Jogging does not harm the knee joints and other fitness myths
Spring is just around the corner and for many people this means starting their outdoor sports activities again. When it comes to sports, there are still numerous fitness myths in circulation. With eight of them something should be cleaned up here.
Fitness myths hold steadfast Spring is just around the corner and so the time begins again for numerous people to do their sporting activities outdoors. But many still make mistakes in their training plan because they fall for fitness myths that persist despite the results of the study to the contrary. For example, it is about the right time of day to run or the effective warm-up before exercising. However, such myths do not only persist among recreational athletes, they are also common among top athletes, the sports physician Winfried Banzer told the Frankfurter Allgemeine Zeitung (FAZ).
Warm-up exercises without a scientific foundation Together with his sports medicine team from Frankfurt University, he tried last year to find scientific evidence for all kinds of advice that athletes keep giving each other. Much of it turned out to be wrong and the professor told the FAZ: "From trainer generation to trainer generation, rules or warm-up exercises are passed on that have no scientific basis, but which everyone believes are good for the body and increase the training effect." In In a conversation with the newspaper, Banzer commented on various fitness myths.
Myth 1: Those who train before breakfast lose pounds faster Those who started jogging before breakfast, assuming that they lose pounds faster, can take more time in the future and wait until after eating. While exercising early on an empty stomach, the percentage of fat in the calories burned is greater than at other times, but that does not mean that it is therefore possible to lose more weight, says Banzer. When you lose weight, it depends on the total calories consumed and not just on the percentage of fat burned in total energy consumption. Those who exercise sober do so at a significantly reduced intensity and thus have a lower total energy consumption. Exercising on an empty stomach also entails the risk of hypoglycaemia. Those who want to lose weight are advised to exercise regularly and in a varied manner.
Myth 2: You can train thick thighs and a beer belly in a targeted manner. Especially in women's magazines it can often be read that the various so-called problem areas can be easily trained away. But according to the sports doctor, it doesn't work. An increased fat loss rate could be demonstrated in active muscles, but it could not be replenished quickly and sustainably. It is advisable to exercise many large muscle groups on a regular basis in order to really see fat loss. Activities such as walking, cycling or swimming are ideal for this. Special exercises for the stomach, legs and buttocks should then be done in addition to consolidate everything.
Myth 3: Sufficient regular drinking is important during sports It has become rare to see athletes in the gym or outdoors without their own drinking bottle. Many are afraid of losing too much fluid during their activities and therefore plan to take regular breaks from drinking. However, Banzer believes that a given drinking rhythm does not improve performance and you should stick to your individual thirst. The human body already shows you when liquid is needed. The current recommendation of sports medicine is also not to adhere to general rules of thumb. According to the doctor, those who sweat a lot during sport show that their thermoregulation is well trained. Rapid sweating says nothing about poor physical condition.
Myth 4: Regular jogging is bad for the knee. If you have a knee pain, you often have to listen to the fact that it comes from jogging. But Banzer points out that the human knee joint is extremely dynamic and adaptable, and that there are scientific studies that show that jogging even strengthens the knee joint. A study would even have shown that people who walk a lot have the lowest risk of osteoarthritis. But nobody should stubbornly continue jogging if knee pain does not go away, but instead contact a doctor.
Myth 5: Before sport, you should definitely stretch extensively.No fitness studio without plans for stretching exercises and no football broadcast without seeing substitute players stretching and stretching as they warm up. Are they all wrong? Sports medicine specialist Banzer and his team searched for scientific foundations and came to the conclusion that there is no evidence that stretching before training offers any benefits. Static stretching does not prevent injuries on the spot. On the other hand, stretching exercises as “cool down” are absolutely sensible after sport.
Myth 6: Muscle soreness, which is caused by increased lactic acid, can be eliminated through exercise. Muscle soreness is caused by small microtraumas in the muscle cells. However, you cannot fight it with sport. Only slight movement could help. In addition, there are indications from studies that massages or acupuncture help combat the pain. Apparently, however, the easiest method is to wait until the complaints subside. Scientists from the University of Michigan came to a somewhat unusual result a few years ago. They found that cherry juice protects against excessive sore muscles after an intense exercise program.
Myth 7: Over 70-year-olds can no longer do much for their fitness. Of course, this thesis is incorrect. Numerous studies have shown that both strength training and endurance training in the elderly lead to a significant improvement in strength and the medical risk profile. Studies have shown that regular exercise strengthens the cardiovascular system, among other things. And vice versa, it has been shown that the lack of exercise increases the risk of a heart attack or stroke. In addition, older people who train their muscle strength effectively can often look after themselves longer and live independently for longer.
Myth 8: Strength training is not for children Of course, children can also do strength training. This promotes both their body control and their stability. However, sports medicine specialist Banzer advises that children up to the age of 14 should only do weight training with their own body weight and not with weights. Activities such as push-ups or pull-ups would also be available. (sb)
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