Myth one: “Running is better than strength training”
Most people are sure that running should be considered as a universal way to lose weight, but strength exercises are more suitable for those who dream of building muscle. Of course, cardio workout has an effect on helping to burn calories, but completely eliminating strength training is inappropriate. In 20 minutes of running in the park or exercising on the treadmill, you will lose an average of 300 calories. This is relatively small. As you increase the duration of your workout, catabolism begins – muscle breakdown to restore energy levels.
If you add resistance exercises, the body starts the growth of muscle tissue. The secret is that it takes a lot of energy to nourish the muscles. People with good muscle mass, even in a passive mode, spend more calories than those with poor muscle development.
Experts consider the combination of cardio with strength exercises to be a compromise solution. Running warms up muscles, makes a person endurable, strengthens the heart and respiratory system. Good physical fitness improves the effectiveness of strength training.
At the same time, experts in the field of sports medicine emphasize that the wrong running or squatting technique can be harmful. People with diseases of the cardiovascular system should first consult with a therapist and cardiologist who will recommend the optimal running training regimen. The same applies to those who suffer from joint problems.
Doctor traumatologist-orthopedist of the medical center “ON Clinic Kharkiv Palace of Sports” Nizhivenko Dmitry Sergeevich draws attention to the fact that:
“To compensate for the stress on the legs, doctors and trainers definitely recommend purchasing special running shoes. They provide good cushioning and support for the foot, which reduces the likelihood of injury. ”
And, of course, any load should be gradual. Even if you really want to get a perfect body in a short time, it is strongly not recommended to start with a large mileage. This approach causes serious damage to the health of the cardiovascular system, and extreme fatigue does not contribute to prolonged exercise. The best option is to run for short distances with a gradual increase in loads and alternating with
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Myth two: “For a slender waist, you need to swing the press”
A narrow waist makes the figure feminine, so many girls tend to pump the abs as often as possible. Practice shows that this approach is ineffective. First, you need to consider your type of fat storage. If, with an increase in body weight, volume first appears in the abdomen, then for a slender waist it is necessary to get rid of excess weight. Abs, any other exercise and diet can not force the body to burn fat in only one area. Converting adipose tissue into muscle tissue will also fail.
With abdominal exercises, the abdominal muscles become firmer. With a small thickness of the fat layer, the abdomen looks more prominent. This means that in order to achieve the desired results, efforts must be directed at reducing the percentage of body fat, that is, adjusting your diet and ensuring adequate physical activity.
Myth three: “Lateral bends make the waist thinner”
This myth is akin to the previous one. When performing lateral bends with dumbbells, an anabolic process starts, which consists in muscle growth. They become stronger and, as a result, wider, and the fat layer remains in place. Due to this, the silhouette looks even wider and more massive. To achieve grace, you must first get rid of excess fat, that is, we focus on adjusting nutrition and an active lifestyle.
Myth four: “During a diet, you need to feel hungry.”
A diet high in calories is the worst thing you can do for your body. Firstly, it is impossible to hold out on such a diet for a long time, so many starving people break loose after a few days. Secondly, metabolic problems begin.
Physician-therapist of the medical center “ON Clinic Kharkov Pushkinskaya” Shumova Natalya Vasilievna notes:
“During fasting, the body experiences stress, which leads to depletion of the nervous system. To compensate for the lack of nutrients, glycogen is primarily consumed. Glycogen is formed when carbohydrates are processed from food consumed. It is stored in the body and is able to be broken down to glucose. It is a kind of fuel for the brain and other tissues. ”
Glycogen is stored in the liver and muscles, and its reserves during fasting dry up in a day. Due to the lack of food, the body is forced to use internal stores to maintain normal glucose levels. Accordingly, with a starvation diet, a person primarily loses muscle mass. And only last, the body uses fats, which are the most valuable source of energy.
The extremely negative consequences of hungry diets are a deterioration in metabolic processes and an excess of ketone bodies in the blood. Let’s take a closer look at each of these phenomena.
When fasting, the economy mode is activated. Basal metabolic rate can be reduced by up to 15 kcal per kg. body weight per day. The cost of maintaining vital functions can drop to 1000 calories per day. Under normal conditions, basic metabolism requires 1500-1700 calories. If, after a tough diet, a person returns to their usual diet again, the body begins to make reserves in an enhanced mode. Due to disturbed metabolic processes, even a normal caloric intake is perceived by the body as excessive.
Ketone bodies are formed when fatty acids are incompletely broken down, which enter the liver from fat cells after the breakdown of glycogen. This is the body’s response to the formation of glucose from non-carbohydrate components. The level of ketone bodies in the blood after a week of fasting rises 10-15 times. This condition is fraught with ketoacidosis (a violation of carbohydrate metabolism), which negatively affects the work of the heart. In severe cases, a person is in a state close to a coma.
Can you go hungry? Only short-term fasting of no more than 24 hours is allowed. For chronic diseases, a doctor’s consultation is necessary.
The fifth myth: “Means for correcting weight will help you to grow slimmer”
If you look at the composition of pharmaceutical weight correction products, you can find there components with a diuretic and laxative effect, ingredients that slow down the absorption of nutrients, herbal extracts that reduce appetite. Manufacturers actively use fiber, which, when it enters the stomach, increases in volume and creates a feeling of fullness. Some drugs are prescription drugs and can only be used under medical supervision.
Doctor-endocrinologist of the medical center “ON Clinic Odessa” Krasovskaya Irina Grigorievna notes:
“In order to achieve slimness and maintain the result, it is necessary first of all to determine the cause of overweight. Weight gain is not only due to malnutrition, but also hormonal disorders. Stress and illness of the nervous system can also provoke excessive appetite, which is difficult to control. Such diseases require treatment. ”
Myth six: “Weight goes away when eating certain foods”
Many people are convinced that eating pineapples, grapefruits, or other foods that are credited with miraculous properties are enough to lose weight regularly. The weight loss effect of fruits and vegetables is achieved due to their low calorie content. They also contain a lot of fiber, which reduces hunger. Dietary fiber in fiber stimulates the digestion process. Fresh berries, green vegetables, apples, watermelons are natural diuretics (diuretics). With this action, they remove excess fluid from the body, so the body weight decreases.
Thus, when consuming vegetables and fruits, in addition to the usual diet, there is no need to wait for miracles. If you replace these foods with high-calorie
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desserts, the total calorie content of the diet will decrease and the weight will begin to go away.
Another myth concerns yoghurt and muesli, which are considered healthy for the figure. Healthy food advocates constantly include them in their diet. Of course, these dishes can be of great benefit when it comes to quality products. Store-bought yoghurts are full of sugar, starch, colors and flavors. If you want healthy yoghurt – make it yourself from natural milk with sourdough.
The same goes for muesli. To improve the taste, manufacturers add sugar to the product. Homemade muesli is easy to make with cereals and dried fruits.
Myth Seventh: “The more you exercise, the better”
Excessive loads have a negative effect on the body. A person experiences constant fatigue, due to which there is not enough strength for the usual things. This is one of the reasons why people stop playing sports.
Doctor-therapist, reflexologist of the medical center “ON Clinic Kharkov Palace of Sports” Orlova Elena Nikolaevna notes:
“In order to stay in shape, you need to find a balance between inactivity and physical activity. It is better to train a little every day than to do a couple of workouts a week, working hard. ”
The load should be increased gradually and adhere to the principle of moderation. Exercising too intense leads to overtraining. It manifests itself in different ways depending on the type of activity. Excess cardio disrupts the parasympathetic nervous system. This manifests itself in the form of depression, decreased productivity. The person experiences burnout symptoms.
If overtraining is due to intense strength training, it manifests itself as anxiety and increased excitability, increased heart rate.
Myth Eight: “Without muscle pain during and after training, there will be no progress.”
Muscle pain after exercise is caused by microscopic tears in the muscle tissue. In addition to microtraumas, muscle discomfort is caused by lactic acid, which is released in the body under the influence of stress.
It is impossible to completely get rid of pain in the initial stages. Unpleasant sensations can be reduced if you regularly warm up, correctly select the load and perform the exercises correctly.
Is pain an indicator of a good workout? Some people are convinced that the body must be sick. It is normal for trained people to have no discomfort. The body gets used to stress, so post-workout pain is minimized. It is much worse if you have to walk in a bent form after class.
Myth Nine: “If you don’t exercise, your muscles will turn into fat.”
If you go to the gym regularly and then stop exercising, your weight may increase. This is due to the fact that when the load decreases, the calorie consumption decreases. If the calorie content of the diet remains the same, excess energy begins to be stored in reserve.
Muscle cannot be converted to fat, just as adipose tissue cannot be converted into muscle. In the absence of a load, the muscles lose their tone, so the body looks less toned.
With a short break, the reduction in muscle mass is negligible. If you missed classes for two weeks, the decrease is up to 6.4%. With long breaks lasting from two or more months, this figure reaches 37%.
If you are sick or injured, it is worthwhile to stop exercising for a while. With a short break, the loss of muscle mass will be insignificant, but your health will have time to return to normal. To avoid the negative effects of stopping exercise associated with weight gain, correlate your diet with energy expenditure.
What myths do you believe in?