5 Fitness Myths Busted

Found this article on Weight Watchers website. It's got some good info. Link to the webpage is at the bottom.


Busting Fitness Myths by S. Kirk Walsh


Flat abs now!" "Miracle abdominal crunches!" Daily, we are bombarded with get-fit-quick messages on television, in magazines and even from friends. With this inundation of information, how do you sift through the fiction for the fact? Below, we've set the record straight on some of the most common exercise myths so you won't fall prey to these fitness fallacies.


Myth #1: More is better
Often when you're kick-starting a new fitness routine, the tendency is to go into overdrive. "People start working out eight days a week, 370 days a year, thinking it will get them quicker results," explains William Sukala, MS, CSCS, a clinical exercise physiologist at Sharp Memorial Hospital in San Diego. "They usually burn themselves out and eventually fall off the exercise wagon." But the truth is that consistency and moderation are the keys to success. Establishing a regular routine should be your top priority.

Myth #2: Crunches will give me flat abs
People are always looking to target specific areas of their bodies with exercises, believing that zillions of crunches will lead to a picture-perfect, washboard stomach, for example. "There is no such thing as spot reduction," says Sukala. Crunches and sit-ups can strengthen your abs, but they can't get rid of fat. "Only regular exercise training—aerobic and strength—and a sensible diet can eliminate excess body fat," says Cedric Bryant, Ph.D., chief exercise physiologist at the American Council on Exercise.

Myth #3: Women who lift weights bulk up
Wrong! It takes numerous hours—and years—of heavy weight lifting for professional bodybuilders to bulk up like the Incredible Hulk (sometimes with the help of steroids). Also, most women are not genetically predisposed to develop large muscles because they don't have the stores of testosterone needed for this kind of muscle development. The reality is that lifting weights is an excellent way to tone and strengthen. "In fact, many women lift weights that are far too light," says Sukala. "If you can lift a weight for 45 repetitions without stopping then it's too light. After ten or fifteen repetitions, you should feel the weight becoming heavier."

Myth #4: I must join—and live at—the gym
The truth is, there's no magic at the gym. If you're intimidated by all of those mirrors and high-tech machines, find a workout buddy and walk around the neighborhood. Or try another favorite activity, such as tennis or biking. "All you need to do is commit to moving—and it can be cumulative, like walking to a co-worker rather than sending an email or taking the stairs instead of the elevator," says Bryant. "Exercise is like loose change in your pocket—it can add up."

Myth #5: The best time to work out is early in the morning
"There is no rhyme or reason to the best time to work out," explains Sukala. "People should work out when they're comfortable: This could mean 4:00 in the morning for some people and 10:30 in the evening for others." To find what works best for you, try exercising at different times of day. One thing to keep in mind is that for most people, blood pressure is more elevated in the early morning. If you exercise then, your blood pressure response is probably going to be higher, particularly if you are training with weights or other forms of resistance. If you have normal blood pressure, this should not pose a problem. However, if your resting blood pressure tends to be elevated, discuss early morning exercise with your physician.



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