With so much fitness (mis)information out there, how savvy are you with telling the truth apart from mistruths? Test yourself by spotting the one true statement amongst the lies.
Lie #1 - No pain, no gain.
Pain means you should stop what you’re doing and see a doctor before you start up again.
Sore muscles are a different story. It's normal to feel a bit tender, especially when you're new to working out. So start slowly, but don’t let it keep you down. Some discomfort means you’re pushing your body to bring on change.
Lie #2 - 30 mins of straight exercise is better than 10 mins, 3 times a day.
It’s fine to train throughout the day. Just stick to a minimum of 10 minutes at a time to get your heart rate up. The CDC recommends you get at least 150 minutes a week of moderate-intensity cardio exercise or 75 minutes at vigorous intensity.
You can get the same fitness perks in half the time with vigorous exercises. Jog, swim laps, cycle fast, or play a sport that involves a lot of running, for example.
Lie #3 - It’s better to work out in the morning than in the afternoon
What’s the best time to exercise? Whenever you can make it a part of your routine. Research shows that your body will adjust to whatever time of day works for you.
Some studies say physical performance peaks in the late afternoon. Others say that morning workouts help you sleep better. The most important thing is to pick a time of day you can stick with.
Truth #1 - When you lift weights, you should feel the burn, and tire out your muscles.
Working your muscles to the point of tiredness is a good way to strengthen and tone them. Just be sure to use good form and control the motion. Each time you lift the weight, it's called a repetition, or "rep." Start with one set of 8 to 12 reps.
Gradually increase the weight and the number of sets as you get stronger. You can use free weights, resistance bands, or gym machines.
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