The real truth about some of the most common workout myths (Part 1)

In our everyday training we very often come across some deeply rooted myths. Presented here are few of the most common ones and the truth about those myths that will help you separate them from reality.

 

MYTH 1. EXCESSIVE SWEATING DURING TRAINING HELPS YOU LOSE WEIGHT.

THE TRUTH: We can often notice people wearing different types of jackets and tracksuits for which they hope will encourage their lose weight. Unfortunately for those people, excessive sweating does not help with weight loss. Namely, sweating is a process which serves to regulate our body temperature, i.e. the cooling process. By sweating, our bodies lose fluids, certain electrolytes and get rid of the toxins. Because of that, the post-training results on the scale very often show a lower body weight, which, however, returns to that prior to working out with further rehydration.

In addition, it is important not to forget that an excessive loss of fluids causes dehydration and some negative side effects, such as fatigue, vomiting, headaches or muscle spasms.

 

MYTH 2. AEROBIC EXERCISES ARE THE BEST EXERCISES FOR WEIGHT LOSS

THE TRUTH: During the very training, aerobic exercises cause greater calorie loss, though for the simplest of reasons – they last longer that anaerobic training. But problems appear after the training. Following the anaerobic training, the speed of our metabolism is increased much longer that after aerobic training. That is why, when we take into account both the training and the period after the training, we can see that the energy consumption is larger after anaerobic training. Thus, anaerobic exercises are considered to be much more effective when it comes to weight loss.

 

MYTH 3. STRENGTH TRAINING IS NOT GOOD FOR WEIGHT LOSS.

THE TRUTH: Strength training helps us increase our muscle mass which causes larger energy consumption when going about our everyday activities. That means that our metabolism is working faster. If we consider the fact that weight loss depends on burning more calories than consuming them, then that tells us that strength exercises must be a good weapon when fighting against excessive body weight. Of course, we should not forget that an adequate diet is, next to working out, the most important factor of weight loss.

 

MYTH 4. SIT UPS ARE THE BEST EXERCISES FOR A FLAT STOMACH (AND FOR BUILDING A SIX-PACK)!

THE TRUTH: Huge amounts of sit ups will not reduce the size of your belly, nor they will help you to get a six-pack. There are no exercises for “targeting” a specific part of your body and losing weight exclusively off of it. In order for your abs to be visible, it is necessary to remove the fat tissue that is covering them, which can be done only by eating clean, doing quality full body strength training and some type of cardio training. Only when the fat starts to disappear will your “six-pack” see the light of the day.

 

MYTH 5. STRENGTH TRAINING WITH HEAVY WEIGHTS MAKES WOMEN “BULK UP”.

THE TRUTH: Men have a prerequisite for developing much more muscle mass in comparison to women. The biggest reason for that is the testosterone which women have in very small quantities when compared to men. For this reason, the strength training with heavy weights will bring about the positive effects that women are actually looking for when working out, but it will hardly cause excessive muscle building in process. This myth is mostly supported through pictures of female bodybuilders. Nevertheless, people forget that those are extreme cases, that is, women who have dedicated their whole lives to be as bigger and as muscular as possible, who use large amounts of forbidden substances on a daily basis.

So, to all women reading this: Stop worrying about "bulking up". Lift heavy. It is the only way to get good results.

 

MYTH 6. A TRAINING WITHOUT MUSCLE SORENESS AFTERWARDS IS NOT A GOOD TRAINING.

THE TRUTH: It is wrong to judge the quality of a training depending on the muscle soreness or fatigue it has caused. Great training doesn’t always cause muscle soreness, especially when it comes to elite athlete’s training. Besides, beginners are more prone to muscle soreness, as well as advanced athletes returning to training after extended period of rest. After some time, the body gets used to bigger loads and training volume, thus very useful and hard trainings sometimes do not cause any muscle soreness. Also, modern training includes training methods which are not hard on the body, but provide excellent results, nevertheless.

 

MYTH 7. STRENGTH TRAINING MAKES YOU LOSE YOUR FINE MOTOR SKILLS.

THE TRUTH: We have heard a lot of times that a basketballer compromises his jump shot by working out in the gym. Fortunately, this is yet another misconception.

Adequate strength training, combined with sport-specific training most surely does not cause the loss of your fine motor skills. As long as you practice your jump shot, you need not to worry. We can support this idea by stating that a large number of NBA basketballers does strength training every day and, what is even more interesting, they do an easy training in the gym on the very day of the game!

 

MYTH 8. STRENGTH TRAINING REDUCES FLEXIBILITY.

THE TRUTH: Good and complete strength training, done in the right way, won't reduce your flexibility at all! We could claim the exact opposite – quality strength training during which you are making sure to use your FULL RANGE OF MOTION actually helps to increase your flexibility. In addition, it is a fact that bodybuilders, olympic weightlifters and mixed martial arts athletes are, as a rule, very flexible people, much more flexible than the average population, despite their huge amounts of muscle mass.


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