Fitness myths.

The fitness world is filled with beliefs or myths that are far from true. Here we’ll mention the most common ones.

1. You only burn fat after 30 minutes of exercise

To answer this myth, we need to understand the difference between aerobic and anaerobic exercise: aerobic exercises are moderate or low-intensity and long-duration workouts where the body needs to burn carbs and fat for energy, requiring oxygen. Anaerobic exercises are high-intensity and short-duration. However, we burn fat from the very start as long as it’s aerobic exercise.

2. Where muscle grows, fat disappears

We wish that were true! “You only have one metabolism, so you can’t burn fat in just one spot,” an expert explains. Fat disappears evenly from all parts of the body and it’s more noticeable in thin-skinned areas, like the face.

3. To get a six-pack you have to do lots of crunches

Not true, this depends on your body fat percentage. Muscles become visible when body fat drops below 14%.

4. Running damages your joints

It’s actually the opposite! Running helps prevent joint wear, promotes joint fluid production, and increases nutrient flow to cartilage.

5. Too much muscle weakens the body

This is only true in rare cases, such as with bodybuilders who focus solely on increasing muscle mass beyond real needs.

6. Stretching after a workout is useless

Quite the opposite! Stretching after training helps relieve tension, prevent muscle soreness, and allows muscles to recover faster. It's recommended to stretch each muscle for about 10 to 20 seconds.

7. Cardio is the best way to lose weight

False! There are other types of exercises equally effective for weight loss, like weightlifting. “During cardio you burn between 600 and 800 calories per hour — about the same as during weight training,” clarifies a specialist.

8. Working out once a week is useless

Of course it works. All types of physical activity positively impact our health, regardless of frequency. Training once a week can improve your performance. For better results, increasing the frequency is recommended.