When you first step into the fitness field, do you feel completely confused? Looking at the dazzling array of equipment in the gym, I was full of confusion but had no idea where to start. Don’t worry. Today, I’ll share 5 little-known fitness facts with you, allowing you to get started easily, avoid detours, and quickly enter an efficient fitness mode!
Little-known fact 1: The “Secret Weapon” for Muscle Growth – Eccentric Contractions. Most people think that lifting weight with force is the key when lifting weights. In fact, the “hero” of muscle growth is eccentric contractions, which is the process of slowly releasing weight. Concentric contraction mainly consumes energy, while eccentric contraction is the crucial link that prompts micro-tears in muscles, and it is precisely in the process of repairing these micro-tears that muscles achieve growth. Next time you train, you might as well slow down your eccentric speed. For example, when doing a deep squat, count to two seconds in your mind and then stand up slowly. When reaching the peak of bench press, pause for 2 seconds before lowering. A simple adjustment to this detail can enhance the efficiency of muscle growth, with immediate results.
Little-known Fact 2: Training volume is not “the more the better”. Many beginners in sports mistakenly believe that the more they train, the faster their muscles will grow. This is not the case. Muscle growth emphasizes “quality” rather than “quantity”. Excessive accumulation of training volume not only fails to accelerate muscle growth but may also lead to muscle strains. Studies show that arranging 12 to 20 sets of training for each target muscle group per week can achieve the optimal range of muscle growth. Beyond this value, the rate of muscle synthesis will instead decrease. It is recommended to train the large muscle groups (chest, back and legs) twice a week, with 12 to 16 sets of training arranged each time. Take back training as an example. Choose 4 movements and do 3 to 4 sets of each movement. Small muscle groups (arms and shoulders) should be trained 2 to 3 times a week. Only by rationally planning the training volume can the muscles grow healthily.
Little-known Fact 3: Sleep – A Free “Muscle-building Wonder” Do you Know? The sleep state is regarded as the golden period for muscle growth and repair, especially during deep sleep when the secretion of growth hormone is at its peak, which can help muscles repair efficiently. During the fitness period, staying up late is a big no-no. Make sure to get more than 7 hours of sufficient sleep every day. Why not try putting down your phone a little earlier, create a dark sleeping environment, improve sleep quality, and let your muscles grow quietly while you are sound asleep, storing energy for the next training session.
Little-known Fact 4: The “Perfect Partner” After Training – Carbohydrate + Protein Fitness training After training, the muscles are in a torn state and urgently need nutritional supplementation. At this point, carbohydrates and proteins can be regarded as a “perfect pair”. Protein provides raw materials for muscle repair, while carbohydrates provide the driving force for protein absorption. Within 30 minutes after training, having a banana, a cup of protein powder, or two slices of whole wheat bread with a boiled egg, this combination of carbohydrates and protein can more effectively enhance musculoskeletal efficiency and make the training results twice as effective with half the effort.
Little-known Fact 5: Don’t underestimate Aerobic Exercise. Many people focus on weightlifting and neglect aerobic exercise. In fact, it is very necessary to arrange 2 to 3 aerobic exercises every week. Aerobic exercises such as rope skipping, jogging, playing ball games and aerobics can enhance physical endurance and enable you to perform better in strength training. Moreover, moderate aerobic exercise can also lower body fat percentage, helping you build muscle while avoiding fat accumulation. However, to prevent muscle loss during aerobic exercise, it is advisable to limit each session to 20 to 30 minutes and gradually increase the training intensity to achieve the ideal effect of reducing fat without losing muscle.
Mastering these 5 little-known fitness facts will enable fitness beginners to embark on their fitness journey more scientifically and efficiently. Remember, fitness is a long-term battle that requires patience and perseverance. I hope everyone can gain health and happiness through fitness and meet a better self!
Post time: May-15-2025