Fitness Misconceptions 11 to 20

If you run too slowly, you may be doing something for your health, but you’ll be stuck with fat. Total energy expenditure is much lower at low effort than at higher intensity. After all, a car that drives fast consumes more fuel. Fat burning works most efficiently at 70 to 80 percent of maximum pulse. Beginners may start slowly, but can increase calorie consumption with short intermediate sprints.

12. coffee – a taboo for athletes?

Coffee dehydrates the body and increases blood pressure? Nonsense. Athletes in particular can use coffee as a secret weapon. Drunk an hour before training, an espresso namely boosts both circulation and energy consumption.

13. sore muscles as a sign of good training.

Painful muscles after training mean only one thing: you have overdone it. In fact, when muscles are sore, small tears appear in the muscle tissue due to overexertion. So stretching pain is not an indicator of muscle growth, but of overuse.

14. cycling makes impotent

It is not cycling per se, but the wrong saddle that can cause impotence in some circumstances. Especially with sporty racing saddles with a long nose, the constant pressure on the perineal region can impair the blood supply to the penis. The remedy is a wider saddle, ideally with a large notch at the top. In addition, the nose of the saddle should not point upwards, but straight ahead. Frequent breaks or sprint inserts while standing allow the blood to circulate again.

15.Back muscle training helps with back pain.

Back pain can be helped by targeted strength training. However, not only the back muscles, but also the abdominal muscles play a major role. A balanced training of these two parts ensures a strong torso, which can not easily tilt into the hollow back. To exclude a shortening of the muscles, you should not forget to stretch after the workout.

16.Pregnant women should not do sports

Sport during pregnancy has a fundamentally positive effect on mother and child. It increases the well-being and ensures already during pregnancy that the body regenerates faster after birth. However, expectant mothers should avoid sports with direct contact with opponents, competitive sports, skiing and horseback riding. Light endurance training such as walking or swimming is ideal. In the case of a high-risk pregnancy, however, a gynecologist should be consulted beforehand.

17. reduce fat specifically with muscle training

Unfortunately, this is not true. Targeted abdominal-legs-buttocks training usually does not lead to the fact that fat is also reduced exactly in these areas. It is individually determined where and in what order the body breaks down fat deposits. In women, the flab on the upper body often disappears faster than on the hips and buttocks. However, it is possible to build muscle in a targeted manner.

18. do not eat for two hours after exercise

After intensive training, the body burns fat even hours after exercise. That you should not eat anything during this time, however, is a fairy tale. If you want to lose weight, you should make sure that you do not eat more calories than you burn. When one eats these calories does not matter. The need for protein is even higher after exercise than usual, because it helps the muscles to regenerate.

19. with sit-ups to the perfect six pack

A muscular abdomen is much harder to train than, for example, strong upper arms. Despite intensive training, a layer of fat often lies over the muscles, especially in women. So before the muscles can make an appearance, you must first declare war on belly fat. This works best through a low-fat diet and regular endurance training. Only then will sit-ups also bring visible results.

20. sport makes slim

Sport alone brings nothing with unhealthy nutrition. Who wants to lose weight permanently, should always take less calories than he consumes. Only in combination with a conscious diet and regular exercise is healthy weight loss possible.