The Myths and Truths of Physical Exercise

The Myths and Truths of Physical Exercise

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Even if the idea is to lose a few extra pounds, the key is to do physical activity that allows you to burn calories.

But you have to be careful: ignorance and a lack of balance and preparation when exercising can result in more than a benefit, a detriment to health.

Carlos Ayala, a doctor who graduated from UIS, assures that some of the people who do not do constant physical activity think that doing it once and in excess is benefiting their body.

“Some people, for example, exercise only on weekends and sometimes do it with an intensity that is not adequate. They think this will help them stay in shape, but in the long run it can harm their heart.

Also the tendency to injure increases if you only train on the weekends, such as pain in the knees, elbow and tears.

Of the most common

Hipolito hernandez
Physical trainer

“One of the myths that I hear the most is that if I do sit-ups the fat hardens, but what you do is strengthen the walls of the stomach and so do sit-ups the fat will remain. The only way to go down is with caloric exercise and a good diet. Another myth is wrapping yourself in plastic to sweat more. What occurs is an increase in temperature but what is lost is liquid, the person becomes dehydrated. The key to staying in shape is nutrition, physical exercise does not serve to increase caloric intake, the more my body moves, the more it will consume calories and obviously I will use up energy reserves, however the key is a good diet for not recovering the calories expended with a workout ”.

Myths and Realities of Exercise

Jorge Rodriguez Prado
Sports Coordinator

Myth: "Exercising with thermal girdles or nylon vests helps with weight loss."
Reality: If you want to lose body water and electrolytes, go ahead with girdles, vests, thermogenic gels and nylon clothing, you will be surprised twice in relation to your weight and girth. The first, when you finish exercising and corroborate losses of up to a kilo and a half or more per session as well as several inches less from the waist. The second when the exercise is finished and after rehydrating, return to your normal weight and show the same waist circumference with which you started. Weight loss results from dehydration, but it will go back up when you hydrate.

Myth: "Running with hand weights or ankle gaiters helps you lose more fat and tones your muscles."
Reality: Physically, nothing seems to indicate that when weight is put on one of the limbs, the joints do not begin to suffer the consequences.

Myth: “If you do 25 to 30 minutes of continuous cardiovascular exercise three days a week, you will see changes in your weight loss.
Reality: If looking back you conclude that the average amount of exercise in your last 12 to 18 months is reduced to the walk from the car to the office and vice versa, starting with this volume 25 to 30 minutes from day one will lead you directly to feeling a share of unnecessary pain for the next 48 hours. Starting with the ideal progression without suffering from symptoms of local inflammation or excruciating pain will secure the foundation to advance even well beyond your initial 30 minutes. If you hear from your coach "if it doesn't hurt, it's no use", we suggest fleeing at the first opportunity of carelessness!

Lack of information

Hector Bárzaga Mora
Lic. Physical Culture

“It is very common for people due to lack of knowledge to confuse terms or use misconceptions and one of them is about body fat.

Frequently people who visit gyms and in general the majority of the population believe and are completely sure that body fat turns into muscle when we do activities with weights or that we expel it with sweating caused by physical activity. It really is not like that and in a very simple way I will explain to you what really happens and where that body fat that bothers us and that we struggle to eliminate on a daily basis goes. The fat that we commonly know is found in: oils, some obtained from animals and used for the preparation of various foods are known by the name of lipids, and circulates through our blood and is deposited in adipose tissue and surrounding internal organs, this It is not harmful since both the adipose tissue that is under the skin and that that surrounds the internal organs has a very special function that is to protect.

Benefits of physical activity

On a physical level

• Increases the body's resistance
• Eliminates fat and prevents obesity
• Prevents coronary heart disease
• Decreases heart rate at rest
• Combat osteoporosis
• Improves the efficiency of the respiratory muscles
• Improves muscle development
• Improves general physical performance
• Regulates constipation

On a psychic level

• Has tranquilizing and antidepressant effects
• Improves reflexes and coordination
• Eliminate stress
• Provides a feeling of well-being, derived from the secretion of endorphins
• Prevents insomnia and regulates sleep

Socio-affective level

• Teaches to accept and assume defeats
• Promotes and improves self-esteem
• Improves body image
• Teaches to take responsibility and accept rules

Other myths

1. "Lifting weights is only for men" - Many women think that strength training will transform them into models in bodybuilding magazines or that these exercises are only for men. The truth is that performing resistance exercise, at least 2 times a week, has been shown to increase bone mineral density, strength and balance in postmenopausal women, since the loss of strength and muscle makes them more vulnerable to the effects of osteoporosis as they age. Likewise, this type of training helps maintain muscle mass while losing fat weight, increasing metabolic rate and burning more calories at rest.

2. Perspiring helps you lose weight: if the goal is to lose weight, perspiring is useless. It is valid for a dermatological issue, to improve the texture of the skin. When you perspire, you eliminate water, salts and toxins. To lose weight, you must consume fats by burning. It's biochemical, not something that comes out of your pores. The risk is that when you lose a certain amount of fluid you also lose salts. And these intervene in the metabolism of all cells, including cardiac ones. If these are lacking in calcium, sodium and potassium, there is a risk of cardiac arrest.

3. "Doing any type of gymnastics I burn fat": yes, but it depends on the intensity. No type of gymnastics has the exclusivity on any metabolic system. When it comes to burning fat, it is based on using it as an energy source based on aerobic metabolism. If you adapt a physical activity to be lipolytic, it works. Playing tennis (anaerobic activity), accompanied by continuous training, burns fat.

4. “If I can't go to the gym three times a week, I only go one day and work more”: it doesn't work. Physical activity is not cumulative. When one schedules a task in the gym, it has to be put together in a timely manner. You have to dose the exercise; you can't do everything in the same day. The body does not register it as a beneficial activity. Yes or yes it has to be done three times a week, at least, so that you can adapt to work. Only this way, then more intensity can be printed to what is done. For example, a footballer will not do better to play ten games one weekend. On the contrary, it is going to injure


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