- Kenko Desk
Get Fit The Right Way—10 Fitness Myths Busted
Been hard at work in the gym and still not getting the desired results? Maybe you’ve been misled by some fitness myths. Let's bust ‘em.
Have you been working out dedicatedly without seeing any results? Or perhaps you’ve been eating your heart out trying to gain weight, but the scale hasn’t moved much. Putting in effort consistently and not getting anywhere is frustrating, isn’t it?
One reason for this could be that you’re still adhering to some urban legends or age-old myths about fitness. These myths may do you more harm than good. Here are 10 common fitness myths and the truth about them.
Myth 1: Stretching before a workout is good.
Fact: This is partially true. Stretching before a workout is good, but only if you target the muscles you want to work on in that session. You want to prepare your muscles for the workout you’re going to do, not overwork your whole body. Also, perform dynamic stretches instead of static stretches before a workout.
Myth 2: Long workouts are the best way to burn more calories.
Fact: We’re often led to believe that the longer or sweatier the workout, the better the results. The truth: The amount you sweat or the length of your workout has got nothing to do with your results.
Working out longer doesn’t mean that you’re working smarter. Spending hours on the treadmill or strenuously lifting weights makes you injury-prone, especially if you don’t have the proper form or posture. Instead, you want to engage in short bursts of high-intensity workouts throughout the day for a more impactful exercise regimen.
Myth 3: Eat more protein, and cut out fats and carbs.
Fact: Consuming artificial carbohydrates and fats is obviously a big no. However, this doesn’t mean that you consume only proteins. In fact, eating only proteins will expose you to heart diseases and obesity.
More importantly, carbs and fats are vital for your body. Carbs are your source of energy, and polyunsaturated and monounsaturated fats drive your brain function.
Consuming just 0.8 grams of protein per kilogram of your weight is enough to keep you healthy. Consume foods with complex carbs and healthy fats, not artificial carbohydrates and fats.
Myth 4: No pain, no gain.
Fact: Your workout effectiveness shouldn’t be measured by how much pain you feel after the workout. You need to understand the difference between pain and delayed onset muscle soreness. Don’t push yourself towards a painful workout. Instead, understand your body’s stamina and capacity.
A little pain after the workout (mostly due to microscopic tears in a muscle or inflammation) is acceptable. But persistent muscle, ligament, or joint pain means that it's time to see a doctor.
Myth 5: Lifting weights makes you bulky.
Fact: Lifting weights alone won’t lead to a bodybuilder's muscles; you also need to follow an appropriate diet. But, what if I don’t want a bulky body, you ask? No problem. You can still lift weights. Lifting weights does build your muscles, but it doesn’t necessarily lead to a bulked-up body.
Furthermore, strength training with weights actually offers several benefits like improved metabolism and heart health, well-oiled joints and ligaments, a redefined posture and balance, and increased stamina.
Myth 6: Detoxing helps lose weight.
Fact: Most myths spring from either partial truths or, occasionally, sound logic. This myth is yet another that is based on a partial truth; foregoing solid food will result in some weight loss.
That said, a prolonged detox may slow down your metabolism, making it challenging to sustain continuous weight loss. The drop in your weight will plateau after the initial period of rapid weight reduction. Additionally, you may suffer muscle loss as well.
Myth 7: Only morning workouts increase metabolism.
Fact: Starting your day with an energetic workout is beneficial. It will help you stay alert and keep your energy levels up throughout the day. But a workout at any time of the day can give you the same benefits.
In fact, waking up early can throw a wrench in your circadian rhythm if you're not a morning person. This will make you feel tired throughout the day or slow down your metabolism.
Myth 8: Running on a treadmill is less stressful on your knees than running on the pavement.
Fact: Running is good for your health. But if done with the wrong posture, you may expose yourself to all kinds of injuries. Since your feet are more used to walking on the ground, your posture is better adjusted for the pavement.
If you suddenly start running on the smooth surface of a treadmill, you could subject your knees and back to a whole new world of pain and suffering.
We are not saying that you shouldn’t run on treadmills. Rather, you don’t have to choose between a treadmill or the pavement. Also, if you run on a treadmill, you need to pick the right running shoes and strengthen your knees and hip joints with the appropriate exercises.
Myth 9: Your muscles will turn into fat if you stop working out.
Fact: Fat and muscle cells have different structures. So, there’s no question of your muscles converting into fat. You certainly don’t need to worry about that. Then, why does the body get flabby when you take a break from working out?
This is because your muscles deteriorate if you don’t work out. Also, your body starts accumulating all that energy you’re not burning anymore in the form of fat.
Myth 10: Fats are bad. Period.
Fact: Yes, consuming trans fats is bad for your health and can expose you to a host of diseases like cardiovascular problems, diabetes, cancer, obesity, and so on. However, good fats can actually help you lose weight.
Dietary fats help you absorb nutrients like vitamins A, D, E, and K, which protect your brain, produce good hormones and manage inflammation. Polyunsaturated fats fulfil your body’s fat requirement. Because fats take more time to digest, they can help you control your appetite and keep you from overeating.
Busting these myths was our responsibility; staying healthy is yours. Want more help from us for your healthcare? Avail discounts of up to 50% off on all your OPD bills like doctor consults, lab tests, medicines, daily healthcare, mental health support, eye care, at-home care, and much more. Just subscribe to the Kenko Individual Health Plan.