Five Fitness Myths and the Truths behind Them
1. Women Shouldn't Lift Weights
Many women believe that weightlifting is only for women who want to be in body building competitions. Every woman should incorporate a weightlifting regime into her exercise routine, especially as we age. The body needs resistance to grow and maintain muscle tone and bone strength. Before all our modern conveniences were invented, women needed to lift and carry heavy objects every day of their lives. These types of activities helped keep muscles and bones strong. Build weightlifting activities into your routine to keep your muscle tone and bone strength for life.
2. It Takes Months to Get Results
A basic exercise program of at least 30 minutes a day, followed for two weeks will provide you with results, regardless of your current fitness level. Any increase in your exercise level improves the condition of your heart almost immediately. Structural muscles will adjust to strain and exertion within two days, building tissue and improving your strength incrementally with each exercise session.
3. No Pain, No Gain
Pain is an indicator of something gone wrong. This is true of everything, including exercise. Muscles are developed through strain and rebuilding at the tissue level. There should be no pain. You should only feel a dull ache the next day that decreases with heat, gentle stretching and time. Stretching muscles properly feels like a gentle, firm pull but no added tension or pressure in the joints or tendons.
4. Diet Is More Important Than Exercise
Increase the amount and intensity of your exercise routines to get faster and more sustained weight loss that dietary changes alone can achieve. Try it yourself. Simply add 30 minutes of exercise to your daily routine for two weeks without changing your eating habits. This exercise can be a brisk walk, active play with your kids or a run with the dog. At the end of the two weeks, your muscle tone has improved, waistline is a little trimmer and you weigh slightly less.
5. Carbohydrate Reduced Diets Are Healthy
The body needs complex carbs like bread, pasta and potatoes for proper nutrition and digestion. Without these carbs, the body will not absorb critical vitamins and minerals. A diet without any carbs will cause fast weight loss for the first two weeks. This lose is due to dehydration and muscle loss, as the body breaks down muscle and liver tissues to obtain glycogen, which is the storage form of glucose. The lack of muscle glycogen causes muscle fatigue, lowers your metabolic rate and makes your muscles saggy. Low carb diets cannot sustain the weight loss. The lbs. will return when a balanced diet is resumed.
About this Author
Anne Hinze, who has a Master's Degree in English, is an editor for American Book Publishing and a freelance writer for Writers Research Group, where she has published many online articles pertaining to fitness. Hinze is a lover of extreme sports including rock climbing, rappelling, kayaking and mountain boarding.