Best 7 Biggest Fitness Myths.
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Best 7 Biggest Fitness Myths.
Find out the truth behind ten common fitness and exercise myths so you can dispel those mistrusts doing the rounds.
Many of us are given counsel by friends, colleagues & gym buddies about supposed ‘facts’ concerning fitness & exercise.
The press is orderly full of scare stories about the perils of too much / too little fitness training. The reality is that many of those media articles & pieces of advice are inaccurate & should not put you off exercising.
So with that in mind we decided to survey in more detail some of the most familiar fitness myths.
Whether its fret about joint & body health, or not knowing what are the best types of exercise for your individual goals, there is a lot of information on fitness dos & don’ts that sometimes it can all get very confusing,
even for the most experienced athletes! But do not fret, as we have organized a few of the most common misconceptions floating around, to help you find what is helpful for you.
♦‘No Pain, No Gain’
Now let us tack this one on the head to begin with; if it feels uncomfortable & hard work when you are two thirds of the way through a spin class / even 5 minutes into a mountain climb, well, that is probably to be expected.
However, if you feel a sharp pain in your right knee every time you cycle/run, then it is probably a fantastic idea to stop and see a physio.
Span taking, it is too uncomplicated in the gym won’t produce the results you want, pushing yourself too much can do more harm than good.
While taking, it is too easy in the gym will not produce the results you want, pushing yourself too much can do more harm than good. There is an actual difference between finding something hard & experiencing actual pain from an injury.
It is imp to recognize the burn you get from exercise & the effort your body is putting in, if your body is injured / something is wrong then you need to stop.
If the stab is sharp, unusual, stings or severe, not what you would usually expect with the heat you feel in your muscles during a workout, then something is wrong and you need to address the problem.
♦‘Weight Training Is No Good If You Want To Lose Weight’
Although the penchant for so many people are too shy away from the weight is area at the gym, the reality is that if you want to lose weight, this is exactly where you need to be heading.
A targeted weight’s session that involves high reps and low weights is going to tone muscles and burn more calories than an aerobic training session.
The key is the no. of calories you loose after you finish your session. For women /female, that-after burn can account for as many as 350 additional calories.
And remember, a greater muscle mass can also improve the body’s metabolic activity, which means more efficient fat and calories burning all round.
The more protein in your body the more fat loss, happy days.
Your muscles will not start swell at an astronomical rate turning you into the hulk anytime soon, instead you will trim up much faster than with cardio alone.
♦’You Should Keep Your Aerobic Exercise Intensity Low To Burn More Fat’
So, let us banish this myth once & for all because the facts are these; exercise at a low intensity uses fat as the predominant fuel, while exercising at a high intensity uses mainly carbohydrate.
(There is a continuum between the 2, such as exercise gets progressively stiff, the amount of carbohydrate used increases and the amount of fat used decreases.) But the trouble is, low strength exercise does not burn many calories, while tougher workouts burn a great deal.
Think of it as two pieces of pie. In the low-strength pie; mostly fat stores but only a very small piece as the calorie burn in so low.
In the high-strength pie, only a shred of the calories come from fat stores, but, and this is the crucial bit, the pie is much bigger because a heck of a lot more calories are burnt. Therefore, making the high strength slice is favored due to its high calorie, & in turn fat, burn. Okay?!
Although it is great to burn fat, as you would think to lose fat you have to burn fat, but weight loss essentially comes down to burning more calories than your lap, so burning more calories instead of fat is more important. So do not be deterred from high intensity & anaerobic activity as they will help lose overall weight & improve fitness more quickly.
♦’The Step Machine Or Step Classes Give You A Big Behind’
Now unless you have gone crazy & set the resistance on the stepper so high that you can barely move the pedals up and down, the action of stepping will be an aerobic, low-resistance activity.
As an outcome, it will not present sufficient stimulus to muscle tissue to cause it to grow and therefore will not have any effect on the size of your backside.
Walking is actually a big cardio workout that will boost aerobic fitness & improve muscular endurance in the legs and glutes.
But the imp thing to remember is to keep your pose in check: keep the navel gently drawn to spine & tailbone tucked slightly under because stepping with your belly hanging out & your back arched will certainly give the appearance of a big behind!
Plus, even if an anaerobic action, the majority of glute exercises will not even swell your behind, the muscles get larger yes, but the process of working out will strip fat; spawn a more perky & peachy behind instead of enlarging it.
Large extremity are a result of excessive fat stores around the hips & under the glutes, so working those muscles & stripping that fat will in fact reshape your behind
♦‘If You Walk ten thousand Steps A Day, You Do not Need To Do Any Other Exercise’
Hmm, this is a tricky one! It really does depend on your goals. The ten thousand steps a day guideline is aimed at disease prevention for those who do not exercise & have got too comfortable in our automated society, rather than improved fitness.
Obviously, if you start from a sitting base then achieving that target on a daily basis will surely improve your fitness, however it still only counts as low-intensity aerobic exercise.
When this target was implemented nationally, it was planned to help people add movement into their busy schedules, not replace you workout.
For all-round toughness, you should preferably complement this with shorter but higher-strength aerobic exercise (such as going for a run, doing a spinning class or circuit training), strength training & flexibility work.
Every type of exercise has its own distinct benefits which is why it is never ideal to stick to the same intensity / same method of activity every time. Dissimilarity is key to keep your body on its toes & prevent your mind from entering a boring plateau with exercise.
♦‘Sit-Ups Are The Best Exercise To Flatten The Stomach’
Sit-ups, crunches & curls, exactly any gesture in which you curl your torso forward, work the ‘six-pack’ / rectus abdominis muscle in the front of the torso. Unfortunately, however, working this muscle does not wipe out the stomach & will certainly not give your abs.
Deep inside the six-pack lies a thick, corset-like strap of muscle that goes all the way around the waist, from back to front. These transverses abdominal muscle, also known as the core, is the one that is responsible for flattening the tummy, & yet few of us ever pay it any attention!
To start off your TA, put your thumbs on the sides of your waist, level with your navel, and put your other fingers over the pubic bone.
Now pull this area below the belly button backwards without lifting the ribs / holding your breath.
Practice this continuously throughout the day & once you can ‘engage your core’ & there are many more core exercises to strengthen your midriff and smooth out the abdomen.
♦‘The More Water You Drink When You’re Exercising, The Better’
While it is true that our need for fluid increases markedly during workout, it is not necessary to glue down gallons of water to stay hydrated.
In fact, the ‘glue’ approach is counter-productive as the body can only deal with so much fluid at once, and if you pour in too much, you’ll simply pee it right out again!
Plus have you ever downed a flask of water & gone for a jog, it feels like your stomach has been replaced with a washing machine. Water is supposed to restore the fluids lost in exercise so consuming abundant amount in excess will be pointless / even damaging.
Indeed, in some circumstances you could even put yourself at risk of hyponatremia, which is a potentially fatal condition.
The best approach is to keep fine hydration 24/7, not just ten minutes before your workout. If you ensure that you drink water & other fluids throughout the day, then you will not be starting out dehydrated & will get by perfectly well taking a few sips during exercise.
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And your stomach will not be sloshing uncomfortably! International sports authorities have now stopped recommending a certain amount of liquid to drink during workout, due to the raise number of cases of hyponatremia in recent years.
They now propose you drink according to your thirst, / that you weigh yourself before & after a timed workout & replace the amount of weight loss in grams with the same amount of liquid in millimeters for example, if you run for an hour and lose half a kilogram in body weight, you should aim to drink 500ml of water during future one-hour runs.