5 Myths About Strength Training
1. Sport is for professionals. This idea only applies in the case of performance sports. The native qualities required of professional athletes (speed, skill, specific height, etc.) can only be developed, they cannot be formed through training. As long as the normal person's goal is not performance, almost any sport can be practiced to keep the body in good shape. It's about dosing the workout you choose so that the benefits outweigh the wear. Even sports that are considered hard can be practiced in a "soft" way (tae-bo, mini-triathlon, jogging, etc.).
2. Training is exhausting. This idea is true as it refers to consuming all of your energy (muscle and liver glycogen), but it does not mean that training brings you to that state of exhaustion that would slow down the body's recovery process. Even in high-performance sports, the aim is to have a workout that is more effective than exhausting, so that the body can receive the stimulation it needs to progress qualitatively from one workout to the next.
Even more than in other sports, in fitness the athlete avoids overexertion. However, the training must not become ineffective. People can arrive at the gym tired after a day of work and leave relaxed (physically and psychologically) and no longer tired. This is extremely useful for people with sedentary jobs, but also for those who make physical exertion at work. They could use the training by choosing a type of effort intended to compensate for that involved in their work.
3. Training takes too long. Again, this idea holds true when applied to performance, which can only be achieved by working hard. But even in this case, short and very intense training sessions or relaxation and recovery sessions are usually carried out. In fitness, you can get to a 20-minute workout, working only supersets of quick exercises, which can directly or indirectly involve all muscles. Either way, regular training shouldn't take more than an hour and a half. Otherwise, the body will enter a catabolic state, when cortisone secretions "cannibalize" the muscles.
4. Any kind of exercise is good for solving your problems. The truth in this refers to some special cases such as excess adipose tissue. This fabric can be "loosened" by any type of aerobic exercise (running, cycling, swimming) if continued long enough. Again, it became clear that some exercises are more effective than others. There are situations where only a combination of exercises with a certain amount of each can give you the results you expect. In addition, repeating the same exercise over and over can result in not only losing the balance of the antagonistic muscles and joints involved in the training, but also stopping progress or even regression.
5. Are you older? No more exercises! This is only true if we are referring to extremely demanding efforts (really heavy weights, fast runs, jumps, etc.). There are many exercises suitable for different ages. Its purpose is to maintain and improve health and also improve physical fitness. The development of movement parameters for the elderly refers in particular to muscular and cardiovascular endurance, as well as joint mobility. Since the ultimate goal of training is not to prepare for a competition, the exercises can be organized gradually according to their difficulty, eliminating the risk of accidents. Because it is based on perseverance, fitness can be easily adapted to older people and even people suffering from various conditions of old age.
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