Science at your every step in academia

This text was written by a TecMundo columnist; finally learn more.

Thinking of starting a workout at a gym? From now on, I will accompany you with science every step of the way so that you become more aware of what you should and shouldn’t do there.

Before that, I would like to congratulate you if you are starting to play sports, this is an act you will probably not regret, it will bring many benefits to your life. There is already a warning The hardest part is not getting started, but staying active over time.

Let’s go through 9 steps, understand the science of exercises in gyms

1. First step

Did you come to the academy? Warm up your body (general and regional) but you don’t necessarily have to stretch for this. Stretching does not prevent injuries.

Although we learned this in PE class at school, stretching before exercise does not protect us from injury. Injuries are multifactorial and the thing that will protect you the most is strength training in the gym.

Warming up is critical, there are metabolic, neural and psychological factors as well as temperature-related effects. Researchers recommend doing a warm-up that includes a period of aerobic exercise (like 10 to 15 minutes on a treadmill or bike), followed by dynamic stretching (involving movement) and ending with an activity similar to the incoming main activity. Next.

The latest approach to warming up was an opportunity to raise the temperature and prepare for the main part, as well as develop certain skills and abilities. How about learning a new exercise while warming up?

2. Too little or too much weight? Free weight or machine?

If your goal is hypertrophy, that is, more or less repetitions, you can use more or less weight. Just like machines or free weights.

According to an old post I wrote here, there are several ways to stimulate your muscles for hypertrophy. Take advantage of diversity in education with less monotony and real activity. Vary the training methods and choose the method that feels best, as this increases the chances of grasping.

3. The order of the exercises you do

A set of exercises can be found on your training page. If your main goal is to develop muscle strength, you should respect that. The exercises you want to gain strength should be done first. For hypertrophy this doesn’t seem to matter that much.

4. Start with everything and slow down or improve over time?

The order of exercise intensity can be important to enjoy the workout. The reverse incline of the exercise is a strategy that we’ll start with more intense and reduce throughout the workout. Some evidence shows that it may create more pleasure.

One topic that is currently being heavily researched in exercise science is how people can get more enjoyment out of exercising. The most studied variable so far is exercise intensity and training effort. What is known so far is that most people enjoy moderate-intensity exercise more, but some may get more pleasure by increasing their effort, while others may feel dissatisfied. It turns out that saying “I’m dead but I’m fine” after a workout doesn’t always motivate you.

5. Squat

When someone is going to squat, two questions often arise: Can you get your knees above your toes? And squat completely parallel to the floor beyond the hips?

This is an important exercise for the lower extremities, but above all it is a functional movement that we do several times a day while sitting to work, in the car or bus, or even when going to the toilet. It is interesting to take some precautions when we are overloading with weight and repetition of movement.

But these two aspects are great invasion legends. What we call a full squat is possible “Ass up to the grass”and this does not destabilize the knee joint because all forces acting during movement must be balanced, allowing the knees to go beyond the toe.

6. Need to yawn at some point?

If you want to be more flexible, you can improve it by performing a good range of strength training exercises. Not only do stretching not protect us from injury, they don’t seem necessary to gain flexibility when doing strength training exercises anyway.

Recently, a researcher suggested that the flexibility component be lowered as if it were the “second part” of physical values. Priority will be cardiorespiratory fitness and muscle strength/endurance. I agree.

For health and fitness, we don’t need to stretch in most workouts. Stretching may be unnecessary, but if you like it and you feel good, it’s important that you do it..

7. Mental health

We can’t always increase weight or muscular endurance with every workout. But think of training as a distraction that’s good for your mood and mental health.

This is an important mechanism for depression and anxiety, where we use exercise as a distraction for ruminative negative thoughts. You can distract yourself by forcing yourself in bodybuilding exercises or by walking, running, reading, or watching TV on the treadmill by distracting yourself from the exercise effort.

8. Do you train alone or with friends?

Consider both possibilities. Use social support while struggling. In others, enjoy your own companionship: Loneliness.

9. The last training exercise is important

Often the last exercise of training is neglected and given little attention. Only from this can an effective judgment be drawn on the whole of education. The question remains: Many people don’t like sit-ups, so why save them for last? The whole workout may be great, but if the task of finishing the workout is bad with a negative effect, the entire workout may be considered inappropriate because of that stimulus. Some authors recommend that the preferred exercise be done last.

From the moment we arrive at the gym to the last workout, we have evidence exploring the possibilities. We will use them for the most important ones according to the context and our preferences: We stay active. The orientation of the PE specialist is essential. Good work!

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Fabio Dominski He holds a PhD in Human Movement Sciences and a Physical Education degree from Santa Catarina State University (UDESC). He is a university professor and researcher at the Sport and Exercise Psychology Laboratory (LAPE/CEFID/UDESC). He is the author of Physical Exercise and Science – Facts and Myths and presents the Physical Exercise and Science program on UDESC joinville radio (91.9 FM); The program is also available at: podcast on Spotify.