Sports: 6 Misconceptions To Forget
Everyone knows the benefits of physical activity on health, body shape and morale. However, many misconceptions still circulate on this subject and can prevent you from getting the most out of your sports practice. To help you make the most of your workout sessions, here are 6 misconceptions to forget right away!
It is better to exercise on an empty stomach.
"Exercising on an empty stomach is a bad idea. While it's true that you shouldn't have a big meal before going for a run or swim, it's also harmful to engage in physical activity on an empty stomach.
The risk when deciding to run or exert oneself on an empty stomach is to experience hypoglycemia and discomfort.
To avoid this, it is recommended to eat a light meal before your workout session. For example, you can have some dried fruits or a slice of bread before heading to the gym."
2- You need to exercise for at least 45 minutes for it to be beneficial.
This other misconception about sports is completely false! As soon as you start moving, your body benefits from it.
When you don't have enough time to go for a 45-minute jog, doing 10 minutes of stretching is better than nothing! Walking for 15 minutes after lunch is also very beneficial for digestion.
From 30 minutes of physical activity, your body starts to build muscle, tap into its fat reserves, and secrete endorphins. So, forget the idea that you have to do 45 minutes of continuous exercise because this misconception is likely to discourage you from practicing due to lack of time!
However, the regularity of training is more important than the duration or intensity of the sport practiced. Remember that it is better to do short 30-minute sessions several times a week than two hours of jogging or intensive sports every two weeks.
3- You have to sweat to lose weight.
Among the misconceptions about sports, the idea that sweating is necessary to lose weight is one of the most widespread. But it's false!
Sweating is a mechanism that the body uses to cool down and maintain its internal temperature at 37°C. Sweating is therefore a good indicator of the physical effort provided.
However, sweating does not mean that the workout is more effective for building muscle, working on cardio, or losing weight! Sweat constitutes a loss of water and not at all a loss of fat.
4- Energy drinks should be preferred during sports.
The idea that energy drinks are preferable to water during physical activity is another of the 8 myths about sports. You don't need to consume a very sugary drink if you're running for 30 minutes. However, it is true that you need to hydrate with plain water during prolonged physical activity such as hiking or an hour of training at the gym.
In practice, it is recommended to drink 3 or 4 sips of water every 30 minutes during physical exercise. During the effort, it is better to avoid energy drinks as well as carbonated drinks which fill the stomach and promote bloating.
Carbonated waters enriched with sodium bicarbonate and minerals are beneficial after exercise to facilitate muscle recovery.
After a workout session, one can eat whatever they want.
If you exercise to lose weight, you must of course avoid compensating for the effort provided by fatty and sugary foods after training. Physical activity can only help you lose weight if you don't eat more than usual. In short, forget energy drinks, soda or cake to recover after each physical activity session!
On the other hand, if you practice a sport without a weight loss goal, it is useless to restrict yourself. Listen to your appetite and enjoy a good meal after exercise. But wait at least 20 to 30 minutes after your session before eating anything.
6- It is necessary to stretch at the end of each session.
Contrary to a widespread misconception, stretching at the end of a session and doing stretching exercises do not reduce muscle soreness after exercise. Stretching has no preventive or restorative effect on muscle micro-injuries. On the contrary, when performed immediately after physical exertion, stretching can even aggravate injuries and increase the risk of tearing or straining. Ideally, it is best to let the body recover and do stretching at least 2 hours after a workout. Moreover, although a good shower can help relax the muscles and prevent soreness, it is better to wait for 20 to 30 minutes before taking a shower to avoid causing thermal shock to your body. At the end of the session, simply wipe off excess sweat and put on dry clothes to keep your muscles warm.
Exercise cleans the lungs of smokers.
Even though physical activity is very beneficial for cardiovascular health, it does not offset the effects of smoking. It is even very dangerous to smoke one hour before and up to two hours after exercising as it amplifies the harmful effects of tobacco on the lungs and arteries.
Quitting smoking is the only way to cleanse one's lungs and begin to regain respiratory capacity and endurance, as well as an improved sense of taste and smell.
