Exercise Myths and Facts   



Exercise Myths and Facts

 
A fitness expert dispels the myths and reveals the truth.

Many people know a lot about exercise because of the wealth of media attention given to the subject. But "there are still many misconceptions that keep people from getting fit.” says fitness expert Kathie Davis.
Here are some of the most common exercise myths Davis encounters, and the facts.

Myth: No pain, no gain.
Fact: "The signs you're getting in shape are subtle," Davis says. "Anything more than a mild burning sensation in your muscles as you're exercising means you're injuring yourself."
Instead of pushing to the point of pain, "track your progress by keeping an exercise log,” Davis suggests. Monitor laps, reps, time or distance.


Myth: You have to be in shape to work out.
Fact: Exercising will get you in shape.
Begin with a 15-minute walk. "Or go outside and play with your children anything to begin incorporating exercise into your fife, "Davis says.
You should aim for 30 minutes of moderate intensity activity three to four days a week.
If you don't have a continuous, half-hour block of time in which to work out, break up your exercise routine into three 10-minute segments each day.


Myth: Some people are too old to work out.
Fact: You're never too old.
"You can start exercising at any age,” Davis says. This is underscored by recent strength-training studies showing that even people in their 80s can benefit from exercise.

But check with your doctor before starting an exercise program, especially if you're over 35.

If you've never exercised before or have a health condition such as diabetes or heart disease, "consider working with a qualified personal trainer to get started in the right direction.” Davis says. The trainer should have experience in training people who are your age and at your level of fitness.

Myth: To exercise, you have to look the part.
Fact: Expensive, tight-fitting clothes aren't required.
"Comfort is key.” Davis says. Try wearing bike shorts combined with an oversized T-shirt.

Myth: A little exercise doesn't count.
Fact: Any activity is better than none.
"Even 10 minutes of exercise here and there can get your heart rate up a little and increase your circulation.” Davis says. "You'll also feel more alert."
For example: Taking a walk around your office building or across the parking lot can improve your health.

Myth: Don't drink water unless you're thirsty.
Fact: It's important to drink water or other fluids without caffeine before, during and after exercise.
Take a water break even if you're not thirsty. "You need to consistently replace the fluids you're losing when you exercise.” Davis says. "Otherwise, you can become dehydrated to an extent that affects your general well-being and performance."


Myth: You don't have to exercise.
Fact: No matter what kind of weight-management program you're on, dieting or diet medication alone can't do it all.
To make exercise a habit, "find an activity you enjoy.” Davis says.

"Whether it's golf, ball room dancing or weight lifting, it has to be fun or you won't stick with it. 
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Happy reading,
Evelyn


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