Overestimating fitness gains through intensive training is a misconception, asserts an expert - discover the correct approach instead.
Ready to get fit without breaking a sweat (or your body)? Don't fall for the myth that harder workouts mean quicker results. That's according to Dan Gordon, professor extraordinaire of exercise physiology at Anglia Ruskin University.
"These days, folks often think the harder they push themselves, the better they'll get," says Gordon with a chuckle, "but they're kinda barking up the wrong tree."
Hey, no judging here! In case you're wondering, the good news is you only need 30 minutes of exercise, three times a week to start seeing "quite significant" cardiovascular improvements.
"If I'm just trying to generally get fit, like most of your readers probably are, then you need to do no more than three 30-minute sessions a week," says Gordon. "By the book, at least 30 minutes of continuous exercise at a low to medium-intensity heart rate – around 140 to maybe 160 beats per minute – is all you need to bring about sizable cardiovascular adaptations."
Now, you might be thinking, "I want to amp it up and see results faster!" But hold your horses, partner! Slow and steady wins the race, and the key to getting fit is progressive overload.
"A gradual approach is the name of the game," says Dan. "Do three weeks of progressive overload, increasing your training load, either through intensity, frequency, or duration."
Just make sure to bump up your training load gradually. Leeeeeet's not jumpin' through hoops here! "Small steps, big progress," he says. "That way, the improvements are sustainable, and you're less likely to lose motivation."
After three weeks, give your body a breather. Sounds like a good excuse for a cheat day, doesn't it? "The fourth week should be an offloading or recovery week," says Gordon.
"Remember, adaptation to gain strength or improve cardio happens in the recovery, not the exercise itself. Trust us, your muscles thank you for the relaxation."
Be patient, partners! It takes about 12 weeks before you'll see results from strength training. But don't lose heart – there are gains happening after just four weeks. And as for weight loss? Don't focus on bodyweight alone. Keep an eye on your resting heart rate, muscular strength, and the amount of weight you can lift.
To keep things interesting and avoid hitting a plateau, change up your workouts every four to six weeks. Trust us, you'll thank us later.
"Monotony can lead to poor exercise adherence," says Dan. "By varying your workouts, you'll stay engaged and motivated, plus you'll keep your body guessing, stimulating even more growth and improvement."
Now, grab your sneakers and let's work smarter, not harder! It's time to get fit in a fun, sustainable way.
- "For sustainable fitness improvements, follow a regimen of three 30-minute sessions per week, focusing on low to medium-intensity cardio and progressive overload as advised by Dan Gordon, a professor of exercise physiology."
- "Strength training results take around 12 weeks to become visible, but keep an eye on your resting heart rate, muscular strength, and the amount of weight you can lift instead of solely focusing on bodyweight."
- "To avoid hitting a plateau in your fitness-and-exercise journey, consider changing your workouts every four to six weeks to keep things interesting, stimulate more growth and improvement, and maintain exercise adherence."
