Exercising (I use this term to denote any physical activity) is still one of the most constructive things we can do while maintaining social distancing. In my own case, extra time has allowed me to run longer and make my weight training more intense (although I’ve still gained weight-must be the eating, hmmmm.)
Here are some myths:
- If you binge on food one night you must work out hard the next day.
NO, calorie counting is more useful over a period of a time like a week. This allows cheating days but you can still have a deficit over the course of a week.
- Lifting heavy weights is the fastest way to max muscle growth.
NO, varying the number of repetitions every few weeks does a better job of “muscle confusion” which increases muscle growth.
- Muscle soreness is essential to muscle growth.
NO, effectiveness of your physical activity and the varying of workouts are better measures of muscle growth. Mild soreness is typical.
- You are born to have a weight lifters body or a runners.
NO, studies on twins show that to a certain extent, you can develop both slow twitch and/or fast twitch fibers depending on the type of exercising. Optimally both.
- You have a 30-minute window to “feed” your muscles after exercising.
NO, true you do need protein and most recommend .7-1 grams of protein per body weight daily. But spread it over the course of 3-5 small meals.
LeBron James’ Chocolate Plant-Protein Smoothie:
1 packet Ladder chocolate plant protein powder (although standard protein powder works), 1 frozen banana, 1 TBLS peanut butter, 8 oz almond milk. Add to blender with ice.
-Men’s Health Magazine
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