10 common health and fitness myths

10 common health and fitness myths

 

 I talked about a lot of "myths" before, and on the well-known shape website in the United States, I talked about 10 common health and fitness myths. Many of these myths still believe deeply, and the market is also used as hype marketing  For example, the more sweating, the better the exercise effect; sweating has a good effect on detoxification; gluten-free foods make you healthier and slimmer. Let's take a look at these common myths.

 ■ How much water should I drink in a day?

 "Do people drink one gallon (about 3.8 liters) of water a day?"

 In fact, there is no right answer to how much water a person has to drink a day.  It depends on the activities in your daily life, such as your lifestyle, health status, whether you are pregnant, or breastfeeding period.

 But we will hear the expert's suggestion that it is recommended to drink 8 glasses of water (2000cc) a day.  But in fact, your body may need more or less.  If you exercise, you may need more water.  And if you eat fruits and vegetables rich in water or even drinks and juices, you may not need to drink so much water.

 As a general rule of thumb, if you drink enough water, you rarely feel thirsty, and your urine should be light yellow or colorless.

 ■ The more sweat flow = the better the effect of exercise

 "It would be better to exercise in a hot environment because it burns more calories"?

 In fact, this is an illusion.  The harder you exercise, the more calories you burn.  More sweating may make people think that they are taking exercise seriously; but in order to burn more calories, you must let your muscles work, your heart rate increases, and your breathing increases.

 After sweating a lot, standing on the scale, you found that you lost a few pounds of weight, but when you rehydrated, your weight recovered.

 Another proposition is "Let you get a better stretching effect in a higher temperature environment".  This may not be a good thing. Exercising in a high-temperature environment may cause danger, and in some yoga movements, the entry will be stretched too deep, causing you to be unable to end the movement by yourself.  assist.

 As long as the training intensity is sufficient, the body temperature will rise and the sweat will soar out. There is no need to seek an external heat source to burn more calories or get a deeper stretch.

 ■ Choose light weight for training

 "In order to avoid becoming big, you should skip heavy training and choose light weight and do it many times?"

 In fact, this was introduced in Uncle Sam ’s previous article “The Myth of Female Weight Training (Superwoman, Man-in-law?)”, You can check it out.

 ■ Sweating can eliminate toxins

 "Sweating can detoxify the body"?

 This is a fact.  A small amount of toxin will be discharged outside our body through our sweat line, but only about 1%.  The role of sweat is to regulate body temperature, and the main responsibility for excretion of waste is the gastrointestinal tract, liver, kidneys, immune system and lungs.

 ■ Formula to create a flat stomach

 "To have a flat stomach, you should exercise your abdomen every day"?

 Just like other muscle groups in the body, your abdominal muscles also need time and recovery.  When training muscles, muscles and tissues will be damaged, and during rest, muscles can be repaired and rebuilt. This is a basic concept.

 Each abdominal training exercise has its benefits. It does not need to be repeated hundreds of times a day.  If you really want to make positive contributions to your abdominal muscles every day, focus on your eating habits.  The abdomen is controlled by the kitchen, not the curly belly.

 The training muscles are just like the muscles of other parts, so let it have time to recover.  After training, diet control will help you see the results of your hard training.

 ■ Bike can build your thigh muscles

 "Carrying a bicycle under a lot of resistance will make the quadriceps muscles of the legs bigger"?

 A bicycle is an activity that helps cardiopulmonary fitness, not muscle building.  For a sport to build muscle, it must exhaust muscle fatigue.  In other words, the bike must be mounted with sufficient resistance. After 6 to 8 pedal turns and the legs are completely fatigued, muscles may be recommended.

 This is a fairly good calorie-burning exercise when adding resistance while riding a bike, but there is no way to make your muscles bigger.

 Facts about abdominal training

 "Abdominal or other abdominal training is the best for melting fat around the abdomen"?

 In fact, the exercise of abdominal curling or other abdominal training can help to train the mid-abdomen, but it will not melt fat. No matter where the body fat is, it is impossible to melt due to exercise.  The only way to lose belly fat is to lose body fat.

 To defeat abdominal fat and burn more fat, shift attention to systemic exercise, which can simultaneously move to multiple muscle groups at one time, and pay attention to nutritional supplements during hard training.

 Pilates gives you lean muscles

 "Pilatis and Yoga make you have lean muscles"?

 After a great Pilates or yoga class, you may feel taller.  It is impossible to stretch the muscles.  Muscles are fixed and connected to joints. The only way for muscles to "Lengthen" is through surgery.

 But why are almost Pilates or yoga teachers tall and thin?  This is inborn.  People who enter the field of "professional" yoga and Pilates are usually people with thin and long bodies.  Both Pilates and Yoga provide considerable benefits, including improved softness and posture, which can help you feel slightly higher, but it does not actually make your muscles longer.

 ■ Fat burning area is the best area for weight loss

 "To burn more fat, you should train calorie burning in fat-burning zone"?

 In fact, the energy source of low-intensity exercise is "fat", so the proportion of fat burned is higher.  With higher exercise intensity, more systemic energy will be consumed and more fat will be burned.

 Further reading: If you want to burn calories and fat faster, find "interval training"!

 If you want to burn fat, you should not simply do low-intensity, endurance sports, you will encounter a collision period.  Strength training and high-intensity training should be added during exercise. If you want to burn more calories, you can add low-intensity training.  Then cooperate with healthy eating habits.

 ■ Gluten-free food makes you thin

 "Does gluten-free foods help to lose weight and improve health?"

 In fact, gluten-free foods still have calories, and it does not automatically improve your health or even make you slim.  Unless you are sensitive to gluten ingredients or have an autoimmune disorder, whether or not foods contain gluten ingredients is actually not much different, and it has no value.

 Articles about gluten-free: Gluten-free gluten-free food is popular

 And people will feel that eating gluten-free foods will feel healthier or feel better, because the market "hype" for gluten-free diets, so you think it can improve your health, reduce  Heavy, psychological effects.  A gluten-free cup cake, it is still a cup cake and will not become a healthy food because of it.  Instead of buying this kind of packaged food, choose more fresh food that has not been processed or processed.