Things I've Learned
This all seems vastly obvious to me, but I've been reading exercise mags for as long as I can remember, as well as growing up with a PE instructor for a mother. I was talking about with someone else, and she asked me to write down a list, so I did, and now I'm inflicting it on all y'all.
There will be many exceptions to what I say below. As jesseh so often and wisely points out, Different Things Work For Different People, Because People Are Different. I'm just distilling what I've read over many, many years.
- Strength training doesn't boost your metabolism as much as many people say it does. A pound of muscle only burns 6 calories per day - which is 4 more than the 2 cal/day fat burns, but still not much.
- The "afterburn" - the increased calorie burn you get after physical activity - only counts for approximately 25-30 calories, depending on the length and intensity of the workout.
- You need to change up your workout on a consistent basis. The human body is a marvelously adaptive machine, and so it will find a way to do what you're asking of it with the minimum of effort required. This, of course, reduces calorie burn. So, change up your workout and keep your body confused and burning those calories.
- If you do two workouts on the same day, like strength & cardio, do the one you want to emphasize the most first. So, if you're training for a 10-K, do your run first.
- The calorie-burn readouts on many machines don't take into account the amount of calories you would have burned resting for the same amount of time. So, if the readout says you burned 500 calories in your session, but you would have burned 300 calories at rest in that same amount of time, you can only really count those 200 calories. Sucks, but true.
- Running remains the best way to burn calories and get into cardiovascular shape. Period. There are always external limits, such as bum knees or dodgy backs, but if you can run, do.
- If you can't run? Walk. If you can't walk, bike or swim. Hell, if you have access to a pool, do pool running. You won't get the weight-bearing benefit, but you're still using all of your body.
- Most importantly, do whatever will keep you interested. If running bores you to tears, but you can dance 'til the cows come home - dance motherfucker dance.
- If you're trying to increase cardio endurance, hit your target heart rate during workouts. A very crude formula is maximum heart rate (220 - age) x 60(min) or 70(max)%. Obviously, check with a professional before embarking on a plan.
- The US government's minimum weekly recommendations are 3 20-minute vigorous cardio workouts OR 5 30-minute moderate-intensity physical activities, 2 20-minute strength-training sessions, and daily 10-minute flexibility sessions. That's to maintain physical health - if you want to train for a 10-K or drop 15 pounds, you've got more work to do.
- Consistent, sustained weight loss only works if you eat less and work out regularly.
- Lean protein is key when you're attempting to build endurance/strength or drop weight. It's a good idea in general, but especially then. Complex carbs and leafy greens are also your friends. Crash diets and "detox" regimens often do more harm than good.
- Despite not burning many calories, strength training is a good thing - strong muscles help stabilize joints and allow you to do regular tasks with more ease. Also, less sets with more weight is the better way to go for strength-building - it's more efficient, and you're not that likely to bulk up (unless you're eating a massive surplus of calories).
- Your core is the most important thing to work. That includes your back. Too many people focus on their front - biceps, abs, quads - and overbalance themselves, which leads to injury. A strong core - abs, obliques, and back - will ensure trunk stability and reduce possible injuries.
- Stretching is key. It's easily overlooked when one is busy, but stretching helps prevent overuse injuries, as well as making one look sleeker. I've found yoga to be my best stretching routine, but others may find Pilates or plain old stretches to work for them.
- Stretching works best when the stretch is held or slightly deepened over 30-60 seconds. "Bouncing" (going in and out of position quickly and repeatedly) works against the stretch and can cause muscles to tear.
- Some discomfort is to be expected. However, if the pain is sustained, sudden, or sharp, stop the activity immediately. "No pain, no gain" is a dangerous fallacy.
- Warmups and cooldowns are also oft-neglected and very important. Imagine your muscles as a piece of gum - try stretching the gum out when it's warm, and then try it again when it's cool. The gum will snap apart when it's cool, and stretch when it's warm. You need to gradually coax your body into movement, and then gradually return it to the resting state.
- Always always always focus on your form. If you're lifting, focus on the muscles you're using to complete the movement. If you're swimming/biking/running, focus on how your body is moving through space. If you're stretching, focus on the muscles stretching. Mindfulness helps reduce injuries and increases results.
There will be many exceptions to what I say below. As jesseh so often and wisely points out, Different Things Work For Different People, Because People Are Different. I'm just distilling what I've read over many, many years.
- Strength training doesn't boost your metabolism as much as many people say it does. A pound of muscle only burns 6 calories per day - which is 4 more than the 2 cal/day fat burns, but still not much.
- The "afterburn" - the increased calorie burn you get after physical activity - only counts for approximately 25-30 calories, depending on the length and intensity of the workout.
- You need to change up your workout on a consistent basis. The human body is a marvelously adaptive machine, and so it will find a way to do what you're asking of it with the minimum of effort required. This, of course, reduces calorie burn. So, change up your workout and keep your body confused and burning those calories.
- If you do two workouts on the same day, like strength & cardio, do the one you want to emphasize the most first. So, if you're training for a 10-K, do your run first.
- The calorie-burn readouts on many machines don't take into account the amount of calories you would have burned resting for the same amount of time. So, if the readout says you burned 500 calories in your session, but you would have burned 300 calories at rest in that same amount of time, you can only really count those 200 calories. Sucks, but true.
- Running remains the best way to burn calories and get into cardiovascular shape. Period. There are always external limits, such as bum knees or dodgy backs, but if you can run, do.
- If you can't run? Walk. If you can't walk, bike or swim. Hell, if you have access to a pool, do pool running. You won't get the weight-bearing benefit, but you're still using all of your body.
- Most importantly, do whatever will keep you interested. If running bores you to tears, but you can dance 'til the cows come home - dance motherfucker dance.
- If you're trying to increase cardio endurance, hit your target heart rate during workouts. A very crude formula is maximum heart rate (220 - age) x 60(min) or 70(max)%. Obviously, check with a professional before embarking on a plan.
- The US government's minimum weekly recommendations are 3 20-minute vigorous cardio workouts OR 5 30-minute moderate-intensity physical activities, 2 20-minute strength-training sessions, and daily 10-minute flexibility sessions. That's to maintain physical health - if you want to train for a 10-K or drop 15 pounds, you've got more work to do.
- Consistent, sustained weight loss only works if you eat less and work out regularly.
- Lean protein is key when you're attempting to build endurance/strength or drop weight. It's a good idea in general, but especially then. Complex carbs and leafy greens are also your friends. Crash diets and "detox" regimens often do more harm than good.
- Despite not burning many calories, strength training is a good thing - strong muscles help stabilize joints and allow you to do regular tasks with more ease. Also, less sets with more weight is the better way to go for strength-building - it's more efficient, and you're not that likely to bulk up (unless you're eating a massive surplus of calories).
- Your core is the most important thing to work. That includes your back. Too many people focus on their front - biceps, abs, quads - and overbalance themselves, which leads to injury. A strong core - abs, obliques, and back - will ensure trunk stability and reduce possible injuries.
- Stretching is key. It's easily overlooked when one is busy, but stretching helps prevent overuse injuries, as well as making one look sleeker. I've found yoga to be my best stretching routine, but others may find Pilates or plain old stretches to work for them.
- Stretching works best when the stretch is held or slightly deepened over 30-60 seconds. "Bouncing" (going in and out of position quickly and repeatedly) works against the stretch and can cause muscles to tear.
- Some discomfort is to be expected. However, if the pain is sustained, sudden, or sharp, stop the activity immediately. "No pain, no gain" is a dangerous fallacy.
- Warmups and cooldowns are also oft-neglected and very important. Imagine your muscles as a piece of gum - try stretching the gum out when it's warm, and then try it again when it's cool. The gum will snap apart when it's cool, and stretch when it's warm. You need to gradually coax your body into movement, and then gradually return it to the resting state.
- Always always always focus on your form. If you're lifting, focus on the muscles you're using to complete the movement. If you're swimming/biking/running, focus on how your body is moving through space. If you're stretching, focus on the muscles stretching. Mindfulness helps reduce injuries and increases results.