7 Fitness Facts Debunked by Experts
A lot of misinformation is circulating the web when it comes to fitness. We give you a list of what are facts about fitness as proven by experts in the industry:
Myth: Crunches are the key to flat abs.
Fact: They may be the most popular abdominal exercise around, but doing crunches is not the best way to lose that flabby stomach, reports Health. They are said to burn few calories so they don't aid much in fat loss. According to a study from Pennsylvania State University, crunches actually tone a small portion of your abs while more effectively engaging your entire core. You'll trim your waist more effectively by doing planks and bridges
Myth: The more you sweat, the more you burn.
Fact: Bodybuilding states that sweat has nothing to do with intensity. Rather, it's the body's way of regulating internal body temperature and cooling your skin. Sweating doesn't mean you burn more calories than usual. This is also supported by celebrity fitness trainer Nicole Chaplin, as reported in The Huffington Post. Lack of sweat does not indicate not enough effort.
Myth: Running is bad for your knees.
Fact: According to a study in Stanford University, older runners' knees were no less healthy than those of people who don't run, reports Health. Experts recommend doing a total-body strength workout at least twice a week in addition to your regular jogs to build up the muscles that support the knees. This will enhance running experience and prevent injuries.
Myth: Stretching helps your body recover faster.
Fact: While Chaplin confirms that stretching can improve flexibility, a recent study on the effects of post-workout recovery methods found no significant changes in blood lactate levels in individuals who stretch after exercise. Doing it right after a workout, when the body is still warm, is the best way to increase joint flexibility, reports Health.
Myth: You need to sweat for 45 minutes to get a health benefit.
Fact: Ideally, it takes 20 minutes per day of cardiovascular exercise to benefit the heart, says Chaplin. However, more studies are revealing the power of short workouts. A research conducted by Arizona State University found that people had consistent low blood pressure readings when they divide their daily walk into three 10-minute segments rather than taking a whole 30-minute stroll, reports Health. While this may be enough to keep up your general health, you'd still need to get more active if you're trying to lose weight.
Myth: A protein bar is a good substitute for a meal.
Fact: Protein bars are highly processed unless you make them yourself, reports Body Building. Highly processed food requires fewer calories to digest, so that benefit is diminished. It would be best to eat them as a treat instead of indulging in real dessert, like sneakers.
Myth: Yoga will get you ripped.
Fact: Yoga doesn't burn many calories because it doesn't require much oxygen. Unless you're doing hot yoga, reports Body Building. It also doesn't stimulate muscle growth in the same way that weight training does. Those who practice yoga that is buff often weight train too.
Check out a video from Buzzfeed for more fitness myths: