Stop Believing These 7 Workout Myths

by | Jun 21, 2017 | Be Active, Building Healthy Habits | 0 comments

These 7 myths, followed by the myth-busters will help you make smart choices about working out. Equally important you will find practical ways to meet your fitness objectives.

 

Myth #1: Walking is Enough Exercise to Get Fit

Fact: Walking alone is not going to make you fit, or increase your weight loss. In fact, if you want to lose weight, it takes more than increasing your daily steps. As an example, the American College of Sports Medicine (ACSM) guidelines include: at least 150 minutes per week of moderate-intensity cardio – 30 minutes a day, five days a week.  In addition, do at least 2 20-minutes sessions of strength training a week. (ACSMGuidelines)

 

Myth #2: (Women) If I Lift Weights I’ll Get Bulky

This is the most irresponsible information in the public lexicon, and it’s everywhere!

Fact #1: First, look at one pound of fat, and one pound of muscle. In general, the physical size of a pound of muscle is smaller than the pound of fat.

Fact #2: Women’s testosterone levels are about 15 to 20 times lower than men. In other words, hormonally speaking, we are just not likely to get jacked. (StrengthTrainingMyths)

 

Myth #3: (Men) I Must Sweat to Get Results

Fact: How wet your shirt is when you’re done exercising may be a bit misleading.

All things considered, how much you sweat doesn’t really influence calorie burn or weight loss. In short, sweating only results in the loss of water weight, not fat. (SweatCaloriesBurned)

 

Myth #4: We Can’t Gain Muscle After 40

Fact: Research shows that whether you are man or a woman, 40, or 70, you can build significant muscle strength. Significantly, you may get into the best shape of your life. (HealthScreening)

 

Myth #5: Exercising One Day a Week Is Better Than Nothing

Fact:  If this is your training mantra, then you will fail. In the long run, getting fit, and keeping your weight at a normal range, is a mixture of hard work and consistency. Consequently, it takes 150 minutes of moderate-intensity aerobic activity and 120 minutes of whole body, muscle-strengthening activities every week (ActivityBasics)

 

Myth #6: Yoga is a Big Calorie Burner

Fact: While doing yoga improves flexibility and strength, it’s not much of an aerobic activity. For one thing, yoga doesn’t burn a lot of calories because, it doesn’t require a lot of oxygen. Markedly, it doesn’t stimulate muscle growth the way weight training does. (YogaStudy)

 

Myth #7: Drinking a Lot of Water Helps Us Lose Weight

Fact #1: There is no evidence for this catch-all health benefit. To explain, you should drink to replace the amount of water you lose each day. Notably, that means about 4-6 glasses.

Fact #2: The way to determine if you’re hydrated enough is to check the color of your urine. First, light yellow indicates you’re replacing enough lost fluids. Further, a darker yellow or orange is an indication that you should have something to drink. (WeightlossMyths)

 

A Bonus Myth: Working Out at the Gym is More Effective than Exercising at Home

Fact: On the positive side, you may gain a few insights and tips, At the same time, you’re just as likely to achieve the results you want with help setting up a routine, and  doing it at home.

 

Audacious-Aging Logotype

In-Home Personal Training in Manhattan

My name is Jacqueline Gikow. I’ve worked as a personal trainer for a while. I understand bodies, and how to support people who may not like working out. Specifically, I make it easy for you move from a reluctant to willing exerciser. As a matter of fact, you can do this without joining a gym (unless you want to).

Every week I publish an article about health (getting active and fit), or wellness (enriching your life).

Contact me, through Audacious-Aging.NYC®, to learn more, or work with me.

 

Stay connected! Through August I am publishing my blog every other week. In September I resume regular, weekly articles. 

Get informed of my blog posts and important activities 

(I promise not to overwhelm you with emails)

Top ^