25/05/2025

ON SUNDAY MAY 25, 2025 theSunday Special VIII

Is your workout stuck in the 90s F ROM outdated gym advice passed down through gen HUDWLRQV WR YLUDO ¿WQHVV WUHQGV spread via social media, m

MYTH: You must stretch before exercising TRUTH: Dynamic warm-ups are better than static stretches Static stretching, holding stretches for several minutes, was once considered essential. However, research shows dynamic warm-ups, which involve gentle movement to LQFUHDVH KHDUW UDWH DQG FLUFXODWLRQ H̆ HFWLYHO\ SUHYHQW injuries and enhance performance better than static stretching. Evidence: A study in the Journal of Strength and Conditioning Research demonstrates that dynamic ZDUP XSV VLJQL¿FDQWO\ UHGXFH LQMXU\ ULVNV DQG LPSURYH exercise outcomes compared to static stretching alone.

misinformation about exercise is everywhere. Many Malaysians XQNQRZLQJO\ IROORZ PLVJXLGHG ¿WQHVV SUDFWLFHV WKDW FDQ VDERWDJH their health goals or even lead to injuries. It’s time to clarify the truth behind these widespread myths and equip yourself with accu UDWH NQRZOHGJH VR WKDW \RX FDQ PDNH smarter, safer and more effective FKRLFHV RQ \RXU ¿WQHVV MRXUQH\ t m UD sm FKR

MYTH: Cardio is the best way to lose weight TRUTH: Strength training is equally important Many Malaysians consider running or cycling as the primary way to lose weight. While cardiovascular exercise burns calories, incorporating strength training helps build muscle mass, increases your metabolic rate and supports long-term weight management. A balanced exercise routine combining both cardio and strength training SURYLGHV RSWLPDO KHDOWK DQG ¿WQHVV EHQH¿WV Evidence: Research published in the Obesity Journal found that combining strength and aerobic exercises leads to greater fat loss and sustained weight control compared to exercising only with cardio.

MYTH: Spot reduction of fat works TRUTH: You can’t target fat loss

I W¶V D FRPPRQ EHOLHI WKDW GRLQJ VSHFL¿F H[HUFLVHV OLNH FUXQFKHV ZLOO GLUHFWO\ EXUQ EHOO\ IDW +RZHYHU your body loses fat evenly across all areas, which is determined by genetics, calorie balance and overall physical activity. Targeted exercises strengthen VSHFL¿F PXVFOHV EXW GR QRW VHOHFWLYHO\ EXUQ IDW LQ that area. Evidence: Y DOH 6FLHQWL¿F UHVHDUFK FODUL¿HV WKDW IDW loss happens systemically and cannot be targeted WR VSHFL¿F ERG\ SDUWV

Myth: No pain, no gain TRUTH:P DLQ LV QRW DQ LQGLFDWRU RI H̆ HFWLYH exercise This widely repeated phrase suggests that pain is a signal RI H̆ HFWLYH H[HUFLVH +RZHYHU SHUVLVWHQW RU VKDUS SDLQ PD\ LQGLFDWH D SRWHQWLDO LQMXU\ (̆ HFWLYH H[HUFLVH PD\ cause discomfort or fatigue, but pain is a warning sign, not a sign of progress. It’s crucial to distinguish normal muscle soreness from genuine pain to avoid injury.

Evidence: Physiotherapy and sports medicine research consistently advise that pain GXULQJ H[HUFLVH VLJQDOV ULVN of injury and should never be ignored or considered normal.

MYTH: More sweat means more fat burned TRUTH: Sweating doesn’t correlate to fat loss Sweat primarily cools the body and the amount varies based on factors such as temperature, humidity, genetics and hydration, rather than how much fat you burn. Sweating doesn’t mean you’re burning PRUH FDORULHV LW VLPSO\ UHÀHFWV \RXU ERG\¶V H̆ RUW WR maintain optimal temperature. Evidence: The American Council on Exercise FRQ¿UPV WKDW VZHDW UDWHV GR QRW GLUHFWO\ FRUUHODWH ZLWK FDORULH EXUQ RU H̆ HFWLYHQHVV LQ ZHLJKW ORVV d ies ty, fat ng WR se LWK