Common Fitness Myths Exposed

!±8± Common Fitness Myths Exposed

He looked up to see Hercules standing over him.

"Well," Ares said, "this day is looking up. I was just thinking to myself that I needed someone to punch."

He got up and landed a swift and satisfying blow to Hercules' stomach before his irksome little half brother could dodge it. It sent Hercules careening across the room and crashing into a wall. Several Spartan swords were dislodged by the impact.

"Why'd you do it, Ares?" Hercules asked as he got up, clutching his stomach.

Smiling, Ares said, "I could ask, 'Why'd I do what?' but that would imply that I actually care."

Then Ares launched himself across the room, intending to slam Hercules in the chest with his boots.

Hercules, however, rolled out of the way at the last minute, and it was Ares' turn to crash into the wall.

An excerpt from "Young Hercules: The Ares Alliance"

by Keith R.A. DeCandido

There are 2 reasons why I included the passage above in today's article. The first reason is that it provides us with some entertaining reading, however, the story of Ares and his better-known half brother Hercules never actually happened. It's a myth.

The second reason is that Hercules is a fitting character to feature here because he knew what it took to get and stay strong, healthy and fit. There was no "myth" about the strength and determination of the mighty Hercules. The problem is that there are so many common fitness myths out there all around us, making us second-guess what we know is the truth, especially when it comes to fitness, training and working out.

So today I want to expose some of these common fitness myths for what they are in order to help you along your journey towards health and wellness.

Myth: The best way to achieve a six-pack is to do at least 300 crunches each day.

This one has been around a long time, and it's used so much that there's no wonder people believe it. The simple truth is that doing repetitive abdominal floor crunches will cause your lower back to flatten out, and therefore bring it out of proper alignment. The result? Lower back pain. The other big mistake that people make when doing this exercise is placing their hands behind their heads, and pulling on their neck while they are sitting up. This causes stress to the neck and upper back, and again some pain along with it.

Solution: Perform exercises that do the same thing as crunches (cause the abdominals to contract) without doing crunches! For example, try some hanging leg lifts. Grab a pull up bar above your head and hang from both arms. Bend your knees and use your abs to pull your knees up towards your chest. This provides a better contraction of the abdominals than a floor crunch, plus you're also working against gravity to pull those knees up! Double-whammy for a faster six-pack than any floor crunch can give you!

Myth: Women who workout hard will get big muscles.

Like the previous myth, I think this one has been whispered around the gym ever since the a woman first picked up a barbell! The truth is that, unless a woman is using some sort of artificial muscle enhancement, she will never be as muscular as her male counterparts. Women simply aren't built that way. I know lots of women, both clients and colleagues who strength train 3 or 4 times per week, and they don't look anything like a body builder!

Solution: Women everywhere, hear me when I say that there is nothing wrong with strength training on a regular basis. It strengthens your muscles as well as your bones and connective tissue, making you less susceptible to injury and osteoporosis in later years. Always make strength training a priority in your health and wellness goals!

Myth: The best form of cardio is running on a treadmill.

I'm certainly not saying that there is anything wrong with running as a form of cardio. I think that it's great for cardio! However, I don't think that it's the BEST form of cardio, simply because it isn't an effective use of time as compared to some other activities. For example, doing dynamic body weight exercises like burpees, jumping jacks or even just simple vertical jumps (or better yet, a combination of the three) will get your heart rate up faster, and keep it there longer than simply running on a machine for a long period of time. Also, let's face it. Treadmill running must be one of the most boring activities known to man, right?

Solution: Try a combination of dynamic cardio exercises either on their own, or maybe in a little circuit, and watch your fat loss skyrocket! If you have to run, however, at least make it interesting and go outside in the fresh air!

Myth: The only way to gain strength and muscle mass is through weight training.

Once again, I'm a big advocate of good old fashioned weight training. In fact, I try to include at least a couple of really intense weight training days in my weekly schedule. However, don't think that you have to go to an expensive gym, or invest in a bunch of weights in order to get a good strength-building workout!

Solution: A combination of pushups, pullups, lunges and squats, all done without the use of any weights can (and will) give you just as much of a strength workout as doing it with weights. Just remember that it all comes down to your level of intensity. Make each workout harder and more intense than the last, and you can go nowhere but forward!

Myth: I must spend at least 2 hours in the gym to get a decent workout.

I love this last one. This is great for those people who go to the gym to do anything but what they're there for! These people I like to call the "socializers." They stroll into the gym without a workout plan in mind, look for their friend who's there for exactly the same reason, park their butts on the leg press machine and chat each other up for a couple of hours. I'll never forget the time I saw a woman doing leg curls while reading the newspaper! I mean really!

Solution: Whether your workout in a gym, or at home, if you are there to work and work hard, you should be able to do a kick-butt workout in no more than 30 minutes, tops! Once again, focus on your intensity, and get everything you can out of every set and every rep! Believe me, if you honestly do this, you shouldn't have enough energy left after 30 minutes to keep going! That's the kind of dedication and commitment you need to have to succeed! Make it happen!

In conclusion, I simply want to tell you to be wary of these and the many other fitness myths that are out there all around us. Don't fall prey to them. Just like the Mighty Hercules, you must trust in yourself and your ability to know what's best for you and your body. Keep up the great work, and get to the top of that "Mount Olympus" of yours!