"Strength training won't make you slim" and "daily workouts guarantee peak fitness." These ideas sound plausible, but are they accurate? Let's separate fact from fiction in these common sports myths.
Treadmills and ellipticals display calorie burn estimates, but they're often inaccurate. These devices base readings on activity alone, ignoring key factors like gender, age, height, and body fat percentage. Researchers at the University of California found treadmills overestimate by 13% on average, bikes by 7%, and cross-trainers by a whopping 42%.
Read also: '5 tips to maintain exercise at home'
For workouts under an hour, sipping water isn't always essential unless you're thirsty—a sign of dehydration. Proper hydration builds over time; chugging water won't fix deficits quickly, as excess is typically urinated within an hour if you're well-hydrated. Aim for half a liter daily, plus intake before and after sessions. For sessions over two hours, definitely hydrate.
Quite the opposite: strength training promotes fat loss by boosting muscle percentage while reducing fat stores. It doesn't convert fat to muscle—those are distinct tissues—but consistent training paired with a balanced diet rich in protein supports muscle growth and repair. You might see the scale rise slightly, but expect looser pants, firmer arms, and a tighter physique.
Unless you're training at bodybuilder intensity, everyday protein from food suffices—no shake required. Daily staples like vegetables, chicken, fish, or eggs provide ample protein for muscle repair, organ health, and more. Vegetarians or vegans might benefit from shakes if animal sources are absent. Target 20% of your daily calories from protein for optimal results.
More isn't always better for non-elite athletes. Daily intense sessions overload recovery, risking injury, poor sleep, and elevated cortisol—a stress hormone that spikes blood sugar and hinders fat burning. Elite pros recover faster; recreational exercisers thrive with rest days to let muscles rebuild and hormones balance.
Also read: more sports myths
Source: Santé March 2017. Text: Loes van de Mosselaar
