Busting the biggest fitness fictions

H

umans have a bottomless capacity to create intriguing myths that take on the proportions of truth. Nowhere is this truer than when it comes to fitness and exercise. Just ask Henny Zeidel. She runs a fitness studio in Brooklyn and is perfectly positioned to hear the most outrageous and fascinating stories.

“Exercise is surrounded by myths that discourage people from starting a healthier lifestyle,” she says. “I’ve heard so many misconceptions that need clearing up.”

Here is a sampling of the few most common ones:

Myth: Weight training will make you look bulkier.

When some women think of weight lifting, their minds immediately go to the carnival strongman. That’s certainly not a goal on any woman’s bucket list, so they avoid weight training. But it’s nearly impossible for women to build the kind of muscle they’re deeply afraid of.

“Building big muscles takes intense training, specific diets, and years of effort, which most people don’t do,” Henny says. “For women, weight training creates a toned, strong body, not bulk.”

That kind of big muscle takes a long time to build. We’re talking about spending several hours weight lifting every day, multiple days a week, for years. Most women aren’t putting in that kind of time strength training. Plus, in order to build huge muscles, you need testosterone — and a lot of it.

Muscles don’t grow from nothing. Building bulk requires a protein-heavy diet and loads of calories. But the average caloric intake for a woman — between 1,800–2,400 calories a day — isn’t enough to build bulky muscles, and if it exceeds that, the additional calories are usually not protein.

The truth is that you can build muscles and make them stronger by upping the weights you use and adding reps. But making your muscles stronger doesn’t mean you’re adding volume — bulk — to your muscles.

Myth: Fat loss can be targeted.

It’s definitely possible to lose fat when you exercise. But you can’t target a specific area for fat loss. When you lose weight, you lose a combination of muscle, fat, and water.

One study looked at two groups of people who wanted to target abdominal fat. Everyone in both groups started a healthier diet, but one group added a regimen of core exercises. There was no difference in the amount of abdominal fat loss between the groups.

Factors beyond our control decide where we lose fat first. One factor is genetics. Genes account for 60 percent of where fat is stored and lost. Another factor is gender. Women have more fat stores, and tend to lose fat first from their faces, calves, and arms. Age makes a difference, too. As women and men age, more fat is stored around the abdomen, and it’s much harder to get rid of.

Myth: Exercise will make me more tired than I already feel.

“People worry exercise will leave them exhausted,” says Henny. “But regular movement makes your body more efficient, and over time, reduces tiredness instead of adding to it.”

Exercise boosts energy levels. When you exercise, your body sends oxygen and nutrients to your tissues. Exercise also improves your cardiovascular system, making your heart and lungs healthier. This makes you feel stronger — and more energetic. It also improves sleep quality, giving your body another way to feel less tired.

Myth: I need to spend lots of time exercising in order to become fitter, and I don’t have the time.

Time is one of the biggest obstacles standing in the way of fitness, but you don’t need massive chunks of time to achieve a fitter lifestyle.

“Consistency matters more than time,” says Henny.

Short workouts — 20 minutes a few times a week — can improve strength, stamina, and heart health. Consider a HIIT or Tabata routine, which are short bursts of intense exercise and go a long way toward improving cardiovascular health. You can also incorporate exercise into your daily routine by walking instead of driving and taking the stairs instead of the elevator.

Myth: Exercising is going to be painful. I already have pain, and I don’t want more.

It’s normal to experience some soreness after exercise, especially if you’ve never exercised before or you’ve upped the intensity of your regular regimen.

“Overdoing it can cause soreness,” says Henny, “But moderate movement done right can ease pain by strengthening muscles and joints.”

Of course, you need to pay attention to your body, and if your body is in pain, it may be because of an injury. If you have pain and also one or more of the following, you should not exercise:

• The pain started with a sound like a pop or crack.
• You feel unstable on your feet.
• There is swelling.
• The pain makes you modify your movements.
• Your range of motion is limited.

If any of these myths were holding you back from exercising, reconsider and give it a shot. Exercise can improve your life by making you stronger and fitter and giving you the energy to do the things you love.

“Fitness myths can hold us back,” Henny says. “But learning the truth can make fitness less intimidating.”

(Originally featured in Family First, Issue 959)