10 Exercise Myths

Is it necessary to do stretching before exercise? Should we just do sit-ups to have the best profits? Let’s take a look at legends and facts.

LEGEND; FOCUS ON THE CARDIO TO BURN THE MOST HEAVY

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

LEGEND; SHUTTING UP THE BEST Abdominal Muscles

Real; The abdominal section is divided into 3 main sections as back, front and sides. Sit-ups affect the rectus muscles in the anterior – to form a double pack – and the lateral muscles, but the effect on the deeper muscle groups is very small. Instead of just shuttling, you can also add “planks” and “twisting” movements that can run all the main parts. They also allow you to make painful abs movements more enjoyable.

LEGEND; REST BETWEEN SETS

Real; Stopping for a minute to rest at the end of each workout can sabotage your results. Too much rest provides lactic acid distribution. And muscle growth requires lactic acid. Instead, you can keep the intensity constant to quickly move from one exercise to the next. You should still have some rest, but not completely. If you can do 15 reps in the first set and a couple more in the other, you’re on the right track.

LEGEND; 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 results. Cortisol is a fat burning hormone and it kicks in between 6-8 in the morning, so this is the ideal time to exercise. Remember to have a small breakfast before exercise, as it’s a very early hour. (It can be a source of protein or carbohydrates between 75 and 150 calories) If carbohydrate is not present in the body, the body will use muscle tissue to produce it. And this is the kind of carbohydrate you wouldn’t want. (immediately enters the blood, increases insulin levels and prevents fat burning)

LEGEND; Is SQUAT THE BEST FOR TIGHTENING Hips?

Real; While Squat is still known as a good move for tightening 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, subjects were asked to perform several movements, and while these movements were performed, electrodes connected to three areas of the subjects’ upper leg and hip parts measured their muscle activation. Well, what was the most effective? “Quadruped hip extension” (hip movement on all fours). How is it done?

MYTH: LEG WORK TOOLS ARE THE BEST FOR REDUCING HIP FAT.

Fact: When you exercise, fat starts to be burned throughout your body, not just in the area you are working on. Some areas may be more sensitive to fat burning than others, but over time, even the most stubborn problem areas can become thinner, while burning calories and staying true to your exercise routine. Unfortunately, you cannot tell your body from which area it should lose fat. This is a physiological impossibility. Any amount of inner and outer leg exercises won’t 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; Exercise to work your entire body, control your calorie intake and stick to a regular routine.

LEGEND; MAKE STRETCHING MOVEMENTS BEFORE EVERY EXERCISE

Fact: Contrary to popular belief, stretching is not a necessary part of the warm-up movement. Studies show that pre-workout stretching has no effect on injury reduction. There is also quite convincing evidence that static stretching before intense training can actually degrade performance by reducing muscle ability to generate power. Instead, you can run for 5-10 minutes where you are, walk around, or do anything that gets your blood pumped. Generally, stretching while the muscles are still warm and flexible at the end of your workout will not affect your performance.

LEGEND; CREATE ALTERNATIVE BETWEEN CARDIO AND WEIGHT REMOVAL DAYS.

Real; According to this myth, the idea of ​​taking a break a day between exercises is that the body needs time to repair muscle damage caused by high-intensity exercise. But to be honest, many people do not really exercise at that heavy level. If you are already exercising at this intensity, you probably lift weights very often and you don’t need to jump a day.

LEGEND; MAKE PILATES AND YOGA FOR THINNER AND LONG MUSCLES

Real; Unfortunately, the thought of becoming thinner and taller is not possible by doing any type of exercise. In fact, this is the nature of your genetic makeup. Every 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, they only show the illusion of long and thin muscles. So not to ignore this, remember that pilates and yoga provide a strength training regimen. If they are not already in the structure of your body, they cannot provide you with a ballerina body.

LEGEND; SIT ON THE FITNESS BALL, IN PLACE OF A CHAIR, TO STRENGTHEN YOUR SPINE.

Fact: It takes a gradual challenge to the muscles to strengthen any area. Sitting on a fitness ball can provide muscle coordination to stabilize the trunk, but its effect is very low. Also, sitting on the ball initially forces you to stand upright, but after 10 minutes you start to feel tired and collapse forward. Instead, sit on the ball at 10-minute intervals and do planks if you really want to strengthen your spine.