There are a lot of misconceptions about exercise, some of which were created by people who simply don’t want to exercise, but some are long held beliefs that have been proven untrue with new scientific research. For instance, strength training is often consider by the public as a workout for a young man. Many people believe that children, women and the very old won’t benefit from it because of their lack of testosterone, but that’s just not true. It doesn’t matter your age or sex. Strength training is extremely beneficial for girls and older women. It decreases their potential for osteoporosis and helps prevent weight gain. No matter what the sex of the child, strength training is important. Make it fun.
You can’t reverse the damage of years of inactivity.
That’s just FALSE! If you’ve been a couch potato for a long time, there’s still hope. Before you start any program of exercise, you need to check with your health care professional first. As a personal trainer, I assess each person’s level of fitness before I create their program. Some people have further to go than others, but they can get back into shape. It takes hard work and consistency. Studies show that with a program of exercise, you can reverse osteoporosis, improve blood pressure, improve blood sugar and that’s just the start of the list of benefits.
Cardio workouts and running burn fat efficiently.
This is another big FALSE! While cardio is great for endurance, burning fat is based on the number of calories you use and nothing is better than strength training for that. Walking or running faster will help, but you’ll get more bang from a half hour of strength training than a half hour of jogging if weight loss is the goal.
If you can’t workout hard for at least an hour, there’s no reason to exercise.
Studies show that people benefit from 150 minutes of exercise each week and do even better when it reaches 170 or more. That time is not necessarily to be done all at once. In fact, it’s better to spread it out over a week’s time. One study showed that working out ten minutes at a time, three times a day, five days a week, whether it was walking, running lifting weights or calisthenics, provided great benefits. No matter what you do, you’ll get some benefits. Personal trainers are here to insure you get the most benefit for your time.
One misbelief is that exercise is the total answer to good health and weight loss. You need to eat healthy too.
Older people shouldn’t exercise because of heart conditions and potential bone breakage. FALSE! We’ve addressed the benefit of exercise for osteoporosis. It’s also makes the heart stronger.
Stretching is the best warmup. False. Static stretching, like simply touching your toes, isn’t nearly as good as dynamic stretching, exercises that get all your body muscles working together and improve your range of motion. You’ll be continuously moving while stretching.
If you’re not in pain, your workout is no good. FALSE! The old “no pain, no gain” adage isn’t true. While you’re bound to have some muscle soreness, severe pain is a warning sign.