August 12, 2022
The Most Popular Fitness Myths
Whether it’s on Youtube, Instagram, or TikTok, there's so much fitness advice out there about do's and don’ts that sometimes it can all get very confusing, even for more experienced athletes! Unfortunately, like any other field, fitness is full of “want to be quick reach” influencers which consider themselves “expert” and may promise a shortcut result from eating this or doing that. As many experts point out: “You need to seek advice from professionals by doing some research in their background and be wary of anyone promising GUARANTEED RESULT, as experts rarely use such certain language.
In order to help you in your fitness journey, we asked dietitians and trainers to clear away some of the most common fitness myths and misinformation.
Myth 1: The Longer and the more the workout, the better
Spending hours on cardio or lifting weights most times result in muscle strain and injuries due to issues such as poor form. Moreover, the body needs necessary rest time to do repairs and “housekeeping” to make you fitter and stronger. Especially in strength training, experts recommend a 48 hour rest between workout sessions which focus on the same body parts in order to allow muscles to recover.
Myth 2: Lifting weight will make you big and bulky
Interestingly, this myth has the opposite effect on men and women; men try to spend hours in the gym with free weights or machines hoping for larger muscles, while women, for the fear of becoming bigger, tend to limit or completely avoid weight training.
Yet the reality is, lifting weight on its own does not necessarily lead to bigger bulkier muscles. Particularly in women their hormones prevent excess muscle mass. But one thing is for sure, weight lifting will increase your strength, posture and balance.
Myth 3: Yoga is so gentle! it won’t cause injuries
Forget about what you see in movies, yoga causes injuries much more than you think!
A research from University of Sydney (reference) found that when it comes to yoga, 10 percent of practitioners reported muscle pain; 21 percent of people with existing pain found that yoga made it worse (a rate that matches most of other sports).
To have a good yoga session for your mind and body, make sure that you listen to your body, perform the poses safely, and let your instructor know about your limitations and existing injuries. Also it is a good idea to know more about popular workout moves that could cause more injuries.
Myth4: No Fat, No Carbs, Just Protein!
Diets that reduce carbohydrates and fats are not as effective as you may think. Of Course, you want to limit the intake of refined carbs and saturated fats, but protein is not the solution for everything- nor a promise for weight loss!
Carbohydrates – not all of them- are valuable sources of fuel. Therefore, it is recommended you prioritize complex carbs such as fruits, beans and rice.
When it comes to fats, polyunsaturated and monounsaturated are key for brain functioning. Rather than strictly avoiding fats, try to get your healthy fats through sources like olive, coconut oil, chia seed, linseed and avocado.
In order to help you in your fitness journey, we asked dietitians and trainers to clear away some of the most common fitness myths and misinformation.
Myth 1: The Longer and the more the workout, the better
Spending hours on cardio or lifting weights most times result in muscle strain and injuries due to issues such as poor form. Moreover, the body needs necessary rest time to do repairs and “housekeeping” to make you fitter and stronger. Especially in strength training, experts recommend a 48 hour rest between workout sessions which focus on the same body parts in order to allow muscles to recover.
Myth 2: Lifting weight will make you big and bulky
Interestingly, this myth has the opposite effect on men and women; men try to spend hours in the gym with free weights or machines hoping for larger muscles, while women, for the fear of becoming bigger, tend to limit or completely avoid weight training.
Yet the reality is, lifting weight on its own does not necessarily lead to bigger bulkier muscles. Particularly in women their hormones prevent excess muscle mass. But one thing is for sure, weight lifting will increase your strength, posture and balance.
Myth 3: Yoga is so gentle! it won’t cause injuries
Forget about what you see in movies, yoga causes injuries much more than you think!
A research from University of Sydney (reference) found that when it comes to yoga, 10 percent of practitioners reported muscle pain; 21 percent of people with existing pain found that yoga made it worse (a rate that matches most of other sports).
To have a good yoga session for your mind and body, make sure that you listen to your body, perform the poses safely, and let your instructor know about your limitations and existing injuries. Also it is a good idea to know more about popular workout moves that could cause more injuries.
Myth4: No Fat, No Carbs, Just Protein!
Diets that reduce carbohydrates and fats are not as effective as you may think. Of Course, you want to limit the intake of refined carbs and saturated fats, but protein is not the solution for everything- nor a promise for weight loss!
Carbohydrates – not all of them- are valuable sources of fuel. Therefore, it is recommended you prioritize complex carbs such as fruits, beans and rice.
When it comes to fats, polyunsaturated and monounsaturated are key for brain functioning. Rather than strictly avoiding fats, try to get your healthy fats through sources like olive, coconut oil, chia seed, linseed and avocado.