15 Most Common Fitness Tips That Are Doing More Harm To You Than Good
There are so many mixed opinions on exercising and working out that people are often confused who to listen to. While some experts say yes, the others say no. What exactly is right or wrong, it is truly difficult to figure out because of the vast amount of information available on the net. This fact becomes a very demotivating factor to anybody’s weight loss goals. The conflict about health advice may also prove harmful to many following the wrong practices. We have narrowed down the myths and truths about working out and exercising. Here are the 15 most common myths surrounding working out and the truth that counters them.
1 Myth: Exercise cannot counter the negative effects of aging
THE TRUTH: Is that what many think?? This is so wrong. Exercising regularly is one of the most valuable things you can do for health and live longer. It doesn’t take brains to understand that when you exercise, you increase your blood circulation giving your organs and tissues vital doses of oxygen that helps them remain healthy. It decreases cholesterol, and burns calories decreasing the risk of heart disease and diabetes.
Research found that people who were more physically active decreased the risk of heart disease associated with age. This was measured by the main markers of damage in the blood. The recent study involving 1600 volunteers measured the activity levels and they made comparisons with heart disease indicators like cholesterol precursors as well as a cytokine, interleukin-6. The levels of negative biomarkers decreased in those who were physically more active.
2Myth: The main reason you gain weight through aging is a sluggish metabolism
TRUTH: Concerning calorie burning, your metabolism hardly varies after 30. This means metabolism isn’t always the problem when it comes to gaining weight as you age. The main culprit is the activity of most people which decreases with age and that is what piles on the pounds. The ideal way to avoid weight gain as you age is to be more physically active.
3Myth: To stay in shape, you need to work out only once or twice a week
TRUTH: That is far from the truth. For sustained health, once or twice won’t do a thing. If you work out just once or twice a week, it hardly matters as you will be consuming more calories than you burn. Chris Jordan an exercise physiologist who created the seven-minute workout based his plan on a study in the American Heart Association Journal. It found that for optimum heart health, one should exercise at least 4 to 5 times a week.
4The best time to work out is early morning
TRUTH: The truth is that a convenient time to perform a good consistent workout is the best time. It could be at any time of day but preferably 3 to 4 hours after a meal. The aim is to make physical fitness a routine habit so even if you like hitting the gym late at night, then do so. If you are an early bird and love that morning run, you should do that too. If you don’t have any preferences, then research says that exercising the first thing in the morning can prime your body to burn fat throughout the day and is better for your weight loss goals.
5Myth: Weightlifting turns fat into muscle
TRUTH: How can you turn fat into muscle? Fat is fat and muscle is muscle. You burn fat for energy and muscle growth is from protein synthesis which happens in the muscle itself. So muscle grows into more muscle. You can’t turn fat into muscle. Both fat and muscle are two different parts of your physiology. Adipose tissue which is fat is found under the skin and around internal organs while muscle tissue is consistently found throughout the body. Weight training increases the muscle mass around the fatty tissue. A good way to reduce fat is to eat a healthy diet of veggies, lean protein, whole grains and healthy fats like omega 3’s found in fish, nuts and olive oil. Moreover, you have to avoid refined carbs, sugars, and processed food.