Here are some of the more enduring fitness myths that neither correlate to real science or add any benefit to your health and well being:
Myth № 1: You can target the fat burn
Exercising can reduce your overall body fat and you can’t control where that fat will come from. In a new study published in one journal people completed a ten- week exercise program to train a single leg. Even though they only trained on a side, they lost about the same amount of body fat in the other leg and burned even more body fat above the waist.
Myth № 2: It is not a good idea to work out on an empty stomach
Your body burns much more fat when you hit the gym before you eat breakfast as claims a new study published in the journal of nutrition. Do not skimp just on water.
Myth № 3: No pain, no gain
A little pain is okay, but if you feel a sharp one anywhere, stop what you are doing and consult your doctor, as it can lead to the serious problems.
Myth № 4: Always stretch before you work out
Stretching loosens your tendons and makes muscles feel weaker and less steady, according to the recent study. So a pre-workout stretch can actually mess with your workout.
Myth № 5: Lifting heavy weights bulks you up
Actually, it might slim you down! According to a study published in one journal, women who lift a challenging weight for 8 reps burn nearly twice as many calories as those who do 13 reps with lighter dumbbells.
Myth № 6: Exercise machines beat free weights
Many exercise machines are actually designed for a man that makes it tough for women to nail proper form when they use them. And because machines train specific muscles, you burn fewer calories on a machine than you do when you exercise at home freestyle.
Myth № 7: Running on a treadmill is equally effective as running outside
Running against wind or on uneven places engages more of your muscles. It also requires more energy and ends up burning about ten percent more calories than running the same distance in a gym.
Myth № 8: Do not work out every day
Rest should be part of your training, not an alternative to the workout as professors of kinesiology recommend.
Myth № 9: Do not work out when you are sick
As long as you do not have a fever and your symptoms are such as stuffy nose or sore throat, you can definitely hit the gym. Always listen to your body or ask your doctor if you are unsure.
Myth № 10: If you are sweating you are out of shape
It sounds counterintuitive, but if you are fit, your body sooner begins to sweat, so people who are in extremely good shape will produce more sweat than those who are not. With every single workout, you become a more and more efficient sweating person.
Myth № 11: Running is better than walking
Since walking and running exercise the same muscle groups but at different intensities they come with similar fitness results when you compare overall energy burn.