New goals, solid plans, better habits. Everyone has an idea in their head when it comes to looking their healthiest and fittest. For some it might be to perfectly fit into a certain outfit, for others might be to control weight or to combat health conditions. When working out, they might get exercise tips from friends, coaches and, of course, they’ll figure it must be true. However, don’t fall into this trap! There are several common misconceptions about exercise and weight loss. Here are 5 myths about staying fit and the truths that debunk them:
Fitness Myth #1: Stretching before working out is crucial to preventing injury.
Stretching before working out can actually destabilize muscles, making them less prepared for exercises. It can also slow you down and make you less efficient when running. Therefore, it is better to do a warm-up before exercising, because it gets your blood pumping and, stretch out after workout.
Fitness Myth #2: Running on a treadmill puts less stress on your knees than running on asphalt or pavement.
Running is a great exercise, but it can be hard on joints. Whether you are running on pavement or on a treadmill, the force that your body weight is stressing on your joints will be the same. Therefore, the best way to reduce knee impact is to vary workout. Some ways that you could reduce impact on your knees are exercising on an elliptical machine or ride a stationary bike.
Fitness Myth #3: Lifting heavy weights will bulk you up.
Many people avoid lifting heavy weights, because they are afraid they will bulk up. Heavy weights increase muscular endurance and help build the strength of your muscles. It can then increase your metabolism and burn fat. Since muscle tissue is denser than fat, adding muscle to your body will decrease fat and make you look leaner not bigger. Also, lifting heavier weights help you reach your toning goals faster than lifting lighter weights, because it is more time efficient.
Fitness Myth #4: Exercising the same body part every day is the best way to increase strength.
Just like our minds, muscles need a challenge. If we do the same math problem every day, we will know the answer before we write it down on paper. In fitness, this process is called “spot training” and unfortunately it does not burn fat. Many people think that if they exercise their abs every day, they will get flat abs. But they are wrong. Muscle definition is accomplished by cardio exercises, such as a cardio work out on an elliptical machine. This will help reduce fat from your stomach and tighten your waistline.
Fitness Myth #5: “No Pain, No Gain!”
Many people have heard the “No Pain, No Gain” expression. But that in fact is not true. Some think that if their muscles are not hurting while exercising, then they are not having a quality workout. At the peak of your workout, it’s normal to be at an uncomfortable point where you are breathing heavily and sweating. That’s how you know you are working at a good level. However, it is important for you to be able to distinguish between muscle fatigue (feeling “the burn”) and muscle/joint pain (sharp pain during movement). Pain is a warning sign from your body telling you to stop. If precautions are not taken, it can potentially result in an exhausted muscle or torn ligament.