August 18, 2016

In the world of fitness, rumors can run wild. It can be easy to hear false information from magazines, the internet, and even trainers at the gym. It’s time to set the record straight, with these fourteen common misconceptions about fitness.

Myth 1: Lifting weights will make me look like a scary bodybuilder. 
Fact: A normal weight lifting workout will help you tone, not bulk you up.

Myth 2: I can eat a lot more calories if I’m working out.
Fact: Unless you’re working out for hours a day, most workouts only burn a couple hundred calories, which isn’t enough to justify greatly increasing your caloric intake.

Myth 3. If I don’t have at least 30 minutes, its not worth working out at all. 
Fact: Research from the Laboratory of Preventive Medicine Research shows that even 10 minute intervals of fitness are beneficial for cardiovascular health.

Myth 4. I can be lazy the rest of the day as long as I’ve worked out. 
Fact: The more active you can be every day, the better.

Myth 5. I can eat what I want as long as I’ve worked out. 
Fact: Exercising isn’t a free pass for eating junk food. You need a proper diet to properly tone.

Myth 6. “No pain, no gain.” 
Fact: Exercise shouldn’t hurt, so if it does, you’re likely doing something wrong.

Myth 7. Crunches are the key to flat abs.
Fact: Crunches only work the superficial muscles that span the surface of your stomach, and don’t actually help you build a strong core. They also can cause unnecessary strain on your spine. Moves like side planks, twisting mountain climbers, and leg tips, target your upper abs, lower abs, and obliques

Myth 8: More gym time is better.
Fact: Scheduling in rest days is crucial for muscle building and recovery.

Myth 9: Running is better than walking.
Walking and running target the same muscle groups, just at different intensities, so they come with similar health results when you compare overall energy burn.

Myth 10: A low intensity workout is better than high intensity (or vice versa).
Fact:  Both have a place in a proper exercise session, so vary your workouts for the best results.

Myth 11: Stretching will prevent injuries.
Stretching can improve your health, but it doesn’t necessarily keep you from being injured. Improper workout technique can still cause injuries.

Myth 12: Exercise machines are better than free weights.
Machines isolate specific muscles, so you actually burn fewer calories on a machine than when you exercise freestyle or do body weight exercises. Many of the machines are also designed for men, making it difficult for women to achieve proper form.

Myth 13: Running on a treadmill is as effective as running outside.
When you run outside, you have to run against win or on even terrain which engages more of your muscles, requires more energy, and can burn about 10 percent more calories than the same distance on a treadmill.

Myth 14: Sweating means you’re out of shape.
The amount you sweat relies on many factors, including weather, medical conditions, and genetics. Everyone sweats at different levels, so it’s not the best indicator of how fit you are.

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