Top 10 Fitness Myths

Top 10 Fitness Myths

Some fitness advice can actually be harming your hustle and preventing you from reaching your goals. We’ve all seen those viral videos of people completely embarrassing themselves at the gym by using a machine inappropriately, or doing an exercise blatantly wrong. However, some things you hear and read might not be as clear, so we’re here to help distinguish right from wrong. Keep reading for the top 10 fitness myths and what we know to be true.

1. Myth: You should work out in the morning for best results.

Truth: Time of day doesn’t matter; as long as you are making time in your day to work out. Once you make it a routine, your body will adapt.

2. Myth: Crunches and sit-ups are the best exercises to get abs.

Truth: Your diet is the most crucial aspect in seeing your abs; they say abs are made in the kitchen. Everyone has abdominal muscles, but whether or not you can see them depends on how much fat is covering them. What you eat has a greater impact on fat burning than what exercises you do. However, many different exercises help strengthen the core muscles. Try planking – it engages your entire core, resulting in a better burn.

3. Myth: Lifting will make you too bulky.

Truth: This only happens if this is your goal, especially for females, you have to eat a TON of protein and carbs to truly get bulky from lifting, otherwise it will actually shape you, lean you, and tone your body. Women don’t have as much natural testosterone as men, resulting in less “bulking up”.

4. Myth: Doing cardio before weight lifting results in a better work out.

Truth: While both are important components in your work out, heavy cardio before lifting will only result in fatigue and hinder your weight lifting abilities.

5. Myth: If you’re not sore, the workout wasn’t good enough.

Truth: Inflammation causes soreness; the best way to measure the success of your workout is compare how you performed compared to your goal. An intense workout causes microscopic damage to the muscle fibers, resulting in muscle soreness. If the pain lasts over 72 hours, you may have worked out too hard or caused more serious injuries.

6. Myth: Weight lifting and training changes your fat to muscle.

Truth: Weight lifting only increases your muscle mass. The best way to burn fat is to maintain a healthy, balanced diet, and maintain a caloric deficit.

7. Myth: Stretching before working out can prevent injury.

Truth: Warming up and stretching are different things. Warming up is beneficial and should mimic the routine you’re about to do, just less intense. Recent studies have found that stretching before a workout does nothing to prevent injury. Some researchers believe it actually impedes your performance as it undermines your strength and speed.

8. Myth: You can target weight loss to specific body regions.

Truth: Your body pulls fat from different regions depending upon your genetics. This is something that you cannot control. Consuming less calories than you are burning will result in weight loss from wherever your body decides.

9. Myth: The more you sweat, the more fat you burn and weight you lose.

Truth: Sweat is the body’s way of cooling off; fat oxidation occurs within the body. In other words, sweating doesn’t burn more fat.

10. Myth: Carbs are bad for you.

Truth: “White carbs” , or highly processed foods, are not so good for you, but complex carbs are great, especially if you are an athlete or work out often. These help with muscle soreness and give you more energy. Think more whole grain and starchy vegetables.

We know it can be hard to tell what source to trust when you’re looking for the best fitness advice. Keep your goals in mind and remember these “truths.” A balance of diet and exercise is vital, you can’t control your genes, and sweating more doesn’t mean burning more fat. Do your research and learn about your body and what you’re comfortable with as you create a routine that works!

Does Yoga Really Have Any Health Benefits?

What is Yoga?

Yoga is an ancient Indian practice that aligns one’s mind and body, through poses, asanas, breathing exercises and meditation. Derived from the Sanskrit word, “Yuji” – meaning union or yoke, practicing yoga offers several benefits for both physical and mental health.

What are the Health Benefits of Yoga?

Yoga offers a diverse range of health benefits. Some of these are visible within a few classes, while others happen after a few months of practicing yoga.

  • More energy to carry out daily tasks
  • Lower stress levels
  • Enhanced blood circulation
  • Lowered blood pressure
  • Better cardiovascular endurance
  • Improvement in the functioning of internal organs and digestive health
  • Increase in metabolic levels
  • Enhanced immunity
  • Improved sexuality and self-confidence
  • Better Sleep

What are the Long-term Health Benefits of Yoga?

Practicing yoga regularly offers a wide range of health benefits and keeps various lifestyle illnesses at bay. Here are a few long-term health benefits of yoga practice.

Improves Flexibility Practicing yoga three times a week is known to enhance flexibility levels in individuals of all ages.
Lowers Anxiety and Depression While yoga lifts up one’s mood instantly, the long-term effects like reducing symptoms of depression and anxiety occur after 90 days of practice.
Stronger Immune System Practicing yoga causes internal cellular level changes to the immune system over the long term, thereby improving the body’s defense mechanism.
Stronger Bones Practicing yoga for just 12 minutes a day helps to improve bone density and reduce bone loss.
Good for the Heart Yoga when practiced over the years, helps to minimize the implications of cardio diseases, by lowering cholesterol levels, and helps to keep blood pressure under check.
Weight Management Yoga asanas, when practiced regularly, improve the metabolic rate of the body, thereby aiding in weight management.

What are the Emotional Health Benefits of Yoga?

Yoga creates a strong connection between the mind and body, thereby improving one’s emotional health benefits.

  1. Uplifts mood and increases the energy levels of the body
  2. Reduces stress and anxiety
  3. Fights depression
  4. Paves the way for self-acceptance and builds self-confidence
  5. Helps to control one’s temper, by building self-control
  6. Adds a positive outlook to life
  7. Better concentration and enhanced memory
  8. Improved social skills
  9. Adds tranquility and calmness to your mind, while dealing with the mounting pressures of urban life

 

Does Yoga Make for a Good Workout?

Yes. It depends on the type of yoga techniques you choose. For instance, practices like Iyengar and Hatha yoga are slow and are meant to soothe, relax and improve the flexibility of your body. While other methods, like Bikram and Power Yoga, are vigorous and make for a good workout.

What are the Target Areas Toned by Yoga?

Cores Poses like boat pose and side planks help you target every core muscles giving you flat abs and toned stomach.
Arms With yoga you can tone your arms with your own body, without using any external weights or machines. Poses like the crane pose, cow pose, and plank are challenging for your arms as they make use of your full body weight.
Legs Yoga asanas and poses work on all parts of your legs including thighs, hips, and quadriceps.
Glutes Yoga moves like bridges, warrior poses and squats help to scult and tone.
Back Yoga is one of the best methods to relieve a sore back. The downward facing dog, cat pose, cow pose and child pose give your back muscles a good stretch.