Skip to main content

Minimum Effective Dosage: Train Smarter Not Harder


There are a few things as exciting as new gym members eager to make serious lifestyle changes and make up for lost time in their quest to get fit and healthy. Their motivation and passion are contagious, and watching transformations is one of the most fulfilling aspects of being a trainer.

But in their excitement, many gym members make a common mistake - overtraining. The thinki9ng goes like this: "If 20 push-ups are good, then 30 must be better," or "If 35 pounds challenges my muscles, then I'll get ripped if I do 50!" In other words, more is better and leads to faster results.

Unfortunately, this is not the case, and taken to the extreme can lead to getting hurt and MISSING workouts. As with most things in life, moderation and consistency in fitness are the keys to success. Too much of anything can be a bad thing, and there is no need to do more than the minimum needed for maximum results.

For example, consider medication. If 200 milligrams of Advil takes away your headache, you do not need to take 1000 milligrams. It will not make your headache go away any more effectively, because 200 milligrams will make it disappear completely! Taking 1000 milligrams is not only wasted effort, but it could have dangerous effect on your health.

It is important to realize that over training in fitness not only doesn't deliver faster and better results, but can lead to injury and burnout. Pushing your body beyond what it can effectively handle will usually result in a strain or muscle tear.

Likewise, for those just starting, if you blast out of the gate at top speed with an intensity that you can't possibly sustain, you will burn out and likely give up. The wisest choice is to practice moderation and consistency.

Remember, what you do every day is more important than what you do every once in a while. Those everyday activities may not be terribly exciting while you are doing them. And you may not feel like you are making progress. But give the compound effect time to work. Your effort will pay off. You will become stronger, more fit, and others will begin to notice.

Take care of your body and your mind by practicing the "Minimum Effective Dosage" strategy. Do what is necessary to get you to your goal, one step at a time. Better yet, work with a certified fitness professional (like me) to determine your programming needs.

If you have any questions, always feel free to contact me.

Steven D. Dean CPT, CES, PN1
865-985-0173
Envizion 24/7 Fitness
Labels:
Location: Knoxville, TN, USA

Comments

Post a Comment

Popular posts from this blog

Prepare for Success: Back to School Tips

Have you noticed? The days are getting a little shorter, store aisles are full of school supplies and you may have seen a school bus or two making practice runs in your neighborhood. All this can mean one thing: it's back to school time! If you are like most people, you are not quite ready to say good bye to the relaxing days of summer. Late nights and lightly-scheduled days are a welcome break after a year of early mornings and homework deadlines. Those slow days of summer are such a welcome break! But with the approach of the new school year comes the necessity to ease back into a routine that helps your children succeed. Changing routines can be tough under any circumstances. But when our routines change from 'fun and relaxing' to 'less fun and somewhat stressful,' it can be even tougher to pull off! The best way to lessen the shock of a new school year is to ease your children into their school routine before school starts. Getting a jump start on a new sch...
Post a Comment
Read more

Who is Steven Dean (GetLeanWithDean)?

“ Demand more from yourself than anyone else could ever expect”. –Tony Robbins   Since being a young child, athletics have always been a part of my life; so much so that my life-long dream was to become a professional football player.   It has never been a hesitation for me to push my body to its limits as the adrenaline from competition is the driving force.   I understand not everyone has the drive and discipline to change their physique for better or to push their bodies to the limit.    So, when choosing a profession, I decided to use my skills to help motivate others develop the drive and discipline that has helped me reach a higher potential.     Presently I have a background in physical therapy, I am a certified personal trainer with emphasis in corrective exercise, and a certification in nutrition.   It is my mission to reach as many people as possible to help in the understanding of making a lifestyle change.   As a per...
Post a Comment
Read more