Think you know the facts about getting fit?
Here are a few myths that will definitely make you think twice about the so-called “helpful and common exercises” to do:
1) Running on a treadmill puts less stress on your knees than running on asphalt or pavement.
Running is a great workout, but it can definitely harm the knees. The Force of your body weight causes stress to your joints and it is the same whether you’re on a treadmill or asphalt. Pairing low-impact cardio, like cycling, with a weight training routine is recommended over running.
2) Doing crunches or working on “ab machines” will get rid of body fat.
Although ab machines help with strengthening your core and abdominal muscles, results depend on first losing fat in order to be able to see the ab formation. Focus on losing from your overall percentage of body fat and then you will begin to see the improvements being made.
3) Swimming is a great weight loss activity.
From an overall health perspective, swimming is good for your lung capacity and muscle strength, but it was recently discovered that unless you are swimming for hours a day, it may not help you lose much weight. There have also been studies that show an overall increase in appetite among swimmers, so it can make it harder to stick with an eating plan.
4) If you’re not working up a sweat, you’re not working hard enough.
I personally believed that as long as I was breaking a sweat, it meant I was having a great workout. But, believe it or not, sweating is actually a way for our body to cool itself down. They say it is possible to lose a significant amount of calories without breaking a sweat. So don’t beat yourself up for just taking a light walk or doing some light weight training – these activities are more helpful than you think!
5) As long as you feel okay when you’re working out, you’re probably not overdoing it.
One of the biggest mistakes people tend to make when starting or returning to an exercise program is doing too much to soon. The reason we do that, is because we feel okay while we are working out, but in actuality we are hurting ourselves. No matter how good you feel when you return to an activity after an absence, you should never try to duplicate how much or how hard you worked in the past. Even if you don’t feel it at the moment, you’ll feel it in time, and it could potentially take you back out of the game.
6) Machines are a safer way to exercise because you’re doing it right every time.
Although it seems like an exercise machine automatically puts your body in the right position and helps you do all the movements correctly, that’s only true if the machine is properly adjusted for your weight and height. Researchers say that unless you have a coach or a trainer, or someone to figure out what is the right setting for you, you can make as many mistakes in form and function – and have just as high a risk of injury – on a machine as if you work out with free weights or do any type of non-machine workout.
7) When it comes to working out, you’ve got to feel some pain if you’re going to gain any benefits.
Have you ever heard of the saying, “no pain, no gain?” This statement actually holds the most potential for harm. It is normal for someone who is working out to experience some degree of soreness a day or two after working out, but never really while working out. A fitness routine should not hurt while you are doing it, and if does, then either you are doing it wrong, or you already have an injury. So, an important message to take away from this is to stop, rest, and see if the pain goes away. If it doesn’t or if it begins again or increases after you start to work out, see a doctor.
That’s all for now; hopefully this was all review for you, but if not, take this information and run with it! Good luck with your routine! Feel free to comment with fitness plans that are working for you!