There are so many fitness tips on Tick Talk, Instagram or YouTube that it can be hard to know what is useful and useless. Louis Servantes, certified personal trainer and co-founder Fuego Fitness In Los Angeles, some of these abductions are compared to the more prosperous plans. “Now I know we want to get results, and we want to get them quickly,” he said. “But if it looks too good to be true, it probably is.” When you get online fitness tips, Servantes recommends that you do your own research to see if the person who gave the question and / or the statement is true (for example, is they a certified teacher or have only a lot of followers and good fans) fitness clothes?)
Lauren Cornell, RD, registered dietitian and founder Lauren Cornell DietShe says it’s the same with people who give dietary advice – she says, every influencer considers themselves “experts” and can give results by eating this or that. But you have to Seek advice from registered nutritionists– By RD or RDN Testimonials – And beware of anyone giving guaranteed results, because nutritionists don’t use this kind of language very often.
To help you keep your workout healthy and realistic, we ask trainers and nutritionists to set the record for the most common fitness stories you hear.
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Myth: You need to exercise a lot every day.
Yes, it is important to maintain an active lifestyle and to get up and move throughout the day, but it is also important to rest and allow your muscles to recover. More intense exercise. “You must have at least one day off to be saved,” says Servante. “Rest includes sleep. This is a big part of your recovery. It’s just a day when your body is completely rested.”
If you wake up in a few hours to squeeze in your workout, it may be wise for Servantes to reconsider your daily routine and find ways to adapt. For example, instead of working for an hour, you can get an extra 30 minutes of sleep and 30 minutes of exercise. “Listen to your body,” says Servante. “They want to rest to work comfortably.”
The longer the exercise, the better.
When it comes to the length of a workout, it’s easy to imagine that every time you go to the gym, you get more exercise. But sometimes it is less. Cervantes says it will definitely come down how Exercise and do what you want. If you can get a very intense, active HIIT workout in 30 to 40 minutes, this will be more effective than spending two hours lifting weights or doing moderate cardio in the gym.
Misconception: You should eat within 30 minutes after training.
It is important, even if experts agree Eat as soon as possible after exercise, If you miss the 30-minute window, it is not the end of the world.
“Filling up is important. Your body is very vulnerable and it absorbs substances like a sponge,” Cornell said. “The 30-minute window is ideal, but it’s really 30 to 90 minutes.”
The main thing is to eat a mixture of carbohydrates and protein to help build muscle protein and prevent muscle damage. Mascha Davis, RDN, Los Angeles-registered dietitian, founder MiniFish.co And author Eat your vitaminsIt is recommended to look for 15 to 25 grams of protein per hour after exercise. Some of your favorite foods after exercise are Greek yogurt, egg or turkey sandwich, fruit and protein smoothies, or grilled chicken.
Misconceptions Exercise strength training makes you great.
Fear of mass increase is one of the most common misconceptions heard by Servantes. Although many women tell him that they are afraid to gain weight, thinking that it will make them gain weight, Servantes admits that it is not easy.
On the contrary, he said, you can gain weight by gaining weight, building lean muscle, and burning fat. Studies They have shown that. Resistance training It helps maintain bone mass, which helps prevent osteoporosis.
Cervantes loves the easy way to start strength training HIIT, or high-intensity interval training, Because it combines both cardio and weight, which increases the heart rate and the effect after a burn.
Myth: You need to exercise regularly before and after exercise.
Although it is true that you want to stretch before and after exercise, there are differences in the types of stretching you need to do before and after. Most of us remember that we were told to touch our fingers before running a mile in the gym. It’s been a long, long time since I’ve seen anything like this.
“Your muscles are hot, so you always have to do a static extension after work.
Instead, Servantes tells you to do flexible stretching exercises to keep your muscles warm before your workout. Think of activities such as jogging, arm swinging, jumping jacks or high knees. These movements extend their muscles to their full range of motion and enhance mobility.
You need an expensive membership or equipment to be able to adapt to a misconception.
From Peloton to Mirror, Today. Exercise equipment It can cost a few thousand dollars – and gym membership can be expensive. But living a healthy lifestyle should not be so expensive. If you are just starting out on your fitness journey, instead of investing in expensive and sophisticated equipment, Servantes recommends that you be a part of your fitness routine. This could mean taking more walks during the day or switching to breakfast or cycling with friends. You can too Check out free workouts On YouTube or subscribe Virtual fitness classes Presented by many Fitness studios and apps. You can also find many affordable fitness equipment online (or only Use furniture around your home!) “The goal is to find a long-term solution and a sustainable lifestyle,” says Servante.