I could probably write about exercise myths every week. There are so many misconceptions, misunderstands and un-truths out there. The cold hard facts are that if you hear something or read something you need to really think about it, or ask a professional about it, before you put it into your mind as a fact. And remember that just because someone you know has been exercising for 25 years doesn't mean they know everything there is to know about exercise. Research is constantly disproving old theories and helping us come up with new, exciting ways to treat our body right. This week I will try to uncover the truth behind a few more myths.
Myth No. 1 - Skipping meals can help you make up for eating poorly.
This really couldn't be further from the truth. When you skip a meal your metabolism slows down to compensate for the lack of nutrients. Hunger sets in and there is a much higher likelihood that you will snack (typically on something unhealthy or convenient) or that you will overeat at your next meal. The best solution is to eat smaller meals with healthy snacks in between. Snacks help to ward off hunger so that you don't overeat at your next meal.
Myth No. 2 - I need to get in shape before I join the gym.
People may be intimidated to join the gym when they feel like they are "out of shape." This can be counterproductive and also harmful. At the gym, we have personal trainers who can help set up a program that is safe for you to get started, no matter what your present physical condition. Also, a combination of a healthy diet, cardiovascular training and strength conditioning are the best and most effective ways to help you lose weight and get in shape.
Myth No. 3 - I need to do lots of crunches to get rid of my belly.
Yes, ab work is important for core strength, but unfortunately doing hundreds of crunches every day will not help you lose the layer of fatty tissue that is lying on top of your abdominals. It is impossible to spot reduce fat. You must combine abdominal work with other forms of strength training, cardiovascular training and a healthy diet to rid fat.
Myth No. 4 - I can't work out super hard so there is no point in doing anything.
Everyone needs to work out at their own personal comfort level. Remember everyone who exercises started somewhere. Even light walking and stretching have major benefits. Start where you are comfortable starting and work your way up from there. Keep track of what you are doing each day. That way when you look back you will be able to see how far you've come.
Myth No. 5 - Taking time off for an injury will hinder my performance.
It is true that you may notice some decreases in your strength and endurance after a period of time off due to illness or injury, but typically it won't take you long to gain back what you lost once you start exercising again. More importantly, if you attempt to "push through the pain" and not allow an injury to heal correctly, you will often do more harm than good. A small injury can turn into a major problem if you don't allow your body enough time to recover. This could impact your long term health.
Remember to use common sense when following any diet or exercise plan. If it sounds too good (or too easy) to be true, it probably is. If you ever have questions about specific diet or exercise advice you have received, please ask. It is better to verify the information than to wish you had later.
Say it! Mean it! Do it!
