8 myths about fitness

Myth 1: The simulator shows how many calories you've spent

Many people judge their training on the number of calories burned, which shows the simulator. StudyDo not Get Burned by Calorie Counters Clinic Sports Medicine in San Francisco, has proven that it is not justified, because the trainers strongly overestimate the calories burned.

During the study, participants were engaged in various cardio trainers, and researchers monitored their breathing patterns using special masks and VO2max measured level (maximum amount of oxygen consumed).

Based on these data and taking into account height, weight, age and the percentage of body fat, the researchers calculated how many calories the participants spent actually and compared these data with figures of simulators.

On average, trainers overstated the number of calories burned by 19%. Here are the specific simulators:

• Treadmill - 13%
• Exercise bike - 7%
• Fitness machine Steps - 12%
• Elliptical Trainer - 42%

Do not believe the simulators. Evaluate the effectiveness of training on the sensations.

Myth 2: Fitness Bracelet believes good calories and helps to lose weight

It is believed that fitness bracelets help to better monitor the waste of calories and to introduce a more healthy lifestyle. However, some studies have questioned the effectiveness of these devices.

In a studyEffect of Wearable Technology Combined With a Lifestyle Intervention on Long-term Weight Loss: The IDEA Randomized Clinical Trial.University of Pittsburgh found that the presence of a fitness-bracelets has no significant effect on weight loss.

Throughout years, the spirit of the study participants followed a diet and doing fitness. People from the same group controlled their diet and activity on the site, others have used for this fitness trackers. As a result, people in both groups lost weight and improved physical form, though significant differences were found between the two groups.

In addition, a fitness bracelets bad count calories. In one studyAccuracy in Wrist-Worn, Sensor-Based Measurements of Heart Rate and Energy Expenditure in a Diverse Cohort We compared the performance of seven well-known fitness bracelets with ECG data and masks, considering the amount of oxygen and carbon dioxide in the breath.

Scientists have found that fitness trackers good heart rate monitor - err no more than 5% of cases. However, with calories the situation is much worse - tested device showed from 27.4% to 92.6% inaccuracy. That is, the most inaccurate device deceived in 92.6% of cases.

Moreover, the error rates depend, among other things, on the weight of the participants - people with a high body mass index device often wrong. It turns out that the fitness bracelets often deceive those who seek to lose weight, and most in need of correct data.

Myth 3: The progress can be judged by body weight

The number on your scale says only about the total body weight, and to judge progress, you need to know the percentage of fat and muscle.

As shown in the picture below at the same weight amount of fat is greater than the volume of muscle. So when you type muscle mass and get rid of fat, you can weigh even more than before the diet and exercise, but the look and feel much better.

After the start of training, you can add a little weight, since the amount of muscle increase and fat remain. Maybe in another way - there will be significant changes in weight, but the amount will increase muscle and fat - reduced.

To track your progress, measure the volume with a tape, or using special scales that show the percentage of fat, muscle and water in the body.

Myth 4: Protein should be eaten immediately after exercise

Because of this myth, many people instead of the normal food intake of high protein prefer protein shakes that you can drink immediately after exercise.

However, some studies show that the rush in the reception unjustified protein. In a studyEffect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men. 2009 found that while taking protein supplements - immediately after your workout, in the morning or in the evening, does not affect the strength, muscle hypertrophy, and percentage of body fat.

Another studyNutrient timing revisited: is there a post-exercise anabolic window? It found that anabolic window remains open for a period of 1.5-2 hours after a workout, so there is no reason to immediately drink a protein shake or eat right in the locker room.

Myth 5: Swing only one muscle group - this is normal

Some people come to the gym with a purpose - to pump big biceps, cubes press or sexual buttocks. They pick two or three exercises on the desired muscle group and perform them for several weeks.

This approach will lead to quick progress is stopped, since the body adapts to the same stresses and will spend less calories for the same action. In order not to get stuck on a training plateau, you need to periodically change the exercises and exercise machines, try free weights and various exercise methods.

In addition, excessive straining a muscle groups and ignoring others, you risk to create muscular imbalances that entail restrictions on the mobility of the joints, back pain, posture disorders.

The body needs a harmonious development of all muscle groups. You can make emphasis on some muscles, but do not suck to exclude from the program elaboration others.

Myth 6: If you exercise, you can eat whatever he wants

If your goal - to lose weight, you can not achieve it without revision of nutrition. We already wrote why training is not effective for weight loss free diet - our bodies learned to survive in conditions of hunger and high physical loads for thousands of years, and he is perfectly able to adapt and store fat.

Therefore, no shortage of calories, you can not lose weight, no matter how trained intensively. In addition to a good figure is not only the quantity but also the quality of food.

For muscle growth, rapid recovery and health is necessary large number of proteinAnd if your diet consists of saturated fats and fast carbohydrates, it is unlikely that you will achieve your fitness goals.

Myth 7: Cardio - the best way to lose weight

Often, you can see how fat people long run, or even just walking on a treadmill instead of exercise with dumbbells. It is believed that strength training is needed for muscle recruitment, and for weight loss - only cardio.

In fact, cardio workouts are good for the cardiovascular and respiratory systems, and develop endurance, but if you want to burn more calories both during and after exercise, choose power interval or (HIIT) training.

StudyEPOC Comparison Between Isocaloric Bouts of Steady-State Aerobic, Intermittent Aerobic, and Resistance Training. 2011 found that after these kinds of exercise metabolism at rest remains elevated for 21 hours. It turns out that almost the whole day after strength training, or HIIT you burn more calories.

Myth 8: The more you sweat, the more fat is burned

Perspiration and fat breakdown - are two different functions of the body that are not related to each other. Sweat is released through the pores in response to an increase in body temperature, evaporates and absorbs heat to cool the body.

Lipolysis occurs when the body needs energy. The fats in fat cells stocked on a rainy day, broken down into glycerol and fatty acids that are used by cells as an energy.

If you are engaged in a hot room or wrap up in warm clothes, sweat stands out, but it does not mean that you lose more fat. To lose fat, you need a heavy load, which will create an energy deficit and force your body to take it out of fat reserves.

So do not specifically create conditions for excessive sweating - it is not only useless, but also dangerous for your health. Loss of a large number of sweat threatening dehydration, which can negatively affect your health.