Many people often confuse the correct methods to follow a healthy life on a day-to-day basis, causing unnecessary alterations in their bodies, because they believe they know everything about exercise and their routines.
For example, believing that feeling sore shows that you have done a good exercise routine can actually result in an injury. It is also very common to justify that delicious and giant hamburger that you have eaten after training just for believing you have done enough exercise.
If you have ever thought of any of these affirmations, you need to take a look at these 7 fitness lies that you tell yourself, and discover what you have been doing wrong.
7 Myths Related to fitness
1.The more you sweat, the better you train
Sweating is not necessarily proportional to how hard you have worked, according to Irv Rubenstein, PhD; exercise physiologist and co-founder of STEPS, a personal training facility in Nashville. In his words, “the temperature and humidity of the environment, combined with its heat index, demand perspiration and higher heart rates. But, by themselves, they do not cause more calories burned, much less muscle or cardiovascular benefits. “
In fact, it is more difficult to do exercises in warm places, because our body needs to adjust its internal temperature; and if the temperature of the environment is very hot, it can cause fading or heat stroke. On the other hand, simply, some people sweat more than others, according to Rubenstein.
2.The more you train, the faster you see results
Working harder produces better results, says Irv Rubenstein. However, exercising without taking proper rest will inevitably take you away from your goals; because overtraining will not let your muscles recover , and consequently, will cause unnecessary damage and rupture.
In addition, overtraining will bring with it a lower performance when it comes to training, insomnia and, in some cases, a severe illness or infection, because your immune system will have weakened.
To avoid this, it is necessary to create a routine, where you include the necessary breaks so that your body can recover satisfactorily, so that your results are the desired ones.
3.Do yoga only to detoxify your organs
Practicing yoga brings great and diverse benefits to our body: flexibility, endurance, strength, tranquility and, for many, relief of muscular pain. However, claiming that yoga can ‘detoxify the body’ is an exaggeration, says Irv Rubenstein.
Detoxification is done through the kidneys and the liver, so yoga probably has no special power to support, reinforce or facilitate its functions.” However, an extra could be the spiritual benefits that yoga involves, although there are other activities, such as gardening, which also bring these kinds of benefits, according to Rubenstein.
This, however, does not mean that you should stop practicing yoga, because despite not having a detoxification effect on your organs, it is very beneficial for your health. Just keep in mind that it is not a medicine to cure diseases.
4.Lose weight to start training
Losing weight should not be a prerequisite to getting in shape. In reality, it is a way of evading the exercise, prolonging the wait and eventually abandoning the objective.
Exercise has a great and unimaginable set of benefits that can be used by your body, that is, not only causes gains for aesthetic changes. Therefore, you should start as soon as possible a daily routine and adequate exercise, and gradually implement a healthy dietary habit in your daily life.
“After all, a balanced and well-planned diet is the best way to lose weight,” says Rubenstein. “In addition, exercise together with a good weight loss program ensures that you can retain as much muscle mass as possible and maintain the desired weight”
5.You can eat whatever you want after exercising
Many people overestimate calories that burn and underestimate what they eat, according to a 2010 study published in The Journal of Sports Medicine & Fitness. “It’s too easy to ‘eat’ after a workout,” says Amy Goodson, certified specialist in sports dietetics and co-author of Swim, Bike, and Run – Eat. For example, do 45 minutes of training on the treadmill, then stop by your favorite coffee shop and eat a delicious muffin next to a café con leche. In that case, it is likely that the balance of calories, despite exercising, has been positive.
It is advisable to measure what you eat, before and after each routine, because it often happens that the amount of calories we consume goes unnoticed, without realizing that we have burned less than what we eat.
6.You should feel pain after exercising
After a day of exercise, does not mean that you must necessarily feel muscle pain. When training, you are already exercising your body, and the pains are not proportional to the work done. In fact, feeling them could indicate that something is wrong, says Justin Price, co-founder of The Biomechanics Method in San Diego, CA, and author of The Amazing Tennis Ball Back Pain Cure.
“Muscle pain may be caused by improper heating or cooling, an existing musculoskeletal injury or imbalance, insufficient hydration and even inadequate nutrition before and after training,” he explains.
The important thing is that after each workout; perform a recovery routine that allows you to regenerate your muscles to get exercise the next day with better muscle tone, greater physical resistance, and also, with the least possible discomfort.
7.Train when you feel pain
Many people are often wrong to say “no pain no benefits” and more if they say it in context to physical exercise, because feeling pain can make it worse if you keep exercising or produce unnecessary physical injury.
“If some parts of your body are not moving well due to excessive muscle pain, you can end up moving them improperly and hurting other areas,” says Justin Price.
Remember that you are not an exercise machine, but a person of flesh and blood, and your body deserves to be treated as such. If you feel sore rest and try to massage the painful parts: this will rejuvenate and regenerate your muscles.
Certain fitness information that people usually believe must not necessarily be true. And it is normal to make mistakes about certain methods that we apply; the important thing is that we know how to correct them at the right time and, if appropriate, correct those who need it, stopping the practice of them, because in the long run what we will do is to damage our valuable body little by little.