7 myths about exercise and fitness

PhD in Medicine, therapist

Myth 1. The best time to exercise is in the morning.

This truth has been hammered into our heads for years, but health professionals take the opposite point of view. In a dream, all body functions slow down: the blood flows slowly, the heart beats rarely. If physical activity is brought down on a barely awakened body, it will experience severe stress. Fatigue, lethargy, and headaches will quickly appear during the day. Heart problems can also occur. For the morning, a light 15-minute exercise and a contrast shower are most suitable. As scientists have found out, the highest physical activity in most people falls on the time from 10 to 13 and from 16 to 19 hours, then it is necessary to engage in physical education and sports. And some researchers generally believe that the most effective time to exercise is from 6 to 8 pm.

Myth 2. Sport is a guarantee of health

It is no longer a secret that professional sports practically cripple people. But amateur sports are not suitable for everyone. If a chronic disease lurks somewhere in your body, then you will harm yourself by choosing the “wrong” sport. Judge for yourself: swimming in the pool is contraindicated in chronic sinusitis, tonsillitis, pharyngitis, pyelonephritis, cystitis; cycling – with endometriosis, myoma, gastritis, stomach and duodenal ulcers; playing badminton – with osteochondrosis, scoliosis, arthrosis; many poses of the now popular yoga are harmful for diseases of the female organs. Before becoming an “athlete”, be sure to consult with your doctor.

Myth 3. The more intense the training, the stronger the body.

Some health fanatics torture themselves for hours every day in gyms, exercise, overcoming pain. In fact, excessive physical activity is only harmful. With physical overstrain, the body needs more oxygen, because of this, oxidative processes increase, which leads to rapid wear of organs and general aging. German researchers have found that with increased training, the production of high density lipoproteins, which carry “good” cholesterol, is reduced, and it protects us from problems with blood vessels, from atherosclerosis and heart disease. American experts have come to the conclusion that exercise for wear in men lowers the amount of the male sex hormone testosterone. It becomes 80% less than that of those who play sports in moderate doses. In physical labor strikers, the number of spermatozoa decreases and libido disappears. Do not overwork yourself! It is enough to engage in physical education 2-3 times a week for 1-2 hours. And as soon as you feel pain or severe fatigue, stop exercising.

Myth 4. The maximum effect can be achieved only in a fitness club

Following a healthy lifestyle in the company of like-minded people is much more enjoyable than alone. However, regular trips to the fitness club are more of a fashion fad than a brutal necessity. If you don’t have the money for a season ticket, this is not a reason for despair or an excuse for your inability to keep fit. Exercise in the park, at home. Walking is a great way to improve your health. Many doctors believe that outdoor exercise is much more beneficial than exercising in an air-conditioned fitness center. And even active supporters of fitness admit that there are many individual contraindications for exercising on simulators: irregular heart rate and menstrual function, high blood pressure, diabetes, hemorrhoids, heart disease, musculoskeletal system. With varicose veins, for example, you can only train in medical knitwear. In any case, without consulting a doctor, you should not attack gyms. By the way, this spring, British sports psychiatrist Professor Stuart Biddle made a sensational statement that fitness clubs are harmful to the nation. An ordinary person, seeing pumped-up compatriots in a club, experiences an inferiority complex and loses interest in any physical education, and fitness fans exhaust the body with strong loads. According to the professor, walking and walking up the stairs are much more effective in terms of health promotion.

Myth 5. Children should be forced to exercise

American physiologists conducted an interesting experiment. Some mice were forced to spin in a wheel. Others ran on the wheel of their own accord. At the end of the experiment in the first group of experimental subjects, immunity was weakened, while in the second, on the contrary, it increased. Conclusion: there is no sense in the hated physical exercises. Find out with your child what kind of sport he would like to play, discuss this option with a child psychologist. It is important to find the kind of physical activity that corresponds to the psychological and constitutional type of the child. For example, a strong man will not achieve success in figure skating and will experience constant stress, but he may succeed in boxing.

By the way, all this also applies to adults. If you practice without pleasure, through “I don’t want”, then there can be no question of any health benefits.

Myth 6. Hard training is at the expense of mental development.

Let’s leave aside professional sports, which simply does not leave time for any other activities: reading books, going to exhibitions, etc. As for moderate training, they, on the contrary, add intelligence. British researchers have found that after exercise, the brain begins to produce endorphins, which not only provide a good mood, but also stimulate the brain, creative thinking.

Myth 7. Exercise on an empty stomach

A 15-minute morning exercise or a little jog can really be done before tomorrow. But if you go to the gym, you need to eat, you need to “wake up” the body and give it sources of energy. It is better to do this 1,5-2 hours before training, but this rule does not exist for everyone. You need to listen to the individual characteristics of the body. For example, people who are sensitive to changes in blood sugar levels are advised to eat something light half an hour before class – yogurt or fruit. But experts cannot agree on drinking during training. Therefore, this issue should be discussed individually with your coach.