Here's a stark reality: the fitness world is rife with trainers who, with the best intentions, overlook the foundational building blocks of a fitness journey. It's not just a case of missing a crucial detail here and there; it's a conscious or unconscious encouragement to bypass the fundamentals altogether. Beginners are led to leap into complex movements and exercises they're not yet equipped to handle, leaving them with an unsymmetrical physique, injuries, slower gains and progress, and pains and niggles that last long after they have even left that gym behind.
The essence of a fitness journey involves acknowledging that laying a strong foundation requires more than just enthusiasm. It necessitates a deliberate focus on fostering neural plasticity. A process which takes around 3-6 months, demanding consistent dedication to the basics before leaping into the complexity of advanced exercises and movements.
'Depending on the complexity of the activity, it can take four and a half months, 144 days, or even three months for a new brain map, equal in complexity to an old one, to be created in the motor cortex.” - Swartz
What are 'advanced exercises and movements'?
Running, Boxing, Sprinting, Olympic Lifting, Barbell's, HIIT, etc.
So, where should a beginner start?
Learn Basic Movement Patterns, Implement Recovery Protocols, Be Patient.
Engaging in exercise and physical movements, much like any other aspect of life, demands the acquisition of skill, the investment of time to comprehend foundational principles, and a commitment to progress.
Consider when you first approached driving – did you immediately navigate the busiest roads during peak hours? Certainly not. Instead, you underwent a learning process to acquire the necessary driving skills.
You, whether you knew it or not, had a plan to learn, you started by learning where the indicators, switches and pedals were, where your hands needed to be, how much pressure to apply to the pedals, how much the steering wheel turned, then how to get from A to B... a plan, or program, that helped you become a driver, and qualified - If you didn't you would crash.
Think of exercise the same.
You learn where the weights are, learn how to pick them up correctly, how to perform certain basic movement patterns correctly, allow time for you brain to learn this new process, and how to get from A (the start of the movement) to B (the end of the movement, and all of the turns in between) - If you don't you will have an unsymmetrical physique, pains, niggles, even injury.
'It must be noted that postural malalignments associated or not to sedentary behavior, altered motor control, reduced physical fitness, and poor exercise execution are among the potential risk factors for exercise-related injuries. The neuromuscular control and integrity of muscle and joint structures are compromised when some training principles are violated; therefore, it is very important to understand and integrate them into weight resistance & movement-based programs.'
Exercise Selection and Common Injuries in Fitness Centers: A Systematic Integrative Review and Practical Recommendations Oct 5th, 2022
Learning New Skills
Motor learning is the complex neurobiological phenomenon that takes place in the brain when we acquire new skills, such as those involved in various forms of physical activity. The brain, with its intricate network of neurons, undergoes a series of fascinating changes during the learning process.
Firstly, there's the cognitive phase, where you consciously understand and process the new skill. Think of this as the initial stage of learning how to drive, where you grasp the concept of steering, braking, and accelerating. In the realm of exercise, it might involve understanding the biomechanics of a squat or the intricacies of a particular movement pattern.
Following the cognitive phase is the associative phase, where you begin to refine your movements based on feedback and practice. This is the stage where you've passed the theoretical knowledge of driving and start coordinating your hands, feet, and eyes to make smoother turns and controlled stops. In fitness, it's the phase where you translate the theoretical understanding of a movement into more refined and controlled execution.
Finally, there's the autonomous phase, where the skill becomes almost second nature. You can drive without consciously thinking about every move, effortlessly navigating through traffic. Similarly, in fitness, it's when you can perform a movement with proper form, almost instinctively, because your brain has solidified the neural pathways associated with that specific skill.
What's happening behind the scenes during this process is synaptic plasticity. Neurons in the brain communicate through synapses, and as we learn and repeat movements, these synapses strengthen. This strengthening is a result of the brain adapting to the demands of the new skill, creating more efficient and well-connected neural pathways.
In the context of exercise, this, amongst the many other reasons we will mention in this blog, underscores the importance of gradually progressing and mastering fundamental movements. Jumping straight into complex exercises before the brain has had a chance to solidify the foundational skills can lead to inefficient movement patterns, poor form, and an increased risk of injury.
Injury Origins: The Impact of Exercise Selection
In the world of strength training, exercise selection can make or break a fitness journey. The most common injuries among beginners—shoulder issues, elbow pain, spinal stress, and knee discomfort—often stem from poorly chosen exercises and programs. The science behind this lies in the overuse, short recovery periods, poor conditioning, heavy loads, and improper technique associated with exercise. Violating basic training principles compromises neuromuscular control and the integrity of muscle and joint structures, emphasising the critical need for a science-based approach to exercise selection.
The Foundation of Movement Precision:
The journey toward fitness excellence begins with the fundamentals. Beginners often struggle with executing movements correctly due to underdeveloped neural pathways. The brain's ability to communicate with muscles, ligaments, tendons, and fascia plays a pivotal role in movement precision. Consider a beginner attempting a jump squat without mastering a basic squat. Studies suggest that the early stages of training are essential for building these neural connections, ensuring the body moves efficiently to not only reduce the risk of injury, but build a strong, symmetrical physique.
The Importance of Proper Technique:
Form is the cornerstone of effective training. Learning the basics is non-negotiable, yet often overlooked in the pursuit of intensity. Without proper form, the risk of injury and hormonal imbalances far outweighs the benefits of exercise. Scientific evidence underscores the necessity of investing time in mastering correct technique to ensure the longevity of a fitness journey.
Understanding the Kinetic Chain:
Take a moment to consider the kinetic chain—a series of interconnected joints and muscles that work together during movement. If the foundation is shaky, the entire chain is compromised. For instance, if glutes aren't firing before hamstrings during hip extension, the risk of back or knee pain surges. This interconnectedness highlights why progressing slowly is vital. A beginner must master the basics of movement patterns, like a push-up, before advancing to activities that demand greater coordination, such as striking a heavy bag.
Overuse and Gradual Progression:
Overuse injuries arise when enthusiasm outpaces sensibility. Newbies eager to transform their bodies may commit the cardinal sin of training too frequently. Research indicates that starting with 2-3 days per week and gradually increasing frequency is optimal. This not only prevents overuse but also allows the body time to adapt to new stimuli, reducing the risk of chronic injuries, increasing performance, and helping to maintain hormonal balance.
Post-Exercise Recovery and Tissue Healing:
Understanding the body's recovery timeline is crucial. Muscles and connective tissue require time to heal after exercise. Even under optimal conditions, a beginner may need up to 48 hours to recover from resistance training and up to 72 hours for high-intensity workouts. Ignoring this critical period increases the likelihood of overtraining, leading to fatigue, decreased performance, and a higher risk of injury.
Building Muscle Conditioning Over Time:
Muscles, the adaptive marvels of our bodies, possess an incredible capacity for change, but their conditioning is undeniably a journey rather than a fixed destination. A compelling body of scientific research underscores the importance of recognising this reality. Rushing headlong into heavy loads or explosive movements without adequate conditioning serves as a precursor to potential injury, as studies like "The Role of Neuromuscular Adaptations in the Kinetics of the Stretch-Shortening Cycle" and "Resistance Training in Youth: Laying the Foundation for Injury Prevention and Physical Literacy" have elucidated. These investigations illuminate the critical role of patient progression in forging a resilient and injury-resistant physique over time. The intricate interplay of muscles, tendons, and ligaments requires a gradual adaptation to new stimuli, ensuring that the body not only becomes stronger but also develops the necessary structural integrity to withstand the demands of more intense training. As such, the journey towards a robust physique demands a nuanced understanding of the science behind muscle adaptation and a commitment to patient progression, ultimately laying the foundation for long-term well-being.
Muscle and Connective Tissue Adaptation:
Muscles, fascia, tendons, and ligaments are integral components of the body's mechanical system. For a beginner, subjecting these structures to heavy loads and explosive movements prematurely can lead to injury. Research indicates that it takes time for these tissues to adapt and strengthen in response to training stimuli. A conservative estimate for optimal adaptation is 4-16 weeks of focused training for muscles, and even longer, up to a year for connective tissue, allowing beginners to develop a solid foundation before progressing to more intense activities.
Timeframe for Introducing Explosive Movements:
The first crucial step in introducing plyometrics and explosive movements is ensuring that the athlete possesses the ability to effectively absorb the forces exerted by their own body weight on their joints. This prerequisite involves a meticulous examination of the athlete's biomechanics and neuromuscular control. Understanding this foundational aspect is pivotal before embarking on the journey of incorporating explosive movements and plyometrics.
The evolution into explosive exercises is an intricate process, and caution must be exercised, especially for beginners. After the initial phase of acquiring fundamental movement patterns, individuals can gradually integrate controlled explosive exercises into their training regimen. However, hasty progression through this phase can yield detrimental consequences. Extensive studies, such as "Plyometric Exercise in the Rehabilitation of Athletes: Physiological Responses and Clinical Application," emphasize the importance of a patient approach. To safeguard against potential injuries and ensure a seamless transition, it is recommended to adhere to a carefully structured timeframe of 2-5 years before delving into more advanced practices like Olympic lifting. The mastery of Olympic lifting necessitates not only time but also the cultivation of a high level of skill, strength, and coordination.
It is crucial to recognise that before any plyometric exercises are introduced, a solid foundation of strength must be laid, and athletes should be proficient in basic movements. This foundational work is instrumental in fortifying the athlete's musculoskeletal structure, creating a resilient base that can withstand the demands of plyometric training. The principles of strength and proper movement mechanics serve as the bedrock for the safe and effective integration of explosive exercises, ensuring athletes not only optimize performance but also mitigate the risk of potential injuries.
Recovery Times and Gender Differences:
High-intensity training places significant stress on the body, necessitating adequate recovery time. For beginners, the recovery period is typically 3-4 days under optimal conditions. It's important to note that these timelines can vary between individuals, and gender differences play a role as well. Studies suggest that women may require longer recovery times and that high-intensity training could potentially lead to hormonal imbalances.
The CORRECT Time Frame:
This can vary depending on age, sex, current movement patterns, lifestyle and many other factors, but a general rule is:
The First Phase: 3 months - A Year
The initial stage of your fitness journey is dedicated to learning new movement patterns, recovery protocols, and fundamental exercises. This phase, spanning approximately 3-12 months, provides the necessary time for your body to adapt to the demands of consistent training. Here, the focus is on building a robust base of strength, establishing a solid foundation that will serve as the platform for future progress.
- Learning the Fundamentals:
During the first 3-6 months, commit to understanding and mastering fundamental movement patterns. This includes exercises like squats, lunges, deadlifts, and push-ups. The emphasis is on quality over quantity, ensuring each movement is executed with precision and proper form.
- Implementing Recovery Protocols:
Simultaneously, integrate recovery protocols into your routine. These may include adequate rest, proper nutrition, and mobility exercises to enhance flexibility. By prioritising recovery, you pave the way for optimal adaptation and reduce the risk of overuse injuries.
- Establishing a Base of Strength:
Between 6-12 months, the focus shifts towards progressively increasing the intensity of your workouts. This involves adding resistance to your strength training exercises, refining your form, and continuing to build a solid base of strength. This phase ensures your muscles, tendons, and ligaments are well-conditioned to handle more advanced training.
The Second Phase: Introducing Explosive Movements (6-24 Months)
With a robust foundation in place, the next phase involves the gradual introduction of controlled explosive movements. The recommended timeframe for this stage is from 6 to 24 months into your fitness journey. Here's how you can approach it:
Eccentric Plyometrics (6-12 months): Start with controlled eccentric movements, such as jumping down from a box. This focuses on absorbing force and enhances your body's ability to decelerate effectively.
Concentric Plyometrics (12-18 months): Progress to concentric movements, like jumping up or executing explosive punches. This phase emphasizes the generation of force, building power in a controlled manner.
Integration (18-24 months): Finally, combine eccentric and concentric movements, seamlessly transitioning between absorbing and generating force. This holistic approach ensures a comprehensive adaptation to explosive exercises.
This recommended timeframe, spanning the first 24 months, serves as a roadmap for a deliberate and safe progression. By dedicating the initial months to learning, recovering, and building strength, you lay the groundwork for the successful integration of explosive movements and plyometrics
In the realm of fitness, science and patience are allies. Beginners must understand that the journey is not a sprint but a meticulously planned marathon. By respecting the intricacies of the body's adaptation process, gradually progressing through correct movement patterns, understanding the science behind training adaptation, and choosing exercises wisely, individuals can lay the groundwork for a sustainable and injury-free fitness journey.
Just like you can now drive a car without really thinking about it, one day you will be able to perform high intensity and explosive movements, be patient, take the time to leanrn.
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