• Fact vs Fiction: 10 common health and fitness myths debunked

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    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.

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    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.

    Final thoughts

    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.

    Posted by Aimee Garnett
  • Training Tips: Knowing whether to take a break from your training or push on

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    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.

    Posted by Aimee Garnett
  • El estudio muestra que el 43% quiere renunciar a su resolución de año nuevo para febrero

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    ¿Te has fijado una resolución de a ño nuevo?

    Sundried encuestó a 4.000 personas y encontró que el 43% esperaba abandonar su objetivo en un mes.

    La investigación muestra que el 95% de las resoluciones de año nuevo están relacionadas con la salud, pero sólo tres meses después, sólo el 10% cree que su determinación durará.

    ¿Entonces, por qué nos rendimos tan fácilmente, y cómo podemos asegurarnos de que nuestros objetivos no sólo sean duraderos, sino que también se cumplan?

    Diez razones por las que renunciamos a nuestra resolución de año nuevo

    Diez razones por las que la gente abandona sus objetivos de fitness

    1.Volar solo

    Muchos de nosotros fijamos metas de fitness y luego tratamos de alcanzarlas solos.Por miedo al fracaso, no le diremos a nadie en qué dirección estamos trabajando.De hecho, necesitamos pensar más - el poder de los números, y al compartir nuestros objetivos con otros, tenemos más probabilidades de tener éxito por dos razones.

    1. Tienes a alguien a quien responder.Compartir un objetivo significa que realmente quieres lograrlo porque no quieres ser visto como un perdedor.
    2. Compartir un problem a es reducir a la mitad - entrenar con alguien para alcanzar sus metas, ya sea un amigo o un paciente, duplica su motivación y le ayuda a asegurarse de que no se decepciona a sí mismo o a su pareja.

    2.Expectativas excesivas

    Es importante tener una resolución de a ño nuevo realista, y no puedes esperar que el milagro de navidad te ayude a superar la resolución de año nuevo.Si quieres perder peso, hazte un número alcanzable en lugar de dejarlo crecer indefinidamente, o mirar hacia el mundo en cuestión de meses.Usted puede hacer esto analizando realmente sus metas, mirándose a sí mismo y sopesando si sus metas de fitness son realistas.Esto puede significar reducir su meta ahora, pero úsela como una meta futura como parte de su panorama general.

    3.Es demasiado fácil rendirse.

    Enero es un mes difícil, frío, oscuro, todo el mundo tiene resaca, 11 meses antes de la Navidad del a ño que viene, hablar de la melancolía de enero... Por eso, parece que nos falta una excusa para renunciar a nuestro objetivo.¡Tenemos que aguantar!Hacer un plan sobre cómo lograrás tus metas una vez que la emoción se haya ido puede ayudarte a mantenerte enfocado.¡Una vez que usted ha alcanzado un objetivo de fitness, usted es más propenso a establecer y lograr otro porque usted sabe que realmente puede hacerlo, usted ha demostrado!

    4.Falta de tiempo

    Al igual que cualquier objetivo, a veces es difícil encontrar tiempo para que funcione, por lo que para muchos objetivos de fitness, esta puede ser la razón por la que fallamos.La fijación anticipada de los períodos de ejercicio, o la División de las actividades diarias en metas y objetivos de 5 minutos, puede ayudarle a descomponer los objetivos en un marco de tiempo más manejable.El entrenamiento no toma horas y horas, sólo planes.Por ejemplo, creamos ehoh, una hora por hora, unos minutos de ejercicio cada vez, para eliminar los efectos negativos del trabajo de oficina sedentario.Priorizar su meta es importante para usted, y usted encontrará tiempo para lograrlo.

    5.Falta de dinero

    Un nuevo objetivo a menudo tiene un precio, ya sea un nuevo miembro de fitness o un nuevo equipo de fitness, el dinero es el factor decisivo para lograr su objetivo.Aunque a veces cuesta mucho dinero empezar, como comprar camisetas y entrar en el gimnasio, usted puede aprovechar el comercio de enero y usted debe verlo como una inversión en sí mismo.Elija ropa deportiva, que está diseñada para ahorrar dinero en líneas que se mantienen durante mucho tiempo.¡Pagar la cuota de membresía del gimnasio para ayudarle a alcanzar sus metas también puede ser un incentivo adicional para asegurarse de que usted está alcanzando sus metas, ya que a nadie le gusta desperdiciar dinero!

    Shea jozana Park running

    6.No hay planes

    Un hombre que no se prepara, se prepara para fracasar. Este es un dicho que estoy al 100%, si no tengo comidas preparadas voy a picar fuera de plan, o morir de hambre y atracones, tampoco son geniales. Si partió en un viaje en el que nunca había estado antes sin navegación por satélite, ¿cómo lo haría sin comprobar la ruta con antelación? La planificación y la preparación impiden un rendimiento deficiente. Mientras que usted puede contratar a un Entrenador Personal para trabajar como su 'navegador' guiándolo a la aptitud, o así para hablar, todavía tendrá que planificar cuándo va a entrenar con ellos. Un objetivo sin un plan es sólo un deseo, usted necesita poner sus palabras en acciones para lograr su objetivo.

    7. Sin motivación

    La motivación puede ser lo que te inicia, pero se desvanece, así que necesitas usar esa motivación inicial para crear hábitos que mantengan tu objetivo continuando sucediendo, incluso una vez que el zumbido inicial sea cosa del pasado.

    8. Sin autoconfianza

    A veces realmente podríamos hacer con alguien recordándonos que no existe tal cosa como 'No puedo'. Este es un gran contendiente cuando se trata de objetivos de fitness, ya que tienes que creer que puedes hacerlo para realmente intentarlo. Tampoco nos felicitamos lo suficiente por el progreso que hacemos en el camino, incluso si no hemos alcanzado nuestro objetivo, si se han hecho progresos, debe ser apreciado y demuestra que se puede hacer. ¿No crees que puedes hacerlo? ¡Demuéstrate mal!

    9. Situaciones sociales

    Vamos sólo uno más, y uno se convirtió en cuatro. Durante la Navidad lo más probable es que hayas tenido algunas situaciones sociales en las que te has prometido que no beberás, elegirás la ensalada o la llamarás una noche antes de la medianoche y luego vendrás a las 3 de la mañana y estás borracho cantando con un kebab en la mano. Todos hemos estado allí y en su mayor parte- puedes culpar a tus amigos. La presión de los compañeros es un factor enorme para romper sus resoluciones, porque nadie quiere sentirse abandonado y las situaciones sociales en esta época del año en particular siempre giran en torno a beber y comer mucho más de lo que deberíamos. En lugar de convertirse en un recluso social, ¿por qué no administrar sus eventos sociales, elegir opciones saludables y conducir - de esa manera usted tiene su excusa para no beber.

    10. Olvidas

    Hiciste que tu resolución se emborrachara a las 12:01 a.m. del día de Año Nuevo y despertaste en enero el segundo completamente inconsciente. Tal vez una resolución borracha está destinada a fracasar.

    Posted by Alexandra Parren