5 FITNESS RULES THAT CAN BE BROKEN

5 FITNESS RULES THAT CAN BE BROKEN

Breaking the exercise rules can sometimes boost your fitness levels. If you’re already working out regularly and eating well, you can afford to not sweat the small stuff. So ignore these fitness tips and enjoy the results.

1. NEVER TRAIN TO FAILURE

If you’re just starting out, then sure, don’t train to failure. But once you’ve built up strength your muscles need to be challenged in order to grow. That’s when you can push yourself to failure and see the rewards.

Use the acronym AMAP, or “as many as possible”. Perform as many reps as you can whilst maintaining good form. Continue this for up to a month and you can reap huge rewards, including breaking through plateaus and building self-belief.

2. WATCH YOURSELF IN THE MIRROR WHILE YOU WORKOUT

Beginners are often recommended this to make corrections in their form. It can be helpful, though sometimes tough to know what correct form looks like.

With experience, you can try closing your eyes (if it’s a safe activity). This activates the neural pathways between your brain and muscles, allowing you to feel and control your body movements. This can help avoid injury as you get to know your body’s limits.

3. AVOID CARDIO TO BUILD MUSCLE

It’s a common belief: cardio burns muscle and calories which can make it tough to build bulk.

Not true. Cardio – done slow and easy - will benefit your weight workouts by boosting heart health and recovery, improving endurance and avoiding fat gain. Keep your heart rate under 150 bpm to avoid stimulating your anaerobic system.

4. CARBS MAKE YOU FAT

It’s a popular myth that carbs will make you put on weight. While cutting carbs does help you lose weight, it’s mostly water-weight in the short-term.

If you’re an active person, you need carbohydrate-rich food to fuel your muscles, organs and brain. So fill up on wholegrain bread, potatoes and rice. Feel free to go low-carb if you wish to lose or maintain weight – but allow yourself a chicken mayo sandwich or jacket potato without guilt.

5. AVOID SALT

For active, healthy people, a sprinkling of salt does no harm. In fact, some research suggests that if you sweat a lot, exercise 4+ times a week, drink lots of water and regularly eat home-cooked food you may even need more salt to replenish electrolytes.  That doesn’t mean you can snack on salted cashews every day; but enjoy an extra pinch of sea salt on your vegetables without guilt. 


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.

Comments

Claire H.
9 April 2017

Claire H.

I like the don't avoid salt rule - that means I can eat more cashews without so much guilt!

steven y.
6 April 2017

steven y.

Totally agree with all of them. I've never followed these 'rules'. listen to your body you know what you can achieve

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