Breakthroughs in sports science to help you train effectively

Time always brings adjustments to different aspects of human life, and fitness is no exception. A number of habitual ideas about training have long been untrue. It’s time to take a step towards discoveries and feel the power of modern science. We tell you about sports breakthroughs that will make your workouts as effective as possible and help you pump your whole body.

Warm-up with plyometrics

Modernity offers athletes a large number of innovations that seemed absurd before. “We have become much smarter and more informed than we were years ago. Practicing coaches and researchers are slowly beginning to come to a consensus on which training postulates really work and which don’t” – these words from professional coach Bill Hartman prove once again that the world is not standing still.

You may have heard many times that stretching before leg workouts is crucial. However, let’s turn to the science. There is a good reason why sprinters do a few jumping jacks before getting into the starting pads. Plyometrics affects the central nervous system, which helps activate muscle fibers. This process is called post-activation potentiation. Fitness experts consider it the path to strength both in and out of the gym.

Thanks to a large amount of research, it has been found that a constant plyometrics warm-up increases not only the height of the jump, but also the weight on the barbell in the squat by 5-7 pounds.

A small weight gives a better effect

Many fitness enthusiasts are sure that a large weight and a small number of repetitions will lead to rapid growth of muscle mass. However, science disproves this fact as well. A study in the authoritative Journal of Applied Physiology found that a light training format – 3 approaches of 30 repetitions – has the same effect as the classic scheme consisting of 3 sets of 8-12 repetitions.

Renowned trainer and author of the book “Man: Version 2.0” John Romanello also shared his opinion: “As long as your muscles reach fatigue one way or another, they will grow! And some muscles, such as the quadriceps or calves, respond much better to multi-repetition training”.

What’s more, a light training format keeps you safe from injury.

“No to training to the point of passing out.

Training to your limits would seem to be the key to any athlete’s success. But sports science conflicts with this judgment. Martin Rooney, coach and manager of Training for Warriors, believes that when a person trains to the point of exhaustion, training inevitably becomes less effective. The reason for this is a loss of control over technique.

Once you get past this point, you come to increasingly shaky results and the possibility of injury becomes more and more real.

That is why you should not leave the gym completely exhausted every time. It is necessary to determine for yourself the “dosage” of the load, at which the results are already noticeable, and the risks are practically absent.

Training with the transfer of weights

Many athletes are perfectly prepared to lift a solid weight. However, when asked to carry an identical load, difficulties arise. This is because carrying heavy weights simultaneously tests your strength, coordination, grip strength and whole body power. Stuart McGill, an authority on spinal health, believes that exercises like the farmer’s walk are particularly important for fitness and body condition. So it’s worth incorporating this exercise into your workout plan. Take one heavy weight or dumbbell and walk forward for 30-75 seconds without stopping. This way you will be able to work your obliques, gluteal muscles and forearms perfectly.

Rest during exercise

Undoubtedly, each person’s recovery ability is different. Some are used to constant exercise for several hours, while others prefer a short but quality workout. A recent study by Brazilian scientists has shown that different categories of people require different lengths of pauses between approaches for better results. The right rest interval will increase efficiency, especially in circuit training.

Rachel Cosgrove, owner and trainer at Result Fitness in California, recommends using a personal heart rate monitor at all times to determine the optimal pause between approaches. By measuring your heart rate, you’ll be able to understand exactly when your workout is most beneficial, as well as how much time to rest.

Emphasize quality muscle development

Many novice athletes are convinced that muscles will grow if each approach is performed to failure. However, Jim Smith, certified trainer and owner of Diesel Strength & Conditioning Club, says the following: “You shouldn’t expect positive changes from negative actions. If you know for a fact that the next repetition is going to be too slow, you’re going to be bouncing and shaking under the bar, then go ahead and complete the approach. That way you’ll have a better recovery and reduce the risk of injury.

It’s hard to disagree with the instructor’s words. It’s worth coming to the conclusion that training will be useful and effective if you focus on technique, not the number of repetitions and the feeling of muscle soreness.