10 myths about the sport and fitness, refuted by science

At what time is best to go to the gym? Is it true that weight training is only suitable for men? Layfhaker gathered misconceptions about sports and fitness that have been refuted by scientists.

This article can not only read, but also listen. If you prefer - turn on a podcast.

Sport is considered to be the best cure for stress, obesity and low self-esteem. The most famous athletes, coaches and doctors wrote about how to properly engage in sports in order to achieve the desired result. However, there are some common misconceptions that only harm to our health.

Myth № 1. To stay in shape, you need to train once or twice a week

According to scientists, it is necessary to train at least three times a week. Shawn Arent (Shawn Arent) from Rutgers University (New Jersey, USA) He speaksThat, ideally, you need to play sports every day, but just a walk or short jog will be an excellent addition to the training in the gym.

Myth № 2. Morning - the best time to exercise

Set yourself a peculiar mode: go to the gym in a fixed time.

Ideally, physical activity should be your daily habit. Some people like to do late at night, someone who likes to run in the deserted park at six o'clock. Therefore, the best time to exercise - one that will allow you to turn the exercise into a routine.

Myth № 3. Exercise with free weights turns fat into muscle

Classes with dumbbells and barbell are not able to save you from extra kilos. But they can be used to build muscle tissue. And get rid of body fat can help proper nutrition, Which is based should include vegetables, whole grains, foods that are high in protein and healthy fats - olive oil and fish.

Myth № 4. Stretching helps the body recover faster

according to researchStretching and deep and superficial massage do not influence blood lactate levels after heavy-intensity cycle exercise. Italian scientists, those who perform stretching after a workout, there is no significant change in the body. But on words Wayne Westcott (Wayne Westcott), professor from Queen's University (Massachusetts, USA), stretching after a workout helps to increase the flexibility of the joints.

Myth № 5. Sports - the best way to lose weight

Workout in the gym will not help you "burn" a hearty dinner.

If you want to lose weight, you first need to revise your diet.

Stenfort Philip (Philip Stanforth) from the University of Texas claimsThat in the process of weight loss diet playsEffects of a caloric restriction weight loss diet and exercise on inflammatory biomarkers in overweight / obese postmenopausal women: a randomized controlled trial. much more important than training.

Myth № 6. Do you want a flat stomach? Swing the press!

To obtain ideal pressIt is necessary to involve all groups of muscles. The most popular abdominal exercises only affects the abdominal muscles, while at the push-ups work multiple muscle groups: chest, triceps, elbow, and upper and lower back muscles, they sayWant a stronger core? Skip the sit-ups. scientists from Harvard.

Myth № 7. Strength training for men only

If you like yoga exercises, your gender does not matter. But sayEffect of testosterone on muscle mass and muscle protein synthesis. scientists, that the female body produces less testosterone than men, may have a significant impact on the result of the training, as this hormone plays an important role in increasing muscle.

Myth № 8. Lose physical form is possible for two weeks without training

For many people, the muscle tissue is broken after one week without regular exercise, say researchers.

The body changes begin to occur after seven days without exercise.

Shawn Arent, a professor at Rutgers University

Myth № 9. Sports drinks - the best way to restore the fluid balance after exercise

Most sports drinks - it's just water and sugar. Scientists recommend to replace them with plain water and snacks with lots of protein. Studies showRole of dietary protein in post-exercise muscle reconditioning. , Namely protein helps muscles recover after exercise.

Myth № 10. The more time you spend in the room, the better

Your body needs rest, especially after intense workouts, He speaks Ashley Borden (Ashley Borden), coach of Los Angeles, which many celebrities work. If you are doing in the room every day, then it is likely that your body will suffer from fatigue. Excessive exercise do not give your muscles recover, so you need to take rest breaks.