Exercise Myths
There are more myths about exercise than there are gods on
Mount Olympus. Maybe you heard one at the gym, read it in a magazine, or saw it
on the Internet. Regardless of the source, exercise myths can stand in the way
of getting the physical activity you need to stay trim, fit, and healthy. Here
are some common falsehoods and half truths about exercise, followed by a
reality check.
Reality: Many people overestimate the number of calories
used during exercise. For example, a 175-pound man burns about 140 calories on
a 30-minute walk. However, if that same man sits down after his walk and eats
an energy bar – which has about 250 calories – he loses the calorie-cutting
benefit of exercise, and then some.
Remember, to lose weight you need to use more calories than you take in.
Myth: If I have no energy for physical activity, it’s best
to rest.
Reality: Physical activity can actually help you feel more
energetic. Plus, you can plan your physical activity for the times of day when
you have the most energy. Go to bed earlier to make sure you’re getting enough
rest. Take it slow if you’re just beginning an exercise plan – start out with a
walk around the block, not a marathon.
Myth: To lose weight, I should only focus on aerobic
exercise.
Reality: While aerobic exercise helps you burn calories,
strength training helps you reduce body fat, increase your lean muscle mass,
and burn calories more efficiently. It’s also important to stretch and exercise
your core muscles for flexibility, balance, and good circulation.
Myth: I should push myself to the limit to get the benefit.
After all, as the old saying goes, “No pain, no gain."
Reality: Exercise shouldn’t hurt. A little muscle soreness
when you do something new is okay, but soreness doesn’t equal pain. If it
hurts, you’re probably pushing yourself too hard.
Myth: I should drink a sports drink when I exercise.
Reality: It’s important to stay hydrated when you exercise,
but zero-calorie water is often the best choice. You don’t need electrolytes
and carbohydrates found in sports drinks unless you are doing vigorous exercise
for an extended amount of time.
Myth: I shouldn’t bother working out unless I can exercise
for at least 30 minutes.
Reality: Studies show that doing multiple 10-minute bouts of
moderate-intensity activity throughout the day can add up to big health
benefits.
Don’t let these and other myths about exercise sabotage your
workout. If you’re uncertain about an exercise-related claim you hear in a
locker room or from a know-it-all friend, ask a certified fitness trainer to
set you straight.
-- Tricia Hardy, Registered Dietician and Health Strategies
Director at UnitedHealthcare
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