Gym Myths vs. Facts – EXPOSED!

If you consider yourself an expert on all things fitness, then I have some disappointing news: all of those lose-weight-quick tips are LIES. 

Some myths have a sprinkle of truth, but could use some clarification. But how do we know what’s true and what isn’t? Here; I’ll show you.

 

MYTH 1: More sweat = more results

Many people wear long-sleeved shirts or warmer clothing to the gym to help them sweat more, thinking it will help them burn calories faster. Unfortunately, this is a MYTH. Your body sweats to cool itself down when it begins to heat up. If you wear more clothes to the gym to try and sweat more, you’re actually just wearing yourself out quicker.

FACT: Staying hydrated is the best way to stay energized and cool for your workout.

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MYTH 2: Running on the treadmill is better for your joints than running outside

This is a common dispute between indoor and outdoor runners. Some argue that running on pavement puts more pressure on your joints and your knees will suffer in the future. Others make the same argument about treadmills. But which is true?

FACT: They both are. Since your knees get sore from holding the weight of your body, it’s best to do full-body workouts. By varying your routine and exercising your legs in other ways (such as using an elliptical or stationary bike) you’re taking the pressure off of your knees and distributing it evenly throughout your body.

Want to know more on the indoor vs. outdoor running controversy?

 

MYTH 3: Stretching after a workout helps you recover better

There actually isn’t any sufficient evidence that this is true at all. Stretching after a workout is good to help the body relax, but has not been proven to help you recover better.

FACT: Stretching before a workout helps to warm up your muscles and prevent them from tearing. The best way to recover from a workout is to stay hydrated before, during, and after.

Click here for the do’s and don’ts  of stretching.

 

MYTH 4: Swimming helps you loose weight

Although swimming is a good workout for your lungs and a handful of other muscles, it won’t help you lose many inches off your waist. Since the water is supporting your body and evenly distributing your weight, your muscles don’t need to work as hard.

FACT: Swimming is known to make people hungry, which may make a difference to people who are dieting or have eating plans.

 

MYTH 5: No pain no gain 

Feeling sore a day or two after a workout is totally normal, and is even a gomona-lisa-with-muscles-flexing-guns.jpgod thing. Feeling pain during a workout is a different story. If your body gets sore while participating in any physical activities, it means you’re doing something wrong or you already have some sort of injury.

FACT: Overworking your body while exercising is, unfortunately, a common occurrence. The best way to keep your body safe while doing any physical activities is to do what feels best at the time. NEVER try and match or duplicate the workout you did the previous day. The more you vary your routines, the better your results will be.

 

Do you have a workout myth you want debunked? Post your questions in the comments.

 

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About the Author: Hannah Cordi is a fitness enthusiast who spends her free time hitting the gym and looking for the best pump-up anthems. As a typical gym junkie, she is constantly pushing the limits and progressing to achieve her goals. You can catch Hannah at the Humber gym or drinking coffee and writing blog posts.

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The Buddy System: Why You Should Have a Workout Partner

 

Trying to find the latest thing to spice up your workout can be difficult. Let’s face it; the same routine gets old quick.

But having someone to hit the gym with can keep you motivated and advance workouts more than you thought. Here’s just a few reasons why:

Music styles can sometimes be a touchy subject. But since you and your workout buddy are best friends, that won’t be an issue. Find new songs to add to your workout playlist and share them with your friend. Believe it or not, this tip makes a difference.

FUN FACT: The more songs you have on your playlist, the longer you are likely to workout. Frequently updating your songs will also stop you from getting bored or tired of routines.

Loss of motivation is the biggest thing that keeps people from working out. Having a workout partner to give you a push now and then will help you get off your glutes and on to your feet. Just when you’ve decided to skip your tuesday Zumba class, your workout buddy will give you the pep talk you need (or make you feel guilty). After all, that’s what friends are for.

dogs on treadmill

While at the gym, your designated workout pal  can also motivate and challenge you (let’s not pretend we don’t secretly compete against our friends every once in a while). Not only will it push you to lift more or run faster, but also to set goals and motivate you to workout more frequently. Just keep the competition low-key and trash-talk to a minimum.

A good partner will also help better your routines and techniques. Ask them if you’re planking flat enough or if they can spot you when you lift weights. By helping each other with techniques, your workouts are prefermed safer and can advance further with better form. Even if you aren’t the most expereienced fitness-duo, any help is good help.

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There are also some interesting buddy-system workouts to challenge yourself and the compatibility of your workout friendship.

Do you think you and your workout buddy are the ultimate pair? Post a pic of you and your fitness pal with #WorkoutBuddySystem and comment and share your thoughts.

 

12656444_978200808905304_1232317860_o (1) About the Author: Hannah Cordi is a fitness enthusiast who spends her free time hitting the gym and looking for the best pump-up anthems. As a typical gym junkie, she is constantly pushing the limits and progressing to achieve her goals. You can catch Hannah at the Humber gym or drinking coffee and writing blog posts.

 

Strut Your Stuff: The Best Workouts for Leg Day

Ladies, it’s time to get off those glutes and tone those legs. These leg workouts will add variety to repetitive routines and work your quads, glutes and calves. These exercises can be done at home and at the gym, and can be altered or improved to suit everyone’s abilities. Check out these workouts to fit into your leg-day routine.

The Lunge March
Find an open space, whether it’s at the gym or at home, and simply lunge back and forth across the room. Step forward with your legs shoulder length apart. Make sure your front leg is bent at a 90-degree angle, with your shin perpendicular to the floor. Hold this position for three to five seconds. Once your finished, stand up and bring both feet together. Repeat these steps with the opposite leg, and continue to march to your destination.

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Advancement Tip: Hold weights in either hand to build leg and arm muscle.

 

The Power Squat
Get those glutes and quads looking firmer with the power squat. Stand with your arms extended in front of you and your feet shoulder length apart. Squat down and keep your arms out. Do not move your arms at all. Keep your head looking straight forward and do not bend your neck or back.

power squat
Advancement Tip: Hold a weight in front of you with both hands and squat. Use heavier weights as you progress.

Purchase home workout equipment here.

Pilate Plunge
Sit upright with your back straight and your legs in front of you, again, shoulder length apart. Without bending your arms, touch your right hand to the opposite leg. If you’re starting with your right hand, try and touch your left foot. When done correctly, you should feel a stretch in your quadriceps.

pilate plunge
Advancement Tip: Lie on your back and lift your legs straight in the air, forming an L shape with your body. Put your arms out flat against the floor above your head, continuing to be in the L Shape. Lift your arms above your head and touch them to your feet. This is also a strong ab routine.

 

Booty Kickback
Find something tall to hold on to, whether it’s the wall or just something sturdy that won’t fall over. Simply hold onto whatever works for you, and raise your leg backwards, keeping your back and the rest of your body straight. Hold for three to five seconds, then bring your leg down and repeat with the other one. Do not bend your waist when raising your back. If done correctly, you will feel your glutes and lower back tighten and your quadriceps stretch.

booty kickback
Advancement Tip: Attach ankle weights to your ankles to strengthen and tone more.

What other workouts help get you pumped for leg day? Share this post with a friend and think of some other exercises to add to the list.

 

12656444_978200808905304_1232317860_o (1).jpg About the Author: Hannah Cordi is a fitness enthusiast who spends her free time hitting the gym and looking for the best pump-up anthems. As a typical gym junkie, she is constantly pushing the limits and progressing to achieve her goals. You can catch Hannah at the Humber gym or drinking coffee and writing blog posts.