After a workout, your muscles must hurt, or the biggest myths about fitness
Stretching is effective injury prevention. Exercise changes fat in the muscles. Women should not reinforce with dumbbells. If you are the next day after a workout your muscles hurt, you have practiced enough. We present you the greatest myths about exercise.
Sore muscles after workout means you overdo it with exercise (Illustrative photo)
Running, cycling, tennis, gym. Spring is a period of intensive athletic activity. "In the audience watching during the year usually two peaks," says Jori Stravinsky, owner of Prague's fitness center. "After Christmas, when everyone is trying to correct the sins of giant feasts, and in the spring, when the rising frequency of female visits. Women is trying to improve his character before swimsuit season."
The exercise , however, still binds many myths and half-truths, which, if you believe them, and you follow them, you can directly harm. We present you the most common of them.
Myth: Stretching before exercise prevents injuries
Also, before routing the exercise carefully to avoid injury? Then you have succumbed to one of the most widespread myths. It was, however, refuted this rumor back in 1994, when they were at the American College of Sports Medicine presented the results of a survey conducted among participants in the Honolulu Marathon.Found that the number of injuries was paradoxically higher among those runners who performed stretching before a race, than among their colleagues, who ignored him. Since then it has been confirmed by other studies. Some have even found that some injuries (eg Achilles tendon damage or stress fractures of the feet) was formed during stretching.
Research by Wellness and Wan from 90 years in addition proves that stretching has no effect neither on whether you will or will not be the next day sore muscles after a workout.
Myth: Exercise fat cells change in muscle
Adipose and muscle tissue are composed of two entirely different types of cells that are not themselves changed. It is therefore unreasonable and contrary assertion that the withdrawal of regular exercise the muscle turns into fat tissue.
However, it is true that muscles need more energy, so if you limit the exercise along with eating food , the muscles use free fatty acids from fat stored in fat cells. Fat So consequently decreases.
Myth: Strengthening with dumbbells is not suitable for women
You may refuse to lift weights, because you feel that this type of reinforcement will make you masculine female with giant muscles. But it is a mere superstition. Many researches on the contrary shows that strengthening with dumbbells for women is very helpful and has lots of health benefits.
For instance, last year brought the New England Journal of Medicine report on research that has shown that strengthening with dumbbells effectively reduces the impact of cancer after breast cancer , specifically in the case of lymphedema.
Strengthening will also help you lose weight more effectively, according to research published in The Journal of Strength and Conditioning Research regularly empowering women burn for one day an average of one hundred calories more than those who pay only aerobic activities.
Appreciation reduces the risk of osteoporosis, cardiovascular disease and pain back . Excessive muscle size in normal recreational reinforcing fear not, because women have ten to thirty times less of the hormones that are responsible for muscle growth than men.
Myth: Before training must not eat
Of course, you do not run well, if to himself five minutes before the start of stuffed burger with fries, but no longer true rule that two hours before exercise should not eat.
On the contrary, numerous studies have shown that eating proper food or drink before and during exercise improves performance and accelerates combustion. In 2009, conducted by scientists from the University of Nottingham research, which studied the effect of eating before exercise to burn fat.
The experiment involved three groups of women, the first had for breakfast foods that cause a slow rise in blood sugar (yogurt, dark bread, cereals), the second group had breakfast food behind the rapid increase in blood sugar (white bread, sweets) and the third remained without breakfast .
Hour after breakfast, all groups completed the same training. The first group, which had breakfast healthy when it burned about fifty percent more fat than the other two.
Myth: If your muscles hurt the next day, you have practiced a few
Many people believe that muscle pain the next day after a workout is an indicator of how good the exercise was. But this is nonsense.
Muscle pain after exercise is caused by microscopic tears in the muscle tissue, which occur especially after you begin a new kind of movement, that your muscles are not used to and the intensity of it too much.
If your muscles sore after every workout, rather it is a symptom of the fact that you have them treat yourself enough time to recover.
A similar myth says that we practice well only if the working up a sweat during exercise. Sweating cools the body and is a typical manifestation of aerobic exercise movement, but there are exercises involving not sweat at all (for example, power yoga or Pilates ) while quality stretch and strengthen muscles.