There are numerous misconceptions about fitness floating around. Regardless of the sources, holding onto myths can lead to bad habits and prevent you from achieving your fitness goals.
However, it’s important to upgrade your wellness routines based on your progress and facts backed by expert knowledge. Here are some myths you should avoid.
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1. Exercise Must Be Long To Be Effective
The notion that exercise should be lengthy is baseless, but it is among the top excuses people lean on to avoid fitness schedules.
Even 20 minutes of activity is enough to increase cardiovascular and respiratory activity. The good thing is that you can break the workout into smaller sessions to ease the strain.
You can also stagger the fitness activities throughout the day, depending on your schedule for the day. Breaking activities up into smaller chunks throughout the day is just as beneficial.
If you still find this challenging, you can go with smaller activity bursts of about two minutes.
Regardless of your lifestyle, time should never be an excuse for skipping your fitness routine. Typically, the benefits of a regular fitness routine are too many to ignore.
About 75 minutes of workout per week can extend your life by almost two years, which is about six minutes for every minute of a workout.
2. You Can Only Exercise At the Gym
Most people consider going to a gym a sacred ritual that helps them exercise and catch up with peers.
However, it’s not the only option for effective fitness activity. The simplest way to incorporate fitness activity is by including brief daily walks.
You don’t need any complex equipment to start a walking exercise. The recent lockdown has taught people how to adapt and accomplish important goals from home.
Whether you want to start resistance training or pushups, you can get a well-rounded workout without sophisticated equipment.
If you need some direction, there are tons of online tutorials about performing specific exercises.
In addition, you can find ways to include stealth exercises by adjusting your routine. For example, you can use the stairs more often, walking and cycling instead of driving.
3. Muscle Pain Is Necessary For Progress
Exercise doesn’t have to inflict pain during and after the activity.
If you experience muscle pain a day after your workout, you’re dealing with a delayed onset of muscle soreness –which stems from microscopic muscle tears.
While this condition can be uncomfortable, it often subsides in a few days.
Typically, the condition occurs when exercising rigid muscles. It may occur at the onset of your fitness program or after switching your routine.
However, muscle soreness doesn’t indicate workout effectiveness or improved fitness levels. As the muscles adapt to the activity, you’ll be less likely to experience soreness.
If you are sore, maintain active movement, hydrate, and get enough sleep to ensure a quick recovery.
Alternatively, you can visit a wellness spa and get a deep massage to soothe the muscles. This website can help you learn more about the benefits of the spa experience to your wellness and fitness goals.
4. Strength Training Is Meant For Body Builders
Contrary to the widespread belief, strength training benefits everyone regardless of age or gender.
In fact, you should engage in a strength training exercise at least twice a week.
This does not imply lifting heavy weights during your workout sessions. Your primary goal should be to improve and maintain your body strength.
A good resistance band will do the trick, so you don’t have to lift weights to tone your body.
As you age, it’s vital to focus on strength exercises to reverse and manage the accelerated loss of muscle mass.
Most importantly, strength training can minimize the effects of various age-related conditions, including,
- Pain from arthritis
- Reduce back pain
- Strengthen bones
- Improve sleep patterns
5. Morning Exercises Are The Most Effective
Most people feel that workouts are best done in the morning hours.
Starting the day with exercise can energize your body and clear the mind about goals you are yet to accomplish by the end of the day.
However, this doesn’t mean that you can only exercise in the morning.
Your body consists of complex systems with an accurate biological clock that oversees numerous body functions, and exercise can have different effects.
There is a correlation between morning exercises and effective weight loss. Morning exercises can also boost productivity throughout the day and enhance your sleep patterns.
As you go through the day, the body temperature increases, leading to high muscle contraction. These changes at the muscular level improve exercise efficiency and can lead to better performance during your workouts.
Ultimately, the most appropriate time for fitness workouts depends on your daily schedule and lifestyle.
It’s best to plan your exercise routine around the most appropriate time of the day to ensure you can stick to the program and get optimum results.
6. Increase Your Protein Intake and Avoid Carbs and Fats
Diet recommendations focusing on proteins while cutting back on fats and carbs may be less effective.
While you shouldn’t consume too many saturated fats and refined carbohydrates, protein-based diets don’t accelerate weight loss or solve all fitness issues.
In fact, excess protein increases the risk of obesity and cardiovascular diseases.
Typically, consuming about 10 ounces of lean protein per day can provide sufficient fuel for your body. Some trends suggest avoiding fats and carbs in your diet if you want to lose weight quickly.
However, carbohydrates are essential sources of energy to fuel the body. However, some carbohydrates have a higher value than others. You should focus on complex carbs like fruits, brown rice, and beans.
Similarly, monounsaturated and polyunsaturated fats are vital for optimum brain function.
Instead of following a strict low-fat diet, you can incorporate healthy fats by consuming foods with Omega-3 fatty acids, avocado, and oils from coconuts and olives.
Maintaining a reliable fitness routine is vital for keeping your body strong and healthy.
And while there is tons of advice from different sources, some claims may jeopardize your fitness goals. It’s important to distinguish between what works and what doesn’t.