Some common misconceptions about exercise

It is often difficult to incorporate exercise in our busy lives, despite the simplest of intentions. There are many reasons why people don't exercise, and many misconceptions about exercise. Here are some common misconceptions about exercise and what the research really tells us.

1) I used to be fit once, so I do not get to exercise

Unfortunately, the health benefits of exercise won't last if you don't stick to your exercise regimen. A significant reduction of dropout can cause a marked loss of initial benefits, such as cardiovascular fitness and endurance.

Consistency is the key. Mix it up and keep it interesting as maintaining high levels of physical activity throughout your life is associated with the best health outcomes.

2) Being on your feet all-day does not have the same benefit as exercise.

Being on your feet, moving around every day means that you have a high level of physical activity. This improves health.

To optimize the health benefits, increase your level of exercise, enough that you break a sweat, for at least 150 minutes a week, where possible.

3) Exercise should last 10 minutes or more, otherwise, it is a waste of time

The good news is that recent guidelines have eliminated the need for physical activity in sets of at least ten minutes. There is no minimum threshold for health benefits, so take on active daily tasks, such as carrying heavy shopping bags and strenuous work around the home or garden, to improve your health.

Try to exercise "snacks", for example, three to five short periods (half a minute to two minutes) of activity that are spread out throughout the day, such as climbing a few flights of stairs at an intensity high enough to do a bit of it. breathless.

4. I have a chronic illness, so I must avoid exercise.

This is not the case. Being more active will benefit a variety of chronic conditions, including cancer, heart disease, and chronic obstructive pulmonary disease.

Be as active as your condition allows, aiming for 150 minutes a week of moderate activity if possible. If you have complex health needs, seek medical clearance from a physician before starting a new exercise regimen and seek advice from a physical therapist or another exercise professional.

5. I am too old to exercise

This is not true. Evidence shows that aging alone isn't the cause of major problems until you're in your mid-90s. And strength, power, and muscle mass. it can be increased, even at this advanced age.

Ideally, include aerobic exercise, balance training, and muscle strengthening. If you are 65 or older.

6) Exercise will make me lose weight

Not necessarily. Combine calorie restriction with physical activity for more successful weight loss, and remember: you can't escape a bad diet.

People who have significant weight loss goals (more than 5 percent of body weight) and people trying to maintain a significant amount of weight may take more than 300 minutes a week of moderate-intensity activity to achieve their objective. Include resistance work to build lean body mass.

7. I run once every week, but that's not enough.

Rest assured, any amount of running, even once a week has significant health benefits. If you don't have a lot of time to exercise, even just 50 minutes of running once a week at a pace slower than 6 mph (9.65 km / h) has been shown to reduce the risk of premature death.

Higher career levels do not necessarily improve mortality benefits.

8. I am pregnant so I need to take it easy.

Moderate-intensity physical activity is safe for pregnant women who are generally healthy and does not pose any risk to the well-being of the fetus.

Physical activity lowers the risk of excess weight gain and gestational diabetes during pregnancy.

9. I don't feel well, I shouldn't exercise

If you have a fever, are very ill, or are experiencing high levels of pain or exhaustion, do not exercise In most other cases, being physically active is safe, but hear your body and reduce your exercise load if necessary.

10. Sweating burns the body's calories

No matter how much you sweat every day to get to and from the office, it has nothing to do with calorie consumption. Sweating only releases some of your body's excess heat, with no chance of burning calories.

11. Crunch or belly exercises reduce belly fat

This exercise can tighten the muscles in your abdomen, but there is no way to get rid of it!

12. Running causes knee damage

The worst effects of all race-related injuries are on the knees. But the idea that running causes knee damage is completely wrong.

13. Muscular body is not possible after forty

Absolutely wrong. You have to understand by looking at the stars. And after the age of forty, you don't need any artificial medicine to build a muscular body, normal exercise is enough. But yes, it understands the state of the body!

14. Women become masculine in weightlifting exercises

There is no basis for this. No matter whom you look like, these things are hormone-related; Never weight-lifting-related. Rather, women's body structure is likely to be like or well-formed instinctively.

15. You need hard exercise to stay fit after thirty

As a person ages, his metabolic capacity decreases. So the impression of age must come on the face or body. This does not mean that you need to work hard to stay fit. Normal exercise or proper diet is more effective in this case.

16. Yoga reduces fat

As a result of yoga, self-confidence increases, breathing benefits, the balance of the body, and physical fitness are acquired. But there is no possibility of reducing body fat at all.

17. Aerobics increases metabolism capacity

Absolutely not that misconception. However, it does not burn calories on a large scale, which is worth mentioning. So it is better not to take it into account.

18.There is no comparison to swimming to lose weight

No doubt, swimming is a very good exercise. But if you do this exercise your body will lose excess fat, just do not imagine this. Swimming is beneficial for breathing, lungs. It can play a good role in building muscle in your body; But will not lose weight at all.

19. When in pain, the body becomes muscular

Even after your exercise is over, you are exercising with pressure on your body, you are in pain and you feel that because of this pain, your body will become twisted like a gym. An idea that is completely wrong and dangerous. This job can give you nothing but injury. So be careful.