In the world of fitness, each day brings a set of new myths and facts to you. Little do you care if the statements are in fact a myth or a fact! Sadly, the myths seem to occupy a bigger chunk of knowledge you gain about the fitness industry each day. While some of these make things easier for you, some of them end up putting you in a tough situation. While you feel that these ‘tips and tricks’ will help you achieve your goal faster, the actual state of affairs could be far from the same. From what to eat to how many hours you must spend in the gym, millions of such theories revolve around the fitness industry which are actually a hoax. And sadly, they are believed without much thought. In this article, we bring to you 10 such myths which are actually a hoax in the name of fitness.
Here’s a list of top 7 myths about the fitness industry which you must stop believing. Keep reading…
1. Cardio comes first
The next time you visit your gym, observe every person who comes after you; majority of the people rush to the treadmill first for a nice run. But is that the right way to go about it? No! The truth is, practicing cardio first can lower your glycogen levels. This reduces your ability to give your best in the weight training section. So begin with the weights; it will increase your cortisol and testosterone levels which is beneficial for your workouts.
2. Morning workouts are better
Time does not matter as long as you are regular with your workouts. The only benefit of working out in the morning is the fact that you would not have to dread the workout hour throughout the day. Other than that, evening workouts are equally effective (if you are regular).
3. You should stretch your muscles before workouts
Penny told Sheldon that one must stretch their muscles before a run. But sadly, she didn’t know that it is not the best thing to recommend. While you hear people telling you that stretching before workouts is the best thing to do, we beg to differ. While stretching is believed to decrease the risk of injury, the truth is that it weakens your muscles by 30% and increases your risk of injury.
4. The more you sweat the more you lose
This is the most popular fitness myths of all time! Some people believe that sweating more means that you are losing more weight. But the truth is that sweating more is not directly linked to the number of kilos you lose. As long as you are working hard, not sweating is not all that important.
5. You can run to reduce those pounds
You might feel that running on the treadmill will help you burn calories. But that might not be the case. Cardio is not all that effective as compared to weight training for weight loss. Interval training and weight training could help you burn those calories much faster and in a more effective way.
6. More pain, more gain
Initial few days in the gym can give you some pain. But eventually, your body adapts to that movement and it doesn’t hurt anymore. However, if the pain continues to persist, it could mean that you are going on the wrong road. You could be overtraining or exercising the wrong way. To avoid risk of injuries, check with a professional.
7. Workout for at least an hour
Time does not matter as long as you are regular with your workouts. Irregular workouts, even if they are as long as two hours at a time, will not help you fetch the desired results. So don’t worry about the number of hours you invest, focus on your regularity.
Can Garlic Help In Controlling Cholesterol? Our Expert Has The Answer
High levels of bad cholesterol or LDL cholesterol in your blood can increase risks of heart disease. It is thus important to ensure that your cholesterol levels are under control at all times. Low density lipoprotein (LDL) and high density lipoprotein (HDL) are the two kinds of cholesterol , where the former is referred to as the bad cholesterol and the latter as good cholesterol. While cholesterol is made in the liver, there are certain foods that can increase cholesterol levels. These foods are primarily those high in saturated and trans fat. Similarly, there are foods that lower your cholesterol levels, and one such food item is garlic.
Garlic is a spice which is popular for its benefits on digestion, high blood pressure and inflammation to name a very few. However, there are some studies which talk about cholesterol improving properties of garlic as well.
WebMD says that garlic may reduce total cholesterol in the body by a few percentage points. This however, may only be for the short term. It further adds that garlic may prolong bleeding and blood clotting time. Thus, intake of garlic should be avoided before surgery or intake of any blood thinning drugs.
We ask clinical nutritionist Dr Rupali Datta about garlic and its cholesterol-reducing properties. She says, “Allicin is the active compound in garlic, which may be contributing to lowering cholesterol. However, it is more effective in controlling heart diseases vis a vis blood thinning and its anti-inflammatory properties. There are some studies which have talked about minor effect of garlic on cholesterol,” she says.
Foods that help in lowering cholesterol
Legumes are rich in minerals, fibre and protein. Some studies say that including legumes in your diet can lower bad cholesterol in the body.
Healthline mentions that some vegetables contain soluble fibre that can help in reducing cholesterol levels in the body. Vegetables like eggplants, carrots and potatoes can all be included in your diet to keep cholesterol and weight under control. They are good for heart health.
3. Berries and fruits:
Fruits are rich in soluble fibre that help in lowering cholesterol levels in the body. Berries and grapes contain plant compounds that can increase good cholesterol and reduce bad cholesterol in the body.
4. Almonds and walnuts:
Including nuts in your diet can be good for heart health. Nuts contain monounsaturated fats. Walnuts contain omega 3s and almonds contain L-arginine, which is an amino acid that helps the body make nitric oxide. This helps in regulating blood pressure.
5. Fatty fish:
Fatty fish like salmon, mackerel and tune are rich sources of omega 3 fatty acids. Omega 3s are good for heart health as they reduce inflammation and stroke risk, and increase levels of good cholesterol in the body.
(Dr Rupali Datta is Consultant Nutritionist at Fortis Escorts)
Most hip and knee replacements ‘last longer than thought’
Eight out of 10 knee replacements and six out of 10 hip replacements last as long as 25 years, said a large study from the University of Bristol.
This is much longer than believed, the researchers said, and the findings will help patients and surgeons decide when to carry out surgery, BBC reported.
To date, there has been little data on the success of new hips and knees.
But this Lancet research looked at 25 years’ worth of operations, involving more than 500,000 people.
Hip and knee replacements are two of the most common forms of surgery in National Health Service (NHS), but doctors often struggle to answer questions from patients on how long the implants will last.
Nearly 200,000 of the operations were performed in 2017 in England and Wales, with most carried out on people between 60 and 80 years old.
Dr. Jonathan Evans, orthopedic registrar, lead study author and research fellow at Bristol Medical School said, “At best, the NHS has only been able to say how long replacements are designed to last, rather than referring to actual evidence from multiple patients’ experiences of joint replacement surgery.
“Given the improvement in technology and techniques in the last 25 years, we expect that hip or knee replacements put in today may last even longer.”
As the aging population grows, and life expectancy rises, this becomes even more important, Evans added.
Chronic inflammation can lead to memory problems: Study
Acute inflammation, that results from injury and does not heal or is recurring, might lead to thinking problems, say experts. The report, which has been published in Neurology, further states that psychological stress and nagging infection can also trigger chronic inflammation.
In order to arrive at this result, blood tests on 12,336 men and women who were of the average age of 57, were conducted. These reports were then segregated and given a “inflammation composite score” based on factors like clotting, white blood cell count, and other tests. The cognitive facilities of the participants were also assessed through routine tests of verbal fluency, memory and processing speed. The study has been quoted in The New York Times.
After controlling for factors like age, blood pressure, heart disease, education, and many others, it was deduced that more the number of inflammatory factors, greater the chance of cognitive decline over 20 years of follow-up. Decline in memory seems to be strongly associated with inflammation.
“We know that dementia starts earlier than the appearance of symptoms,” Keenan A Walker, lead author and a postdoctoral researcher at Johns Hopkins said. “We’ve shown that levels of inflammation matter for dementia risk. Reducing chronic inflammation involves the same health behaviors that we already know are important for other reasons — regular exercise, healthy diet, avoiding excessive weight gain and so on,” Walker added.
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