10 Exercise Myths

Myths and misinformation abound in the health and fitness world. Here are some to be aware of.

1. Lifting weights will make one bulky. This myth is very common especially with women. But it simply is not true. To become bulky, as you see with men/women body builders, one would need to workout 2-3 hours per day, with very high intensity. In addition, many body builders consume a large amount of calories, along with many supplements. For the average person that lifts weights this 'bulky' claim is simply false, especially if combined with a good cardiovascular program.
2. Don't eat before exercising. Obviously you shouldn't have a 7-course meal before jogging as it will weigh you down and it will feel very uncomfortable. But from a health perspective there is no harm. In addition, having a small snack (e.g. a fruit) about half hour before a workout is probably going to benefit you by supplying the muscles with energy.
3. No pain no gain. This motto used to be so popular among exercise enthusiasts. And while it may be true for hard core athletes it is not true for the average person and it certainly depends on the type of pain. For example, if the pain is in a joint you can be sure you are causing damage. If the pain is in the muscle belly and is caused from doing too many repetitions (e.g. arm curls), and it goes away within in seconds after the exercise then it's just lactic acid build-up and it is harmless. Something else to keep in mind, when starting out an exercise program you may experience some muscle soreness within 24-48 after your first or second workout. This soreness should go away within 3-4 days, and it should not happen again unless you do something which uses new muscle groups.
4. Protein supplements are vital for bulking up. The truth is very few people suffer from lack of protein intake. While there is some confusion as to how much protein one needs in their diet, there are very few instances of someone being diagnosed with protein dificiency. Most people consume plenty of protein by eating a variety of foods, via 3 regular meals. Warning: protein supplements contain calories!! If you start consuming extra protein, regardless of the form, and you don't burn those extra calories, they will be converted to fat!
5. Exercise will convert fat into muscle. Sure, and I can change copper into gold. The fact is fat can not be converted to anything else except fat. However, during exercise calories from fat can be used up, and muscle mass can increase, which, from the outside, makes it seem as if fat was converted into muscle.
6. If I stop exercising my muscle will turn into fat. Again, this is false. However, if you continue to eat as you did when you were active those calories are now 'extra' and will become fat storage. In addition, over time, the muscles will break down and be used for energy (or stored as fat if not used), which will make it seem as if muscle turned into fat.
7. Spot reducing. This myth is still quite prevalent. You can not lose fat from any one specific body part! For example, you can do millions of abdominal crunches and see no difference at all. Now, you may lose a bit of fat all over because you exercised, but the fat content around your belly will remain relatively the same. Unless you are going to opt for liposuction, fat loss location can not be controlled any more than the location of fat gain.
8. Exercise burns tons of calories. Well, it burns a few extra calories, but very few compared to what most people think. Example, going jogging for 30 minutes will burn about 300 calories (a bit more or less pending on the intensity). If you sit on the couch for 30 minutes you will still burn about 50-100 calories. That's only a difference of about 200 calories. What do you have to consume to replace this? One single small can of pop will do the trick, or one chocolate bar, or a big glass of milk, a small sandwich, get the idea? The point here is, while exercise has many benefits, don't expect it to cure all weight gain issues on its own. A healthy diet is also crucial. I raise this myth because I've seen many people sweating it all out thinking they're burning thousands of extra calories, only to pig out afterwards. Then they wonder why they aren't losing fat.
9. Exercise, especially endurance activities, can cause a heart attacks. This is something that usually gets publicity in the summer during marathon and triathlon season. As thousands of athletes take to these events, when one has a heart attack it makes the front page the next day. What doesn't make the front page though is how many people have heart attacks sitting on the couch eating chips and drinking beer. Now, while there is a slightly increased risk during ultra events, these risks are usually caused by an underlying heart condition that went undetected. So, if you do decide to do these type of events always start out with a thorough physical check up (tell your doctor what you want to do), start slowly, and listen to your body.
10. Running is bad for the knees. I'm raising this one cause I've heard it many times. But the truth is, most people with bad knees have them because they weigh too much which causes a lot of stress on the joints, or they've had an actual injury to the area. If you wear proper shoes, listen to your body for any warning signs, treat injuries immediately if/when they occur, knees can last a lifetime. In fact, bones, muscles, and joints become stronger with weight bearing exercise. And always remember, no one ever died from sore knees, but plenty have died from heart disease.