There is a colossal amount of information available to us about fitness, which is frequently contradictory. It is often hard to decipher fact from fiction which leaves us all in a state of confusion but, when in doubt, it is important to turn to science.
In a world of fad workout trends, sport science serves to discern fact from fiction with in-depth research and testing.
Myth 1: Long sessions at a lower intensity burn more body fat
Our bodies are always working to turn both carbohydrates and fat into energy which our cells can utilise. This energy production is constant, and the dominant energy source changes depending on what we’re doing and what we have most recently eaten.
It is true that when working out at 55-70% of your maximum heart rate, your body will utilise more fat than carbohydrate for fuel. The more intensely you exercise, the more your body turns to carbohydrate stores for energy. However, as higher-intensity exercise puts more strain on the body, it requires more caloric energy. And so, if your goal is to solely lose weight, it isn’t necessarily more effective train at a lower intensity to stay in a so-called ‘fat-burning zone’
When it comes to exercise, a mixture of intensities is important. Striking a balance in your fitness routine is the best way to make it both productive and sustainable.
Myth 2: Lifting heavy weights makes you bulky
Lifting weights was previously associated with body building, strongmen, and professional athletes. It bred the longstanding misnomer that performing a low number of repetitions with heavy weights will result in an increase in size. It is important to dispel this myth because strength training is a vital component of any fitness regimen and will not give you unwanted bulkiness, especially if you are a woman. Women’s hormones aren’t conducive to ‘bulking up’, thus women have a greater handicap in putting on excess muscle mass.
Don’t deny yourself the benefits of resistance training because of the irrational fear of becoming accidentally bulky. Instead, reap the rewards of improved cardiac and respiratory health, increased joint and muscular strength, better posture, more energy, and a faster metabolism.
Myth 3: You can target areas for weight loss
The belief that fat loss in a specific region could be targeted by building muscle around it has evolved from the idea that gaining muscle increases metabolism. Whilst working out can help to reduce your overall body fat, you cannot control where that fat comes from.
Targeting areas during exercise can be effective to build muscle and shape specific areas but directed fat loss will not occur. This is because, as you exercise your body breaks down stored fat, from fat cells distributed across your entire body, into chemicals that can be utilised as energy. No targeting is required because our bloodstream acts as a carrier for these chemicals to get the energy where it needs to be.
Myth 4: Your workout must be intense and hard
Believe it or not, moving between different intensities and types of exercise is better for your body and fitness levels.
Not every gym session has to leave you struggling to walk the next day and may be a sign that you are training too hard. It is not a good idea to frequently exercise at a high intensity because it can limit recovery and lead to overtraining. Ideally you should avoid putting too much stress on your body and limit high intensity workouts to 2-3 times per week.
Myth 5: The more you can train, the better
You might be relieved to hear that rest is key in fitness. When you work out, you are breaking down muscle fibres so that they can rebuild stronger. To do this, you need to give your body time to recover by scheduling in 1-2 recovery days per week.
Recovery days could incorporate complete rest or something which doesn’t put stress on the body, like a walk or gentle stretching.
If you're looking for some new activewear to make training feel a little easier, check out Sundried's Gym Activewear today for gym wear that will support you and enhance your performance.
Myth 6: Exercise will result in weight loss
We have all been conditioned to believe that exercise is the most important element for weight loss but, in truth, it only accounts for a small portion of our daily energy expenditure. This means that it is hard to create a significant calorie deficit through exercise alone.
Food intake accounts for 100% of the energy that goes into your body whilst exercise can only burn off 10-20% of it. And so, for weight loss, the focus should be turned to dietary intake and regular daily movement.
Myth 7: Fasted cardio burns more fat
The thought process behind fasted cardio is that the body will use fat stores to fuel the session as opposed to dietary carbohydrates in the absence of a pre-workout meal, therefore aiding in weight loss. However, studies have shown that body composition changes associated with aerobic exercise in conjunction with a hypo-caloric diet are similar regardless of whether an individual is fasted prior to training.
Ultimately, when it comes to weight loss, an individual’s overall diet is far more important than a single fasted session. The body needs fuel to perform optimally, so eating a small pre-workout meal before a cardio session will only help improve your performance and may even prevent overindulgence later in the day.
Myth 8: Exercising counteracts the effects of sitting at a desk all day
If you are sitting at a computer screen or desk for most of the day, a 30-minute workout isn’t going to cut it. It is more important to take movement breaks every 30-60-minutes.
It is time that we all start to become more innovative when it comes to movement in the workplace and schedule in calls on-the-go and standing meetings.
Myth 9: Body parts should always be trained separately
The use of body part splits is frequently overused by lifters and can result in poorer results when done badly. What often happens is that people get too excited at the start of the week and train very hard, resulting in muscle soreness and a reduction in motivation the following day. Consequently, training the next muscle group will be at a much lower intensity, leading to a loading discrepancy between body parts.
By hitting multiple body parts more often throughout the week, it is much easier to maintain an optimal muscle balance.
Myth 10: A successful workout should be sweat inducing
Sweat occurs when your core temperature rises to help cool the body via evaporation. Whilst your muscles will generate heat when you exercise, your internal temperature will largely depend on the temperature that you are working out in. For example, you will sweat less in an air-conditioned room compared to a heated studio. The humidity in the air also plays a role; you will feel like you are sweating more when it is humid because the sweat can’t evaporate from your skin.
Don’t buy into the notion that sweating is a sign of a good workout. Instead, focus on other better indications of a successful training session like an improvement in fitness or enhanced technique.
When it comes to fitness fads, it is important to exercise some caution. Especially if they seem gimmicky, sound too good to be true, offer ‘quick fixes’, or are trying to sell you something.
Take the time to do your own research and only invest your time and money into things which are backed by science.
About the author: Laura Smith is an elite level athlete who has been a Sundried ambassador since 2017.
Want more advice from our ambassadors? Connect with Sundried's Personal Trainers on our app, for top tips, free workout plans and more.
Too much of anything is never a good thing, even when it comes to exercise. In the same respect that committing to a training regimen is admirable, so is knowing when your body needs a break because, inevitably, it will. However, acknowledging the signs can be difficult, especially when training seems to be going so well and you start to feel physically and mentally stronger.
This blog aims to pinpoint a few tell-tale signs that your body needs a break so that you can decipher when it might be time to slow down.
1. Training starts to feel obligatory
Exercise should not feel like a chore. If it does, it is time to take a breather and re-structure your routine with the types of physical activities that you actually enjoy.
Sometimes all you need to make your workout feel easier is the right kit. Shop Sundried's Gym Activewear today for gym wear that will support you and enhance your performance.
2. Physical and mental fatigue
Sometimes when we have a lot of motivation, we can push ourselves past a breaking point and get injured. There is a key difference between being tired and being lazy. Key signs of physical fatigue include poor sleep, an inability to concentrate, and difficulty in performing day-to-day tasks.
3. An unusual heart rate
Both an unusually low and high heart rate can be indicative of exercise burnout. If you are struggling to elevate your heart rate during training or are seeing it skyrocket with minimal effort, it is time to take a break.
4. Movement patterns and form begin to suffer
Form is an essential component of any training in order to improve performance and prevent injury. When your body is exhausted from overworking itself, your physical form will suffer. Aching joints, extreme muscle soreness, and impeded flexibility are all signs of an overworked body.
5. Altered mood which impedes on day-to-day life
Overdoing it can make you feel extremely down and result in a negative outlook on life in general. A lack of interest in food or social life is a sign that you may be exercising too much and need to take some time off until your mood improves.
6.Workouts begin to take priority
It is not necessarily a bad thing if training is a priority. However, if the thought of taking a day off leaves you with feelings on angst then it has taken an unhealthy role in your life, and you need to take a break ASAP.
It can be difficult to strike the balance between working hard and working too hard but hopefully those pointers will be able to help. The bottom line is that rest and recovery should not be feared and should regularly feature in any training regimen. You will be amazed by what a well-rested mind and body can actually achieve.
About the author: Laura Smith is an elite level athlete who has been a Sundried ambassador since 2017.
Want more training advice at your fingertips? Connect with Sundried's Personal Trainers on our app, for top tips, free workout plans and more.
Have you set yourself a New Year's Resolution?
Sundried conducted a survey with a reach of 4,000 people and found that 43% of people expect to give up their goal after just one month.
Research shows that 95% of New Year's Resolutions are fitness related, but after just 3 months, only 10% of people think their resolution will last.
So why do we give up so easily and how can we make sure our goals not only last, but are met?
10 Reasons we give up on our New Year’s Resolutions
1. Going Solo
Many of us set our fitness goals and then try to achieve them alone. We won’t tell anyone what we’re working towards in fear of failure. In fact, we need to think more - strength in numbers, by sharing our goals with others we are more likely to succeed for two reasons.
- You have someone to answer to. Sharing a goal suggests you’re truly serious about wanting to make it happen, as you wouldn’t want to be seen as a failure.
- A problem shared is a problem halved - training with someone towards your goal, be it a friend or a PT adds twice the motivation and can help to ensure you don’t let yourself, or your partner down.
2. Too High Expectations
It’s important to set a New Year's Resolution which is realistic, you can’t be expecting a Christmas miracle to conquer your New Year’s resolution for you. If you want to lose weight, put a number on it that's achievable, rather than leaving it open-ended or expecting the world in just a few months. You can do this by truly analysing your goal, taking a good hard look at yourself and weighing up whether your fitness goal is realistic. It may mean downsizing your goal for now, but keeping it as a goal to work towards in the future, as part of your bigger picture.
3. Giving up too easily
January is a tough old month, it’s cold, it’s dark, everyone’s got hangovers and it's another 11 months before next Christmas, talk about January blues...because of this, it seems to take less of an excuse for us to give up on our goals. We need to hang on in there! Having a plan of how you’re going to achieve your goals once the excitement wears off can help you to stay focused. Once you’ve achieved a fitness goal, you're far more likely to set and achieve another because you know you really can do it, you’ve proved it!
4. Not Enough Time
As with any goal, sometimes it’s hard to find the time to make it work and so for many fitness goals, this can be the reason we fail. Setting slots in advance for exercise or breaking routines into 5-minute goals and targets can help to knock your goal down into more manageable time frames. Fitness doesn’t take hours and hours, it just takes good planning. For example, we created EHOH, every hour on the hour, where we exercise for a few minutes at a time to combat the negative effects of having a sedentary office job. Prioritise your goal as of importance to you and you’re sure to find time to work at it.
5. Not Enough Money
A new goal usually comes at a cost, whether it’s a new gym membership or new kit, money can be a deciding factor in you achieving your goal. Whilst sometimes the initial start up, ie. buying the kit and joining a gym, does cost a lot, you can take advantage of January deals and you have to see it as an investment in yourself. Choose activewear which is designed to last in the long run to save money down the line. Paying for a gym membership to help you achieve your goal can also work as extra motivation to make sure you get there, as nobody likes to waste money!
6. No Plan
A man who fails to prepare, prepares to fail. This is a saying I stand by 100%, if I don’t have prepped meals I’ll snack off plan, or starve and binge, neither are great. If you set off on a journey you’d never been on before without satellite navigation, how would you make it without checking the route in advance? Planning and preparation prevents a poor performance. Whilst you can hire a Personal Trainer to work as your ‘sat nav’ guiding you to fitness, or so to speak, you’ll still need to plan when you’re going to train with them. A goal without a plan is just a wish, you need to put your words into actions to achieve your goal.
7. No Motivation
Motivation might be what gets your started, but it fades so you need to use that initial motivation to create habits that will keep your goal continuing to happen, even once the initial buzz is a thing of the past.
8. No Self-Belief
Sometimes we could really do with someone reminding us there is no such thing as ‘I can’t’. This is a big contender when it comes to fitness goals, as you have to believe you can do it to really try. We also don’t compliment ourselves enough for the progress we make along the way even if we haven’t hit our goal, if progress has been made, it should be appreciated and proves that it can be done. Don’t think you can do it? Prove yourself wrong!
9. Social Situations
Go on just one more, and one turned into four. Over Christmas the chances are you’ve had a fair few social situations where you’ve promised yourself you won’t drink, you’ll pick the salad or you’ll call it a night before midnight and then comes 3am and you’re drunk singing with a kebab in your hand. We’ve all been there and in the most part - you can blame your friends. Peer pressure is a huge factor in breaking your resolutions, because nobody wants to feel left out and social situations at this time of year in particular always revolve around drinking and eating far more than we should. Instead of turning into a social recluse, why not manage your social events, pick healthy options and drive - that way you have your excuse for not drinking.
10. You Forget
You made your resolution drunk at 12.01am New Year's day and woke up on January the second completely oblivious. Perhaps a drunken resolution is destined to fail.