Weight loss myth or fact? Does our fat loss actually start after only 30 minutes of training?

Soreness, slimming, sweating: Various sports myths questioned

Regular exercise helps to lose weight. But is it true that fat burning starts after 30 minutes of exercise, as is often claimed? And is it really a good sign that a sore muscle develops after exercise??

Sport helps with weight loss

According to research, more and more obese people live in Germany. Many try to lose weight through a lower calorie diet or diet. But that alone is usually not enough. In order to reduce belly fat, it is usually necessary to move regularly. Endurance sports are particularly well suited here. Short training sessions, however, do not help with weight loss, is often claimed. Is that really true or is this claim in the category of sports myths to classify?

Sport is healthy and helps you lose weight. But do you really have to train for at least half an hour until fat burning starts? (Image: oneinchpunch / fotolia.com)

Burn more calories than you eat

It is said again and again that you have to train for at least half an hour until fat burning starts. But you can really only lose weight if you do more than half an hour of sports?

No, my health expert. Even a few minutes of exercise daily boost the burning of fat.

Especially regular interval training helps to get leaner.

Who wants to reduce his weight, but must pay attention to a negative calorie balance. So burn more calories than you consume.

Scientifically proven

Even in scientific studies could be shown that you can lose weight even through small training sessions.

For example, researchers from Canada reported in the journal "PLOS ONE" on a study that came to the conclusion that already ten minutes of workouts over several months lead to success.

The subjects reported that their condition increased and their body fat percentage decreased during the 12-week study period.

However, there is nothing wrong with making his workouts longer.

Soreness is not a good sign

But you can not overdo it. Especially men train more often under the motto "No Pain, No Gain" and mean, a little soreness after the sport is a good sign, but health experts disagree.

Although experts are still not quite sure about the causes of muscle soreness, it is usually assumed that the pain occurs when individual muscle fibers break.

Muscle pain is an indication that the body needs some rest for a few days.

The so-called "Wegtrainieren" is strongly discouraged. This only leads to the muscles needing more time to regenerate.

Incidentally, the opinion that stretching before exercise can prevent muscle soreness, among professionals now off the table.

There is no scientific investigation for this assumption.

Some athletes sweat more than others

Also, the assumption that increased sweating in sport is a sign of poorer condition, is one of the sports myths.

"Although the strength of the sweat says nothing about the condition, because it is a very individual property," said the German Society for Sports Medicine and Prevention (DGSP) in a statement.

But the body learns with increasing training to start its own "air conditioning" quickly and use it efficiently. This protects the heart and circulation, because the peripheral vessels expand faster.

This ensures a constant low body temperature, heart rate and blood pressure remain low.

In the untrained athlete it takes longer, until the sweat drips. However, if he starts with it, he usually sweats a lot and loses more electrolytes than the trained, according to the experts.

Inside or outside?

Whether sport should be better operated indoors or outdoors depends on various factors.

So while it is usually beneficial if you run outdoors and get fresh air, but depending on particulate matter contamination, this can also be a health risk.

Even in high heat or extreme cold, it is advisable to focus on sports in the gym or in the gym. (Ad)