In the world of fitness and sports, there are many different misconceptions. Many of them lead to the fact that some athletes set themselves unrealistic goals and go to them in the wrong ways.
In this article, we will help you find out which recommendations can be safely trusted and which ones you can not.
Myth 1: The most effective training time is morning
This is not entirely true. The best time for training is when you are fully attuned to it when you have a desire to do your favorite sport. After all, each person has his own biorhythm. Someone likes evening workouts in the gym or swimming in the pool. And for someone, the best option for training will be a morning run in the fresh air with breathing exercises. The most important thing is desire and regularity. Experts as a result of the research concluded that there are no differences in the results of morning and evening training. Some people feel energetic in the evening only so for the evening is the best time.
Myth 2: Skip a week or two of training
This is an entirely erroneous opinion. As a result of a break in training, muscle tone significantly decreases. If you want to achieve any results, you can not relax and interrupt your workouts. Without training for weeks, you will start every time again. And this will be a dead point.
Myth 3: Long distance running is an effective way to become an athlete
This is not true. Studies have shown that in people who prefer running for short distances, health indicators are the same as those of marathon runners. Also, jogging, brisk walking or even just walking – are more useful for the human body. With light sports loads, the heart muscle and other internal organs gradually adapt to them, and the benefits of sporting activities increase.
Myth 4: During the run, knees and ankles suffer
Another myth. Recent research has shown that running, on the contrary, strengthens the musculoskeletal system. And does not do her any harm.
Myth 5: The jogging track in the gym is better than a street park
Running in the fresh air differs significantly from running on the treadmill in the gym. Even if you ran the same distance, anyway – jogging in nature is much more useful! The explanation is simple: on the street, you run against the wind, along an uneven path. Naturally, you make more effort and spend more energy. It is proved that while running in the open air, 10% more calories burned than on a treadmill. Besides, the lungs are crooked in the fresh air, and all the cells in the body are filled with oxygen. Naturally, the place for running should be chosen in the park or the forest. And do not train along the roadway.
Myth 6: Intensive training increases appetite
If at the end of training you wanted to eat, then something is wrong. The fact is that sports training, on the contrary, reduces the feeling of hunger. This process occurs at the hormonal level. The production of ghrelin, the hormone of hunger, is declining. And the amount of the hormone saturation – leptin – is increased by two times.
Myth 7: Sports bars are a great alternative to oatmeal and other foods
Unfortunately, but this is not true. A protein bar is already processed food, often with the addition of refined sugar and chemical ingredients that are designed to improve the taste of the product. On the digestion of such food requires fewer calories and the benefits of such food decreases. A bar can only be used as a snack. And in any case not replace a full meal.
Myth 8: Special sports drinks are needed to replenish the water shortage while playing sports
Not true. Sports drinks are sugar and water. Specialists strongly recommend using clean water instead of all kinds of energy drinks. And to restore the spent forces only after training with the help of food rich in proteins.
Myth 9: Calcium and protein can be obtained only from dairy and meat products
The statement that the most calcium in milk and other dairy products is obsolete and is erroneous. Now there are many products, which by the amount of calcium are not inferior to milk. On the contrary. For example sesame, broccoli, cabbage or lettuce Iceberg, spinach, basil, beans, almonds, poppy seeds, flax, and sesame are rich in calcium. Sesame is the record holder for calcium content among plant products. And in a cup of calcium salad leaves more than in a cup of milk! Records of vegetable protein content: lentils, asparagus beans, colored beans, chickpeas, mung beans, soy cheese tofu, peanuts, almonds, pumpkin seeds and sunflower. All these useful products can perfectly replace dairy and meat products.
Myth 10: The best training for memory – Riddles, rebuses, puzzles
All sorts of business games, puzzles, crosswords – this is not the only way to train the brain. Physical exercises are useful not only for the body – they also increase mental abilities and give clarity of thought. As a result of physical exertion, cerebral blood circulation increases – it is much more useful than a seat for solving crossword puzzles.
We hope that now your training will be much more effective. And they will have a beneficial effect on the whole body.