Fitness info is spouted everywhere: on the blogs, in the magazines, and even as part of new gym memberships. But have you ever wondered whether some exercise “facts” are actually falsities? Find out now as we debunk these five common fitness myths!
- No Pain, No Gain…Pain is not required for a successful workout. A little “good pain” is to be expected, especially at first, but it shouldn’t limit your ability to perform everyday tasks. If you find yourself unable to walk or to sit down after exercise, you probably went overboard and should re-examine your routine. Of course, you may experience some minor muscle pain if you are new to exercise or if you try a novel workout. But don’t ignore one-sided pain, as this may be a sign of injury or poor technique. Just remember: start slowly to avoid injuring yourself.
- Muscle Turns to Fat When You Stop Working Out…This old myth is like turning gold into brass. The reality is that you actually lose muscle size when you stop exercising. And your metabolism will also start to slow down, which then increases fatigue and contributes to weight gain. If you stop exercising and keep eating the same amount, you are likely to gain weight. But not the good kind!
- I’m Too Old to Start Exercising…No one is “too old” to start working out. Indeed, it becomes even more important to stay active as you age. This is because exercise plays a significant role in preventing age-related diseases like Alzheimer’s disease and dementia. Plus, it will improve your balance and reduce your risk of falling. If you are concerned about pain, remember that the pool is always an option!
- Pregnant Women Can’t Workout…This couldn’t be further from the truth! In fact, exercise usually makes for better pregnancies. Not only does it improve comfort, it may even lead to a shorter and less complicated labour! If you are a pregnant woman wanting to work on your abs, you should be able to do so up until your third trimester as long as you remain upright. It also helps to have a heart rate monitor so you can stay in tune with how hard you are working. Many doctors suggest keeping your heart rate below 140 beats per minute when exercising while pregnant. The most important thing is to listen to your your body!
- Runners Don’t Need Weight Training…Running is great for burning calories, but it doesn’t provide everything that a healthy body needs. To round out your running routine, you should also add some strength training. Why? For one thing, building muscle speeds the metabolism so you burn more calories when at rest. Plus, strengthening can correct any muscle imbalances you may have. And this isn’t even to mention that it increases bone density to decrease the risk of stress fractures.
Shaun Karp is a certified personal trainer in Vancouver, B.C. For more info call 604-420-7800 or visitKarpFitness.com. You can also find Karp on Facebook, Twitter, LinkedIn, and Google+.