Myths about fitness

Myths are fine when it comes to storytelling, but they have no place in your fitness routine. You've probably heard one (or all) of the sayings below. But choose a saying and you'll find the truth that lies behind the fiction...


Myth No. 1
Running is the best way to get fit.Forget it. There is no one best way to get fit. You have to do what you like or you'll find a reason to quit. And as for doing it fast, that's another myth that's been built into the mass marketing of fitness. Getting fit -- physically and mentally -- is a process that takes time and patience, with built-in rewards all along the way. If you're looking for instant success -- Lose 10 pounds in 10 days! -- you're only looking for trouble.
Myth No. 2
If you don't exercise an hour a day, five days a week, you might as well do nothing.Don't believe this all-or-nothing approach. The truth is, there are enormous benefits to doing just a little exercise daily. Studies show that a half-hour walk three or more times a week significantly reduces your risk of heart attack and stroke, lowers blood pressure, relieves stress and boosts your energy and immune system.
Myth No. 3
Warming up before working out isn't necessary if you're careful.Wrong! Gently stretching out and warming up your muscles before (and after) you exercise is the number one defense against a variety of painful sports injuries, including tendinitis.


Myth No. 4
You can lose weight by dieting.Not really. More than 90 percent of all people who lose weight by dieting gain it back. Dieting is different from changing your eating habits, opting to eat more fruits and vegetables and much less fat. Dieting is temporary deprivation. Eating healthy means developing a new mind set. The real trick to losing weight is a lifelong pattern of moderate exercise.
Myth No. 5
No pain, no gain.This myth hangs on and it's really destructive. Pain is your body signaling that something is wrong. If you feel real pain during a workout, you shouldn't push past it; you should slow down and even stop your workout. To increase muscle and develop endurance you may need to experience a slight level of discomfort, but that's not pain. "No pain, no gain" is no good when it comes to developing a lifelong fitness plan. Always see a doctor when experiencing an unusual amount of discomfort. It could signal a serious injury.
Myth No. 6
Heat makes injuries feel better, heal faster.Not true. Sports injuries -- a sore knee, a twisted ankle, an aching elbow -- hurt because of internal bleeding and swelling, very often caused by overuse. You want to use ice, not heat, to reduce pain and swelling. Always have a doctor check the injury so you can be sure you're on the right track towards healing.
Myth No. 7
Taping an injury prevents further damage.Don't believe it. Tape can support weak ankles but you can't depend on it. It's more cosmetic than therapeutic. And it's virtually useless for injured knees. If you think you need tape to play, you probably shouldn't be playing. Again, always have a doctor check out any injury.
Myth No. 8
A thick steak is a great pregame meal because meat makes muscle.Fat chance. Most people should know by now that meat is a poor source for quick energy. That's true of all protein. The ideal pregame meal is one packed with carbohydrates (pasta, whole grains, potatoes, bread). Carbohydrates are the best and most easily utilized form of energy. Also, your pregame meal isn't all that important. The truth is, the energy for your workout today is based on foods you ate yesterday.
Myth No. 9
The best time to exercise is early in the morning.Not true. There is no one best time to exercise. The best time is the time that appeals to you and fits into your schedule. Some folks love to jump-start their day with a morning workout, while others swear that exercising after the workday is over is a great way to energize for the evening and eliminate stress.
Myth No. 10
If you drink water when you exercise, you'll get cramps.This is the opposite of what's really true. You need water when you work out -- before, during and after. The more water, the better! If you don't drink enough -- and most of us don't -- your head can ache, or you can feel crampy and tired and not know why. Not enough water is why. Drink, drink, drink!
Myth No. 11
Exercising the same body part every day is the fastest way to build strength.Exercising the same body part every day is the fastest way to cause injuries. To build strength, you want to work your muscles hard -- ideally, with weights, to the point of exhaustion -- but then you need to give those muscles a day of rest and recovery. Overdoing it in the weight room can cause serious strains and pains. If you don't know what you're doing, get help.
Myth No. 12
Women who lift weights will develop big, bulky muscles.Wrong again. Those big, bulky muscles we tend to associate with bodybuilders most often are the result of male hormones, and women don't have enough of it to make their muscles massive...unless, of course, they are into serious lifting. With near-starvation (to lower body fat) and steroids, women can bulk up beyond normal ranges, but for most women, strength training is a wonderful way to tone up, firm up and shape up muscles in a beautiful way.

Everyday Etiquette—Manners Do's and Don'ts at the Gym

Everyday Etiquette—Manners Do's and Don'ts at the Gym
During the winter months, the gym is usually busier and more crowded. Exercising at a health club or fitness center calls for considering those around you. Here’s how:
This is the number one “do” and the most important etiquette rule at the gym: Wipe up your sweat, please! This includes mats and machines. Keep a towel with you at all times. No one wants to sit or lie in someone else’s sweat.
Don’t hog the weight machines. When others want to use them, agree to rotate your sets.
Do reset the weight machines back to a low setting. Otherwise, the next person may have to spend resetting them—or worse—could injure themselves by trying to lift a weight that’s too heavy.
Do limit your time on the treadmill or other cardio machines to 20-30 minutes if others are waiting for a turn.
Don’t flirt. If you’re into flirting, and you find a receptive party, flirt only when you won’t be disturbing others around you. If you try to strike up a conversation with someone you find attractive and he or she gives you the brush off (no matter how politely), drop your overture then and there.
· Don’t stare.
Staring makes people very uncomfortable and most people want to work out unnoticed. If another person becomes aware of your “look” then you are looking too hard.
Do obey the fitness center’s rules.These may include wearing correct workout shoes, not using cell phones, and signing in at the front desk.
Do think about how you smell!Arrive clean, remember to apply deodorant, and lay off the perfume and cologne (the aromas get stronger as you work up a sweat).
· Be careful using sprays in the locker room.
Out of concern for members with asthma or allergies, limit
the use of perfumes, hairsprays and other spray products to a minimum.
Don’t be late for personal training sessions and group fitness classes.
Do your part to keep the gym and locker room clean. Keep your clothes and other personal items stored in lockers. Clean up after yourself in the showers, sinks, and changing areas. Deposit used towels in their receptacles.

DO:Consult a physician before starting an exercise program. Don't just sign the consent form that says you did!Be consistent in your workouts, setting short and long-term goals. Working towards realistic goals will help you see the results from your exercise program.Have a health and fitness professional help set your program. Depending on your individual fitness goals, what the person next to you in the gym is doing may not be best for you. Sit down with a pro and find out what you should be doing to achieve your goals.Make working out fun! Go to the gym with a "workout buddy" or find an activity such as Ballroom Dancing that you enjoy.DON'T:Start your program too quickly. Much like you shouldn't start exercising without stretching and warming up, take it easy in your fitness program and build up your strength and endurance slowly.Let missing one workout make you stop your program. Things come up - it's OK to skip a workout and pick back up the next time.Have working out become a "chore" or "task". Make working out part of your routine, like eating or watching a favorite TV show, rather than thinking every day "I have to go to the gym".Forget about nutrition! According to Don Sweatt, "Diet is just as important as a Cardio and Strength program when it comes to managing weight." If you can't figure out that Spangler Pizza 3 times a day is bad...Shad has nutritionists to help!

DO Start Off ModeratelyWork your way into a routine. Going overboard after a long respite from exercise may result in injury, or at least disappointment. Your workout shouldn't do either, so build up from a moderate beginning.
DON'T Over-ExerciseFor maximum benefit at minimum injury risk, the body needs to rest and recover. At least a 24-hour rest after heavy muscle strain is advised. Stagger workouts between heavy and light strain. For example, you can alternate a weight training routine with biking.
DO Warm Up and Cool DownA low-impact warm-up before any exercise is essential. It warms the muscles, makes them more limber and easier to stretch, which results in a better workout. It also helps to prevent injury.
Cooling down after exercising is also important as it relaxes the muscles, lowers the heart rate, and helps the body to recover from the stress of a workout. It'll make you feel better immediately after the workout, and the next morning.
DO Stretch Flexibility is one of the most important factors of fitness. Stretching before, during and after a workout will result in better performance, good posture, fewer injuries, and overall better fitness.
DON'T Push an InjuryListen to your body. If you feel pain, stop. Muscle and joint pain can mean many things -- pushing a small hurt can lead to big problems later on. If pain persists more than a few days, see a doctor.
DO Consult a TrainerIf you belong to a gym, you may have the opportunity to consult a certified trainer. He or she can help you craft a reasonable workout plan, tailored for your goals. A trainer can also teach proper form with exercise equipment. Even if you are experienced, bad habits can be developed.
DON'T Get BoredDon't get bored with your workout. New exercises can break the monotony, and the excitement of perfecting new skills can help motivate. Since different exercises work different parts of the body, a diverse workout will aid overall fitness.
DO Find a Workout PartnerIf motivation is your problem, a workout partner might be the solution. A partner can motivate you to workout when you normally might not, and can help improve your workout by watching form, encouraging extra effort, and pacing. Try to pick a partner with abilities equal to your own.
DON'T Lose ConcentrationPreoccupation with outside situations can counteract the benefits of a workout. For example, you might decrease intensity as you lose concentration. And not paying attention to a workout can lead to sloppy style and potential injury. Instead, use the time to concentrate on proper form and control. It will lead to a better workout, greater benefits, and a more relaxing experience.
DO Watch What You EatDiet is just as much a part of fitness as exercise, and what you eat will affect every aspect of your workout. A proper diet also influences the results of you fitness plan, since it helps build muscle and decrease the percentage of fat in your overall body weight.
DON'T Dehydrate YourselfWhen exercising, the body needs four to eight ounces of water every 20 minutes to replace water loss. If you become thirsty during a workout, you've already passed out of a "safe" stage of hydration. Take fluids immediately. If you are working out for more than an hour, you may want to consider sports drinks, as the extra carbohydrates help retain body water. But try them out first, as not all work, and some may cause unwanted reactions. Always avoid caffeine or alcohol when exercising, both of which further dehydrate your body.
DO Have Fun!The benefits to working out don't pay off if you don't enjoy yourself. This isn't an excuse for not exercising, as it's still vital to your health. But finding a workout that you enjoy will make the difference when setting a workout schedule that will stick.