Fitness in the City - Bad fitness advice
ADVICE is free but consultation is chargeable. So with people scrolling the social media for some free advice from those who claim to be an expert, here are some of the worst pieces of advice to avoid:
► Squats are bad for the knees
The myth is that over-exertion and weight-bearing activities are bad for the knees. That being the case, then the knees will be ‘saved’ if they are used less. That’s a load of rubbish!
Contrary to belief, squats actually strengthen the knee joint. Squats are a weight-loaded exercise, whether performed with weights or without (body weight only).
A squat movement strengthens the quadriceps (thigh muscles) and hamstrings. The core muscles also come into play working in synergy to execute the movement.
There are a few ways where injuries may occur when squatting, usually when the technique is wrong.
You should make sure your knees are aligned correctly, that your movements are controlled and not too sudden, and that you do not stress your joints with weights that are too heavy.
► Running will wear the knees out
If that were true, all runners will be a cripple later in life.
Similar to squats, the knee is the hardest working joint in that process. Like squats, running has a big impact on the knees, adding up to a three-fold increase in pressure.
A bigger problem with most people who start running is the issue with foot alignment. Get a personal trainer to assess your movement and gait.
Thanks to the evolution of modern shoes, foot cushioning has gradually made our feet and legs weaker.
Try walking barefoot or with minimal support on the foot, to help strengthen them.
► If you exercise, you must take more protein
It’s mind blowing that people who get to know me assume that I consume protein powders regularly.
The fact is, I’ve merely made good use of the food I’ve consumed to help build muscle, by watching my calories and nutrition.
Yes, muscles do need protein for growth, but clever advertising by the supplement product makers would have you believe that bodies can only be built through protein supplementation.
► You must first be fit to start a fitness programme
I teach Spin classes and run bootcamp sessions. Yes, I would say these two programmes are decently intense.
However, as with all fitness programmes and even the mighty CrossFit, there are always concessions to accommodate beginners.
► Carbs and fat are bad
The shaming of carbs and fat came about after the Atkins diet became popular. It was also a time when bodybuilding became popular and everybody wanted a shredded body; which is to eliminate carbs and fat.
The fact is, the fitness community now advocates these buzz words: portion control, nutritional knowledge, balanced diet and moderation.
Carbs and fat are essential for nutrition and energy. In fact, healthy fats such as omega-3 are vital to your fitness regime.
► To get a six-pack, do more ab exercises
This one is not bad fitness advice, but a poor understanding of the truth.
The truth is your six-pack muscles will be harder and stronger but unless your body fat percentage is at a sub 15%, they will never show.
► Lifting weights makes you bulky
What is perceived as ‘bulky’ are the hyper-muscular physiques of bodybuilders and extreme exercise maniacs – many of whom are in it for publicity – who are also probably on muscle-enhancing supplements, quite possibly steroids too.
Lifting weights will make your muscles stronger and toned, which is what gives your body definition.
The more muscle you have, the better you move and the better your metabolism will be.
Let’s be fit!
Jonathan Tan is club manager of the Sports Toto Fitness Centre at Berjaya Times Square. He can be contacted at lifestyle.jonathan@thesundaily.com.