5 Received Sports Ideas
Whether you are sedentary with the ambition to return to the sport or seasoned athletes you have probably already heard at least one of these ideas. It’s time to turn the page.
Doing sports is painful
If the top athlete seeks to push his limits, a certain “pain” is possible. But, it is not a pain in the classical sense, rather a discomfort and a struggle.
If you have a real pain during an effort it is a warning: poorly executed movement, joint problem, attention! Review your way of doing it, if possible with the help of a sports professional.
Stretching protects against injuries and aches
This belief is false and has been scientifically demonstrated in several broad analyzes of the medical literature (1, 2). It is the warm-up that protects against injuries, simply by performing the exercises with progressive and increasing intensity and / or by performing small complementary exercises (3, 4) in order to prepare the muscles and tendons via an influx of blood And an increase in temperature.
On the other hand, the stretching is of interest in the case where it is desired to gain flexibility.
Weight training makes women too muscular
This idea was established with the release of photos of women bodybuilders to muscles out of norms. Such physics are only possible with the massive use of synthetic male hormones. Indeed, naturally the woman has two major “handicaps” if one may say, which prevent her from making a significant amount of muscle mass: on the one hand her testosterone level (a masculinizing hormone that facilitates the taking of mass Muscle) is about 10 times less than in a man and on the other hand its estradiol (a feminizing hormone) is much higher than in humans. Oestradiol plays a limiting role in the development of muscle mass.
It is therefore impossible for a woman to become muscular as a man. It is possible to develop his muscles in an important way but this requires a long and assiduous training in the gym.
Doing abdominal exercises gives the “chocolate bar”
To bring out the famous “chocolate bar”, two parameters must be met: to have muscled abdominals (so that there is something to see) and to have very little fat at the abdominal level. These two parameters are necessary and explain why we can meet very thin people without visible abdominals and people who regularly train their abs but fail to make them visible.
An abdominal training program must therefore be accompanied by a quality food program to lose a little fat mass in order to bring out the abdominal muscles. This process is more difficult if you are a woman than if you are a man, hormone issue.
It is necessary to do sport for hours to be healthy
This issue has been the subject of much scientific research. The researchers estimate that a net benefit in the prevention of many diseases appears with only 2h of vigorous physical activity per week or 3h30 of moderate physical activity. In addition there is no need to do intense sports sessions until exhaustion, small regular sessions are also effective, even if you want to lose weight (5).
(1) Herbert RD, Gabriel M. Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic review. BMJ. 2002 Aug 31;325(7362):468.
(2) Herbert RD, de Noronha M, Kamper SJ. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database Syst Rev. 2011 Jul 6;(7):CD004577.
(3) Fradkin AJ, Gabbe BJ, Cameron PA. Does warming up prevent injury in sport? The evidence from randomised controlled trials? J Sci Med Sport. 2006 Jun;9(3):214-20.
(4) Soligard T, Myklebust G, Steffen K, Holme I, Silvers H, Bizzini M, Junge A, Dvorak J, Bahr R, Andersen TE. Comprehensive warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial. BMJ. 2008 Dec 9;337:a2469. doi: 10.1136/bmj.a2469.
(5) Rosenkilde M, Auerbach P, Reichkendler MH, Ploug T, Stallknecht BM, Sjödin A. Body fat loss and compensatory mechanisms in response to different doses of aerobic exercise–a randomized controlled trial in overweight sedentary males. Am J Physiol Regul Integr Comp Physiol. 2012 Sep;303(6):R571-9.