Fitness and fiction

Are you confused with all the ads, commercials and headlines about the proper diet, amount of exercise and optimal physical performance levels necessary for good health and fitness? Do all the myths floating around bog you down and come in the way of your well-being?

To achieve good health, steer clear of all the confusion, which may be present in your mind, and reach your fitness goals as safely and efficiently as possible.

Myth
The fastest way to flat abs is to train them every day.

Fact
When abs are trained too frequently, the recovery process is shortchanged, resulting in diminished muscular development. The abdominal muscles, like any other, need adequate rest and recuperation. Alternate your days for doing abdominal exercises to achieve maximum benefit. Remember, crunches will only tone your abdominal muscle, so if you want to get rid of the fat around your stomach, you have to create a calorie deficit by burning more calories than you consume.

Myth
A good workout session means that you must be exhausted after it.

Fact
It is important to listen to your body. If you are very tired after a workout, it could mean that you have pushed yourself too hard during the workout. An especially bad sign is if you are still tired after a day or two of the workout. Don't over-train or overstrain your body. You should finish your workout feeling invigorated, not worn out.  

Myth
As long as you exercise regularly, you can indulge and eat whatever pleases you.

Fact
For improved fitness, and especially to lose weight, you need to combine a nutritious diet with exercise. If you follow a low fat, healthy diet and combine it with regular exercise, you will find that the body fat percentage will decrease, resulting in increased overall health.

Myth
"Muscle" turns into "fat" when you stop weight training.

Fact
Muscle and fat have two separate and distinct properties. Muscle cannot turn into fat and fat cannot be converted into muscle. When you stop exercising the trained muscle eventually gets back to its pre-exercise level.

Myth
Exercising the same body part is the fastest way to build strength.

Fact
Exercising the same body part every day is the fastest way to cause injuries. To build strength, you need to work your muscles to the point of exhaustion – but then you need to give those muscles a day of rest to recover from the training. "training" can cause serious injuries and discomfort. That is why it is necessary to work the muscles every alternate day to recuperate from muscle fatigue.

Myth
Warming up before working out is not really essential if you are careful while exercising.

Fact
Gently stretching and warming up your muscles before you exercise is the number one defense against a variety of painful sports injuries, including tendonitis. Not only do you prevent injuries, but you also improve the range of movement required for the activity to follow. 

Myth
The best time to exercise is early in the morning.

Fact
There is no one best time to exercise. The best time is the time that appeals to you and fits into your schedule. Some people would love to jumpstart their day with a morning workout, while others swear that exercising after the workday is over is a great way to feel energised.

Myth
Drinking water during your exercise session will give you cramps.

Fact
This is the opposite of what's really true. You need to drink water – before, during and after your workout. Water is the most important nutrient to an exercising individual. Restricting fluids during exercise, especially in hot weather, can cause severe cramps, headaches, dehydration and also limit performance. Drink water every 10 to 15 minutes during exercise to help replace body fluids lost through perspiration.

Myth
No pain, no gain.

Fact
This myth is really destructive. Pain is your body signaling that something is wrong. If you feel real pain during a workout, you should not push past it, you should slow down and even stop your workout. To increase muscle and develop endurance you may need to experience a slight level of discomfort, but that's not pain. "No pain, no gain" is no good when it comes to developing a lifelong fitness plan.