Are you a regular at the gym, burning as many calories as you can? Are you giving it your all but not seeing the results? Chances are, you’ve fallen prey to bad advice. The disadvantage of information overload is that you never know right from wrong. Plus, new research is constantly evolving to bust the long held beliefs about the best ways exercise. No worries, here is an update to your routine so you can get leaner, fitter and better.
Myth: Crunches are the key to flat abs.
Fact: Cruches may be the most known abdominal exercise, but they are not the best way to slim down. “Since they don’t burn off a lot of calories, they don’t help in a major way with fat loss,” says Wayne Westcott, PhD, professor of exercise science at Quincy College in Quincy, Mass. Try planks and bridges for more dramatic results.
Myth: Sweat more, you burn more.
Fact: Let me burst your bubble! If you are drenched after your evening run, doesn’t mean you necessarily burnt a lot of calories. Sweat is a biological response to regulate body temperature. You could have sweat equally, had you been in an overheated studio or under scorching sun. Right?
Myth: Running harms your knees.
Fact: “A Stanford University study found that older runners’ knees were no less healthy than those of people who don’t run.” But yes, while running on the pavement is safer on joints than contact sports, it’s not cent percent harmless. Doing a total-body strength workout at least twice a week in addition to your jogs helps building the muscles that support the knees. This way you’ll enhance your running experience and reduce the chances of injury.
Myth: Stretch for faster body recovery.
Fact: Don’t stop stretching if it feels good, but a study at the University of Milan found out that post workout recovery methods are not significant in measuring how fatigued your muscles are, in people who stretch after exercise. Stretching does not completely reduce muscle soreness, but doing it right after the workout, when the body still feels warm is the best way to increase joint flexibility.
Myth: More gym time, the better.
Fact: Your body needs to recover, especially after a tough session, hence rest days are crucial. Working out everyday may injure your body, keeping the muscles from rebounding and your body from improving. Be sure to take regular breaks, whether it’s everyday (if you’re a novice) or once a week (for the advanced). And yes, mix it up! Keep your workout varied, the same training pattern may lead to injuries.
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