The 20 Biggest Fitness Lies

Jogging is bad for your joints, cycling makes you impotent and strength training gives you bodybuilder muscles? All nonsense! We air the 20 most popular fitness fallacies and thus take your inner pig also the last excuse to shirk from exercise sports or regular training.

1. fat burning in sports only after 30 minutes.

Wrong. Already from the first minute of movement the body cranks up the fat burning. However, this has reached its peak performance only after 30 minutes. So if you want to get rid of your fat, you should exercise for longer than half an hour if possible. When doing endurance sports, you should also not take it too easy. Fat burning works most efficiently when you exercise at 70 to 80 percent of your maximum pulse.

2. if you sweat, you are not fit

On the contrary, athletes have better thermoregulation. Since their muscles and cells are more efficient, they release more sweat during exercise than non-athletic people.

3. strength training makes fat muscles

Women in particular often fear getting a bodybuilder figure from strength training. However, this fear is unfounded. Muscle building is determined by the male sex hormone testosterone, which is produced by the female organism only in small quantities. Therefore, strength training tends to produce a firmer and slimmer silhouette in women.

4. stretching brings nothing

Experts argue about the effects of stretching before exercise. In case of doubt, loose warm-up makes more sense here. After the workout, however, you should not do without the stretching exercises: Stretched muscles get better blood circulation, remain supple and can regenerate better. During stretching, you should not dynamically bounce back and forth, but rather hold the stretch still for 20 seconds.

5.Athletes need a special diet

Even if some recreational athletes think they have to reach for isotonic miracle drinks, vitamin pills, power shakes and energy bars right after a half-hour endurance run – these products are only for competitive athletes. Dietary supplements alone do not revive tired muscles. In some cases, banned substances can even be found in the food. Instead of power bars and sports drink better reach for banana and juice spritzer.

6. by equipment training one does not decrease.

Those who regularly strength train on equipment should not be surprised if they even put more pounds on the scale than at non-athletic times. However, this should not be a cause for concern, because muscles are heavier than fat. By the way, a higher muscle mass also increases the basal metabolic rate of calories. As a result, even when asleep, muscular people burn more fat than sporty people.

7. exercise only once a week does not bring anything

Once is definitely better than never. Especially beginners can increase their fitness enormously with just one hour of training per week. Through a combination of strength and endurance training, the performance is increased, blood pressure drops, cholesterol levels improve and the general well-being increases.

8. muscles must ache during strength training

On the contrary. If you put on too many weights, you can quickly overexert yourself and even injure yourself. The body can be toned much more effectively if the weights are relatively light, but the exercises are repeated all the more often.

9. sauna makes slim

Sweating has nothing to do with burning fat. The body loses water and minerals in the sauna, but not a gram of fat. The pounds that you “sweated out” in the sauna should be immediately replenished with water.

10.Jogging is bad for the joints.

When jogging, two to three times the body weight acts on the joints. Nevertheless, jogging increases their functionality, because the movement produces more joint fluid. This allows the cartilage to be optimally supplied with fluid and remain healthy and in shape for longer. However, severely overweight, unathletic people should start with walking to slowly get the joints used to the movement.