(Amateur) athletes now get fitness tips not only from experienced trainers; numerous bloggers and celebrities also share their training advice online, and some also provide their own workouts and fitness programs.
With this variety of tips and claims, it can be difficult, especially for beginners, to keep track.
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The problem: Not all training tips are true. Anyone who thinks that only training with high levels Weight brings success and muscle soreness is the best confirmation of an intensive workout, you should urgently read on.
According to experts, it is better not to heed the following five fitness tips.
1. No pain, no gain?
Feeling a pulling sensation in your muscles during a workout is completely normal. Strength training in particular demands a lot from the muscles – but that doesn’t mean that pain is part of the training.
“There is a big difference between a pulling sensation and muscle pain. Anyone who ignores pain risks injury,” says trainer Mike Boyle to the portal ‘Health24.com’.
“I regularly ask my customers whether the exercises cause them joint pain. If they answer ‘yes’, I will end the training,” says the expert. Sore muscles should not be underestimated either, after all they are minor injuries to the muscles.
Boyle’s tip for a gentler workout: Do workouts that don’t cause pain, such as exercises with dumbbells instead of on the weight bench.
2. More is more
“Go big or go home” is the mantra of many bodybuilders. This means: You should train with the highest possible weights to build muscle. There’s nothing wrong with that, as long as you’re already an experienced strength athlete.
However, everyone else should not base their training on the height of the weight. “The principle ‘Go big or go home’ does not predict effective training, but rather injuries,” says trainer Bernard Yang Kim.
It is better to train consistently and gradually increase the weight. Only when the exercises can be carried out perfectly should you do so dumbbellskettlebell etc. grab.
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3. Crunches for a strong back
This claim is false, says Tony Gentilcore, American fitness trainer. Crunches and sit-ups can definitely help you build six-pack abs. However, the abdominal exercises are not particularly gentle on the back and spine.
According to Gentilcore, repeatedly arching your back can cause back pain and worsen existing damage.
As an alternative to crunches, the expert recommends stability exercises, for example with an exercise ball.
4. Who needs breaks?
Some athletes swear by not taking a break between sets during strength training to stimulate muscle building. However, experts strongly advise against this approach.
“If the muscles don’t have enough time to regenerate, they will tire more quickly and you won’t be able to get the most out of your training,” explains Sal Marinello, head trainer at Athletic Development Coaching in New Jersey.
5. Quantity counts?
In many fitness studios you can observe that exercisers compete in weight lifting – either in pairs or in a group. “In this type of group workout, there are few instructions from the trainer. “It’s primarily about doing as many repetitions as possible in a short time – for example in 60 seconds,” says studio owner Chris Bathke.
However, the technology is often neglected. The likelihood of sustaining an injury is then high. Especially demanding exercises with the Barbell such as deadlifts or squats carry a risk of injury.
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