By Lana Elayyan
Personal training & fitness consultant
Myth: Exercising on an empty stomach Before a Workout
Fact: Starving yourself before exercising can actually be detrimental to your body. You need sugar to exert energy — and you need energy to perform at high intensity. So you can eat a healthy snack 45 minutes to an hour before training. Choose something with carbohydrates and protein like a whey protein shakes, protein bar, low-fat yogurt with berries and oats, or a banana or apple.
Myth: Exercising Makes You consume more food
After a long, hard workout, you shouldn’t immediately grab a meal or drink a sugary sports drink.The truth is that this behavior comes more from habit than from actual hunger.
fact: studies show that exercise actually suppresses your hunger: Physical activity decreases ghrelin, the hormone that stimulates your appetite. So refueling with a bagel after a spin class or a burger after a long gym workout will not help, take a second to listen to your body and figure out whether you’re actually hungry or not, wait for an hour before you decide what to eat.
Myth: Working out longer will get more results
Fact: When it comes to taking the time to exercise during your busy schedule — the key is just to make it happen. Does not need to be a 90-minute yoga class or a 60- to 75-minute Gym workout.
A 30 to 45 minutes a day, five times a week, is a a good workout schedule. Concentrate on your intensity, it is the most important part. To burn the most calories in the least amount of time, you should practice high-intensity interval training . This method alternates periods of short, intense anaerobic exercise with less-intense recovery periods. It’s also important to work out at 70-80 percent of your target heart rate to be able to burn fat.
Myth : Don’t exercise at night
Fact: Exercise at any time day or night will help you sleep. A recent study by the National Sleep Foundation found that those who report exercising close to bedtime do not have difficulty falling asleep (excluding insomniacs, who should restrict late evening and nighttime exercise if it is part of their treatment). A lot of people think you shouldn’t exercise at night because your adrenaline levels will go up and keep you awake. This is not true — exercise lowers the levels of those stress hormones. Instead, it stimulates the production of endorphins, which bring about feelings of relaxation and optimism.
Myth: Pregnant Women Shouldn’t Exercise
Fact : pregnant women can exercise. The only advise I can send to pregnant women here that you should always consult your physician and make sure you are OK to exercise. I recommend most pregnant women continue to exercise. If you did yoga, spinning, boot camp, running — you can keep up with those activities. The placenta protects the baby, so you can continue your regular exercise regimen, but make sure not to pick up something tough , like CrossFit training or gymnastics.
You must pay attention to your heart rate and body temperature. If you ever feel uncomfortable or started coughing, then you need to slow down or stop. Using weights can raise your heart rate quickly, so do fewer repetitions and take deep breaths. As far as body temperature is under control, you want to avoid overheating including sun baths, keep in mind when your body’s temperature gets up the baby’s temperature gets high as well, hydrate all the time by drinking six ounces of cold water every 15 to 20 minutes during exercise.
Last but not least, ladies listen to your body all the time try to do what is convenient for you keeping in mind those facts.
Your body is your temple so take care of it.