The prevalence of resistance myths and misconceptions about sports
You have decided to lose weight, increase efficiency and vitality of the body, or just improve health and mood? It is possible that you want as quickly as possible to revise your usual program of sports. Today on the Internet there are a variety of tips, techniques and recipes for maintaining good physical fitness at any age.
Unfortunately, not all recommendations can be considered effective, and some of them are able to bring your health more harm than good. We decided to share with you the most persistent myths and misconceptions about sports. Perhaps explaining stuff listed here to help you achieve the desired spiritual harmony and sporting achievements beneficial to most healthy way.
The first myth: in order to stay in good physical shape enough to play sports once or twice a week
The reality: one or two sports per week is not enough to fully enjoy sustained beneficial effect of exercise.
A researcher from Rutgers University in the US state of New Jersey Shawn Arent believes that in order to achieve tangible results people should exercise at least three times a week, adhering to a consistent and structured program. In good, sports need to deal with every day, with optional resort to exhausting training, every day is enough to make walking or jogging, that is to practice regular physical activity. Scientists are increasingly coming to the conclusion that physical inactivity is extremely negative impact on the work of the vital organs of the human body and can lead to emotional problems.
The second myth: Early morning - the best time for training
The reality: an ideal time for exercise - it's a time when you are doing physical exercises with the greatest efficiency and benefit for your health. Let's say you want to turn fitness activities into the daily habit while you like go to the gym in the evening. Fine, just get into the habit once and for all to adhere to the schedule you choose. And if you - an early bird and prefer jogging, do not deny yourself the pleasure every morning to run a few laps in the nearby park.
In that case, if you have no precise time-preference, choose the best morning. Some studies show that morning exercise helps to speed up weight loss, as the body comes in alertness and tunes in fat burning mode soon after waking.
The third myth: weight training contribute to making adipose tissue to muscle
The reality: from the physiological point of view, fat and muscle tissue are completely different in their structure, so the transformation of one into the other is absolutely impossible. Fat deposits under the skin and between the muscles around the internal organs, in particular around the heart. Muscle tissue, which is divided into three main types, dispersed throughout the body.
In fact, training with dumbbells, do not contribute to the transformation of adipose tissue into muscle and build muscle tissue in and around the fat. In this case, a healthy diet is still the best way to get rid of excess body weight. That is why the daily diet should be sure to include plenty of vegetables and whole grains, and low-fat varieties of meat, and, paradoxically, healthy fats, contained for example in olive oil and fish.
Myth Four: games, jigsaw puzzles, and increase mental capacity
The reality: According to numerous recent studies, familiar to all from childhood physical exercise have an exceptionally beneficial effect on mental activity and emotional state, ahead of the effectiveness of different kinds of puzzles and puzzles. For example, the recently published scientific reports show how any aerobic exercise, increase heart rate and causes a person to move in an intense pace for an extended period of time, useful for the brain. "With the help of regular physical activity, you will be able to pick up the key not only to your heart, but also to your brain," - wrote the authors of the study from Harvard Medical School blog.
The fifth myth: in order to lose weight you need to play sports
The reality is that if you want to lose weight, you should not rely on the fact that you will be able to "work" derived calories in the gym. According to experts, any weight loss almost always begins with "head", that is, from the acquisition of healthy eating habits and lifestyle changes.
"Proper diet plays a much more significant role in weight loss than exercise," - says a scientist at the University of Texas at Austin, Philip Stenfort.
Yet regular exercise are the most important component of a healthy lifestyle. When it comes to improving the health and mood, increase efficiency, expansion of cognitive abilities, desire to protect the brain from age-related disorders, the researchers believe that the effect of physical exercise can sometimes be even stronger than that of miracle drugs.
Myth Six: exercise regularly performing sitap (sit-up), you will gain a perfect press
The reality is that if you want to achieve good physical shape and become the owner of the strengths and the relief of the abdominal muscles, then you should pay attention to several groups of muscles located on the front, back and side lines of your body. Thus, in contrast to the exercise sitap intended solely for the development of abdominal exercise strap promotes endurance and overall strengthening of the body while cycling muscles of the arms, back and side areas.
"Such exercises like sitap or twisting affect only a narrow group of muscles - divide the study authors from the Harvard Medical School blog opinion. - Complete diverse training will help you strengthen several major muscle groups, as well as to increase coordination and flexibility. "
Myth Seven: Only strength training are needed for men
The reality: both men and women who dream to improve the shape and develop the basic physical qualities, have resorted to weight training as it is a great way to strengthen the muscles. In this case, the average woman in no way are not at risk to become a real bodibildersh, even if they are regularly engaged with dumbbells. According to studies, testosterone plays an important role in muscle-building, and the female body, in contrast to the male, on average, produces much less of this hormone.
Myth Eight: to lose shape, the body will need at least two weeks,
The reality: in the absence of regular exercise muscle tissue, most people can begin to break down within a week. "If you stop training, you'll notice how in just seven days rest your physical condition starts to deteriorate," - explained Shawn Arent.
Myth Nine: to bring the body in perfect shape will participate in the marathon or half marathon
The reality: there is no desire to participate in the marathon? Nothing wrong. Even if you do not overcome, and a ten-kilometer distance, you can take advantage of the marathon.
Fast and intense jogging in fact able to give your body some five or ten minutes a day of the useful benefits that usually makes a run for several hours. People who focus run at least one hour a week, if they do it for a few minutes every day, say the same positive effect on the heart muscle, and that people are running through a week for more than three hours.
In addition, recent studies indicate that short and intensive training with alternating periods of peak load and rest not only effectively affect your appearance and improve health is not worse than long endurance training, they are also much more interesting than the monotonous running.
Myth Ten: regularly making entries in a food diary, you get a clear idea about your diet, you are able to identify the most hazardous and high-calorie foods
The reality is that even those people who captures every calorie eaten, honestly trying to control all meals and any physical activity took place, sometimes not very objective and easily make his diary undeserved favors. "People tend to overestimate their physical activity and underestimate the amount of food consumed, - says Philip Stenfort University of Texas at Austin. - They always think that they burned more calories than you got. "
Myth Eleven: sports drinks help to quickly make up for fluid lost during exercise due to sweating
Reality: sports drinks mostly consist of sugar and water. Instead, experts recommend drinking plain water and eat after a workout an easy snack rich in protein because protein helps repair muscles after exercise.