Presenting to you mythbusters- fitness edition. Since times immemorial, fitness myths have been masquerading about as solid truths that when paid heed to, could change the way you looked at workouts forever! But little does anyone know the truth behind these little globs of lies that we have been long devouring as truths that could make us look yum! So, here it is- fitness myths busted for good- coz for every two fitness truths, there are three lies hiding in the corner.
So, as you flex on, read on and know which fitness myth has pretended to be the bae that shall stab you in the back:
Suggested read: 10 easy exercise tips on how to get slimmer thighs
Myth 1: You can lose fat from definite body parts
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It’s Christmas in less than a month, and you want to get rid of your chubby cheeks and love handles – get all toned before you hit the dance floor, right? Spot training is one of those renowned fitness myths. You can’t shed those adorable cheek chub even if you chew gum all day long nor can you drop those love handles so that everywhere you go, love shall follow. High intensity interval training along with a full-body workout is the only way to work up your metabolism and burn more calories, even at rest.
Myth 2: Cardio is a useful way to lose weight
If your new year’s resolution involves making good use of cardio to lose weight fast, I don’t want to disappoint you but your treadmill or any other cardio machine is NOT gonna come in handy.
“It doesn’t mean anything,” said Mark MacDonald, personal trainer and author of “Body Confidence” about the calorie numbers shown on the treadmill or cardio machine.
If your sole aim is to lose weight, running innumerable kilometers on your treadmill isn’t always a proper head start. I can understand that basic traditional cardio workouts will help you to cut off those extra calories, but only if you maintain a healthy food chart. A combination of high intensity interval cardio and strength training with a proper diet plan, is the best approach. Strength training makes your muscles lean. The leaner muscles you have, the more calories your body will burn even when at rest.
Myth 3: Push yourself harder and give your 101 %
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When it comes to workouts, you should always push yourself to the limit. But overtraining is not the key to a lean body. Stay steady, focus and give your cent percent during your workout. There should be an interval between consecutive workouts. Every gym session doesn’t require an all out effort, it may restrict your muscle recovery. Going extra hard two-three times a week is advisable.
Myth 4: Strength training will make you look bulky
All you women out there, if your trainer is suggesting you to avoid lift ups cause that will make you bulk up, they are just another victim to one of the most common fitness myths. It’s totally okay for women to follow a normal strength training routine because science has it that women have lower testosterone level than men. Higher testosterone level makes men prone to bulking up. In fact if you want to cut the extra kilos and look leaner on your prom night, strength training can work wonders. BUT BUT BUT you HAVE to mind your diet, coz no workout can ‘work’ without a strict nutrition regimen.
Myth 5: If you’re in pain, you’re doing it right
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NO.NO.NO. Please steer clear of this rather dangerous fitness myths. Intensity of your workout and soreness are interconnected. But then, if your muscles are always aching, it’s not really a sign of a healthy workout session. Over stressing your muscle tissue is harmful.
“You can have a great workout and not be sore the next day,” says exercise physiologist and trainer Pete McCall, M.S., C.S.C.S., host of the All About Fitness podcast.
Know your limit, you can’t be Arnold Schwarzenegger or Torrie Wilson on the very first week.
“Refuel within the first 30 to 45 minutes post-exercise, stay hydrated, and get enough sleep—all of these things can help boost recovery and minimize soreness.”
Suggested read: 10 belly busting ab workouts for women
Myth 6: What is the point of working out if you aren’t sweating
FALSE. Perspiring is not really an indicator of healthy workouts or exertion.
“You sweat because your core temperature increases,” says exercise physiologist Tracy Hafen, founder of Affirmative Fitness.
An intense workout is going to heat up your muscle, increasing your internal body temperature. It’s possible to burn a significant amount of calories without breaking a sweat.
“You’re not going to sweat as much in 40-degree weather as you would in 80-degree weather,” Hafen explains.
Now, if you’re exercising in a fully air-conditioned gym, of course you’re not going to perspire. It also depends upon the humidity in air, if the climate is humid you’ll feel like you’re sweating more cause the sweat can’t evaporate.
Myth 7: You will burn more fat if you exercise longer at a lower intensity
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Definitely not true. It’s not about the percentage of fat calories but the total number of calories burned during your workout session. The faster you run on a treadmill, the more fat you’ll burn per minute. There should be minimum interval, though. Hence, high intensity gym session is likely to burn more calories in TOTAL than low intensity workouts.
MYTH 8. Start with 20 minutes of cardio
As already mentioned, high intensity exercise with required interval is much more effective than a long lower intensity work out. You can burn more calories in 10 minutes than 20 minutes of low intensity cardio.
Your move: Jumping Jacks (60 seconds)
Knee-Elbow touch (60 seconds)
Plank (30 seconds)
Push Up (30 seconds)
Skipping ( 60 seconds)
Start with these dynamic-stretching routine if you’re an amateur with a 10 seconds of interval between each exercise and repeat them for 3 sets. You’re good to go. Evidently, you don’t need to waste 20 minutes of your busy workout schedule just because people say cardio is the way to go!
Myth 9: Crunches and abs are synonymous
Everybody gets attentive when it comes to abdominal muscles. All your life you’ve known that crunches are the gateway to some rock solid abdominal muscles or abs. But, bubble burst. There are better exercises to strengthen the midsection of your body.
“Your ab muscles are designed to work most effectively when you’re standing upright,” states McCall.
There are standing abdominal muscle exercises which are meant to set your core on inextinguishable fire. So get your facts straight and refrain from indulging these misdirected, misleading fitness myths.
Myth 10: Stretching before a workout is a must
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In 2010, Florida State University conducted an experiment with 10 male athletes. Researchers asked ten of them to static stretch for 16 minutes, then made them run an hour long on treadmills. Afterwards, those 10 athletes sat quietly for 16 minutes, then hit the treadmill again for the same time period. All ten of them covered more distance while using up less energy when they were allowed to rest before running. So the conclusion was : “Static stretching should be avoided before endurance events.” So, basically it’s not that you just jump right into a workout session , there should be appropriate warm ups, mostly dynamic warm-ups. You’ll get enough time to do those static stretches later on. Experts say that your pre-workout goal should be to improve mobility and elasticity in the muscles. Dynamic stretches are the best way to give you a lead on this, cause when you’re keeping your body moving it’s making the muscles more flexible, which will prepare your body for a healthy work out and widen your motion range, which will only increase your muscle strength.
Myth 11: Yoga doesn’t count
There are people who consider yoga as series of smooth and easy stretches. Well, yoga is a group of physical, mental and spiritual practices or disciplines which originated in ancient India.
“People who write off yoga probably have an image of yoga as series of gentle stretches—they clearly haven’t taken a tough yoga class,” says Rosante. “The first time I took one was at Jivamukti Yoga Center, and was a radically humbling experience. It’s been one of the best additions to my routine, both for my body and mind.”
Suggested read: How to use oatmeal for weight loss
Myth 12: Workout everyday
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You’re not a bloody machine, so don’t act like one. Intense work outs throughout the week break down your muscle tissues. No matter what, you should aim for at least one to two “active recovery rest days” per week, stretch out a bit or you can go for a short evening walk as well.
So, don’t waste anymore time, go and hit the gym but always keep in mind that exercising may help you to lead a better life and keep your soul rejuvenated but knowing how to exercise is what will get you there, like you want!
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