6 Top exercise myths

Not everything you've heard about exercise and how to do it is true

Fitness enthusiasts, don't believe everything the so-called health experts say. Instead of helping your body, you may end up damaging it. Here's debunking a few myths about workouts

For six packs, do crunches
Doing crunches and sit-ups does not give you a six-pack. Having a visible sixpack is entirely a function of body fat and simply a function of abdominal development. If you look at the power lifters, you'll see that they have strong core muscles but not a six-pack. Contrary to popular perception, training a muscle group will not burn fat locally. So, save yourself the time and back pain. The best way to get a sixpack actually involves making better dietary choices and doing high-intensity interval training.

Squatting is bad for the knees
If you hear people say they hurt their knees from squatting repeatedly, squatting must be bad for your knees. However, think about it, most people without a history of knee pain squat without ever experiencing pain. Regarding the patellofemoral contact force data (i.e softening and breakdown of the tissue that lines the underside of the kneecap), a number that seems strikingly high doesn't necessarily imply that the body is not built to sustain strong forces. Most people who experience knee pain before squatting have poor technique. In an attempt to keep their torso vertical, they drive their knees excessively forward. In a good squat, the angle of the shin matches the angle of the torso.

You don't need strength to run long distance
Distance running events are about covering a set distance as fast as possible. So every distance runner must do some form of resistance training. This means indulge in strength training designed to make you strong. Here speed is crucial. You can improve your speed by putting more force into the ground in each stride. More force means more strength. You can improve your capacity through quality strength training. Strength is one of the components of being a successful distance runner, but it's also the most overlooked.



Stretching decreases risk of injury
Most of the warm-up exercises, which we do before we kickstart the actual rigorous workout, involve a fair amount of static stretching. But it can increase the risk of injury, as static stretching before exercise causes performance decrements. This is especially true in runners who do the standard calves and hamstrings stretches, and go immediately into their run. However, certain warm-up exercises, which entail joint mobility and muscle activation, improve range of motion while promoting muscular control. This is a good way to move efficiently and avoid injury. So also, by going for a quick jog, you'll increase your circulatory rate and your body temperature. This helps improve the elasticity of your muscles.

Basketball shoes minimise damage
Basketball shoes were actually invented in an attempt to minimise the risk of rolling an ankle because of landing on someone's foot. These shoes, which have ankle support, limit side-to-side ankle motion. This reduces the risk of sprains, but causes excessive range of motion at the knee. Besides, basketball shoes also limit the ankle's range of motion in dorsiflexion (shin coming toward toes) and rotation. When these ankle movements are restricted, compensatory motion occurs at the knee. Over time, this leads to a number of knee problems.

Have pasta before a workout

There's a common myth that one must load the body with enough carbs before exercising. Most people, strangely, settle for noodles or pasta. But these foods often make you feel tired and hungrier as most of them are made of refined flour. Overeating noodles or pasta leaves the body little energy and leads to fat storage. A better meal option before a workout is a healthy balance of lean meat such as fish and chicken, wholegrains such as wheat, bajra and oats as well as, fruits and vegetables. This provides a wider range of nutrients and gives your body the fuel it needs to perform while exercising.