Truth: Exercise once or twice a week is not enough to stay healthy. For an organized exercise plan, you should exercise at least three days a week. Strictly speaking, we should exercise muscles every day.

Myth 2: The best exercise time is early morning.

Truth: As long as you can keep exercising, that's the best time, whether it's going to the gym at night or getting up and running in the morning. However, some studies do show that morning exercise helps to lose weight and can stimulate the body to burn more fat that day.

Myth 3: Weightlifting can turn fat into muscle.

Truth: Fat can't be converted into muscle, they are two different tissues. Adipose tissue is located under the skin, sandwiched between muscles and around internal organs. Muscle tissue is all over the body. Weightlifting helps to strengthen the muscles in and around adipose tissue. If you want to lose weight, you'd better eat a healthy diet, including vegetables, whole grains, lean protein and healthy fats (olive oil and fish).

Myth 4: Intellectual games are the best way to exercise the brain.

Truth: monotonous physical exercise seems to beat all kinds of intellectual games. This year, two studies show that aerobic exercise is good for the brain.

Myth 5: Exercise is the best way to lose weight.

Truth: If you want to lose weight, don't expect to use exercise to consume food. Experts say that losing weight basically depends on changing eating habits. Diet is more important than exercise as far as weight loss is concerned. However, regular exercise is an important part of a healthy lifestyle, which can also improve mood, enhance memory and slow down the decline of cognitive ability.

Myth 6: Sit-ups are the best way to develop six-pack abdominal muscles.

Truth: Sit-ups can only exercise abdominal muscles, and flat support can exercise multiple muscle groups. If you want to have a strong core muscle group, especially the core muscle group that can bring six-pack abdominal muscles, then you need to exercise all the muscles.

Myth 7: Weightlifting training is a man's business.

Truth: Weightlifting is an excellent way to gain muscle, regardless of gender. However, women do have less testosterone than men, and hormones will affect the process of muscle growth.

Myth 8:? Out of shape? It will take at least two weeks.

Truth: For most people, muscle tissue begins to decline within a week after stopping exercise.

Myth 9: Long-distance running is the best way to keep fit.

Truth: There is no doubt that long-distance running can bring many benefits. However, the health benefits of strenuous running for 5- 10 minutes every day are equivalent to running for several hours. Studies have shown that the health benefits of running less than 1 hour per week are similar to those of jogging for more than 3 hours per week. In addition, recent studies have shown that short-term strenuous exercise is as effective as long-term endurance exercise.

Myth 10: Recording diet is a reliable way to monitor diet.

Truth: People often overestimate their exercise and underestimate their food intake.

Myth 1 1: Sports drinks are the best way to replenish water after exercise.

Truth: Most sports drinks are just sugar water. Experts advise everyone to drink more water and eat more high-protein food. Research shows that protein helps to repair muscles after exercise.