Facts and fables about sports

It's time for some facts and myths about sports again. Maybe you've just started enthusiastically or your sports routine is still in lockdown. Whichever of the two scenarios it may be, we can't deny that we get exhausted from all the information and well-meaning tips we receive from overly sporty people. Sometimes, this makes it hard to see the forest for the trees. And is all of this true? I've gathered some facts and myths about sports, mainly the personal questions I had, which is quite handy.

1. Doing abdominal exercises burns fat on your belly – MYTH

Unfortunately, we cannot choose where we burn fat. By exercising, you burn calories and thus fat, but spot reduction is impossible because fat burning really happens gradually. However, you can definitely end up with a nice set of abs from abdominal exercises, so keep it up.

2. Exercising gives you more energy – FACT

This may sound a bit contradictory, as after a workout you sometimes can't even stand on your legs. But exercising promotes the production of endorphins, which means you'll eventually have more energy.

3. The more you exercise, the better – MYTH

You might think this is true, but it's not entirely correct. Your muscles really need rest to recover. If you don't take this rest, you'll eventually get injuries, and then you'll be far from home. So, occasionally take a mandatory evening to just relax on the couch.

4. Variety leads to better results – FACT

I know quite a few people who (to my great annoyance) do yoga or Pilates daily, or another fixed sport at a fixed place. But actually, it's better for your body to occasionally completely switch up this routine, as your body gets ‘used’ to this routine after six weeks. Scheduling a completely different type of class now and then ensures that your body doesn't go on autopilot and that you keep seeing results.

5. The more you sweat, the more fat you burn – MYTH

In fact: you burn fat when you exhale. How much you sweat is determined by how well your body can maintain its temperature. People often think that sweating is the direct result of fat burning, but that's not the case.

6. For fat burning, it's best to do cardio – MYTH

I've often been mistaken about this too. Spinning, running, and actually all cardio sports are often seen as the ultimate fat burners. But did you know that your muscles continue to consume energy after an intense strength training session? This means you also burn fat while at rest. So definitely don't skip those strength training sessions.

7. Coffee before training has a beneficial effect on sports performance and recovery after exertion – FACT

We all understand that we get an energy boost from caffeine, making it easier to start our training. But what not everyone knows is that coffee increases metabolism in the muscles. So, having a cup of coffee before training is actually recommended.

8. Proteins reduce muscle soreness – FACT

I personally don't have much to do with protein shakes, but maybe I should give it a chance. I thought people drink this purely to build more muscle, but sufficient proteins also lead to less muscle soreness after a workout.

9. Exercising before breakfast leads to more fat burning – FACT 

Personally, I find this really hard to do, but it's true: if you train on an empty stomach, your fat burning is stimulated more. A small caveat: if you exercise on an empty stomach, your intensity level is lower. Top athletes, for example, do not have breakfast if they have a long and easy endurance training, but they do eat before a heavier and more intense workout.

10. By exercising in the heat, you burn more calories – MYTH

In classes like hot yoga and BBB in a warm cabin, I always assumed that you burn more calories due to the heat. But nothing could be further from the truth, as only your muscles become more flexible, nothing more. Calorie consumption is only determined by the energy you use to move. And since the temperature of the room does not affect gravity, the workout is not harder in a warm space.

11. Pilates can make your muscles longer – MYTH

Unfortunately, I was really convinced of this, but you cannot change the length of your muscles at all. However, you can make them more flexible, which is what this means.

Sources: girlscene, byrdie, nsmbl, consumentenbond, optimavita