Young men lifting heavy weights under trees and making sure they work their chests daily, ladies fleeing from the lightest dumbbells you can imagine and even some professional athletes depriving themselves of water before major events. These groups of people have one thing in common; they have grown to believe in some exercise myths that have no basis at all. In fact some of these could be detrimental to your health and rob you of all your efforts to become fit. We will look at a few exercise myths and attempt to disabuse our minds.
1. No Pain No gain
a. I guess it appears reasonable that the more pain you get from putting yourself under extreme stress, the more you are bound to gain. The answer is a big NO! No Pain No Gain is simply INSANE.
b. We all agree that you will experience some mild to moderate pain or discomfort when you exercise but when pain is severe, kindly STOP and seek professional advice because you may be doing something wrong. You are better off starting slowly and making modifications as your body gets stronger.
c. So the gentlemen who lift heavy weights daily with emphasis on their chest and biceps may never achieve their goals. More in this case is not good. You need to rest the muscles to maximize your gains.
2. There is one best way to exercise
a. A definite NO. Different people need different exercises depending on their level of fitness, age, gender, medical conditions and a host of other factors. Even an individual has to vary his or her exercises over time to avoid the dreaded plateau effect where there is no improvement in fitness though one exercises consistently.
3. The more you sweat the more fat you lose
a. If this were true, the sauna would be a haven for fat loss.
b. “The amount you sweat is indicative of your body’s ability to maintain its normal body temperature” Sweating is simply a way for your body to cool itself and has no relationship to how much energy or calories you are expending.
4. You can target fat loss in one area
a. A common request for most gym goers is to lose pot bellies overnight while keeping other areas intact. You just dialed the wrong number friend, it is physiologically impossible to lose body fat in a targeted area. To worsen matters, areas that gain fat fastest are the last to see fat go – “first in last out” I guess
b. For men the abdominal region is a major trouble spot hence our difficulty in controlling “pot bellies” and our ladies are saddled with three trouble spots; hips, buttocks and thighs.
c. My dear friend, the daily sit ups or abdominal exercises you do will not reduce your pot belly, you will only end up in the land of big hard bellies if you do not combine it with the appropriate nutrition and general cardiovascular exercises.
5. Exercise will surely make you lose weight
a. The scale may not be that friendly to you when you start an exercise programme. You may gain weight as your body changes; you lose FAT and gain lean muscle/tissue which is much heavier. The measuring tape will tell a better story as your measurements reduce and your clothes will also fit better.
b. To lose significant fat and lose weight you will definitely need to combine exercise with a good eating plan.
6. Drinking water before exercising causes cramps
a. Drink water before, during and after exercise. Cramps are often a sign of dehydration so water reduces your risk of cramps while ensuring that you do not stop exercising midway because of fatigue.
7. I can become fat from drinking water
a. Fear not. Drink more water and make merry. Water has ZERO calories and you cannot gain FAT from drinking a lot of water.
b. It may even be advisable to control your hunger pangs and hence food portions by drinking water before meals. Drink on friend!
8. Exercising will make you fat
a. Exercising and eating appropriately have been found to overcome “bad” genes. A new study in the journal PLoS Medicine found that risk for obesity dropped by 27% in physically active adults who were genetically predisposed to weight gain – this must be great news for you if you are from a family that suffers from weight issues. So CONSISTENT training can help you reverse the effects of less-than-perfect genetics.
b. Some people also believe that we become fat when we stop exercising. Well it is not the exercise that causes the fat but you probably did not learn to eat right. Exercising helps you burn more calories, which masks the harm caused by your increased appetite. Don’t blame exercise, admonish your appetite. Talk to a dietitian while you exercise and remember – EXERCISE IS A LIFE-LONG COMMITMENT.

Source:
Dr Kojo Cobba Essel
Moms’ Health Club
*Dr Kojo Essel is a Specialist in Exercise Therapy and a candidate for certification in Fitness Nutrition. He is the CEO of Health Clubs Ghana/Moms’ Health Club

References:
1. www.webmd.com
2. Muscle and Fitness (hers) January/February 2012
3. Cobba’s First Law of Exercising – Dr Kojo Cobba Essel