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Fitness Mythology 101
Let’s face it…there is a lot of information out there regarding health and fitness. Every time you turn around someone is trying to sell you the latest exercise device that only takes five minutes a day to get you looking like one of those models on "Project Runway," or they’re trying to get you to buy that book with the diet that guarantees you’ll lose those 30 lbs by Spring Break.
The reality is (and we all know this)
they are out there to make a "fast-buck." As much as we want to believe they have our good intentions
at heart…they usually don’t. So with all the white noise out there, how do you determine what’s the good information, and what’s
the information can you just toss in the ol’ circular file?
Well, let’s debunk some common health and fitness myths…
Myth #1
The "No Pain, No Gain" approach to fitness.
Pain is your body’s way of telling you something’s wrong. So, take some time to listen to it. Exercise doesn’t have to hurt to be
good for you. If it hurts, you’re probably doing something wrong. People new to exercise may feel some muscle soreness called delayed onset muscle
soreness which usually subsides after a few workouts. But, the key to a successful exercise program is to make sure you give your muscles time to adapt,
otherwise you’ll be risking injury.
Myth #2
If you stop exercising your muscles will turn to fat.
Actually, fat and muscle are two different types of tissue. One does not convert to the other. What usually happens is that muscles atrophy. If you
maintain the same caloric intake and reduce the amount of exercise, you’ll increase body fat and lose muscle mass.
Myth #3
You burn more fat by exercising longer at a lower intensity.
Not really. You do burn a higher percentage of fat as a fuel source when working at lower intensities, but the most important factor to overall fat
utilization is the number of calories that you burn over the course of the day. Exercising at higher intensities allows you to burn more calories during
each given session and thus a higher caloric expenditure at the end of the day. However, if you are new to exercise, it is recommended that for safety
you start out at a lower intensity and allow your body time to adapt to the high-intensity workouts.
Myth #4
You can eat anything you want as long as you exercise.
Wish it were true…sadly, that’s not the case. Exercise and a poor diet is definitely far better than no exercise and a poor diet, but the
best combination for health is eating a well-balance, healthy diet and getting regular exercise. You will get more from your exercise sessions by fueling
your body with high quality food and you will feel better overall.
Myth #5
To build muscles you need to eat high-protein foods.
There is no scientific evidence supporting the popular belief that developing muscle size requires massive amounts of protein. In fact, most of the
excess protein that is taken in to your body is often flushed out. So, if you are buying those high price protein shakes in the hopes of getting bigger,
chances are you have expensive urine. The best approach you can take for increasing muscle strength and size is to follow a well-designed weight training
program and eat a healthy diet.
Myth #6
You can fix all of your problems with exercise.
True, having a consistent exercise program and a healthy diet will go a long way in the prevention of many of the lifestyle-related diseases that plague
our health. But, there are times when exercise can be contraindicated for certain health conditions. It’s always best to speak with your physician
prior to beginning any exercise program.
Myth #7
Weight training will bulk you up.
This is one of most common myths and it couldn’t be farther from the truth. In fact, weight training is often the easiest and quickest way to
look leaner, sculpted and more toned. Chances are you’ll have to be taking steroids to achieve the "bulked-up" look that most body
builders have, so don’t be afraid of weights. Incorporating strength training twice a week into your exercise program will help protect you from
injury, tone your muscles, help prevent osteoporosis and burn excess body fat…even when you are resting.
Myth #8
The more exercise, the better.
You can exercise too much. Many people fall into the belief that if some exercise is good, more is better. However, too much exercise can lead to injury
and illness. In fact, your body doesn’t actually experience muscle growth when you’re in the weight room. It’s only during your rest
periods that your body can respond to the exercise. So, make sure you give yourself enough time to recover from a workout.
Source: Original Author: Devin Wicks
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