Common Exercise Myths
True or false – fact or fiction; there is so much conflicting information surrounding exercise do’s and don’ts, so what should we really believe? This article aims to take a closer look and clarify some of today’s most common exercise myths.
No Pain, No Gain
False – The most important rule of exercise is to listen to your body; therefore if it hurts, stop whatever you’re doing. Of course it’s OK to suffer from delayed onset muscle soreness (DOMS) after a training session but we should never push ourselves so we are in pain. If you have an injury, ensure you are fully recovered before re-starting your exercise programme.
Crunches alone will get you 6-pack abs
False – Unfortunately we cannot select a particular area of the body to target muscle definition; genetics and gender have a big part to play. We only notice definition on the abs once we have reduced fat around the stomach area, and only then should we start doing exercises to increase muscle mass. Since the stomach is generally one of the last places from which you will lose fat when dieting, you should aim to reduce your overall body fat until you begin to see definition.
Increase exercise intensity to achieve the best gains
False – Genetics play a big part in how we look no matter how much we exercise, so two people following the same high intensity workout will achieve totally different results. By doing a lower intensity workout and by maintaining exercise regularity you achieve your fitness goals faster than doing the occasional high intensity workout. High intensity training is difficult to sustain long-term, so regular and steady exercise will generally produce much better results in a shorter time period.
Strength training alone will guarantee bigger muscles
False – Strength training alone will burn calories, maintain muscle mass and decrease body fat. But to ‘bulk up’ you really need to overload your muscles. Progressive overloading of your muscles is the only way to increase their size. Start with a period of muscle conditioning to prepare the muscles for the overload period and minimise the risk of damage. Once you are ready to start overloading, aim to lift weight that you can repeat 10 times before muscle failure (i.e. you can lift no more). As your muscles get stronger, they get bigger so the aim is to progressively increase your weight over time to continue to over-load your muscle each time you exercise. You need regular commitment and regular weight increments to bulk up, together with lots of calories to keep your muscles fuelled and allow your body to repair and build new tissue.
Working out in the gym will provide better results than a home workout
False – Gyms have great facilities and can also offer use of the latest gym equipment and fitness trends, but if your hectic lifestyle prevents you from getting there regularly then ask yourself how much benefit are you really gaining? Research suggests that we should do at least 30 minutes of exercise at a moderate intensity 3-5 times per week. If you can do this from home you can still achieve the health benefits associated with completing the recommended guidelines.
If you stretch before exercise you will prevent injury
False – It is important to ensure you warm up before undertaking your exercise programme but this warm up must not be confused with just stretching. Your warm up can include some stretches, but this is secondary to preparing our bodies for the exercise we are about to undertake – not just lengthening the cold muscles. Keep your warm-up relevant to the exercise you will be doing, and include a general all-over warm up of light cardio in addition to some stretches if muscles are tight from previous workouts.
Yoga classes are a waste of time
False – For years people have debated the potential benefits of yoga on the mind and body. Research has linked yoga to improved posture, balance, flexibility and co-ordination. It is a low impact activity and therefore can be very beneficial to anyone with joint problems and stiffness. Isn’t it time you tried yoga to remove the clutter from your mind, get supple and help prevent muscle shortening as you get older?
You must take supplements to help you build up
False – If your aim is to stay fit and healthy at the same time as increasing your muscle mass then endless supplies of supplements and shakes aren’t always required. A varied diet containing a rich source of nutrients is often all you need. However, if you believe you are not getting sufficient nutrition from your diet alone, or you don’t have time to get the right nutrition at regular intervals during the day, then supplements can help. To bulk up try increasing your carbohydrate intake (Weightplan will calculate your daily requirement for you) by eating plenty of brown pasta and rice to fuel your workouts and get extra protein by adding more lean chicken or fish to your diet.
Older people should do low impact exercise or water based exercise
True – to an extent. Doing less load bearing exercise and more low impact exercise as you get older is likely to be beneficial – as it will reduce stress on joints that may already be weakened. Water based exercises are a great way to add light resistance without over-stressing joints, and actually can be very physically challenging to take part in. Low impact exercise is generally beneficial if you are recovering from injury or just starting a new workout programme.
No Pain, No Gain
False – The most important rule of exercise is to listen to your body; therefore if it hurts, stop whatever you’re doing. Of course it’s OK to suffer from delayed onset muscle soreness (DOMS) after a training session but we should never push ourselves so we are in pain. If you have an injury, ensure you are fully recovered before re-starting your exercise programme.
Crunches alone will get you 6-pack abs
False – Unfortunately we cannot select a particular area of the body to target muscle definition; genetics and gender have a big part to play. We only notice definition on the abs once we have reduced fat around the stomach area, and only then should we start doing exercises to increase muscle mass. Since the stomach is generally one of the last places from which you will lose fat when dieting, you should aim to reduce your overall body fat until you begin to see definition.
Increase exercise intensity to achieve the best gains
False – Genetics play a big part in how we look no matter how much we exercise, so two people following the same high intensity workout will achieve totally different results. By doing a lower intensity workout and by maintaining exercise regularity you achieve your fitness goals faster than doing the occasional high intensity workout. High intensity training is difficult to sustain long-term, so regular and steady exercise will generally produce much better results in a shorter time period.
Strength training alone will guarantee bigger muscles
False – Strength training alone will burn calories, maintain muscle mass and decrease body fat. But to ‘bulk up’ you really need to overload your muscles. Progressive overloading of your muscles is the only way to increase their size. Start with a period of muscle conditioning to prepare the muscles for the overload period and minimise the risk of damage. Once you are ready to start overloading, aim to lift weight that you can repeat 10 times before muscle failure (i.e. you can lift no more). As your muscles get stronger, they get bigger so the aim is to progressively increase your weight over time to continue to over-load your muscle each time you exercise. You need regular commitment and regular weight increments to bulk up, together with lots of calories to keep your muscles fuelled and allow your body to repair and build new tissue.
Working out in the gym will provide better results than a home workout
False – Gyms have great facilities and can also offer use of the latest gym equipment and fitness trends, but if your hectic lifestyle prevents you from getting there regularly then ask yourself how much benefit are you really gaining? Research suggests that we should do at least 30 minutes of exercise at a moderate intensity 3-5 times per week. If you can do this from home you can still achieve the health benefits associated with completing the recommended guidelines.
If you stretch before exercise you will prevent injury
False – It is important to ensure you warm up before undertaking your exercise programme but this warm up must not be confused with just stretching. Your warm up can include some stretches, but this is secondary to preparing our bodies for the exercise we are about to undertake – not just lengthening the cold muscles. Keep your warm-up relevant to the exercise you will be doing, and include a general all-over warm up of light cardio in addition to some stretches if muscles are tight from previous workouts.
Yoga classes are a waste of time
False – For years people have debated the potential benefits of yoga on the mind and body. Research has linked yoga to improved posture, balance, flexibility and co-ordination. It is a low impact activity and therefore can be very beneficial to anyone with joint problems and stiffness. Isn’t it time you tried yoga to remove the clutter from your mind, get supple and help prevent muscle shortening as you get older?
You must take supplements to help you build up
False – If your aim is to stay fit and healthy at the same time as increasing your muscle mass then endless supplies of supplements and shakes aren’t always required. A varied diet containing a rich source of nutrients is often all you need. However, if you believe you are not getting sufficient nutrition from your diet alone, or you don’t have time to get the right nutrition at regular intervals during the day, then supplements can help. To bulk up try increasing your carbohydrate intake (Weightplan will calculate your daily requirement for you) by eating plenty of brown pasta and rice to fuel your workouts and get extra protein by adding more lean chicken or fish to your diet.
Older people should do low impact exercise or water based exercise
True – to an extent. Doing less load bearing exercise and more low impact exercise as you get older is likely to be beneficial – as it will reduce stress on joints that may already be weakened. Water based exercises are a great way to add light resistance without over-stressing joints, and actually can be very physically challenging to take part in. Low impact exercise is generally beneficial if you are recovering from injury or just starting a new workout programme.