No Pain, Big Gains: Why It’s Easy To Get Just As Great Results (As Long As You Don’t Expect Chiseled Abs Overnight)

Want to get those chiseled abs or that perky butt? Well, you’re going to have to work hours at the gym.

At least, that’s what we’ve been told for decades.

The motivational saying, “No pain, no gain,” echoes the mindset of bodybuilders in spit-and-saw gyms of old, when they believed the only way to change your physique was to wallow in pain. to walk in

But over the years this “myth has been exposed”, says dr. Darren Player, Lecturer in Musculoskeletal Bioengineering at University College London.

It turns out that at the end of a workout, people can still walk while making progress, experts said.

But how much pain do we actually have to endure to see results?

Here, MailOnline unfolds the science behind No Pain, No Gain, and how it can still get results if you take it easy.

Some kind of pain is inevitable

Unfortunately, it is true that you have to experience some form of pain to see improvement.

To get stronger or run farther, you’ll have to push yourself harder than before—by lifting heavier weights or cramming another 5K—which probably feels daunting.

This is because most improvements in athletic performance come from increased muscle strength.

During a strenuous workout, the muscles used suffer small tears, which the body then repairs and adapts to better handle the activity next time.

The saying “no pain, no gain” also has a physical factor. For many of us, in order to feel like we’re getting the most out of our workout, we want our muscles to hurt

This process, medically known as hypertrophy, enlarges muscles and causes pain.

Matt Roberts, a personal trainer who has worked with Naomi Campbell, Mel C and Adele, said: “We have to work the muscles hard enough to get that tear and regrowth. It’s the tearing and growth that causes some discomfort.’

DR. The player said: “You have to give this new stimulus.

“If someone who has never done anything – except sitting in a chair and standing – does a little more, they will see an improvement.

“In this scenario, it could mean that they actually feel pain.”

You can take it easy

Getting fitter doesn’t necessarily mean pushing yourself to the point where you can barely breathe or walk.

Instead, small steps that require less effort can also work, experts say.

Dr. Player said: “For most people it’s as simple as that, if you do more today than you did yesterday or in the previous session, that’s really enough.

“You don’t have to push yourself to the point where you can’t walk.”

Instead, a long walk or bike ride that raises heart rate for a longer period of time—but less dramatically—can still produce results and improve your fitness while being less strenuous.

If you just want to run, swim, or bike at a steady pace just to stay healthy, you can avoid the pain part entirely. But if your goal is to have the endurance to survive an ultramarathon, you will have to endure a certain amount of pain

Mr Roberts said this approach falls into the category of endurance cardio, where one muscle group is worked for a longer period of time, which is “more painless”.

That’s in contrast to endurance cardio — performing an exercise at near-maximal capacity for a shorter amount of time — where you need to be taken to a “higher level,” he added.

A brisk walk that causes heavier breathing than rest is an “absolute minimum” requirement for getting fitter.

He said, “One [this] In this case, there is no need for no pain, no gain. There is still gain, but there is no pain.’

It depends on your goal

Ultimately, the amount of effort and pain you endure depends on your goal.

If you want to complete a long distance run, you need to endure some pain to stimulate your muscles and cardiovascular capacity.

But those who just want to have fun running, swimming or cycling at a steady pace to stay healthy can avoid the pain altogether, Roberts said.

He said: “When your goal is to run a marathon, there is pain involved. If you’re just running for fun and want to stay healthy and fit, there isn’t much pain involved.

To maintain overall fitness, personal trainer Matt Roberts recommends just taking it easy on aerobic exercise, saying that a brisk walk is “an absolute minimum.”

“If your goal is to build and grow muscle mass, then pain is definitely involved.

“But if your goal is to keep looking like you’re pretty athletic and stay strong, there’s more discomfort than pain.”

According to dr. Player.

You could really enjoy it

The motivational saying “No pain, no gain” implies that getting fit is only associated with unpleasant feelings.

But during a workout, our bodies produce a chemical that allows us to really enjoy the pain: endorphins.

Two parts of the brain – the hypothalamus and the pituitary gland – produce the “feel good” hormones in response to pain or stress. Endorphins act as a natural pain reliever and create a general sense of well-being.

Exercise also causes the release of dopamine and serotonin, neurotransmitters produced in the brain that are also released during exercise and improve mood.

Mr Roberts said that these mechanisms meant that people enjoyed being tested and pushed through the practice.

“As soon as you get out of the gym or you’ve gone for a walk, people feel better,” he added.