Q. Glen, I do not know what to believe about Exercise. Can you tell me the truth?
A. Do you still believe in Santa Claus or the Tooth Fairy?
From a fitness myth perspective, maybe you do...
There is a tremendous amount of information available in the fitness industry and a lot of "experts" making claims about the right way to work out. Yet one fact remains -- many people are still confused about fundamental fitness truths.
With so much information out there, who can blame them? The American Council On Exercise (ACE), one of the largest and finest personal training certification organizations, recently asked its trainer base to conduct a poll of their clients. ACE wanted to find the six major fitness myths that people are still confused about.
More than 1,500 ACE-certified Professionals responded to a request for the most pervasive myths about exercise.
Here are their top six responses:1. Women who lift weights will get bulky muscles.
2. Spot reducing is possible.
3. No pain, no gain.
4. Exercise requires a hefty time commitment.
5. If you exercise, you can eat whatever you want.
6. There’s a magic bullet (quick fix) out there somewhere.
Let’s take a closer look at each one:
Women Who Lift Weights Will Get Bulky Muscles: A woman has one-third the testosterone of a man, so putting on a ton of muscle is not going to happen. The women you see in the magazines that look BIG and manly are on steroids, growth hormones etc. You’ll look bulky if you’re carrying excessive body fat and building muscle. However, if you’re reducing body fat, you’ll eventually be able to see those lean, defined muscles.
Spot Reducing Is Possible: The human body loses fat over the entire body at various rates of speed. It’s impossible to spot reduce. If you’re focusing on only losing fat that sits on your hips, it won’t work. Generally, the first place you gain fat is the last place you lose it.
No Pain, No Gain: There is absolutely no reason to cause pain in the gym. Natural progression is a smart method to ensure progress. This refers to slow and systematic increases in weight training poundages, gradual increases in cardiovascular endurance and slow but steady flexibility progression. "No pain, no gain" will only put you at risk for injury and diminish your ability to use precise exercise form.Exercise Requires a Hefty Time Commitment: The number of days that you work out does not constitute level of fitness. I see a lot of people in the gym five to six days a week, and they’d be better off playing ping pong. Consistency and level of effort is the key. I'd rather see someone work out three days per week with enthusiasm and intensity, than five inconsistent days of lackadaisical effort. In addition, long workouts are counterproductive. Numerous studies prove that more than one hour of an intense workout increases cortisol levels. Cortisol is a catabolic hormone that, among other things, will assist in destroying muscle.
If You Exercise You Can Eat Whatever You Want: The big message in the nutrition and personal training world today is that most people need to eat more to stimulate the metabolism. The truth is, you need the correct amount of total calories to lose body fat. Exercising will burn calories, but if you’re eating anything you want and you’re over maintenance calories, you’ll most likely gain fat. In addition, eating healthy is still vital; you won’t be doing your body any favors by feeding it junk.
There’s a Magic Bullet (Quick Fix) Out There: There is no “best and only way” to work out. In reality, it’s all good if it works for you, but you don’t want to stay with any of it for too long. The body will adapt to any exercise routine in approximately four to six weeks. Vary volume of sets, time between sets, reps, exercises, cardiovascular exercises, exercise tapes etc. Manipulate your routine every three to four weeks and view change as the key constant.
Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !
Wishing You Great Health!
Glen Edward Mitchell
Any questions? Ask Glen