{"id":20,"date":"2025-07-13T02:04:55","date_gmt":"2025-07-13T02:04:55","guid":{"rendered":"https:\/\/bioperformancept.com\/blog\/?p=20"},"modified":"2025-07-13T02:04:55","modified_gmt":"2025-07-13T02:04:55","slug":"so-what-should-you-be-doing-nerd-edition","status":"publish","type":"post","link":"https:\/\/bioperformancept.com\/blog\/?p=20","title":{"rendered":"So&#8230; What Should You Be Doing? Nerd Edition"},"content":{"rendered":"\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>I chose a few different forms of exercise and broke down some of their specific benefits and pitfalls. If you find yourself asking &#8220;What kind of exercise should I be doing.&#8221; this may help guide you.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83e\uddd8\u200d\u2640\ufe0f <strong>Pilates<\/strong><\/h3>\n\n\n\n<p><strong>Benefits<\/strong> (according to research so NOT all encompassing)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>May improve childbirth experience<\/li>\n\n\n\n<li>Helps with chronic back\/neck pain<\/li>\n\n\n\n<li>Improves balance and pain in older adults<\/li>\n\n\n\n<li>Encourages mindful body awareness<\/li>\n<\/ul>\n\n\n\n<p><strong>\u26a0\ufe0f Potential Pitfalls to Watch For:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If your goal is strength and hypertrophy (muscle growth) we must highlight the importance of mechanical tension and progressive overload<\/li>\n\n\n\n<li> 1) mechanical tension (how much force is placed on muscle), BY FAR THE MOST IMPORTANT FACTOR FOR BUILDING MUSCLE<\/li>\n\n\n\n<li> 2) Progressive Overload (increasing stress to gradually produce adaptation) NOT just increasing weight but also increasing the overall challenge to the body<\/li>\n\n\n\n<li>Due to low loads, high reps (which have many benefits) Pilates doesn&#8217;t get high motor unit recruitment preferred for optimal muscle building<\/li>\n\n\n\n<li>Takeaway: Will you get stronger and enjoy a slew of physical benefits with Pilates? Absolutely. Should it be your primary mode of exercise if your goal is to build muscle? Probably not. Pilates is a great option to work in conjunction with heavy resistance training.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83c\udfcb\ufe0f <strong>Lifting Heavy<\/strong><\/h3>\n\n\n\n<p><strong>Benefits:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Builds bone density and tendon\/ligament resilience<\/li>\n\n\n\n<li>Improves max strength and motor unit recruitment<\/li>\n\n\n\n<li>Stronger people are generally more injury-resilient and age better<\/li>\n\n\n\n<li>Encourages discipline and progression tracking<\/li>\n<\/ul>\n\n\n\n<p><strong>\u26a0\ufe0f Potential Pitfalls to Watch For:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Over doing specific movement patterns can limit variability. *this can be avoided by including multiple forms of exercise<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83c\udfc3 <strong>Running<\/strong><\/h3>\n\n\n\n<p><strong>Benefits:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Increases cardiovascular capacity and VO2 max (linked to longer lifespan)<\/li>\n\n\n\n<li>Improves bone density and tendon endurance<\/li>\n<\/ul>\n\n\n\n<p><strong>\u26a0\ufe0f Potential Pitfalls to Watch For:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Not great for building muscle<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83e\udd4a <strong>Boxing<\/strong><\/h3>\n\n\n\n<p><strong>Benefits:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Enhances hand-eye coordination, reaction time, and rhythm<\/li>\n\n\n\n<li>Builds rotational core control and full-body power<\/li>\n<\/ul>\n\n\n\n<p><strong>\u26a0\ufe0f Potential Pitfalls to Watch For:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Getting punched isn&#8217;t fun<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83c\udfcb\ufe0f\u200d\u2642\ufe0f <strong>Athletic Training (Plyos, Box Jumps, Sprint Work)<\/strong><\/h3>\n\n\n\n<p><strong>Benefits:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Builds speed, power, and neuromuscular efficiency<\/li>\n\n\n\n<li>Trains rate of force development (RFD) and reactivity<\/li>\n\n\n\n<li>Improves agility, deceleration control, and coordination<\/li>\n\n\n\n<li>Highly transferable to sport and life movement<\/li>\n<\/ul>\n\n\n\n<p><strong>\u26a0\ufe0f Potential Pitfalls to Watch For:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You&#8217;ll get more athletic than all your friends<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83c\udfbe <strong>Tennis<\/strong><\/h3>\n\n\n\n<p><strong>Benefits:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Excellent for coordination, agility, and quick decision-making<\/li>\n\n\n\n<li>Trains rotational power, balance, and reactive movement<\/li>\n\n\n\n<li>Builds anaerobic endurance and cardiovascular fitness<\/li>\n<\/ul>\n\n\n\n<p><strong>\u26a0\ufe0f Potential Pitfalls to Watch For:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You&#8217;ll never be good no matter how much you practice (take it from me)<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\udeb4 <strong>Sprints on the Airdyne \/ Assault Bike<\/strong><\/h3>\n\n\n\n<p><strong>Benefits:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Skyrockets anaerobic capacity and metabolic conditioning<\/li>\n\n\n\n<li>Fast, efficient, and brutally effective for short workouts<\/li>\n<\/ul>\n\n\n\n<p><strong>\u26a0\ufe0f Potential Pitfalls to Watch For:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Not what I&#8217;d do for muscle building<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83c\udf00 <strong>Functional &amp; Rotational Movements<\/strong><\/h3>\n\n\n\n<p><strong>Benefits:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mimic sport and real-world movement demands<\/li>\n\n\n\n<li>Improve force transfer through the kinetic chain<\/li>\n\n\n\n<li>Build usable strength, mobility, and movement literacy<\/li>\n\n\n\n<li>Great for joint control and fascia-driven athleticism<\/li>\n<\/ul>\n\n\n\n<p><strong>\u26a0\ufe0f Potential Pitfalls to Watch For:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Might get made fun of in the gym<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83c\udfa4 <strong>Final Word (Still Stands):<\/strong><\/h2>\n\n\n\n<p>There\u2019s no \u201cbest\u201d form of training.<br>There\u2019s just <strong>what works for you<\/strong>, <strong>what fits your goals<\/strong>, and <strong>what keeps you coming back<\/strong>.<\/p>\n\n\n\n<p>\u2705 Be informed<br>\u2705 Vary your training<br>\u2705 Learn your body<br>\u2705 Get strong, move well, have fun.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I chose a few different forms of exercise and broke down some of their specific benefits and pitfalls. If you find yourself asking &#8220;What kind of exercise should I be doing.&#8221; this may help guide you. \ud83e\uddd8\u200d\u2640\ufe0f Pilates Benefits (according to research so NOT all encompassing) \u26a0\ufe0f Potential Pitfalls to Watch For: \ud83c\udfcb\ufe0f Lifting Heavy [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-20","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/bioperformancept.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/20","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bioperformancept.com\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bioperformancept.com\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bioperformancept.com\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bioperformancept.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=20"}],"version-history":[{"count":1,"href":"https:\/\/bioperformancept.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/20\/revisions"}],"predecessor-version":[{"id":21,"href":"https:\/\/bioperformancept.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/20\/revisions\/21"}],"wp:attachment":[{"href":"https:\/\/bioperformancept.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=20"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bioperformancept.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=20"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bioperformancept.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=20"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}