MYTH: Running barefoot on a hard surface is better than shoes
An unnatural running on a hard surface with bare feet can cause high impact joint and tendon stress which deforms the foot unnaturally spreading the foot and forcing it to be flatter than necessary.
MYTH: 30 minutes of exercise will burn fat
The percentage of energy from fat burning does not appreciably increase during exercise where your body muscles use up mostly the stores of glycogen in the liver and muscles in the body and you will have about the same amount of fat after the exercise than before it. Fat is a secondary source of energy and very little of it gets used during exercise. You will definitely not lose weight due to fat burning but more so due to a depletion of water from your body.
MYTH: Exercise or movement is the best remedy for sore muscles
Sore muscles is your body telling you that you have exceeded your exercise limit and should reduce movement and give time for the temporary inflammation to die down and let the muscle repair itself before embarking on more strenuous exercise.
MYTH: Music helps in training
Energetic music can motivate you to exercise more but you won’t be as sensitive to body cues which are telling you to slow down or rest because you are exceeding the body pain threshold and the music is masking it to some extent.
MYTH: Eat carbohydrates before exercise
Carbohydrates should be eaten much before the exercise and preferably the night before so that the body has plenty of time to digest and store the energy from the carbohydrates as glycogen. For exercise lasting less than 90 minutes loading up with carbohydrates will not affect performance at all so eat a varied balanced meal instead.
MYTH: Take magnesium for muscle spasms
Usually muscle spasms are due to too much muscular stress or stressing poorly conditioned muscles and rarely are partially due to one vitamin and/or mineral deficiency but an overall deficiency in many minerals and/or vitamins so the best remedy is to eat as varied a diet as possible to ensure that you are not suffering from nutrient deficiencies. Test your body blood for nutrient deficiencies before you begin supplementing with lopsided mineral and/or vitamin supplements.
MUTH: Drinking beer after exercising is healthy
The alcohol in beer decreases the testosterone level in the body minimally so it is better to drink nonalcoholic beer or just plain water which is what you have depleted during exercise and is only what you really need. I prefer drinking beer or water flavored with chunks of fruit and herbs such as mint because it creates greater satisfaction. I drink if I feel thirsty after exercising and drink it for pleasure when I am thirsty and not exercising.
MYTH: You should drink much before exercise to avoid dehydration
You can’t absorb more than the usual amount of water into the body during exercise to compensate for the greater amount of water lost due to sweating. Only drink when you become thirsty and at no other time. Most exercise except for marathon running does not severely dehydrate you and frequently you can even get by without drinking anything at all.
MYTH: Supplements are necessary for peak performance
Most high performing athletes do not use supplements which are lopsided nutrient doses which are unnatural and should really not be a replacement for varied balanced meals of as much certified organic food as possible which should be rich in micronutrients also.
MYTH: There is an ideal ratio of carbohydrates, fats, and proteins to eat
Humans are very adaptable and can survive good on a high carbohydrate and low fat and low protein diet and can survive just as good on a high protein, high fat, and low carbohydrate diet.
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