There are many tips in books and online on how to lead your fitness journey as successfully as possible. As soon as you start implementing certain tips, new ones appear that negate the previous ones. Since it is no longer clear what to believe, scientists discover myths that are scientifically proven not to be true, but people believe in them.
Because there is a lot of conflicting advice about health and fitness, are here the biggest myths about exercise , which we replaced with scientifically proven truths.
A slow metabolism is the main culprit behind weight gain in old age.
THE TRUTH: The capacity to burn calories decreases with age, so the human metabolism becomes more calculating, note on National Institute of Health. This means that this weakened component of our body is not the culprit when it comes to breeding. Weight gain is more related to activity patterns that slowly decline over time. The best way to prevent weight gain is to activity.
If you want to stay in shape, being active once or twice a week is enough.
THE TRUTH: Once or twice a week it is not enough to maintain a healthy body. To get results, you need to be active three to five times a week, says physiologist Chris Jordan. His view is supported by a new study, which was published in January in the American Heart Association journal Circulation, in which they demonstrated that the best results for heart health were achieved in participants who exercised four or five times a week.
The best time to exercise is in the morning.
THE TRUTH: The best time to exercise is whenever you can be consistent. You want physical activity to become your daily habit, that is, if you are used to doing it activity in the morning, just do it. If you prefer to do it in the evening, that's fine too.
Weight training turns fat into muscle.
THE TRUTH: Physiologically, these are two different tissues. Adipose tissue is found under the skin, distributed between muscles and internal organs. Muscle tissue is found everywhere in the body. Weight-bearing activity helps build muscle tissue in and around fat tissue. The best way to reduce adipose tissue is introducing a suitable diet.
Exercise is the best way to lose weight.
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THE TRUTH: If you want to lose weight, it's not enough just to exercise, you also need to eat the right food. Experts say that weight loss starts with diet, which means that food plays a bigger role than exercise.
You need a few weeks to 'get out of shape'.
THE TRUTH: In most people, muscle tissue begins to 'decline' in just one week without regular exercise. If you stop exercising, you will actually notice after a week that the body is no longer hardened, says Shawn Arent, director of the Center for Health and Human Performance at Rutgers University.
You have to sweat to get the effect.
THE TRUTH: Exercise that makes you sweat isn't the only form of activity that counts. Any activity has benefits for your brain and body, they found in research, published in the Journal of the American Heart Association. In the Physical Activity and Mortality Study, they analyzed 4,800 adults and found that people who exercised for about 30 minutes a day were less likely to die from any cause compared to people who were inactive. The type of exercise is less important than the fact that you are just moving.