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Answers to the six most common fitness questions
Jun
In a world of fitness fashion and “brisk” training plans, solid evidence can often get drowned. But science It is clear: jogging for only five to ten minutes a day can reduce the risk of death due to heart disease, and even reduce the overall risk of death due to any reason. This type of research rarely attracts the attention it deserves.
As a sports scientist and exercise, I have been asked hundreds of fitness questions for years by athletes, clients and social media. Many of these questions are rooted in persistent myths or internet disinformation. Here are the six most common, starting from one of the most popular:
1. What is the best exercise for fat loss?
No specific exercises can reduce fat in one area, despite what ads or people affecting fitness can promise.
Instead, fat loss boils down to maintenance caloric deficit Over time: burning more calories than you consume. If you eat more than you burn, even the most intense trainings does not change fat fat.
After saying, the exercise plays a key role in fat loss. Combining a vigorous diet with physical activity is The most effective strategy for fat loss and long -term mass maintenance. Exercises assist burning calories, improve sleep regulation, escalate trust and promote metabolic adaptations such as improved Insulin sensitivity.
A particularly essential resistance training is particularly essential. It helps to keep your muscles during calories, which means that the lost weight is more likely from fat than lean tissue.
Read more: weight loss: Why don’t you lose fat when you’re on a diet
2. Does the post before exercise assist to burn more fat?
Fasting exercise (exercise for an empty stomach, usually in the morning) Increases fat oxidationA metabolic process in which fatty acids are broken down to produce energy due to low blood and insulin glucose, combined with elevated cortisol.
But does this generally lead to greater fat loss? Not really.
Comparison tests Compared to the Fed, the capacity of the Fed does not show significant differences in prolonged fat loss when calories are adapted together. In tiny: fasting training can burn more fat during the session, but over time it does not translate into greater weight loss.
3. Why are my muscles sore two days after training?
This pain you feel 24 to 48 hours after causing intensive or unknown training delayed muscle soreness (DOMS). The delay in pain is caused by inflammation, the full development of which takes time. Inflammation is beneficial because it signals your body to rebuild stronger tissue by decomposing damaged proteins and building up-to-date ones. In response to inflammation, muscle and total tissues release “Connected protein” These are sensitizing pain receptors in connective tissues, which can make even basic movements uncomfortable.
Doms often boasts two days after exercise. But good news? Your body adapts quickly. Doms is a normal part of muscle adaptation that allows you to experience less soreness When you then do the same activity.
4. Should I train if my muscles are sore?
If your muscles are sore after exercise, they are temporarily weakened and it’s best to avoid high -intensity exercises.
Delicate houses? Low intensity activities, low impact, such as swimming or cycling, can assist improve blood flow and reduce stiffness, soothing the feeling of pain. However, lightweight activity will not necessarily speed up the recovery process. Another option is to train different muscle groups, such as the upper body if your legs are sore.
5. Does it work bad for your knees?
This myth is surprisingly persistent, but the evidence says differently. Found a study 2023 Lack of higher indicators of osteoarthritis among runners compared to non-means. In fact, running It can even strengthen cartilage by stimulating collagen production.
Having said Some risk factorsSuch as previous knee damage, excess body weight or increasing the course too quickly, can escalate the risk of pain or knee injuries. But with clever training, including resistance work and gradual progress, Running can be safe and beneficial For your knees.
6. Do smartwatches follow calories burned thoroughly?
Not quite. Although wearing devices can give an approximate estimate of energy expenditure, they are not precise enough to rely on diet planning or fitness.
Found a study 2022 That smartwatches have significantly incorrect calculated calories in various activities, such as walking, cycling and resistance. These findings are in line with the wider Systematic review This has ended that most fitness tracking devices are wrong in the case of energy expenditure.
These devices can still be helpful in tracking heart rate trends, everyday numbers of steps and maintaining motivation, but if you plan a diet or trainings around the numbers of calories that give you, it’s time to think again.
Read more: Fitness devices can make you more likely to stick to training seven times – up-to-date research
When it comes to exercises and fat loss, there is no universal abbreviation solution. The basics still matter: eat well, move often and listen to your body. And in case of doubt, stick to tips related to exercises and nutrition supported by science – not what is popular online.
