We live in fitness-conscious times. Many agree with the benefits of exercising and ensuring that they take a stroll or run. Many go to the gym, run on the treadmill, or include activities such as Zumba yoga, Zumba, or Pilates into their exercise routine.
However, there are many myths surrounding exercise, be it regarding how long it takes to complete a workout, the likelihood of injury from training, or, more specifically, the factors that affect weight loss. Let’s look at 10 myths and facts people need to be aware of.
Myth #1: The more you exercise the better results you will get.
Truth: Workouts should be at least one or two hours, based on intensity. “The performance of the workout matters more than length. Recovery after the workout is just as important, so having enough rest between workouts is vital,”
A previous study concluded that taking a break of around 2-3 minutes between lifting sessions in the gym can help boost the growth of muscles.
Myth #2: Exercises that are tough or with weights make women appear “bulky.”
Truth: It is a widespread belief that women should limit themselves to cardio and that men should lift weights. However, it’s not always the case that lifting weights creates women look “bulky.” “Weight training” is an effective method of building muscles and isn’t gender-specific.
Women are less likely to produce strength and have lower testosterone levels than males. So, gaining that kind of muscle quickly is challenging. However, it can aid women in achieving a toned and lean physique,”
Myth #3: When you don’t consume carbohydrates and do exercise, you’ll shed more fat.
Truth: “To lose fat, it is important to make a routine that incorporates both strength and cardiovascular elements. This will reduce the overall amount of fat in your body, which includes the region in your midsection area,” according to a world-renowned orthopedician Dr.Atul Chandel. Dr. Chandel adds that in addition to exercise, a change to the way you live and your diet is essential for weight loss.
Dr. Chandel confirms, “About 80 percent of the appearance reflects the food you consume. You must combine fitness and diet, under the supervision of a professional, to get the expected results.”
Myth #4: Running is not suitable for knees.
Truth: While running may cause more stress on joints than walking, Dr. Chandel claims that it does not necessarily cause harm, even if one does several marathons every year. The key says Dr. Chandel regularly stretches, training between runs, drinks fluids and takes a break following a run.
Myth #5: Bodyweight Exercises are Just for Beginners.
Truth: A bodyweight workout isn’t only for beginners. In fact, you can continue learning until you are advanced. When you’re able to complete more than 10 pull-ups that are controlled or dips, you can advance by adding new training stimulation to your exercise routine, such as:
Doing more sets and reps;
Use your body weight to load the help of importance (for instance, you can use a dumbbell of 10 pounds using your feet of your);
Explore more challenging, different versions of the most popular exercises, such as the handstand, muscle-up, and the hold of the planche.
Myth #6: The more you sweat and sweat, it’s fatter that you consume.
Truth: Sweating does help maintain your body temperature; however, many factors can cause you to sweat, including genetics, age, intensity of exercise, and environmental influences. “While you may notice a drop on the scale, this does not relate to fat weight loss but to water weight loss,” Dr. Chandel said.
Myth #7: You shouldn’t be exercising while you’re expecting.
Truth: It’s perfectly healthy (and even advised) for pregnant women to be active throughout the pregnancy, says Dr. Chandel. “One must ensure that they don’t push themselves harder than they did before they were pregnant and that it is done under the supervision of an expert,” Dr. Chandel adds.
Myth #8: The crunches are essential to burning fat and helping get a flat stomach.
Truth: Crunches may be the most popular or well-known abdominal exercise. However, they are not the only workout for cutting belly fat. “Crunches or sit-ups will only help strengthen certain muscles; they do not work your entire core.
When doing crunches, ensure that your posture is correct to avoid injury to your spine.” Dr. Patel.
Myth #9: Stretch before your exercise.
Truth: Dr. Chandel says that stretching before exercise is not likely to decrease the chances of injury, enhance your performance or reduce sore muscles. “It will help build up the body’s tempo and prep it for the workout,” Dr. Chandel states.
Myth #10: you can’t shed weight by walking.
Up until recently, almost every weight-loss program involved exercise. In recent years, however, we have heard that it’s impossible to lose weight through exercise since most workouts don’t burn as many calories and instead create hunger, so we consume more.
Truth: You can lose weight through diet and not exercise exceptionally moderate exercises such as 150 minutes per week of walking vigorously.
But, longer durations and more great-intensity training have been found to help slow weight loss. Regular exercise is also beneficial in preventing weight gain or recovery after eating. Each diet benefits from exercising.