Fitness Myths
Please avoid these fitness myths. There are some common fitness myths that can prevent you from workout and you can feel uncomfortable while doing exercise.
Below are some common fitness myths that can prevent you from working out or from getting the most out of your workout.
Myth 1: A quick sugar boost gives you more energy for your workout-
A high sugar snack eaten within one hour of your workout does not heighten your energy. It has actually been shown to cause weakness and fatigue.
Eating refined sugars triggers insulin release and the insulin inhibits the metabolism of fat for energy. In addition, it lowers the amount of sugar in the blood, which may make you feel less energized and it may limit the amount of exercise you can do before you feel too tired to continue.
Avoid processed foods with sugar which comes in many forms, corn syrup, dextrose, fructose, and glucose, just to name a few.
If you want something sweet, stick to whole fruit. Your body metabolizes the natural sugars gradually because of the fiber in the fruit.
If you feel fatigued and need some quick energy before a workout
- Try a power nap
- Listen to music that motivates you (I think we all have certain favorite songs that never fail to charge our batteries)
- Drink some water (the fatigue may come from dehydration)
- Visualize the results you desire
Myth 2: You can shrink your waistline with sit-ups or your thighs with leg lifts-
There is no such thing as spot reducing in spite of the fact that this is one of the fitness myths that is being promoted aggressively all over the internet. It’s true that you can firm and strengthen weak or soft muscles with sit-ups or leg lifts.
In order to change the size of your waist or thighs (to lose inches), you must do aerobic exercise regularly. Aerobic exercise burns the stored fat in your body overall.
- Reminder – Drink water regularly throughout the day and drink plenty before exercising, during your exercise session(especially if your exercise lasts a long time), and after exercising.
Resistance exercises will help you tone your muscles and will help you maintain fat loss by enhancing your metabolic rate.
Myth 3: Women should avoid strength training because it will give them big bulky muscles.
Hormones account for the bulk in men’s muscles and in order for women to have the same results, it requires male hormones.
Strength training is actually desirable for women. Developing muscle tissue as a result of strength training makes you more toned, gives you a cleaner look, and raises your metabolism.
Muscle makes a higher caloric demand on your body and so you can actually take in more calories without gaining weight if you increase and then maintain your muscle tissue.
Strength training will also help to prevent bone loss and can be the key to continued mobility in later life.
Myth 4: It is dangerous for people with high blood pressure to participate in strength training.
Studies have shown that strength training does not increase high blood pressure but can actually lower high blood pressure over time as you continue your strength training and your tissues become leaner and your metabolism improves.
- Reminder – Don’t let these fitness myths prevent you from getting the workout you deserve.
The important thing to keep in mind is that you practice proper breathing techniques while you do your strength training. Holding your breath can cause a rise in blood pressure and can be dangerous, or even fatal.
Inhale and exhale deeply during the entire workout, especially during the strengthening and toning sequence.
If elevated blood pressure is a concern, user lower resistance, slow your pace, and do more reps. This will lower the strain and avoid potentially higher blood pressure.
If you take certain medications (such as beta-blockers) for your blood pressure, they may lower both your resting heart rate and your heart rate when working out. Because of this your heart rate will not reflect how hard you are working. Checking the intensity of your workout by using the heart rate method is not recommended.
Instead, use other measures of exercise intensity such as the Rate of Perceived Exertion (RPE) and/or Talk Test. You can learn more about these by reading the target heart rate on the water page.
Work at an intensity that allows you to breathe comfortably and rhythmically throughout your entire workout. This will ensure a safe and comfortable level of exercise.
Always check with a doctor before beginning any workout routine, especially if you have a history of your family who has a history of high blood pressure but don’t let these fitness myths prevent you from maintaining your health by doing strength training.
Myth 5: Drinking water before or during my workout may give me cramps-
Drink water regularly throughout the day and drink plenty before exercising, during your exercise session(especially if your exercise lasts a long time), and after exercising. Here are some drinking water tips in case you need some help.
- Reminder – Inhale and exhale deeply during the entire workout, especially during the strengthening and toning sequence.
Drink greater amounts of water in hot, cold, or humid weather. During hot or humid weather you lose more water through sweat and during cold weather the kidneys are activated and urination is stimulated.
Cramps can actually be a sign of a lack of hydration.
Maybe you just haven’t found the right exercise. Do you have fun when you work out? Is it play rather than work? If not, then find an exercise that you truly enjoy.
Or change up your current routine to include some fun. If you walk a track, try walking a trail and enjoying nature instead. There are hundreds of ways to have fun and get exercise at the same time.
Avoid Fitness Myths and Find Fun Exercise Ideas
When I decided to get in shape I went down the list of classes at the gym and tried them all, one by one. I knew the benefits of physical fitness but avoided exercise because I just couldn’t find anything that I really enjoyed until I tried a water aerobics class and it was love at first sight. The sun was shining, the water felt great, and it was so much fun. I found myself eagerly looking forward to the next class and pretty soon I was at the pool daily for one simple reason. It was a lot of fun!
When you enjoy what you’re doing, you are more likely to keep doing it.
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Ready to find fun ways to exercise!
Have you ever had someone suggest Zumba to you? You can hear the excitement in their voice when they tell you is how much fun it is. Why are hula hoop classes so popular? Fun. Check out this list of fun exercise ideas and get out there and play!
Before you decide, think about what you really like.
Are you an indoors or an outdoors person, do you like to play alone or with others, do you want to work your mind or is serenity the goal?
Fun exercises that will change your life
Dance
There’s swing, salsa, hip-hop, ballroom dancing …
Sports
Play catch, some one-on-one basketball, flag football, handball, tennis, soccer, golf, volleyball, badminton …
Martial Arts
There are lots of versions out there …
The gym
Weight lifting, aerobics, pilates, spinning …
Source: Fantastic Water Workouts, Second Edition by MaryBeth Pappas Baun
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Bottom Line:-
In the above article, you read about some fitness myths. Don’t let these fitness myths prevent you from getting the workout you deserve. Drink water regularly throughout the day and drink plenty before exercising, during your exercise session(especially if your exercise lasts a long time), and after exercising. Inhale and exhale deeply during the entire workout, especially during the strengthening and toning sequence.
Thank You!
