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TOP 10 TIPS ABOUT EXERCISE

TOP 10 TIPS ABOUT EXERCISE

Physical activity has never been so good in Quebec, but some popular beliefs about training are stubborn. It's time to tell the myths from the realities!

1. Form is innate

Genetics plays an important role in athletic performance: it determines your fitness in one sport rather than another but does not affect your physical condition at all. Whether you are a simple amateur, a master in becoming, or an accomplished athlete, good form cannot be prescribed, it can be learned and worked on.

2. I'm too old to train

Statistics Canada reported in 2010 that 42% of Quebecers aged 65 and over reported doing physical activity. Regular physical activity at any age has undeniable health benefits: reduced risk of cardiovascular disease, diabetes, osteoporosis; reduced risk of loss of balance, strength, and endurance, etc.

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3. A few minutes of cardio a week is enough

Regular physical activity improves cardiovascular endurance. However, for the training effects to have a positive effect, you must increase your heart rate from 60% to 80% of the maximum. In concrete terms, this corresponds on average to a session of more than thirty minutes three times a week. For less intense activities, such as B. Walking, it is necessary to support the exertion every day.

4. You never drink enough water during exertion

Water is the main constituent of the human body and makes up an average of 65% of an adult's body, or around 45 liters for a 70 kg person. Drinking water during physical activity is therefore essential to avoid dehydration. Conversely, drinking too much can be dangerous and cause hyponatremia: low levels of sodium in the blood. This generally occurs with very long events. It is therefore recommended that you drink no more than 0.5 to 1 liter of fluid per hour for this type of test.

5. Never train on an empty stomach

A Belgian study undermined the recommendations of nutritionists who advise against exercising on an empty stomach because the body uses muscle tissue for energy rather than fat loss. However, researchers at the University of Leuven have shown that the body burns more fat tissue on an empty stomach than after a meal. It's about insulin, a hormone that prevents the body from burning fat.

6. Never train on an empty stomach

A Belgian study has undermined the recommendations of nutritionists who advise against training  on an empty stomach because the body uses muscle tissue for energy rather than fat. However, researchers at the University of Louvain have shown that the body burns more fatty tissue on an empty stomach than after a meal. At issue: insulin, a hormone that prevents the body from burning fat.

7. I want to lose my stomach on sit-ups

So forget about fitness equipment advertisements that claim otherwise. During physical exertion, the fats that the muscle burns in action are carried through the bloodstream and come from all over the body. Therefore, sit-ups won't burn belly fat. When you run, you lose fat all over your body, not just your legs. As Martin Lussier and Pierre-Mary Toussaint show in their book Myths and Facts about Physical Training: “The best way to achieve high energy expenditure for weight loss is still cardiovascular training.

8. Lactic acid is responsible for all complaints

After physical activity, you will complain of heavy legs, stiffness, or, like a good Quebecer, "stiff". And the culprit is everything, the victim of his bad reputation: lactic acid! Well, jury, he's innocent. Far from being the enemy of the athlete, on the contrary, it is performance-enhancing, since it enables the human body to produce energy quickly. Pain and cramps occur during unusual or too intense physical activity, the body is not prepared for the exertion. "The most effective way to prevent it is to never exercise for long periods or at high intensity without being prepared for it through a slow and well-dosed progression," advises Guy Thibault in his book Cardio Training, Endurance Sports, and Performance. Proof that lactic acid is not to blame, you are!

9. Take Protein After Exercise

This myth still has a bright future ahead of it. In his book How Many Proteins? Brad Pillon states that the dietary supplement industry forecast sales of $ 6 billion for protein alone in 2011. However, it is found in many foods: meat, poultry, milk, cereals, nuts. Protein intake should depend on the type of exercise you are doing. It is rightly recommended for those who practice high-intensity strength training and for those who need to recover in a very short time. On the other hand, "this consumption is not necessary for people who are doing a general conditioning program and can even be harmful if they want to lose weight," say Martin Lussier and Pierre-Mary Toussaint.

10 .Sweating is a sign of bad shape

Sweating is a physiological phenomenon that helps regulate body temperature when the heat increases due to physical activity. It affects all active people, from the simple beginner to the recognized professional, regardless of training, if it is intense enough. Therefore, sweating is not necessarily a sign of the poor physical condition.

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