By now, almost everyone knows that old rule about swimming is just an old wives’ tale.
You know the one: “You should wait 30 (or 20, or 60) minutes after eating before you get in the water.”
There are plenty of other health axioms that sound good, but ultimately don’t hold water. Here are a few of them to remember.
Fitness, Falsified
-Lifting heavy weights bulks you up.
All those women who stick to the elliptical for weight loss because they think lifting weights will make them too big may want to rethink their workout strategies. According to a study published in Medicine & Science in Sports & Exercise, women who lift close to their maximum weight for eight reps burn almost twice as many calories as women who do 15 reps with lighter weights such as dumbbells.
-Running is bad for your knees.
While running may not be totally risk-free when it comes to joint health, a study from Stanford University discovered the knees of more seasoned runners were no less healthy than those of non-runners. Still, because ACL injuries are four to six times more common in women than in men due to a strength ratio imbalance between their quads and hamstrings, it may be a good idea for women to do a twice-a-week strength workout to build up the muscles that support the knees.
-For weight loss, do cardio until you drop to your goal weight; then you can start lifting.
If you believe this to be true and follow it for your everyday routine, you will actually end up losing muscle mass and lowering your metabolism. As an article on Bodybuilding.com points out, the more lean muscle mass you have, the more energy you will expend and have throughout the day. While interval and weight training may not burn as many calories as aerobic activity, they are a more effective means of reducing fat.
Diets, Debunked
-Gluten-free foods are best for weight loss.
These foods may be more healthful due to their comparatively low levels of chemicals and wheat compounds, but people often compensate by overindulging, reasoning that it’s OK because it’s gluten-free. While a study from the Monash University Department of Medicine and Gastroenterology has shown that gluten-free diets can reduce symptoms of irritable bowel syndrome in patients with Celiac disease or other gluten sensitivities, it’s more advisable to eat vegetables and lean meats, which are naturally gluten-free.
-Kale is the most healthful green.
It’s the superfood of our generation, thought to be packed with numerous health benefits, but is it really so super? While it contains many positive nutritional qualities, kale has less nutrition per calorie than 13 of its other green produce counterparts. According to a 2014 William Patterson University study that ranked vegetables and fruits by their nutrient density – 17 nutrients linked to improving cardiovascular health – kale didn’t even make the top 10. No. 1, watercress, came in with a nutrition density score of 100, whereas kale, at No. 14, only had a 49.07.
Olivia Tharp is a contributing writer. Feedback welcome at ssole@cityscenemediagroup.com.
