You have heard these “facts” so many times that you have accepted them as true. But they are not and they can sabotage your fitness levels or worse, which puts you at risk for many injuries and health problems. Learn the true truth here.
Myth: Yoga is so gentle that it will not cause harm
Be careful, or you can say instead of. Researchers from the University of Sydney discovered that yoga causes injuries ten times more often than anyone thought: 10 percent of patients reported muscle pain; 21 percent of people with existing pain discovered that yoga made it worse, a rate that matches other sports. Yoga, however, has many benefits, from increased flexibility and strength to lowering blood pressure, and 74 percent of study participants said their existing pain was shrinking. To avoid problems, make sure you are safe, listen to your body and let your instructor know about existing injuries or limitations. Read the other 9 popular training features that could damage it.
Myth: Stretching before a workout prevents injuries
Reaching the toes before training, also known as static stretching, the things we all learned to do in high school, can actually cause injuries. According to Time, you should save the type of stretch after your workout. Before exercising, warm up with some light aerobic exercise and perform dynamic stretches based on movement, such as changes in arms and legs that strengthen muscles properly and provide a basis for better training.
Myth: Training on an empty stomach The first thing in the morning burns fat faster
Theory: if there is nothing in your stomach, your body will be forced to burn fat for energy. Fact: Your body can turn to your muscles for fuel, which in turn will give you less energy for your exercise and can potentially cause dehydration, hyperglycemia and lightheadedness. Some experts also warn that this method can really slow down your metabolism. To optimize your workout, you should eat a light and easily digestible meal 90 minutes before exercising. Here are 5 other fitness myths that you should not believe.
Myth: Machines are safer than free weights
Sure, with a machine, you will not lose a lever on your foot (or worse), but you can still hurt yourself. “The machines that restrict the shape can cause chronic pain in the joints,” explains Sebastien Lagree, founder of the Lagree Fitness Method and inventor of the Megaformer and Supra machines. “Make sure your movement area is not compromised.” Whatever technique you use, a professional should teach you a lesson. Take a look at these other common exercise movements that really work against you.
Myth: a detoxification will restore your system and help you lose weight
The problem with myths is that they often come with a touch of truth like this. After all, you will see an initial weight loss when you abstain from solid foods. However, as the experts who spoke with Shape explain, a prolonged detox can actually reduce your metabolism and make it more difficult to maintain weight loss. In addition, you will lose muscle mass and when you will inevitably recover some of the weight, you will also recover it. As a result, your body becomes less fit and less healthy than it was before you started detoxification. Consistent and smart food choices are always the way to get long-term physical fitness results.
Myth: The exercise counteracts the effects of sitting at a desk all day
Believe it or not, if you are 45 or older, you probably have 12.3 hours of a 16-hour day of the vigil. And that’s a problem, according to a study in the Annals of Internal Medicine, because the more you feel, the more likely you die earlier. The researchers found that being sedentary for more than 13 hours increased a person’s risk of death by 200 percent compared to those who were in less than 11 hours per day. But a simple adjustment could make a big difference: get up and move every 30 minutes and you can reduce your chances of death by more than half. Here are 17 ways to motivate yourself for training.
Myth: rest days are not necessary
“He needs recovery days so that these muscles rest as if he needs to sleep every day,” explains David Greuner, MD, co-founder of NYC Surgical Associates. “Think of your recovery days as days for your muscles to sleep.” In addition to increasing its potential for muscle tensions, stress fractures, and joint pain, the Dr. Gets that “exercising without proper rest and recovery can cause major problems such as extreme fatigue, hormonal imbalance, and mood swings. ” So take one or two days after an intense workout, but be sure to incorporate movement these days to stay agile and active.
Myth: You can burn the fast food of the previous night with a trip to the gym
Calories are not interchangeable because the food is not the same. So, unfortunately, these fries will stay with you for much longer than the salad you would have probably chosen instead. As explained by the physical state of men, the type of food you eat will cause your hormones to “store or burn fat, increase or break the metabolism and develop or break muscles.” While there is nothing wrong with splurging from time to time, it is not a habit if you really want to lose weight and stay in shape. See these 11 things that can sabotage your weight loss goals.
Myth: Increasing exercise will help chronic fatigue syndrome
While exercise improves most health problems, chronic fatigue syndrome (CFS) is not one of them. In fact, according to NPR, even easy training can make this condition worse. This is a common misconception, even among doctors; The CDC reviewed only its guidelines for exercise and treatment in 2017 after recommending the opposite during the past 30 years when it was considered that CFS was more psychological. Before starting a fitness plan, be sure to discuss it with your doctor first.
Myth: clean exercise equipment with your towel to break bacteria
Yes, you should definitely clean the equipment, but never use your towel! One study showed that 63 percent of exercise equipment in the gym is covered by rhinoviruses: they cause colds; Machines and equipment also crawl with the influenza virus and Staph bacteria resistant to MRSA antibiotics. Many gyms offer alcohol-based spraying with paper towels or antibiotic wipes to keep things sanitary, so use them! Other good tips to stay healthy while you’re in shape: bow tie, use a separate towel as a barrier between you and the team and wash your hands after training.