0

0

0

0

0

0

0

0

0

In This Article

Minimalistic training: How efficient work leads to effective gains
396

Minimalistic training: How efficient work leads to effective gains

Muscle growth and fitness can be achieved with minimal workout volume and intensity without pushing yourself to the brink of failure every time
Minimalistic training is characterised by minimal workout volume and intensity. However, it is vital to ensure proper form and technique to maximise the benefits and minimise the risk of injury
Photo by Anantha Subramanyam K/Happiest Health

Imagine a scenario where you achieve your fitness goals without overanalysing, overwhelming schedules and cluttered gym bags. We are talking about the simplicity of a workout routine that focuses on the essentials, leaving you lean and fit. Minimalistic training is a lifestyle where quality trumps quantity, efficiency wins over excess and freedom conquers confinement.

Understanding its principles will help you uncover the secrets to a simpler and fitter life, say those who have mastered the fine art of minimalistic training.

Minimalistic training: Intensity and volume

The prevalent notion, or rather a myth in the fitness world is that the more you do, the better your results will be. But what if muscle growth and fitness is achievable with minimum workout volume and intensity?

“Any kind of movement or exercise you do, which is more than the previous day, is good enough,” says Sunil Kumar, a Bengaluru-based ACE certified fitness trainer. “Both [volume and intensity] are equally important, depending upon what kind of sport or fitness goals you have. If it is for a sport, then workout volume is important. If it’s for general fitness, then workout intensity is vital.”

A review article published in the journal Sports Medicine has shed light on the concept of minimum effective dose (MED), defining it as the threshold to the exercise required to elicit positive adaptations in the body. You don’t need to exhaust yourself with a marathon session of exercises or push your muscles to the brink of failure every single time.

“You’re going to the gym; all you need to do is two sets in every machine, and you’re done,” elaborates Kumar, giving practical situations where MED is applied. “Or you just do a bodyweight routine, say doing three or four sets of incline push-ups, lifting and holding some weights and finishing off with a walk on the treadmill, and you’re already better than the previous day.”

Minimalistic training and muscle growth

When it comes to muscle growth, stimulating the muscles through resistance training is crucial.

A study by Gentil P, Soares S and Bottaro M shows that as little as two to three weekly sessions of compound lifts, each lasting just 20-30 minutes, can be sufficient for significant gains.

Similarly, when it comes to cardiovascular fitness, high-intensity interval training (HIIT) has emerged as a time-efficient approach. Short bursts of intense exercise followed by brief periods of rest can elevate your heart rate, improve endurance and burn calories effectively. A HIIT session can provide a comprehensive cardiovascular workout in as little as 15-­­­­­­­­­­­­­­­20 minutes.

Quality over quantity

The key lies in the quality of your training.

“Being minimalistic is the most important approach which people need to adopt if they want to remain fit,” says Kumar. “I try to recommend this to my clients, and I think it’s time people stop paying by the hour and focus on the quality of the training.”

While the volume and intensity may be minimal, it is vital to ensure proper form and technique to maximise the benefits and minimise the risk of injury.

Trying to meet the industry standard and quantify a workout by measuring every little rep is not the way to get fit.

“This is where most people misunderstand the concept behind exercises, muscle building and fitness. They have this pre-set notion which they see in the magazines and journals,” says Kumar. “That is all based on ideal conditions for a select number of people under a set of well-defined restrictions. It doesn’t apply for everyone,”

So, how would you incorporate minimalistic training into your routine?

“You need to know what works for you, and this will take time. That is where a trainer comes into the picture who’s able to understand your body,” says Kumar. “When you’re looking at a minimalistic approach for someone who’s never worked out, anything works. Set a goal of going to the gym for a month. Once you do that, you go to the next step. That’s how you proceed.”

Takeaways

  • Both exercise volume and intensity are important for muscle growth and fitness.
  • You don’t need to exhaust yourself and push yourself to failure in each session.
  • Studies have shown that as little as two to three weekly sessions of compound lifts for just 20-30 minutes can be sufficient for significant gains.
  • Focus on quality over quantity and stay consistent, remember to be slightly better than the previous day.

Related Tags

Related Posts

Share Your Experience/Comments

Leave a Reply

Your email address will not be published. Required fields are marked *

Summit Registration

NOTE: The summit will be held at NIMHANS Convention Centre, Bengaluru.

Wellness Registration Form

-
-
-
Total Amount INR 3000
Trending

Articles

Article
Some couples consciously decide not to have children despite familial and social expectations, wanting to make the best of their relationship. Children should be had for their own sake, says psychotherapist Tasneem Nakhoda
Article
Insufficient consumption of heart-healthy foods can affect cardiovascular health. Experts discuss beneficial dietary choices
Article
Cycling and walking are both great cardiovascular activities that aid weight loss and keep various health conditions away. Pick one that suits your fitness goals and physical condition, say experts
Article
The risk of heart attacks and strokes for middle-aged, overweight people with high blood pressure is 35 percent higher compared to those with a healthy body weight 
Article
Summer drinks, though hydrating, can have excess sugar. Nutritionists suggest a few alternatives to keep the body temperature and sugar levels down
Article
Packed with protein, this recipe will help in weight management by keeping you full for a long time
Trending

Articles

Article
Some couples consciously decide not to have children despite familial and social expectations, wanting to make the best of their relationship. Children should be had for their own sake, says psychotherapist Tasneem Nakhoda
Article
Insufficient consumption of heart-healthy foods can affect cardiovascular health. Experts discuss beneficial dietary choices
Article
Cycling and walking are both great cardiovascular activities that aid weight loss and keep various health conditions away. Pick one that suits your fitness goals and physical condition, say experts

0

0

0

Web Stories 

0

0

0

0

0

0

Opt-in To Our Daily Healthzine

A potion of health & wellness delivered daily to your inbox

Personal stories and insights from doctors, plus practical tips on improving your happiness quotient

Opt-in To Our Daily Healthzine

A potion of health & wellness delivered daily to your inbox

Personal stories and insights from doctors, plus practical tips on improving your happiness quotient
We use cookies to customize your user experience, view our policy here

Your feedback has been submitted successfully.

The Happiest Health team will reach out to you at the earliest