John Ray is a fitness enthusiast. He is interested in topics related to health, fitness, and exercise. He loves to share his knowledge.
Debunking Common Exercise Myths
Exercise is a very personal matter and is dependent on the individual's point of view and objective. It is very significant to make yourself physically active. Generally, long life expectancy and the desire to perform well are among the reasons why people exercise.
Exercise promotes health and improves one's quality of life. Therefore, it should be a lifetime habit. In enhancing your fitness, you must understand the advantages of exercise, as well as the danger of overexercising.
Strictly avoid overexercising. The danger signals that indicate that the activity is too strenuous are when the heart is beating rapidly for more than 10 minutes after exercise, feeling tired the following day, and experiencing muscle soreness.
Aside from overexercising, there are more misbeliefs in achieving a healthy and improved health and body. It includes knowledge of how you eat, a selection of physical activities, and more.
There are various things to recognize in improving your fitness. First of all, you should know the facts and fallacies of health, fitness, and exercise. Some of the fitness fallacies can cause health problems if not corrected. Here are some of the fitness fallacies mistakenly believed by many and their corrections supported by health and fitness experts.
Fallacy 1: Skipping meals will help you lose weight.
Fact: When you skip meals, your body fights back by slowing down your metabolism. Metabolism is the rate at which you burn calories. When metabolism slows down, it is harder for you to shift weight, and your system shifts into starvation mode. You will lose weight more efficiently if you eat several small meals a day rather than one or two large ones.
According to Dr. Neha Sanwalkha, a consultant scientist and nutritionist in India, skipping meals is bad for your health and is not good if you want to lose weight. According to her, there are seven bad effects of skipping meals.
7 Negative Effects of Skipping Meals
- Changes in blood sugar levels
- Affects your mood and concentration
- Alters your metabolism
- Increases your risk of diabetes
- Lowers your nutritional intake
- Affects your blood pressure
- Causes indigestion problems
Fallacy 2: All fat is bad for you.
Fact: Fat is the principal fuel of the body. Unsaturated fats included in foods like nuts, avocados, and fish are essential fats needed by the body. They also help build hormones and cells. According to Dr. Ahmed Zayed Helm of Consumer Health Digest, unsaturated fats help improve the overall health and well-being of an individual.
According to the study conducted by Frank Hu at Harvard T. H. Chan School of Public Health, there was a correlation between the consumption of unsaturated fats and a lower mortality rate. Taking unsaturated fats help prevent cardiovascular diseases, neurodegenerative disease, respiratory disease, and cancer.
However, eat unsaturated fats moderately. According to studies, excessive eating of unsaturated fats could result in a gain of weight. Other foods rich in saturated fats or dietary fat are:
- Raw peanut butter
- Olive oil
- Soybean oil
- Canola oil
Fallacy 3: Exercise can turn fat into muscles.
Fact: This is one of the biggest misconceptions about fitness and exercise. Muscle and fat are two different kinds of tissues and cells, and one can never turn into the other. The two have distinct compositions. Muscle tissue has protein, water, and glycogen while fat is consists of bundles of fatty acids. Therefore, fatty acids can't turn into proteins.
Below is a video that explains the distinction between fats and muscles.
Fallacy 4: Healthy young individuals do not require physical activity.
Fact: When the body is active, muscles are improved while body fat reduces. Through inactivity, both young adults and adolescents will lose the health advantage. Exercising on a regular basis helps improve an individual's overall health and wellness.
According to the Australian Government's Physical Activity Guidelines, doing any physical activity is better than doing none. As stated in the guidelines is the accumulation of time for different intensities of physical activities. According to them, accumulate 150 to 300 minutes of moderate-intensity physical activity or 75 to 150 minutes of vigorous-intensity physical activity, or an equal combination of both each week.
Benefits of Regular Physical Activity
- Reduce risk for heart diseases
- Better weight management
- Lower blood cholesterol levels and blood pressure
- Reduce the risk of obtaining cancer and diabetes
- Results to stronger bones, muscles, and joints
Fallacy 5: If there is no pain in exercise, there is no gain.
Fact: Exercise should not cause physical agony. Many of you believe that pain during workouts signifies progress. Honestly, this is the farthest from the truth. It is unnecessary to work out to the point of experiencing severe pain. Expect moderate soreness if the body has not been working specific muscles. When exercise becomes painful, it is a sign to cease overexertion, or else you will experience muscle and bone injuries.
According to experts, a good rule of thumb to follow is: if it hurts, do not continue exercising. Even little pain of the muscles and joints are indications that you need rest. Many fitness enthusiasts believe that exercise should be fun and enjoying not a rigorous workout. It is essential to consider comfort while doing your workouts.
Below is a video of Coach Lav from Goodlife Fitness explaining that "No pain, no gain" in fitness is a myth.
Fallacy 6: The more you sweat, the more you lose body fat.
Fact: Sweating is dependent on humidity and temperature. In cold countries, you do not sweat profusely, but you still utilize your body fat for energy.
According to Jenny Scott, an Education Advisor for the National Academy of Sports Medicine "Sweat is not a gauge of how hard you are working." During exercise, the sweat in your body indicates how hot your body so it cools down. So, a hotter core temperature does not mean more calories burned.
Fallacy 7: As long as people work out on a regular basis, they can eat whatever they desire.
Fact: The truth is, exercise does not burn your fats as you think. You must always remember that regular exercise and a balanced diet go hand in hand. The main logic is you will lose weight if you burn more calories than you expend, considering a healthful diet. The calorie intake must be less than the calories you burn.
Eating anything you want is not a debt that is payable by too many workouts or overtraining. The combination of exercise and a healthy diet is both a commitment and discipline. You should not aim for improvement only in the shape of your body, but you should also strive for better and healthier living.
Fallacy 8: Getting in shape requires having a membership in a gym.
Fact: Shaping up does not require membership in a health club or going to a gym. Choose an enjoyable physical activity like walking, jogging, biking, playing tennis, swimming, rollerblading, or other safe, healthful activities that can inspire your body to be in motion.
However, if you have the means to register for a gym membership and you want to have a trainer, then it is all up to you. To make it more exciting and enjoyable, you can mix the gym sessions with your favorite outdoor or indoor physical activities.
Fallacy 9: Engaging in exercise during menstrual flow is harmful.
Fact: Do not stop training entirely even during menstruation because a loss of five or more days will lower your conditioning level. Do light exercises if you are unable to continue in a regular workout.
Even just as simple as walking is an activity, and it may help you feel better. According to health specialists, "Your best bet is to do some light and easy movement that helps reduce inflammation via blood flow." Yoga is also a good choice of exercise during your menstrual period. It helps you improve your concentration and flexibility.
Below are some light exercises you can do during your menstrual period.
Fallacy 10: Weight training is harmful for women.
Fact: Women have heavier coats of fatty tissues and have 15–20% less muscle mass than men. Compared to men, they lack strength. To overcome these, work with different pieces of training for strength. It will improve your strength, develop endurance and muscle tone, firm sagging areas, and enhance appearance, posture, and physical efficiency.
Weight training is necessary for sports where strength and power are essential like swimming, basketball, and volleyball. It is a woman's best protection from injury in supporting muscles like ankles, knees, shoulder, and neck.
Fallacy 11: Running is not for everyone.
Fact: Running is for everyone, but not everyone is a good runner. Humans have different movements and abilities, but that is not an excuse for running. Experts believe that in a span of time, anyone who is eager to do running can develop his/her running form with continuous running and with the help of coaches or trainers. Running is a form of exercise that brings so many health benefits.
Benefits of Running and Jogging
- Helps to build strong bones
- Strengthens muscles
- Improves cardiovascular fitness
- Burns plenty of kilojoules
- Helps maintain a healthy weight
Fallacy 12: Exercise will affect an athlete's heart.
Fact: You cannot damage a sound heart by exercise. Positively, it enhances the heart muscle's efficiency. It also develops the heart more fully, making it denser, huger, and slower, and taps more blood per beat than a person's heart with no exercise.
According to Doctor Kerry Stewart, a professor of Medicine and an expert in Cardiovascular Diseases, Hypertension, Obesity, Peripheral Arterial Disease (PAD), exercise has seven significant benefits to the body, which affect the heart and are helpful to athletes.
7 Physical Benefits of Exercise
- Lowers blood pressure
- Good for weight management
- Helps strengthen muscles
- Supports you to stop smoking
- Lowers the risk of diabetes
- Decreases stress levels
- Reduces inflammation
Fallacy 13: Exercise makes women less feminine.
Fact: Women do not develop and retain muscles unless they indulge in continuous hard weight training for a very long time. Men have different body statistics from women, and it does not entitle that exercise should only be for men.
Due to various health problems and obesity, many of both men and women started to live healthier lifestyles. The gender inequality in the concept of exercise vanished. Through time, there are many exercises developed particularly for women. Below is an example video that shows the appropriate exercises for women and men.
Fallacy 14: The proper way of breathing is through the mouth.
Fact: Mouth breathing allows air to enter and exit much faster. Nose breathing is the proper way of breathing. It allows air to enter and any particle present in the air into the nose and filtered by the cilia before it goes to the lungs.
According to professionals, nose breathing is the optimal way to breathe. They say that nose breathing has numerous health benefits. It increases the circulation of blood oxygen and carbon dioxide levels, slows the breathing rate, and improves overall lung volumes.
Other Facts about Physical Fitness That You Must Know
- Pain occurs most frequently in unconditioned individuals. Insufficient oxygen in the diaphragm causes pain. As your conditioning level improves, side stitches sometimes happen.
- To avoid muscle cramps, increase your fruit intake, especially bananas. Be sure to drink plenty of fluids before, during, and after exercising.
- While exercising, you should wear light clothing and, whether or not you feel the need, drink ample amount of liquid.
- Begin with a short, low-intensity workout. Short, high-intensity workouts will achieve aerobic conditioning and may lead to excessive fatigue and injury.
- Achieve healthy levels for life by following the concepts of fitness.
- Pure, cold water is the best replenishment fluid during exercise, rather than beverages with sugar in them.
- Do not take salt tablet during exercise. Salt tablets cause nausea, vomiting, and gastric distress. Excess salt increases load in the kidneys, and without adequate fluid intake, a state of dehydration can increase. Salt tablets rob the cells and increase the chances of cramps and heat stroke.
- Running and jogging - health benefits - Better Health Channel
Running helps build strong bones, strengthens muscles and helps maintain a healthy weight.
- Nose Breathing vs. Mouth Breathing - Which is Better? – Breathing.com
Confused at what is better for your health? Learn how and why nose breathing is better than mouse breathing. Know the advantages of nose breathing and issues caused by mouth breathing. Learn how to practice and improve your nose breathing.
- Exercise during your period: 4 Reasons you should absolutely do it
Find out how you can make the best of doing exercise during your period and how it can improve your well-being and help fight menstrual cramps and PMS.
- 7 Heart Benefits of Exercise
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
© 2018 Ray
Miebakagh Fiberesima from Port Harcourt, Rivers State, NIGERIA. on October 13, 2018:
Hi, Ella, how useless are natural diets from the rumor you listen to? Do we fitness enthusiasts need to swallow chemicals in the form of vitamins and minerals every day? Thank you.
Miebakagh Fiberesima from Port Harcourt, Rivers State, NIGERIA. on July 15, 2018:
Hi JR, I agreed. But as keep fit enthusiast, don't you realize the bloodstream should be alkaline all the time? Increasing banana consumption will change the alkalinity of the blood to acid, and the reaction could be adverse. I do not say one should not eat a banana. I just took a cup out of my freezer and eat it moments ago after sipping a glass of lime juice. You are very much welcome. Have a great day too. Happy hubbing!
Ray (author) from Philippines on July 14, 2018:
Hi, Miebakagh Fiberesima. You are very welcome. Those fruits you mentioned are a good addition to bananas. The bottom line is increasing the intake of any fruit. Have a great day!
Miebakagh Fiberesima from Port Harcourt, Rivers State, NIGERIA. on July 14, 2018:
Hello John Ray, this is a very good and informative hub. However, you recommend bananas especially among fruits to eat. Good as this may be, other fruits like citrus fruits, specific lime, lemon, and grapefruits are better. Grapes are also good. This is informed by the fact that these are alkaline and matches the bloodstream ph7 or hydrogen ion index. Banana, after digesting becomes acidic in the bloodstream, Just a cup of banana is ok to eat. Thank you for speaking much of my mind.