Fitness Myths That Will SHOCK You
Don't fall for these common fitness myths! In this video, we'll debunk 5 fitness misconceptions to help you reach your improved fitness goals. From spot reduction to heavy versus lightweight for muscle growth, we'll debunk these myths to help you reach your fitness goals. These fitness myths have been around for WAY too long, and it's time we put an end to them using research!
Myth #1 – If I’m not sore, I didn’t train hard enough.
When you initially start exercising, you are almost guaranteed to be sore the following days because you are introducing positive stress to the body that it is unused to. This phenomenon is Known as “DOMS”, which stands for delayed onset muscle soreness. DOMS normally starts 24-48 hours following a workout, and this will be a much more common phenomenon in beginners. However, Your central nervous system is really good at adapting to different exercises and activities so as you consistently exercise, the severity and length of DOMS tends to decrease. This causes a lot of lifters both experience and relatively new to chase after DOMS.
Myth #2 – You Need to Stretch Before a Workout
Research has shown that we should be doing dynamic stretching prior to any exercise session. Static stretching is when you perform a stretch and you are not moving. A great example of this is the stereotypical hamstring stretch. Dynamic stretching is when you are elongating the muscle while moving, without holding the muscle in a lengthened position for an extended period.
Article: https://onlinelibrary.wiley.com/doi/1...
Myth #3 – You need to lift heavy weights to build muscle.
Challenging yourself and lifting at a higher intensity is 100% essential for muscle growth. However, you can’t sacrifice form and control for increasing resistance.
Article: https://pubmed.ncbi.nlm.nih.gov/27647...
Myth #4 – More Exercise is Better
This is a dangerous myth to believe, and it can lead to overtraining. This results in longer recovery times, prolonged DOMS, and acute injuries. In reality, optimal exercise is better. The thing with exercise is intensity matters more than the duration. If you push yourself and use a well-constructed program, you don’t need to be at the gym more 3, 4, or 5 hours.
Article: https://www.ncbi.nlm.nih.gov/pmc/arti...
Myth #5 – I can lose fat in my belly by doing abs.
• This is the theory of spot reduction, and This is one of my personal pet peeves, but this was something I believed for the majority of my life! You hear all the time “Do this ab workout to shred belly fat”. If you ever go to a personal trainer and they say that spot reduction is achievable, you should get a new trainer.
Resource:https://www.acefitness.org/resources/...
2nd resource: https://acewebcontent.azureedge.net/a...
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Disclaimer: To avoid any injuries or harm, make sure you check your health with your doctor before exercising. This channel offers health and fitness information. You should not rely on this information as a substitute for professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness or medical professional to give you advice on your exercise form. Brendon Lee Martinez will not be responsible or liable for any injury or harm you sustain as a result of this video.
Timestamps:
0:00 Intro
0:37 Myth 1
1:57 Myth 2
3:27 Myth 3
4:15 Myth 4
4:54 Myth 5
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