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Though some methods of training are universal, we all differ slightly from the next, so one exercise or regimen that works for your mate, may not definitely work the same way for you. That being said, watch how your body responds and you will find your own gym truths and most effective exercises to achieve your fitness goals. Nevertheless, there are some common fitness myths that can hinder your results or even harm your health. So, we’ve gathered 10 common fitness myths for you to take into consideration during your winter workouts.
1. The workout is only effective if you manage to ‘break a sweat’
The truth is sweat is only natural process when your body regulates temperature. In other words, sweat cools your body down. That’s it. Everybody sweats at different intensities, so it’s definitely not the indicator of productivity in the gym.
2. No pain – no gain
Another myth is that unless you are physically suffering, you’re not going to see results. Exercising does not have to be painful. There may be some level of discomfort, but definitely not pain. Moreover, pain may be an early sign of an injury or and indicator that your technique needs some improvement. Be patient and listen to your body.
3. Taking supplements is a must to build muscles
If your aim is to become a professional bodybuilder, then you should consider supplements. In other cases, let your body do the work naturally, you might be surprised at what it’s capable of – Eat clean, train hard and the results will show up, promise.
4. Soreness after exercising is the result of lactic acid production in your muscles
The delayed-onset muscle soreness (DOMS) which everybody experiences in the days after a productive anaerobic workout is believed to be caused by the lactic acid which builds up in our muscles. Well, it’s not the actual truth. The reason for the delayed soreness is actually the tears in our muscles that appear when we exercise, and it’s a natural process of a muscle growth, as soon these tears are replaced with new muscle tissue.
5. First cardio, then strength training
Many people consider cardio to be the best way to start the gym session (after a warm-up). It is another misconception. Starting with strength exercises first and hitting cardio second would be much more effective. Cardio is known to reduce glycogen levels, so you most likely won’t have enough strength to exercise as hard as you would need to complete a weight training session afterwards. Also lifting weights is beneficial for the production of cortisol and testosterone, which enhances your body’s ability to work out more.
6. A lot of cardio is the key to loosing weight
First of all, no amount of cardio will help you lose weight in the long term if you don’t have your diet under control. You must balance your intake of calories with the amount burned during your workout and throughout the day. Also, mix up normal cardio with interval training, weight training and circuit training to boost your body’s ability to lose weight and keep yourself motivated.
7. Yoga is good for the back
Yoga is undoubtedly beneficial for your core and back muscles if your back problems are related to muscle tension. However if you have pre-existing back problems (i.e. ruptured discs) then it can have a negative effect on your condition and you should consult a doctor prior first.
8. Exercising is worthless if you can’t do it regularly
Any activity is good for your health and body. Even if it’s a twenty minute walk with the dog, it’s still beneficial. You may not train every day or every second day, but it’s still better than no physical activity at all.
9. Machines are better than free weights
Choosing to use free weights over machines are more effective as they engage your core stability muscles and allow you to exercise with functional movements that can assist in everyday life. Machines have none of the above benefits and can cause indirect and direct injury as the movements are unnatural.
10. Sport drinks are the after-workout must
Most of the people who exercise moderately don’t actually need any vitamin/energy/electrolytes drinks as they are mostly recommended only when you’re performing high-intensity workouts over a long duration. Also the calories you’ll ingest from sport drinks can have a negative effect on your weight loss if your goal is to shed the kilos. So, unless it’s definitely necessary, just opt for water!