5 sports truths every woman should know
It has never been easier to stay informed. A simple question asked to our search engine and we end up with a panoply of answers! Indeed, the Web is swarming with information to satisfy our questions, but are they correct? Today, we answer five of your questions to debunk some common myths about sport.
Will I lose belly fat if I do sit-ups EVERY day?
The truth: Unfortunately, it is not possible to target where you want to lose weight. Therefore, to “lose belly”, it will reduce the amount of adipose mass (fat) throughout the body.
Practical advice: To do this (to reduce your adipose mass), it is preferable to eat a healthy diet and to practice exercises with a higher caloric expenditure than that of the classic “crunch”. Either way, for your cardiovascular, muscle, and bone health, it’s best to vary the type of activities you engage in. However, working the abdominals and core muscles is great for posture, making it easier to do daily activities and reducing the risk of injury. Try these exercises.
Should we eat more when training?
The Truth: Maybe yes, maybe no. The answer depends on your goal.
Practical advice: If you train in hypertrophy, in order to gain muscle mass, you will need to make sure that your daily calorie balance is positive (more calories ingested than calories expended during the day). So you can add thoughtful snacks after training, for example. However, if your goal is to lose weight, you may not need to eat more than usual. If you are training for more than 60 minutes or at a high intensity, you can move your snack or part of a meal right after exercise (instead of adding one) to ensure adequate recovery. Just remember, it’s much easier to ingest calories than it is to burn it!
* Note that this answer is not intended for athletes who have a diet specific to their needs.
Can I train if I am pregnant?
The truth: ABSOLUTELY. Even though your altered center of gravity makes playing sports a bit more challenging, being active during pregnancy is very beneficial for you and your baby. If you have the doctor’s permission, prenatal exercise will lower your risk of developing gestational diabetes and pregnancy-related high blood pressure, reduce back pain and other discomfort, and prevent you from gaining excessive weight.
Practical advice: Avoid sports that could cause falls or avoid starting an activity that you have never done before. Do not do high intensity training, instead favor a moderate level of effort. Be aware that it is also very beneficial to do exercises specific to the prenatal period to prepare your body for childbirth and postnatal recovery. In particular, strengthening your pelvic floor and deep abdominals is very beneficial. However, avoid “crunches” or any work of your great rights, better known as the famous “6 packs”.
Does stretching before / after a workout reduce muscle soreness the next day?
The truth: Even though it was long believed to be the case, stretching before or after exercise does not magically restore the tears caused to the muscles during training, which, when repaired, are responsible for pain. the next day. Also, studies show that static-type stretching before training (e.g. holding a pose for 30 sec.) Decreases the maximum force of muscle contraction during exercise and does not help prevent muscle strain. injuries.
Practical advice: Opt instead for stretching and dynamic movements (eg: walking with high knees) as a warm-up to prepare your muscles for the effort. Know that it is still beneficial to work on your flexibility and that after a workout, while the muscles are warmed up, it is a good time to do it!
Is it possible to get in shape by training for only 7 minutes?
The Truth: Let me answer you with a question: are you able to condense the effort you would put into a one hour workout into 7 minutes? If so, maybe you will be able to achieve impressive results in a very short period of time. However, it is not recommended to train at such a high intensity every day. And, while it is true that high intensity training (HIIT) is very effective, it is best to combine it with endurance work (of longer duration and of moderate intensity) since both will give you different benefits.
Practical advice: Give yourself 200% during a 7-minute workout is not very profitable when you spend the rest of the week sitting. First make sure you are active on a daily basis, then you can spice up your workouts by varying the intensity level *. Here are some tips for incorporating more movement into your daily life.
* Consult your doctor before increasing the intensity of your workouts.
In short, here are just a few of the myths to know about sport. It also means that we must remain vigilant and find reliable sources for information, especially when our health is at stake.
Chloé Rochette, coach | Follow me on HappyFitness
Sport having always been part of her life, Chloé became a trainer to transmit to as many people as possible the happiness that it brings her. Dancer, skier and ex-triathlete, she is now a personal trainer and founder of the HappyFitness Movement, a company through which she hopes to make a difference in people’s lives by transmitting to them the pleasure of moving.