Around al training Physical, especially muscle development, erroneous beliefs abound. From unfounded ideas necessary to the muscleto obsolete assumptions about miraculous stretching or routines, myths are numerous and are deeply rooted in the popular culture of the fitness.
However, science and experts agree to deny many of these statements with arguments that have physiological support and years of experience.
The physiologist Pat Davidson It is categorical: damaging the muscle only forces the body to repair it, but it does not make it grow. The real stimulus for hypertrophy is a “threatening environment” for muscle: lifting weights with technique, progression and constancy. Ebenezer SamuelDirector de Fitness de Men’s Health, summarize it: “Threatens the muscle, do not annihilate it”.
Brad Schoenfeldworld reference in exercise sciences, ensures that the Muscle growth can also be achieved with lighter loadswhenever you work until fatigue. The number of repetitions can be adapted to preferences, without depending exclusively on high loads.
Prolonged stretching before exercise can temporarily decrease the strength of the muscle. The advisable, he says Josh Goldmanfrom UCLA, is a dynamic warming, which activates circulation and prepare the muscles for the effort.
Science has shown that running not only does not damage the knees, but You can protect them if done with adequate progression. The danger, he explains Jordan MetzlSports Medicine Specialist at the For Special Surgery Hospital in New York, arises by raping “The rule of too many”: run too fast, very fast or with little preparation.
Walking reduces disease risks, but does not avoid progressive muscle loss (Sarcopenia). From the age of 30, the body loses muscle mass every decade, and Only strength training can counteract it.
Stephanie Roth-Goldbergathletes specialized in athletes, argues that adapting an exercise is a sample of intelligence and care. Each body has different needsand there is no single way of progress.
This number is a Japanese advertising invention of the 60s. According to the president and scientific director of the US exercise council, Cedric Bryant, The real benefits are stabilized around 7,500 steps, and Walking 4,000 daily steps is already significant to health.
If there is no injury, immerse yourself in ice water after each training It can prevent the muscle adaptation process. Mild inflammation is necessary for growth. It is recommended, says Goldman, is to reserve this technique for specific moments.
Food is decisive for muscle development. Experts agree that each person needs a caloric surplus, in addition to a Proper protein intakewhich increases with age: a gram per kilo in young people, up to five grams per kilo in older adults.
Carbohydrates are also fundamentalthat provide energy to train, and healthy fats. The lack of these nutrients compromises performance, recovery and muscle growth.
Training is not equal to 20 as the 60s. The Physical Education professor and licensed in High Sports Performance, Claudia Lescanoexplained in a note to Infobae what After 40 years, the body loses strength and muscle mass Due to the hormonal decrease. It is then that strength training becomes essential to prevent sarcopenia and maintain bone density, posture and joint health.
But Training strength does not imply just lifting weights. The specialist proposes variety: use body weight, elastic bands, exercises with variable contraction times and progressive loads. It also emphasizes that The muscle size does not always reflect its real strengthand that each person needs a personalized plan.
During muscle contraction myoquinas are releasedproteins that stimulate the growth of new cells, improve metabolism, strengthen the immune system and prevent degenerative diseases, including cognitive deterioration.
Constancy is the real challenge. In order for exercise to become a sustainable habit, discipline must prevail over motivation. In a note of InfobaeLescano, together with the National Professor of Physical Education, specialist in sports high performance, Mariela Catania They suggested a series of effective strategies:
- Have a clear and significant personal purpose.
- Establish realistic and progressive goals, not demanding.
- Choose activities related to each other’s tastes.
- Plan training weekly.
- Start by little, avoiding overloads.
- Create a pleasant and motivating environment.
- Train accompanied to add commitment.
- Celebrate each achievement, however.
- Accept that there are difficult days without abandoning.
- Be patient and enjoy the process as part of life.
Besides, combine exercise with healthy eating, adequate rest and stress control It enhances the benefits. Consulting with a physical conditioning professional is key to achieving the objectives safely.
Physical trainingespecially of strength, it is not just an aesthetic tool. It is an ally of integral healthwhich regulates metabolism, strengthens the immune system, improves mental state and prevents premature aging.
As Lescano concluded, “Physical exercise is a natural anti -inflammatory” that helps the body to face systemic inflammation, one of the causes of modern physical deterioration. “Every step counts. The most important thing is to be constantflexible and remember that the movement must be an essential part of our life. ”
