It's easy to fall into a trap similar to this: A workout buddy passes along an exercise tip, and then you pass it on to several folks you know. Your kid’s coach gives you advice, and sure enough you hear the same thing from several other parents. You figure it must be true.
Experts say that in the world of fitness, myths abound, and some of them may be keeping you from getting the best and safest workout possible. One reason myths get started is that we all react to exercise differently. What's true for one person may not be true for another.
It’s crucial to go to the gym educated on the
best workouts there are because there's a lot of poor workout advice that won't
help you meet your goals, and could actually hurt you. Below are common workout
myths that you need to know:
Myth: To stay in
shape, you only need to work out once or twice a week.
Truth: Once or twice a week won't cut it for sustained health
benefits. For your workouts to produce
real results, you should be exercising 3-5 times a week. The American Heart Association found that the best results for heart health were gleaned
when participants worked out 4-5 times a week.
Myth: The best time to
work out is first thing in the morning.
Truth: The best time for a workout is whatever time allows you to
exercise most consistently. You want to make physical fitness a daily habit so
if late-night trips to the gym are your thing stick with it. If you prefer a
morning run, do that instead. Don't have a preference? Some research suggests
that working out first thing in the morning might help speed weight loss by priming the body to burn
more fat throughout the day.
Myth: Weight lifting
turns fat into muscle.
Truth: You can't turn fat into muscle.
Physiologically speaking, they're two different tissues. Adipose (fatty) tissue
is found under the skin, sandwiched between muscles, and around internal organs
like the heart. Muscle tissue, which can be further broken down into three main
types is found throughout the body. Weight
training helps build up the muscle tissue in and around any fat tissue. The
best way to reduce fat tissue is to eat a healthy diet that incorporates vegetables,
whole grains, lean proteins and healthy fats like those found in olive oil and
fish.
Myth: Puzzles and
games are great workouts for your brain.
Truth: Plain old physical exercise seems to be better for brain
health than any type of mental puzzle available. An aerobic exercise of any kind raises your heart rate,
and gets you moving and sweating for a sustained period of time has a
significant, overwhelmingly beneficial impact on the brain. When it comes to
boosting your mood, improving your memory, and protecting your brain against
age-related cognitive decline, exercise may be as close to a wonder drug as we'll get. Aerobic exercise is the key for your head,
just as it is for your heart.
Myth: Exercise is the
best way to lose weight.
Truth: If you're looking to lose weight, don't assume that you
can simply "work off" whatever you eat. Experts say slimming down
almost always starts with significant changes to your eating habits. In terms of weight
loss, diet plays a much bigger role than exercise. Being active regularly is an important part of any healthy lifestyle.
Myth: Sit-ups are the
best way to get six-pack abs.
Truth: As opposed to sit-ups, which target only your abdominal
muscles, planks recruit several groups of muscles along your sides, front, and back. If you want a strong core
especially the kind that would give you six-pack-like definition you need to challenge
all of these muscles. Sit-ups or
crunches strengthen just a few muscle groups. Through dynamic patterns of
movement, a good core workout helps strengthen the entire set of core muscles
you use every day.
Myth: Weight training
is for men.
Truth: Weight training is a great way to strengthen muscles, and
has nothing to do with gender. Women
produce less testosterone on average than men do, and studies suggest that
hormone plays a role in determining how we build muscle.
Myth: It takes at
least two weeks to get 'out of shape.'
Truth: In most people, muscle tissue can start to break down within a week without regular exercise. If you stop training, you actually do get
noticeable de-conditioning, or the beginnings of de-conditioning, with as
little as seven days of complete rest it’s very much is an issue of use it or
lose it."
Myth: Running a
marathon is the ideal way to get fit.
Truth: You can get many of the benefits of long-distance running
without ever passing the five-mile mark. Running fast and hard for just 5-10
minutes a day can provide some of the same health outcomes as running for
hours. In fact, people who run for less than an hour per week as long as they
get in those few minutes each day see similar benefits in terms of heart health compared to those who run more than 3 hours per week. Short bursts of intense exercise can provide some of the same health benefits as long,
endurance-style workouts and they also tend to be more fun.
Myth: Keeping a food
diary is a reliable way of monitoring and controlling what you eat.
Truth: Even when we're making an effort to be conscious about
what we're putting into our bodies and how active we're being, we often give
ourselves more credit than we deserve. People tend to overestimate their physical activity and
underestimate how much food they eat. They consistently think they've worked
out more and consistently think they've eaten less.
Myth: Sports drinks
are the best way to re-hydrate after a workout.
Truth: Most sports drinks are just sugar and water. Instead,
experts recommend refueling with plain old water and a high-protein snack since
protein helps recondition muscles after a workout. (Because the contents of
supplements like protein powders can be largely unregulated, your best bet is to eat real protein-packed food.)
“Your desire to change must be greater than
your desire to stay the same.”
(Anonymous)[i]
[i] Sources used:
·
“11
Fitness Myths That Are Doing More Harm than Good” by Erin Brodwin
“7
Workout Myths You Need to Know” by
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