Good Lifestyle

Between influencers Instagram, fitness bloggers and "gurus" self-proclaimed "there is a real treasure treasureInformation on exercise. But unfortunately, not everything is accurate. Did you know for example that all these stretches you do to prevent injuries is nothing? Or that you should beend Your training with cardio, not beginning with that? And you probably think that muscle weighs more than fat, right? Yes, chances are high that you arego about the exercise Any false and these examples are just the tip of the iceberg! Read on to see if theso-called "truths" that you want to believe About the year are actually supported by scientific studies and doctors. After that, you can startwork smarterAnd more efficiently - today!

Made: The thought will loosen your muscles before pre-workout will make you nice and flexible, minimizing the chance of any muscle tear or pull, but a 2007 study published in the newspaper.Sports Medicine Research debunked this notion. Researchers from the University of Hull in England "concluded that static stretching was ineffective in reducing the incidence of injuries related to exercise."

Instead, stay safe, you'll want to do a warm up exercise to increase blood flow to your muscles, preparing them for the upcoming training. In a 2018 study published in theExercise Rehabilitation JournalThe researchers noted that overheating "are performed for 5 to 15 minutes before engaging in the main exercise" in order to "reduce the risk of injury in the muscles and tendons."

Made: You canto burnfat andto build muscle (sometimes even with the same routine!), as you canGainfat andto losemuscular. But make no mistake, fat and muscle are two different types of tissues and you can not turn one into the other. "The best analogy I can use is, you can not turn an orange an apple", "Brad Schoenfeld, An assistant professor of exercise science at the City University of Lehman College, New York University, said,dreary.

Made: It may be true that if you just take a routine, taking time can quickly eradicate your winnings. But if you're exercising regularly - several times a week for several months, it will take more than seven days for your strength evaporates. According to a 2007 study published inPhysical Medicine and Rehabilitation ArchivesFor athletes, "the performance of the force in general is kept for four weeks of inactivity."

Made: Despite what you may think, spend hours on the treadmill, it's not the fastest way to lose those extra pounds. According toMAYO ClinicAbout 3500 calories equivalent to a pound of fat. So to burn that pound of fat, you will burn 3500 calories. And, according to a 2018 article inRunner's WorldThe average person burns about 100 calories per mile of running. In other words, to burn a pound of fat, you will have to run 35 miles, which is only a few kilometers of a marathon and a half!

Made: Work first thing in the morning is an excellent method for kickstarting your metabolism - and as a bonus, you do not need to worry about creating a workout uncomfortable later in the day. As such,Many people swear by the practice. But according to a study published in 2019Journal of Physiology, Working between 1 p. and 4 m. is just as effective as working early. It all depends on if you're a naturallymorning person or not.

Made:There is nothing like finishing a long training session on the elliptical and see how many calories you have burned. This gives you a tangible indication of accomplishment, right? But it happens, it is better to take the number you see on the digital screen of the machine with a grain of salt. According to a 2018 study published in the journalPractice medicineYou have to expect the elliptical to overestimate your results of about 100 calories by 30 minutes of exercise. A similar padding of numbers probably occurs with rolling pads.

Made:Crunches, sit-ups and other AB exercises are perfect for building basic muscles and, if so, they can help tone your ABS in a muscle sheet - but only if you have a good diet in place. The saying: "ABS are not made in the gym. They are made in the kitchen," is partially true. "There seems to be a lot of misconceptions on the cut-off, torn, shredded, or whatever you want to call it," writes the force and the Expert FlexibilityAntranik Kazirien on his website. "If you have a thick layer of grease surrounding your abdomen, you will not see the tendinous intersections that create six- (or eight) pack. It does not matter if you have the ability to literally do 100 ups in a row or if you could Delimit 400 pounds. "

Made: According to a 2012 study in thePhysiology diary, people who exert only 30 minutes can show the same gains as people doing exercise for an hour - or better! On average, study topics that exercised for 30 minutes a day lost eight pounds in three months, while those who exercise for one hour have lost only six pounds. "We can see that exercise for an entire hour instead of half-time does not provide any extra loss in body weight or fat", researcherMads Rosenkilde, a doctorate at the University of Copenhagen, said in a statement.

Made: A simple logic dictates that more exercise means better health, and that, if you can swing a daily tour at the gym, you should. But your body must rest and allow muscles to cool. Screening See means that once you come back to the grind, your muscle fibers will be too worn up to grow.

"On the 24 to 48 hours after your workout, your body fights to rebuild these muscles, which leads to their strength, their endurance and improved tone,"writing Nicole Meredithfrom Toronto YMCA. "You probably felt this happen, in the form of pain and seal the day after a good workout. But if you hit the gym for a second time the next day, you interrupt the process, return the Energy that your body tries to use to re-build your muscles to another workout. "For best results, take a day or two discounts each week.

Made: It's good to get your cardio out of the way to the beginning of your workout, but that does not mean it's an effective strategy, according toMax smaller, a personal and founding trainer of the2 day of meal intermittent fast plan. "It's a huge mistake to do your cardio and exhaust me before gaining weight," said thatInternal business community In 2017. "Cardiopharsera your glycogen muscle shops, which is essentially your energy stored for explosive activity. This means that your strength and bodybuilding will be much less effective."

Made: Of course, when you start a lifting routine, you will start adding muscle to your setting. But it is necessarya lot work - from counting calories to methodically increase the amount of weight you raise-to really become bigger, saysJacqueline Crockford, CSC, the American Council on the exercise. "Gaining muscle mass comes from a heavy workout combination and excess calories," Crockford saidForm. "If you are doing a three-day resistance training a week and you do not eat more calories than you spend in a day, you will probably not see a ton of muscle growth."

Made: You may have heard of people around the term "skinny muscle". (As in, "I do not want to havebulky. I just want to build meager muscles. ») But despite the place of the term in fitness lexicon and its predictable use in gym gyms," lean muscle "is not really one thing.

AsPamela Geisel, MS, CSCS, CPT, an exercise physiologist at the hospital for the Special Surgery Sports Performance Center, saidSelf In 2017, "long lean muscles" became a popular marketing program for women who were afraid to "swell", but she noted that the muscles are meant by nature, so you can not really make them more Or less so. "No form of training changes the visual length of your muscles," added Geisel.

Made: When it comes to losing weight, many people go directly to the treadmill. But if your goal is to burn severe calories, do not avoid the weight room. According to 2019Search for the publication of Harvard Health, A person who weighs 155 books burns, on average, 112 calories of 30 minutes of bodybuilding, or 224 calories in one hour. And while it's not as much as break-in that, by comparison, burns 298 calories in 30 minutes for a 155 pounds nobody, there is certainly nothing to make fun!

Made: A 2016 study published in theJournal of Applied Physiology Led at McMaster University seems to refute this omnipresent exercise myth. The researchers tested two groups of pushers: a group raised heavyweights for 8 to 12 repetitions, while another lightweight weight lifting for 20 to 25 repetitions. At the end of the 12-week study, participants in both groups gained the same amount of average muscle of about 2.4 pounds, a value-proving that the number of representativesandThe amount of weight raised is what collectively constructs muscles.

Made: Even if someone looks like Hulk, they are not necessarily stronger than someone with a more DRUS frame. By 2015 the research published in the journalexperimental physiologyThe weightlifles and sprinters have actually stronger muscle fibers at least on a cellular level than bodybuilders. However, people of height action heroes have more muscle fiber. It is a classic quality by quantity scenario.

Made: Spot-Training is the idea that you can burn fat cells from a specific area on your body by working heavily. It is the idea that if you do hundreds of leg elevators, you would have incinerate the fat from your lower abdomen. Or, if you make thousands of squats, you would do the same thing to your quadriceps. But before you let someone talk to you in place of training, know that science indicates that it does not work. A 1983 reference study of the University of Massachusetts published inQuarterly search for exercise and sport Participants made SIT-UPS 5000 in 27 days. But there was no significant change in the body weight of subjects or body fat by the end of the study.

Made: During an intense cardio session, you can feel like books are literally sweat out of you. But unfortunately, this is not the case. According to the 2008 researchHealth & Fitness Journal ACSM, You weight indeed lose when you sweat, but you lose the water, not fat. The perspiration allows your cooling body by releasing the stored hydration. All this means is,You must rehydrate.

Made:When you rehydrate after transpireting, make sure it's not with a sporty drink, which ischarge with sugar. For example, your level20 ounces gatorade contains 34 grams things. So, drinking one, you are just inhibiting your progress. According to one article 2019 onLivestrong.com, The popular sports drink is effective when it comes to delivering some electrolytes, but if your body needs not, stay away from it because you add unnecessary sugar, calories and sodium to your diet.

Made: In the lobby of your gym, you can see those who have the biggest gourmet muscles shakes of protein. These people are trying to capitalize on the idea of ​​an "anabolic window" or the post-training period where your period is to synthesize muscle strengthening or the body protein at its maximum. The common thought decrees that this period is about 30 minutes. But, according to an article in 2018US NEWS & WORLD REPORT, The anabolic window can extend up to 24 hours after your workout. It is not that there is no harm in the consumption of immediate protein; It is simply not as necessary as previously thought. For example, in a study published in 2017Medicine & Science in Sport and ExerciseWhen men drank 22 grams of protein after their workouts, they did not build more muscle than those who do not.

Made: If you hit the gym with a boyfriend, you can be trained in the conversation, but tag-tame your efforts can also overeat your routine. According to a 2015 study in thePersonality Journal and Social PsychologyExercises work harder when they do side by side with a friend. In addition, working with someone who makes you more responsible!

Made: When you start exercise, your weight can stay exactly the same thing. And even more surprisingly, he could alsoto augment. While seeing that this happens in real time could be dismayed, it's no cause of alarm. More susceptible than no, it's just your body by adding muscle tissue, which means extra weight. If the weight you earn in the muscle does not cancel the amount of weight you lose in fat, you technically gain weight, but you still lose fat. "You can lose 10 pounds of fat and win 10 pounds of muscle and the balance shows no change," explains Roberta Anding , a certified dietitian and assistant professor in the Orthopedic Surgery Department of Joseph Barnhart Baylor University . "If your goal is to lose body fat and become stronger, a traditional scale may not be your friend. Advanced body composition tools that determine the percentages of grease, muscle, bone and the Water in your body can give you a better assessment of the body change composition. "