Do stereotypes and myths limit you in your fitness endeavors? What if you could hit your fitness goals faster if you knew what is BS and what is not?
With so much information about fitness, running, and healthy way of life on the web, it’s so easy to get frustrated. So, no wonder that you may feel confused and discouraged.
You’re not alone. Thousands of fitness enthusiasts feel like you.
Fortunately, this blog post reveals you 10 most common fitness misconceptions.
Myth #1. At Least One Hour Daily Exercise Makes You Stronger
Yes, Daily Exercises make you stronger. However, you don’t have to spend one hour on this. The scientists proved that three 10 minutes sessions during the day are more effective than ONE 30 Minutes session.
So, schedule your day with different interval training like running in the morning, walking on the launch time, stretching before sleep.
Using this method you can burn even more calories than just running for one hour in the evening. No need to spend hours and hours in the gym to stay healthy.
Small exercises during the day will help you achieve your fitness goals.
Myth #2 Stretch Before You Are Going to Run
Stretching is one of the essential parts of stiff muscles and being flexible. However, you could hear some claims like ‘you should stretch before running’. It’s BS.
The best way of stretching is to do it after you finish running. When you warm up all your muscles, you’ll feel how easier it will be to stretch. You’ll see better results and feel relaxed.
Before running, you should warm up to avoid injuries like walking lunges, butt kicks, high knees, etc. You need to warm up your primary running muscles like quads, hip, flexors, hamstrings.
Running has a great impact on your health, but you need to warm um first.
Myth #3 If You Lift Weights, You Make Yourself Bulky
How often do you hear that you will be bulky if you go to a gym? Especially if you’re a woman.
It is not true! The first evidence of building muscle will improve your metabolism, and you’ll burn off additional calories. You’ll lose your body fat because your body requires more calories to maintain a newly gained mass.
You may have the same weight if you lift weights, but your body will look much better. The other evidence. Your muscles are denser than your body fat. That’s why you’ll have a toned look but with the same weight.
Myth #4 Sports Drink is Essential
I believe you’ve heard a lot about protein cocktails. That kind of BS that you should drink them during work out. But… It is a myth. You don’t need to drink it. You can drink just still water.
People who want to build up mass need sport cocktails. People who want to lose weight don’t need them. If you run every morning, you can eat more protein after that.
You may need sports drinks for more extended training, which is more than one hour, to replace calories and electrolytes lost during work out.
Myth #5 Only Cardio Helps To Lose Weight
Some women run a lot to become smaller. However, it doesn’t work like that. You won’t lose a lot of fat with cardio. At a certain stage, your weight loss will be stopped. And it doesn’t matter how many times you will be running.
It happens because your body gets used to exercises, and you need to change them. When you combine cardio+lift weight+stretching you have the ideal formula to make your body healthier.
The toned look will be only if you eat healthy food and combine different types of exercises.
You can dance, swim, do yoga as well during your working week. And you don’t need to wait long for results.
Just have different workouts!
Myth #6 Vegans Can’t Build Muscle
If you are vegan, you may hear a lot that without meat protein, you cannot build muscle and become stronger.
But the truth is that for building muscle, you need three key elements: exercise, calories and nutrients, recovery.
All vegetables have carbs, minerals, and protein! Grains have proteins, fiber, and vitamins. There are many vegan foods that are rich in protein.
So, even if you’re a vegan, still you’ve got everything to build muscles.
You don’t need to eat a lot of meat for keeping your muscles.
It’s enough to balance your vegan meal with all the necessary nutrition that helps you build your body stronger and healthier.
Nuts, soy, a lot of green vegetables and fruits give you lots of protein.
Myth #7 No Sweat Means You Aren’t Working Out Hard
Sometimes you see how people sweat a lot on group training, but they stay fat. Why? Because the body makes sweat to cool itself. It’s a kind of protection function of the organism.
Sweating shows how hot your body temperature is. Every person has unique thermoregulation. It means that for different people, the same exercises will have a different impact.
Some people need to have more strenuous activities to increase core body temperature and get sweat.
People who just started exercising regularly need a little strenuous for being sweat.
It means that if some people get weight after work out, it doesn’t mean that they burn off a lot of calories.
So, sweat doesn’t mean how beneficial your workout is for you.
Myth #8 Running Will Ruin Your Knees
If you run around the streets daily, you may hear the myth that it will ruin your knees. However, it’s BS.
New studies found that runner’s knees were less inflamed than people who never run. And runners don’t have osteoarthritis on their knees a lot as non-runners.
It means that running helps make your joints stronger. Of course, you need to be careful with your bones and control the load on your knees.
Also, reducing pain in your lower legs, you need to change running shoes every 300 to 500 miles. They lost their half shock absorbency, that’s why you need to buy a new pair.
Myth #9 Don’t Work Out on Empty Stomach
If you eat before the training, the meal will provide energy for your workout.
However, if you don’t eat, your body will still have enough power to exercise.
The scientist proved that if you train on an empty stomach, you’ll lose 20 percent more fat.
And if you workout on an empty stomach every morning, you won’t feel an increased appetite throughout the day.
So, you may have some snacks after your morning workout to keep your body more active.
Myth #10 Running And Walking Burn The Same Calories Number
Running has a higher intensity than walking.
It reaches more workout calorie burn than you may have experienced after a walk.
The scientists have proved that the after-burn effect can be around 25% higher caloric expenditure when a run than a walk of the same length. If you add some sprints, you will burn even more calories.
If you hear some opinions regarding your work out and suggestions, the best way is to double check everything first. You need to separate running myths from facts to make progress faster.
If you’ve just started training or plan to do it, consult with a certified trainer or a running coach on how to do better it for your health.
You need to choose a specific diet and exercises that will help you hit your goals.