Swagger Chicks, today we have our resident
Drill Sergeant motivator on tap to smash our self-deception set us on the straight and narrow. I mean, how can we possibly actualize our fitness goals – whatever they may be – if we’re not bitch-slapped into believing aware of the truth? I’ll admit, I was surprised by a few of these entrenched myths. I bet a few of y’all may be too… Enjoy!
Hey Gals, Jodi here!
We’ve all heard it: “I don’t want to bulk-up.” Or “I need to do sit ups to get rid of my belly.” I get it. We’re all looking to maximize results and minimize time and effort. But the search for shortcuts has translated into a lot of myths.
I’m here to set the record straight… So here are the top 10 myths of exercise:
1.) NO PAIN-NO GAIN
Let’s get this straight, feeling discomfort during a workout is OK and good, but get to the edge of your discomfort and then stay there.
The ongoing perception that people need to feel pain through out the workout or they aren’t getting the benefit just isn’t correct. You should never exercise to the point of pain.
Exercise smarter, not harder.
2.) STRETCHING BEFORE YOUR WORKOUT WILL HELP PREVENT INJURIES
A growing number of studies challenge the assumption that stretching pre-workout helps prevent injuries.
There are two types of stretching: Static and Dynamic
– Static Stretching is when you stay in one place, bend over to touch your toes, or try to pull your ankles towards your hips. Studies are proving this neither prevents nor causes injury. In fact, studies are showing that holding static stretches for more than 1 minute can be detrimental to performance.
– Dynamic Stretching focuses on movement. Some athletes often swing their arms, do high knee jogs, walking lunges – all of which help move your muscles through different range of motion. Athletes who practice dynamic stretching versus static stretching generally have a higher range of motion.
So, if you are going to stretch or you feel the need to stretch, always warm up your body first. Muscles need to be warm to stretch.
3.) YOU CAN SPOT REDUCE FOR TIGHT ABS OR TONED ARMS
Sorry, ladies. This one’s false too. No matter how many sit ups you do, if your diet isn’t healthy, you won’t find that six pack. Try and focus on every body part.
4.) LOW-INTENSITY EXERCISE BURNS MORE FAT
Low intensity workouts definitely have their place since we all know it’s less stressful on joints. They myth here is that if you exercise too intensely, you end up burning carbs instead of fat. But remember, when your body had burned up all your carbs, it starts burning fat.
5.) WOMEN SHOULDN’T LIFT WEIGHTS BECAUSE IT’LL MAKE THEM BULKY
Here’s the deal: women have too much estrogen to bulk. Guys build muscle faster because of the stuff that makes them want to jump in the sack all the time. Yeah, that testosterone juice.
So, ladies, don’t fear the barbell. Strength training helps decrease body fat, increase lean muscle, and burn calories more efficiently. You’ll notice results if you’re strength training 2-3 times a week.
The truth: The number calculated by your machine is likely NOT accurate. Someone at 18% body fat will burn more than someone with 35% body fat. Not many people know their body fat and not many machines ask this question. (Misty thinks this is overall probably a good thing.)
7.) I WORKED OUT FOR 45-60 MINUTES, NOW I CAN EAT WHATEVER I WANT
We have all said this to ourselves before, right? Remember the gym doesn’t negate a bad diet. Exercise and eating healthy have to go hand in hand. Don’t ruin a good workout and then “undo” it with a bad diet.
8.) MUSCLES WEIGH MORE THAN FAT
Muscle does not weigh more than fat. One pound of muscle and one pound of fat both weigh one pound. It’s like a trick question, right? ;) However, muscle is more dense than fat, which means that one pound of muscle takes up less space than one pound of fat. The reality: Two women stand next to each other. They each weigh 160 pounds. One has more muscle tone than the other. Who do you think is going to look more slim?
9.) THE MORE EXERCISE THE BETTER
Just like everything else, balance is key. Too much exercise can lead to injury and/or burnout. When it comes to exercise, you need an appropriate balance of training and rest.
10.) EXERCISE IS BORING
FALSE!! There are a million different ways to move your body – finding the right form of exercise is key. It can be lots of fun – it’s just a matter of discovering what you enjoy, what works for your lifestyle…and then do it. Moving daily it crucial for your health, so try to make it part of your day!
Are you surprised by any of these myths? What’s holding YOU back from making exercise part of your lifestyle?