I hope you haven’t given up on your New Year’s resolution to go to the gym every day and exercise more often. And hopefully you’re doing things the right way.
According to a recent article, exercise can truly be a miracle drug when done correctly. new york times. However, following the wrong advice can easily lead to injury.
Brad Schoenfeld, a professor of exercise science at New York’s Lehman College, believes fitness culture is misunderstood due to constantly evolving science and fitness influencers who share tips based on “anecdotes and gym lore.” told the Times that it is widespread.
“Once those opinions are out there and established, it’s hard to change them,” he said.
Danielle Friedman, author of “Let’s Get Physical: How Women Discovered Exercise and Reshaped the World,” wrote for the Times and asked more than a dozen fitness professionals how they feel about exercise among their customers and patients. We asked them to share their most commonly heard myths. Here’s what she found:
Myth: You should stretch before your workout
recent research have I found him stretching. before exercising has no effect for Prevention of injuries And it may actually work against you. Stretching your muscles for more than 90 seconds will cause a temporary decrease in muscle strength.
“You’re just temporarily weakening all the muscle groups you’re trying to train,” says Josh Goldman, associate director of UCLA Health’s Center for Sports Medicine.
A dynamic warm-up with a series of active exercises improves blood flow and gently stresses muscles, making it the most effective preparation for a workout.
Myth: You need to lift heavy weights to build muscle.
Schoenfeld, who studies muscle growth, says that’s not true.
important body the study The study found that lifting lighter weights for higher reps was just as effective at building muscle and strength as lifting heavier weights for 5 to 12 reps.
Myth: Running destroys your knees
Research proves it wrong The idea that running increases the risk of osteoarthritis even suggests that it may protect your knees from osteoarthritis.not actually moving Increased risk According to the article, age, weight, and genetic factors play a role in the development of osteoarthritis.
Still, training for running too aggressively can lead to knee pain and injury, says Jordan Metzl, a sports medicine physician at the Hospital for Special Surgery in New York. Metzl calls this “violating the too-fast rule” – going too fast or too soon. Increase slowly and if you experience pain, get it checked out by a sports medicine professional as soon as possible.
Myth: Walking is enough to keep you healthy as you get older
There’s a good reason walking is popular among seniors. Walking has been proven to reduce your risk of heart disease, diabetes, and certain cancers. risk of premature death.
But Anne Brady, an associate professor of exercise science at the University of North Carolina at Greensboro, told the Times that staying healthy as you age requires more than just walking. She says you should also focus on strength training, as muscle mass gradually decreases from your 30s onwards.
Supplement your walks with at least two 20-minute strength training sessions per week.
Myth: Mods are for beginners
Stephanie Ross Goldberg, a clinical social worker and therapist in New York who works with athletes, says, “Choosing less strenuous exercise means you’re weak, a beginner, or backwards.” It’s not something you should do.” It’s a sign that you’re listening to your body and keeping it safe.
“Our bodies need different things from day to day,” she said. “Modifying your exercises can help improve your form and mind-body connection.”
Myth: Runners and cyclists don’t need to strength train their lower body.
Amanda Katz, a certified strength and running coach in New York City, told the Times that she often has to convince clients who run or cycle that they also need lower-body strength training.
Running and cycling strengthen your lower body, but it’s not enough to stimulate significant muscle growth, she says. She says exercises like squats, lunges, glute bridges, and pointers can improve bone density, reduce your risk of injury, and make you a stronger runner or cyclist.
Myth: You need 10,000 steps a day to be healthy
Although exercise scientists debunked that concept years ago, many Americans still consider it an indicator of health, says American Council on Exercise President and Chief Scientific Officer Cedric Bryant told the Times.
of latest research The health benefits of walking have been suggested to include: plateau The number of steps is around 7,500, but even 4,000 steps per day can reduce your risk of dying from any cause.
Myth: Taking an ice bath after an intense workout will speed recovery.
Ice baths can help reduce inflammation after an intense workout. But “not all inflammation is malignant inflammation,” Goldman says.If you jump into an ice bath Every time I train, my movements become slower, Stop of repair process.
When you work out, you strategically stress your muscles, creating helpful inflammation and building strength as your body heals, he said. If you want to heal a specific injury after a workout, Goldman recommends waiting a day before icing the injury itself or soaking in cold water to give your muscles time to begin the repair process.
