Here are several of the most common exercise myths Ms. Davis encounters, and the facts.
Myth: No pain, no gain
Fact: "The signs you're getting in shape are subtle," Ms. Davis says. "Anything more than a mild burning sensation in your muscles as you're exercising means you're injuring yourself."
Instead of pushing to the point of pain, "track your progress by keeping an exercise log," Ms. Davis suggests. Monitor laps, reps, time or distance.
If you walk around your local high-school track every night after dinner, jot down how many laps you can do within an allotted time. As your fitness level improves and your number of laps increases, your exercise log will indicate your improvement.
Myth: You have to be in shape to work out
Fact: Exercising will get you in shape.
Begin with a 15-minute walk. "Or go outside and play with your children -- anything to begin incorporating exercise into your life," Ms. Davis says.
You should aim for 30 minutes of exercise three to four days per week. If you don't have a continuous, half-hour block of time in which to work out, break up your exercise routine into three 10-minute segments each day.
Myth: Some people are too old to work out
Fact: You're never too old.
"You can start exercising at any age," Ms. Davis says. This is underscored by recent strength-training studies showing that even people in their 80s can benefit from exercise. But check with your doctor before starting an exercise program, especially if you're older than 35.
If you've never exercised before or have a health condition such as diabetes or heart disease, "consider working with a qualified personal trainer to get started in the right direction," Ms. Davis says. The trainer should have experience in training people who are your age and at your level of fitness.
Myth: To exercise, you have to look the part
Fact: Expensive, tight-fitting clothes aren't required.
"Comfort is key," Ms. Davis says.
Myth: A little exercise doesn't count
Fact: Any activity is better than none.
"Even 10 minutes of exercise here and there can get your heart rate up a little and increase your circulation," Ms. Davis says. "You'll also feel more alert."
For example: Taking a walk around your office building or across the parking lot can improve your health.
Myth: Don't drink water unless you're thirsty
Fact: It's important to drink water or other decaffeinated fluids before, during and after exercise.
Take a water break even if you're not thirsty. "You need to consistently replace the fluids you're losing when you exercise," Ms. Davis says. "Otherwise, you can become dehydrated to an extent that affects your general well-being and performance."
Myth: You don't have to exercise
Fact: No matter what kind of weight-management program you're on, dieting or diet medication alone can't do it all.
"Studies show you must include an exercise component if you're trying to lose weight and keep it off," Ms. Davis says. "That doesn't mean exercising for just a few weeks. It means exercising for life."
To make exercise a habit, "find an activity you enjoy," she says. "Whether it's golf, ballroom dancing, in-line skating or weight lifting, it has to be fun or you won't stick with it."
About This Article
Publication: Vitality magazine;
Publication Date: October 1997;
Author: Sandra Gordon;
Source: IDEA;
Source URL: http://www.ideafit.com/;
Online Editor: Dianna Sinovic;
Online Medical Reviewer: Cynthia Godsey, M.S.N., F.N.P./C., Gordon Lambert, M.D.;
Date Last Modified: 4/21/04
