One of the top reasons why people are hesitant starting an exercise routine is because of bad information. Following bad information is as good not doing it all. Here are eight of the popular exercise myths.
1. No pain, no gain
This is the most believed myth in exercise. This myth is only applicable for those persons believe that drinking a pill or following a diet plan without breaking a sweat will keep them fit or that will give them the body that they want. But for those who are pushing their body to hard this is a big NO. Pain is a way that your body tells you that it’s hurting. So if the exercise hurts, better stop it. For beginners muscle soreness is common, but if the pain is no longer bearable then stop immediately.
2. More time you exercise the better the result
This may sound logical, but this is in reverse in reality. The more time you spend in the gym straining your muscles is only breaking them rather then building them. Your muscles need time to rest and grow. The important thing is to focus on the amount of fats that you burn while you are doing a specific activity. The faster you walk, step or run, for example, the more calories you use per minute. You need to train smarter, not harder.
3. You can’t be fit and fat
Being fat doesn’t mean your not fit or vice-versa. Studies show that regular exercise program may lower the risk of illness, heart failure and regulate weight for both men and women in all sizes and fitness levels. Also regular exercise activities show a change in eating habit that will result in physical and health changes for the better.
4. Strength-training will make you bulk out
This myth is truly misleading especially for women who are scare of having a man’s figure. Strength training is truly a measurement of ones strength, but does not encompasses that size will add up, yet a great deal of strength improvements. Women have less bone and muscle than men and have greater risk of osteoporosis. Lifting weights will make you more lean and flexible, and also fight off osteoporosis. Women don’t have enough testosterone in their bodies to look like muscle men.
5. Muscles turn into fat
Many would be beginners are afraid of this myth. Thinking that if stop their exercise habit will change their muscle to fat. Developing your muscle and losing body fat are two different processes. This is because, in order to build-up muscle, you must consume more calories than you burn and, in order to lose body fat, you must burn more calories than you consume.
6. If You’re Not Going to Work Out Hard and Often, Exercise Is a Waste of Time.
This kind of thinking keeps a lot of people from starting an exercise program. “Having an exercise habit is better than none,” I always say. A regular walk on the park, going up and down the stairs, gardening for as little as an hour a week has been shown to reduce the risk of heart disease.
7. Sit-ups give you a flat stomach
Sit-up alone will not be enough to give you a flat stomach. You need to lose weight through fat-burning exercises like running or aerobics. The sit-ups will tone the muscle but only healthy eating and exercise will give you the stomach you want.
8. Don’t eat before a workout
Now this is really confusing, but have a logical background. You need to have fuel to burn while exercising or you won’t be able to workout properly. A reminder what this myth is, don’t have a heavy meal 1 hour before your workout; this might cause you sickness or dizziness. Have a light snack such as fruit, yoghurt or wholemeal toast an hour to 90 minutes before you start exercising.
There are a lot of myths and belief out there that can stop you from doing or starting a workout habit. Being informed is good but having the correct information is better. One of my professors once told me, “If you can do it right the first time, then there is no wasted time or effort.”