8 Fitness Facts You Need to Know for a Healthier Lifestyle

Fitness has become one of the most popular ways to lead a healthier life. However, there are some misconceptions and lesser-known facts about fitness that everyone should be aware of. Here are 8 crucial insights to help you better understand and optimize your fitness journey.

A woman in a gray top and black pants performing push-ups in a dimly lit gym. Her hair is tied in a ponytail, and she is focused on maintaining a proper form with her arms extended and legs bent, toes touching the floor. The dark background emphasizes her dedication and effort as she engages in strength training.

1. Excess Weight Puts Pressure on Your Joints

For every kilogram you gain, your knees have to handle an additional 3 kilograms of pressure while walking and 10 kilograms while running. This means running may not be the best option for significantly overweight individuals.

Recommendation: Opt for low-impact cardio exercises such as using an elliptical machine, cycling, or uphill walking. These activities provide sustained aerobic exercise without the excessive strain on your joints. Exercises like jumping rope, battle ropes, and kettlebell workouts, which require frequent breaks, should be secondary options.

2. Skinny Fat: When Thin Doesn't Mean Healthy

Even if you look slim, your body fat percentage could still be high due to visceral fat (fat around your organs), which can be more harmful than subcutaneous fat (fat under the skin).

Solution: Fortunately, visceral fat is easier to lose. Eating a consistently clean and balanced diet can help reduce visceral fat effectively.

3. The Downside of Fasting

Fasting for 12 hours can lower your basal metabolic rate by 40% and make your body prioritize fat storage when you eat next. This is why people who don't usually snack might crave high-calorie, sugary foods when they finally eat.

A woman dressed in a white sleeveless top and green leggings, wearing her hair in two braids, performs an exercise routine using hanging rings in a well-equipped gym. She looks intently at the camera, demonstrating focus and dedication to her workout.

4. Certain Scents Can Help Control Appetite

Some smells can increase insulin secretion, enhancing satiety and protein synthesis while indirectly inhibiting fat formation. These scents include garlic, onions, mint, and certain fruity aromas.

5. The Caloric Cost of Fat Loss

To lose 1 kilogram of fat, you need to burn approximately 7700 calories, which is roughly equivalent to 13 hours of slow jogging or running over 100 kilometers. However, you can't rely solely on running; your basal metabolic rate plays a significant role in calorie expenditure.

6. Thin Doesn't Always Mean Healthy

Many women strive to be thinner, thinking it makes them look more attractive. However, improper weight loss methods can lead to poor health. Even if you appear thin, you could have a high body fat percentage, particularly visceral fat, which increases with age.

7. Push-Ups and Body Weight Distribution

When doing push-ups, your upper body lifts at least 65% of your weight. Push-ups engage major muscles like the pectoralis major, triceps, and the anterior deltoids. They also involve core and leg muscles for stabilization, although to a lesser extent.

8. Minimize Handrail Use on Treadmills

While treadmills often feature handrails for safety, relying on them can reduce your workout efficiency. Using the handrails during your workout can decrease calorie burn by up to 20%.

A woman in a black and white sports tank top performing dumbbell chest press exercises in a modern gym. With her eyes closed and head tilted to the side, she demonstrates intense focus and dedication to her workout. The background showcases a variety of fitness equipment, including treadmills and other weight training machines.

Advice: Only use handrails in special circumstances. For optimal training efficiency, try to avoid holding onto them.