- The 20 biggest fitness lies
- Fitness mistakes 11 to 20
Jogging is bad for the joints, cycling makes you impotent and strength training provides bodybuilder muscles? All nonsense! We air the 20 best-known fitness mistakes and so take your inner pig dog the last excuse to push yourself before exercise sports or regular training.
1. Fat burning in sports only after 30 minutes
Not correct! Already from the first minute of exercise, the body boosts the burning of fat. However, this has only reached its peak performance after 30 minutes. So if you want to get rid of his fat, should work as long as possible for half an hour. In endurance sports, it should not be too calm. The most efficient way to burn fat is to exercise at 70 to 80 percent of its maximum pulse.
2. Who is sweating, is not fit
On the contrary, athletes have better thermoregulation. Since their muscles and cells are more efficient, they release more sweat under stress than with unsportsmanlike people.
3. Strength training makes thick muscles
Especially women often fear to get a bodybuilder figure from strength training. However, this fear is unfounded. Muscle development is determined by the male sex hormone testosterone, which is produced by the female organism only in small quantities. Strength training therefore causes a tighter and slimmer silhouette for women.
4. Stretching brings nothing
The experts argue about the effects of stretching before the sport. In case of doubt, warm up here makes more sense. After training you should not give up the stretching exercises: Stretched muscles are better supplied with blood, remain supple and can regenerate better. While stretching, do not bounce back and forth, but rather keep the stretch steady for 20 seconds.
5. Athletes need a special diet
Even if some recreational athletes think that after half an hour of continuous running they have to resort to isotonic miracle drinks, vitamin pills, powershakes and energy bars - these products are only for competitive athletes. Nutritional supplements alone do not make tired muscles feel better. Sometimes even forbidden substances are found in the food. Instead of using power bars and athlete's drink, better use banana and juice spritzers.
6. You do not lose weight due to equipment training
Those who regularly do weight training on equipment should not be surprised if it even weighs more pounds than unsportsmanlike times. However, that should not be a concern because muscles are heavier than fat. By a higher muscle mass, by the way, the basal metabolic rate of calories is increased. The result: Even in sleep, muscular people burn more fat than sports muffle.
7. Training only once a week does not help
One is definitely better than none. Especially beginners can increase their fitness enormously with a one-hour training a week. A combination of strength and endurance training improves performance, lowers blood pressure, improves cholesterol levels and improves overall well-being.
8. In weight training, muscles need to hurt
On the contrary. Who puts on too many weights, can quickly overstrain and even hurt. The body can be toned much more effectively if the weights are relatively light, but the exercises are repeated all the more often.
9. Sauna makes you slim
Sweating has nothing to do with burning fat. The body loses water and minerals in the sauna, but not a gram of fat. The pounds, which one sweated out in the sauna, one should fill up immediately with water again.
10. Jogging is bad for the joints
When jogging, two to three times the body weight affects the joints. Nevertheless, jogging increases their efficiency, because the movement produces more synovial fluid. As a result, the cartilage can be optimally supplied with fluid and stay healthy and in shape longer. However, overweight, unsportsmanlike people should start walking to slowly get their joints used to the movement.