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Michael Snoyman 2017-06-14 15:05:28 +03:00
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posts/naive-overview-exercise.md
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@ -71,8 +71,8 @@ intended to cover *health*, and using nutrition and exercise to
achieve it. It is very tempting to get caught up in numbers and goals achieve it. It is very tempting to get caught up in numbers and goals
that measure fitness, while throwing health to the wind. For the most that measure fitness, while throwing health to the wind. For the most
trivial example of this: taking steroids to improve your powerlifting trivial example of this: taking steroids to improve your powerlifting
numbers will certainly improve your fitness, but I'd argue pretty numbers will certainly improve your fitness. However, I'd argue pretty
strongly against it as bad for your health. strongly against it, since it's bad for your health.
All that said, there's nothing wrong with pursuing fitness goals, and All that said, there's nothing wrong with pursuing fitness goals, and
as I mentioned in [why I lift](/blog/2017/06/why-i-lift), doing so can as I mentioned in [why I lift](/blog/2017/06/why-i-lift), doing so can
@ -94,7 +94,7 @@ The term strength training tells us the *why*, whereas resistance
training hints more at how we achieve these goals. Resistance training training hints more at how we achieve these goals. Resistance training
involves exerting your muscles against some external involves exerting your muscles against some external
resistance. Probably the most emblematic version of this is resisting resistance. Probably the most emblematic version of this is resisting
against gravity in the forms of lifting weights, but we'll see that against gravity in the form of lifting weights, but we'll see that
there are many other approaches available. there are many other approaches available.
### Why? ### Why?
@ -105,7 +105,7 @@ was somehow *bad*. Lifting weights was a vain pursuit of bigger
muscles, and real health benefits only came from cardio like jogging. muscles, and real health benefits only came from cardio like jogging.
If you never had these misconceptions, congratulations. I certainly If you never had these misconceptions, congratulations. I certainly
did. And in case others do as well, let me disspell them: did. And in case others do as well, let me dispel them:
* Muscle mass has a __protective effect on your body__. For example, * Muscle mass has a __protective effect on your body__. For example,
if you have more muscle, you can withstand a larger impact. if you have more muscle, you can withstand a larger impact.
@ -187,7 +187,7 @@ doses, stress is wonderful for our body.
When we temporarily stress our body, it provides a stimulus for our When we temporarily stress our body, it provides a stimulus for our
body to get better, so it is able to more easily handle the stress in body to get better, so it is able to more easily handle the stress in
the future. Stressing our muscles causes them to get the future. Stressing our muscles causes them to get
stronger. Stresses our bones makes them more dense. And stressing our stronger. Stressing our bones makes them more dense. And stressing our
cardiovascular system with extra oxygen demands makes our heart and cardiovascular system with extra oxygen demands makes our heart and
lungs more efficient. lungs more efficient.
@ -224,7 +224,7 @@ There are other variations you can perform: changing the width of your
grip by putting your hands closer or farther apart to focus on grip by putting your hands closer or farther apart to focus on
different muscles. You can also follow a one-arm pushup progression different muscles. You can also follow a one-arm pushup progression
instead of a vertical pushup progression. Vertical pushups put more instead of a vertical pushup progression. Vertical pushups put more
stress on your shoulder muscles, while one arm pushups put more focus stress on your shoulder muscles, while one-arm pushups put more focus
on your chest muscles. on your chest muscles.
If all of this sounds confusing and a bit daunting, don't worry. Some If all of this sounds confusing and a bit daunting, don't worry. Some
@ -294,7 +294,7 @@ Free weights have an advantage over machines in that they are
_unstable_. This means you need to use more muscle groups to keep _unstable_. This means you need to use more muscle groups to keep
control of the weight. By contrast, a machine keeps the weight in more control of the weight. By contrast, a machine keeps the weight in more
a less a straight line, which takes some of the stress off of your a less a straight line, which takes some of the stress off of your
body. By contrast, machines are usually easier to learn to use and body. Additionally, machines are usually easier to learn to use and
less dangerous. less dangerous.
If you're too intimidated by free weights, by all means start right If you're too intimidated by free weights, by all means start right
@ -398,7 +398,7 @@ This means:
* Perform three sets of five repetitions of pushups * Perform three sets of five repetitions of pushups
* Perform three sets of five repetitions of bench press * Perform three sets of five repetitions of bench press
* Perform one set of overhead press to failure (as many reps as your * Perform one set of overhead press to failure (as many reps as you
can do) can do)
You'll also need to consider how long to rest between sets. Usually You'll also need to consider how long to rest between sets. Usually
@ -414,7 +414,7 @@ you. You bend your elbows, your wrist bends, and your shoulder joint
activates. You push back up using your chest muscles, your shoulder activates. You push back up using your chest muscles, your shoulder
muscles, and your arm muscles (tricpes in particular). muscles, and your arm muscles (tricpes in particular).
Now think of a bicep curl: you hold a dumbbell in your hand, and you Now think of a bicep curl: you hold a dumbbell in your hand and you
bend your elbow. bend your elbow.
The former is called a _compound movement_: it involves multiple The former is called a _compound movement_: it involves multiple
@ -738,7 +738,7 @@ rest day between sessions.
Before getting into the physical comparison, I want to point out that Before getting into the physical comparison, I want to point out that
both HIIT and LISS are appealing. HIIT is anything but boring, and both HIIT and LISS are appealing. HIIT is anything but boring, and
it's incredibly time efficient (imagine replacing a daily 30 minutes it's incredibly time efficient (imagine replacing a daily 30 minute
run with a 4 minute sprint 3 days a week). But it's a hard workout. In run with a 4 minute sprint 3 days a week). But it's a hard workout. In
fact, it's hard enough that I'd encourage people to _not_ try to start fact, it's hard enough that I'd encourage people to _not_ try to start
exercising with regular HIIT sessions, as it may encourage you to give exercising with regular HIIT sessions, as it may encourage you to give
@ -908,3 +908,6 @@ I hope this was useful. If you have questions, please send them to
me. I still haven't decided if I'll be making more health-related me. I still haven't decided if I'll be making more health-related
posts. If this _is_ something you'd like to see from me, please say posts. If this _is_ something you'd like to see from me, please say
so, it's more likely to happen with such feedback. so, it's more likely to happen with such feedback.
* [Read part 1 now](/blog/2017/06/naive-overview-nutrition-exercise)
* [Read part 2 now](/blog/2017/06/naive-overview-nutrition)