10 myths about sports and fitness, disproved by science

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

What is the best time to go to workout? Is it true that strength training is only suitable for men? The life hacker has collected misconceptions about sports and fitness that have been refuted by scientists.

Sports are considered the best cure for stress, excess weight and low self-esteem. The most famous athletes, coaches and doctors wrote about how to do sports correctly in order to achieve the desired result. However, there are several common misconceptions that only harm our health.

Myth # 1. To stay in shape, you need to train once or twice a week

According to scientists, you need to exercise at least three times a week. Shawn Arent of Rutgers University in New Jersey, USA, says that ideally you need to exercise every day, but simple walks or short runs are a great addition to your gym workout.

Myth # 2. Morning is the best time to exercise

Set yourself a kind of regime: go to the gym at a strictly defined time.

Ideally, physical activity should become your daily habit. Someone likes to practice late at night, someone likes to run in a deserted park at six in the morning. Therefore, the best time to exercise is the one that allows you to turn your workout into a routine.

Myth # 3: Free Weight Exercise Turns Fat Into Muscle

Dumbbell and barbell exercises are not able to save you extra pounds. But with their help, you can build muscle tissue. A healthy diet based on vegetables, whole grains, high protein foods, and healthy fats such as olive oil and fish will help you get rid of fat mass.

Myth # 4: Stretching helps the body recover faster

According to research Stretching and deep and superficial massage do not influence blood lactate levels after heavy-intensity cycle exercise. Italian scientists, those who stretch after exercise do not experience significant changes in the body. But, according to Wayne Westcott, a professor at Quincy University in Massachusetts, stretching after exercise can help increase joint flexibility.

Myth # 5. Exercise is the best way to lose weight

Exercising in the gym will not help you "burn" a hearty dinner.

If you want to lose weight, then first of all you need to reconsider your diet.

Philip Stanforth of the University of Texas claims that the diet plays Effects of a caloric restriction weight loss diet and exercise on inflammatory biomarkers in overweight / obese postmenopausal women: a randomized controlled trial. much more important than training.

Myth # 6. Want a flat stomach? Download the press

To get the perfect abs, you need to engage all muscle groups. The most popular press exercise only works on the abdominal muscles, while push-ups work several muscle groups: pectoral, triceps, elbow, as well as the lower and upper back muscles, they say Want a stronger core? Skip the sit-ups. scientists from Harvard.

Myth # 7. Strength training for men only

If you enjoy strength training, then your gender doesn't matter. But according to Effect of testosterone on muscle mass and muscle protein synthesis. Scientists, the fact that the female body produces less testosterone than the male, can have a significant impact on the result of training, as this hormone plays an important role in increasing muscle mass.

Myth number 8. You can lose your physical shape in two weeks without training

For many people, muscle tissue breaks down after just one week without regular exercise, scientists say.

In the body, changes begin to occur after seven days without physical exertion.

Sean Arent Professor at Rutgers University

Myth # 9. Sports drinks are the best way to rehydrate after exercise

Most sports drinks are just water and sugar. Scientists recommend replacing them with regular water and snacks with a lot of protein. As research shows Role of dietary protein in post-exercise muscle reconditioning. It is protein that helps muscles recover from exercise.

Myth No. 10. The more time you spend in the gym, the better

Your body needs to rest, especially after intense workouts, says Ashley Borden, a Los Angeles-based trainer with whom many celebrities work. If you work out in the gym every day, then there is a high probability that your body will suffer from fatigue. Excessive training prevents the muscles from recovering, so it is necessary to take rest breaks.