The facts behind some common fitness myths
Want to boost your wellbeing? ANDY BROOKS separates truth from fiction
WHETHER you want to get fitter, tone up, drop a dress size, master a new sport, or build muscle, exercise is imperative to keeping us healthy and fit – whether we’re six, 16 or 60 (and beyond).
If you want to start exercising, try a new activity or want to improve your form, you’re likely to look for, or ask for, advice.
But here’s the tricky part – some of the sports and fitness information out there is wrong, or outdated, which could hinder your progress, or even be harmful too you and your family.
With so much conflicting information out there, here are some of the most common fitness myths and the truth behind them.
MYTH: YOU CAN TARGET CERTAIN AREAS WITH CERTAIN EXERCISES
YES, you certainly can target a certain set of muscles to strengthen them. But that doesn’t mean you can ‘spot’ train fat away from specific areas of your body.
Working out and exercise can reduce your overall body fat, but you can’t control where that fat comes from.
MYTH: LIFTING WEIGHTS WILL BULK YOU UP
MANY teenage girls and women steer clear of weight lifting, free weights and weight machines in the belief that it will cause them to become overly bulky.
In fact, weight work can help tighten and tone your whole body, induce you to burn more calories (even when resting) and increase overall strength (which is imperative as we age).
Everyone (men and women) should aim for six to eight reps with a weight that challenges them.
MYTH: THE MORE YOU SWEAT THE MORE YOU’RE WORKING OUT
AGAIN, this isn’t true. Our disposition to sweating is part genetic and part environmental – and not an indication of how many calories you’re burning.
Sweating is your body’s natural reaction to getting warmer – the hotter the environment you exercise in, the more you’ll sweat.
Sweating more also doesn’t mean you’re out of shape either – some of the greatest athletes sweat profusely!
MYTH: MORE EXERCISE TIME IS BETTER
ADULTS should aim for 150 minutes of medium level and above activity a week, and children need an hour a day.
If you’re a serious athlete or training for a sporting event, you’ll undoubtedly do more than this. But scheduling in rest days (every other day for a beginner, or once a week for the advanced) is crucial.
If you work out every single day you could over-train and cause damage – so give your body time to rest and repair.
MYTH: NO PAIN NO GAIN
A LITTLE discomfort is ok – it might be hard to get to 10 reps or you may feel your muscles working harder than usual, but if you feel any sharp or intense pain, stop and consult your doctor and speak to a member of your gym team/your coach, they may be able to help you improve your form or show you a safe way to exercise.
MYTH: YOU NEED TO EXERCISE FOR AT LEAST 45 MINUTES FOR IT TO HAVE ANY EFFECT
THE Government recommends we undertake 150 mins moderate exercise a week (or an hour a day for children) – but how you break this down is up to you.
Long exercise sessions can fatigue you, especially if you are new to exercise. The key is that you get moving and you get your heart pumping.
If you don’t have much time, try a high intensity workout like spinning or body pump, or dance around the living room with the kids.
MYTH: PROTEIN BARS AND SHAKES CAN REPLACE MEALS.
NO matter what the adverts tell you, protein bars and shakes are highly processed and many contains high levels of sugar, salts and fats.
If you, or your family, are going to eat them, treat them as a snack and don’t consume too much – check the labels and choose brands that are low in anything bad for you.
They are not a replacement for natural, whole foods, which contain essential fibre, vitamins and minerals.
MYTH: YOU NEED TO EXERCISE LESS AS YOU GROW OLDER
UP to 75% of older people don’t continue to exercise, but movement is good for us at any age. Exercise helps prevent bone loss while strengthening muscles, meaning that you’re less likely to trip or fall (a leading factor in injury and death in older people).
Exercise also boosts the mood and helps protect from serious conditions like dementia, heart disease and cancer.
A lot of symptoms associated with old age, like weakness and loss of balance, are a sign of inactivity, not growing older.
MYTH: RUNNING BEATS WALKING
RUNNING and walking target the same muscle groups, so come with similar health results when you compare overall calorie/ energy burn.
However, it takes twice as long to expend the same amount of energy walking, as it does running.
MYTH: EXERCISE IS THE BEST WAY TO LOSE WEIGHT
EXERCISE is an excellent way to lose weight – but you can’t just work out and continue to eat whatever you want.
Weight loss will only happen when the amount of calories you eat is less than what you need to power you through the day.
Weight loss starts and ends with adopting a healthy eating regime and then using exercise to refine that.
ANDY Brooks is a fitness manager at Life Leisure sports trust (www.lifeleisure.net)
Exercise is an excellent way to lose weight – but you can’t just work out and continue to eat what you want...