Most Common Exercise Myths Debunked

Don’t let half-truths and misconceptions get in the way of your health and fitness goals. In this article, we will debunk the most common exercise myths that many people still believe (perhaps, including you).

  • Myth #1: Women who lift weights will become bulky and muscular.

According to the former female bodybuilder Alice Burron, she would spend around 4 to 5 hours per day when competing in order to build some muscles. To become bulky, you would need to overload your muscles. It is extremely difficult for women to build significant amounts of bulk because they have too much estrogen.

The reason men build muscles much faster is because they have testosterone. So for all the women who go to the gym, DON’T BE AFRAID OF USING BARBELLS/ DUMBELLS. Without strength training, you’re missing out on its benefits such as increasing lean muscle mass, reducing your body fat, and burning more calories. It is recommended to perform strength training exercises for at least 3 days per week.

  • Myth #2: Weight is the only indicator for the effectiveness of your workout.

When newbies go to the gym, they tend to weigh themselves everyday to check the difference that their routine makes. After several weeks when they see that there is no downtrend on their weight, they become impatient and automatically believe that they are not accomplishing anything. However, what they don’t realize is that exercise can turn body fat into muscles, which is one of the possible reasons why there is no apparent decrease in weight.

Moreover, constant exercise can minimize risk factors such as the level of your blood sugar. With this, it is wrong to believe that your workouts are pointless. You are actually experiencing health benefits without knowing it. Always remember that weight is not the ultimate indicator of fitness.

  • Myth #3: You can spot reduce to achieve sculpted abs and tones legs and arms.

You may do crunches all you want, but there is a good chance that you won’t see muscle definition and sculpted abs simply because there is a layer of fat on top of them.
It is wrong to focus on a single part of your body—what is more effective is to try to exercise your whole body. Keep in mind that unless the body fat is gone, you won’t achieve well-defined muscles. Do a combination of stretches, cardio, aerobics, and strength training for best results.

  • Myth #4: No pain, no gain.

This is probably one of the most common myths that many people still believe in. They say that if you don’t feel pain while working out, you are not doing it right and are not benefitting from your exercise routines. Feeling discomfort while working out is fine, but the pain doesn’t have to be that intense.

If your exercises are too difficult to the point that you feel like you’re about to pass out or can’t continue the session anymore, you have a higher risk for injuries and burnout.

If you want to have a fit and healthy body, you should know what kinds of food to eat and exercises to perform. You should forget about old inaccurate ideas and gain more knowledge about your health and body to be able to accomplish your goals effectively. However, in this internet age, misinformation is rampant. With this, it is important to double check facts and use reliable sources when researching about health and fitness.

5 Safety Tips for Exercising

Exercise is necessary for us to stay fit and healthy. Combined with a good eating plan and healthy habits, you have the recipe for a good and happy body and life. Although exercise is necessary and healthy it can be dangerous if not done correctly. Today, we want to share some exercise safety tips to make sure that you don’t get injured and only get results.


1. Warm Up and Cool Down

It is important that you give your body the opportunity to warm up for 5 to 10 minutes before you start doing your vigorous exercises. The same goes for cooling down. If you do a cool down routine after your session, you will experience less soreness and stiffness.

2. Start Slow

If you are just starting to exercise, pace yourself. You should allow yourself to do harder and more vigorous exercises gradually. Build it by starting slow and moderate and increasing intensity as you get stronger.


3. Don’t Overdo It

When you over-exercise, you can cause more damage than good. Overuse of your muscles and joints can lead to stress fractures, joint pain, etc. It is important to do a variety of exercises that can work all the muscles and joints. It is also important to give your body enough of a resting period before you start again.

4. Listen to Your Body

Your body will tell you when it is sick or tired. You need to listen to it. When you are sick, you should not exercise as it can damage your heart muscle. If you get tired, let your body rest. It is important to listen to what your body is telling you because it knows what it needs.


5. Drink Lots of Water

Before, during, and after you exercise you should drink lots of water and/ or drinks that will replace the minerals and salts that you lose while training. It is important to replace the electrolytes you lose during exercise.

Take these safety tips to heart and you will have an enjoyable experience. Also, try to wear clothes that are comfortable, breathes, and stretches and as you move.