Today, the health-improving physical culture market has billions of dollars in volume only in the USA. After all, millions of people have a desire to lose weight and look beautiful. But many do not know anything about effective training schemes and rules in this area.
Physical education lovers are millions, but many of them simply remain in ignorance. As a result, each person looks at physical culture and its place in life only from personal experience. All this generates many myths about physical exercises, which are worth considering.
The path to results lies through pain and suffering.
During training, it is really necessary to give all the best, almost at the limit of endurance. However, if there are unpleasant feelings and bad state of health, weakness and pain, one should think about it. Discomfort can still be tolerated, but is the pain normal? It should not be under normal physical exercises. The idea that classes should cause pain is even harmful. After all, unpleasant sensations in the muscles during the exercise indicate that there was some damage inside. Small pain sensations are allowed only in beginners. This myth is constantly refuted by physiotherapists, doctors and just research. Nevertheless, people still believe that in physical exercises it is necessary to exercise strong-willed effort and exercise through pain. This myth turned out to be so stable that experts from the famous popular science program Destroyers of Legends were forced to take it for it. It must be remembered that even with serious exercise, pain signals must stop the exercise. In addition, a person because of discomfort will quickly lose the motivation to continue such activities, and in fact training should give the opposite effect.
Pain in the muscles appears due to the formation of lactic acid there.
It often happens that one to two days after training in muscles, a licking pain is formed. It turns out that this syndrome is called delayed muscle soreness. But lactic acid, produced in the course of loads in muscles in this case at all with nothing. The fact that the pain in the muscles is directly related to the formation of lactic acid there is a common myth. It is produced in muscles, when they are forced to contract without access to oxygen, or anaerobically. This can happen during training with weights. But aerobic loads, such as walking or jogging, suggest the active participation of oxygen. Lactic acid is formed quite a bit. So do not assume that this syndrome is directly related to it. In addition, lactic acid shortly after training generally leaves the muscles, long before the onset of pain. And it appears because of muscle ruptures that are formed during training. This is especially common among beginners. During the exercise, heavy loads cause microfractures of the muscle tissue, which causes inflammation and pain. Nevertheless, damage to muscle tissue is the first step to further its growth, increase in strength. Muscles are made from continuous protein fibers, which, when contracted, compress the entire muscle. And new, strong and healthy fibers just appear on the site of the gap, restoring this place in an improved version. From this it follows that as you become accustomed to the loads, you must gradually increase the volumes of working scales, only this way you can develop the strength and volume of muscles.
Pain from the first training can not be avoided.
If you want to avoid all unwanted pain, then you should use the recommendations of doctors. The training program should start slowly, gradually increasing the load. Make sure that the body is ready for the load. In the case of the appearance of painful sensations, one should take a day or two to recover. You can also advise to replace the power training treadmill.After all, the sense in training, which because of the pain in a week will be impossible, just not in the long term.
Exercises should take a long time.
Speaking about a possible bad state of health, it is worth noting that entry into the form should not take long. For most people this fact is very encouraging. Also worth mentioning is that there is no magic or simply universal way to quickly get into a good shape. But there is evidence of recent research that makes it clear that a good training program does not mean daily hours of exercise at the gym. Canadian scientists from McMaster University have proved that 20 minutes of daily training is enough. But in this case there is some kind of dirty trick. After all, in order to achieve results in the shortest possible time, we must dramatically increase the intensity of training. For this, the very high-intensity interval training, which was discussed above, was developed. Doctors believe that such exercises can actually shorten the duration of training, but at the same time to achieve the result requires more intensity. Daily can be laid out for a full 15 minutes. But only for the majority of such loads seem so high that they will last only a few days. Before the beginning of such training it is necessary to consult your physician beforehand, and gradually increase the load. Everyone should find their own golden mean between the intensity of their studies and their duration. If there is a free hour of time, then do not rape your body in excess of a tight workout in half an hour. To proceed to them follows, if there is a real readiness for them.
You have to devote yourself entirely to training.
It is also worth remembering that regular repetition of exercises can really be beneficial to health, but from time to time you have to take walks in the fresh air. After all, are not you going to devote your whole life to the gym? And even a half-hour walk in the air will give the body quite a lot. Any activity is good, but do not deprive your body and seek to lock it in the gym.
During training, you need to use special, sports, drinks.
Advertising can say anything that these remedies help to restore the supply of minerals, electrolytes and other substances. People simply believe in this without thinking about the truth. In fact, sports drinks help to improve the quality of training with high intensity and duration of more than an hour, they can be comparable to a triathlon or a marathon. The task of such means is to provide the body with water, which goes along with sweat, sugar in the form of glucose, which is a fuel for muscles. After all, at high loads, additional food does not hurt them. If the loads are not too great, but we are talking about a half-hour run on a running simulator or a city trip on a bicycle, then talking about the need for such drinks is not worth it. It is also worth remembering that if a person aspires to lose weight during training, then with such means he should be doubly cautious. After all, the calories contained in the sports drink, easily compensate for those that were burned during classes. Naturally, all these nuances producers of such products in their advertising prefer to keep silent. People think that sports drinks are needed in any training. But in fact they are useful only for those who need them. Most of the moderately engaged people will be enough water. And this opinion is shared by most specialists who do not depend on the producers of such funds. For example, there is a whole self-proclaimed Institute of Sports Sciences “Gatorade”, which released an entire article about the general benefits of consuming such drinks. And this text was quickly replicated by many sources, only spreading this myth even more.
Before stretching you need to stretch, it will help to avoid injuries.
I must say that this statement is very controversial. Stretching has plus pluses and minuses, except supporters and opponents. Many in general confuse warm-up and stretching. The first is especially important before a heavy load and really helps to avoid injuries. But stretching can reverse, reduce the quality of the exercises. The statistics provided by the Centers for Disease Control and Prevention says that stretching does not prevent injuries at all. When preparing for exercises it is important not to mix up the stretching and warm-up. Before training it is necessary to be warmed up well, and here it is possible to be stretched only slightly, to improve flexibility. Prolonged stretching is appropriate during prolonged sedentary sitting in the workplace.
Training will not allow you to lose weight, it’s just a way to build muscle.
To combat excess weight, an integrated approach must be applied. Only one training problem this quickly solve simply can not. That’s why people are so often disappointed in physical education and turn to newfangled diets. But this common statement is not entirely true. Let it be based on the results of studies, according to which people who lose weight with the help of physical education do it more slowly than those who diet. The fact is that it is much easier to limit the consumption of calories, rather than then try to burn excess in the gym.
Many people change the diet regime much easier, but this does not mean that the increase in muscle mass leads to an increase in the total weight.
Really, the mass of muscles can grow, especially because of strength training. Some believe that this leads to weight gain, and not vice versa. But the muscles can not grow from diets for weight loss, they need training. And with weight loss, people lose muscle together with fat. Exercises are called even in the process of losing weight to keep the muscles. If in the period of a diet with extra pounds, muscles will go away, it will slow down the metabolism. That’s why dieters are so prone to back weight gain. But training prevents the loss of muscle mass, the rate of metabolism remains at the same level, and re-typing of fat is not so likely. Those who are looking for real stories of a successful fight against extra pounds, you should not turn to commercials, but read the stories on the NWCR website. This private organization just collects, summarizing, stories about successfully and permanently losing weight. Excess weight makes people feel lonely or doomed to failure.
But this is not a cross on health. With the help of physical education and sports you can not only lose weight, but also return to a healthy lifestyle. Feeling abandoned is not worth it, because a diet, together with physical education will help return to a healthy lifestyle. There are whole scientific centers that will tell how training can reduce the risk of diabetes and many forms of cancer, what can we say about getting rid of depression and anxiety.
With the help of exercises you can quickly lose weight.
This myth is the reverse of the previous one. But you can not blindly believe in it. After all, people just give up training without finding any desired changes after long and stubborn training. The problem is that physical exercises, although they help to lose weight, but in a different way. You can not simply increase the number of calories burned with respect to what was received, as is usually done. Overcoming an hour per kilometer, you can burn 100 calories. And just sitting in a chair for the same time, you can burn twice less. Present weight loss is possible only when the limit of tolerance of loads to the muscles will constantly grow from the very beginning of training. The myth of fast weight loss in training was destroyed. During the exercise, a person begins to walk faster or even start running. Perhaps the distance and time of walking will increase. But if together one kilometer run five, then 500 calories will burn right away.It will take more time, but you can lose weight more effectively than just sitting at home. Improvement of well-being will come quite quickly, but it is not necessary to confuse it with directly losing weight.
To grow muscle, you need to use dietary supplements.
This myth is another created by marketers. But he is truthful only for a narrow circle of athletes. But will sellers, chasing profit, say this? Nutritional supplements can be useful for a bodybuilder or weightlifter, but an average person who lifts weights 2-3 times a week, just to support himself in shape, no need to ingest protein shakes or creatine. Scientists say that in fact to increase muscle volume and strength the body needs a protein. However, it is already contained in our usual food. Therefore, in additives simply there is no sense. And what is offered to us under the guise of food additives is the same protein released from soy and milk. Therefore, such a waste of money – the encouragement of companies that perform the usual work of our body. It is also worth remembering that getting protein from ordinary food, we in addition to it gain energy and energy in the form of calories, and carbohydrates, which is so necessary for training. And to refuse a protein cocktail, if he likes, no one calls. You just need to remember that this is a very nutritious, vitamin-rich and protein-rich dish. It can turn into excess calories, if after a workout and even eat. But this dish can be cooked for yourself. Another approach is acceptable for those who are seriously engaged in bodybuilding and a few hours each day raises a lot of weight. But the average person needs no such food additives.
Training is dangerous for those who did not work in their youth.
In fact, it’s never too late to take care of your health, just with age you need to increase caution and care. In 2009, conducted studies based on the testimony of 1800 older people. It turned out that someone who started or continued to play sports in old age, on average lived longer. And in recent years these people have felt better than those who refrained from exercising. Therefore this myth should be considered insolvent. The main thing in this matter is a careful selection of a training program that takes into account the age of a person, his physical abilities. Then the positive effect will immediately manifest itself. Physical education at this age can improve memory, relieve feelings of anxiety and depression, even joint pains will pass.
It is better to train at home than in a gym or, conversely, it is better to train in a gym than at home.
Is it worth it to figure out where to train better? After all, opinions are divided exactly half, and all research is at an impasse. First of all, it is necessary to stop opposing one another and understand that everyone is free to train wherever he likes. In 2009, the newspaper “The New York Times” published an article in which, based on research, it is said that people often begin to engage in physical education if they have sports equipment at home. But in the long run, refusal of training is more often. But this can not in any way attest to the fact that home sports corners have a bad influence on the motivation for doing sports or, on the contrary, inspire at the initial stage. After all, research proved that the main thing is persistence and the desire to achieve results in physical education, adherence to the sports regime. And it does not matter at the same time, where is the right equipment – in the next room or in the gym far from home. As a result, those who believed in themselves and in their goal and forced them to train, often achieved results, including at home. It turned out that those who were not so confident in their abilities, decided to engage in the gym or included training in the routine of their day. So it turns out that both parts of this myth are false.The effect of training depends not on where it occurs, but on the motivation of the person and the focus on achieving results.