12 fitness 'truths' that are doing more harm than good - FACE INSIDER

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Tuesday, March 27, 2018

12 fitness 'truths' that are doing more harm than good

12 fitness 'truths' that are doing more harm than good

workout

  • Exercise is the closest thing to a miracle drug that we have, but much of the public wisdom surrounding fitness has been either too vague or conflicting to be helpful.
  • Scientists have been studying many of the same questions that you have probably encountered while structuring your workout routine.
  • Learn the best time to workout, how often you should be exercising to tone up, and the best pre- and post-workout fuels for your routine.

  • How many times a week do you need to work out to get in shape? If you're trying to lose weight, should you focus on exercise or diet? Is it better to hit the gym in the morning or at night?
    Whether you want to tone upslim down, or simply boost your mood, you've likely come across these questions, but the answers may have seemed either contradictory or too vague to be helpful. On top of that, dozens of fitness myths plague the wellness world, making it tough to separate fact from fiction.
    Fortunately, exercise scientists and physiologists have been researching all of these topics too, and the emerging research from their work can help you dispel the myths and hit the track with confidence
  • Myth: For any real benefits, you need to hit the gym for at least an hour or sweat it out several times a week in a fitness class.

    Truth: For better health and a reduced risk of death from all causes, any kind of movement is better than little or none.
    That means that any effort that gets you moving and breathing — whether it's a twice-weekly heart-pounding kickboxing class or a 30-minute walk to work — hasmeasurable benefits for your brain and body.
    That's according to new researchpublished this month in the Journal of the American Heart Association. To arrive at their findings, researchers used data on physical activity and death rates from national surveys of more than 4,800 adults and found that so long as people moved around for at least 30 minutes per day — whether it was through a combination of brisk walking and stair-climbing or a spin class — they enjoyed significant benefits compared against those who didn't exercise at all.
    "The key message based on the results," the authors wrote, "is that total physical activity (i.e., of any bout duration) provides important health benefits."

    Myth: It takes at least two weeks to get 'out of shape.'

    Truth: In most people, muscle tissue can start to break downwithin a week without regular exercise.
    "If you stop training, you actually do get noticeable de-conditioning, or the beginnings of de-conditioning, with as little as seven days of complete rest," Shawn Arent, director of the Center for Health and Human Performance at Rutgers University, said. "It very much is an issue of use it or lose it."
  • Myth: Sit-ups are the best way to get 6-pack abs.

    Truth: As opposed to sit-ups, which target only your abdominal muscles, planks recruit several groups of muscles along your sides, front, and back. If you want a strong core — especially the kind that would give you 6-pack-like definition— you need to challenge all of these muscles.
    "Sit-ups or crunches strengthen just a few muscle groups," write the authors of the Harvard Healthbeat newsletter. "Through dynamic patterns of movement, a good core workout helps strengthen the entire set of core muscles you use every day."

    Myth: The best time to work out is first thing in the morning.

    Truth: The best time for a workout is whatever time allows you to exercise most consistently. Ideally, you want to make physical fitness a daily habit, so if late-night trips to the gym are your thing, stick with it. If you prefer a morning run, do that instead.
    Don't have a preference? Some research suggests that working outfirst thing in the morning might help speed weight loss by priming the body to burn more fat throughout the day.

    Myth: Puzzles and games are great workouts for your brain.

    Truth: Plain old physical exercise seems to be better for brain health than any type of mental puzzle available, according to a wealth of research. A spate of recent studiessuggests that aerobic exercise — any kind of activity that raises your heart rate and gets you moving and sweating for a sustained period of time — has a significant, overwhelmingly beneficial impact on the brain.
    When it comes to boosting your mood, improving your memory, and protecting your brain against age-related cognitive decline, exercise may be as close to a wonder drug as we'll get.
    "Aerobic exercise is the key for your head, just as it is for your heart," wrote the authors of a recent Harvard Medical School blog post.

    Myth: Weight lifting turns fat into muscle.

    Truth: You can't turn fat into muscle. Physiologically speaking, they're two different tissues. Adipose (fatty) tissue is found under the skin, sandwiched between muscles, and around internal organs like the heart. Muscle tissue — which can be further broken down into three main types — is found throughout the body.
    Weight training helps build up the muscle tissue in and around any fat tissue. The best way to reduce fat tissue is to eat a healthy diet that incorporates vegetables, whole grains, lean proteins and healthy fats like those found in olive oil and fish.

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