10 myths about fitness busted

Myths and misconceptions about fitness abound.  It’s sort of like gossip – it starts with one person telling someone else a mistruth and then that mistruth gets spread on and on until it becomes gospel.  Basically, what you may have thought about fitness may not always be totally true.  Here are some of the most popular fitness myths many of us have believed for years making it time to set the record straight:

1.     Myth - A person should always stretch before working out to prevent injury

Fact – What was once thought to be true is only applicable to after your workout.  Stretching before a workout has not been shown to necessarily increase one’s range of motion.  Some studies even say that stretching could destabilize muscles by making them less prepared for a strenuous workout.  It is better instead to do a warm-up of running in place or jumping jacks to get your blood pumping and to save stretching for after you’re done exercising.

2.     Myth – Lifting weights will make you look bulky

Fact – No need to fear ending up looking like the Incredible Hulk – unless you want to.  Men can end up looking more bulkier than woman as they have 20 to 30 times more testosterone than women.  For a woman to even think about looking like a female version of Arnold Schwarzenegger, she would have to do far more weight-lifting than the average woman in addition to taking steroids.

3.     Myth – If the exercise isn’t hurting, it isn’t doing any good

Fact – If it was required that all exercise we did had to hurt as in “no pain, no gain,” none of us would do it.  It is not uncommon to have some soreness for anyone exercising for the first time but the soreness should go away shortly after beginning it.  If it remains, than a person is pushing themselves too hard.  Give your muscles time to adapt to exercise without doing too much too soon.

4.     Myth – You can eat anything you want if you exercise

Fact – This is often an excuse for a person to believe that because they exercise, their habit of eating a poor diet is justified.  While it is admirable for someone to have a regular workout routine, it is even more impressive if they combine that with a healthy diet to get the most out of their fitness goals.

5.     Myth – Your muscles will turn to fat if you stop exercise

Fact – Muscles will not turn to fat if you stop exercising as fat cannot convert into muscle or vice versa.  What will happen to muscles if you stop exercising is the muscles atrophy or become smaller and weaker when not used.  If you do stop exercising but continue to eat as before, you will see an increase in both body fat and a loss of muscle mass.

6.     Myth – People who sweat excessively when exercising are not fit

Fact – Not true.  Those who sweat during exercise are those whose bodies have become efficient at cooling themselves off.  Well-trained athletes bodies will shunt blood to the skin’s surface to keep the body core cool while exercising.  At the same time, the sweat glands increase their output cooling the body during sweat evaporation. 

7.     Myth – Crunches and abdominal exercises will reduce belly fat

Fact – You can do crunches all day long but if your abs are already covered in fat, spot training won’t do much good. To conquer belly fat and get sexy, visibly toned abs, body fat must first be reduced.  To reduce belly fat you have to do cardio exercises such as running or sprinting along with strength training for the best results.

8.     Myth – Muscle mass requires lots of protein

Fact – There is no scientific proof supporting that to gain muscle mass you have to eat large amounts of protein.  People engaging in strength training have a slightly higher protein need than someone who is not lifting weights but they still require adequate carbohydrates to replenish muscle glycogen.  In fact, high intensity, powerful muscle contractions of lifting weights are fueled with carbohydrates.  Fat and protein cannot be used fast enough to meet the demands of high-intensity exercise.  That is why adequate carbohydrates from food intake must be consumed daily to restore glycogen levels.  To build more muscle, keep lifting weight and eat a consistently well-balanced diet. 

9.     Myth – The more exercise the better

Fact – Too much of anything can backfire on you.  Exercise is no different.  When we exercise beyond what our body requires, you could pay the price with injury, excessive tiredness or depression. Have an appropriate balance of training and rest in order to perform at your best.

10.  Myth – You will have no health problems if you exercise

Fact – There is certainly something to be said for anyone who regularly workouts.  They usually do enjoy better health and a better quality of life.  But even a fit person can still have health issues and disease as exercise alone cannot guarantee your health or cure you of an illness.  On the other hand, consistent exercise has been shown to reduce or even improve conditions ranging from arthritis, heart disease, asthma, and diabetes.