Exercise Myths

With all of the exercise myths out there it can be confusing trying to develop an effective workout routine. Here are 10 of the most common myths and the truth behind the fiction.

Top 10 Exercise Myths

1. Spot reducing is possible. Spot reducing is based on the flawed notion that it's possible to "burn off" fat from a specific part of the body by selectively exercising that area. Numerous studies have shown that spot reducing is not possible. When you lose fat you're unable to choose the area in which the fat loss will occur. Your body determines which fat stores it will use. Exercising a specific area of the body will build and strengthen the underlying muscle but it will have no direct effect on fat loss in that area.

2. No pain, no gain. Many people incorrectly assume that exercise must hurt to be beneficial. Exercising to the point of pain can significantly increase your risk of injury. Pain is your body's way of telling you there's something wrong. A serious exercise program will sometimes be uncomfortable but it should not be painful.

3. Your muscles will turn to fat if you stop exercising. This is one of those exercise myths that's been around a long time. Fat and muscle are two different types of tissue. One can't convert to the other. The truth is that muscles waste away when not used. Therefore, if you stop exercising but continue to eat as you always have you will see a loss of muscle mass and an increase in body fat.

4. Women who lift weights will bulk up. Many women use this excuse to avoid lifting weights. What they don't realize it that weight lifting is a very effective way for women to lose body fat and increase lean muscle mass. Women usually don't have the genetic potential to develop large, bulky muscles because they don't have enough testosterone, which is the hormone needed for muscle development.

5. You should stretch before exercising. Contrary to popular opinion, stretching should not be done before you work out. Several recent studies have shown that stretching when your muscles are cold can lead to injury or a less effective workout. The best time to stretch is right after you've exercised, when your muscles are warm. Visit the Benefits of Stretching page for more information on stretching and flexibility.

6. Walking one mile burns the same number of calories as running one mile. Running requires a lot more energy than walking and it burns around 40% to 50% more calories than walking.

7. You have to sweat to have a good workout. Sweating is not necessarily an indicator of exertion. It's possible to exercise hard and burn a significant number of calories without breaking a sweat.

8. The more exercise the better. This is one of those exercise myths that far too many people believe is accurate. The truth is that you can get too much exercise and it can lead to burnout and/or injury. When it comes to exercise, you need an appropriate balance of training and rest.

9. Low intensity aerobic exercise is best for fat loss. When aerobic exercise is done at low intensity the primary fuel source is fat. When aerobic exercise is done at high intensity the primary fuel source is glycogen. Low intensity aerobic exercise will burn more fat while you are exercising but high intensity aerobic exercise will increase your metabolism and burn more fat for an extended period of time after you finish exercising.

10. Never do aerobic exercise in the morning on an empty stomach. Some fitness experts feel that doing aerobic exercise in the morning on an empty stomach is a bad idea because your energy level will be low. But many fitness experts feel that doing aerobic exercise in the morning on an empty stomach is one of the most effective ways to burn fat.

Don't be fooled by any of these exercise myths. Rely on proven information to help you meet your fitness goals.