5 myths about physical exercise debunked by professionals

Myths About Physical Exercise – Wellness

Finding a training routine is easy, you just have to search the web or social networks and hundreds of plans appear, some promise almost magical quick changes, others pose step-by-step exercises and others are recommended by professionals.

That’s why, Faced with so many physical training tips, it is sometimes difficult to discern between what is useful and what can be harmful to start training. Faced with training plans on social networks that propose magical results, it is worth investigating if there is any truth to what is proposed. It is good to ask yourself, is this a certified instructor or just an enthusiast with a large following?

First of all, moving is always good for your health. “In addition to the benefits already known in terms of the improvement of skeletal muscles, fat loss, hormonal activation and restexercise also provides benefits in recovery, optimization of sleephelps the rest to be deep and this therefore generates a greater increase in the hormones that collaborate with the recovery of all effects”, pointed out the National professor of Physical Education and Fitness specialist Francisco Ozores to Infobae.

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I understand that we want to get results now and we want to get them fastBut if it sounds too good to be true, it probably is.” remarked Luis Cervantes, certified personal trainer and co-founder of Fire Fitness in Los Angeles.

The specialist compared some of the physical training tricks that circulate on the Internet or on social networks with the dissemination of magic formulas to get rich quickly, in statements to the American magazine Newsweek.

To approach a training routine with healthy and realistic expectations, it is worth clarifying before The most common myths about physical activity:

Rest is important to be able to train and have the energy to perform optimally (Getty Images)
Rest is important to be able to train and have the energy to perform optimally (Getty Images)

It’s important to maintain an active lifestyle and get up and move throughout the day, but it’s equally important to rest and allow your muscles to recover from more intense workouts.

It is always recommended to start progressively, from the simplest to the most complex and evaluating whenever it is according to the physical condition. How to evaluate this? If I intend to do a certain number of repetitions of an exercise and they can be completed without difficulty, then they are in accordance with the current condition, ”he told Infobae Claudia Lescano, Physical Education teacher and graduate in High Performance Sports,

“You must have at least one day of rest to recover,” Cervantes said. “Rest includes sleep. It’s a big part of recovery. It’s just the time of day when the body fully rests.”

If you wake up in the wee hours, or stay up late to exercise, you’d be wise to rethink your routine and find other ways to stay fit. For example, instead of exercising for an hour, you can sleep an extra 30 minutes and exercise for 30 minutes. “Listen to your body. You want to be rested to perform optimally, ”said the Los Angeles coach.

The type of exercise chosen influences the duration of the training to obtain benefits (Getty Images)
The type of exercise chosen influences the duration of the training to obtain benefits (Getty Images)

The American Heart Association (AHA) recommends getting at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week, plus at least two days of moderate to intense strength training. “Even light-intensity activity can offset some of the risks of being sedentary,” they explain.

Regarding the duration of each training, it is often believed that the more hours one spends in the gym, the better the result obtained. But Sometimes, less is more.

You can get a really strong and efficient HIIT (or High Intensity Interval Training) workout in 30-40 minutes, that can be more effective than spending two hours lifting weights or doing moderate cardio at the gym.

It is convenient to consume 15 to 25 grams after training.
It is convenient to consume 15 to 25 grams after training.

According to experts from the Mayo Clinic in the United Statesto help muscles recover and replace their glycogen stores, after training is recommended a meal containing carbohydrates and protein within two hours after the exercise session.

Some specialists advise not to exceed an hour and a half, if the physical routine was intense. “The body is really vulnerable and absorbs nutrients like a sponge. The 30-minute window is ideal, but it’s actually 30-90 minutessaid Lauren Cornell, nutritionist and founder of Lauren Cornell Nutrition in Los Angeles California.

Mascha Davis, nutritionist and author of the book Eat Your Vitaminsadvised consume 15 to 25 grams of protein within an hour after training.

The specialist recommended as the best options after training a generous portion of Greek yogurt, a sandwich that includes avocado, egg or chicken, or a fruit and protein shake.

Resistance training is an ally to keep muscles strong
Resistance training is an ally to keep muscles strong

The fear of increasing volume is one of the most common misconceptions. Many women in particular prefer to avoid weight training because they believe it will make them look bulky. However, strength work is essential, especially in middle age.

“Arrival of a certain age, around 40 years oldone of the main problems is that one not only begins to gain weight and accumulate more adipose tissue but, on the other hand, begins to lose muscle mass and To counteract these two issues, without a doubt, strength work is very necessary.highlighted Ozores to Infobae.

For the fitness specialist, “strength training is an ally to counteract osteopenia and osteoporosis since strength training is ‘forced’ in a way to stimulate calcium recruitment, because by having strong muscles that leads to the bone also having to gain strength, and in this way that leads to absorbing other minerals and musculoskeletal strengthening.

In the same sense, Cervantes explained that “by adding weights to the routine, you can enjoy the benefits of building lean muscle and burning fat. In addition, scientific studies have also shown that resistance training can help preserve bone mass, which can help prevent osteoporosisCervantes explained.

When the muscles are cold (before exercise) it is more convenient to do dynamic stretches (Getty Images)
When the muscles are cold (before exercise) it is more convenient to do dynamic stretches (Getty Images)

Stretching before and after training is recommended, but there is a distinction in the types of stretching that should be done before and after.

A typical stretching exercise is to straighten your legs and try to touch your hands to your toes before running. This type of static stretching before exercise, in which a position is held for a few seconds, can bring more disadvantages than advantages.

You should always do static stretches after exercising, as your muscles are warm. But if you stretch your muscles when they’re cold, they’ll snap, like a cold rubber band.”, Cervantes pointed out.

Instead, the coach recommended do dynamic stretches before training to warm up your muscles. Movements such as light jogging, arm swings, jumping jacks, or high knees are movements that stretch muscles through their full range of motion and emphasize mobility.

KEEP READING:

How to start doing physical activity after 40 years
Harvard scientists explained how physical activity helps to live longer and better
The 5 most common mistakes made in the gym
Staying physically active protects against brain aging

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