Some people go crazy when they can't hit the gym every day, while others struggle to only work out once a week. Whichever side of this equation you find yourself on, learning a few new fitness facts can help you make better use of your workout time (and maybe even have more fun doing it).
We've rounded up some of our favorite health and fitness facts below. You may be surprised to learn the many benefits of a regular exercise routine. We also debunked some common myths that many people believe about exercise. Are you ready to improve your fitness knowledge? Let's dig!
- Only 1/3 of adults achieve the minimum recommended weekly physical activity guidelines.Worse, less than 5% of adults in the United States get at least 30 minutes of physical activity each day, and about 1 in 4 are not active at all. everyone saidmore than 80% of adultsnot meeting recommended guidelines for aerobic and strengthening activities.
- Scheduling rest days will help you achieve your fitness goals.It's not a bad thing to skip the gym every once in a while; In fact, rest days are a key component of any successful fitness plan. Your body regularly needs time to recover. Excessive exercise leads to injuries, joint pain and muscle strain, as well as fatigue and loss of exercise productivity.
- It takes at least 12 weeks of regular exercise to get in shape.While you'll likely see some results like fat loss and muscle gain in as little as 6-8 weeks, most people won't see any measurable changes in their fitness levels by then3 to 4 month mark. If you don't see results right away, don't be discouraged! Keep at it and the good changes will come.
- A pound of muscle burns three times more calories than a pound of fat.While it's a myth that a pound of muscle burns 50 calories a day, the benefits of building muscle are still significant. The more muscle you have, the more calories you burn even when you're not exercising.
- If you change your training, you can lose more weight.If you do the same workout day after day, your body adapts and you often end up in a dead end when trying to lose weight. make aexercise mixUsing different intensities is a better way to train and also reduces the likelihood of repetitive stress injuries.
Fun facts about fitness
- Music really helps you train better.Listening to music takes your mind off your workout and improves both your mood and your stamina. Fast-paced music can even improve your performance and encourage you to run or cycle faster than you otherwise would.
- You're more likely to stick to your exercise plan if you train with a partner.in onelearnconducted by the University of Aberdeen, people who had a "fitness partner" exercised more often than those who exercised alone. Encouragement and emotional support were the most important factors.
- Exercise can make you better in bed.People who exercise tend to have higher self-esteem and this makes them less confident in the bedroom. It can also improve your stamina, give you more energy and stimulate the release of sex hormones.
- Dancing is an excellent form of exercise.The best workout is one that you can motivate yourself to do on a regular basis. For many people, this is easier with something likeDeposit. It also improves your cardiovascular health just like jogging or cycling.
- Being dehydrated affects exercise performance.The water is veryimportant for your body. Regulates body temperature, blood volume and muscle contractions. All this is very important for effective training. If you exercise without hydration, you'll tire more quickly and you won't get as much benefit from your exertion.
- It only takes 2.5 hours of moderate physical activity to see cardiovascular benefits.That's less than 30 minutes a day, which everyone has time for. What activity is considered moderate? Anything that gets your heart pumping, like a brisk walk or even a deep clean. A good rule of thumb is that you can still speak but not sing.
- People who don't exercise regularly can lose 80% of their strength by the age of 65.The loss of muscle mass due to aging is known as sarcopenia, and it occurs naturally once you're past your 30s. Without exercise, you lose 3-5% of your muscle mass per decade.
- Brisk walking burns almost as many calories as jogging.You don't have to rush to see the benefits. While jogging is still the best way to burn calories, you burn more than 500 calories an hour, but when you jog slowly, you burnalmost as many caloriestake a quick walk. If you're concerned about high-impact exercise and joint health, increasing the incline of your walk is better than increasing the pace.
- Single people exercise more than married people.In a study of more than 13,000 Americans, married men currently spent abouthalf the timetrain weekly like singles. Married women also exercised less than single women, although not as much.
Health and Fitness Data
- Only 10% of people manage to lose weight just by changing their diet.If your goal is to lose weight, combining an exercise program with a balanced diet is the best way to lose weight and keep it off. According to the National Weight Control Registry, 89% of people who combined diet and exercise lost weight and kept their weight off for a year, compared to 10% of people who used diet alone.
- People who exercise regularly have higher levels of vitamin D in their blood.This cannot be caused by the exercise itself, but rather by a correlation. Those who exercise regularly are also prone to itspend more time outdoors.
- Staying active reduces the risk of many types of cancer.Exercise helps maintain a healthy weight and regulate hormones. If you exercise regularly, you are in ar inferiorIskdevelop many types of cancer, including colon, uterine, and breast cancer.
- You're never too old to benefit from exercise.Some people think that exercise is only for young people, but the truth is that it becomes even more important as you get older. Around75% of older AmericansThey don't get enough physical activity, and this contributes to a host of health problems associated with old age.
- Over 60% of gym memberships go unused.Thousands of Americans make New Year's resolutions to exercise more, and unfortunately most of them are wasting their money. About 20% of American adults have a gym membership and a63% of themthey are completely unused. Even those who use them don't go often: About 82% of gym members go once a week or less.
- There are twice as many gyms in the US as there are McDonalds restaurants.If it seems like there's a gym on every corner in your city, you're not wrong. In 2012, there were more than 30,000 gyms in the US, compared to about 14,000 McDonald's. This gap is also widening. Fast-food restaurant growth has slowed since 2005, but gym numbers have increased by 10%.
- Half of new gym members quit within the first six months.The reasons people leave the gym vary, but the number one reason is that this is the casetoo expensive. Others cancel their membership because they find they are not using it, feel out of place with the other members, or lose motivation to exercise.
- Half of the people who go to the gym aren't there to work out.In a recent study50%of the 2,000 attendees said they don't even exercise when they're there. Instead, they show up to hang out with friends or to see the opposite sex.
Facts about the benefits of exercise
- Regular exercise improves your mental health.Studies conducted at the Harvard School of Public Health showed a 15-minute run a daylowers the risk of depressionby 26%. It can also reduce anxiety and stress, and even have a positive impact on conditions like PTSD and ADHD.
- The endorphins released during exercise give you a boost of energy.Logically, you might think that you would feel more tired after exercising. Physically this is usually true, but anyone who has experienced a runner's high can tell you that it also gives you a boost. That's because ofendorphins, brain chemicals that reduce pain perception and increase positive feelings, leaving you feeling energized overall.
- You are more productive when you are active.Along with the energy boost from endorphins, exercise increases serotonin production in the brain. This gives you better mental clarity and focus, which ultimately makes you more productive. If your energy is low in the middle of the afternoon, a brisk walk might help more than another cup of coffee.
- Regular exercise can prevent diseases.And we're not just talking about chronic diseases like diabetes, although it helps with that too. Being physically active flushes the bacteria out of your lungs. Regular exercise also improves antibody production and raises body temperature, allowing your body to better fight infections from viruses and bacteria.
- Aerobic exercise is associated with better memory.When you do aerobic exercise, the volume of the hippocampus in your brain increases. TOControlled trialpublished in the British Journal of Sports Medicine showed that it may reduce cognitive decline in older adults at risk of Alzheimer's and dementia.
Fitness Facts and MythsS
- Fat is not converted into muscle during exercise.These are two different types of tissue. Fat is stored energy that is broken down and burned when you expend more calories than you consume. Muscle is built from protein in response to repetitive work. You may feel like you're turning fat into muscle when you exercise, but the truth is you're burning the former and building the latter.
- Heart rate monitors are not an accurate measure of the intensity of your workout.While your heart rate is a great way to measure the intensity of your workout, most devices' monitors don't give you actual readings. This is because they hold your finger instead of measuring your arterial pulse. For an accurate measurement, wear a monitor that fits your chest.
- Ab training alone will not give you a six pack abs.Crunches and sit-ups increase abdominal muscle tone, but you'll never see abdominal definition if those muscles are covered in a layer of fat. Cardiovascular exercise that burns fat is a key element in building visible muscle tone. A balanced diet with lots of protein-rich foods is also important. Are you interested in cardio equipment? Check out our top picksHere.
- A thin person is not necessarily healthier than a taller person.Associating weight with health is a dangerous myth that we've culturally accepted. While obesity is often associated with health problems like diabetes and heart disease, the truth is that there is no one-size-fits-all BMI. You can do just as much harm to your body by being too skinny as by being overweight. True health is the result of a balanced diet and exercise, not the number on the scale.
- Sitting is not the new habit of smoking.This catchphrase was based on a single 2010 study that suggested higher mortality for those who sat more than 6 hours a day. However, the reality is more complex. An overly sedentary lifestyle may increase your risk of chronic disease, but not by as muchas much as smoking. What you do while seated is also important. Working on the computer burns more calories and keeps the metabolism going better than, for example, just watching TV.
Surprising facts about fitness
- The pressure on your feet when running is up to 4 times your body weight.That's a lot of impact and stress on your feet, especially considering most people are walking around180 steps per minuteduring the race. The same pressure affects the ankle and knee joints, which can lead to long-term health problems. Paying attention to your gait and how pressure is applied is the best way to counteract it.
- For a single step, you use 200 muscles.Walking may not seem like the most intense form of exercise, but it's still a full-body workout. Every time you take a step, you use about 1/3 of the muscles in your body, and not all of them are in your legs. While most of the muscles are engaged in your hamstrings, calves, and glutes, you also use your abdominal and pelvic muscles for balance, and you may even use your delts, especially when walking with power.
- Women burn more fat than men when exercising.Conversely, men tend to burn more fat than women after a workout. WhilestudiesWe're still investigating why this is happening, it likely has to do with the fat to muscle ratio of each gender. Women tend to have more fat, but their bodies are better able to use it for energy. Men, on the other hand, have around 60% more muscle mass, which consumes more energy at rest.
- Regular exercise improves bone density.Your bones are living tissue, just like everything else in your body. Both aerobic exercise with weights and strengthening exercises can reverse the effects of osteoporosis, reduce the risk of fractures, and increase bone mass. These effects occur in people of all ages, although they are particularly important for older adults.
- Exercise can help with constipation.When you exercise, you increase blood flow to your muscles, even to muscles you're not actively using. This can help move food through the intestines and maintain regularity. Exercise also has other beneficial effects on digestion, relieving heartburn, bloating, and stomach cramps.
Diet and Fitness Facts
- Cholesterol can give you a more effective workout.Not all cholesterol is the same. While LDL cholesterol is responsible for plaque buildup in your arteries, your body actually isneed HDL cholesterolto produce hormones, build cells and boost metabolism. HDL cholesterol can even lower total blood cholesterol and is necessary for the production of testosterone, one of the key hormones involved in muscle building.
- The best time to exercise is 2-3 hours after eating.If you've eaten within an hour of starting your exercise, you won't burn as much fat. Instead, your body gets most of its energy from the carbohydrates in your stomach. While you should be careful when exercising on an empty stomach to avoid fainting and weakness, it's a much better idea for weight loss.
- Eating protein before exercise increases muscle mass gain.Resistance exercises like weightlifting damage muscles and protein is needed to build them back up. When you consume 20 to 30 grams of protein before your workout, you increase the amount of amino acids in your body. This increases the rate at which the muscles synthesize protein for several hours afterwards.
- About 33% of the average American's calories come from fat.Worse, approx11% of those caloriesThey were saturated fat. Most of this fat comes from meat. In 2000, the average American ate 57 pounds more meat each year than in 1950. Skipping meat a few nights a week is an easy way to reduce overall fat intake, and it can be beneficial to both of you. your weight and overall health.
- Most people do not need to take vitamins.When you eat a balanced diet, you get all the vitamins and minerals you need from the foods you eat. The most important part of this equation is making sure you're eating enough fruits and vegetables. vitaminsIt can be usefulfor those who are vitamin or mineral deficient, but for most adults they are superfluous.
Mind blowing fitness facts
- Stretching before you run can decrease your endurance.Most people stretch before they run to loosen up their muscles and prevent injury. TORecent studypoints out that this might not be the best idea. In a test of trained runners, those who did static stretching before their workout used more energy and experienced reduced endurance. A little walking around is a better way to loosen up your joints and muscles without sacrificing endurance.
- The average person travels around 70,000 miles in their lifetime.Most Americans goabout 5,000 steps a day. Even if you don't try, you'll probably end up walking around 2,500 steps just to go about your daily activities. If you reach the commonly set goal of 10,000 steps a day, you will end up walking more than 130,000 miles in your lifetime.
- Intense morning exercise can weaken your immune system.A light jog or yoga session can be a good start to the day, but save serious training for the afternoon or evening. A study conducted at Brunel University showed that heavy exercise early in the morning can damage your immune system, although doing the same exercise later in the day could have the opposite effect.
- Sport increases your life expectancy.A study conducted at the Cooper Clinic in Dallas, Texas found that even 30 minutes of cardio exercise 3-5 days a week can increase your life expectancy by 6 years. This is mainly because exercise strengthens the heart and slows down many of the physical effects of aging.
- When you start sweating, your blood pressure drops for 16 hours afterwards.Exercise is an important part ofreduce high blood pressure. While it takes a few months of regular exercise to see any lasting effects, the temporary effects of even a single workout can last up to 16 hours after your session.
Knowing when and how to exercise is best for best results will help you make the most of your time in the gym. We hope these diet and fitness facts have helped you learn about exercise and fitness! Was there anything on the list above that surprised you? Or are you a fitness expert who already knew all these exercise facts? Tell us in the comments!