Myth number 1: Training on a treadmill reduces the risk of knee injury
Covering the treadmill is much softer than asphalt, which really reduces the load on knees while running. However, researchers believe that it is more important to change the style of running, as do professional runners. To avoid knee injury, they do the treadmill step more elastic.
Myth number 2: Change the shoes must be every 6 months
It depends on the size of your foot, running style, habits and preferences in sneakers. 18-year study found that Europeans prefer to change shoes after they came and ran 600 miles. But shoes can be worn longer if you in it comfortably. Replace running shoes should only be if the sole subsided. Because of this, they lose their shock absorbing properties that are harmful to the spine and joints.
Myth number 3: Stretching warms up the muscles and makes the workout more productive
2013 study published in the Journal of Strength and Conditioning Research, found that weightlifters who do stretching before going to the ring, showed the worst results. Scientists have found that during the stretch muscle strength is reduced by 2%. But this does not mean that you do not need to warm up before exercise. Simply choose another way.
Myth number 4: If you do not sweat, so not really trained hard
Press secretary of American Council on Exercise (ACE) Jessica Matthews said that “Pot is a biological response of the body, which cools the skin and regulates the internal temperature of the body.” The sweat is a sign that your trying to cool itself. However, there are many ways to burn calories without spilling a single drop of sweat.
Myth number 5: When you sweat, you come out of the slag
In sweat liquid contained only 2% of the toxic substances. Most of them collected in the gastrointestinal tract.
Myth number 6: Calorie Counter on simulators are accurate
Trainers do not know anything about your gender, weight and level of physical fitness. All of these factors affect how many calories you burn during your workout. According to the study, treadmills fairly accurately determine the number of calories burned, while the elliptical trainer can inflate the figure by as much as 42 percent.
Myth number 7: During the sit-ups to burn fat on the thighs and buttocks
According to experts, to reduce local fat deposits, such as the thighs or abdomen, it is impossible. It is only by liposuction. Strength training can help you lose weight as a whole. However, if you want to show off muscle definition, must be included in the program of cardio and weight-loss diet.
Myth number 8: Cardio burns more calories than strength training
Obviously, this is totally up to you and what kind of exercise you choose. Some studies have indeed shown that during the cardio consumed more calories. However, after strength training calories burned throughout the day. To restore the muscles, the body activates the metabolism, which in turn consumes calories.
Myth number 9: Maximum heart rate has the following formula: 220 – age
Many people during a workout trying to reach 65-70% of maximum heart rate (HR), considering that this is the ideal condition for effective calorie burning. According to ACE, the problem is that there is no perfect formula to determine your maximum heart rate, and therefore your fat burning zone. This formula overestimates the heart rate of young people, and on the other hand, underestimates the elderly. However, if you stick to the system easier to talk with the coach and doctor to find out the norm.
Myth number 10: No pain, no gain
In fact, you should not feel pain during exercise. Discomfort and aching muscles – this is normal. But, when it comes to sharp, unbearable pain, it may be a sign of injury or other damage.