5 Myths about the Fitness Exercises

1. Sport is for professionals. This idea applies only in the case of performance sports. The native qualities required for professional sportsmen (speed, skills, specific height, etc.) can only be developed, they can’t be formed by training. As long as the aim of a regular person is not performance, almost all sports can be practiced for keeping the body in a good shape.

It’s all about dosing the training you chose, so that the benefits are bigger than wear and tear. Even the sports considered tough can be practiced in a ‘soft’ way (tae-bo, mini-triathlon, jogging, etc.).

2. Training is tiring. This idea is true as long as it refers to consuming all your energy (muscular and hepatic glycogen), but it doesn’t mean that training gets you into that state of exhaustion which would slow down the process of recovery of the body.

Even in performance sports, the purpose is to have rather effective than exhausting training, so that the body can get the stimulation necessary to qualitative progress from one training to the next.

Even more than in other sports, in fitness the sportsman is spared overexerting.

However, the training must not become ineffective. People can come to the gym tired after a work day and leave relaxed (physically and psychologically) and not more tired. This is extremely useful for people with sedentary jobs, but also for those who make physical effort at work. They could use the training by choosing a type of effort meant to compensate the one involved in their job.
3. Training takes too long. Again, this idea is true if applied to performance, which can only be obtained by working a lot. But also in this case short and very intense training or training for relaxation and recovery are often performed. In fitness, you can get to 20-minute training, working only super-series of fast exercises, which could involve, directly or indirectly, all the muscles. Anyway, regular training shouldn’t take longer than an hour and a half. Otherwise, the body will get into the catabolic faze, when the cortisone secretions ‘cannibalize’ the muscles.
4. Any type of exercise is good for solving your problems. What’s true in this refers to some particular cases like excess of adipose tissue. This tissue can be ‘melted’ by any kind of aerobic exercise (running, cycling, swimming) if this is continued long enough. Even in these cases it was clear that some exercises are more effective than others.

There are situations when only a combination of exercises with a certain amount of each, can provide you with the results you expect. More than that, repeating the same exercise all the time can have as a consequence not only losing balance in the antagonist muscles and in the joints involved in training, but also stopping progress or even regressing.

5. You’re older? No more exercises! This is true only if we refer to extremely demanding efforts (really heavy weights, fast running, jumping, etc.). There are lots of exercises adapted to different ages. Their purpose is to keep and improve health and also to improve physical shape. The development of movement parameters for older people refers especially to muscular and cardio-vascular resistance as well as mobility of the joints.

Because the final purpose of training is not preparing for a competition, the exercises can be organized gradually according to their difficulty, eliminating the risk of accidents. Because it’s based on perseverance, fitness can be adapted without problems for older people and even for people suffering from different affections specific to old age.

If 10 Minutes Is All You Have to Exercise

A common complaint that most women have is that they just don’t have the time to exercise. They’ve to juggle their careers, keep an eye on their children, keep an eye on their hubby… it all takes up time.
Exercise ends up as an afterthought.

A common misconception that most people have is that exercise needs to be done for an hour for it to be effective. Nothing could be further from the truth.

In fact, shorter and more intense workouts are far more effective than long ones. You can’t possibly be exercising for 45 minutes at maximum capacity. Most women are not triathletes or Navy SEALs.

A short 10 to 15 minute workout done early in the day will work miracles. This type of workout is known as HIIT… High Intensity Interval Training. Here’s the kicker. You can even do a HIIT workout in one spot and still sweat like crazy.

For example, let’s look at this workout circuit.

Sit Ups – 45 seconds
Burpees – 45 seconds
Jump Squats – 45 seconds
Push Ups – 45 seconds
High Knees – 45 seconds
Jumping Jacks – 45 seconds
Burpees – 45 seconds
Alternating Lung Jumps – 45 seconds
Sit ups – 45 seconds
Push Ups – 45 seconds

Each exercise will have 15 seconds of rest before you move on to the next. You could do this workout in a cubicle. It takes up that little space… BUT… most people will not be able to even make it to the 9th exercise.

Why?

Because of the intensity. You need to go as hard as you can go. There is no taking it easy. If all you have is 10 minutes, then it MUST be a hard 10 minutes.

The good news is that this is just 10 minutes. You’ll be in the ‘hurt box’ during this time but you need to keep telling yourself… “It’s only 10 minutes! I can do this.”

You could complete a workout within a commercial break. It’s that fast. If you do this workout early in the day, your body will be in fat burning mode throughout the day because of the intensity.

It creates a situation in your body known as post-exercise oxygen consumption. That means your body will be burning calories at an accelerated rate for 10 to even 14 hours after your workout is over.
It’s amazing what just 10 minutes can do.

The reason you do it early in the day is because your metabolism drops the moment you go to bed. By completing your training early in the day, you’ll reap maximum rewards.

It’s also worth noting that it’s best that you make these short workouts full body workouts. Do compound movements such as squats, jumps pushups, etc. By recruiting as many muscles in your body as you can, you’ll be ensuring that your workout is engaging the whole body.

Don’t just try to wing it with simple exercises such as dumbbell curls and call it a day. All you have is 10 minutes. You have to make it count.

Even 3 of these short workouts a week will transform your body within a month. Go ahead and give them a try. You will be amazed.

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The Beta Switch