Wherever you put a few extra pounds and now you’ve decided to go to the gym or you choose gym simple for health or recreation it is a good choice.
Like we said, this is a great decision, but if you are ‘rookie’, in start you must listen to the advice of experts and have a responsibility of instructors who will properly show any exercises. In the gym usually you can hear different rumors and false information.
Here are a few myths:
1. Slow lifting creates strong muscles
Lightweight weightlifting leads to super long training and that’s it! Researchers from one University in the United States recently studied two groups of weightlifters who practiced for 30 minutes. The first group of lifters use five seconds up and 10 seconds down, while the other in the same exercise performed in a traditional way – one second up, one down. The faster group burned more calories and lifted 250% more weight.
Word of Experts: The largest increase in strength is achieved by making the phases of the lift carried out as quickly as possible. Lowering should be slower. Phase lowering ensures more muscle mass and if you do it slowly, risk of injury is significantly reduced..
2. If you eat more protein, you will increase muscle mass
This is only partly true. The proteins stimulate the process of creating muscle, but you do not need for excessive amounts. If you are practicing intensely, two and a half grams of protein per kilogram of body weight is too much.
3. Rules of stretching – Stretching the leg is safer for your knees than squats
No! It is very important that you know what you’re doing. Recent research has shown that the open kinetic chain exercises, those that activate only one joint, in what is one of the stretching leg, potentially more dangerous than closed-chain movement – which engage multiple joints simultaneously, as is the case with squats and bench legs. The study found that when activated by stretching quadriceps somewhat independently of each other, and those five seconds difference in activating them create uneven pressure on the kneecap and femur.
4. Myth of stretching – Stretching prevents injuries.
Researchers at the Center for Disease Control and Prevention reviewed more than 350 studies and articles about the relationship between stretching and injuries and concluded that stretching during the warm-up had little effect on the prevention of injuries. Stretching increases flexibility, but most injuries can occur during the execution of normal movement. So, just be careful. It is very important to work with professionals, that will slowly and thoroughly explain each exercise. Do not overdo it in the beginning or to force yourself, as this will not achieve anything. Along with exercise, it would be advisable to change the diet, throw sweets, fatty foods and turn to healthier food.
5. Spare your muscles – Never force the muscle that hurts
Before you skip exercise that you hire a sore muscle, determine how much it really hurts. If you muscle pain to the touch, or you pain restricts movement, the better to spare at least one more day. In mild cases of active holidays, which means easier aerobics exercises and stretching, and even lifting light cargo, can alleviate pain and contribute to faster recovery.
Light activity stimulates muscle blood flow, which removes toxins and speeds recovery.
6.Sweat melts fat. If this were true, the saunas would work from 0 to 24. Sweat flushes toxins from the body and lowers the temperature of the body which is under increasing stress – exercise. Perspiration you will not lose weight, but only water from the body.