Regardless of what goal you are pursuing – tone and health, weight loss, muscle building or just having fun – you will read and watch many fitness tips that will not help you, but rather hurt you. Today we give you an overview of some of the most persistent fitness myths and misconceptions. The top 10 fitness myths: How can science help you reach your goals in a healthy way?

These are the 10 biggest fitness myths you should finally forget

gymnastics training in the studio

#Myth 1

Exercising once or twice a week is enough to stay fit.

Do the basic and stretching exercises correctly

do stretching exercises correctly squats

The truth: If you only exercise once or twice a week, you won’t see any lasting health benefits. According to Rutgers University’s Shawn Arent, three days a week is a must to complete a structured exercise program. He claims that you should actually do something every day in the form of sport and exercise. That means being physically active.

#Myth 2

The best time to exercise is early in the morning.

Fitness myths for everyone and all ages

fitness myths women a woman outdoors

The truth: The best time to exercise is when you can exercise most consistently. It is best if you make exercise a daily habit. So if you prefer to work out at midnight, stick to that time. If you prefer to run early in the morning, then do it.

Don’t have a preference? Some studies show that the easiest way to lose weight is to exercise in the morning, because that’s when your body burns more fat than it does throughout the day.

#Myth 3

Lifting weights turns fat into muscle.

The truth: You can’t turn fat directly into muscle. Physiologically, they are two different tissues. Adipose tissue is found under the skin, between muscles, and around internal organs like the heart.

Indeed, strength training and lifting weights can help build muscle tissue in and around fat tissue. However, the best way to shed fatty tissue is through a healthy diet that includes vegetables, whole grains, protein, and healthy fats like olive oil and fish!

#Myth 4

Puzzles and board games make the brain fit and are considered the best “brain training”.

What exercises do you think are good for memory?

fitness myths that are nonsense puzzles and games

The truth: A simple stretching exercise seems to have a better effect on brain health than solving riddles, jigsaw puzzles, etc. Recent research shows that. Two new studies published earlier this year show that aerobic exercise — any activity that increases heart rate and makes the body sweat — has a significant positive effect on the brain.

#Myth 5

Sport is the best way to lose weight.

When do you prefer to train?

best training time is in the morning myth

The truth: If you want to lose weight, you should not hope that you can simply “burn” what you have eaten. Experts say that losing weight almost always starts with a fundamental change in eating habits. Diet plays a bigger role in weight loss than exercise, says Philip Stanforth of the University of Texas. We must not forget that regular physical activity is an important part of a healthy lifestyle.

#Myth 6

Strength training is only for men.

Women also love strength training

the biggest fitness myths for women weight training

The truth: Strength exercise is a great way to strengthen muscles and has nothing to do with gender. On average, women produce less testosterone than men, and research shows that the hormone plays a role in muscle building.

#Myth 7

It takes at least two weeks to get out of shape.

The truth is: In most people, without regular exercise, muscle tissue begins to break down within a week.

#Myth 8

A marathon is the ideal way to stay in shape.

Fitness myths that can be harmful to your health

twelve fitness myths that are more of a hindrance marathon running

The truth: Not able to run a marathon distance? No problem. You can reap many of the benefits of a long-distance run without ever crossing the 10K line.

A strenuous, fast-paced exercise of just five to 10 minutes a day can have the same health effects as running for hours. Research has shown that people who exercise for less than an hour a week have similar heart health benefits in just a few minutes a day as those who exercise more than a few hours a week. These short, intense exercises are just as health-promoting as endurance training and are usually more fun. This is how you can effectively stimulate your metabolism!

#Myth 9

Keeping a calorie diary is a reliable way to monitor and control weight.

Fitness myths that are nonsense

fitness myths eating cupcakes is harmful to health

However, breakfast is important

myths fitness connected to nutrition breakfast

The truth: Even when we try to write down how much we’re putting into our bodies and how active we are, we often give ourselves more credit than we deserve. “People tend to overestimate exercise and exercise — and underestimate how much food they eat,” says Stanforth. “They regularly think they exercised more and ate less.”

#Myth 10

Fitness shakes and sports drinks are the best way to rehydrate after exercise.

Staying hydrated is a must when exercising

protein shake sports drink after training