For all the fitness freaks and those who aspire to get fitter, here’s some news! Myths about fitness are all over the place. We ask expert Dr Ali Irani – Head of Physiotherapy Department at Nanavati Super Speciality Hospital to bust some myths for us!
Myth #1: You should work out everyday
Definitely not true. When you work out, you are breaking down muscle fibres so they can rebuild to be stronger. However, to do this, you need to give your body, some time to recover from working out. Aim for one to two days per week of recovery/rest which means doing something that doesn’t put stress on your body, like gentle stretching or a walk.
Myth #2: You can focus on losing fat from certain body parts
Spot training is not a thing. If you want to lose fat from a specific spot, you need to lose overall body fat. Incorporating strength training can help you hit your goals as this process requires the body to work harder, burning more calories in the process.
Myth #3: Doing lots of cardio is the best way to lose weight
If your goal is weight loss, logging endless miles on the treadmill isn’t always the best approach. A combination of both high-intensity cardio and strength training is a good idea. And don’t forget, when it comes to weight loss, having a smart nutrition plan is the key.
Myth #4: Strength training means using machines and heavy weights
Strength training means using resistance to work your muscles—and that resistance doesn’t necessarily have to come from a machine or a heavy weight. You can use your own body weight or tools like kettlebells, medicine balls, and resistance bands to add resistance.
Myth #5: Sports drinks are good for you
They’re not. In fact, because these drinks are loaded with sugar. By drinking one, you are just inhibiting progress. Stay away from sports drinks, before, during, and after your workout.
Myth #6: The longer you spend time in the gym the better
Spending hours and hours at the gym, or training multiple times a day, does not yearn better results. Training needs to be good quality (technique and intensity) with a clear direction and objective. Without these factors, your training just becomes ‘junk-work’.
Myth #7: Working out gives you the license to eat poorly
It is a tempting situation: You have worked out hard and want to reward yourself with a pizza because “calories won’t count”. Unfortunately, you cannot outrun a bad diet. “Our weight is mainly determined by what we eat — it comes down to 80 percent food and 20 percent exercise.”
Myth #8: Thin people are healthier than overweight people
Weight is certainly an indicator, but measurements like resting heart rate and blood pressure are better ones. Fat around the organs is related to adverse health effects and is prevalent in people who don’t exercise — whether they’re thin or not.
Myth #9: If you didn’t exercise when you were younger, it’s too late to start
It is never too late to start working out – you can reap benefits at any age. Exercise can help reduce the risk of bone and muscle diseases and help enhance daily functionality even later in life.
Myth #10: A hot bath will prevent muscle soreness
When you exercise, your blood vessels open wider and stay that way for at least an hour afterwards. Soreness occurs when waste products like lactic acid settle in your muscles through these dilated vessels. Colder temps constrict vessels, limiting the amount of waste product that accumulates.
Myth #1: You should work out everyday
Definitely not true. When you work out, you are breaking down muscle fibres so they can rebuild to be stronger. However, to do this, you need to give your body, some time to recover from working out. Aim for one to two days per week of recovery/rest which means doing something that doesn’t put stress on your body, like gentle stretching or a walk.
Myth #2: You can focus on losing fat from certain body parts
Spot training is not a thing. If you want to lose fat from a specific spot, you need to lose overall body fat. Incorporating strength training can help you hit your goals as this process requires the body to work harder, burning more calories in the process.
Myth #3: Doing lots of cardio is the best way to lose weight
If your goal is weight loss, logging endless miles on the treadmill isn’t always the best approach. A combination of both high-intensity cardio and strength training is a good idea. And don’t forget, when it comes to weight loss, having a smart nutrition plan is the key.
Myth #4: Strength training means using machines and heavy weights
Strength training means using resistance to work your muscles—and that resistance doesn’t necessarily have to come from a machine or a heavy weight. You can use your own body weight or tools like kettlebells, medicine balls, and resistance bands to add resistance.
Myth #5: Sports drinks are good for you
They’re not. In fact, because these drinks are loaded with sugar. By drinking one, you are just inhibiting progress. Stay away from sports drinks, before, during, and after your workout.
Myth #6: The longer you spend time in the gym the better
Spending hours and hours at the gym, or training multiple times a day, does not yearn better results. Training needs to be good quality (technique and intensity) with a clear direction and objective. Without these factors, your training just becomes ‘junk-work’.
Myth #7: Working out gives you the license to eat poorly
It is a tempting situation: You have worked out hard and want to reward yourself with a pizza because “calories won’t count”. Unfortunately, you cannot outrun a bad diet. “Our weight is mainly determined by what we eat — it comes down to 80 percent food and 20 percent exercise.”
Myth #8: Thin people are healthier than overweight people
Weight is certainly an indicator, but measurements like resting heart rate and blood pressure are better ones. Fat around the organs is related to adverse health effects and is prevalent in people who don’t exercise — whether they’re thin or not.
Myth #9: If you didn’t exercise when you were younger, it’s too late to start
It is never too late to start working out – you can reap benefits at any age. Exercise can help reduce the risk of bone and muscle diseases and help enhance daily functionality even later in life.
Myth #10: A hot bath will prevent muscle soreness
When you exercise, your blood vessels open wider and stay that way for at least an hour afterwards. Soreness occurs when waste products like lactic acid settle in your muscles through these dilated vessels. Colder temps constrict vessels, limiting the amount of waste product that accumulates.
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