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Limitations: When and why to choose them?

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Worked your lower legs too much over the last days? Suffering from the so-called “Delayed Onset Muscle Soreness” (DOMS) and want to relieve certain muscle groups in time for your next Coach week? Then the limitations-function in your Coach section, will definitely come in useful for you. But before using the feature, make sure you 1.) interpret your body’s signals correctly and 2.) read this article from beginning to end. Here’s everything you need to know about the limitations-function.

“Delayed Onset Muscle Soreness” and the limitations function

Many Free Athletes approach us because they are unsure about when to indicate limitations for their next Coach week. Just to clarify: The limitations function has only one purpose. It’s designed to relieve really tired muscle groups for the upcoming training sessions. If you feel that some muscle groups truly need a break, set your limitations accordingly. Please note that whenever you choose one or several limitations, the Coach will generate a training plan that will put less strain on the excluded muscle group(s) than normal. However, keep in mind, this does not mean that respective muscles will not be stimulated at all, they will just be stimulated less. Here’s why that’s important: The limitations function should exclusively be used in cases of “Delayed Onset Muscle Soreness”, but never ever in cases, when there’s a chance of a strain, joint pain or any injury.

Cases, in which you shouldn’t use the limitations function

If you feel as though it is not DOMS you are suffering from, but something more like a severe injury or strain, please do not chose limitations, but instead take a break from your training and visit your doctor. The limitations function is not at all designed as a workaround for injured athletes to keep up their bodyweight training. This would not only be too dangerous, but also irresponsible. Health and safety should always be your number one priority, so if you suspect something more severe than a DOMS, pause your training until you (or/and your doctor) are really sure your body is fit enough to continue.

How to choose your limitations, if needed.

If you want to pick your limitations, just click on “Finish Week” in your Coach section and choose from the following limitations: biceps, back, triceps, chest, core, lower leg, or upper leg. You can pick one or several limitations. Please bear in mind that the more limitations you choose, the less diversified your training plan may become.

Let’s recap - 3 things to always remember:

  1. The limitations function is exclusively designed to reduce strain on muscle groups that suffer from DOMS.
  2. In cases of strain, joint pain or any injury, don’t use the limitations function, but instead see a doctor and take a break from training.
  3. Whenever you choose one or several limitations, bear in mind that this might have an impact on training variety.