HEALTHY YOU

De­bunk­ing some work­out myths.

The Jakarta Post - SPEAK! - - News -

LIFT­ING WEIGHTS = BULKY BODY

Fact: Ac­quir­ing mus­cle mass re­quires a testos­terone level that women don’t have. Men can bulk up easily, be­cause they have 20 to 30 times more testos­terone than women. While weightlift­ing can help to tone up a woman’s body – a la Vic­to­ria’s Se­cret’s an­gels – our tip for women is to do more reps with heav­ier weights, in­stead of a fewer reps with lighter weights.

CRUNCHES + SIT-UPS = SIX-PACK

Fact: You can do a 100 sit-ups a day and it won’t get you near wash­board abs. The rea­son is sim­ple: If you hap­pen to have a high per­cent­age of body fat, your six-pack will is to lose weight by do­ing lots car­dio com­bined with eat­ing a healthy diet. Core train­ing move­ments, like

push-ups and planks, won’t hurt, ei­ther.

MORE CAR­DIO = MORE CALO­RIES BURNED

Fact: While this is true for re­sis­tance train­ing; when it in­ten­sity in­ter­val train­ing (HIIT) is the champ. A HIIT work­out, which in­volves go­ing from in­tense bursts of ac­tiv­ity to rest and back to in­tense bursts – makes your me­tab­o­lism burn calo­ries at a higher level all day long.This way, you’re burn­ing calo­ries even when you’re not at the gym.

NO PAIN = NO GAIN

Fact: Yes, you should push your body - but this doesn’t mean that the best work­outs are the ones that leave you ex­hausted, sore and pain. Keep in chal­leng­ing, but if you’re in se­ri­ous pain you should stop – that’s prob­a­bly a sign you have in­jured your­self.

GLUTEN-FREE = GOOD

Fact: Gluten is a com­bi­na­tion of two pro­teins – glutenin and gliadin – found in grains such wheat, bar­ley and rye. A gluten-free diet is nec­es­sary for peo­ple who were born with celiac dis­ease – a rare au­toim­mune dis­ease that at­tacks the small in­tes­tine – or who have a gluten sen­si­tiv­ity. If you were born with a healthy body, there’s no need for you to fol­low the diet, as it doesn’t help to lose weight. In fact, some of gluten-free prod­ucts have twice the carbs and a lot more sugar than the reg­u­lar ver­sions. Re­mem­ber: Al­ways see a doc­tor be­fore start­ing any new ex­er­cise reg­i­men.

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