6 Fitness "Rules" That Don't Actually Matter
Explore 6 fitness myths including the 10% running mileage rule, cardio vs lifting order, and protein supplements you can safely ignore.
Stock photo for illustration only, not from the actual event
- The 10-percent running mileage rule can cause you to miss out on effective training programs.
- Choosing between cardio and weightlifting first depends on your personal goals and fatigue levels.
- Protein powder and pre-workout drinks are not necessary for a successful workout routine.
Fitness routines are often packed with strict guidelines and rules that people follow religiously, whether they are beginners or intermediate-level exercisers. However, the reality is that there are several common rules and beliefs you can safely ditch without experiencing any negative consequences to your progress.
One of the most common guidelines is the "10% rule" for running, which suggests you should never increase your weekly mileage by more than 10%. In practice, serious running programs often fluctuate by giving you a bigger increase for a few weeks, cutting back temporarily, or keeping mileage the same for weeks before a larger jump. Sticking rigidly to the 10% rule means you would miss out on the distinct advantages of programs designed this way.
Understanding that many fitness rules are created as simplified baselines for beginners highlights why intermediate exercisers benefit more from flexibility. Adapting training schedules to individual physical responses is far more effective than following rigid, one-size-fits-all formulas.
Another common dilemma involves the order of your workout, specifically whether to prioritize cardio or lifting weights. The ideal approach depends entirely on your personal priorities and daily energy levels, which include:
- Your lifts tend to suffer when you are fatigued, and doing them fresh is important to you.
- Cardio is your top priority, and you want to have more energy for it.
- Your lifts are the kind of thing that can get done even when you are fatigued.
- You only intend to do a small amount of cardio before lifting.
For instance, a cyclist might prefer to do a strength workout after hopping off the bike, while a powerlifter would likely rather get their conditioning in after finishing squats for the day. Either approach is completely fine if you prefer to mix it up based on your routine.
Stock photo for illustration only, not from the actual event
When it comes to nutrition and gym preparation, two popular supplement trends are also far less mandatory than people think. Protein powder is certainly a helpful way to boost daily protein intake, but you do not actually need to use supplements; you can simply eat more protein-rich whole foods instead.
Finally, pre-workout drinks provide an energy boost at the gym primarily through caffeine, but the notion that you need them is a very recent development. Even a decade ago, pre-workouts were hardly a standard practice. People would show up to the gym with a cup of coffee, a soda, or no caffeine at all in their system, and they still worked out just fine.
Source: Lifehacker
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