7 Common Myths of training

As Summer has been around the corner, it’s time to get workout mindset ready and embrace the summer fitness vibes! Whether you’re hitting the gym or sweating it out at your exciting zone, we’re here to bring some fun and enlightening insights. 

In this article, We will dive into some fascinating facts that might just make you rethink what you knew about training. It will boost your workout knowledge and make you feel like a fitness professional !

Myth #1. Doing as much as training is the best.

Wrong. Proper rest is as important as the workout itself. Muscle and connective tissue need time to repair themselves from the stress of exercise. Overtraining can make you susceptible to injury and infection, not to mention making the realization of your goal a longer road. Allow 48 hours of rest for a muscle before working it again.

Myth #2. I want to lose weight around my belly. Hundreds of sit ups will get rid of those extra pounds.

This concept is called “spot reducing” and has been proven ineffective. The hope of losing a bit of the belly with countless abdominal exercises is not the best approach. One must understand that the body alone decides on which fat store it will tap to fuel the energy requirements of exercise. You can encourage the body to burn fat by engaging in prolonged exercise (more than 15 minutes) at a moderate intensity(approximately 60-65% of Max Heart rate). Where you lose fat is out of your control, therefore abdominal crunches will certainly tone the area and make it stronger but will not make a big difference in local reduction of fat.

Myth #3: With an increase in muscularity comes a decrease in flexibility.

This brings up the matter of technique. First, If you exercise a joint through a full range of motion you will maintain and possibly even increase the flexibility with that joint. Second, if stretching exercises are performed on a daily basis or before and after a workout, the range of motion will be maintained and almost certainly increased.  

Myth #4: Ballistic stretching is a good way of improving flexibility.

This technique was a common practice of the past but is becoming obsolete. Ballistic stretching is not recommended. With this method, micro-tearing of tissue is common. The muscle-tendon unit does not maintain a stretched position long enough to be effective in permanently increasing the muscle’s flexibility. The risk of injury through muscle strains outweighs the intended benefits of increased range of motion. Static stretching or a hold for 30 to 60 seconds technique is much more effective and safe. 

Myth #5: It’s better to drink warm water than cold water to avoid muscle cramping.

Drink water that is cold (approx.. 10°C). It has been proven that cold water is absorbed into the bloodstream faster than warmer water and has not been shown to be associated with any muscle cramps.

Myth #6: If you stop working out, all your muscles will turn to fat.

Muscle and fat are two separate and different materials and it is impossible for one to change to the other. It is possible for muscles to atrophy from disuse and at the same time fat stores increase, but this takes several months to years to accomplish. 

Myth #7: Lifting weights will build large bulky muscles in women.

If developing large muscles is a concern consider these points: 

1. Testosterone, of which most women carry only a trace amount, must be present in adequate amounts for muscle growth.
2. It takes many hours of strenuous weight training to produce large muscles. Serious bodybuilders will train 4 or more hours on average each day. Some even work-out twice a day at 3-4 hours per session. 
3. There may be a genetic potential for the muscle belly to develop to a large size, but most people do not possess this trait. Even if a woman were to have this potential, the average female testosterone levels are inadequate to build “big” muscles without some aid such as an anabolic steroid. (A proper weight training program will increase a woman’s strength without a significant increase in size. Most women prefer using low resistance and high repetitions in their exercise programs to define and tone their physiques.)

There you have it! Let’s review and make these myths into the right knowledge. By unraveling these common training myths, we hope to arm you with the knowledge you need to make the most out of your workouts. Remember, Rest is crucial as exercise itself. Don’t overdo it. Spot reduction may sound tempting, but there is no exception if you lose your weight on only parts. Say goodbye to ballistic stretching and embrace the benefits of static stretching. Cold water is your friend for preventing muscle cramps, so chill out and hydrate. And muscles won’t magically turn into fat if you take a break from exercising. Lastly, ladies, do not fear weight training. Building bulky muscles takes serious dedication, time, and hormones that most women don’t naturally possess. 

So, grab your water bottle with cold water. 🙂 Turn on your favorite workout playlists, and let’s bid farewell to those outdated myths. Get ready to unleash your inner fitness champion and enjoy every moment of your transformed workout routine. You’ve got this! 

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