5 Myths about the Fitness Exercises


 5 Myths about the Fitness Exercises

Fitness is subjective, but it's easy to agree that there are certain exercises that just aren't healthy. Exercises like jumping rope, clapping, and high-impact aerobics can take a toll on your body over time — and they might not even be beneficial. But don't worry; we're here to dispel some of the myths surrounding fitness by giving you five facts about how exercises can actually make you healthier and stronger for years to come! 

5 Myths About Fitness:
• You should avoid skipping as many times as possible during a workout because it will increase cortisol levels in your body. 
• Steps are never better than jumping up onto things; this "gets the heart pumping. " 
• Lack of sleep before a workout will cause you to either not perform well or have a decrease in strength. 
• Your body will absorb everything that you put into it, so try hard when you're working out. 
5 Facts About Fitness, on the Other Hand:
• You can be just as fit and healthy without doing strength training or aerobics! 
• With the right diet and superfoods, you can lose weight even if you don't do any type of cardio at all! 
• Take full advantage of your time under the hood because cardio has been proven to be less effective than strength training. 
• To get a better night's rest and help your body recover faster, time your workout so that you're doing strength training on earlier days, not later ones.
• You can totally gain strength without breaking a sweat! Free weights are your best bet for building muscle.
1. The Myth: If you skip as many times as possible during a workout, it will raise cortisol levels in your body — causing you to burn fat more quickly.
Fact: If it's important for you to do as many jumping jacks or high-intensity interval training moves as possible, just do those. You will not see a change in fat burning because cortisol levels stay the same since your body is performing the exact same exercise.
2. The Myth: Every single jump rope exercise contains the same amount of impact and can cause cardiovascular damage that is nearly impossible to repair.
Fact: A 5-year study on untrained men performed jumping rope exercises 6 times per week for 8 weeks. The study found that in just 8 weeks, all subjects demonstrated significantly greater leg strength and power than the control group (who were asked not to perform any type of exercise).
3. The Myth: Skipping is bad for your knees and back, so you should avoid it at all costs.
Fact: Jumping has actually been found to help with knee pain; the reason why is because it helps strengthen the tendons and ligaments in your knee joints. As for your back, a study found that jumping rope does not present any more risk of back injuries than swimming or cycling!
4. The Myth: You'll tire yourself out if you go to sleep right before a workout. This will decrease your endurance and overall strength while lifting weights or doing cardio.
Fact: Studies have shown that short-term recovery methods are ideal for longer workouts, like a fast run or HIIT circuit training session. But longer-term recovery methods — like getting an early night of sleep or a rest day — are ideal when you're working out for longer periods of time.
5. The Myth: Eating anything will help your body gain muscle and lose fat. Just eat more!
Fact: Not all calories are created equal. It doesn't matter how much you burn if you aren't getting the right nutrients to rebuild those muscles after a workout! If you want to lose weight, decrease fat, and gain muscle, go for micronutrients like anthocyanins present in berries or quercetin found in apples (or even in red wine!).
Fact: You can be just as healthy, fit, and strong without doing any type of cardio!
Fact: An optimal diet and a few superfoods will help you lose weight and gain strength even if you're not doing any type of cardio at all! To get started, fill your kitchen with these 10 superfoods .
Fact: 30 minutes of HIIT training is just as effective for long-term weight loss as 60 minutes of traditional exercise. Why? HIIT training burns more calories after your workout is over than continuous moderate-intensity aerobic training. Keep reading to learn more about how that's possible. (Hint: It has to do with EPOC. Click here to learn more!)
Fact: Strength training has been proven to be more effective for building muscle and reducing fat than cardio. The reason why has to do with EPOC.
Fact: To get a better night's rest and help your body recover faster, time your workout so that you're doing strength training on earlier days, not later ones.
Fact: You don't even need a gym! Free weights are cheap, easy to use, and portable. Plus, they're great for building muscle all over your body. All you need is a set of 5- or 6-pound dumbbells . (And if you can't even afford those.. You can always use water bottles!) Here's a quick video about how to use them properly.
5. The Myth: If your muscles are sore after a workout, it means that you've done something wrong and didn't give your body enough rest in between each exercise.
Fact: Contrary to popular belief, many athletic trainers will tell you that postworkout soreness isn't necessarily a bad thing! It's your body's way of telling you that it's becoming stronger because it is repairing muscles fibers faster than before. Some people even experience delayed-onset muscle soreness (DOMS) the day after their workouts!
6. The Myth: Skipping rope is the only way to "get the heart pumping. "
Fact: Skipping rope is a great cardio workout, but if you don't have a jump rope available, you can easily substitute it for running in place, pedaling a bicycle very fast, or even just making fast movements with your arms. Make sure you're getting the best cardio workout possible by keeping your heart rate at 60 to 70 percent of your maximum heart rate.
Fact: Lack of sleep before a workout will cause you to either not perform well or have a decrease in strength. While it's considered ideal to get at least 7 to 8 hours of sleep every night, don't feel bad if you're not hitting that every time. Just try your best to get the sleep you need.
7. The Myth: If you do an intense workout every time you work out, your body will get used to it and will stop responding the way it should.
Fact: Don't worry — your body won't get used to a HIIT workout! In fact, if you're only performing aerobic exercises like jogging or swimming, your body won't respond well to that type of exercise because it gets what it needs and doesn't push itself past its limits. That's why most athletes choose HIIT and strength training because their bodies are being challenged in ways they haven't been before — and they're growing stronger as a result!

If you want to feel more energized, lose weight, gain strength, and look younger, skip your way to a better body!
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Sources http://www.shapefit.

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