The 20 biggest fitness lies

Jogging is bad for the joints, cycling makes you impotent and strength training provides for bodybuilder muscles? All nonsense! We air the 20 best-known fitness mistakes and take your inner pig dog the last excuse to squeeze before exercise sports or regular training.

1. Fat burning in sports only after 30 minutes

Not correct! Already from the first minute of exercise, the body boosts the burning of fat. However, this has only reached its peak performance after 30 minutes. If you want to get rid of your fat, you should exercise for as long as half an hour. In endurance sports, it should not be too calm. Fat burning works best when you train at 70 to 80 percent of your maximum pulse.

2. Who is sweating, is not fit

On the contrary, athletes have better thermoregulation. Since their muscles and cells are more efficient, they release more sweat under stress than with unsportsmanlike people.

3. Strength training makes thick muscles

Especially women often fear to get a bodybuilder figure from strength training. However, this fear is unfounded. Muscle development is determined by the male sex hormone testosterone, which is produced by the female organism only in small quantities. Strength training therefore causes a tighter and slimmer silhouette for women.

4. Stretching brings nothing

The experts argue about the effects of stretching before the sport. In case of doubt, warm up here makes more sense. After training you should not give up the stretching exercises: Stretched muscles are better supplied with blood, remain supple and can regenerate better. While stretching, do not bounce back and forth dynamically, but rather keep the stretch steady for 20 seconds.

5. Athletes need a special diet

Even if some recreational athletes think that after half an hour of continuous running they have to resort to isotonic miracle drinks, vitamin pills, powershakes and energy bars - these products are only intended for competitive athletes. Dietary supplements alone do not make tired muscles feel better. Sometimes there are even forbidden substances in the food. Instead of using power bars and athlete's drink, better use banana and juice spritzers.

6. By training you do not take off

Those who regularly do weight training on equipment should not be surprised if it even brings more pounds on the scales, as in unsportsmanlike times. However, that should not be a worry, because muscles are heavier than fat. By a higher muscle mass, by the way, the basal metabolic rate of calories is increased. The result: Even in sleep, muscular people burn more fat than sports muffle.

7. Training only once a week does not help

One is definitely better than none. Especially beginners can increase their fitness enormously with a one-hour training a week. A combination of strength and endurance training improves performance, lowers blood pressure, improves cholesterol levels and improves overall well-being.

8. In weight training muscles have to hurt

On the contrary. Who puts on too many weights, can quickly overwork and even hurt. The body can be toned much more effectively if the weights are relatively light, but the exercises are repeated all the more often.

9. Sauna makes you slim

Sweating has nothing to do with burning fat. The body loses water and minerals in the sauna, but not a gram of fat. The pounds, which one sweated out in the sauna, one should immediately fill up with water again.

10. Jogging is bad for the joints

When jogging, two to three times the body weight affects the joints. Nevertheless, jogging increases their functionality, because the movement produces more synovial fluid. This allows the cartilage to be optimally supplied with fluid and stay healthy and in shape longer. However, overweight, unsportsmanlike people should start walking to slowly get their joints used to the movement.

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