Fitness myths: You can safely forget these 8 sports wisdom

Fitness myths: You can safely forget these 8 sports wisdom

There are many different myths about personal fitness that continue. We put the eight best known to the test and explain why they are not correct.

Sport is a very individual topic as each body responds differently to different training sessions. But some widespread myths can actually be disproved scientifically. Does fat burning only start after 30 minutes? Do Beginners Really Sweat More Than Trained Athletes? We clear up these and other myths here.

Myth: Fat burning does not start until after 30 minutes

This fitness myth persists, but it is wrong. The so-called aerobic and anaerobic mechanisms, which are responsible for supplying the body with energy, run in parallel and not one after the other in sliding transitions. Yet many people today believe it.

The most important factors are the duration of the load and the intensity of the load. In particular, the intensity of the load has an influence on the type of energy supply. So when you jog slowly, due to the low intensity, there is an aerobic supply of energy. This means: The focus here is on burning fat and consuming oxygen – even if you only jog for 15 minutes.

Myth: Crunches automatically help you get a sixpack

Although it hurts: It’s a myth too. While crunches are a great abdominal fitness exercise because they primarily strengthen the rectus muscles, they will not lose belly fat – even if you do 200 of them a day.

Six to twelve repetitions per. set is sufficient to build muscle mass in the abdomen. In order for the muscles to get enough growth impulses, you may want to integrate extra weights or train on unstable surfaces. This also trains the deep muscles. For one thing is true: Only where trained abdominal muscles are present can they also appear.

For this to happen, however, the body fat percentage must be reduced. However, the optimal body fat percentage for a six-pack depends to a large extent on individual dispositions. You can reduce your body fat percentage through exercise, but not specifically in the abdomen or other body regions. Each body breaks down its fat stores differently.

If possible, crunches should be combined with other abdominal exercises to train the oblique lateral abdominal muscles adequately. You can easily achieve this by, for example, installing a sloping crank or lifting the pelvis.

Myth: Jogging on asphalt damages joints

This is also a mistake. Jogging on a paved road or path poses no greater risk to your joints than running on forest trails.

“Neither the surface nor the running shoes are the cause of joint problems. Through a smart interplay of running shoes and running technique, everyone can train injury prevention. Heel runners require more padded shoes, which can reduce impact forces and joint wear. Runners also have fewer problems with the natural midfoot running style, which is generally preferable for runners. The impact forces when running through the midfoot are absorbed less by the joints than by the muscles, ”says Andreas Butz, also known as the“ running pope ”and founder of Laufcampus.

Under certain circumstances, jogging on soft forest bottoms is even more harmful to the joints than running on solid ground. Due to the unevenness of the floor, your feet have to do a lot of balancing work so that you do not twist your ankle.

Diet also plays an important role. It is normal for the articular cartilage to become worn. But with adequate nutrition, it can quickly rebuild. “Unless the renewal processes – the regeneration – are inhibited by metabolic disorders such as industrial sugar. Over time, this can lead to permanent damage and thus osteoarthritis, with or without walking on asphalt or forest floor, ”Butz emphasizes.

Myth: Exercising on an empty stomach helps you lose weight

This myth is only partially true. If you want to lose weight, you need to have a negative energy balance. Specifically, it means: You need to burn more calories than you consume. If you want to work out on an empty stomach in the morning to break down your fat stores, here are a few recommendations to keep in mind.

“Exercising on an empty stomach can be helpful because insulin levels affect or stop fat burning. So if your only goal is to lose weight, exercising on an empty stomach would be conceivable,” advises sports researcher Dr. Dr. Michael Despeghel.

“For the competitive athlete with about 1,000 hours of training a year, this is not an option. You may burn a little more calories on an empty stomach, but this method inhibits muscle growth and an increase in performance can no longer be guaranteed,” says the health expert.

If you still want to exercise on an empty stomach, you should ensure an adequate protein intake of 1.2 grams per kilogram of body weight per day. Because the longer your workout lasts, the more pointless it is to train on an empty stomach. According to Despeghel, 30 minutes makes sense and is sound from a sports medicine point of view.

5. Myth: Heating requires extension

Unfortunately, this supposed wisdom is also a myth: “Before running, light relaxation exercises such as sit-ups, arm circles or ankle work on the spot are ideal,” recommends Andreas Butz. Stretching before training can reduce performance and even be harmful.

“Anyone who does this for five minutes sitting after a long day in the office before training will certainly be able to run easier and easier afterwards,” says the running expert, warning: “Static extent, on the other hand. – if at all – only for the warmed up and therefore good. “Muscles with good blood circulation are recommended after training.” It is not a must, but it is a good end to the training.

In a study from the University of Limerick in Ireland, researchers examined the effects of extent. The result: Classic stretching tends to tighten the muscles rather than loosen them because the body tries to compensate for the stretching stimulus and responds by pulling the muscles together.

After evaluating more than a hundred studies, American experts also come to the same conclusion: Static stretching before training makes you slower and weaker.

Myth: Only those who train effectively will have sore muscles

This statement is also incorrect. Sore muscles are caused by microfiber tears in the muscles, which can develop into sore muscles depending on the load on the muscle. However, there are various influences that can trigger muscle soreness – for example, new, unknown exercises, uncontrolled movements or a mineral and vitamin deficiency.

Beginners are particularly affected by sore muscles. Only with time does the body get used to the new movement sequences and react less strongly with sore muscles.

Even advanced athletes can provide adequate incentives for muscle growth through a high intensity of exertion. In summary, it can be said that sore muscles are not an indication of good muscle building.

Myth: Those who are untrained sweat more

Again, this is simply a myth. The number of sweat glands is crucial to the amount of sweat. Genetic predispositions are also crucial to whether you tend to sweat a lot.

There are also people who have what is known as sympatheticotonia. In these people, the tension between the parasympathetic and sympathetic nervous systems is shifted in favor of the sympathetic nervous system. Those to which it applies can also be termed as power types. Because they get excited quickly even without training and sweat faster – regardless of fitness level.

There are also people who respond to tachikar due to a genetic predisposition. This means that you still have a higher heart rate compared to people with the same level of fitness and under the same intensity of exertion. As a result, these people sweat more – even regardless of fitness level.

Myth: The best exercise to lose weight is jogging

“You can not say that,” says Dr. Dr. Despeghel. “Two points need to be right: the ability to destroy sugar and the ability to burn fat. It depends on the muscles. Fat burning only works optimally with a large amount of muscle, as muscle also needs energy and burns calories during the non-training period. ”

At a heart rate of 120 beats per minute, the body draws 80 percent of its energy from the body’s own fat stores. Conversely, it means: With a calorie consumption of 10kcal / min and a training duration of 30 minutes, 26 grams of fat and only 15 grams of carbohydrates are burned.

For comparison: With a heart rate of 160 beats per minute, the body gets only about 50 percent of the energy it needs from its own fat reserves. But due to the higher energy consumption – around 23kcal / min – you burn more fat – around 37 grams – than at a lower heart rate.

“For long runs, the absolute number of kilocalories can be higher, but there is hardly any afterburning effect.” Therefore, the expert recommends a mix of endurance and strength training because a higher percentage of muscle means a higher insulin uptake capacity. The result: less excess energy is stored as fat reserves.