Demystifying demystification exercises – Estes Park Trail-Gazette
It has been a long time since I saw an article debunking myths in the health news. Like you, my loyal readers know that I love to demystify because I want my exercise to be worth every minute spent. Retrieved from the “fitbe” website, by Mackenzie and Kosecki, an article titled “16 Ridiculous Exercise Myths Revealed”. Here is my take on these exercise myths.
Slow workouts burn more fat? To lose weight, you need to burn more calories than you eat, no matter how long it takes you. So if you need 10 hours / week of slow walking to burn the same number of calories as a higher intensity or faster / at 2.5 hour intervals per week, you will get the same results.
Does Stretching Prevent Injury? After years of researching thousands of subjects, there is very little evidence that loyal stretcher bearers are less likely to injure themselves than the rest of us. However, the benefits that stretching provides to the body are extremely important for function and mobility. So don’t stop!
Lifting heavy weights will make you look like a bodybuilder? To look like a bodybuilder requires a precise combination of strength training, diet and hormones. Most women don’t have enough testosterone to “get fat,” even with protein shakes. There is a Central Michigan University research project that asked women to lift heavy weights with one arm and more reps with a lighter weight on the other. The results showed that the arm that lifted the heaviest weight was stronger, but there was no difference in height between the arms.
Do you have to lift heavy weights to get stronger? Research at McMaster University in Canada explored different types of training and found that if you believe in less weight and more reps, then you need to lift that weight until you can no longer hold it. raise. Do you prefer to suffer longer with lighter weights or to end it and lift more weights, do you decide?
Will the cooling keep you from pain? No. The only proven benefit of cooling is that it helps bring the body back to normal heart rate, breathing, and relaxation.
Coffee? Researchers and athletes alike know the benefits of dark roast, including the ability to lift heavier weights, run faster and farther, and experience less muscle pain when pushing towards the finish line. Will it dehydrate you? Not according to U of Connecticut research. People who drank coffee maintained the same amount of hydration as those who did not.
Does training on an empty stomach burn more fat? The fat that you burn from muscles during a workout has no impact on the fat in your waistline, at least during your workout. It is important to have enough energy in your fuel tank (stomach) in order to have a good workout with its best results.
Is a six pack a sure sign of a strong core? Being able to observe someone’s 6-pack just means that person has very little body fat. We all have 6-packs down there somewhere! A strong core involves the hips, glutes, lower back, and abs that all work together.
Crunches are the best way to strengthen your core. There are better exercises that focus on your abs without stressing your spine. The three-sided planks and the roll-out and pike are the most effective exercises for activating the abdominal muscles.
Does exercise turn fat into muscle? A cell is a cell, and they can never turn into another type of cell. They are two totally different types of fabrics.
Ibuprofen prevents muscle pain. There is no evidence that anti-inflammatory drugs fight muscle pain, they fight inflammation. The muscle damage that occurs during strenuous exercise is essential for muscle growth. Research shows that taking anti-inflammatory drugs can interfere with the recovery process, essentially reversing strength gains.
Does staying upright soothe sore muscles? Wrong, we must move! “Blood contains healing properties”, which happens with movement; moving increases circulation which relaxes tight muscles and relieves pain.
Does nighttime exercise interfere with sleep? Finnish researchers have found that most people who exercise after 8 p.m. fall asleep faster, sleep more soundly, and wake up more rested than those who exercise earlier. Exercise increases body temperature, and the cooling effect you experience as you slide into bed mimics the body’s natural drop at night to induce sleep.