10 FITNESS MYTHS DEBUNKED
Whether you’re already on a fitness journey or just starting out, there’s no doubt you’ve run into a surplus of information. From the newest fad diets to new ways to work out, the fitness world is never lacking in crazes.
Unfortunately, when these crazes sweep the internet and social media, some trends seem to stick (even if they’re false information).
Read on to find out the top 10 fitness myths and why they are not actually factual.
1. WOMEN WILL BULK UP IF THEY LIFT WEIGHTS.
This couldn’t be further from the truth.
The reason that men can “bulk up” more than women is because they have a higher level of testosterone. Women only have 1/10th to 1/20th the amount of testosterone than men have.
This doesn’t mean that women can’t grow huge muscles if they want to. It just means it’s a lot harder to do so (and certainly avoidable if that’s not your goal).
2. YOU SHOULD STRETCH BEFORE YOU WORK OUT.
It’s a very common misconception that stretching before exercising is a good warm up that prevents injuries. The truth is that warm-up exercises are the better way to do it.
Warming up increases blood flow to your muscles, preparing them for upcoming activity. It can also reduce the risk for muscle soreness and injuries.
There certainly isn’t anything wrong with stretching, but if you’re trying to warm up before an intense workout, there are better ways.
3. YOU CAN TARGET FAT IN CERTAIN AREAS.
Sorry, but no. Exercising is an activity that involves the entire body (yes, even on leg day).
For example, you can strengthen your core muscles with sit ups and crunches, but you won’t shed belly fat by doing so. Fat loss is something that occurs throughout the body as a result of burning more calories than you’re taking in.
4. I HAVE TO WORKOUT EARLY.
While a lot of people do enjoy beginning their day with exercise, you can visit the gym whenever you find it to be most convenient. We don’t necessarily recommend it before bed because it can give you a boost of energy, but if that’s the only time you can fit it into your schedule, so be it.
Trust us, some exercise (at any time) is better than none at all.
5. CARDIO SHOULD BE FIRST.
A lot of people believe that doing cardio first helps to warm-up their bodies to prepare for strength training. However, what it really does is exhaust you.
If you’re a gym guru, maybe you prefer it this way. However, most people benefit from doing their workouts in the following order: warm up, strength training, then cardio.
6. I NEED TO EXERCISE EVERY DAY.
Nope!
In fact, most studies say about 30 minutes a day, five days a week is optimal. Your body needs time to rest and repair the damage to your muscles. It’s a good type of damage, the rebuilding of your muscles, but it needs some healing time.
If you go too hard and too often, you not only risk injury, you’ll risk getting bored, overwhelmed, and burnt out.
7. I HAVE TO GO TO THE GYM.
While a gym is a great place to go for motivation, expert guidance, and access to a variety of equipment, it’s not necessary for a good workout. In fact, if you can’t afford a gym membership, this line of thinking is downright dangerous!
Finding a place for a nice walk can be wonderful exercise! In fact, this study reveals that walking is on par with running when it comes to cardiovascular fitness.
There are home fitness DVDs, treadmills, ellipticals, and weights that you can bring into the home as well. Again, any exercise is better than none!
8. SPORTS DRINKS ARE AWESOME AFTER A WORKOUT.
The electrolytes you lose during a workout should be replenished, but flavored sports drinks are not always the way to go, as they’re full of dyes, sugar, and other unnecessary ingredients. A better way to fuel during and after a workout is to drink water with electrolytes or coconut water.
9. I WANT TO LOSE WEIGHT, SO I ONLY NEED TO DO CARDIO.
While cardiovascular fitness is an awesome way to lose weight, it’s not the only thing you should be doing.
When you add weight machines or free weights to your workout routine, you build muscle. When you build muscle, you increase your metabolism, which in turn increases your fat burn.
(If you’re a woman who’s afraid of bulking up, see tip no. 1!)
10. IF I WORKOUT, I DON’T NEED TO WORRY ABOUT WHAT I EAT.
Unfortunately, this couldn’t be further from the truth.
Yes, exercise burns calories, but at a rate of 3,500 calories to burn one pound. That would be like walking 10 miles a day! In order to burn fat and lose weight, you have to create a calorie deficit (and no, that doesn’t mean to starve yourself).
CONCLUSION
There are so many sources of information out there that it can be difficult to know what to trust. And unfortunately, some of the information about fitness can be downright dangerous to your health. The good news is that almost all exercise is safe and effective (after talking to your doctor).
The best thing you can do is to find a fitness professional to train with, someone who will guide you safely through exercises and how to use machines in a gym. It should be a person that is not in it just for the money, but someone who genuinely wants to help you. In fact, you can use our handy list above and if they try to sell you on one of these myths, well, you know it’s time to find someone else.
As always we are willing to chat through your options and would love to have you in for one of our free trial gym sessions! Call us today to schedule.
