11 Fitness Myths That Are Doing More Harm Than Good

11 Fitness Myths That Are Doing More Harm Than Good

11 Fitness Myths That Are Doing More Harm Than Good

Whether you want to tone up, slim down, or boost your mood, you’ve likely taken a stab at tweaking your fitness routine.

Unfortunately, there’s a lot of fitness advice out there that won’t help you meet your goals and was likely to do more harm than good.

Here’s an overview of some of the most enduring workout myths and fallacies, as well as the real science that can help you meet your fitness goals in a healthy way.

Myth: To stay in shape, you only need to work out once or twice a week .

11 Fitness Myths That Are Doing More Harm Than Good
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Truth: Once or twice a week won’t cut it for sustained health benefits.

“A minimum of three days per week for a structured workout program” is best, Shawn Arent, an exercise scientist at Rutgers University, recently told Business Insider. “Technically, you are able to do something every day, and by something I mean physical activity simply move. Because we’re receiving more and more that the act of sitting counteracts any of the activity you do.”

Myth: The best time to work out is first thing in the morning .

11 Fitness Myths That Are Doing More Harm Than Good
Don Arnold/ Getty Images

Truth: The best hour for a workout is whatever hour allows you to exert most consistently. Ideally, you want to make physical fitness a daily habit, so if late-night journeys to the gym are your thing, stick with it. If “youd prefer” a morning running, do that instead.

Don’t have a preference? Some research suggests that working out first thing in the morning might help speed weight loss by priming the body to burn more fat throughout the day.

Myth: Weight lifting turns fat into muscle .

11 Fitness Myths That Are Doing More Harm Than Good
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Truth: You can’t turn fat into muscle. Physiologically speaking, they’re two different tissues. Adipose( fatty) tissue is found under the scalp, sandwiched between muscles, and around internal organ like the heart. Muscle tissue which can be further broken down into three main forms is discovered throughout the body.

What weight training genuinely does is help build up the muscle tissue in and around any fat tissue. The best route to reduce fat tissue is to eat a healthy diet that incorporates veggies, whole grains, lean proteins and somewhat paradoxically healthy fats like olive oil and fish.

Myth: Puzzles and games are the best ‘brain workout’ around .

11 Fitness Myths That Are Doing More Harm Than Good
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Truth: Plain old physical exercise seems to beat out any type of mental puzzle available, according to a wealth of recent research. Two new studiespublished this spring suggest that aerobic workout project activities that creates your heart rate and gets you moving and sweating for a sustained period of time has a significant, overwhelmingly beneficial impact on the brain.

“Aerobic exercise is the key for your head, just as it is for your heart, ” wrote the authors of a recent Harvard Medical School blog post.

Myth: Exercise is the best way to lose weight .

Truth: If you’re looking to lose weight, you shouldn’t assume that you can simply “work off” whatever you eat. Experts say slimming down almost always starts with significant changes to your eating habits.

“In words of weight loss, diet plays a much bigger role than exercise, ” University of Texas exercise scientist Philip Stanforth tells Business Insider.

11 Fitness Myths That Are Doing More Harm Than Good
Lisa Creech Bledsoe/ Flickr

That said, being active regularly is an important part of any healthy lifestyle. And when it comes to boosting your mood, improving your memory, and protecting your brain against age-related cognitive deterioration, research indicates exercise may be as close to a wonder drug as we’ll get.

Myth: Sit-ups are the best way to get 6-pack abs .

11 Fitness Myths That Are Doing More Harm Than Good
Shutterstock

Truth: As opposed to sit-ups, which target only your abdominal muscle, planks recruit several groups of muscles along your sides, front, and back. If you want a strong core especially the kind that would give you 6-pack-like definition “youre going to” challenge all of these muscles.

“Sit-ups or crunches strengthen just a few muscle groups, ” write the authors of the Harvard Healthbeat newsletter. “Through dynamic patterns of movement, a good core workout helps strengthen the entire set of core muscles you use every day.”

Myth: Weight training is for men .

11 Fitness Myths That Are Doing More Harm Than Good
Flickr/ alifench

Truth: Weight training is a great way to strengthen muscles, and has nothing to do with gender. That said, girls make less testosterone on average than men do, and studies suggest that hormone plays a role in determining how we construct muscle.

Myth: It takes at least two weeks to get ‘out of shape.’

11 Fitness Myths That Are Doing More Harm Than Good
Flickr/ MarionDoss

Truth: In most people, muscle tissue can start to break down within a week without regular exercise.

“If you stop developing, you actually do get noticeable de-conditioning, or the beginnings of de-conditioning, with as little as seven days of complete remainder, ” Arent said. “It very much is an issue of use it or lose it.”

Myth: Running a marathon is the ideal route to get fit .

Tru th: Not ready to subdue a marathon? No problem. You can get many of the benefits of long-distance running without ever passing the five-mile mark.

Running fast and hard for merely five to 10 minutes a day can provide some of the same health outcomes as operating for hours can. In fact, people who run for less than an hour a week as long as they get in those few minutes each day insure similar benefits in words of heart health compared to those who run more than three hours per week.

11 Fitness Myths That Are Doing More Harm Than Good
Flickr/ Steven Pisano

Plus, years of recent research suggest that short explosions of intense exercising can provide some of the same health benefits as long, endurance-style workouts and they also tend to be more fun.

Myth: Maintaining a food diary is a reliable way of monitoring and controlling what you eat .

11 Fitness Myths That Are Doing More Harm Than Good
Pexels

Truth: Even when we’re making an effort to be conscious about what we’re putting into our bodies and how active we’re being, we often give ourselves more credit than we deserve.

“People tend to overestimate their physical activity and underestimate how much food they eat, ” says Stanforth. “They consistently think they’ve worked out more and consistently think they’ve eaten less.”

Myth: Athletics drinkings are the best way to re-hydrate after a workout .

11 Fitness Myths That Are Doing More Harm Than Good
Flickr/ Rachel Johnson

Truth: Most athletics drinkings are just sugar and water. Instead, experts recommend refueling with plain old water and high-protein snack, since studies suggest protein helps recondition muscles after a workout.

Read the original article on Tech Insider. Copyright 2017.

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11 Fitness Myths That Are Doing More Harm Than Good
11 Fitness Myths That Are Doing More Harm Than Good
11 Fitness Myths That Are Doing More Harm Than Good
11 Fitness Myths That Are Doing More Harm Than Good
11 Fitness Myths That Are Doing More Harm Than Good

11 Fitness Myths That Are Doing More Harm Than Good

11 Fitness Myths That Are Doing More Harm Than Good

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