10 Incredibly Common Exercise Myths, Completely Demystified

by Sheri Colberg, dLife.com

This article was originally published on dLife.com—a website dedicated to helping people with diabetes live happier and healthier lives—as “Exercise Myths,” and is reposted with permission from the author.

How often have you heard things about physical activity that sounded right, but that you really did not know whether to believe or not?

Should you work out in a "fat burning"range? Is weight training going to make you bulk up? Will your muscles turn to fat if you stop working out? Do you need to eat a lot more protein to get bigger muscles? Confused?

We're here to tell you the truth about 10 of the most common myths and misconceptions you'll hear about exercise and physical activity.

Myth #1: Exercise Makes You Tired.

Although you may feel somewhat tired during a workout session, when you're done you usually feel more invigorated for a while afterward, not less. Doing any regular physical activity is guaranteed to raise your overall energy levels and may help you to better handle everything you have to undertake during the day. If you're having trouble concentrating at work or getting too stressed, the best remedy is a short walk or other physical activity to clear your mind, bump up your energy levels, and decrease your mental stress. Doing regular physical activity also helps you sleep better at night, leaving you more refreshed and energetic during the day.

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Myth #2: If You Want To Lose Fat, You Have To Work Out At A Fat Burning Range.

Exactly what is the a "fat-burning" range you see on a lot of aerobic exercise machines? You have to understand what fuels your body uses during rest and exercise. Typically, during rest 60 percent of your energy needs are supplied by fat (stored or eaten), with the other 40 percent coming from carbohydrates. As soon as you start to do any type of physical activity, though, carbs go up to a much higher percentage of your total energy supply. In fact, when you're doing moderate aerobic exercise like brisk walking, you'll use very little fat, so you're burning mostly carbs even when you're in a so-called "fat-burning" range. During more vigorous exercise, your body can't use fat effectively, so almost all energy is supplied by carbs. Yes, you do use slightly more fat at a lower intensity, but the main fuel during any type of exercise is carbs. You use plenty of fat during recovery from exercise, though, so just try to expend as many calories during exercise as possible without worrying about what types of fuels are supplying them as it's irrelevant.

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Myth #3: When You Don't Use Your Muscles, They Turn Into Fat.

Have you ever found yourself looking at someone who used to be more fit and thinking that his or her muscles had really turned into flab? While there is no discounting how it looks, it is physically impossible for muscles to turn into fat. What is really happening is this: when you work your muscles regularly, they can increase in size or simply look more toned; if you stop using them, the muscle fibers will atrophy and disappear. As your muscle mass decreases, so does the amount of calories you need. If you don't start eating less, you'll gain fat.

Myth #4: Lose Weight First Because Weight Training Will Bulk You Up.

This myth probably arose because you can look bigger as your muscles are stimulated to expand out with heavy weight training. Women are especially worried about bulking up and getting bigger arms or legs. If you're losing fat all over (including from under your skin) while you're gaining muscle mass, you'll stay about the same size. If you gain muscle without losing fat, you may look slightly bigger, or simply more toned. Either way, most people don't gain enough muscle from weight training to ever look bulked up. More likely, you'll just look more toned. When you first start exercising, your weight may go up slightly or just not come down as much as you think it should, simply because as you gain muscle while losing fat, the heavier of the two (muscle) will keep your scale weight higher. Focus less on your scale weight and more on your measurements and how well your clothes fit.

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Myth #5: No Pain, No Gain.

If you've ever hung around a gym, you're sure to have come across this myth. The "pain" part of exercise results from the build-up of acids in active muscles (like lactic acid), and acids drop the pH of your muscles and make pain receptors more sensitive. Usually, it's just a sign that you're working hard or that your muscle is fatiguing. However, you can certainly have gains in your strength and endurance without pushing yourself to the point of having a lot of pain in the process. The more fit you become, the more easily your body can clear out those excess acids produced by physical activity. Too much pain can also signal that you are injured or at risk of injury.

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Myth #6: Lifting Weights Slowly Builds Larger Muscles.

Remember how we just debunked the "no pain, no gain" myth? If you try lifting weights more slowly, you'll certainly feel the pain, but it absolutely doesn't mean that your gains will be more. Lifting weights slowly when you could lift them faster will build more muscular endurance not more muscle. In Fact, lifting the heaviest weight as quickly as possible can create bigger muscles. But if you can lift a weight very quickly and easily, try a heavier weight for best results.

Myth #7: Working On Your Abdominal Muscles Will Give You A Flat Belly.

You've probably always heard that if you want to get rid of that stomach flab you have to do a lot of abdominal work, but don't be fooled into believing that. As much as we'd all like to pick and choose where we lose our fat, it is not possible to spot reduce, and doing hundreds of crunches will not make you lose stomach fat any faster than you lose it from the rest of your body. If you want a flat belly, you can work on toning your abdominal muscles, but focus more on simply burning off excess calories.

Myth #8: The More Exercise You Do, The Better Off You'll Be.

There is a limited benefit to anything and that includes exercise that is excessive. When you do more than 60 to 90 minutes of aerobic exercise daily, you're much more likely to develop injuries such as stress fractures, tendinitis, bursitis, and other joint issues. The latest research actually shows that you are better off doing slightly more intense exercise for less time, which you can do with any type of interval training. You can push yourself a bit harder from time to time during a workout, or do the whole thing at a higher intensity if you can, while cutting back on the duration and you will gain the same benefits, or even more.

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Myth #9: If You Want To Gain Muscle Mass, You Have To Eat More Protein.

Ah, yes, the protein myth. It is true that you have to eat some protein to gain muscles (muscles are made of amino acids, the building blocks of protein). And, yes, active people do need more protein that sedentary ones, but not that much more. In fact, athletes don't need more than 0.75 grams of protein per pound of body weight in training. A sedentary person needs half that. Most Americans already eat well over 15 percent of their calories as protein: about 75 grams of daily protein in a 2,000 calorie diet (or 112 grams per 3,000 calories), more than enough to cover protein needs. Taking in some protein (especially whey) with carbs right after hard workouts may be beneficial, but make sure your protein is coming from good sources. Try eating eggs or drinking milk after exercise.

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Myth #10: If You're Not Sweating, You're Not Working Hard Enough.

Everyone equates sweating with working hard, but that simply isn't always the case. People vary in their sweating rates. Being physically trained improves your ability to sweat more and to start sweating sooner, but men always tend to sweat more than women. Sweating is related to not only exercise intensity, but also to the environment. If it's hot and humid, you're going to sweat more, even if you're not working hard. You will also sweat less if you're dehydrated or lose too much fluid while you're working out as your body has mechanisms to limit fluid losses to keep enough in your blood. So, sweating is not a reliable indicator of your effort level.

Have we put all your excuses to rest? Helped you get up and get going? Or are you still trying to find the motivation you need to make a change in your fitness routine?

Remember that even a small change can lead to big results.

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