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No pain no gain 3 problems

Peter Milburn does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment. But how much exercise do we need to maintain health, improve fitness or lose weight? And where is the line between healthy and harmful? The American College of Sports Medicine agrees adults should get at least minutes of exercise a week, though it explains this might be 20 to 60 minutes of vigorous exercise — which makes you huff and puff, such as jogging, aerobics, football and netball — three days a week. The College guidelines also prescribe the quantity and and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal and neuromotor or functional fitness in healthy adults:. For flexibility, adults should do stretching exercises at least two days a week, with each stretch being held for ten to 30 seconds, to the point of tightness or slight discomfort. For cardiovascular fitness, people should gradually increase the time, frequency and intensity of their workout. The adage that if a little bit of exercise is good for me, then more should be better, still pervades the fitness industry. We often judge the efficacy of our workouts by our level of soreness the next day. This type of pain is called delayed onset muscle soreness or DOMS and occurs a day or two after exercise.
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Many pride themselves on muscle soreness after a workout. Pain means muscle is building, right? The short answer is — not always. Pain can come in different forms and tell you different things about your body. It can help you to know when to keep pushing, when to stop, or even when to seek outside help, but how do you know what your pain is telling you? Pain is often discussed by healthcare professionals in terms of: context, frequency, intensity, location , and quality of pain. Context is one of the most important aspects — you want to understand when and how your pain comes on. Is it painful all the time, or maybe only when you do a certain movement? The pattern of your pain is important. If you can understand the pattern, you can often make changes to prevent that pain from coming on.
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For some, it is clear that the greater the pain, the bigger the gain. Is it really true that training has to hurt to be effective? As so often, this question cannot be answered by a simple yes or no. If you want to lose weight and shed a few extra pounds, then one thing is essential: a negative energy balance. If you burn more calories than you consume, you will lose weight. Thus, the best training sessions for you are the ones that burn lots of calories. Total body training with your own body weight or interval running are two types of training well-suited for melting fat. While it is true that you burn more calories at higher intensities, it is certainly not necessary to push yourself to your pain threshold or beyond. Problems with your passive musculoskeletal system joints, cartilage, ligaments, and tendons are almost always due to incorrect loading or overloading. Even sore muscles should not be taken lightly.

Peter Milburn does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment. But how much exercise do we need to maintain health, improve fitness or lose weight? And where is the line between healthy and harmful? The American College of Sports Medicine agrees adults should get at least minutes of exercise a week, though it explains this might be 20 to 60 minutes of vigorous exercise — which makes you huff and puff, such as jogging, aerobics, football and netball — three days a week.

The College guidelines also prescribe the quantity and and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal and neuromotor or functional fitness in healthy adults:. For flexibility, adults should do stretching exercises at least two days a week, with each stretch being held for ten to 30 seconds, to the point of tightness or slight discomfort. For cardiovascular fitness, people should gradually increase the time, frequency and intensity of their workout.

The adage that if a little bit of exercise is good for me, then more should be better, still pervades the fitness industry. We often judge the efficacy of our workouts by our level of soreness the next day. This type of pain is called delayed onset muscle soreness or DOMS and occurs a day or two after exercise.

It is most frequently felt when you begin a new exercise program, change your routine, or dramatically increase the duration or intensity of your workout. Resisting this warning risks damaging tissue and may cause your body to over-compensate with other movements that can aggravate the injury and lengthen healing time. Pain during exercise can also indicate underlying health problems and should be seen as a signal to stop exercising and seek professional advice:. If you do find yourself sore after a tough workout or competition, try some low-impact aerobic exercises to maintain your blood flow during warm-down.

Other remedies such as massage, ice baths and the RICE rest, ice, compression, elevation combination may also ease muscle soreness. If you think you can, try returning to the activity you were doing, but if the pain persists, then stop for good.

Society going viral! The hidden psychology of pandemics across time and contexts — Cambridge, Cambridgeshire. What is Quantum Technology? The Clockwork Universe — Portsmouth, Hampshire. Edition: Available editions United Kingdom. Become an author Sign up as a reader Sign in. Peter Milburn , Griffith University.

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