There are some misunderstandings about the sports. They come from the phones of your close friends, the advice of your personal trainer in the gym, someone’s experience in a health club or fitness center, the articles in the tabloids about fitness, or the TV shopping ad…

They have two things in common: be widespread, and have no scientific basis.Here are nine common “fitness untruths” summed up by qualified doctors and sports instructors.

(1) Running on a treadmill has fewer hazards on the knee than running on the road.

The truth: both of them exert pressure on the knee, which might result in damage. The best solution is to take variety forms of aerobic exercises, such as stair machine or bicycle.

(2) Sit-up machine can help to remove abdominal fat.

The truth: sit-up machine can indeed exercise the abdominal muscles, but it has no way to reduce its fat. You can not simply choose a fat and get rid of it except taking a surgical resection. Burning fat is a systematic work of your body.

(3) Aerobic exercise can still speed up the metabolism level several hours after the exercise.

The truth: in the time outside of the exercise, you just burn 20 more calories a day than those who do not do the exercise.

(4) Swimming is a good sport to lose weight.

The truth: swimming can increase lung capacity, relax muscle and eliminate tension. But unless you swim several hours everyday, simply relying on swimming to reduce fat is not as wise as it looks.

(5) Yoga can alleviate all the back pain.

The truth: if your back pain is caused by muscle fatigue, just like the majority of people who work in offices, yoga is the right sport for you. However, if the back pain is caused by spinal problems, such as lumbar disc herniation, yoga is not helpful. Even worse, it would deteriorate the symptoms and worsen your health condition.

(6) If you do not sweat, the strength of the exercise is not high enough.

The truth: sweating is only a cooling method of the body; it does not necessarily represent burning calories.

(7) As long as you feel good, you do not overdo the movement.

The truth: the symptoms of excessive movement usually appear after a day or two. Now matter how good you feel, you should do sports step by step if there has been a long period since your last gym fitness.

(8) Using the equipments in professional fitness center is more secure.

The truth: this is true only if you have adjusted the gym equipment appropriately according to your own height and weight.

(9) If your muscle does not ache, the practice is not enough.

The truth: it is normal to feel slight muscle soreness one or two days after the exercise. On the other hand, if you feel pain while you are doing the sports, you might have been injured unconsciously.

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