There are a handful of fitness myths that have been around forever and just won’t seem to go away, regardless of how much scientific research there is to refute them. Don’t let these myths hold you back. Today we’re busting the top myths, so you can let them go and get the most from your fitness routine.
MYTH 1: NO PAIN, NO GAIN
This is an outdated saying that needs to end here. Yes, you want to challenge yourself however your workout should never cause you pain. If you are feeling pain, pause what you’re doing an evaluate what is best for you; be it resting, modifying or stopping your workout.
MYTH 2: IF I STOP WORKING OUT, MY MUSCLE WILL TURN TO FAT
This myth, often the result of people witnessing professional athletes lose their physiques and gain weight after retiring from their respective sports, is easily refuted by basic physiology. A fat cell is a fat cell and a muscle cell is a muscle cell. One cannot turn into the other.
MYTH 3: TO SEE RESULTS YOU MUST EXERCISE CONTINUOUSLY FOR AN HOUR
The number one reason people cite for failing to exercise is lack of time. Many believe that, if you don’t allocate thirty to sixty minutes to work out, then it’s not worth doing at all. Research suggests that three ten-minute bouts of exercise has the same benefits as one thirty-minute session. There’s even some new research into the value of “micro-workouts,” bouts of exercise as short as sixty seconds, may help to support cardiovascular health.
MYTH 4: LIFTING WEIGHTS WILL MAKE YOU TOO BULKY
Many athletes avoided strength training for decades, believing that increased muscle size would inhibit movement and lead to decreased performance. The conventional wisdom was that lifting weights would be detrimental and building muscle was to be avoided. Many people still believe this to be the case. Today professional athletes in many different sports engage in some form of strength training to support performance.
MYTH 5: YOU NEED TO STRETCH BEFORE YOUR WORKOUT
The answer to this is, depends. Stretching is important for flexibility and performance however it doesn’t have to be done pre-workout. In fact, you don’t have to be doing a traditional workout to see the benefits of stretching. A great time to perform static stretching is after exercise, when the muscles are warm or before bed as a gentle way to wind down in the evening.
If busting these myths has you feeling energized and ready to go, get out there and enjoy getting the most from your fitness routine.
Before beginning any new exercise routine please consult your healthcare practitioner to ensure it’s right for you.