Dumbbells, mat, water, on the floor in the bedroom preparing for workout. Getty Images/ Olga Shumytskaya

Discover 10 Common Myths About Exercise

The fitness space, like many other areas, is prone to misinformation, largely thanks to social media. With just one piece of misinformation, viruses can spread and cause harm (for example, the recent trend of “healthy coke “). There are influencers spreading disinformation, but there are also many certified professionals who do their best to eradicate this type of misinformation.

If you’ve been told that fasted aerobic exercise is the key to losing weight or that the amount of sweat you sweat during exercise affects the effectiveness of your workout, this may not be your first time. feel. We speak to our personal trainers and look to scientific studies to back up the facts to keep us informed. Here are some of the most famous fitness myths uncovered:

Myth No. 1: “toning ” and “stiffness ” of the muscles

For a long time, strength training was aimed at men who wanted to gain muscle mass. The women avoided lifting heavy weights because they were warned they would “get huge”. Instead, women targeted marketing terms like “strengthen ” and “stretch ” their muscles . But “toning ” simply means building muscle. So why do muscles look more “toned ‘ “as they age and become lighter? Growing muscles require progressive overload. This means that you should gradually add more weight or more reps to your strength training routine.

On the other hand, if you’ve ever taken a Pilates, yoga or barre class, you’ve probably heard of “stretching” the muscles. Because the exercises you do will help you get a figure “long ” “and “. “Look. “Long ” Also their muscles are a type of stretch, as the length of the muscle tissue cannot be anatomically changed. “has more to do with diet and body fat loss than exercise Pilates and yoga classes are good options for increasing flexibility, but “long” ”

Myth No. 2: reduce the stain

Spot reduction is the idea that you can burn fat through exercise in certain parts of your body, such as the abdomen. You’ve probably heard this from some fitness influencers who claim you can get a six-pack if you train hard enough. In fact, it is impossible to target a specific part of the body for the sole purpose of losing body fat or weight. “The only way to lose fat anywhere in the body is to follow a low calorie diet and focus on strength training of the whole body “explains Kim Delandro, Onyx Personal Trainer.

Another thing to keep in mind is that the fat stored in the body, also called triglycerides, is used for energy. When these fats are used for energy, they break down into free fatty acids and glycerol. As a result, the fat that is broken down and used for fuel can come from anywhere in the body. So why not do some physical exercises that can burn fat in that area? Studies have shown that resistance training can help you lose fat, but the area you train during that session doesn’t determine whether that area will lose fat. “Fat loss will look different for everyone and genetics play a big role in determining where fat is transported,” says Delandro.

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Myth # 3: No pain, no gain

The phrase “no pain, no gain ” is commonly heard in the fitness world as a way to make people work harder while exercising. Challenging from time to time is fine, but trying too often can hurt you and affect your performance. In fact, repetitive stress can lead to overtraining syndrome, which blocks the muscles’ ability to recover properly and affects mood, immune system, and more. Excessive exercise can also affect your ability to sleep because it can overstimulate your nervous system.

A study focusing on student athletes also found that large increases in training load made athletes more susceptible to soft tissue damage. Unlike the players who were able to take the time to protect themselves from injuries. The best solution is to build slowly to achieve your goals rather than doing too many things at once.

Myth 4: Monthly challenges

Monthly challenges tend to overwhelm us at the start of the new year. It usually takes the form of a 30-day challenge where you have to do 100 squats a day or eliminate food clusters. The problem with these problems is that they are only short-term solutions and can put your health at risk.

“Monthly food challenges like detox or crash diets reinforce an unhealthy relationship with food, and often the noticeable weight loss is the water weight that is regained very quickly afterward,” warns Delandro. . He adds that these challenges promise that if you can stick to one point over a period of time, you can magically see the results. This is not true. Depending on the challenge, there may be more harm than good.

For example, if you suddenly decide to take on a running challenge after you’ve stopped exercising for several months, you may be at risk of injury because most of these challenges are severe and lack balance. Instead, your best bet is to set realistic goals that you can extend beyond the month. Talk to a personal trainer who can conduct assessments, create a program tailored to your fitness level, and have a balanced schedule of workouts and rest days.

Myth 5: muscle confusion

Muscle breakdown is a marketing term used to describe frequent changes in exercise to prevent the body from reaching a resting phase. In some cases your workouts change weekly or biweekly, but it is not true that changing your workouts regularly “cheats” your body. Much of this myth comes from modern day workouts, which claim that changing your workout routine requires muscles to keep adapting to avoid complacency, says DeLandro. “This is based on the fact that people experience cycling with the same routine, the same weight and the same intensity “, he explains.

In fact, it is the load that the muscles adapt to. So if you don’t practice progressive overload during your workout, your body will continue to adapt. DiLandro suggests following the same program for several weeks with an emphasis on progressive overload. This includes increasing the weight lifted, increasing the number of reps or sets, or changing the tempo or tempo while tense.

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Myth 6: Fasting to lose weight

Aerobic fasting, or exercising on an empty stomach, has been part of a vast debate when it comes to losing weight. It became popular when bodybuilder Bill Phillips mapped it out in his Body for Life book. The idea is that if you do aerobic exercise on an empty stomach, you can burn more fat because your body uses stored fat for energy instead of glucose.

Fast cardio burns more calories in the beginning, but in the end it doesn’t make a big difference in weight loss because the total calories you eat each day are what matter. In other words, if your goal is to lose weight, your calorie deficit is much more important than whether you fast or not. Additionally, the study found no significant differences in weight loss between those who did aerobic exercise fasted and those who did aerobic exercise without fasting.

In general, if you train best on an empty stomach and are in good health, you shouldn’t have a problem doing fasted aerobic exercise. Depending on the type of exercise, such as strength training, refueling early may be a better way to avoid hitting a wall. If you are pregnant or have high blood sugar, blood pressure, or other medical problems, you should speak to your doctor before trying or avoiding aerobic exercise altogether.

Myth 7: Exercise to burn food

If you follow your social media fitness account, you’ve probably seen charts that tell you about exercise, such as burning chocolate or certain types of food. This sounds logical in theory, but the fact is, you can’t do without food choices. For example, exercise accounts for about 15-30% of your daily energy expenditure compared to your resting (resting) metabolic rate, which uses up to 60-75% of your energy.

How you burn calories varies from person to person, depending on factors such as body weight, lean muscle mass, and activity. Research shows that the time of day can also influence calorie intake. burn. So it would be hard to tell how long you need to work out to burn a chocolate bar.

This mindset also puts you at risk for eating disorders and creates an unhealthy relationship with exercise. Because you begin to associate exercise with the sole goal of burning calories. The application of food shaming strengthens the classification as “good ” or “bad “, which had previously covered in his old health buzzword list.

Myth No. 8: muscles can turn into fat

This is one of the common misconceptions that I have heard over and over again. The truth is, muscle turns into fat and vice versa. Fat and muscle are two different tissues with different cell structures. Muscles come in three forms: skeletal, cardiac and smooth. Body fat (or adipose tissue) is made up of triglycerides, a glycerol backbone, and three fatty acid chains.

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“This myth stems from the idea that if you stop exercising, your body composition may change, but the readings of the scale will not change “, explains Delandro. Eventually, he says, you lose muscle mass due to muscle wasting. To simplify this concept, he thinks about the moment when you train hard and bounce your muscles. The more calories you burn, and consequently fewer fat cells, the more visible your muscles will be. Likewise, when you stop exercising and burn fewer calories, your muscle cells also shrink. This causes the muscles to mistakenly turn into fat. In reality, your muscles are just expanding fat cells.

Myth 9: Feeling pain means doing good exercise

Most people think pain after exercise is the best indicator of a good session. In general, we feel pain when we try a new exercise or push harder than usual. This is called delayed onset myalgia (DOMS) and can cause muscle inflammation, tenderness and stiffness. This discomfort lasts for 24 to 48 hours after exercise and usually goes away on its own, but you can get a massage or foam roll to help with recovery.

DiLandro says the best way to gauge if you’re doing a good workout is to assess whether you can lift more or do more reps during your next training session. And the best thing is that the more you adapt to the exercise, the less painful it is. Studies have shown that this may be due to the immune system’s T cells, which help in the muscle repair process.

Myth 10: Eat right after exercising

The anabolic window of opportunity represents a short period of time after exercise in which you need to consume proteins and carbohydrates. Otherwise, you may lose muscle growth. Or can I lose it? This exercise involves the growth of new cells, tissues and muscles as part of your body’s response to exercise. Strength training breaks down your muscles, allowing them to grow and become stronger and stronger as they recover and recover. However, the timing of the nutrients turned out to be less specific than initially thought.

Some research suggests that the idea of ​​an anabolic window comes from the assumption that fasted training increases muscle breakdown and continues to do so after exercise. In this case, it makes sense to consume proteins and carbohydrates together after exercise to prevent this breakdown and generate muscle protein synthesis to fuel muscle growth. However, you don’t need to follow these rules if you work out a few hours before meals or in the middle of the day. The most important thing is to have a regular daily intake of protein and carbohydrates to help muscles grow and recover.

The information in this article is provided for educational and informational purposes only and is not intended to provide medical or health advice. Always speak to your doctor or other qualified health care practitioner if you have questions about your medical condition or health goals.

Article Source : https://www.cnet.com/health/fitness/fitness-myths-debunked/

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