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!


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.


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.


Untrue ! Sweating cools down the body. Water and minerals are secreted, but no calories. 


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.


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.


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.


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.


Untrue ! The rule is: You always have to consume more calories than to intake. Always mind a well-balanced nutrition.


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.


Untrue ! Stretching prevents injuries. Furthermore, blood circulation and agility are increased and an optimal strength development is supported.


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.


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.


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.  


Untrue ! Special exercises under professional supervision are definitely possible. Swimming (in back position), gymnastics or walking are very good for simple tensenesses.


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.


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.


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.


Untrue ! Massages with innovative special belts, i.e., only support blood circulation. You cannot lose fat with massages.


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.


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.


Untrue ! Strength respectively stamina performances cannot be increased by intaking additional vitamines. However, an improvement can be reached for an existing vitamine deficiency.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


Untrue ! According to the diagnosis, problems with the back can also be solved by strengthening the abdominal muscles.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


Untrue ! A precise workout supervised by a physician is as important as medicine for most problems.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


Untrue ! It does not matter whether you eat meat or not. It is important how much you eat throughout the day.


Untrue ! Crunches strain the back too much. It is better to push the vertebral column upwards while being in a quadruped position.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


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.


Untrue ! A precise workout keeps in shape and reduces the risk to die of avoidable illnesses.

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