10 Myths about Training
1. Stretching before working out is crucial to preventing injury
2. Lifting weights will make you look bulky
3. A hot bath will prevent muscle sorenessCold water is a better bet. Immersing yourself in chilled water is like an ice pack for your entire body. When you exercise, your blood vessels open wider and stay that way for at least an hour afterward. Soreness occurs when waste products like lactic acid settle in your muscles through these dilated vessels. Colder temps constrict vessels, limiting the amount of waste product that accumulates, explains Jaramillo.
4. Holding weights while doing cardio increases calorie burnYes, but not enough to make it worthwhile. The added intensity of holding weights while doing cardio does bump your calorie burn slightly, but it can also lead to elbow and shoulder injuries. A better option for blasting extra calories: Increase your speed or resistance level on either the treadmill or the elliptical machine.
5. Doing crunches and Ab workouts will get rid of belly fatYou can do crunches till you pass out, and you still might not get a six-pack. If you have a high percentage of body fat, In order to get visibly toned abs, you have to first reduce your overall body fat, which means plenty of cardio, coupled with strength training for faster results.
6. Running on a treadmill puts less stress on your knees than running on asphalt or pavement
"Running is a great workout, but it can impact the knees -- and since it's the force of your body weight on your joints that causes the stress, it's the same whether you're on a treadmill or on asphalt. The best way to reduce knee impact is to vary your workout. If you mix running with other cardio activities, like an elliptical machine, or you ride a stationary bike, you will reduce impact on your knees so you'll be able to run for many more years.
7. Pasta is the ultimate pre-workout meal
For endurance athletes, there may be some benefit to the idea of carb loading. With that recognition, carb loading has been misinterpreted as requiring the need for large amounts of carbohydrates in the meal eaten before exercise. Pasta is the most frequent culprit. Overeating pasta does little in the way of providing energy and likely leads to fat storage. Carbohydrates can also cause people to feel tired. A better meal option would be a balance of lean protein (thinks like turkey, ham, fish, chicken, and lean beef), whole-grain products and vegetables. This provides a wider range of nutrients and gives your body the fuel it needs to perform optimally.
8. Squatting is bad for your knees
Most people that have squatting-related knee pain have poor technique. In an attempt to keep their torso vertical, they drive their knees excessively forward. In a good squat the angle of the shin matches the angle of the torso. This ensures loading of the posterior hip musculature (glutes and hamstrings) and minimises the anterior shearing forces across your knee. In people with a history of knee pain, it's best to try to maintain a vertical shin angle throughout the motion.
9. Weight Lifting is Bad For Your Joints
Weight lifting is less stressful on your joints than running: it involves controlled, non-impact movements. Weight lifting and especially strength training will increase the health of your joints by strengthening the muscles & ligaments that hold them together.
10. Weight Lifting Stunts Growth
Arnold Schwarzenegger, Lou Ferrigno, Dave Draper, Shaquille O'Neal, David Robinson, Karl Malone, Michael Vick, etc. They all started lifting weights in their early teens and are +6² /1m82 tall. The only way weight lifting can stunt your growth is if you damage your growth plate by letting the bar fall on you. But if you use proper technique, you'll be safer than with Rugby or Soccer where collisions are common. Supervise youth lifting weights. Enforce proper technique and discourage ego. Note that some believe weight lifting can actually stimulate growth because it increases bone mineralization and HGH secretion.