? Make sure your wearable device isn’t the only way to measure your progress. Consider keeping a physical activity diary or timing how feel after a workout, too.
3. You haven’t worked hard enough if you’re not sore.
According to Bogenschuetz, many factors influence pain, including how hydrated you are, how much sleep you got the night before, and how well you’re recovering. In other words: it is far too variable to use as a metric for successful training. Fortunately, Bogenschuetz and Tempo coach Alex Higa have some more brilliant ideas for measuring your workouts.
“To gauge progress, try tracking a metric like heart rate, weight used, or reps completed,” says Bogenschuetz. Meanwhile, Higa is a big fan of focusing on how your muscles feel during your workout instead of waiting to see how you feel afterwards. “I always preach listening to your body and making that mind-body connection when you train. It can become a more efficient way to train, and it’s eye-opening when you can really understand your body and how it moves,” she says.
4. Always opt for long workouts instead of short ones
You don’t need to exercise for 60 minutes at a time to reap the benefits of exercise. “If you only have 10 minutes, do it. If you have 10 minutes, five times a day, that’s 50 minutes spread out,” says Noah Neiman, co-founder of Rumble Boxing. “We have time for what we want to have time for, and sometimes you have to prioritize yourself.”
Short, sweet workouts are also a great way to manage stress, improve your overall health, and develop other healthy habits. So whether you have two minutes or a full hour today, take some time to stretch, walk around the block, or move in another way that feels good to you.
Get moving with this 10-minute cardio workout:
5. Consistency counts, so don’t take days off
“‘No days off’ is another ‘slogan’ that could be more damaging in the long run,” says Higa. “Your body needs rest to function properly and reach its full potential. Exercise is stress on your body, and if you constantly put stress on your body, there will come a point where it could lead to overuse and injury.”
Instead of forcing yourself to exercise every day, listen to your body: If you’re feeling tired, try active recovery like foam rollers, flossing, or stretching. Or, opt to skip movement altogether in favor of a massage, swim, or steam room.
Jump start your recovery with this full body stretching routine: