Ahead, trainers drop five workout “rules” that just don’t hold water. If you think you have to ache for a workout to “count” or believe that 10 minutes isn’t worth the hassle, get ready for a perspective shift that will leave you feeling a little more free when it comes to movement. Love.
The 5 most common workout myths trainers want to put to rest now
1. Only change exercises if you want to make them easier
“People often equate variation with lower intensity; however, choosing a variation to maintain proper form and full range of motion for the body may be the most effective option,” says Taylor Bogenshuets, director of training and development. [solidcore]A high-intensity, low-impact workout performed on a Pilates-style reformer.
Bogenschuetz says every workout is where you should look you For example, you may think that modifying a push-up by lowering your knees to the floor or raising your arms is less “effective” or “impressive” than completing a full push-up. But the truth is that the modified version will also work your triceps, core, and shoulders. Then, when you’ve gained the necessary strength, you’ll be able to safely do a full push-up.
Here are a few push-up variations to try in your next workout:
2. You need to use fitness tracker to get good feedback
If you’re working on getting your smartwatch approved, Bozenschwetz says there’s another way. “From the moment you start a workout to the second you finish it, your fitness tracker measures your heart rate and displays an estimate of calories burned. These numbers alone are a strong indication of your workout’s effectiveness,” she says.
The reality is, 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, going for a great run, or doing an hour of yoga. “For example, the calorie count in a cardio-based class may read much higher than the calorie count tracked for a strength-based class,” says Bogenschwetz. “But after a resistance-based workout, muscles will rebuild for about 100 to two days depending on the intensity. This rebuilding requires energy, or calorie burn, from the body.”
The lesson here? Make sure your wearable isn’t the only way you’re measuring your progress Consider keeping a fitness journal or watch how you watch to feel After a workout, as well.
3. If you don’t ache, you haven’t worked hard enough
According to Bogenschwetz, a number of factors play into the soreness—how hydrated you were, how much sleep you got the night before, and how well you’re recovering. In other words: it away Too variable to use as a metric for a successful workout. Fortunately, Bogenschuetz and Tempo coach Alex Higa have some brilliant ideas for keeping your workouts on track.
“To measure progress, try tracking a measurable such as heart rate, weight used, or repetitions completed,” says Bogenschwetz. Meanwhile, Higa is a big fan of focusing on how your muscles feel throughout the workout instead of waiting to see how you feel afterward. “I always preach listening to your body and making that mind-body connection when training. It can become a more effective way to train, and it’s eye-opening when you really understand your body and how it moves. ,” she says.
4. Always opt for shorter to longer workouts
You don’t have to exercise for 60 minutes straight to reap the benefits of exercise. Rumble Boxing co-founder Noah Neiman says, “If you only have 10 minutes, do it. If you have 10 minutes, five times a day, that’s 50 minutes spread out”. “We have time for what we want to do and sometimes you have to make yourself a priority.”
Short and sweet workouts are a great way to manage your stress, improve your overall health, and develop other healthy habits. So whether you have two minutes or a full hour today, make time to stretch, walk around the block, or do something else that feels good to you.
Get moving with this 10-minute cardio core workout:
5. Consistency counts, so don’t rest
“‘No days off’ is another ‘moto’ that can be more harmful 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’re constantly putting your body under stress, there will be a point where it can lead to overuse and injury.”
Instead of pushing yourself to exercise every day, listen to your body: If you feel tired, try active recovery such as foam rolling, fascia flossing or stretching. Or, choose to skip movement altogether in favor of a massage, a swim, or a trip to the steam room.
Start your recovery with this full-body stretching routine: