Many people believe things about exercise that aren’t true. These myths can stop people from starting or keeping up with a fitness routine. Let’s learn the truth about some common exercise myths.
Myth 1: You Need to Exercise Hard Every Day
Truth: Exercising a few times a week is enough.
Some people think you need to work out very hard every day to be healthy, but that’s not true. Experts say it’s good to do some exercise each week and also do muscle-strengthening exercises twice a week. This helps you stay fit without getting hurt.
Myth 2: Strength Training Will Make Women Bulky
Truth: Strength training helps women get stronger without getting big muscles.
Many women worry that lifting weights will make them look bulky. But women usually don’t get big muscles like men. Strength training makes muscles strong and healthy and keeps bones strong.
Myth 3: Older Adults Shouldn’t Exercise
Truth: Exercise is good for people of all ages.
Some people think older adults shouldn’t exercise because they might get hurt. But exercising helps older adults stay strong and healthy. It can improve balance and help with diseases like arthritis.
Myth 4: No Pain, No Gain
Truth: Pain means something might be wrong.
The idea that you must feel pain to get results from exercise is not true. It’s normal to feel a little sore after trying a new exercise, but sharp or lasting pain is bad. Listen to your body and rest when needed.
Myth 5: Cardio is the Only Way to Lose Weight
Truth: Both cardio and strength training help with weight loss.
Cardio exercises like running burn calories, but strength training is also important. Building muscle helps you burn more calories even when you’re not exercising. A mix of both is the best way to lose weight.
Myth 6: You Can Spot-Reduce Fat
Truth: You can’t choose where to lose fat.
Some people think you can lose fat from specific areas by doing exercises for those spots. But fat loss happens all over your body. Doing cardio, strength training, and eating healthy is the best way to lose fat.
Myth 7: Exercise Requires a Gym Membership
Truth: You can exercise anywhere.
You don’t need to go to a gym to get a good workout. Many exercises can be done at home or outside. Activities like walking, running, and biking are also great ways to stay fit.
Conclusion
Knowing the truth about exercise myths helps you make better choices for a healthy life. By understanding what’s really true, you can create a workout plan that keeps you healthy and happy.
References
Craft, L. L., & Perna, F. M. (2004). The benefits of exercise for the clinically depressed. Primary Care Companion to the Journal of Clinical Psychiatry, 6(3), 104–111.
Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., Nieman, D. C., & Swain, D. P. (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and Science in Sports and Exercise, 43(7), 1334–1359.
Haskell, W. L., Lee, I. M., Pate, R. R., Powell, K. E., Blair, S. N., Franklin, B. A., Macera, C. A., Heath, G. W., Thompson, P. D., & Bauman, A. (2007). Physical activity and public health: Updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Circulation, 116(9), 1081–1093.
Meeusen, R., Duclos, M., Foster, C., Fry, A., Gleeson, M., Nieman, D., Raglin, J., Rietjens, G., Steinacker, J., & Urhausen, A. (2013). Prevention, diagnosis, and treatment of the overtraining syndrome: joint consensus statement of the European College of Sport Science and the American College of Sports Medicine. Medicine and Science in Sports and Exercise, 45(1), 186–205.
Nelson, M. E., Rejeski, W. J., Blair, S. N., Duncan, P. W., Judge, J. O., King, A. C., Macera, C. A., & Castaneda-Sceppa, C. (2007). Physical activity and public health in older adults: recommendation from the American College of Sports Medicine and the American Heart Association. Circulation, 116(9), 1094–1105.
Penedo, F. J., & Dahn, J. R. (2005). Exercise and well-being: a review of mental and physical health benefits associated with physical activity. Current Opinion in Psychiatry, 18(2), 189–193.
Thomas, D. E., Elliott, E. J., & Baur, L. (2016). Low glycaemic index or low glycaemic load diets for overweight and obesity. Cochrane Database of Systematic Reviews, (3).
Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports, 11(4), 209–216.