Workout woes: What we do wrong
MsT calls out these myths to reveal the truth about how you should train
DESIGN BY AAMIR KHAN
Most of the advice you receive at the gym is based less on science and more on your advisors’ own interpretations of what a good workout means.
It hardly constitutes as breaking news that exercise is very beneficial for the body. A thorough, well-planned workout, performed regularly, can prevent and revert the effects of depression, heart diseases and even cancer. Exercise can boost energy levels, curtail the ageing process and serve as the ideal way to clear your mind on days when you feel like you can’t face the world.
However, most of us don’t know how we can manipulate our workout regimes to reap all the benefits it has to offer. We exercise based on unverified and incorrect advice from misinformed trainers and the internet, ending up confused when our efforts don’t deliver the desired results. More often than not, the failure to reach our ideal body type is due to some troublesome — and potentially hazardous — habits we have unwittingly incorporated into our workouts. The good news is that by nipping them in the bud, we can achieve our ideal weight. Here are six of the most common workout mistakes that might be thwarting your efforts. Know them, fix them and be on your way to a healthy new you!
1- What about the warm up?
Ironically, our very approach to exercise begins with a grave mistake: we skip the warm-up. In Pakistan, there is virtually no concept of preparing our bodies for the impending physical strains before we commence our workout. While it is relatively easier to get away without a warm-up during a low to moderate impact routine, high intensity interval training (HIIT) can be injurious if performed without adequate build up. According to kinesiologist John Paul Catanzaro, it takes about 10 to 15 seconds of muscular contractions to raise our body temperature by 1°C and the ideal warm-up should result in a spike of at least 2°C.
In simpler terms, we are required to make a few, repetitive motions to spur our blood flow to the right muscles and cause sweating. Shoulder shrugs, arm circles, trunk twists, side bends and squats are some of the motions common to warm-ups. One should start slow and shallow, increasing the speed and range with each repetition, gradually. Normally, five to 10 repetitions suffice.
Warming up also involves stretching at times, depending on the type of exercise being performed. For instance, the Journal of Strength and Conditioning Research advises against stretching prior to strength training as passive stretches might weaken the bones and result in unstable joints. On the other hand, sprinting and HIIT must never be undertaken without ample stretching as this can cause injury.
2- From fasting to feasting- feed your muscles
Another misconception prevalent in Pakistan is that it is unhealthy to consume food after having worked out. Indeed, this is partially true: the impact of exercise is doubled during fasting as the fat-burning process — controlled by the sympathetic nervous system — is activated by physical activity and lack of food. Intermittent fasting calls for one to exercise during the late hours of the morning or early afternoon and fasting (consuming only raw foods, juices and/or proteins) for just 30 minutes following the workout. If exercising on an empty stomach is problematic, 20 grams of fast-assimilating proteins (such as whey protein powder), consumed 30 minutes in advance, can provide a quick energy boost and support.
Nonetheless, we do need to eat something after completing a workout lest we faint of exertion. In the case of resistance/strength training, it is best to consume fast-assimilating protein within 30 minutes after the workout. The meal must be absorbed rapidly to repair our damaged muscles. Generally, there is an hour window for one to shuttle in the necessary nutrients. Similarly, an intense cardiovascular regime should be followed up with high-quality protein meal (e.g. a spinach or chicken salad) about 45 minutes later. Weight-trainers should wait between 15-30 minutes before eating. Of course, factors like age, timing of last meal, pregnancy and medical history, type of exercise and individual level of fitness should also be taken into consideration.
3- Limited range, limited weight loss
The human body is a composition of symmetry and focusing on certain muscle groups can disrupt that. Working on specific, problematic areas of our bodies, with specific movements, causes physical imbalances and the overuse of muscles often leads to injuries. Therefore, many health experts advise high intensity exercises which target the entire body and promote muscle definition all over, along with boosting aerobic fitness.
The science behind this is simple: there is a sequential recruit on all muscle fibres due to high intensity movements, beginning with small, motor units comprised of slow-twitch fibres. These fibres are fast-recovering and aerobic in metabolism. There are also intermediate and fast-twitch fibres which can be activated by increasing speed or intensity of movement. When these muscle fibres are recruited, the impact stimulates the muscles to grow and simultaneously enlarges the glucose storage within the muscle, increasing insulin sensitivity. High intensity movements are ideal for normalising insulin levels. Moreover, the activation of the fast-twitch fibres develops the human growth hormone (HGH) which keeps our skin wrinkle free.
Limiting the range of motions we perform is another common mistake we all make when it comes to exercise. For instance, a brisk walk utilises muscles all over the body which is important for overall balance and functioning. Strength/weight training often focuses on one or two styles of motion which can increase strain.
4- Too much too soon
Unfortunately, many fitness enthusiasts fail to appreciate the importance of recovery days. Excess exercise, either by working out too much or too often, causes more harm than good because it releases hormones such as dopamine and testosterone into the bloodstream. Crossing 40 to 60 minutes per session can put our bodies in a negative hormone state, resulting in poor performance and adrenal fatigue. As the human body requires regular exercise to stay healthy, bypassing its limit of physical exertion can actually weaken it.
Therefore, allowing your body time to recuperate is crucial, particularly after a high intensity regime. Once the fast-twitch fibres are activated, it takes about 48 hours for them to recover fully, almost twice the time needed after long, slow exercises. Bear in mind that as intensity increases, frequency can and must be decreased to not more than three times a week. And how do you know you are ready to get pumping again? Physical trainer Dr Doug McGuff claims you will feel it in the form of a restless energy and itch to perform some kind of physical activity.
Not to mention raking in the necessary eight hours of sleep is just as important as taking a break from exercise. Disrupted slumber stalls the weight-loss process and also stimulates cancer cells by altering hormone levels like melatonin. Many doctors recommend training early in the morning, provided that one has completed a full sleep cycle the night before. Training late in the day increases heart rate, adrenaline and body temperature which can keep us from falling asleep.
5- Technical troubles
Performing any task without the right technique is futile, regardless of what one is doing. The same principle applies to exercise. Too often, we indulge in movements that our bodies either can’t handle or are underprepared for and therefore, end up with inferior or zero results. Acquiring proper guidance for different movements and postures, according to each individual’s body is crucial as the better the technique, the more fruitful the workout will be. We should try and engage every single muscle into our regime to achieve the full potential of our body. This requires mental focus and determination.
6- A little less conversation, a little more action
Having a workout buddy is great to keep us motivated but constant chatter can actually reduce the fat-burning process. According to New York based trainer Nick Ebner, talking during exercise counts as unnecessary intervals during which our bodies cool and metabolism slows down. It also diverts our attention from the movements and can cause accidents.
The amount of benefits one derives from exercise depends largely on their breathing through the session which affects performance, endurance, metabolism and even post-exercise energy levels. The Buteyko Breathing Method can restore breathing to normal, reversing chronic over-breathing and hyperventilation. Normal breathing patterns make way for better oxygenation of tissues and organs which is of utmost importance during exercise. Talking to much can hamper breathing and lead to a loss of oxygen.
Published in The Express Tribune, Ms T, January 11th, 2015.
It hardly constitutes as breaking news that exercise is very beneficial for the body. A thorough, well-planned workout, performed regularly, can prevent and revert the effects of depression, heart diseases and even cancer. Exercise can boost energy levels, curtail the ageing process and serve as the ideal way to clear your mind on days when you feel like you can’t face the world.
However, most of us don’t know how we can manipulate our workout regimes to reap all the benefits it has to offer. We exercise based on unverified and incorrect advice from misinformed trainers and the internet, ending up confused when our efforts don’t deliver the desired results. More often than not, the failure to reach our ideal body type is due to some troublesome — and potentially hazardous — habits we have unwittingly incorporated into our workouts. The good news is that by nipping them in the bud, we can achieve our ideal weight. Here are six of the most common workout mistakes that might be thwarting your efforts. Know them, fix them and be on your way to a healthy new you!
1- What about the warm up?
Ironically, our very approach to exercise begins with a grave mistake: we skip the warm-up. In Pakistan, there is virtually no concept of preparing our bodies for the impending physical strains before we commence our workout. While it is relatively easier to get away without a warm-up during a low to moderate impact routine, high intensity interval training (HIIT) can be injurious if performed without adequate build up. According to kinesiologist John Paul Catanzaro, it takes about 10 to 15 seconds of muscular contractions to raise our body temperature by 1°C and the ideal warm-up should result in a spike of at least 2°C.
In simpler terms, we are required to make a few, repetitive motions to spur our blood flow to the right muscles and cause sweating. Shoulder shrugs, arm circles, trunk twists, side bends and squats are some of the motions common to warm-ups. One should start slow and shallow, increasing the speed and range with each repetition, gradually. Normally, five to 10 repetitions suffice.
Warming up also involves stretching at times, depending on the type of exercise being performed. For instance, the Journal of Strength and Conditioning Research advises against stretching prior to strength training as passive stretches might weaken the bones and result in unstable joints. On the other hand, sprinting and HIIT must never be undertaken without ample stretching as this can cause injury.
2- From fasting to feasting- feed your muscles
Another misconception prevalent in Pakistan is that it is unhealthy to consume food after having worked out. Indeed, this is partially true: the impact of exercise is doubled during fasting as the fat-burning process — controlled by the sympathetic nervous system — is activated by physical activity and lack of food. Intermittent fasting calls for one to exercise during the late hours of the morning or early afternoon and fasting (consuming only raw foods, juices and/or proteins) for just 30 minutes following the workout. If exercising on an empty stomach is problematic, 20 grams of fast-assimilating proteins (such as whey protein powder), consumed 30 minutes in advance, can provide a quick energy boost and support.
Nonetheless, we do need to eat something after completing a workout lest we faint of exertion. In the case of resistance/strength training, it is best to consume fast-assimilating protein within 30 minutes after the workout. The meal must be absorbed rapidly to repair our damaged muscles. Generally, there is an hour window for one to shuttle in the necessary nutrients. Similarly, an intense cardiovascular regime should be followed up with high-quality protein meal (e.g. a spinach or chicken salad) about 45 minutes later. Weight-trainers should wait between 15-30 minutes before eating. Of course, factors like age, timing of last meal, pregnancy and medical history, type of exercise and individual level of fitness should also be taken into consideration.
3- Limited range, limited weight loss
The human body is a composition of symmetry and focusing on certain muscle groups can disrupt that. Working on specific, problematic areas of our bodies, with specific movements, causes physical imbalances and the overuse of muscles often leads to injuries. Therefore, many health experts advise high intensity exercises which target the entire body and promote muscle definition all over, along with boosting aerobic fitness.
The science behind this is simple: there is a sequential recruit on all muscle fibres due to high intensity movements, beginning with small, motor units comprised of slow-twitch fibres. These fibres are fast-recovering and aerobic in metabolism. There are also intermediate and fast-twitch fibres which can be activated by increasing speed or intensity of movement. When these muscle fibres are recruited, the impact stimulates the muscles to grow and simultaneously enlarges the glucose storage within the muscle, increasing insulin sensitivity. High intensity movements are ideal for normalising insulin levels. Moreover, the activation of the fast-twitch fibres develops the human growth hormone (HGH) which keeps our skin wrinkle free.
Limiting the range of motions we perform is another common mistake we all make when it comes to exercise. For instance, a brisk walk utilises muscles all over the body which is important for overall balance and functioning. Strength/weight training often focuses on one or two styles of motion which can increase strain.
4- Too much too soon
Unfortunately, many fitness enthusiasts fail to appreciate the importance of recovery days. Excess exercise, either by working out too much or too often, causes more harm than good because it releases hormones such as dopamine and testosterone into the bloodstream. Crossing 40 to 60 minutes per session can put our bodies in a negative hormone state, resulting in poor performance and adrenal fatigue. As the human body requires regular exercise to stay healthy, bypassing its limit of physical exertion can actually weaken it.
Therefore, allowing your body time to recuperate is crucial, particularly after a high intensity regime. Once the fast-twitch fibres are activated, it takes about 48 hours for them to recover fully, almost twice the time needed after long, slow exercises. Bear in mind that as intensity increases, frequency can and must be decreased to not more than three times a week. And how do you know you are ready to get pumping again? Physical trainer Dr Doug McGuff claims you will feel it in the form of a restless energy and itch to perform some kind of physical activity.
Not to mention raking in the necessary eight hours of sleep is just as important as taking a break from exercise. Disrupted slumber stalls the weight-loss process and also stimulates cancer cells by altering hormone levels like melatonin. Many doctors recommend training early in the morning, provided that one has completed a full sleep cycle the night before. Training late in the day increases heart rate, adrenaline and body temperature which can keep us from falling asleep.
5- Technical troubles
Performing any task without the right technique is futile, regardless of what one is doing. The same principle applies to exercise. Too often, we indulge in movements that our bodies either can’t handle or are underprepared for and therefore, end up with inferior or zero results. Acquiring proper guidance for different movements and postures, according to each individual’s body is crucial as the better the technique, the more fruitful the workout will be. We should try and engage every single muscle into our regime to achieve the full potential of our body. This requires mental focus and determination.
6- A little less conversation, a little more action
Having a workout buddy is great to keep us motivated but constant chatter can actually reduce the fat-burning process. According to New York based trainer Nick Ebner, talking during exercise counts as unnecessary intervals during which our bodies cool and metabolism slows down. It also diverts our attention from the movements and can cause accidents.
The amount of benefits one derives from exercise depends largely on their breathing through the session which affects performance, endurance, metabolism and even post-exercise energy levels. The Buteyko Breathing Method can restore breathing to normal, reversing chronic over-breathing and hyperventilation. Normal breathing patterns make way for better oxygenation of tissues and organs which is of utmost importance during exercise. Talking to much can hamper breathing and lead to a loss of oxygen.
Published in The Express Tribune, Ms T, January 11th, 2015.