10 times scientists thought outside the box to change the way we train

We build knowledge in various areas of life by utilizing different sources such as common sense, religion, philosophy, mythology and science. The influences that have formed different types of knowledge throughout history can be classified into four aspects: empirical, religious, philosophical and scientific knowledge. Science is in a constant search for evolution.

In fact, we benefit not only from things that make us feel good, but also from innovations and developments in scientific knowledge as long as we are open to them. Adopting a scientific stance can be wise, as the role of a scientist is to always be skeptical, curious, and willing to rethink in the face of emerging evidence.

Key features of changing ideas when evidence shifts paradigms and new consensus and theories are strengthened. It is always being open to doubt, including what we believe we know. This is called scientific attitude and is the distinguishing feature of science, which is the fundamental element for the advancement of science.

One of the most prestigious areas in the field of Physical Education is knowledge production. Many Brazilian researchers devote their lives to scientific research.

On the other side of the area are the gyms, which are the main place where people exercise. The knowledge produced at one end does not always reach the other, sometimes there are years of gaps in between and the path is infiltrated with myths and unfounded beliefs about education. However, thanks to science, we can be more effective in what we do and save time, energy and money.

10 Times Scientists Renewed Common Fitness Exercises

1. Warming up as a way to learn a new skill

While a workout warm-up can be beneficial for increasing body temperature and stimulating the neuromuscular system, it can also be a time to learn a new skill or physical capacity. In bodybuilding, the monotonous warm-up on the treadmill can be replaced without prejudice with something more challenging, such as learning a new exercise.

2. Not paying much attention to static stretching before training

Stretching does not prevent injuries and more specific warm-ups can be done. Science doesn’t support the stretches your gym teacher teaches you in school to protect you from injuries.

If you’re going to push or run, It seems more interesting to do a special warm-up for what will be done in the main section.. This is important: If you love stretching, do it.

3. Forget the health benefits and think about how you feel while working out

Motivation to exercise solely for the health benefits of exercise is significantly discounted by the value we place on the activity and is not sufficient to sustain the behavior. It seems we need something more interesting than knowing that exercise is good for your health.

In fact, if that were the case, most people would do that, right? Researchers suggest going further by considering how we feel during exercise, and a strong predictor of this is enjoyment.

4. Many pathways lead to hypertrophy

A variety of approaches can be taken that produce results similar to hypertrophy training variables: intensity (more or less weight), tempo (faster or slower), intervals (short or long), selection (free weight or machine) and exercise order, weekly frequency ( higher or lower), whether it continues until muscle failure, the load progresses, etc.

In this way, thinking about how the practitioner feels better while working out can contribute to solving the biggest challenge people face in the gym: staying trained.

5. Minimalist exercises due to lack of time

Another challenge people often cite about not exercising is lack of time. Dealing with this barrier researchers investigated How short training sessions can be and still provide interesting benefits. The minimum dose for gaining muscle strength and endurance appears to be 1 workout per week, consisting of 1 series of at least 6 to 15 repetitions, called minimalist training.

6. Quiet periods don’t work very well

In the past, time was spent “cooling down” at the end of a workout, but this time seems unnecessary as it does not promote post-exercise recovery due to a number of factors. We can remove that part to save time.

7. How can you recover faster after intense exertion?

The recovery position with the hands on the knees and the trunk inclined was superior to the position with the hands above the head. This form of rest has been shown to be instinctive and more efficient at the respiratory level. rather than having the body upright and hands above the head, a posture commonly taught by Physical Education teachers, especially in the United States.

8. Newest: Load progression for beginners through either increasing intensity (weight) or volume (repetitions)

Whether it’s running or weight training, the topic of load progression in exercises is booming on social networks. In the second, when they tested 43 practitioners with at least a year of training, they found that it did not matter whether they increased the weight or number of repetitions, as the muscular benefits were the same.

9. Do moderate or intense exercise to lose weight

In more recent comparisons, there was no superiority of HIIT training or moderate-intensity sustained aerobic training, such as running on the treadmill at the same pace for 30 minutes, for reducing body fat percentage. Both HIIT and sustained moderate aerobic approaches can be applied to aid fat loss.

10. The “weekend athlete” training pattern is generally good

Even physical activity once or twice a week reduces the risk of death; This is represented by the World Health Organization’s main motto on physical activity: Every step counts and little is better than nothing.

These are just ten times the number of times scientists have suggested breaking some paradigms in what we believe in the light of some discovery. For more conscious education.

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