We’ve probably said it before and we’ll say it again. If you’re taking up a new fitness routine, style of exercise, or fitness activity, it’s important to seek guidance from a trainer. This will ensure that you get your basics right and maintain good form, reducing the risk of injury. Ironically, there are many without expertise in fitness who think they are qualified to impart wisdom on the subject to trainers! We’ve all met busybodies and know-it-alls of this type. The ones who routinely offer writers writing tips and swear by cures for diseases that doctors say are chronic. Unfortunately, those of us without expertise in the field can easily be fooled into believing such myths. Fortunately, trainers know better and they are quick to bust fitness myths and misconceptions. Here are some of the worst fitness tips that the top trainers have heard.
No Pain No Gain
This is one of the most popular ‘motivational’ phrases used when you are working out. All of us have seen and heard this. It might have a ring to it, but it isn’t always helpful. Pain is your body’s way of telling you something’s wrong.
To be clear, some types of workouts and exercises can hurt, but you shouldn’t feel like you’re on the verge of being injured. You are probably doing something wrong if your muscles start feeling tight and extremely uncomfortable.
Heavy Lifting Will Make You Bulky
A lot of men and women are reluctant to begin lifting weights, thinking it’ll make them bulky and stiff like bodybuilders. Fortunately, this is just not true. It’s actually really hard to build that amount of muscle mass and despite your rigorous workout routine it would demand a lot more dedication and serious diet and lifestyle changes. So, unless you’re actually training to become a bodybuilder, you don’t need to worry about developing bulk and getting stiff. In fact, weight lifting and other resistance training exercises can help you strengthen your muscles and increase metabolism .
The Best Time To Work-Out Is Morning
Most people will swear by this, but don’t get carried away. Something that works for others might not necessarily be beneficial for you. The best time to work-out is the time that suits you and your schedule.
Calories burn and muscles strengthen at any time of the day. The only advice would be to not have an extreme work-out session right before going to bed, as it can interfere with normal cardiac functions while sleeping .
Every Exercise Has One Specific Way In Which You Can Perform It
Believe it or not, there’s more than one way to perform a particular exercise. Be it squats, lunges or anything else, there are plenty of variations and alternatives. If you find it difficult or uncomfortable to perform a certain exercise, you can find an alternative variation with the help of your trainer or by searching online.
This doesn’t mean that form isn’t important; it absolutely is. It’s just that different people benefit from different exercises, depending on their physical fitness levels.
Don’t Rest Between Sets
Your muscles need time to recover and if you don’t give them enough time to recover between sets, you won’t be able to train them to the fullest. This may also slow down your gains and increase risks of injuries. Your aim should be to improve your physical ability and not to simply tire yourself out .
The lower your reps and the heavier the weight, the longer you should rest. For high-intensity work-outs, take a break of 3-5 minutes between sets and a 1-minute break between each rep. For low-intensity work-outs rest for 30 seconds between reps and 1 minute between sets .
You Must Weigh Yourself Daily To Know The Efficacy Of A Work-out
Changes don’t happen overnight. Weighing yourself daily will not help you determine the efficacy of your work-out as results take time to show. The practice is in fact counterproductive as it can increase a sense of frustration with the lack of visible results, making you demotivated and less likely to continue exercising. If you really want to track your progress in terms of weight loss, it is suggested that you weigh yourself once a week instead.
Cardio Is Of Little Benefit
People might tell you that cardio is a waste of time and has only a few benefits, but in reality, it has multiple benefits. It helps with weight loss, boosts metabolism, increases lung capacity, increases bone density, burns calories, and helps control your appetite. Almost no form of exercise is pointless, as each offers its own benefits.
So, the next time you receive fitness advice that you know to be untrue, just be ready to share this post with your friends. Don’t forget that you could be a source of misinformation too, so before you send any fitness tips make sure that they’re fact-based.