Train smarter, not harder

Achieving strong, healthy muscles and movement patterns is not solely about investing time and effort; it requires a strategic and logical approach. It is easy to get lost in the abundance of advice thrown around on the internet. Previously on this blog, we covered how to create a unique vision that is specific and personal to you. You can find that discussion in this blog post. Starting with a clear vision is a cornerstone to achieving success.

In the following paragraphs, we want to elaborate on that approach and present the toolset we’ve built within the HealEra App, to help you save time and confusion, when working towards your goals.

Built-in Muscle Ratio

The Profile tab provides a great number of insights, letting you clearly understand the precise effects your training routine has on your body. When training towards a healthy body, the balance between muscle groups plays an important role. Certain muscle groups may require greater focus than others. This consideration has been thoroughly integrated into our statistical feature.

At a glance, you can assess if there is a training deficiency in one or multiple areas. It is as simple as checking whether the indicator falls within the designated green zone. If you maintain the right balance, you are well on your way towards your goals.

In order to incorporate these statistics, we have tagged every single exercise according to its primary and secondary muscle activation. Furthermore, our training routines are designed with specific muscle ratios in mind, ensuring that each training series is efficient and balanced. Our graphics adhere to these ratios, acknowledging that not every muscle operates on a strict 1:1 balance with its counterpart.

Think of it as a roadmap, akin to a detailed blood analysis test. Your goal is to navigate each marker into the green zones to build a robust and injury-resistant physique. This statistic isn't just about optimising your workout but also plays a significant role in mitigating injury risk.

As an added convenience, you get a snapshot of the muscle groups prioritised in a specific week, month or across all your completed trainings. The same overview is provided in each training routine, to offer a precise understanding of what each workout entails.

Using proper Technique

Our approach also places importance on effectively warming up and maintaining proper form during your training. Focus on the quality over quantity of your movements - especially if you're aiming for a pain-free, long-lasting fitness journey. Mastering the right techniques and concentrating on movement quality will strengthen the connection between your mind and muscles, propelling your progress to new levels. Keep in mind that it's not only about how much you exercise, but also on how well you execute each move. By placing greater emphasis on exercise technique rather than the quantity of repetitions, you will achieve faster progress in the end. Each one of our exercises comes with a video and precise explanations, that help you understand their impact and how to execute them mindfully.

Moreover, we believe that repeatedly doing the same exercises can place undue stress on your muscles and tendons. That’s why we advocate for incorporating a wide range of workouts and exercises. Diversity is one more key strategy for lowering injury risk, which led us to introduce the variety index as an additional statistic. This index provides insights into whether your exercise routines are diverse enough.

QUALITY OVER QUANTITY

Rest and Recovery

It's crucial not to underestimate the importance of getting sufficient rest and recovery. Several key factors are at play in this process, encompassing elements like quality sleep, proper hydration, mental well-being, myofascial release, and sound nutrition. The amount of rest required can vary depending on your experience level. If you're a beginner, consider allowing yourself at least 2-3 days of rest per week, while those with more experience may find that 1-2 rest days are enough.

We have added rehabilitation (rehab) and myofascial release (MFR) programs specifically to address excessive soreness and injury recovery. For further insights, our database delves into the root causes of your injuries and offers guidance on injury prevention, ultimately helping you maintain your best shape and steer clear of future setbacks.

Instead of ignoring pain, we see it as an opportunity to learn and grow. We refuse the notion that pain during exercise is normal. Instead we aim to help you identify the reasons you are experiencing pain and assist in making the necessary changes for improved well-being.

We are currently working on further integrations in this space, so look out for updates in the future.

Two more helpful tips: Regarding sleep, think of every hour of quality rest before midnight as twice as valuable. For hydration, a handy guideline to follow is to drink water in liters equivalent to three times your body weight (in kg) divided by 100.

Consistency is Key

Approach your fitness journey at a comfortable pace, allowing your body to determine the speed of your progress. Consistency plays a pivotal role in advancing, so make your workouts a top priority whenever possible. Our trainings consist of multiple levels. Once comfortable at a particular level, consider stepping up to the next challenge. You can mark the previous level as “mastered“ and track the increasing average difficulty in the 'Profile' section. Remember, you’ve earned it.

Instead of solely focusing on individual goals, focus on the long-term vision you created for yourself.

Best regards,

Anoush & Yann
[email protected]