Common Myths Related to a Healthy Lifestyle, Fitness and Exercise

With all of the information out there about fitness and exercise how is one supposed to know which facts are true and which facts are myths? I am currently attending PCI college to become a Personal Fitness Trainer and I wanted to put together a list of common myths people encounter while beginning an exercise or lifestyle change.

Myth: Exercising close to bedtime will keep you awake. Reality: There is no hard evidence that late-night workouts hinder sleep.

Myth: Adults should drink eight glasses of water a day. Reality: Although staying hydrated is important for performing your best, studies show that thirst is a reliable gauge of fluid requirements, so you needn't count glasses of water.

Myth: If you stop exercising, your muscles will turn to fat. Reality: Muscle can't turn to fat. If you quit working out, your muscles will simply shrink and a greater proportion of your body weight will be fat.

Myth: Pedaling backward on the elliptical trainer works your butt and hamstrings and butt better than pedaling forward. Reality: Pedaling backward offers no advantage. Like pedaling forward, it mainly works your quadriceps, but it also stresses your knees.

Myth: You burn more calories exercising in the cold. Reality: You burn about the same number of calories regardless of the weather, unless you're so cold your teeth are chattering, in that case you burn more calories but you're also at risk of hypothermia.

Myth: For every pound of muscle you build, your body burns 50 to 100 extra calories. Reality: Your body actually burns closer to 10 to 15 calories per pound of muscle.

Myth: For weight loss, it's always better to eat six small meals a day than three large ones. Reality: Frequent eating doesn't necessarily translate into better calorie control. Some people may eat more food if given the chance to eat more often.

Myth: Wearing a weight belt will help protect your back. Reality: Studies have found no difference in back pain between workers who wear belts and those who don't. The U.S. government doesn't recommend belts for workers involved in heavy lifting.

Myth: Water exercise is a poor calorie burner. Reality: Sprinting in chest high water can burn as many as 17 calories per minute, the same as running at a 5-minute-mile pace.

Myth: Lactic acid is responsible for the muscle soreness you feel a day or two after a hard workout. Reality: Most lactic acid is cleared out via blood circulation within 15 minutes to 1 hour after a workout. Soreness is caused by microscopic muscle tears.

Myth: Pilates will give you long, lean muscles. Reality: The length of your muscles is dictated by the length of your bones and the way your muscles attach to them. Though Pilates has great benefits, it can't make your muscle longer.

Myth: The crunch is the ultimate abdominal exercise. Reality: A crunch on a physioball is better. You will engage more muscle fibers because you need to stabilize you entire midsection to keep from rolling off the ball.

Myth: Stretching has been proven to prevent injury. Reality: Though there are many IMPORTANT reasons to stretch, including maintaining mobility as you age, no scientific evidence has linked stretching to injury prevention.

Myth: Fresh vegetables are more nutritious than frozen. Reality: Fresh produce that's been sitting in the market or on your counter for a few days may have lost some nutrients. Frozen foods get processed right away so the nutrients are locked in.

Myth: Vitamins give you energy. Reality: Energy can only come from fat, protein, and carbohydrate. Still, since vitamins help convert food energy into a form your body can use, a deficiency may leave you fatigued.

Myth: Exercise during pregnancy increases miscarriage risk. Reality: Prenatal workouts are not only safe but can also help relieve aches, shorten labor and speed postpartum recovery. OF COURSE DON'T EXERCISE WITHOUT YOUR DOCTORS PERMISSION.

Myth: Long, slow workouts are better for weight loss than short, more intense ones. Reality: What matters is how many calories you burn. The best strategy for weight loss, fitness, and injury prevention is to vary your pace and distance.

Myth: Calories you eat after 7p.m. turn to fat. Reality: If you eat more calories than you burn, no matter what the clock says, you'll gain fat. If you eat fewer calories than you burn-even if some are consumed during the late evening- you'll slim down.

Myth: Bottom heavy women should avoid the stair climber and step aerobics. Reality: These are great activities for developing fitness and burning calories, no matter what your body shape. These exercises can help tone your but without making it larger.

Myth: You should loose weight before lifting weights. Reality: Strength training may help you slim down, since it will help preserve (or increase) you metabolism.

Beginning weight lifters should stick to machines. Reality: Most free-weight exercises are quite safe for novice. Plus, they work many deeper muscles not challenged by machines.

Myth: The longer you hold a stretch, the more flexible you'll become. Reality: Stretching 30 seconds improves flexibility just as well as stretching for 60 seconds, although 30 seconds does seem more effective than 15.

Myth: You can reduce your love handles by twisting from side to side. Reality: Side twists don't reduce fat and are risky for your lower back.

Myth: If you don't feel sore after exercise, you're not getting stronger. Reality: Consistent soreness isn't a good sign. It means you haven't recovered from your previous workout. You shouldn't feel sore except after a new or especially tough workout.

A great way to start a new fitness regimen is to talk to your doctor and talk to a local accredited Personal Trainer. A healthy lifestyle is important and necessary to maintain a long, happy and healthy life.

If you would like more info on changing your life style visit

www.americanheart.org