A quick Google search about fitness myths will yield all kinds of wild “facts” that have probably been circulating for years, maybe even decades. Unfortunately, many of these myths are believed by a lot of people, but not everything you read online is true. Here are a few fitness myths that Plunkett Fitness wants to get rid of in 2019.
Myth #1: Weightlifting Can Damage Joints
While extreme weightlifting can put strain on joints, what most people would call normal weightlifting is not damaging to joints. In fact, a well-designed weightlifting program can actually strengthen your joints. This happens because your muscles build up and the connective tissues get stronger. However, this process can only occur when you slowly increase the amount of weight that you are lifting. To do this, your goal should be to increase your lifts by five pounds every week you are in the gym. If you aren’t ready to add weight, then you can use the same amount of weight and add two or three additional reps.
Our personal trainers will monitor you to make sure that you aren’t doing using poor form, which could lead to injuries, including injuries involving your joints.
Myth #2: Cardio Is the Best Way to Lose Fat
Spending hours running on the treadmill is what so many websites tell people to do to lose fat. While cardio is an important type of exercise, when you want to lose fat or weight, cardio isn’t your best bet. In fact, exercise isn’t even the first place to start.
If you really want to lose body fat, it all starts with your diet. Nutritional meals are going to be your best offense to losing fat. At Plunkett Fitness, we even believe that diet is 80 percent of the battle. To lose weight, you need to be in a calorie deficit, and you can only do that if you aren’t eating a bunch of junk food. If you need help formulating a diet plan, the trainers at Plunkett Fitness can help.
Myth #3: Weightlifting Turns Fat into Muscle
Unfortunately, you can’t just turn fat into muscle as they are two different kinds of tissue. However, weight training can help you build muscle, which will just come in around any fat tissue currently in your body. To reduce the amount of fat stored in the body, you will need to transform your diet. You should try to eat vegetables, whole grains, lean proteins, and healthy fats.
When you do both of these things in combination, you may feel like you are turning fat into muscle, but the two processes are completely separate. Both, however, are good for your body.
Myth #4: Marathons Are a Good Way to Get Fit
Long-distance running has a lot of health benefits, but you will get most of the benefits of long-distance running in about five miles. So, if you don’t think you want to run a marathon, or if you don’t feel like you are ready to run one, then don’t stress about it. There is no evidence that marathons are a good way to get fit and healthy. In fact, a hard, fast run for just a few minutes a day can provide the same long-term health benefits as running for hours. Plus, short, intense workouts tend to be more fun.
Myth #5: Sports Drinks Are Good for Rehydration
Sports drinks are often full of sugar. Sugary drinks are a good way to immediately defeat the calorie deficit that you just earned during your workout. Instead, plain water is the best way to stay hydrated after a workout. You can also enjoy a high-protein snack to help recondition your muscles. Since supplements and protein powders aren’t always properly regulated, it is best to stick with high-protein foods.
Myth #6: BMI Is a Good Measure of Overall Health
This myth couldn’t be more wrong. BMI is now considered outdated. In fact, measuring your waistline is more accurate than BMI. Measuring your waistline can tell you whether you are overweight, underweight, or ideal weight. Since weight is linked to heart health and diabetes, it is important to stay within an ideal weight range.
Myth #7: Sweat Measures If Exercise Is Good Enough
For many people, sweating just naturally occurs during intense exercise. However, just because you don’t sweat doesn’t mean that your workout isn’t doing what you want and need it to do. Anything that has you moving and breathing is beneficial to the body. While you may not burn as many calories on a walk as you would during a CrossFit session, both forms of exercise are good for you, whether you sweat or not.
To learn more about how to see the results you are striving for, contact Plunkett Fitness today at 913-390-3360. Our trainers would love to schedule a consultation with you to see how we can help you reach any goals without you getting sidelined by any other myths.