The odds are quite high that you’ve heard or read lots of conflicting advice on exercise and fitness. Much of this advice is simply not true. The following are some of the top misconceptions many people have about fitness, according to Jim Borden, a personal trainer with Fitness Together, a gym located in Newtown Square, Pennsylvania:
- Myth: Women should avoid strength training because they will “bulk up.” The average woman will not see significant increases in muscle size because she lacks testosterone, a hormone necessary for building muscle size. Strength training should be a key component of everyone’s exercise program, along with cardiovascular and flexibility training.
- Myth: To build more muscle, you need to eat a large amount of protein. Muscles are built by stressing them, as is done in strength training, and by proper nutrition. Proper nutrition includes an appropriate mix of carbohydrates, protein, and fat. As long as you are getting enough calories, protein does dot have to exceed 10% to 15% of your total caloric intake. Excess protein can be harmful to the body. Research has shown links between excess protein and kidney strain, osteoporosis, and dehydration.
- Myth: The best way to burn fat/lose weight is by doing cardio exercise at a steady state for an extended time period. While there is no denying the many benefits of cardio training, research has shown that if long, steady state cardio activity is the only activity someone engages in, it may do little to encourage fat/weight loss. Once again, what is needed is a well-rounded fitness program that includes strength, cardio, and flexibility training, along with a sound nutrition program. Ideally, the cardio training should include both steady state workouts, as well as interval-type workouts. When combined with strength training and a proper diet, you should start to see progress towards you fat/weight-loss goal.
- Myth: If you are not sore after a workout, you didn’t train hard enough. There is a fine line here. While it is common to experience some soreness after a workout, particularly if you are just starting an exercise program or changing to a new routine, such soreness should not last for more than a couple of days. If you are constantly sore, it may be a sign that you are not giving your body enough time to recover from the previous workout, and it is during the recovery period when muscular growth is taking place.
- Myth: It is possible to spot reduce. Many people chose exercises that target certain body parts, such as the abs or the hips, thinking that this will enable them to lose weight in those areas. Unfortunately, that is not how weight loss happens. Fat is lost throughout the body in a pattern which depends on genetics, sex (hormones), and age. Overall body fat must be reduced to lose, fat in any particular area. For the most part, the first place you gain fat is the last place you lose it. Again, a well-designed fitness program that incorporates strength, cardio, and flexibility training, along with a sound nutritional plan, will be the most effective way to lose weight and reshape your body. The information in the article is not intended to substitute for the medical expertise and advice of your healthcare provider. We encourage you to discuss any decisions about treatment or care with an appropriate healthcare provider.
