9 main myths of novice athletes
9 fitness myths that many still believe
We constantly hear tons of advice on how we can improve our athletic performance. The likelihood that some advice that has nothing to do with reality, one way or another, will shape our fitness regime is quite high. We decided to put an end to this and bring you 9 myths from the field of sports and fitness, which are firmly embedded in our heads.
Myth # 1: Exercise will help you lose / gain weight
"Exercise will help you lose / gain weight" - this is one of the most common beliefs, in particular, because of which people start doing fitness. But is it? On the one hand, yes, on the other hand, the effect of exercise on weight change is indirect. The fact is that the key to gaining or losing weight is the principle of energy balance. By energy balance, we mean the ratio of calories received and consumed.
For this reason, diet will play an important role in the weight loss process. Of course, exercise will promote energy balance by increasing calorie expenditure, but if this does not correlate properly with diet, the results may not be as impressive as you expect. Exercise continues to play a key role in developing certain physical qualities, improving well-being, and developing some of our personality traits. At the same time, I repeat, they have no direct effect on the change in body weight.
Myth # 2: Nutritional Supplements Improve Your Athletic Performance
For example, antioxidants, such as vitamins A, C and E, are generally thought to destroy free radicals, molecules that occur during exercise and can destroy cells. According to the latest research, some of these free radicals trigger chemical reactions that promote muscle recovery and better health.
Quercetin, a flavonoid commonly found in apples, grapes, and other fruits and vegetables, is commonly taken to increase endurance and fight fatigue. However, science claims differently - the benefits of Quercetin for athletes are either minimal or zero. According to a recent series of studies, this supplement may help people who are overweight and just starting to exercise, but not those who have been exercising for a long time. In short, you should not pay so much attention to food additives, because there is still no magic pill.
Myth # 3: Fructose Kills Your Performance
You've probably heard warnings about “beware of fructose, especially corn syrup,” as it contributes to the obesity epidemic. And this is true for people who lead a sedentary lifestyle. But for those who play sports, everything is completely different. Any athlete who trains or performs for longer than 60 minutes can improve their performance with carbohydrates or sugars, including fructose. Scientists from the University of Maastricht in the Netherlands speak about this.
When cyclists in one study drank a drink containing fructose and glucose, they rode almost 8 percent faster than those who drank only glucose. Not only will fructose not lower your performance, it can become superfuel.
Myth # 4: Long and Slow Exercises Burn More Calories
It has long been thought that you break down more lipids (found in all fat cells) by exercising in some magical fat burning zone - somewhere between 68 and 79 percent of your maximum heart rate - than when you completely deplete yourself. According to this theory, the reason is that low-intensity exercise forces the body to expend deeper reserves, not just the readily available calories from food.
In contrast, a study from the Appalachian State University of North Carolina claims that vigorous exercise burns more calories per minute than what you do at moderate intensity. However, this is pretty obvious. But another takeaway from these studies is that vigorous exercise boosts your body's metabolism for up to 14 hours after exercise, while light exercise does not.
Myth 5: Cold baths accelerate the body's recovery
Many elite athletes claim that cold water helps the body recuperate. But the results of recent studies suggest that we are dealing with a placebo effect. In a 2007 study, a group of athletes took a 10-minute cold bath after a grueling workout and were confident they felt less tired than if they hadn't. At the same time, all indicators of the condition of the muscles in them were exactly the same as in athletes who did not take a bath.
In another study, two groups of men did the same grueling leg exercise, then half of them dipped their feet in warm water and the other half in cold water. The next day, the muscle condition in both groups was the same.
Cold water not only does not affect the recovery of your muscles, but it also prevents your muscles from relaxing.
Myth # 6: Dehydration negatively affects athletic performance
In the 90s, long-distance athletes were advised to drink as much fluid as possible during training and performance. A decade later, almost everyone realized that too much fluid can lead to hyponatremia - a low concentration of sodium in the blood plasma - which is practically a near-death condition.
According to recent studies, dehydration (loss of up to 4 percent of body weight) does not affect an athlete's bottom line in any way. Therefore, it is better to talk about the dangers of excessive water consumption during exercise than about dehydration.
Myth # 7: Tylenol reduces soreness
Tylenol is a non-steroidal anti-inflammatory drug that many athletes take as a pain reliever. And for some it is already akin to a ritual. So at the Western States 100 marathon in California, 7 out of 10 athletes said they took Tylenol before or during the race.
However, at the end of the marathon, participants who took Tylenol felt the same amount of pain as those who did not. Moreover, they showed more symptoms of inflammation, despite the fact that Tylenol is considered anti-inflammatory.
According to recent research, frequent use of pain relievers can dull muscles' ability to adapt to stress. So Tylenol and similar drugs will do your body more harm than good.
Myth # 8: Dehydration causes cramps
For years, we have heard the thesis that muscle cramps during or after exercise are caused by dehydration and are associated with a lack of sodium and potassium in the body. That is why we are amicably addicted to all these sports drinks during and after training.
In 2011, researchers in South Africa studied several hundred triathletes, athletes who often suffer from muscle cramps. To determine the symptoms of clinical dehydration, blood was taken from athletes for analysis right before the start of the competition, determining the level of sodium and other electrolytes, and then again after the finish. In the end, 43 athletes experienced muscle cramps during the race, but based on the metrics, they were not more dehydrated than the rest, and their electrolyte levels were the same as other athletes. The difference in this group, which experienced convulsions, was in speed - these athletes finished faster than most of the others. So water and electrolytes are not particularly related to muscle function.
Myth # 9: Pain is an indicator of progress
“No pain - no gain” is a very famous slogan that is widespread among athletes. Its meaning is that there is no result without pain. Indeed, for many people involved in the training process, muscle pain the next day is an indicator of the effectiveness of training, or, as a rule, if the training took place in the evening, then every other day.
But in fact, muscle pain is an indicator that during the lesson our body was subjected to manipulations that are unusual for it and do not correspond to current physical capabilities. And this is really important for progress - to overload our body. The only question is volume - it is extremely important to correctly dose the load! If a beginner exercising the next day, muscles in the whole body hurt so that he can barely move any limb, then this is a sign that the load did not correspond to his level of training. And the recovery process will take a longer time, and therefore, this person will be able to effectively continue classes later than he could if the intensity of the session were correct.
In everything, progressiveness and systematicity are important. Mild and pleasant muscle pain after training may be present, however, progress in the training process may occur without it! The main thing to remember is that the indicator of progress is movement towards the desired results. And pain is only one of the possible accompanying factors.
To understand where is true and where is not, any information that you find in any source, it is better to question and try to get to the bottom of the nature of things, based on fundamental knowledge. Do not believe unfounded statements! Especially when you are talking to an expert in any field. Don't be afraid to ask him, "Why is that?" A competent specialist will always be happy to share knowledge, as a result of which you will have a deeper understanding, as well as form an idea of the professionalism of this person. Good luck finding the truth!