88 biggest fitness mistakes
Persons doing sports can eat everything! Persons having a sauna lose weight! Exercising once a week is enough! Did you know or have been taken by one or the other mistake? Here, we made up 88 biggest fitness mistakes for you. Have a look and be surprised!
1. Fat on problem zones can be precisely exercised
Untrue ! The body attacks fat depots according to a fixed pattern. Unfortunately, hips or abdomen are often the last ones on the list. Regular stamina training and a well-balanced, low-fat, and healthy nutrition are best alternatives to lose weight and to tighten the whole body.
2. Sore muscles disappear, when you repeat the same exercises
Untrue ! Sore muscles are nothing else than a fibre rupture in the tissue. The affected muscles have to regenerate. You can still move but put the strain on other muscles - this supports the regeneration.
3. Only persons, who sweat, lose weight
Untrue ! Sweating cools down the body. Water and minerals are secreted, but no calories.
4. Swimming is healthy
Partially correct ! Swimming is only healthy using the correct technique. Falsely accomplished leg motions can cause knee pains. Regarding neck pains, i.e., breaststroke should be renounced, because the neck area gets overstretched respectively is strained too much.
5. Fat gets just burnt after exercising longer than 30 minutes
Untrue ! Once an exertion starts, carbohydrates and fats are burnt simultaneously. The carbohydrate depots are emptied during the exertion. After about 30 minutes, the percentage of fat burning for energy production reaches its peak.
6. Sports strengthens the immune system
Untrue ! Only persons, who do not exercise too extremely, stimulate their resistance. It is not recommended to do some sports while having an infection. This weakens the body and can become dangerous.
7. Doing indoor sports is more healthy than outdoors
Untrue ! The body is more demanded outdoors, because it is exposed to several stimuli. The vitamine D production, which is responsible for strengthening the bones, is stimulated by daylight. Furthermore, dry gym air takes it out of the mucous membranes.
8. Persons, who do sports, can eat everything
Untrue ! The rule is: You always have to consume more calories than to intake. Always mind a well-balanced nutrition.
9. Eat a lot of proteins in addition for the training goal "muscle building"
Untrue ! The daily need is about 1 gram of protein per kilogram of weight. Under normal conditions, this need is covered by a well-balanced nutrition. The intake of protein becomes useful for a nutrition low in protein (vegan) as well as after intensive workout sessions. Protein supports regeneration and muscle building.
10. Stretching is of no use
Untrue ! Stretching prevents injuries. Furthermore, blood circulation and agility are increased and an optimal strength development is supported.
11. A lot of exercising helps a lot
Untrue ! Persons, who strain their body, will rather feel tired and not well. Any increase in performance is no longer possible. At first, the training extent should be increased and then the intensity, i.e., doing more repetitions before weights are increased.
12. Persons, who have well-defined abdominal muscles, are in top shape
Untrue ! Strength training alone does not result in stamina, because the cardiovascular system is barely demanded. On the contrary - exercising especially one part of the body, can even cause health harms. While exercising abbdominal muscles, the back should always be exercised as well.
13. Isotonic drinks are the best alternative after the workout
Untrue ! The loss of liquids and electrolytes can be easily compensated by mineral water. Acids, bases, and salts in the body can also regenerate this way. Furthermore, many isotonic drinks contain a lot of sugar in addition.
14. Doing sports is not recommended while having back pains
Untrue ! Special exercises under professional supervision are definitely possible. Swimming (in back position), gymnastics or walking are very good for simple tensenesses.
15. Light-prroducts help automatically to get a nice shape
Untrue ! Unfortunately, light-products often contain fat and sugar additives, which stimulate hunger and lure into a calorie trap. The artificial sweeteners added to light-products promise the brain a lot of calories, of what nothing arrives in the circulation. The complete organism gets mixed up, because the body asks for energy, which is then intaken in form of more food. There is more energy intaken than it is needed throughout the day.
16. Exercising once a week is enough
Untrue ! Three training sessions a week are optimal - with a duration of one hour for each session. Persons, exercising only once a week and then probably also very extremely, can even risk their health.
17. The heavier the dumbbells, the more efficient gets the workout
Untrue ! Heavy weight can cause injuries, i.e. pulled muscles, especially for fitness beginners. It is recommended to use lighter weights and to do more repetitions. The weight can be increased step by step.
18. Lose fat with massages
Untrue ! Massages with innovative special belts, i.e., only support blood circulation. You cannot lose fat with massages.
19. Fast jogging is most efficient
Untrue ! Most fat is not burnt while running in fastest pace. You should find a pace, where you can talk without problems. This is how fat can be optimally burnt. Furthermore, you should always mind your pulse (heart rate) which should not be too high. The optimal heart rate can be individually determined for each person.
20. Older persons should not do sports
Untrue ! On the contrary, older persons should also keep in shape in a well-balanced way. The whole body can be optimally exercised and the mental fitness is supported as well, doing the following kinds of sports: walking, hiking, swimming, dancing.
21. Vitamine pills increase performance
Untrue ! Strength respectively stamina performances cannot be increased by intaking additional vitamines. However, an improvement can be reached for an existing vitamine deficiency.
22. Everybody knows jogging
Untrue ! There is a risk of injuries or straining joints especially for persons with adiposity or who are unfit. Furthermore, jogging is too intensive for beginners and, therefore, they give up too fast. A very good alternative for jogging is walking. Here, the exertion on the vertebral column and joints is much less. Everybody can choose its individual pace for this kind of sports.
23. Continue running even if you feel stitch
Untrue ! Stitch is caused by a reduced blood circulation of the diaphragm during extreme exertions. The reduction in running pace can ease distinctively the pain. It is a good alternative for a short break. It is also often helpful to stretch one's arms above the head and to continue breathing.
24. Coffee - a no-no for athletes
Untrue ! Coffee is often used as secret weapon especially by athletes. Drinking an espresso one hour before the workout, i.e., stimulates optimally circulation and energy consumption. Furthermore, the powers of concentration can be increased by supply of caffeine.
25. Pregnant women should do no sports at all
Untrue ! As long as the physician gives the go-ahead and the woman feels good, she can do sports ! However, pregnant women should renounce sports with contact to the opponent, serious sports, skiing or riding. Stamina training can be done moderately according to the agreement with the physician or coach, i.e. walking or swimming.
26. Training goal fat burning: eat nothing for 2 hours after the workout !
Untrue ! The body burns fat even a few hours later after an intensive workout. However, please mind that you do not intake more calories than you have compensated. The need of protein, i.e., is very high after the workout. The food should mainly contain proteins after the workout - to support optimally the regeneration of muscles.
27. Jogging has a harmful effect on joints
Untrue ! Jogging even protects against wear of joints. The cartilage is better supplied with nutrients thanks to the motion. Futhermore, muscles are built while running, which ease the burden of joints. Unfit persons or persons with adiposity should not start with jogging. It is recommended to start with walking, whereas the pace can/should be continuously increased.
28. Fat is changed into muscles thanks to sports
Untrue ! Muscle and fat tissue are two completely different tissues. However, fat tissue can start shrinking for regular muscle training. A workout including stamina and strength training is optimal to keep the whole body in shape.
29. Apple-juice spritzer is a great sports drink
Untrue ! Unfortunately, apple-juice spritzer contains too much of sugar, which can settle in fatty tissues. An optimal drink during/after the workout is still water.
30. Athletes need less sleep
Untrue ! The body regenerates from pressures of the day at night/during recovery. The organism "repairs" defect structures and lets muscles grow. The vertebral column is also relieved while sleeping. A healthy sleep takes at least 7 hours - even for athletes.
31. Do not swim for two hours after eating
Untrue ! Indeed, the body is not ready for top performances after eating but there is nothing to be said agains (some) swimming. Energy is more used for digestion. Therefore, only slight swimming is recommended.
32. Alcohol can be sweat out while exercising
Untrue ! Alcohol is mainly decomposed (about 90%) in the liver. However, the transpiration of most people increases after consumption of alcohol, because the reduction in alcohol takes energy and increases heat production.
33. Non-smokers have a better stamina
Untrue ! People, who do regularly sports and smoke, have an increased negative effect on the function of the lung. However, they do often much better in lung tests than unfit non-smokers.
34. Sports prevents cellulitis
Untrue ! Cellulitis is mainly genetically given. Unfortunately, sports does not help as prevention. The combination of appropriate nutrition, sports, and massages is the best way to fight against it.
35. Going for a walk won't get you anywhere
Untrue ! Even going for a walk is a kind of sports. Persons, going regularly for a walk, contribute to lowering in own cholesterol level. The cardiovascular system is stimulated as well and the physical performance is increased.
36. The more often a muscle is exercised, the faster it grows
Untrue ! Each muscle needs a certain time for regeneration. This takes usually 48 hours. This time should be kept, because otherwise the muscle is weakened instead of strengthened. One and the same muscle should not be exercised for two days running. Injuries are avoided thanks to regeneration.
37. Too many muscles make immobile
Untrue ! The complete course of motion should be accomplished for strength training. An interplay of opposite muscle groups is necessary to accomplish a motion. A muscle never works alone. The player (agonist) causes a motion and the antagonist acts in opposition to this motion, i.e., when the biceps is bent, the triceps needs to be stretched simultaneously. The back muscles serve as antagonist to abdominal muscles. Furthermore, regular stretching is important. The flexibility of muscles gets improved.
38. Fat is only burnt with stamina training
Untrue ! Calories are burnt even while sleeping - in a reduced way. Therefore, our body consumes respectively needs energy for each kind of effort. However, regarding the relation between consumed and supplied energy is important for fat burning.
39. Persons with overweight should do no sports
Untrue ! All people should do sports. Persons having more weight, should start slowly and increase step by step their daily activity. Take the stairs instead of the lift.
40. If you have back pains, the back always has to be exercised
Untrue ! According to the diagnosis, problems with the back can also be solved by strengthening the abdominal muscles.
41. Drink a lot directly before exercising
Untrue ! It is not recommendable to drink a lot before exercising, i.e. jogging. The liquid strains the stomach too much. It is better to drink smaller amounts throughout the day. However, you can drink more than a glass of water to refill the liquid balance after the workout. If you have planned a tour of several hours, you should take along something to drink.
42. Muscles once trained will not be reduced
Untrue ! Muscles of the human body are built and reduced every day. These two processes should always be kept balanced. This means that the body has always to be kept in motion. Once you move less, muscle mass is reduced.
43. Jogging on asphalt has a negative effect on joints
Untrue ! Running on asphalt is even safer than on country lanes. The risk of accidents is not given on asphalt, because the underground on country lanes can be uneven causing twisting one's ankles. Running on asphalt is orthopedically gentle to the foot, because of the stable underground and the low lateral twisting.
44. Women get big muscles with strength training
Untrue ! Muscle growth depends upon the testosterone level, which the femal body only produces in very small amounts. Muscle training for women rather results in stronger muscles and tightening of tissue - the shape is changed.
45. Cold drinks cool down the body while running a marathon
Untrue ! Too much liquid does not lower the body tempereature but increases it. However, the body always regulates the temperature and begins to sweat. Top performances can be achieved. Drinking is absolutely important before, during, and after the workout. However, please always mind the amount. Drinking too much can cause a disposal of important minerals.
46. Abdominal muscles have to be exercised every day
Untrue ! Abdominal muscles have to be exercised the same way as any other muscle in the body. They also need recovery, when they can grow.
47. Persons, who start sweating rapidly, are unfit
Untrue ! On the contrary: sweating is a sign of being well-trained and that the body has learned to cool down the fastest possible. The body temperature is kept constantly thanks to sweating. Furthermore, perspiration strongly depends upon the intensity of the exertion.
48. Doing sports without hesitation while having a cold
Untrue ! You should reduce your sports program, when the body is weakened. Besides the heart, lung and respiratory tracks are especially exerted while exercising. The body should be rather saved during an illness. Otherwise, more serious diseases, i.e. on the heart (cardiac muscle), can occur.
49. Leisure athletes need a special nutrition
Untrue ! Leisure athletes do not need special nutritional supplements. These should only be consumed by serious athletes. The daily energy demand for leisure athletes is intaken by appropriate nutrition, which should be rich in carbohydrates, vitamines, minerals, and fibres as well as high-quality proteins, and a low-fat percentage. Furthermore, you should drink about 2 litres of water each day. This is how the body is optimally supplied and strong.
50. Persons, putting some thermal cream on, save the warm-up
Untrue ! These creams support the blood circulation of the skin surface. Any performance readiness is only simulated. The muscle itself still needs to be warmed up.
51. Persons, who have, sore muscles have exercised optimally
Untrue ! Sore muscles occur, when the body is unusually exerted or strained. The coordination of nerves and muscles is not optimal, especially among fitness beginners or unfit persons. Therefore, muscle tissue gets little fibre ruptures while unusual activities are done.
52. Cycling too much causes back damages
Untrue ! The accomplished up and down motion of legs while cycling even stimulates the muscles of the lower back. Furthermore, the stability of the vertebral column is strengthened. Back pains can be prevented. Back pains can only occur while cycling, when the saddle or handlebar are not adjusted correctly.
53. Get in shape with strength training
Untrue ! People having many muscles look like being in shape at first glance. However, persons, who just exercise strength training, have a lack of stamina. Strength and stamina training should always be combined.
54. The longer and more often you are going jogging, the faster you lose weight
Untrue ! Unfortunately, stamina training alone is not enough to lose some kilograms. A very high training effort would be necessary. Muscles can develop optimally in combination with strength training and the energy consumption of the body increases distinctively.
55. Get in shape with fitness bars
Untrue ! When you wish to get in shape, exercising is a must ! Solely intaking fitness bars does not keep in shape. Fitness bars contain carbohydrates, protein, and fat – a combination for long, tireless, and intensive workout sessions, for snack in between or fast eating after the workout. In addition, you have to mind a well-balanced nutrition.
56. Men get impotent because of cycling
Untrue ! Only those men, who cycle about 500 km per week on a very hard saddle, are at risk. Very hard saddles can possibly squash blood vessels or nerve tracts.
57. Strength training is only successful when muscles hurt
Untrue ! If you want to do something good for your health, please choose a rather slow and soft muscle training. The best way is to choose exercises with low weights and many repetitions. Once the weights get too heavy, muscles ache and the cardiovascular system is exerted too much.
58. No sports for heart problems !
Untrue ! A precise workout supervised by a physician is as important as medicine for most problems.
59. You get a big bottom while exercising on a stepper
Untrue ! Many people think that you get a big bottom by exercising on a stepper, because it is intensively exercised. The workout on a stepper exercises stamina and tightens muscles at the same time. However, there is no part of the body getting bigger.
60. Get in shape with housework
Untrue ! Unfortunately, housework is very one-sided. Here, muscles get exercised to a very small extent. You do not get more in shape because of housework.
61. Get more in shape by exercising continuously at top performance
Untrue ! Demanding top performances of the body day by day, results in a rather negative than positive effect. You should always take a short break between the separate training sessions to give the body the opportunity to regenerate.
62. Persons having arthrosis should avoid motions
Untrue ! Depending upon the degree of wear, a motion can even help (the affected joint cartilage is better supplied with nutrients). Motion stimulates the production of the synovial fluid, which is important for the joints, and eases pains.
63. When it is hot outside, a warm-up or stretching is not necessary
Untrue ! Outdoor temperatures do not have a special influence on muscles. Stretching before the workout is definitely important as well as a warm-up. Otherwise, you risk a pulled muscle.
64. Carbohydrates are the best alternative for sudden craving
Untrue ! Unfortunately, it is exactly the contrary which is correct. Sudden craving emerges, when the body consumes the wrong carbohydrates. These are often "short-term carbohydrates" as, i.e., sugar, white rolls or cakes.
65. The fat on the abdomen disappears thanks to sit-ups
Untrue ! Unfortunately, it is not possible to lose weight on prefered zones by means of precise exercises. A regular motion helps the body to reduce fat on the whole body. Sit-ups are definitely useful. They help to strengthen the body.
66. When you stop exercising, muscles become fat
Untrue ! Fat and muscles are two completely different parts of the body. Muscles can become more flabby if they are not exercised regularly. Furthermore, they lose their elasticity and are reduced in size. Please mind nutrition as well. Persons, exercising less, should not eat too much in order to intake less fat.
67. Additional weights on the joints push the training success while running
Untrue ! Unfortunately, additional weights do not have this effect while running. Additional weights are not recommendable especially for beginners, they even impede in the workout and disturb the natural running rhythm. However, additional weights can still be used for an improved training success for gymnastics and strengthening exercises.
68. Persons, who have a sauna, lose weight
Untrue ! Unfortunately, sweating has nothing to do with fat burning. The body loses water and minerals while having a sauna, which have to be refilled.
69. You get big muscles if you eat a lot of protein
Untrue ! Muscles are not built because of too much protein but by exercising the muscles. Protein provides nutrients for muscle building, because this would not be possible without protein.
70. You have to drink at least 3 litres a day
Untrue ! Of course, regular drinking is very important - but 3 litres are a bit exaggerated. A healthy person needs 1.5 to 2 litres a day. Please mind that you drink water instead of drinks containing sugar.
71. Sex before a workout reduces performances
Untrue ! Scientific studies state that sex before the workout does not influence the physical performance. Neither muscle power, balance, reaction time nor powers of concentration are affected.
72. Carbohydrates make fat
Untrue ! Carbohydrates in cereals are essential for a well-balanced nutrition. Cereals, rice, bread, and noodles should be part of the meals. Wholemeal products are also rich in vitamine B, mineral nutrients, trace elements, and filling fibres. A small percentage of those food a day does not make fat. Only those persons, who intake more carbohydrates than they consume, will increase their weight. Refrain from sweets, ice, chips, cakes or pizza.
73. Dietary chocolate has less calories
Untrue ! Most dietary chocolates contain the same amount of calories and of fat like other chocolates. The sole difference of dietary chocolate to conventional one is that dietary chocolate contains fructose instead of glucose.
74. Vegetarians lose more rapidly weight
Untrue ! It does not matter whether you eat meat or not. It is important how much you eat throughout the day.
75. Crunches have a positive effect on the back
Untrue ! Crunches strain the back too much. It is better to push the vertebral column upwards while being in a quadruped position.
76. Early morning exercises are most successful
Untrue ! The body needs carbohydrates to produce results. During the night, the depots are emptied and the body is weakened early in the morning. Therefore, a constant performance cannot be produced in the morning. Persons, who do not want to renounce a workout before the breakfast, should eat at least a banana at first.
77. Get in shape with fitness drinks
Untrue ! Of course, exercising is necessary to get in shape. Furthermore, water is absolutely sufficient after an average sporty activity. Most mineral waters already contain sodium, whereby the body recovers. Furthermore, magnesium can be intaken additionally to prevent cramps.
78. Yoga is no sports
Untrue ! In the past, yoga was part of relaxation exercises. However, yoga does not only stimulate fat burning but helps to tighten body shapes. Furthermore, you get a taut abdomen doing several yoga exercises.
79. Everybody can achieve top performances for stamina sports
Untrue ! Unfortunately, this "talent" is already given in the genes. However, everybody can try its best by means of hard training. The goal should be not to give up and to continue exercising.
80. Days off are for cowards
Untrue ! The body needs at least one day of rest after an exhausting workout. During this time, the body can regenerate and builds muscles. Furthermore, it can get back on its feet. Persons, who exercise too much, risk the danger of an over-training. Drop in performance, tiredness or loss of appetite can emerge.
81. Athletes only need food rich in carbohydrates
Untrue ! Athletes need a well-balanced and natural, wholesome food, which should not only contain carbohydrates. An athlete needs a mix of 65% of carbohydrates, 20 % of proteins, and 15% of unsaturated facts.
82. Only slim persons are in shape
Untrue ! Thin persons are not consequently in top shape. It can happen that the body of persons, who are too thin, does not find fat for burning and attacks muscles and reduces them.
83. Persons, who exercise a lot, need nutritional supplements
Untrue ! Nutritional supplements support the body for purpose of regeneration and are recommendable as supplements. However, they should never replace a healthy and well-balanced nutrition. The intake of nutritional supplements is less important for light and moderate workouts than for intensive workout sessions with a high loss of nutrients.
84. Persons, who do sports, never get ill
Untrue ! When the body is strained over a longer period of time, the immune system is weakened. The corresponding kind of sports should be done in a well-dosed way - so the immune system can keep active.
85. Men and women need to exercise differently
Untrue ! The sole difference is that men produce more testosterone and women more estrogen. Therefore, men achieve a better and faster result for muscle building. This has no influence while exercising. Women never have the same muscle mass like men nor conquer the same weight.
86. The shape of muscles can be changed
Untrue ! The shape of muscles is genetically given and cannot be changed. Muscles can be defined by a special training of separate muscles - but not changed.
87. Take a cold shower after the workout, then the body cools down
Untrue ! Do not take a cold shower immediately after the workout. At first, a cool down should be done - so the body can start to recover from the effort. Cold showers can cause irregular heartbeats. It is receommended to wait for 10 to 15 minutes after a workout before you take a shower, because the body often still sweats after the workout.
88. Sports is murder !
Untrue ! A precise workout keeps in shape and reduces the risk to die of avoidable illnesses.