Facts & Fictions
Following fictional
fitness advice may keep you from getting the maximum benefit from your fitness routine or
worst, getting yourself harmed. I can't really blame you that you learnt some
of the fictions from the people you know: friends, relatives, and even some fitness
trainers. The worst case is when the media (news, newspapers etc) reports such
misleading information. What I'll do today is shed some light on some of the
common fictions I hear from time to time.
Fiction We
should not sit down after a meal because we could get a pot-belly.
Fact: This was
first told to me by mum who was told by her mum. After we have taken a meal, the food
needs to be digested in the gut and that takes blood. If you start to get active (eg
walking around), the blood gets transferred into your limbs. This will result in
indigestion and that's bad for your stomach.
Fiction: We
must rest completely if we have an injury until we have fully healed.
Fact: While it is
true for the first 24 hrs after an injury (you should apply RICE: Rest, Ice, Compression
and Elevation), it is strongly encouraged to try to be as mobile as possible after that.
Some gentle stretching and light resistance training can promote recovery by sending
nutrients through blood to the injured area for faster healing. Think I'm bluffing you? I
have been involved in more intense and extreme activities than most people and
consequently, suffered more injuries (shoulders, knees, lower back, wrists, elbows,
ankles.etc You name I've got it) and than most people. Sometimes the injuries
can get extremely painful. Every time, I always try to exercise the injured
part and keep it as mobile as possible. Without fail, I always gain 100% recovery and the
injured areas appears to be even stronger than before they were injured.
Fiction:
The best time to exercise is early in the morning.
Fact: there is no
best time. The best time to exercise is the time you can make it for exercise. . Some
people like to kick-start their day with a good early morning training, while others
prefer to exercise after the work to energize for the evening and reduce stress. Having
said that, it is not advisable to train very intensely before bedtime as this might upset
your sleep.
Fiction:
Lifting weights can make a woman's chest smaller.
Fact: I've just
learnt that this was from a trainer of a large local fitness club. Look, weight
training basically does these: to maintain or increase muscles size (main priority).
Logically, if the fat level of the individual stays the same while the muscle size
increases, the bust should increase in circumference, or at worst - stays the same
(when you don't gain any muscle size). The small chest the ignorant trainers see in a
serious female weight lifter is perhaps due to the fact she has low fat level (since
breasts are fatty tissues) and not because weight training has caused the breasts to
shrink! If the female lifter gains a little fat, chances are that she'll have a bigger
bust. So, the take home message for ladies is this: train hard on the chest if you want
bigger bust!
Fiction:
You can lose weight by dieting alone.
Fact: At least 90
percent of all people who try to lose weight by dieting (eating very little) alone
eventually gain it back or come back heavier. The disadvantages are too many to list, one
of which is the reduction of metabolic rate. Dieting is temporary deprivation. The real
secret to losing weight is a lifelong pattern of moderate exercise plus a sensible eating
plan.
