बावजुद NHS सल्लाह यदि सम्भव भएमा आफ्नो व्यायाम दिनचर्यामा बल तालिम समावेश गर्न, तौल उठाउने बारे केही मिथकहरू बाँकी छन् – विशेष गरी महिलाहरूको लागि।

ओलिभिया टायलर, राष्ट्रिय फिटनेस आश्वासन लीड मा नफिल्ड स्वास्थ्यHuffPost UK लाई भने, “महिलाहरूको लागि प्रतिरोध प्रशिक्षणसँग सम्बन्धित धेरै गलत धारणाहरू छन्। यो हो वास्तवमा सबैभन्दा ठूलो बाधाहरू मध्ये एक हो जब यो महिला र प्रतिरोध प्रशिक्षणको कुरा आउँछ र शारीरिक फिटनेस र शारीरिक स्वास्थ्य दुवैलाई असर गर्न सक्छ।”

त्यसोभए, हामीले सोचेका थियौं कि हामीले केही मिथकहरू साझा गर्नेछौं जुन उनले खण्डन गरे:

यदि यो मात्र सरल थियो, टायलरले भने।

“मांशपेशीको महत्त्वपूर्ण मात्रा बढ्नको लागि, तपाई नियमित प्रतिरोध तालिम बाहेक केही गम्भीर काममा लाग्नुपर्छ,’ उनले भनिन्। “त्यहाँ कामको स्तरसँग मेल खाने आफ्नो क्यालोरी बढाउनमा धेरै ध्यान केन्द्रित गर्न आवश्यक छ तपाईले गरिरहनु भएको छ, र यो सजिलो छैन।”

उनी थप्छिन्, ‘म हप्तामा ४ पटक जिम जान्छु र तौल प्रयोग गर्छु र म आफूलाई भारी भएको वा ठूला मांसपेशीहरू भएको ठान्दिन। तर हामि सौन्दर्यको लागि हाम्रो आफ्नै मापदण्डहरू पनि हेर्न आवश्यक हुन सक्छ। बलियो हुनु पनि त्यस्तै हो सबै प्रकारका शरीरहरू जस्तै सुन्दर।”

कतिपयले त्यो सोच्न सक्छन्, तर बेलायतका प्रमुख मेडिकल डा अधिकारीहरू सहमत छैनटायलरले औंल्याए। “शक्ति प्रशिक्षण सबैको लागि हो,” उनी सल्लाह दिन्छिन्।

“तपाईंले धेरै देख्न सक्नुहुन्छ त्यस क्षेत्रका पुरुषहरू तर जानुहोस् र आफ्नो ठाउँ दाबी गर्नुहोस् र अनुपात परिवर्तन गर्नुहोस्! ”

यो निश्चित रूपमा भारी वजन उठाउन पीडा देखिन्छ, र तपाईंले सुरु गर्दा यो अलि गाह्रो हुन सक्छ, टायलर भन्छन्। तर यो पीडादायी हुनुहुँदैन – उनी एक व्यक्तिगत प्रशिक्षक वा जिम सहायकको मद्दतको साथ एक-अफ सत्र सल्लाह दिन्छिन् यदि [attainable if you’re simply beginning, as poor posture can injury your knees and different joints.

Nevertheless, “if you begin something too intensely, it’s possible you’ll expertise some
preliminary muscle aches. It’s because your muscular tissues must adapt to the brand new method of transferring and the elevated load they might be working by way of,” she says.

This “is why you ought to begin slowly and progressively enhance the depth of your bodily exercise. If you expertise some muscle aches post-workout, that is referred to as DOMS or Delayed Onset of Muscle Soreness and infrequently units in 24-48 hours after.”

Muscle aches and sharp ache are completely different, she says; so whereas a tricky exercise would possibly depart you sore, it shouldn’t be agonising. “If something causes you intense ache, you must cease and search medical recommendation,” she says.

I’ve been hung up on this earlier than. However Tyler says, “When studying a new ability, everybody has to start out someplace. Even individuals who have been utilizing the gymnasium for years want recommendation on use a bit of equipment they haven’t used
earlier than, and I assure you that not everybody in that gymnasium is feeling assured.”

She advises you to fulfill with a private coach (PT) or watch movies on-line to prep.

“The rules are that something is at all times
higher than nothing,” Tyler stated. “Your exercises must be constructed into your week as a part of your routine and so you possibly can solely slot in what you will have time for.”

Energy coaching can appear powerful to these with busy schedules as they require longer relaxation occasions than different exercises. “Some folks like to separate their weeks into completely different areas of their physique, for instance doing chest and tris on at some point, again and bis on a separate day and legs on one other,” she says ― this may make it simpler.

And excellent news ― you don’t should go on daily basis. “If you’re specializing in rising, strengthening or conditioning your legs for instance, it’s possible you’ll want to depart 2 days of relaxation earlier than engaged on them once more. When folks prepare the identical muscle teams time and again with none relaxation, that is after they can turn into injured,” Tyler factors out.

As a cardio lady, I want this was true. However whereas some train is best than none, you must ideally combine in some energy coaching to your routine no matter how lively you’re.

As an illustration, runners “must complement their coaching with actions that will strengthen the muscular tissues round their joints. This prevents damage, offers even extra well being advantages and will increase your working efficiency,” she says.

Appears like I’ve no excuse to weight (sorry)…