Here are 6 Workout Myths you should know about:
Myth: I can do crunches and sit-ups to strengthen my core.
Truth: Crunches and sit-ups target the surface “six-pack” muscles, not those deeper core muscles that provide stability for your entire body says Alex Gierbolini. It’s important to train all of the muscles in your core, rather than one or two muscle groups, as they work together as a unit. The rectus abdominus (abs), internal and external obliques at the side of your torso and transverse abdominus muscle around the waist are just a few of several key muscular structures that should be targeted for a strong core.
Here’s what you need to know about how these parts function together during exercise the abs provide spinal extension while the obliques provide spinal rotation. Together they work to create stability, balance, and flexibility. The transverse abdominus is the deepest abdominal muscle that wraps around your spine like a corset. It stabilizes your entire core area during heavy lifting or any movement involving your arms or legs. To strengthen these muscles, try functional ab exercises such as planks, squats with rotation, side planks, and leg lifts. While you may not see them working right away, remember these are long-term goals so keep at it!
Myth: Only women benefit from resistance training
Truth: Resistance training is for everyone of all ages! Not only can it help develop bone density (which reduces the risk of osteoporosis), but also regular strength training helps offset muscle loss that comes naturally as we age. This means better posture and improved daily functions such as carrying groceries, opening jars, and picking up children. In addition to the physical benefit, resistance training has been shown to help reduce risks of cardiovascular disease by lowering blood pressure and reducing cholesterol levels.
Myth: Machines are safer than free weights
Truth: You have a greater risk of injury using machines because they give you less control over the movement says Alex Gierbolini. Plus many people don’t know how to properly use them so their form suffers causing injuries to other parts of their body like their back or knees. When you lift free weights your muscles have to contract harder in order to stabilize the weight which means you’re getting more out of each rep – plus it’s more natural to use your own body weight.
Myth: Energy comes from the sun and I get my energy from food
Truth: Energy is stored inside your cells in a substance called ATP (Adenosine triphosphate). Sources of fuel such as carbohydrates, protein, and fat can be used to produce ATP which your body then uses for energy. If you don’t break down enough carbs, fat, or protein, you can “borrow” energy from muscle tissue when necessary so it’s important to maintain lean muscle mass in order to stay strong and active for life! To build or maintain healthy muscles eat foods rich in complete proteins like eggs, poultry, and fish; choose whole grains, beans, nuts, and seeds; and choose healthy fats that are low in saturated fat like avocado, olive oil, or coconut.
Myth: I don’t need protein after my workout
Truth: You should always get protein within one hour of completing your resistance training (lifting weights), endurance exercise (like running). Or any activity that causes you to break down muscle fibers explains Alex Gierbolini. The amount of protein depends on the intensity of your workout but use this simple rule of thumb. If you’re doing more than 45 minutes of exercise try for 15-30g of protein within 30 minutes post-workout. If you did less than 45 min then eat about 10g of quality protein with a meal later in the day. Eating high-quality proteins like eggs, poultry, fish, beans, lentils, nuts, and seeds. Will help your body produce amino acids which are the building blocks for muscles.
Myth: I’m just not a protein person
Truth: Everyone needs protein! There’s even research that suggests vegans who don’t eat enough plant-based proteins. Could face health risks like poor liver function or bone loss. When you build muscle after resistance training it takes around 50% of your daily recommended protein to do so. For example, if you weigh 125 lbs you need to aim for at least 62g of protein. But since it can be difficult to measure out these amounts try to incorporate more high-quality proteins into each meal by having eggs with breakfast; fish or poultry with lunch; beans, tofu (pregnant women and children should not eat tofu) or nuts with dinner.
You can see that resistance training is for everyone! Whether you’re young or old, male or female. Weight loss is possible with this proven method of exercise says Alex Gierbolini. If you haven’t started yet know that it’s never too late to start. All the benefits are available to the beginner as well as a seasoned fitness enthusiast.