The parable traces again to the Sixties, when a Japanese clock producer mass-produced a pedometre with a reputation that translated to “10,000-steps meter.” “Sadly, it’s taken on a lifetime of its personal, as a result of the analysis clearly doesn’t assist there being something magical about that aim,” Dr Bryant mentioned.
The latest research means that the well being advantages of strolling seem to plateau at round 7,500 steps, however at the same time as few as 4,000 steps per day can scale back the chance of dying from any trigger.
MYTH 8: TAKING AN ICE BATH AFTER A TOUGH WORKOUT IMPROVES RECOVERY
Plunging into an icy tub after a troublesome exercise can really feel like a safeguard towards damage, because it helps to cut back irritation. However there’s an issue with this.
“Not all irritation is dangerous irritation,” Dr Goldman mentioned. When you jump into an ice tub after each exercise, you gradual or stop the repair process.
If you work out, you create helpful irritation by strategically stressing your muscle tissue, and because the physique heals, it builds power, he mentioned. If you wish to are likely to a selected damage after a exercise, Dr Goldman beneficial both icing the damage itself or ready a day earlier than taking a chilly dip, to provide your muscle tissue time to start out the restore course of.
The identical rule applies to over-the-counter ache medicines like NSAIDs: As a result of they’re anti-inflammatory, you need to solely take them after a exercise when you’re treating an damage. In any other case, you danger counteracting your coaching.
“Chilly water immersion is an excellent anti-inflammatory instrument, however you’ve acquired to make use of it in a time the place you really wish to forestall irritation and never as a prescription after each exercise,” Dr Goldman mentioned.
For general restoration after a exercise, analysis suggests saunas could also be safer and simpler.
By Danielle Friedman © The New York Occasions Firm
The article initially appeared in The New York Times.