Better Safe Than Sorry: Rethinking the No Pain No Gain Mindset.
The “no pain, no gain” mindset has long been a popular mantra in the world of fitness and exercise. However, as we learn more about the body and the importance of proper recovery, it’s becoming clear that this mentality is not only outdated, but can also be harmful.
One of the main problems with the “no pain, no gain” mindset is that it encourages individuals to push through pain and injury, rather than taking the time to properly recover and heal. This can lead to chronic pain, injury, and even long-term damage to the body. Additionally, it can also lead to burnout and a lack of motivation for exercise, as individuals may become discouraged by the constant pain and injury.
Quantity Versus Quality:
Another issue with the “no pain, no gain” mentality is that it can lead to a focus on quantity over quality. Rather than focusing on proper technique and form, individuals may be more concerned with pushing themselves to lift heavier weights or run faster, even if it means sacrificing proper form. When our focus is more centered on the number of repetitions or time spent, we overlook what our body is telling us. Our body can be telling us 3 things: “That was too easy”, “That was just right”, or “That was too hard”. If our approach is “no pain no gain”, this can not only lead to injury, but can also hinder progress in the long run.
So what’s the alternative? The “better safe than sorry” mindset is a much more beneficial approach to exercise and fitness. Rather than pushing through pain and injury, it’s important to listen to your body and take the time to properly recover. This means listening to your body during activities and exercise, taking periodic rest breaks when your body feels a certain level of fatigue, taking rest days, using proper form and technique, and incorporating different types of exercise to promote overall well-being. Additionally, it’s important to focus on quality over quantity, making sure to do exercises correctly and focusing on proper form rather than just trying to lift heavier weights or run faster.
What is RPE (Rate Of Perceived Exertion)
So how do we know “What is enough?” Or “How many should I do?” A good measure to go by is what you feel. A good scale to use is the RPE scale. It is a subjective method of measuring the intensity of physical activity. The scale ranges from 0-10, with 0 being no exertion at all and 10 being maximum exertion. The RPE scale can be used to help individuals determine the appropriate level of intensity for their workout and monitor their progress over time.
The most widely used RPE scale is the Borg Scale, which includes the following categories:
0 – Nothing at all
1-3 – Very light
4-6 – Light
7-8 – Moderate
9-10 – Hard
How To Use The RPE As A Guide?
When using the RPE scale, individuals should rate their exertion level during a specific activity, such as running, cycling, or weightlifting. Depending on where the fitness level of the individual is, they can utilize this scale to ensure that they are doing the right amount.
For example, in the recovery realm, a good level of exertion should be around 6 ”Light”. It should be when the body is starting to “feel it”. It is starting to get somewhat hard. The body says that it can do a few more before it gets hard. “Somewhat hard” is a good place to start a rest break. This is a good level of intensity for 3 reasons.
1) form/posture. You’re better able to keep your form and posture correct. By repeatedly being in this form, your body is being strengthened in this form. 2) recovery time is lessened. At the intensity of “somewhat hard,” your body will be able to recover and perform the task again quickly verses doing it “hard” and then having to rest longer before resuming. (after a while, it gets “hard” to do “hard” things repetitively). 3) This intensity level will trigger an adaptation syndrome. This is where the body realizes that it still has some work to do to get stronger. This level of intensity can help the body recognize it without overdoing it. Your body will let you know when you crossed the finish line based on your predetermined set level of exertion according to the RPE scale.
It is important to note that the RPE scale is a subjective measure of exertion, and can vary from person to person. The RPE scale is best used as a guide.
conclusion:
the “no pain, no gain” mindset is no longer a viable approach to fitness and exercise. Instead, it’s important to embrace the “better safe than sorry” mindset, listening to your body and taking the time to properly recover and focus on quality over quantity. By doing so, you’ll not only reduce the risk of injury and burnout, but you’ll also be more likely to achieve your fitness goals in the long run.
Please visit our BLOG
