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13 rumors about proper exercise that you should not believe

Study guide

Misconceptions are poison for athletes. If you want to exercise, you must be aware of these misconceptions and understand their dangers. Because, each of these beliefs can greatly affect the health and quality of exercise. Some misconceptions can be very destructive to you and lead to your injury in sports. Learn about 13 misconceptions about exercise.

1. You should do stretching exercises before exercising

This misconception has a long history in the world of sports and is perhaps the most common misconception. Because, even by searching among scientific articles, you will get a lot of information that may confuse you. Studies show that stretching exercises are useful for increasing the range of motion of joints. However, the effect of these movements on improving the performance of athletes and preventing injury is slightly different. Stretching exercises may increase range of motion before exercise. Thus, the movement pattern that the brain is accustomed to changes, and especially in heavy sports such as bodybuilding, may adversely affect the athlete’s performance, because instead of focusing on producing a certain range of motion, the brain must adapt neural information to the new range of motion. Adjust.

When the muscles are cold, doing stretching exercises can release stress hormones that are not good for athletes’ performance.

Pre-workout warm-up is recommended to improve athletes’ performance and prevent injury, but it is best to include cardio exercises to increase blood circulation in the body and a little light exercise to warm up the joints.

2. Running on a treadmill puts less strain on your knees

Studies show that treadmills significantly reduce the vertical pressure on the knee. Instead, there is a constant state of motion in all sports cars. This property in the treadmill puts more pressure on the muscles, tendons and ligaments of the lower leg, including the Achilles tendon.

The human locomotor system is very complex. When running on asphalt, the body measures very small changes in the locomotion system and puts itself in the best possible position. But, when this will is taken from the body and handed over to a machine, you have to make these seemingly small coordination. Although these changes are very small, removing them with a treadmill can cause the knees to erode over time.

In general, exercising on a treadmill or asphalt each has its own benefits. Running on a treadmill that has a softer floor is involved in increasing strength, especially in the muscles that maintain balance (physical balance). Because, these muscles must be used to keep the body balanced on the treadmill.

3. Weight training will give you some exercise

This misconception has led many people, especially women, to refrain from exercising with dumbbells or weights. Gaining weight is one of the goals of bodybuilding that is not easily achieved and just weight training can not make you bulky. There are many benefits to exercising with weights on a regular basis and following the correct form of movement. Strength training is necessary for fitness and many sports. Heart and joint health, strengthening tendons, ligaments and bones, regulating metabolism, improving body shape and locomotor system, preventing possible injuries and regulating hormones are some of the benefits of weight training.

In particular, female hormones are different from male hormones. Therefore, women are much less prone to increase muscle mass.

4. If you stop exercising, your muscles will become fat

If you give up exercise, there is a big change in your lifestyle. Muscles gradually lose their volume and strength and you burn fewer calories. Maybe your diet will change too, you don’t care much about your weight anymore and eat more. Gradually more fat is stored in the body. So, what has become fat is not the muscles, but the change in lifestyle and not exercising has caused the muscles to shrink and store more fat.

Adipocytes are completely different from muscle cells and cannot be converted into one another. Calorie muscle cells make you stronger and fit your body. While fat cells store fat to make you fatter.

5. The harder you exercise, the better


Most athletes consider muscle soreness to be a sign of good exercise. Some people say that they may not have put enough pressure on themselves without feeling pain in the muscles. This belief is wrong. In fact, muscle soreness can be a sign of excessive pressure.

In each training session, very small tears are created in the muscle tissue. Then, during recovery or reconstruction, the damage to the muscles is repaired, and in the process, the muscles grow and become larger than before. Just like the skin of the hand, which becomes thicker over time with minor and repeated injuries, and with the repair of these injuries, the stratum corneum of the skin becomes thicker. For this reason, the skin of workers ‘and farmers’ hands is always thicker. But if the damage to the tissues is much greater than the body’s ability to repair, the result will be the opposite. For example, if a bodybuilder puts too much strain on a muscle as a result of excessive exercise, it is likely to delay the process of muscle growth.

Of course, muscles need stimuli to grow and strengthen. However, even a small amount of stimulation and pressure can meet the needs of muscles for growth. Therefore, especially in strength exercises such as bodybuilding and cross-quality, you should be careful not to strain the muscles too much. For example, if you have three sets of chest presses in the program, you are not going to finish all three sets with pain. Instead, try to finish only the last set with maximum pressure.

6. Do abdominal exercises if you want to shrink your abdomen

Body fat does not increase or decrease locally. The human body does not burn its fats selectively. It does not matter what kind of physical activity you are doing or which part of your body you use the most. The body burns fat in the same way. So why are some people’s bellies bigger than other parts of their bodies? Or why do some people have more fat in their thighs? The accumulation of fat in the body depends on genetics. A person with high calorie intake may store more fat in the abdomen. However, when you exercise, you burn belly fat and other parts of the body at the same rate.

7. The longer you exercise and the less intense you are, the more fat you burn

Some of the energy consumed comes from carbohydrates and some from body fat. However, this does not matter much. Because, what makes you thin or fat is the amount of calories entering and leaving. It does not matter what sport you do. Of course, more intense exercise burns more calories in the body. Also, the longer you exercise, the more calories you burn. But still, if your calorie intake is more than the calories burned, that is, more than the calories your body needs, you are in a state of “excess calories” that increases the accumulation of fat in the body. If your calorie intake is less than the calories burned or your output, your body is in a “calorie deficiency” state, which causes you to lose body fat and lose weight.

8. Abdominal exercises are enough to have a sex pack

If you realize that the previous two beliefs are wrong, you can probably guess why this belief is wrong. For body muscles to be visible, the body fat percentage must be low. No matter how strong and voluminous your muscles are, if your body fat percentage is high, your muscles will not be visible. Because, body fat hides the muscles under it. To have a sex pack, in addition to abdominal exercises that make the muscles of this part more voluminous, the percentage of body fat should be low.

9. Exercise must include a full and intense workout

This belief is far from reality. Because, studies show that even a small amount of walking during the week can bring many benefits, including heart health. Even activities that require mobility can help reduce chronic illness.

10. Exercise cures all diseases

Although exercise has many health benefits and can improve the quality and quantity of life, it cannot cure all diseases. Some patients need medical attention even if they exercise. Of course, exercising can have many benefits, and it seems that “regular exercise” can be beneficial for many diseases, including heart disease, diabetes, asthma and osteoarthritis.

۱۱. The more you exercise, the better your results will be

Do you think the body builds muscle when exercising in the gym? No. The body builds muscle when resting. Therefore, they will not become stronger or more voluminous if the muscles do not have enough time to regenerate. In addition to muscles, tendons and ligaments need to rest. Tendons and ligaments last much longer than muscles. Because, blood circulation in these tissues is much less. For this reason, with less rest and more exercise, the risk of injury is much higher.

۱۲. Exercise and eat everything

If you run for half an hour, you can burn a maximum of 200 to 500 calories. 117 grams of French fries have 365 calories and a small bottle of soda has about 140 calories. Therefore, replacing burned calories is not a difficult task. If you want to eat everything under the pretext of exercising and even eating unhealthy foods, you will probably be called.

13. In squatting, the knees should not extend beyond the toes

You should focus on your hips and buttocks when performing squats. First the hips should move and go backwards and then the knees should bend. So your focus should be on turning your hips backwards, not your knees. By doing this, the knees will probably be in front of the toes. Because, the back muscles are in a supportive position by rotating the buttocks backwards and are able to hold the body backwards.

The last word

Misconceptions in any field can have a negative impact on human life and activity. By raising awareness, try to correct these beliefs in yourself and others so that we can live in a better world together.

We tried to point out the most common misconceptions in the world of sports. If you have identified other misconceptions, please share them with us and others.

Warning! This article is for educational purposes only and you should consult your doctor or specialist to use it. more information




13 rumors about proper exercise that you should not believe

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