Where there is interest, there is likely baggage of lies. Because what interests people can create stories and people are very fond of listening to beautiful lies.
The subject of Health and fitness is no different.
Often you will see people giving health and fitness tips that in actual are wrong. They are only myths. But the firm promise in narration and the confidence with which these myths are said can make them sound true.
In this guide, you will get to know the top 10 health and fitness myths. Beware not to fall for them ever again.
1. No Pain No Gain
Exercise is not supposed to hurt you in the process in order to give you effective results. In fact, as you get used to exercising, with time, you will only feel a bit of soreness in your body at the end of the sessions and that is in no way a pain.
According to Professional Fitness Trainer David H. Williams, “no pain, no gain” is a wrong motto at the gym, you are encouraging yourself to get a serious injury. People have to understand what pain is in their body, pain and discomfort are two different things and mostly, pain is a sign of an injury.
2. Don’t Workout On Empty Stomach
According to the British Journal of Nutrition, you can burn 20% more fats on an empty stomach. In fitness terms, working out on an empty stomach is called ‘fasted cardio’. And the benefit of it is that your body feeds on stored fats and carbohydrates to gain energy. This intern leads to better fat loss and consequently weight loss.
But that’s not the whole thing. There are far more variations that you can try between workout and eating breakfast and there is no such hard and fast rule whether you should eat breakfast 1st or workout 1st. Do what makes you feel the best. There are people who can’t workout until there is some food in their stomach and that’s totally OK.
To get over this complication, check this 4 mins plus video clip.
3. You can target Fat Burn
Key lifestyle changes are necessary to get fit. There are many exercises that can increase the fat-burning process.
But what we are talking about is “Spot Reduction” or “Burning fats in a specific part of the body”.
Surely, there are people who want to target weight loss in specific areas of the body; like the waistline, thighs, butts and arms but the scientific studies don’t support this idea much.
Lifestyle changes like eating the right foods combined with an exercise routine are key to burn overall fats.
4. Always Stretch Before Workout
It truly depends on what your goal is. If the objective of stretching is not to get injured, stretching before exercise will not be helpful.
Fitness instructor Nicole Nichols is not in favour of stretching before exercise. According to her, it doesn’t reduce or prevent the chances of getting injured and can even increase those odds.
The thing is, your muscles are made up of a bundle of tiny fibres. And in a usual muscle strain, those fibres develop microscopic tears. Now, in theory, stretching before exercise should make the muscles more flexible and less likely to tear, but that’s not the case.
What you can do is warm-up before exercise, because warmups get your body get ready for exercising and you can better go through the forces.
5. Machines Will Beat Free Weights
Unfortunately, machines are designed in a way that favours men. And it can make it tough for women to reap the full rewards. Also, machines isolate specific muscles, which is not good for fat burning and free weights are handier in that regard.
Now for building muscles in the long run it is recommended to use free weights because they activate the muscles in a better way. Machines on the other hand are better for training the weaker muscles. They are safer to use and less likely to get you injured.
6. Treadmill is as effective as Running Outside
This is also not true. In reality, running outside is more effective because of the uneven terrain and wind shifts. The odds of burning fats are 5% higher in running outside in comparison to indoor treadmills.
Check out a detailed blog on running on a treadmill vs running outside.
7. Don’t Workout when Sick
As long as the symptoms are not above the neck, you are totally OK to hit the gym. Only things like running nose, sore throat or headache can stop you from workouts.
If you are not OK, what you can do is reduce the intensity. Walk instead of running or decrease the number of reps in your weight lifting.
But make sure you are not trying too hard to force through things. Take a rest altogether if you think there is a problem with an upset stomach, or you have a fever, fatigue or widespread muscle aches. Leave the workout altogether in all those cases.
8. Workout Makes you Hungry
According to the International Journal of Obesity, high-intensity exercises can actually decrease your craving for food. While the outcome is promising for people looking to control their appetite, the study is small and done only on men—also researchers are not certain whether these effects will last longterm or not. Further studies need to be done on this matter and in a broader way.
If food craving is your problem, this short video might be helpful.
9. Running Always Beats Walking
Not exactly! They both target similar muscles but just at a different intensity. Only if you are short of time, running is better and winning but other than that, it will take twice as much time in walking but the results will be similar.
Check out the 3 mins video of the Walking-Jogging-Running comparison.
10. Women Should Lift Lower Weights And Do More Reps Then Men
This is a particularly common myth. Women get worried that lifting heavier weights will bulk them up. This is not true!
Also, it’s a fact that without chemical assistance, women are not likely to achieve extraordinary muscle growth.
The reason is that women’s testosterone is lower, which means it is not possible for them to lift as much as men. But it also doesn’t mean a woman starts lifting the three-pound dumbbells.
Because they won’t work. The resistance in them is too low to create a change in the muscle. A good approach for women is to do six to eight repetitions with a weight that challenges them enough.
What other myths will you like to add to the list? Tell us in the comments sections.