At a time when information is easily accessible and everyone
around you seem to have their own opinions about the many benefits of exercise;
it is only natural that you would hear a lot of confusing facts from different
people about some aspects related to exercise.
So what’s the truth? Do you burn more calories on an empty
stomach? Do crunches give you great abs?
To set the record straight, here is a detailed explanation
that will ensure you know the difference between the myths and facts concerning
fitness and exercise:
Myth #1: No pain, no gain
If there's anything that makes people not want to exercise,
it's the most common myth of all: "No pain, no gain". Because
according to this, if you're not hurting or feeling pain, then you are either
not exercising correctly or enough. This is further compounded by the fact that
most people don't want to be in pain!
In reality, the truth is just the opposite. According to
professional trainers, if you feel the first twinge of pain, you should stop
your workout. Exercise that is done correctly is never painful. An
intense workout may create some discomfort, but it does not go to the point
where you are in actual pain. Exercise should be enjoyable; otherwise, you are
likely to get bored or disillusioned with your workout schedule and stop it
entirely.
Myth #2: Exercising on an
empty stomach burns more calories
Contrary to this myth, exercising on an empty stomach may
actually make you feel ill and probably cause you to stop your workout. This
means that you won't be burning more calories by starting out with an empty
stomach. The calories burnt are the same in both cases but the output is
different and may cause extra burning due to the performance. And remember that
your body needs energy to run, so when you exercise on an empty stomach, your
body has to find fuel somewhere else. While it is both burning energy and
searching for energy, your body can get overwhelmed during the exercise
routine, resulting in dizziness and in extreme situations, even fainting.
The wise thing to do is have a small snack about ten or
fifteen minutes before working out. Carbohydrates are the best source of
energy, so eat a banana or a small slice of toast. And because you'll be
feeling better, you'll enjoy your workout, be able to finish your entire
routine, and burn more calories compared to "running on empty".
Myth #3: Caffeine causes dehydration
during endurance sports
According to recent scientific evidence caffeine is not a
significant dehydrating agent during exercise and does not cause
fluid-electrolyte imbalances that would have a negative effect on your health
or performance.
In fact, a scientific review of a number of studies have
shown that beverages containing caffeine cause little difference in urine
volume. Conversely, it may boost your performance and reduce fatigue in the
last moments of your workout. In order to keep yourself sufficiently hydrated,
you should drink plenty of water.
Myth #4: Weight training builds
bulk in women
It is common knowledge that many women do not want bulky
muscles. And the myth that weight training makes women look like professional
bodybuilders scares thousands away from this wonderful form of exercise. But
the truth is that there is no scientific proof supporting the argument that
women get bulky from weight lifting. This is because, physiologically, men have
a higher percentage of muscle throughout the body and tend to increase bulk
with weight lifting.
Women, on the other hand, have more fat throughout the body
and less muscle. Weight training produces stronger and more toned muscles, can
help burn body fat and deter osteoporosis and other health conditions.
Most importantly, you should know that “weights” will not
give you big muscles, because your hormones (estrogen) are different from a
man’s (testosterone). Only women who participate in body building competitions
have big muscles because they take various supplements in addition to male
hormones. This is why, no matter how much you lift weights you’ll not end up
looking like that.
Myth #5: Crunches will flatten
your stomach
Popular culture leads us to think that doing hundreds of
crunches will get rid of a "jelly belly". Howevr, the problem is
usually that weak abs are due to excess fat, not weak muscles. Crunches will
strengthen your abdominal muscles but won’t get rid of the layer of fat
covering your muscles. And even with an intense crunching routine, you might
sometimes be dismayed to see your belly get bigger, because your muscles are
gaining strength underneath the fat layer.
The best strategy for firming abs is simple: burn the fat and strengthen your abdominal muscles at the same time. You can do this by walking briskly, running, biking, etc – a two-pronged approach that will give you the six-pack abs you want.
Myth # 6: Free weights are much more effective than machines
The best strategy for firming abs is simple: burn the fat and strengthen your abdominal muscles at the same time. You can do this by walking briskly, running, biking, etc – a two-pronged approach that will give you the six-pack abs you want.
Myth # 6: Free weights are much more effective than machines
Both are effective ways of exercising! The one that’s more
beneficial basically depends on your level of experience and convenience – if
you are working out at home or the gym.
If you’re new to exercising, machines are your best bet,
because they’re easier to use. You can easily learn how to exercise correctly
and perform the moves with the appropriate range of motion. It's also much
simpler to move a pin on a machine than it is to move dumbbells, or free
weights. An added advantage of machines is that they can work out all the major
muscle groups in about 20 to 30 minutes.
If you’re an experienced exerciser, free weights will keep
you motivated to work out. Plus it doesn't require going to a gym! With a few
dumbbells, a barbell and plates, you can complete an effective strength
training workout right at home.
Myth #7: If there’s no weight loss,
there’s no point exercising
Although the desire to lose weight is what gets most people
off the couch and into their walking shoes, the true motivation should come
from a deeper desire. Especially since exercise is known to have lots of
advantages on your health and well-being:
o Regular exercise improves the ability of insulin to enter
cells, so it lowers the risk of diabetes
o It also lowers the risk of heart disease, triglycerides, and
raises HDL ‘good’ cholesterol
o In several studies, exercise improved sleep at night
o The most important benefit of exercise is feeling good both
inside and out, since it helps relieve both depression and anxiety. Studies
have shown that a single 30-minute exercise session will improve your mood and
feelings of well-being, making it excellent for relieving stress.
In a nutshell, exercise gives you a
healthy weight and a healthy body and mind!
Note: If you have questions on other myths about exercising or fitness, ask a fitness trainer at your local gym or your doctor. Initially, it may be hard to separate fiction and fact, but as you become more experienced with your fitness training, knowing the difference will only get easier with time
Note: If you have questions on other myths about exercising or fitness, ask a fitness trainer at your local gym or your doctor. Initially, it may be hard to separate fiction and fact, but as you become more experienced with your fitness training, knowing the difference will only get easier with time
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