10 Exercise Legends

Is it necessary to do streching before exercise? Should we just sit down to have the best profit? Let’s take a look at the facts with legends.

1-Legend; Focus on Cardio to burn the most calories

Real; Lifting weights and cardio training will help you burn calories, but lifting weights increases your metabolism by up to 24 hours after exercise. Depending on the intensity of exercise and fitness level, your body continues to consume additional oxygen and return to its pre-exercise state, so it allows you to burn calories. For best results, instead of doing cardio for the rest of the week, you can try doing two or three days of weight training and cardio together.

2- Legend; Provides best pull-ups for abdominal muscles

Real; The abdomen is divided into 3 main parts, the back, front and sides. Pulling on the front affects the rectus muscles – to build a six-pack – and the muscles on the sides, but the effect on deeper muscle groups is very small. Instead of just doing sit-ups, you can also add “plank” and “twisting” moves that can run all the main parts. They also allow you to make painful abdominal muscle movements more fun.

3- Legend; Rest between sets

Real; Stopping for a minute to rest after each exercise can sabotage your results. Too much rest provides lactic acid distribution. And muscle development requires lactic acid. Instead, you can keep the intensity constant to quickly switch from one exercise to another. You should still listen a bit, but not completely. If you can do 15 reps in the first set and do one or two more in the other, then you’re on the right track.

4- Legend; It is always suitable for exercise.

Real; Finding time for exercise can be difficult, so any time spent in the gym is acceptable. However, various hormonal fluctuations can have an impact on the results. Cortisol is a fat-burning hormone and is activated in the morning between 6-8 hours, so this is actually the ideal time to do sports. Do not forget to have a small breakfast before exercise, as it is a very early hour. (It can be a 75 to 150 calorie protein or carbohydrate source) If carbohydrates are not present in the body, the body will use muscle tissue to produce it. And this is the kind of carbohydrate you would never want .(immediately enters the blood, raises insulin levels and prevents fat burning)

5- Legend; Is Squat best for tightening hips?

Real; While Squat is still known as a good move to tighten the hips, a few less popular but very effective moves have been found, according to a new study by the American exercise council. For the study, the subjects were asked to perform several movements, and during these movements, the electrodes connected to the three areas of the upper leg and hip parts of the subjects measured their muscle activations. So what was the most effective? “Quadruped hip extension” (hip movement on all fours). How is it done?

6- Legend;  Leg Work Tools are best for reducing Hip Fat.

Real;  When you exercise, fat starts to be burned throughout your entire body, not just in the area where you work. Some areas may be more sensitive than other places in fat burning, however, even the most stubborn problem areas over time may burn while burning your calories and surviving your exercise routine. Unfortunately, you cannot tell your body from which area to lose fat.  This is a physiological impossibility. Any amount of inner and outer leg exercises will not burn your leg fat. What this exercise does is to strengthen and shape the muscle in the hip area, so you will see more muscle when you lose fat. To get the best results from exercise; do exercises that will work your whole body, keep calorie intake under control and stick to a regular routine.

7- Legend;  Always make Stretching movements before each exercise

Real;  Contrary to popular belief, stretching is not an essential part of the warm-up movement. Studies suggest that stretching before exercise has no effect on reducing injuries. There is also quite convincing evidence that static stretching before intense exercise can actually degrade performance by reducing muscle ability to produce strength. Instead, you can run where you are for about 5-10 minutes, walk around, or do anything that can pump blood. Usually, stretching when the muscles are still warm and flexible at the end of exercise does not affect your performance.

8- Legend;  Create an alternative between cardio and weight lifting days.

Real; According to this legend, the idea of taking a break between exercises is the idea that the body needs time to repair the muscle damage caused by high-intensity exercise. But honestly, many people don’t really exercise at such heavy levels. If you are already exercising at this intensity, you are probably lifting weights very often and you do not need to skip one day.

9- Legend; Do Pilates and Yoga for Thinner and Longer Muscles

Real; Unfortunately, it is not possible to think of being thinner and longer by doing any type of exercise. In reality, this is the nature of your genetic makeup. Each muscle in your body; fiber type composition depends on predetermined factors such as tendon attachment and umbilical muscle length. Although Pilates and yoga seem to provide a good posture by increasing balance and flexibility, it only shows the illusion of long and thin muscles. So remember that pilates and yoga provide a power training regime by not ignoring this. If it is not already in your body’s structure, they cannot provide you with a ballerina body.

10- Legend; To Strengthen Your Spine, sit on a fitness ball instead of a chair at work.

Real; It is necessary to apply a progressive challenge to the muscles in order to strengthen all kinds of areas. Sitting on the fitness ball can provide muscle coordination to stabilize the trunk, but its effect is minimal. Also, sitting on the ball forces you to stand upright initially, but after 10 minutes you start feeling tired and collapsing forward. Instead, sit on the ball at 10-minute intervals and if you really want to strengthen your spine, do a plank exercise.