At a time when information is easily
accessible and everyone around you seem to have their own opinions about the
many benefits of exercise; it is only natural that you would hear a lot of
confusing facts from different people about some aspects related to exercise.
So
what’s the truth? Do you burn more calories on an empty stomach? Do crunches
give you great abs?
To
set the record straight, here is a detailed explanation that will ensure you
know the difference between the myths and facts concerning fitness and
exercise:
Myth #1: No pain, no gain
If
there's anything that makes people not want to exercise, it's the most common
myth of all: "No pain, no gain". Because according to this, if you're
not hurting or feeling pain, then you are either not exercising correctly or
enough. This is further compounded by the fact that most people don't want to
be in pain!
In
reality, the truth is just the opposite. According to professional trainers, if
you feel the first twinge of pain, you should stop your workout. Exercise that
is done correctly is never painful. An intense workout may create some
discomfort, but it does not go to the point where you are in actual pain.
Exercise should be enjoyable; otherwise, you are likely to get bored or
disillusioned with your workout schedule and stop it entirely.
Myth #2: Exercising on an empty stomach burns more
calories
Contrary
to this myth, exercising on an empty stomach may actually make you feel ill and
probably cause you to stop your workout. This means that you won't be burning
more calories by starting out with an empty stomach. The calories burnt are the
same in both cases but the output is different and may cause extra burning due
to the performance. And remember that your body needs energy to run, so when
you exercise on an empty stomach, your body has to find fuel somewhere else.
While it is both burning energy and searching for energy, your body can get
overwhelmed during the exercise routine, resulting in dizziness and in extreme
situations, even fainting.
The
wise thing to do is have a small snack about ten or fifteen minutes before
working out. Carbohydrates are the best source of energy, so eat a banana or a
small slice of toast. And because you'll be feeling better, you'll enjoy your
workout, be able to finish your entire routine, and burn more calories compared
to "running on empty".
Myth #3: Caffeine causes dehydration during endurance sports
According
to recent scientific evidence caffeine is not a significant dehydrating agent
during exercise and does not cause fluid-electrolyte imbalances that would have
a negative effect on your health or performance.
In
fact, a scientific review of a number of studies have shown that beverages
containing caffeine cause little difference in urine volume. Conversely, it may
boost your performance and reduce fatigue in the last moments of your workout.
In order to keep yourself sufficiently hydrated, you should drink plenty of
water.
Myth #4: Weight training builds bulk in women
It
is common knowledge that many women do not want bulky muscles. And the myth
that weight training makes women look like professional bodybuilders scares
thousands away from this wonderful form of exercise. But the truth is that
there is no scientific proof supporting the argument that women get bulky from
weight lifting. This is because, physiologically, men have a higher percentage
of muscle throughout the body and tend to increase bulk with weight lifting.
Women,
on the other hand, have more fat throughout the body and less muscle. Weight
training produces stronger and more toned muscles, can help burn body fat and
deter osteoporosis and other health conditions.
Most
importantly, you should know that “weights” will not give you big muscles,
because your hormones (estrogen) are different from a man’s (testosterone).
Only women who participate in body building competitions have big muscles
because they take various supplements in addition to male hormones. This is
why, no matter how much you lift weights you’ll not end up looking like
that.
Myth #5: Crunches will flatten your stomach
Popular
culture leads us to think that doing hundreds of crunches will get rid of a
"jelly belly". Howevr, the problem is usually that weak abs are due
to excess fat, not weak muscles. Crunches will strengthen your abdominal
muscles but won’t get rid of the layer of fat covering your muscles. And even
with an intense crunching routine, you might sometimes be dismayed to see your
belly get bigger, because your muscles are gaining strength underneath the fat
layer.
The best strategy for firming abs is simple: burn the fat and strengthen your
abdominal muscles at the same time. You can do this by walking briskly,
running, biking, etc – a two-pronged approach that will give you the six-pack
abs you want.
Myth # 6: Free weights are much more effective
than machines
Both
are effective ways of exercising! The one that’s more beneficial basically
depends on your level of experience and convenience – if you are working out at
home or the gym.
If
you’re new to exercising, machines are your best bet, because they’re easier to
use. You can easily learn how to exercise correctly and perform the moves with
the appropriate range of motion. It's also much simpler to move a pin on a
machine than it is to move dumbbells, or free weights. An added advantage of
machines is that they can work out all the major muscle groups in about 20 to
30 minutes.
If
you’re an experienced exerciser, free weights will keep you motivated to work
out. Plus it doesn't require going to a gym! With a few dumbbells, a barbell
and plates, you can complete an effective strength training workout right at
home.
Myth #7: If there’s no weight loss, there’s no point exercising
Although
the desire to lose weight is what gets most people off the couch and into their
walking shoes, the true motivation should come from a deeper desire. Especially
since exercise is known to have lots of advantages on your health and
well-being:
o Regular
exercise improves the ability of insulin to enter cells, so it lowers the risk
of diabetes
o It also
lowers the risk of heart disease, triglycerides, and raises HDL ‘good’
cholesterol
o In several
studies, exercise improved sleep at night
o The most
important benefit of exercise is feeling good both inside and out, since it
helps relieve both depression and anxiety. Studies have shown that a single
30-minute exercise session will improve your mood and feelings of well-being,
making it excellent for relieving stress.
In a nutshell,
exercise gives you a healthy weight and a healthy body and mind!
Note: If you have questions on
other myths about exercising or fitness, ask a fitness trainer at your local
gym or your doctor. Initially, it may be hard to separate fiction and fact, but
as you become more experienced with your fitness training, knowing the
difference will only get easier with time.
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