Burger after workout and prohibitions for pregnant women: debunking myths about fitness

1. You need a lot of free time for fitness

It seems that 15 minutes of fitness a day does not make any sense — they only take time, but do not give a visible result. In fact, the main thing in this matter is regularity. To maintain physical fitness, it is enough to exercise for 15-30 minutes several times a week. During this time, you can perform a couple of strength exercises, a few yoga asanas, stretch the core muscles, walk at a fast pace or jog. The effect of such a load, albeit small, you will feel instantly.

In addition, fitness is not only training. It is possible to make a choice in favor of a little physical activity every day and also get a positive result. For example, walking up the stairs rather than waiting for the elevator, or going to the cinema to prefer walking. Any movement is better than its absence.

If you have a specific sports goal — to lose weight or pump up, then you really need a more thorough approach to fitness. To get closer to the goal in a month, you will need to do 4-5 times a week for 45-60 minutes, alternating strength training and cardio.

2. Not all ages are submissive to sports

You should not give up sports if you have never done it before, and now you are “already” 20, 30 or even 50 years old. Age should not stop, but stimulate interest in physical activity. Moreover, regular physical activity has a positive effect on life expectancy and health. So, regular exercise can reverse some processes, for example, prevent the development of diseases of the blood vessels. They can also support the body of a woman during menopause.

There are many examples of people who, in middle and adulthood, not only began to play sports, but also achieved outstanding results. In particular, the writer Haruki Murakami started training only at the age of 33, and at the age of 42 he ran his first marathon. But I recommend the least traumatic types of activities to older people: Nordic walking, yoga, aqua aerobics, Chinese gymnastics, dancing. These activities help to maintain a high level of both physical fitness and mood.

3. Without a personal trainer, classes do not make sense

If we are talking about training in the gym, then an introductory lesson with a trainer will help you deal with basic questions: how to use the simulators and how to do the exercises correctly. But it is not necessary to work with a trainer on a regular basis.

It is much more important to correctly draw up a training plan and stick to it, making adjustments if necessary. In this, I recommend trusting the Welps app team, they will select a personalized training plan for you in accordance with the level of training, the desired goal and the calorie intake.

4. You can’t play sports during pregnancy.

Of course, the period of pregnancy is not the time for weight loss and sports records. In this regard, before starting any classes, it is necessary to consult with your doctor. But if you have no contraindications, then moderate exercise will only benefit: they improve well-being, maintain muscle tone and contribute to psychological relief. An inactive lifestyle, on the contrary, can lead to a set of extra pounds and, as a result, complications in childbirth.

As always, you need to focus on your own well-being and level of training, and not be equal to fitness bloggers lifting barbells. If you did not play sports before pregnancy, then while carrying a child, you can limit yourself to walking, swimming, fitness and yoga for pregnant women, leaving the experiments for later. And it’s worth starting classes closer to the second trimester, so that the body has time to rebuild and get used to the new mode of life.

5. Carb Window Allows You to Eat Anything Right After Your Workout

Carbohydrate window is a term that refers to the carbohydrate starvation of the body after intense training. It is believed that in order to prevent muscle wasting, you need to eat a small amount of fast carbohydrates immediately after exercise. In fact, this is more relevant for professional athletes.

If your diet is balanced in terms of the ratio of proteins, fats and carbohydrates, then after training, experts recommend sticking to the classic diet. But if the workout was hard and intense and you understand that you can hardly wait for the next meal, then you can eat a banana and drink a protein shake.

What you definitely should not eat after a workout is foods high in fat. To avoid cravings for such foods, include meals containing protein and slow carbohydrates in your diet.

6. If workouts are not fun, then they are not suitable for me.

It is normal that classes do not immediately begin to bring pleasure. When I first started playing sports, training seemed like hard labor to me. I was very tired and wondered how anyone could like it. And over time, I got involved so much that now I can hardly endure forced breaks in classes, and the body itself requires physical activity.

The period when you do not want to go to the gym lasts, as a rule, two to three months. And it just needs to be endured. A good habit to play sports must be developed in the same way as any other — with the help of willpower and self-discipline. Most importantly, do not be afraid to experiment and look for something that will please you.

There are many types of activities (e.g. yoga, stretching, bachata, twerk) that can add variety to regular sports activities. I myself master bachata with pleasure: I develop plasticity and get a huge charge of positive emotions!