We find lots of free advice about physical activity today. Some are reputable, but others not. You hear the same advice, then you tell yourself that it must be true. If in doubt, the important thing to do is to ask a professional trainer to help you. Meanwhile, knowing the difference between fact and fiction, you remain healthy, you avoid injuries and you progress toward your physical activity goals. Here are 10 myths about fitness that need to question:
Myth No. 1: An aerobic workout will make you burn calories faster hours after finishing.
False : Do not mix the calorie burning and metabolism. Although your metabolism continues to run the accelerated after you finish an aerobic workout, the amount of calories you expend is not statistically different. In fact, you will only use about 20 more calories during the rest of the day. Although metabolism is accelerated slightly longer after weight training is again negligible. In other words, do not use the fact that you are trained you as an excuse to eat more.
Myth No. 2: If you do not sweat, is that you do not train yourself hard enough.
False : Perspiration or sweating is not necessarily an indicator of effort. Sweating is the cooling mechanism used by the body. It is possible to spend a significant amount of calories without sweating.
Myth No. 3: Strength training makes you fat muscle.
False : Increase muscle mass is possible by working hard, whether you are a man or a woman. Women tend to avoid weight training for not taking volume. However, strength training is an essential part of maintaining a healthy weight and to strengthen the body. We know that on average, women do not gain muscle mass through strength training, because they do not produce the hormones needed to develop large amounts of muscle tissue.
Myth No. 4: The devices are safer because you do the movement correctly every time.
False : While it may seem that a weight machine automatically puts your body in the right position and helps you perform all the movements correctly, this is only true if the device is adjusted to your weight and your size. Before using the equipment or perform an activity, you should ensure you understand all the mechanics of movement and the right endpoints. At least to have a coach who determines appropriate adjustments, you can do all kinds of errors of form and function and may equally injury on a machine with dumbbells or any other type of workout.
Myth No. 5: In terms of physical activity, you have to suffer to extract benefits.
False : Although you have to expect some degree of stiffness or pain a day or two after a physical activity, it is not the same as pain during physical activity. A fitness activity should not hurt while you practice and if this is the case, or you do not practice properly, or you have an injury. When to “train through the pain,” experts say otherwise. If it burns, stop, rest and see if the pain dissipates. If it persists or increases again after the start of an activity, consult a doctor.
Myth No. 6: If I can not be active often enough, so do nothing.
False : Remember: Any activity is better than no activity, even if it is only a 15 minute walk. Physical activity is important for heart health and is proven to reduce stress. So even if you can not make it to the gym or yoga class, you can still be active every day. Take a walk, climbing stairs instead of taking the elevator, after all!
Myth No. 7: You can lose weight in certain places of the body by doing exercises to these regions in particular.
False : This concept is called “targeted training” and unfortunately, it does not target fat areas. When you lose weight, your body fat predetermine it will eliminate. For example, doing sit ups will strengthen your abs but not reduce your belly fat. Similarly, an activity like running eliminates the fat throughout the body, not just the legs. However, you can complete an exercise program with a balanced selection of strength training to lose weight gradually and tone your body.
Myth No. 8: You will spend more fat if you practice a long time at a moderate intensity activity.
False : The most important factor in physical activity and weight control is not the percentage of calories, but the total number of calories burned during the activity. The more you walk, cycle or swim fast, you spend more calories every minute. You could spend still more calories (it will probably be the case) from fat, but the relative percentage of the source will be changed. Therefore, activities to vigorous intensity likely spend more calories from all sources, including energy from the metabolism of fat.
Myth No. 9: I can eat whatever I want, because my training keeps me from gaining weight.
False : If you tend to eat hearty meals like steaks 340 g (12 oz), two or three cups of pasta, three or four slices of pizza or high calorie foods such as milkshakes to chocolate and fries on a regular basis, any form of training will do you spend enough energy to keep you from gaining weight. A healthy way to achieve and maintain a healthy weight is to combine healthy eating and regular practice of physical activity, both of which go hand in hand.
Myth No. 10: The best time to exercise is early morning.
False : There is no best time to be active. The best time is the one you like and that suits your schedule on a regular basis. Some people like to start their day with a morning workout, while others swear that the activity practiced in the evening gives them energy for the evening and eliminates stress. Choose what suits you best.
Before starting an exercise program, be sure to consult your doctor or other healthcare professional.This physical activity column was written by a certified personal trainer and fitness instructor and reviewed by a specialist in kinesiology. Hoping that you found our 10 myths about fitness useful for yourself.