Sixty-day break from heavy weightlifting: Changes noticed in my physical condition
In a bid to tip the energy-burning deficit in their favour, the author has embarked on a journey of low-impact exercise. This transformation has seen a significant improvement in consistency and motivation, particularly with methods such as Pilates and yoga.
The author's current exercise routine revolves around these low-impact activities, with no plans to change course anytime soon. One of the key reasons for this decision is the reduced need for downtime without overtraining, a benefit the author has experienced while practicing weightlifting.
After a few months of low-impact workouts like Reformer Pilates and barre, the author has noticed an increase in their enjoyment of working out. This joy is not just limited to the physical aspect but extends to the mental as well, with common Yoga elements like Pranayama (breath control) and meditation providing a sense of calm and mindfulness.
Pilates, in particular, has been effective in increasing stability and building better posture by working stabilizer muscles. The author's routine primarily consists of Reformer Pilates, which uses a specialized machine for resistance training, and general Pilates focusing on core strength ("Powerhouse") through controlled, precise movements. Yoga offerings range from gentle to more dynamic like Aerial Yoga, where exercises are performed suspended in a hammock.
These Pilates and Yoga offerings are widely available, with fitness academies and community courses in major German cities such as Munich, Augsburg, Berlin, Cologne, Stuttgart, Hamburg, Frankfurt, and more, offering online classes and in-person sessions.
The author, who has a thyroid condition that makes it hard for them to lose fat, has found that while they burn calories differently, they look leaner when they are lifting weights consistently. However, since quitting heavy lifting, they have gained fat.
New studies suggest that intensity is a key driver in delivering results from weightlifting. One such study indicates that strength training, particularly maximal loading, can be effective in reducing body fat percentage. On the other hand, high-intensity sessions like CrossFit or powerlifting, while effective, require fewer training sessions per week to yield results.
In conclusion, the author's shift to low-impact exercise has proven to be a successful strategy for maintaining consistency, improving posture, and finding enjoyment in working out. While the author acknowledges that everyone burns calories differently, they remain committed to their current routine, which allows them to exercise as much as five or six times a week without feeling overtrained.
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