[4/4/12] Wednesday Wellness: 6 Fitness Myths

6 six fitness myths you shouldn't buy into......and six truths to take straight to the gym

By Patricia King for Lifetimetv.com (MSN Health, 12/04)

Myths are perfect for bedtime and stories around the campfire, but less-than-truthful tales have no place in your fitness routine. Buying into these popular exercise myths will not only hinder your get-in-shape goals, but some may actually harm you.

Myth # 1: "If I'm not sore the next day, I didn't work out hard enough."

Truth: The self-suffering adage "No pain, no gain" simply isn't true. "You should be sore for only the first few days of a new exercise routine, because your muscles aren't used to the activity," says Wayne Westcott, Ph.D., fitness research director of the South Shore YMCA in Quincy, Massachusetts. In fact, if you exercise consistently, feeling sore means you've overextended yourself -- you've gone above and beyond where you need to go, and it makes sense to take a day off, says Shay McKelvey, R.N., M.S., a spokesperson for the American Council on Exercise.

Myth # 2: "If I drink water when I exercise, I'll get cramps."

Truth: Guzzling fluids while biking, hiking, running or aerobicizing does not bloat your body or hamper your athletic performance, says McKelvey. In fact, it helps. "After an hour of exercise, your body can lose more than a quart of water, and if you don't replenish that fluid, you run the risk of dehydration," says McKelvey. More than simply making you feel parched, losing an excess of water during workouts can result in exhaustion, muscle cramps and loss of coordination -- all of which can lead to injury and potentially fatal heatstroke. To prevent dehydration, drink eight ounces of water right before your workout, and eight ounces every 15 minutes during exercise. Afterward, gulp another eight ounces. And if you have a long, intense workout (more than 45 minutes), go for a sports drink such as Gatorade to replace lost electrolytes. (Electrolytes are nutrients that affect fluid balance in the body and are necessary in order for our nerves and muscles to function.)

Myth # 3: "If I don't make it to the gym three days a week, I'll never get fit."

Truth: Can't make it to the gym on a regular basis? Don't toss your get-fit dreams out the window. While the surgeon general recommends that you get moving for 30 minutes a day, the activity doesn't necessarily have to be hard-core -- nor does it need to take place in a gym. Say you sweat up a storm once a week in step class or you spend Sunday afternoons lifting weights. If you supplement those tougher workouts throughout the week by toting your toddler through the mall, taking a brisk lunchtime walk and scrubbing the windows, you'll meet your activity quota. Every activity counts -- taking the stairs, hoofing it in the parking lot, pulling weeds in your garden. When you're super time-crunched and can't spare even one 30-minute session on the treadmill or in the weight room, run or walk for just 15 minutes, or ratchet down the number of strength-training sets from two to one; you'll still be doing enough to maintain a healthy body, says Dr. Westcott.

Myth # 4: "Weight lifting will make me bulk up."

Truth: Even if you wanted to get bodybuilder-type muscles, a woman's genes make it nearly impossible. "Women don't have the testosterone that men do to build those muscles, so unless you're very muscular to start with, or you're taking steroids, you don't have to worry about bulking up," says McKelvey. On the contrary, weight training is one of the best ways to stay slim. "Strength training burns calories post-workout, and as you build muscles, you burn more calories throughout the day," says Westcott. "Muscles work miracles on your metabolism," says Lifetime Television's fitness guru Denise Austin. "For every pound of muscle you add, you automatically burn an extra 35 to 50 calories a day."

Myth # 5: "Exercising my lower abs will get rid of my potbelly."

Truth: Spot-reducing doesn't work. "There's no way to isolate the bottom half of your abdominal muscle. If your body stores fat in your lower belly, no amount of crunches will get rid of that pouch," says McKelvey. Try spending less time doing crunches and more time on the treadmill, stair climber or bike. "Contrary to popular belief, abdominal tone doesn't come from doing a million crunches. In fact, you may already have abs of steel -- they could just be covered by a layer of insulation," says Austin. "Instead of doing 10 or 15 minutes of crunches, try three to five minutes of exercises targeting different abdominal muscles as well as your lower back. Spend the extra five to seven minutes burning fat with a cardio activity such as running."

Myth # 6: "Light weights on my arms or legs will up my exercise benefit."

Truth: Many runners (and walkers) believe that carrying one- or two-pound handheld weights, or fastening them to their ankles, while exercising boosts their workout results. Don't bother, says McKelvey. Running with weights might burn a few more calories, but the increase is minimal -- they really will just slow you down -- and the risk is great. "Ankle weights are especially dangerous because they throw off your gait, increasing your risk of back strain and ankle, knee, and hip injury," explains McKelvey. Bottom line: Use weights only for strength training (see Myth # 4).