7 sports myths: What is true and what is false?
On the subject of sport and physical activity are circulating numerous statements. So it is, the sport brings only a little, if you train up to the pain threshold. Is that correct? Helps magnesium actually against muscle cramps? And need ambitious athletes necessarily energy drinks? Many beliefs are repeated constantly and are not yet properly. And many may apply to professional competitive athletes, but not for recreational athletes. But at other wisdoms have a point. Here you can read some sports myths.
1. Sport strengthens the immune system
That’s right, at least for moderate endurance sports. Because movement stimulates the circulation, activated heart and muscles. At the same time the immune system is stimulated gently and are formed immune cells. Thus the immune system remains in training. However, due to heavy loads also weakens the immune system. Research shows that the immune defense of marathon runners and athletes is weakened by the high load. So the healthiest is moderate aerobic exercise several times a week.
2. Sport brings something if it hurts
Nonsense. For professional competitive athletes, it may make sense to train up through the pain barrier in order to improve their performance even further. But even for recreational athletes, it is sufficient to demand, but without pain.
Also soreness is by no means a sign of effective training. He testifies to small muscle fiber tears and acidosis of the muscle, which refer to an overload of the muscle.
In order to achieve a training effect, it is especially important to exercise regularly. For example, 3-5 times a week at least half an hour.
3. The faster, the better
That’s not true. Many joggers make the mistake of running too fast. It makes more sense to choose at the beginning, a pace that you can hold out as long as possible without getting out of breath. Walk so that you can still talk best.
A longer training session of at least 30 minutes at a low intensity brings more than a shorter workout with increased load. Those who do not hold out for half an hour, should be between undergoing small walking breaks. Who is against already well trained, may from time to insert short sprints to train the body through intense stress change.
4. Who trained harder, burns more fat
That’s not true. Ideal for losing weight are endurance sports such as swimming, cycling, running, hiking, inline skating, walking or aerobics, is where training in the aerobic zone. Because in the aerobic zone is optimally burned fat. Extra muscle training can further increase the calories burned.
The aerobic training zone can be determined by the pulse with a heart rate monitor. How to do this, read the information box. However, the simple rule of thumb goes: Work out so that you can still have a good time themselves. Then you are in the ideal training area and can look forward to melting pounds.
5. Warm up and stretching is superfluous
That’s not true. Although some studies show now that the warming up and stretching before exercise neither the power increases still reduces the risk of injury. Nevertheless, it seems gentler on the body, to bring it to operating temperature at first to make the muscles and tendons supple slow and mentally adjust to the motion.
6. Energy drinks are ideal for supplying athletes
That’s not true. Sports beverages contain mostly minerals and salt, sometimes proteins and other additives. However, the nutrients that an athlete, you can take just as good and much cheaper with everyday foods to be.
Mineral water with many minerals, especially sodium and magnesium, replace exuded mineral salts. Who mixes the water with fruit juices, also receives readily available sugars and essential vitamins. To supply high quality protein are milk and dairy products, meat, fish and eggs.
7. Magnesium prevents muscle cramps
Is only partly true. The mineral magnesium is indispensable for the functioning of our muscles. Through a lot of sports magnesium is consumed and sweated. If the body is no longer adequately supplied with magnesium, this can lead to muscle cramps. In this case, may prevent convulsions a sufficient supply of the mineral material.
However, muscle cramps can also be caused by other factors, such as circulatory disorders, venous diseases, neurological problems or other deficiencies, such as sodium or potassium deficiency. Then more magnesium does not help, of course.
Tip: To burn the most fat
The largest is the percentage of fat burning during exercise in the aerobic zone. To train in this area, the pulse 60% (beginners) to 85% (well-trained) should be of the maximum pulse. The maximum heart rate, which should not be exceeded at physical stress, calculated from 220 minus your age.
Example: For a 35-year-olds the maximum heart rate is 185 beats per minute. The optimal pulse for fat burning is 110-155 beats per minute. Beginners should work out at 155 rather with a pulse of 110, good athletes.
The calorie consumption is generally increased by sport. Ideal is regular aerobic exercise plus resistance training. The good thing: If the muscles are built once, they consume themselves in everyday life more energy than inactive adipose tissue. But it of course needs regular exercise to get the muscles.