Most common myths about cardio exercise that you must not believe

Most common myths about cardio exercise that you must not believe

The first idea related to weight loss is to start going to the gym and the next thought is to start with cardio. Cardio is short for cardiovascular activities - activities that raise your heartbeat such as running, skipping, cycling etc.

Cardio is one of the best workouts for your weight loss and aims at overall cardiovascular health. It also helps increase your lung capacity. Cardio helps burn tons of calories and also releases your feel good endorphins. But with these amazing benefits, cardio has also been associated with numerous senseless myths. Here is a list of the myths related to cardio.
Weight loss is promoted by cardio

Weight loss can not just depend on cardio, it requires a proper balance of cardio, strength training and diet. A perfectly regulated diet is important because without proper diet neither strength training nor cardio is going to help. Strength training is necessary because if you do cardio, it would lead to weight loss, but that is the wrong kind of weight. Strength training helps build lean muscle and speeds up the process of weight loss.

Fastest cardio is the best

Another famous cardio myth is that fasted cardio is best. When we perform any cardiovascular activity, our body taps into food that we have consumed to obtain energy. Suppose you have not consumed anything before cardio, your body will start tapping into stored reserves for energy. This leads to muscle and also affects your overall performance.

Cardio under an hour is useless

All your body's movements result in a caloric burn, whether you jog for 1 hour or run for 20 minutes, you will surely burn calories. High-intensity short workouts are being favoured nowadays, therefore, thinking that if you won't do cardio for an hour, it will be useless is a complete lie. We hope after reading this you would stop giving excuses of not having enough time c0to do cardio. 

Leg workout can be substituted by cardio

Cardio is an entirely different thing when compared to strength training. People often believe cardio is similar to leg workout, which is not true. When we perform our leg workout we strain numerous leg muscles to lift heavyweights. It results in strengthening of muscles, while cardio trains leg muscles for a different type of strain.

Cardio should always be done first

There is no specific order to when you should do your cardio. Strength training helps burn more calories than cardio. So ideally you should first do strength training as you have more energy initially and is better to spend your energy on the workout that will help in burning more calories. Regardless you can follow any order according to your preference, but remember there is no hard and fast rule to do cardio first.

Cardio requires a gym

This is one of the silliest myths, actually, it is more of an excuse which has now turned into a myth. Any activity in which your heart rate goes up is cardio. You can incorporate exercises such as jump squats, burpees, jumping lunges, mountain climbers, and more in your cardio routine. None of these exercises requires a gym. All we want to tell you is cardio can be done anywhere, not being able to attend the gym should never be a reason to not do cardio.    

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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Are leg ulcers, a problem? Sweat out in gym !

Patients with leg ulcers, you may want to hit the gym as according to a recent study, exercise may help you heal faster.

In the study of 39 patients with venous leg ulcers who were randomized to compression therapy plus supervised exercise (including aerobic, resistance and flexibility elements) or compression therapy only, ulcer healing time was lower in the exercise group (13 versus 35 weeks).

Lead author noted that the findings suggest that people with ulcers not only enjoy taking part in a supervised exercise scheme, staying in the programme until the end, but may also draw multiple benefits from it, offering reduction in treatment costs as well.

“Having proven that such a programme is workable for everyone involved, we will now seek funding to test the main study hypothesis in seven regions across England,” author added.  

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DO DAILY CHORES TO STAY HEALTHY

Forget renewing your gym membership or joining Zumba Or Salsa dance classes. Washing clothes, moping the floor or weeding your garden for 30 minutes a day can cut the risk of death by more than a quarter and bring down the risk of heart diseases by 20%, scientists said in a study.

A study involving more than 130,000 people from 17 countries,  scientists demonstrated any activity is good for people to meet the current guideline of 150 minutes a week, to raise the heart rate. The study was published in a medical journal. This is the second time in the last two months the study is turning conventional beliefs on their head. Contrary to popular belief, the study concluded that not only is consumption of many fats good and carbohydrates bad, but that a balanced diet with just three to four servings, not the currently recommended six to eight servings of fruit, vegetables and legumes can lower risk of death due to cardiovascular diseases.

Now, scientists determined similar effects that in low income countries, where people were involved in non-recreational activities such as walking to work or doing household chores for the same amount of time will be able to cut down risks equally. 

The study showed that by exercising for at least half-an-hour-a day the risk of death from any cause is reduced by 28%, while the risk of heart disease is reduced by 20%, regardless of the type of physical activity. The benefits increased with increase in physical activity .For instance, people getting more than 750 minutes of brisk walking per week had an even lesser risk of death. The study's principal investigator said one in four people worldwide do not meet the current guideline.

The study showed very few participants achieved this level of physical activity from leisure activity, nearly two out of five did from everyday activities such as commuting, being active at work or doing household chores. "Going to the gym is great, but we only have so much time we can spend there. If we can walk to work, or at lunch time, that will help too, "said a Dr. 

"Physical activity represents a low-cost approach that can be done throughout the world, with potential for a large impact. More than one in 12 deaths could be prevented if everyone is active for at least 150 minutes per week over five years, "he said.


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Too much time at the gym can turn you into an alcoholic

Using smartphone technology, a fascinating study has found that that on days when people exercise more - typically Thursdays to Sundays - they also drink more alcohol too.

"Monday through Wednesday, people batten down the hatches and they cut back on alcohol consumption. But once that 'social weekend' kicks off on Thursdays, physical activity increases and so does alcohol consumption," said lead study author David E. Conroy from the Northwestern University's Feinberg School of Medicine.

To reach this conclusion, researchers analysed 150 participants, ages 18 to 89, who recorded their physical activity and alcohol use in smartphones at the end of the day.

They did so for 21 days at a time, at three different times throughout one year.

"In this study, people only have to remember one day of activity or consumption at time, so they are less vulnerable to memory problems or other biases that come in to play when asked to report the past 30 days of behaviour," Conroy noted.


The previous studies, which relied on 30-day self-reporting, concluded that physically active people tend to drink more alcohol.

"We looked very closely and found that it is not people who exercise more drink more -- it is that on days when people are more active they tend to drink more than on days they are less active," Conroy pointed out.

This finding was uniform across study participants of all levels of physical activity and ages.
"Perhaps people reward themselves for working out by having more to drink or maybe being physically active leads them to encountering more social situations where alcohol is consumed," Conroy stated.

Once we understand the connection between the two variables, we can design novel interventions that promote physical activity while curbing alcohol use, he concluded.

The study was published online in Health Psychology, a journal of the American Psychological Association.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.








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Are sit-ups bad for you?

Most weight watchers are constantly trying to get strong, flat abs. They try weight loss pills, quick fix surgeries, costly gym equipment, and long exercise routines which often include crunches and sit-ups. For years, healthcare experts have been discouraging people from taking short cuts to get flat, toned abs. The answer according to them is to get off the couch, exercise and work off those extra kilos as you mind what you eat. Is this the ideal solution to get rid of the flab around your tum? Not entirely true say experts.

Sit-ups can hurt your spine
According to a Prof.,  his studies have demonstrated that repeated bending of the spine, when we do crunches, can damage spinal discs over time. Also, expensive gym equipment are nothing but unnecessary fads. and adds, “Exercises on a wobbly ball and similar devices won’t target the right range of muscles effectively.” Recent research suggests that many devices that claim to work your core muscles fall well short of their promise. In one recent study, researchers measured the degree to which core muscles were activated using a variety of equipment. The results showed that some, including sliding ‘core boards’ (which slide from side to side or back and forth to target the midriff) offered no greater benefit than traditional crunches and sit-ups. In fact some common core exercises, even those not involving equipment, are downright risky, adds  saying, “Instructors who tell people to ‘engage their core’ before they perform exercises are asking for trouble.”

He adds, “There was this theory that by ‘engaging’ the core you would target the deeply embedded transversus abdominus muscle, a thin band that holds the guts in. We now know that the practice leads to people squeezing their abdominal muscles, leaving the back unstable. It’s completely wrong and the reason so many people get hurt when they exercise.” Old-fashioned crunches and sit-ups are also not the recommended route to a stronger middle. “If these are all you do, the results are not only likely to be superficial but can overload the spine in a dangerous way,”.

Pros and cons of using gym accessories “Gym equipment helps increase intensity and gives you variety and variation, however, you can workout on your core muscles without them.”   “Gym accessories provide assistance and improve the range of stretch and contraction. However, they can give you bad spasms in your back if done in the wrong angle and can even cause a lower lumber injury.”

Most weight watchers are constantly trying to get strong, flat abs. They try weight loss pills, quick fix surgeries, costly gym equipment, and long exercise routines which often include crunches and sit-ups. For years, healthcare experts have been discouraging people from taking short cuts to get flat, toned abs. The answer according to them is to get off the couch, exercise and work off those extra kilos as you mind what you eat. Is this the ideal solution to get rid of the flab around your tum? Not entirely true say experts.

Try this at home
Yoga expert  recommends these asanas to help you tuck that tummy in.

Parivrtta Janu Sirsasana (revolved head to knee pose): Sit with legs stretched out in front. Fold the left leg at the knee, keeping the right leg stretched out. Reach out your right hand to grasp the right big towards the right knee, lifting the left hand overhead, to pass it over the left ear and reaching for the right hand. Hold for 10-15 seconds, with normal breathing.

Release  to repeat for the opposite side. Benefits: It tones the spinal nerves, relieving stress. It’s used in therapy for  depression. Also, removes love handles, and abdominal fat. Tones inner  arms, hips and legs.

Setubandhasana (bound bridge pose): Lie on your back and fold legs at the knees. Keep feet flat, close to the hips. Stretch arms to hold your ankles. If that is not possible, then place hands flat on the ground as close to your ankles as possible. Inhale and exhale. Inhaling, raise your hips up ensuring your chin is firmly locked between the collarbones. Hold for a count of five to 10 initially. Exhale, dropping hips gently back to ground. Repeat thrice.