Did you know these 5 fitness myths? Did you know these 5 fitness myths?

Did you know these 5 fitness myths?

Fitness and workout advice can be very misleading, especially these days when the majority of your workout is done at home without the guidance of a PT. Here we share 5 recurring fitness habits that may be counterproductive to your workout!

In the book Fitter Faster, health journalist Robert J. Davis and celebrity fitness trainer Brad Kolowich, Jr. show how it’s possible to spend far less time exercising and get the same—or even better—results. 

Avoid these 5 common habits and take your fitness to the next level!

 

 
 

1. Exercise on an empty stomach to burn more fat
 

The logic of an aerobic workout on an empty stomach (aka fasted cardio) is that your body will burn more fat after depleting the reserves of carbs. Although there may be some truth behind these, sustained research shows that fasted cardio does not really have an advantage over "regular cardio".
In a four-week trial young women who either fasted or drank a 250-calorie shake before their aerobic workouts, both groups lost the same amount of fat and weight.
 

2. Stretch beforehand to prevent injuries
 

How many times have you been instructed to stretch before your fitness routine? The intention was to prevent injuries. However, scientific research has never been able to validate this theory.
 

A better approach is to warm up and then do dynamic stretches, such as arm or leg swings, which involve movement. As opposed to static stretches, dynamic stretching primes muscles for action and may improve performance.
 

3. Eat afterward to refuel
 

Another big one. You must have a post-work protein shake...really? Not only there is little scientific evidence supporting this, but also science is even less conclusive on whether eating protein after aerobic exercise is beneficial at all!
 

Consuming carbohydrates after exercise may help endurance athletes, especially if they have another training session later in the day. But for those of us typical exercise routine o for 30 to 60 minutes, there’s generally no need to refuel. Actually, if you’re trying to manage your weight, adding calories after your workouts, may undermine your efforts.
 

4. Monitor your heart rate during exercise.
 

We are certainly in the era of fitness monitors, smartwatches, etc. The main issue with these devices is that they rely on your maximum heart rate (MHR), which is, in fact, incredibly hard to measure. A common rule is to deduct your age from 220 bpm (that tends to be the formula inside your fitness tracker), which is quite evidently too simplistic. 
 

Your heart rate target will be off if your MHR estimate is wrongly calculated or measured
 

5. Drink even when you’re not thirsty
 

Urban myths, mainly supported by the sports beverages industry, compels us to be "ahead of our thirst". However, studies show that for most people, thirst is a reliable indicator of when you need more liquid, even during exercise. Contrary to popular belief, dehydration is not a cause of exercise-related muscle cramps or heat illness. Studies done on competitive cyclists found that mild dehydration doesn’t impair exercise performance. 
 

You want to ensure you drink enough water, that's obvious! However, a bigger problem may be drinking too much during exercise.
 

If your fluids intake is larger than what your body can get rid of, sodium levels can become dangerously low. In extreme cases, this could lead to hyponatremia or water intoxication.

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