MYTH #1
The "No Pain, No Gain" approach to fitness
Pain is your body's way of telling you something is wrong. 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 but it
usually subsides after a few workouts. The key to a successful exercise
program is to make sure you give your muscles time to adapt; progress slowly
to avoid injury.
MYTH #2
Muscle turns into fat when you stop exercising
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. There is no scientific evidence supporting the popular belief that developing muscle size requires massive amounts of protein.
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 you start out at a lower intensity and allow your body time to adapt to the high-intensity workouts for safety reasons.
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 and wellness is eating a well-balanced, healthy diet and getting regular exercise. Not only will you get more from your exercise sessions by fueling your body with high quality food, 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.
The best time to exercise is early in the morning
Not true. There is no
one best time to exercise. The best time is the time that appeals to you and
fits into your schedule. Some folks love to jump-start their day with a
morning workout, while others swear that exercising after the workday is
over is a great way to energize for the evening and eliminate stress.
Whenever you exercise is better than not at all!
MYTH #7
Weight training makes women look to "bulky"
This is one of most common myths and it couldn't be further from the truth. In fact, weight training is often the easiest and quickest way (0 look leaner, sculpted and more toned. 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 is 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.
MYTH #9
Weight gain is inevitable as you get older
Most Americans get heavier as they get older... but they don't have to. It is more a matter of reduced activity level resulting in less muscle mass. With less muscle mass you also see a lower metabolic rate. However, this change is very subtle and begins in the 20s and 30s. If you eat more and exercise less, the weight j will begin to creep up over the decades; but exercise can mount a two-pronged attack on middle-age spread and muscle loss. Any activity makes you burn more calories (so you are less likely to wind up with an excess). Strength-training can also offset the loss of muscle mass.
MYTH #10
Carbs are bad for you
Carbohydrates are one of three nutrients that all humans need to survive. Not only do carbs provide fuel to your body, they also are the fuel for your brain. In addition, foods such as fruits and vegetables provide your body with essential vitamins and minerals that aid in the prevention of disease. The more important issue when it comes to carbs is portion size; people often eat more than 2-3 times the amount recommended for a serving. Watching your calories will ensure that you don't overeat any nutrient and will result in a more balanced and healthy variety in your diet.
Fat and muscle are two different types of tissue.
One does not convert to the other. What usually happens is that muscles atrophy.
Pain is your body's way of telling you something is wrong.
Exercise doesn't have to hurt to be good for you. If it hurts, you're probably doing something wrong.
Source: Center for Science in the Public
Interest. Reprinted/adopted from Nutrition Action Healthletter
Source: Understanding Nutrition, 6th edition Eleanor Whitney and Sharon
Rolfes, authors
SPORTSPLEX ILLUSTRATED Spring 2006