10 Fitness Facts
No.1 "X" is the best form of exercise
No.2 Running wears out your knees
No.3 Getting in shape raises your metabolism
No.4 Exercising causes you to eat more
No.5 Walking a mile burns the same number of calories as running it does
It’s also worth noting that running has a lot more of those beneficial training effects mentioned in No. 10 than walking does.
No.6 A high-protein diet is effective for gaining muscle
No.7 Low-carb diets are effective for weight loss
Yes, there is evidence that it can be good for controlling appetite because of the high protein levels and the fact that the diet restricts a bunch of bad carbs that are high in calories. However, it also restricts the good carbs that are essential for exercise performance, the ones that can be quite satiating and contain valuable nutrients.
No.8 Weightlifting is an effective fat-loss strategy
Weightlifting does burn calories, but when compared to hard aerobic training, it pales. A hard session with the iron burns only 20% more calories per hour than walking at 4 mph, according to Essentials of Strength Training and Condition. And I’m sorry to tell you that adding muscle does not rev up your resting metabolism.
No.9 Exercise is about burning calories
And if fat loss is your goal, intense exercise has a tendency to transform you into a better eater.
No.10 You need to train hard to see your abs
And what he wasn’t doing was eating that much, because heroin suppresses appetite. Being in a state of regular caloric deficit kept Iggy’s frame at a low body fat level, and the abs popped out. That’s the way it works. You can enhance the look of your abs with some focused work, but if they’re covered in flab, no one will ever know.
Top 10: Fitness Myths
No.1 Crunches are the best way to get a six-pack
No.2 Squatting is bad for your knees
The gap in this logic is that most people without a history of knee pain squat without ever experiencing it. Regarding the patellofemoral contact force data, a number that seems strikingly high doesn’t necessarily imply that the body is not built to sustain these forces. Most men that have squatting-related knee pain have poor technique. In an attempt to keep their torso vertical, they drive their knees excessively forward. In a good squat, the angle of the shin matches the angle of the torso. This ensures loading of the posterior hip musculature (glutes and hamstrings) and minimizes the anterior shearing forces across your knee. In people with a history of knee pain, it’s best to try to maintain a vertical shin angle throughout the motion.
No.3 Basketball Shoes Protect Against Injury
No.4 Strength isn’t important for distance running
Think of it this way: If you need to put an average of five units of force into the ground each stride to attain your time goals, and you’re maximal capacity is 10 units of force, you’re working at 50% of your maximum capacity. If you improve your capacity through quality strength training to 15 units of force, then running at five units per stride is only 33% of your capacity. More likely, you’d increase your speed to maintain your given work intensity (in this case 50%). Strength is far from the only component of being a successful distance runner, but it’s one of the most overlooked.
No.5 More is better
No.6 A quick jog and a few stretches is a sufficient warm-up
Static stretching immediately before exercise has been shown to decrease performance measures like power, speed, and balance. While the deleterious effects of static stretching are datable and frequently misinterpreted, this type of warm-up can still be improved upon. A dynamic warm-up consisting of joint mobility and muscle-activation exercises will take your joints through a full range of motion, increase the neural drive to the working muscles, increase the extensibility of commonly locked-up muscles, increase your circulatory rate, and increase your internal body temperature. This type of warm-up is ideal both in terms of performance and injury prevention.
No.7 Pasta is the ultimate pre-workout meal
No.8 Long-distance cardio is good for fat loss
There is a growing body of research now supporting the use of high-intensity interval training for fat loss. This form of “cardio” takes well less than half the time (typically 12 to 20 minutes) of traditional long-distance cardio and leads to better results. The only people that should ever do long-distance cardio are endurance athletes, people who have a complete disregard for the value of their time and people who aren’t in good enough health to pursue high-intensity intervals (in which case, lower-intensity intervals would still be better).
No.9 Getting in shape is good for fat loss
No.10 Static stretching decreases risk of injury
There is research demonstrating that runners who static stretch immediately before they run actually suffer more injuries than those who don’t. Dynamic warm-ups with joint mobility and muscle activation exercises will improve your range of motion while promoting muscular control. This gives you the best chance to move efficiently and avoid injury.