Four myths about working out
Whether you've been active for years, are new to regular exercise, or are about
to get started, you may be acting based on incorrect — but widely held
— information. Here's a look at four common exercise myths to help separate
the facts from the fiction.
Myth 1: Strength training will bulk you up
Exercise fact: You'd have to spend a lot of time at the gym to get
the kind of muscle bulk you see on action heroes or body-building champs. Keep
in mind that many of those super-sculpted bodies may have more than a little
help from special diets, supplements and possibly even dangerous hormones. If
you're a woman, you simply lack the testosterone required to bulk up. Strength
training will help you develop a reasonable amount of muscle tissue, which means
you'll look more toned, have better posture, and feel stronger. Strength training
is an important part of a well-rounded fitness program.
Myth 2: Don't drink water before you exercise
Exercise fact: No matter what the activity, your body needs to be well
hydrated to stay healthy and work efficiently. When you exercise, you lose even
more water than usual and you need to replenish that. The best way is to drink
fluids before, during and after every workout. Have a drink two hours before,
and again about 10-20 minutes before you exercise. Take sips during your workout,
and then drink again afterwards. For most people, water is sufficient. If you
are doing strenuous exercise for more than 45 minutes, especially in hot weather,
you may want a specially formulated sports drink.
Myth 3: You need to stretch before you start any exercise
Exercise fact: Stretching is an important part of staying active. It
increases flexibility, improves the range of motion of your joints, boosts circulation,
helps prevent injury and can reduce stress. It's actually true that you should
stretch before exercising — however it's also important to do some gentle
activity to warm up your muscles first, like walking for five or ten minutes.
Some experts believe that stretching cold muscles can increase your chances
of injury. It's also a good idea to end the session with a gradual cool down
period of slower activity, followed by more stretching.
Myth 4: People who have heart disease shouldn't exercise
Exercise fact: Exercise is an important part of a healthy lifestyle
for just about everyone — including those with chronic disease or cardiovascular
disease (CVD). But the amount, type and intensity of exercise should always
be based on your physical abilities and condition. If you have heart disease,
it is very important not to overdo it. For example, some people with CVD follow
a walking program, such as the Heart and Stroke Foundation HeartWalk
workout. A Cardiac Rehab Centre can be another source of help in returning to an active life.
Always talk to your doctor or specialist about your intentions to start
or change your activity level and obtain their approval and recommendations
before you make any lifestyle changes.