Month: October 2019

If you are concerned lately for your health and thinking to start a workout, the fitness myths are what make you extremely bothered. These myths are like the age-old dictums, and these are obviously never proved. So, if you want to start workout just pat your back and go for it; Let the myths not kill your concern for fitness. If these myths are holding you back, you should know the real and proven facts right now, and we are here to assist you in knowing the reality. Take a look at the common myths and debunk them with reality.

Top 13 Fitness Myths to Stay Aware Of

Being aware of the fitness myths is important to avoid any misconceptions you currently have about workout. Remember, trusting these myths can also devastate your health and fitness! So, take a look at the most popular myths regarding fitness.

1. Pain is Important

It is the weirdest myth among all, and you have definitely heard that. It means the workout is all about pain. After a workout, you are having pain means that you have the most effective workout. Also, it means that the muscles are now growing. Due to this reason, many people want more exercise during pain.

This one is completely baseless because beginners sometimes do not get pain after a workout session, and it is all because of the high level of stamina in them. There is also a probability that your muscles are stronger, and you can tolerate the heavy exercise.  It is the reason why you are not having any pain. So, it is totally normal if you don’t have pain.

Remember that doing exercise during pain is not a smart idea, so don’t try to exercise during pain. If you are having pain regularly, you may need proper monitoring. You will need to skip the exercise and consult a doctor about that.

2. More Sweat Equals to More Weight Loss

Another myth about fitness is more sweating is a sign of weight loss. And if you are not sweating enough, your workout is not that effective. Moreover, the myth also tells that sweating indicates a fast weight loss. Following this myth, many people, during their workout, try different ways (like turning off the AC, running, and high speed in exercise) to sweat. Females are especially seen to be obsessed with this, and they often try the slim belts to sweat. It is believed that fat in the form of sweat is coming out of the body.

It is also not beyond question because sweating is completely a biological reaction, and sweat is a combination of salt and water excretes of the human body, not the fat. If you drink insufficient water, you will sweat less irrespective of how long you exercise. Many people do not sweat even in overheat conditions, and on the other hand, some others sweat excessively even in a moderate temperature. It is not at all related to fitness or fat burn. You will still lose weight without sweating.

3. Diet Does Not Matter until you are Exercising

According to this belief, you can consume anything, but that will not affect weight until you are not skipping the exercises. As you are going through the heavy exercise, you will be able to control your weight irrespective of what you eat. Also, it will be alright to consume oily and junk food as you have a walk 30 minutes on a treadmill or some other machines. In case you feel that you have eaten much, you can do a little more exercise for effective results during weight loss.

Several trainers crush this myth in multiple ways. Gym instructors have given their opinions that weight loss and living healthy depends on the combination of exercise and diet. They are extremely specific about it, and they mentioned it is approximately 30% exercise and 70% diet, which leads to a healthy and fit body. If you keep eating junk foods, your results will always be below the expectation level. It will not matter how much you exercised; your weight will not be reduced.

4. Target Fat Reduction is Alright

Another opinion regarding fitness is that before starting a workout, if you can decide how much fat reduction you need, you will get a better result. It is because your target will help you to decide which exercise you will need to do. It is believed that by doing this, a person stays more focused during the exercise.

However, the reality is that you and your friend will not have the same amount of fat in the same body parts. Until and unless you identify the fatty body part for weight reduction, there will be a chance of selecting the wrong exercises. So, targeting the specific weight to reduce will be of no use. Also, fat cutting from different body parts takes different times, so try not to target.

5. Workout Routines for Men and Women Have to Be Different

Another weirdest belief is that the workout routine of males and females has to be different. It’s like females are from some other planets, and even though a man and a woman have the same problem, their workout routine has to be different. Also, it is believed that a woman may look manly if she weightlifts or does bench press like men, she will tend to look manly. Therefore, the number of plates or the time of running, all has to be reduced for females.

It is sometimes true that most of the women start exercising to reduce fat, and men mainly want to gain muscles by doing the exercises. In this matter, their workout routine has to be different. But when they have a similar purpose, they can have similar workout routines. Sometimes females need to do more weightlifting than men to gain muscles. A gym instructor will schedule their workout according to their structures and requirements. It is a meaningless belief that building muscles will affect her appearance, so you don’t need to worry!

6. Crunch Is the Best Exercise for Core and Abs

If you want to shape up your cores and abs, you have to do crunches, and following this myth, especially the teenage females tried uncountable crunch, to get a figure to wear the crop tops, but they ultimately ended up in pain.

The fact is doing the same exercise with multiple repetitions is not a smart idea. It will lead to stress in one particular muscle. In case you want to shape your cores or abs, you do not have other options, and you have to try multiple exercises. If you target anyone, whether it is crunch or sit-up or anything else, it will be less effective. Even if you target six-pack abs or eight-pack abs, you have to rely on different exercises other than crunch.

7. Cardio is the Best for Weight Loss

Another misconception regarding fitness is that there is nothing better than cardio if you are looking for weight loss exercise. Also, it helps to reduce stress and to strengthen the immune system.

In reality, the combination of aerobics and cardio is a smarter way to be slim faster. If your goal is to get a toned body soon, you simply cannot rely on cardio only. Cardio is undoubtedly good exercise, and cardio has uncountable benefits too, but to cut fat from your body, you have to include variation here. According to the trainers, a person will get better results by combining cardio with other workouts like Zumba, aerobics, and jump rope.

8. Excessive Weightlifting Will Make You Bulky

If you tend to do much weight lift, you have definitely heard this one. Weightlifting can make a person bulky in the future. It’s because weights convert the fats into heavy muscles, and if you are unable to continue the exercises in the future, your muscles will disappear, and fat will come back in those body parts.

It is a false belief because, in reality, the weights will make you stronger. But if you fail to maintain a healthy lifestyle and a healthy diet, you will probably look bulky. It’s simple; you can’t expect your muscles to stay normal by consuming unhealthy foods and stopping the exercises.

9. Pre-Workout Stretches Are Mandatory

It is opined that the pre-exercise stretches are mandatory because it prepares the body for the rest of the exercise. Also, the stretches are said to remove stress from the body to prevent you from any injuries during the workout session.

But the fact is warm-up is more necessary to reduce the stress from the muscles. You can even run for that warm-up. Alternatively, you can do other free hand exercises for this purpose, which will be completely natural. You do not necessarily need to do the stretches before going into the main workout.

10. No Exercise in Empty Stomach

It is advised to exercise in an empty stomach for better results and to follow that many girls and boys opted for exercising in early morning to get more effective results.

It is definitely not a proven fact because there are several opposite examples. There are multiple proofs that after exercising on an empty stomach, you may feel dizzy, and you may have blackouts too. Actually, your body needs the strength to continue such a heavy workout. In fact, you need to eat at least something, even though you are not doing pull-ups or bench-press because the food will provide energy for your workout session. So before having any workout, it does not matter how light it is, you have to eat something.

11. You Can Eat Only the Egg Whites, but Egg-Yolks Will Make You Fat

Egg yolks contain excessive fat and other harmful elements, and therefore, it is not healthy if you want to be healthy. But egg whites are healthy enough, and it will be alright to include this even though you are on a diet.

This myth is debunked by a lot of people saying that boiled egg is always alright, and you can consume egg yolk too. But frying the eggs in butter or oil will be extremely unhealthy for anyone.

12. You Can Have Better Results in Machines than the Free Weights

Machines will serve you better as you can adjust the weight there. Also, you will have the least injuries as you will be able to increase or decrease the speed or weight as per your capacity. On the other hand, free weights will make you sick.

Free weights, in reality, can make your muscles stronger, which will result in better shape of your body.  At the time of doing your daily works, you will be able to understand the differences. Actually, you need to use the combination of machines and free weights during the workout session, which will allow you to have visible results.

13. Exercising till Evening Will Affect Your Sleep

According to this myth, exercising in the evening is mentioned as harmful. It is because you will not be able to sleep at night if you keep exercise till late in the evening. As a result, you will be weak. Following this myth, people try to exercise during the morning.

It is a fact that morning exercises are good, but you will still get several people exercising in the evening and getting adequate sleep too. The reason behind this is the exercises reduce your stress, which helps them to have a better sleep at night. So do not worry if you are not a morning person. You will get effective results by working out at night.

These are the common myths regarding workout, which the trainers have marked as baseless. If you are still in a dilemma, you can contact the multigyms near you and get assured by the trainers that these sayings are far from reality. So, if you want a healthy lifestyle, you will need workout – there is no second opinion regarding this. Now you know the reality, so we can assume that the myths will not hold you back from starting a workout. Just prepare yourself for a better lifestyle with start workout to stay fit.

It is always necessary to balance every aspect of your life, whether it is your body or lifestyle. Health becomes the prime factor when you try to balance your life. Now, if we are talking about balancing, then why don’t we start improving the balance of our body by practicing some smart workouts?

Some exercises to improve balance helps in increasing your strength, coordination, and flexibility of your body. The benefits of balance training are experienced by people of every age, but different workouts are designed for different age groups. Also, balance exercises help in performing daily tasks easily.

Not only a single body part, but the other organs like muscles of legs, hands, lower back, and lower body are also strengthened and balanced by practicing balance exercises. So, elderly people, children, and young adults are suggested to visit any multigym near you and start practicing body-balancing exercises with the help of the certified trainers.

Workouts to Improve Body Balance for Different Ages & Groups

According to the proficient fitness trainers of best gyms, balance exercises are designed as per the age and body capacity. There is a huge difference between the body of a child and an adult because beginners cannot practice the workouts of intermediate level people. So, you can have a look at different exercises for different ages to start the workouts properly with some fitness training tips on workouts.

Balance Exercises for Kids

Balance exercise is necessary to be practiced from childhood because it develops the strength of the bones and muscles of the kids from a very early age. Moreover, if children learn how to maintain the balance of their body, then they will be cautious about their diet, weight, and height from childhood. Practicing these exercises will help to get a fit and flexible body for children. Balance training also improves the posture of the children. These exercises help maintain the balance of the body of your kids with fun.

Bean Bag Balance

Bean Bag Balance helps you balance the lower body of children. It also maintains the flexibility of the body if the kids are training themselves for sports, athletics or any race.

• Keep a bean bag on the top of your shoulder or head.
• Try to walk in a straight line to maintain the balance of your posture.
• Now, try walking in a zig-zag way by moving side to side or move backward.

Note: You can practice this exercise by keeping a book on the top of your head.

Musical Statue

This exercise is more like a game than a physical activity. This will not only balance the equilibrium of the body, but it’s also an interesting way to practice exercise for children.

• Play music and tell your children to move and dance.
• Once you stop the music, they have to stop like a statue.
• Again, after playing music, they have to start the same movement.

Heel-Toe Walking

If you want to bring flexibility in your hands and legs, then Heel-Toe Walking is a good exercise for you. It will also strengthen your joints and bones of the toes.

• Bring both your arms at your side, and parallel to the floor.
• Use a string or chalk to mark a line and follow it.
• Walk straight on the line by placing your back of the heel against the toes of another foot.
• Now, start moving slowly but with control.
• You can continue this for 10-20 steps.

Balance Exercises for Adults and Elderly People

Fitness coaches recommend some exercise to the adults that will improve their balance, keep their body active, prevent them from injuries and maintain the coordination. If you practice these balance exercises regularly, then you will become active to do physical activities and other regular works.

Gym trainers also suggest practicing balance exercises to the elderly people to bring balance in their body, walk properly and reduce severe diseases. These workouts will also define your posture. Take a look at a few exercises to improve your balance.

Tightrope Walk

For boosting core balance, strength and for defining posture of adults and elderly people. Moreover, this exercise also reduces the joint pain of elderly people. But remember this exercise should be done under supervision of a fitness trainer because wrong step may harm you. This exercise is also a kind of strength training workout.

• Keep a rope or a string on the floor.
• Now, hold your arms out wide to both sides.
• Don’t step to the side, and walk on the string or the rope to maintain your balance.
• Your feet should not go out from the rope.
• Walk for 10-15 steps following the instruction.

Flamingo Stand

This is a senior-friendly stretching exercise that will help you practice stretching. Moreover, this balance exercise will also help in muscle movement of your legs. You can also strengthen your toe and knee joint by practicing this exercise. This workout also helps in reducing the belly fat.

• Stand straight and lift up your right leg.
• You can use a wall or a chair for support when you are stretching your right leg forward.
• Keep your neck, head, and spine in one line to maintain your posture.
• Extend your hand, so that your right foot can reach it.
• Hold each step up to 15 seconds, and repeat on the opposite side.

Rock the Boat

Seniors who are the daily walkers can practice this exercise instead of walking sometimes. While practicing this exercise, avoid straining your muscles excessively. This balance exercise will help in strengthening your legs, knee joints and foot. Moreover, the leg movement helps in increasing flexibility.

• Stand straight with your feet and keep the hips wide apart.
• Press weight to both the legs firmly.
• Lift up your right foot and yield your weight on your left foot.
• Try to hold up this position for 30 seconds.
• Now, gradually lower your left foot to the floor.
• Repeat the same steps to the other side.
• Do the steps for 5-10 times.

Balance Exercises for Sportsmen or Athletes

Athletes and other sportsmen need rigidity, flexibility, and balance in their body, so that they can start playing a game to win. Try to make yourself that much strong, so that you don’t get week in the playground. You may have a look at some exercises to improve the balance of the athletes.

Banded Triplanar Toe Taps

This exercise helps in strengthening the muscles of your legs, and glutes. Moreover, this exercise will also help the athletes run in a race or win a game easily. This workout can make your movements faster.

• Tie a resistance band around the lower part of your thighs above your knees.
• At first, start single-leg squat and quarter leg-squat on your right leg.
• Engage your hip and core muscles.
• Now you the resistance of the band, and tap your left leg forward to your side.
• Do the same step from the straight behind you.
• Practice about 10-20 repetitions.
• Do the same steps to the opposite leg.

Paloff Press with Rotation

This is a full-body exercise that mainly works on your arms, upper body and waist. This workout will not only balance your body, but it will also cut the extra fat from your arms and upper portion.

• Stand straight by pressing a cable machine.
• Now hold the handles of the cable by using both your hands at the height of your chest.
• Extend your arms away from your body by walking to the right side.
• After turning away from the machine, engage your core to maintain the alignment through the central line of your body.
• Now extend your arms, then return to the starting position.
• Repeat the same steps to the opposite side.
• Practice 1-3 sets about 10-15 times.

Single-Leg Cross-Body Punches

This exercise is for boxers, athletes and other sportsmen. This exercise can be practiced before a running competition, boxing game or any other sports. This exercise will improve the balance of your leg and bottom portion of your body. Moreover, it will strengthen your arms.

• Hold two dumbbells in both your hands towards your chest.
• Yield the weight of your body on your left foot, coming to a quarter-squat.
• Now keep your left foot strong and punch the weight with the help of the dumbbells across your body at one time.
• Do the same steps on the opposite side.
• Practice 1-3 sets of 10-20 repetitions.

The exercises to improve the balance of the body also increase stability and confidence of your mind. You can practice balance workouts if you don’t have any equipment. Right effort and your will power can help you in increasing the static and dynamic balance of your mind and body. The above-mentioned exercises are for the people of every age as discussed. You just need proper training from a fitness coach who can guide you the correct steps of the balance exercises. Along with body-balancing, these exercises will balance your weight and Body Mass Index.