12 rumors about proper exercise that you should not believe

Misconceptions are toxic to athletes. If you want to exercise, you need to be aware of these misconceptions and understand their dangers. Because each of these beliefs can greatly impact the health and quality of exercise, some misconceptions can be very destructive to you and lead to your injury in sports.


  1. It would help if you did 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 for 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 the joints. However, the effect of these movements on improving the performance of athletes and preventing injury is slightly different. Stretching exercises may increase the range of motion before the workout. Therefore, the movement pattern that the brain is accustomed to, and especially in heavy sports such as bodybuilding, may negatively affect an athlete’s performance because the brain must adapt to neural information instead of focusing on producing a specific range of motion. Set to move to new domain.

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

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

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

Studies show that treadmills significantly reduce the vertical pressure on the knee. This property puts more pressure on the muscles, tendons, and ligaments of the leg, including the Achilles tendon, in the treadmill.

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

In general, exercising on a treadmill or asphalt each has its benefits. Running on a treadmill with a softer floor increases strength, especially in the muscles that maintain balance (physical balance). These muscles should be used to maintain body balance on the treadmill.


  1. Weight training increases volume.

This misconception has led many people, especially women, to refrain from exercising with dumbbells or weights. Weight gain 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 regularly with weights and following the correct form of movement. Strength training is essential for fitness and many sports. Some of the benefits of weight training are heart and joint health, strengthening tendons, ligaments, and bones, regulating metabolism, improving body shape and locomotor system, preventing possible injuries, and regulating hormones.

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

Leaving aside exercise will make a big difference in your lifestyle. Muscles gradually lose their volume and strength, and you burn fewer calories. Maybe your diet will change, you will no longer care too much about your weight, and you will eat more. Gradually more fat is stored in the body. Therefore, it is not the muscles that have gained weight, but the change in lifestyle and not exercising has caused them to shrink and store more fat.

Fat cells are completely different from muscle cells and cannot be converted into each other. Muscle cells make your calories stronger and fit your body. At the same time, fat cells store fat to make you fat.


  1. The harder the exercise, the better.


Most athletes consider muscle soreness to be a sign of good exercise. Some people say they may not have strained enough without feeling muscle pain. This belief is wrong. Muscle soreness can be a sign of excessive pressure.


At each training session, very small tears are created in the muscle tissue. Then, during recovery or reconstruction, the muscle damage is repaired, and in the process, the muscles grow and become larger than before. Just like the skin of the hand, which thickens over time with minor and frequent 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 tissue damage is much greater than the body’s ability to repair, the result will be the opposite. For example, if a bodybuilder puts too much pressure on a muscle due to exercise, it is likely to delay 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 training such as bodybuilding and cross quality, you should be careful not to put too much pressure on the muscles. For example, if you have three sets of chest presses in the program, you will not finish all three sets with pain. Instead, try to finish only the last set with maximum pressure.

12 rumors about proper exercise that you should not believe

  1. If you want to shrink your abdomen, do abdominal exercises.

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 do 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 who eats a lot of calories may store more fat in the abdomen. However, when you exercise, you burn belly fat and other body parts at the same rate.


  1. The less time you exercise and the less intense you are, the more fat you burn

Part of the energy consumed comes from carbohydrates and part from body fat. However, this is not very important. Because what makes you thin or fat is the number of calories entering and leaving. It does not matter what sport you do. Of course, the more intense exercise burns more calories in the body. Also, the more you exercise, the more calories you burn. However, if your calorie intake is more than the calories burned, that is, more than your body needs, you are in an “extra calorie” state, which increases the accumulation of fat in the body. If your calorie intake is less than the calories burned or produced, your body is in a “calorie deficient” state, which leads to a decrease in body fat and weight loss.


  1. Abdominal exercises are enough to have a six-pack abdomen.

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 bulky your muscles are, your muscles will not be visible if your body fat percentage is high because body fat hides the muscles under it. To have a sex package and abdominal exercises that make the muscles of this part more voluminous, the percentage of body fat must also be below.


  1. Exercise should include a full and intense workout session

This belief is far from the truth. Because studies show that even a little walking during the week can have many benefits, including heart health. Even activities that require mobility can help reduce chronic illness.


  1. 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 care even if they exercise. Of course, exercise can have many benefits, and it seems that “regular exercise” can be beneficial for many diseases, including heart disease, diabetes, asthma, and osteoarthritis.

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

Do you think the body builds muscle while exercising in the gym? No. The body builds muscle when resting. Therefore, if the muscles do not have enough time to regenerate, they will not become stronger or bulkier. Tendons and ligaments need to rest in addition to muscles. 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.


  1. 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.

The last letter

Misconceptions in any field can negatively affect human life and activity. As awareness grows, try to correct these beliefs in yourself and others to help each other better in life.

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.


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