9 unbelievable fitness tips
The basic rules for fitness are simple - to listen to your body, do it when you want, do not train to exhaustion, choose the type of training that suits you. And most importantly, with great care, listen to the advice of "experts". Some tips can be wrong and even dangerous. Here are a few myths about training and their refutation.
The best time for sports
Myth: Early Morning
Fact: The best time is any time you can practice, experts say. It doesn’t matter when you have more energy - in the morning or in the evening. It is important that you have the motivation to play sports.
Spend most of your time training abdominal muscles
Myth: You should do abdominal muscle exercises as much as possible.
Fact: Of course, the main desire of a novice athlete is to remove his tummy. But the point here is not the amount of time, but the regularity and quality of training. If you perform the exercises correctly, then 5 minutes is enough for the abdominal muscles to feel tired, experienced fitness trainers say. This is the goal of your workout. After that, go on to cardio - exercises such as swimming, walking or cycling. They use all the main muscles, burning fat and giving a complex load on the body.
The advantage of protein bars and necks
Myth: When doing fitness, you need to replenish protein reserves and consume as many special protein bars and necks as possible, muscles grow from them.
Fact: The only thing muscle grows from is exercise, fitness champions say, and for training you need energy sources - and these are carbohydrates, not proteins. For those who are engaged in wellness fitness, it is useful to follow a diet that consists of 55–65% carbohydrates and consume only 60–90 g of protein per day. Do not forget about fresh juices and vegetables.
Exercises with weights (dumbbells, barbell)
Myth: Exercises with dumbbells over-develop muscles in women.
Fact: A woman has no hormones that affect muscle gain, according to sports doctors. The heavier the weight she lifts, the stronger her muscles become and the more fat burns. Exercise with weights allows you to burn more calories, but gravity must be chosen according to strength.
Myth: For energy, take metabolic boosting pills.
Fact: So-called herbal supplements that contain ephedra or Mau Huang can cause dizziness and insomnia, increase blood and heart pressure, and can lead to serious health consequences, including a heart attack. If you feel exhausted, exhausted after training, try to sleep more and eat regularly. Or reduce the load.
Benefits of Special Fitness Drinks
Myth: Drinking drinks with “saturated oxygen” will increase the amount of oxygen in the blood and get more energy.
Fact: There is no evidence that this works, say American scientists. Studies of two groups of athletes who take plain water and oxygen have shown that this type of water does not affect heart rate, blood pressure, or blood composition. Such water is a commercial trick in which the placebo effect works. You just suggest to yourself that you have more energy from her. Better buy quality drinking water.
How long should one workout last?
Myth: Your body will not burn fat if you exercise less than 20 minutes.
Fact: Your body burns fat around the clock, regardless of whether you exercise or not. For a lot of calories, exercise as intensively as you can, but without losing your sense of comfort (screening test: when you are engaged, you should be able to have a conversation) and for as long as you can. Nothing needs to be done beyond your strength.
Is it possible to drink water in training
Myth: Do not drink water when exercising, or you will have cramps.
Fact: Water is necessary during training, because when you sweat while working on simulators, your body loses more water than usual. But it is very important to do it right. Need to drink water before, during and after training, movie trainers say, but in small quantities. A few sips in between exercises are enough. Drinking water is especially necessary in the summer months, because in the heat there is a risk of overheating of the body and heat stroke.