There are also several misconceptions regarding nutrition. Many believe that they don’t get enough nutrients from food alone. Others believe that certain foods cause them to gain weight or become sick. These beliefs often stem from misinformation spread through social media and the mass media.
In this article, I will dispel those myths and give you the facts:
Myth #1: Everyone Needs To Work Out Daily
This one seems pretty obvious. If everyone needed to workout daily, our world would be an entirely different place. However, most people don’t workout every single day. They just go a couple of times a week.
It really depends on your goals and health status. For example, if you’re trying to lose weight, you probably shouldn’t workout five days a week. Instead, you should aim to hit three workouts each week.
For maximum results, you should aim to workout six times a week. Of course, this doesn’t mean you can skip any workouts. You still need to exercise daily. However, you’ll burn more calories if you exercise once a day instead of twice a day.
Myth #2: Cardio Exercises Make Up Most Of My Workout Time
Many people believe cardio exercises make up the majority of their workout time. While cardio does provide many benefits, it’s not the only thing you should do.
Most people spend too much time doing cardio exercises. Try to mix up your workouts with strength training, Yoga, Pilates, circuit training, and core exercises.
Cardio exercises include running, biking, swimming, walking, elliptical machines, stair climbing, jumping rope, dancing, and calisthenics.
Strength training builds muscle mass and helps you tone your muscles. Yoga, Pilates, circuit training, and core exercises strengthen your entire body.
Yoga and Pilates improve flexibility and balance. Circuit training gets rid of boredom and keeps you motivated. Core exercises target your abs, obliques, back, hips, thighs, chest, shoulders, arms, calves, glutes, hamstrings, quadriceps, and triceps.
Myth #3: I Can Only Do One Thing At A Time
Some people think they can only do one activity at a time. While it’s true that you can perform multiple physical tasks simultaneously, you should focus on one task at a time.
When you’re exercising, you should either focus on your form or intensity. Form refers to your technique and movements. Intensity refers to how fast you’re moving.
If you’re focusing on your form, then you should complete one set of push-ups, pull-ups, squats, lunges, planks, etc. Then, rest until you feel comfortable performing another set.
Mixing up your workouts provides variety, which makes your sessions more interesting.
Myth #4: I Need A Coach To Help Me Achieve Success
Not all coaches are created equal. Many coaches are hired based on their credentials rather than their expertise.
Coaches usually have degrees in sports medicine, physiology, biomechanics, etc. These degrees ensure that they understand human movement patterns and the proper mechanics of playing sports.
However, there are plenty of coaches without these degrees who can teach you the basics of exercise. Just because a coach has a degree doesn’t guarantee he/she knows what you need to succeed.
Ask yourself questions such as:
Does my coach offer me individual attention?
Am I learning effective nutrition strategies?
Is my coach motivating me to stick with my program?
Does my coach know the latest research regarding exercise and nutrition?
Do I trust my coach? If the answer to any of these questions is no, find a new coach.
Myth #5: I Shouldn’t Lift Heavy Things Because It Could Hurt My Back
People often worry about lifting heavy things, especially after they’ve had back surgery. But lifting weights actually strengthens your back. In fact, studies show that low-impact weightlifting reduces the chances of developing arthritis in your lower back.
Weightlifting also improves bone density and muscle mass. Muscle is critical for maintaining good spinal alignment. Heavy objects placed on your spine cause compression damage to the discs. As a result, your back becomes stiffer over time.
Lightweight weightlifting prevents this problem before it starts.
Myth #6: I’m Too Old To Lose Weight
Unfortunately, most people stop exercising when they turn 40 years old. And they continue gaining weight until they reach middle age.
Studies show that older adults who exercise regularly have better overall health. Plus, they live longer.
So, if you’re worried about being too old to lose weight, start working out now. You’ll see results faster and enjoy the benefits of regular exercise for decades to come.
Myth #7: Diet Soda Helped Me Lose Weight Before But Now It Makes Me Fat
Diet soda is high in sugar and artificial sweeteners. Both of these ingredients increase insulin levels. Insulin causes stored fat cells to release fatty acids into the bloodstream.
Fatty acids travel to the liver where they are converted to triglycerides. Triglycerides are fats that circulate in the blood. Insulin also stimulates the pancreas to produce more insulin. The extra insulin causes fat cells to store more fat.
Sugar-sweetened beverages contain both sucrose (table sugar) and fructose. Fructose raises insulin levels and promotes fat storage.
Artificial sweeteners raise insulin levels even higher. So, diet sodas may contribute to weight gain. You may notice that some diet sodas taste sweeter than normal sodas. That’s because diet sodas contain fewer calories than normal soda.
Also, diet sodas contain less caffeine and sodium than regular soda.
If you’re looking to reduce your intake of sugary drinks, switch to water, tea, coffee, milk, fruit juice, and 100% fruit smoothies. Avoid artificially flavored and colored beverages.
Myth #: 8 Eating Smaller Portions Will Keep Me From Gaining Weight
Eating smaller portions won’t keep you from gaining weight. Studies show that portion size matters. People eat significantly more food when given larger plates.
Larger plates encourage us to overeat. So, try using smaller plates. Use them during mealtime and snack time.
Eat more frequently throughout the day. Eat breakfast, lunch, dinner, and snacks.
Myth #9: Walking Is Not Enough Exercise For Adults
Walking is great for getting fit. However, it’s just one component of a well-rounded fitness regimen.
In addition to walking, consider adding other activities like jogging, cycling, tennis, racquetball, soccer, basketball, skiing, snowboarding, volleyball, golf, bowling, hiking, and swimming.
Adding variety to your workout will keep your enthusiasm high and will prevent you from feeling bored which in turn would make sure that you don’t quit.
Finally,
Exercising regularly is paramount for a healthy lifestyle. Whether you like to work out alone or with others, working out should always be fun and rewarding. And if you find that you’re struggling to stick to your workout routine, remember that you have options. There are many different types of workouts available, from Yoga to Zumba, and everything in between. Try something new each week, and you may find that you enjoy exercising even more than before.
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