course, fitness is an integral part of life for many of today's girls and women.The benefits of training his body has already been written a lot, but not all "common facts" about fitness - the truth.
Do "is the perfect time of day" fitness?Is it harmful to workout with weights in the gym for the female figure?How long should I train every day and always after this, eat and drink something specific?Answers to these and other questions are provided in this article popular American fitness instructor Noah Neiman (Noah Neiman) and Patrick Frost (Patrick Frost).
So, the truth and myths about fitness and sessions in the gym:
1. There is a certain "ideal" time of day for training and employment - is a myth.
terms of metabolism and the development of muscle mass, it does not matter what time of day you exercise - for example, at 6 am or 18 pm.But, of course, in some hours to practice more easily than at other times.
Therefore, the "ideal" time for fitness - something in which you are constantly exercising, according to instructors.However, experts have noticed that many people find it easier to train early in the morning - and the "force" themselves easier, and training are more productive, and get used to this schedule is faster, and it gives the tone for the whole day.In addition, because less likely to miss a workout because of fatigue or important things in the evening.
2. Exercise with weight lifting a negative impact on a woman's figure, making it more rough and "male" - a myth.
Do not be afraid to get a great "male" muscles and spoil her figure lifting weights in "rocking" the coach said.With a balanced diet and the right set of exercises to weight lifting (which should make you the instructor), even burned more calories than during normal training.
In addition, strength training strengthens bones and prevent osteoporosis.However, remember that weight lifting should be done only with the permission and under the supervision of a fitness instructor!
3. Protein shakes are good for both men and women - the truth.
We all useful protein shakes, especially during intense workouts, the American coach.However, there need to be careful - some cocktails a lot of "fat" calories.Therefore, if you keep records of your calories, always check the composition of protein shakes and consult with experts.
4. In order to have positive results, it is necessary to exercise every day for at least an hour - a myth.
Countless studies to date have shown that when it comes to fitness, strength training is more important than the duration.Instructors believe that three intense sessions of 15 minutes 3 times a week can already help you bring your body in good shape.So no need to spend hours sweating in the gym - instead, make up with his coach some intensive training sessions with small intervals.
5. «overtrain" is impossible - a myth.
Our body needs time to rest and recuperate, so in any case can not "chase" themselves training for wear.Otherwise you risk damaging the muscles and ligaments, and even seriously harm their health.Listen to your body and its needs, advise coaches engaged in intense, but with the mind and with interruptions.
6. Muscle burns more calories than fat mass - the truth.
train the body and muscular where more muscle than fat burns more calories every day than the body with weak muscles and increased fat mass.Besides, with an increase in muscle mass and improving metabolism, and the digestibility of food.
7. Changing the type of activity and exercise during training is immaterial - a myth.
To develop the body harmoniously and "overtraining", it must be constantly "surprised" something new.And our body quickly adapts to exercise and a certain physical activity, and the longer you are doing some one kind of physical activity, the body burns fewer calories in the process - the body learns to "save" energy during exercise.Therefore, trainers are advised to change the training program each month.
8. After training, not necessarily anything to eat or drink - the truth.
Follow proper nutrition and water balance throughout the day, experts advise, and the "magic hour" for a snack after training there.Of course, a good propotev need to replenish water in the body, and possibly after a particularly intense tighten the coach may advise you something like protein kokeylya.
However, here the most important thing - listen to your body, it knows what he wants.If you want to eat after a workout - eat, thirsty - drink (of course, only useful).And if you do not want to, then do not.The main thing - good habits, proper treatment and healthy diet throughout the day, not just after a busy day.
on materials dailymakeover.com.
