There are a handful of fitness myths that have been around forever, regardless of how much scientific research there is to refute them. I believe that human nature is partly to blame – people tend to believe that which supports their own personal biases. The unfortunate downside to subscribing to these myths is that they can prevent you from being the getting the most from your fitness routine. Here are five of the top offenders:
Myth 1: People Who Exercise Frequently Can Eat Whatever They Want
Oh, if this were only true. One need to simply take a look around the gym to realize this is not the case. Fitness clubs are filled with people who exercise almost every day, yet they just can’t seem to lose weight. It comes down to simple math: It can be easier to keep 500 calories out of your mouth than it is to burn it off. Sure, exercise is a big part of the equation, but it is by no means a license to eat whatever you want.
Myth 2: If I Stop Working Out, My Muscle Will Turn to Fat
This myth, often the result of people witnessing professional athletes lose their physiques and gain weight after retiring from their respective sports, is easily refuted by basic physiology. A fat cell is a fat cell and a muscle cell is a muscle cell. One cannot turn into the other. The reason these athletes gain weight is the same as for everyone else: decreased activity and increased caloric intake
This is what it takes a 68 Kg person to burn approximately 100 calories :
Biking: 23 minutes of casual cycling
Cardio dance class: 15 minutes
Elliptical: 8 minutes
Jumping rope: 9 minutes at a moderate intensity
Lifting weights, vigorously: 15 minutes
Pilates: 24 minutes
Rowing machine: 13 minutes
Running stairs: 6 minutes
Running: 9 minutes of running at a 6 mph pace
Swimming: 15 minutes moderate intensity
Walking stairs: 11 minutes
Walking: 20 minutes of walking at a 3 mph pace
Water aerobics: 23 minutes
Yoga: 20 minutes
Zumba: 11 minutes
Sports and Leisure Activities:
Basketball, shooting hoops: 20 minutes
Bowling: 30 minutes
Dancing around living room: 20 minutes
Darts: 35 minutes
Golfing, carrying clubs: 15 minutes
Ice skating, moderate: 18 minutes
Kickball: 13 minutes
Mini golf or driving range: 30 minutes
Playing catch with a football: 35 minutes
Playing Frisbee: 30 minutes
Playing soccer, casual: 13 minutes
Skiing,downhill: 10 minutes
Softball or baseball: 18 minutes
Tennis (doubles): 21 minutes
Tennis (singles): 15 minutes
Treading water, moderate effort: 23 minutes
Volleyball, recreational: 26 minutes
Water skiing: 15 minutes
Mowing the lawn: 20 minutes
Painting house: 18 minutes
Raking leaves: 23 minutes
Shovelling snow: 15 minutes
Washing the car: 20 minutes
Weeding the garden: 18 minutes
Carrying an infant: 24 minutes
Cleaning, moderate effort: 26 minutes
Cooking: 34 minutes
Doing dishes: 40 minutes
Mopping the floor: 20 minutes
Playing with children: 23 minutes
Pushing a stroller: 35 minutes
Rearranging furniture: 14 minutes
Shopping: 38 minutes
Sweeping: 23 minutes
Walking the dog, 26 minutes
Myth 3: To See Results You Must Exercise Continuously For an Hour
Out of these 5 myths, this one is probably the most detrimental to the masses. The number one reason people cite for failing to exercise is lack of time. Many believe that, if you don’t allocate thirty to sixty minutes to work out, then it’s not worth doing at all. Research suggests that three ten-minute bouts of exercise have the same benefits as one thirty-minute session. There is even some new research into the value of “micro-workouts,” bouts of exercise as short as sixty seconds, may help to support cardiovascular health.
Myth 4: Lifting Weights Will Make You Too Bulky
Many athletes avoided strength training for decades, believing that increased muscle size would inhibit movement and lead to decreased performance. The conventional wisdom was that lifting weights would be detrimental and building muscle was to be avoided. Many people still believe this to be the case. Today professional athletes in many different sports engage in some form of strength training to both support performance as well as help decrease the chance of injury. Many also add stretching into their routines to help maintain flexibility.
Myth 5: Women Should Lift Light Weights to Avoid Getting “Bulky”
It has been my experience that the fear of building “bulk” is one of the primary reasons far too many women either avoid lifting weights completely, or, if they do strength train, choose weights that are too light. Both need to change. The “overload principle” of strength training posits that to “change” a muscle you must adequately challenge it. Thus, choosing weights that are too light will not elicit meaningful adaptations. Lifting appropriately challenging weights, however, may confer a number of benefits including increased bone density, increased functional strength and an increase in muscle.
So, seek out information from reputable sources, ones who support their positions with peer-reviewed scientific studies.
When you take 20 athletes of equal ability and give half of them mental training, those with mental training will consistently out-perform the others. Some people may be more talented than others, but if you don’t apply yourself and take responsibility for your own progress, you may fail or give up because you just don’t enjoy what you’re doing.
Empower yourself to take control of your mind, overcome fear and doubt and realize your true potential.
There are parts of your training that you are bound not to love. Rather than gruelling through a painful session, change your perspective to thrive on your own terms as an athlete.
Make it more enjoyable – add music, chose nice areas to train in so, if you’re on a run, stop, look around, admire the view.
Alternate the exercise you do enjoy with those you don’t enjoy as much. You can gain aerobic exercise in a number of ways, so if you don’t really like running, take a spinning class or cycle outdoors. If you don’t enjoy the treadmill mix treadmill days with the elliptical trainer or row.
When you feel you have a say in what you do, you have better emotional buy-in and will be more inclined to stick with it. If you try and force yourself to stick with a plan that you really don’t enjoy, how likely are you to stay with it?
Don’t make training even harder than it is. The goal is to get fit .. but, also to enjoy the process.
Pure Protein – 100% Hemp Protein
Endurance Performance Recovery – For Pre/Post Training – Scientifically developed blend of proteins, vitamins and minerals
Spice of Life – Immune Support – Proteins with specific spices added to support you during hard training
Omega Capsules – 100% Hemp Seed Oil – Omega 3, 6, 9, GLA – in fact all the Omegas – with the Omega 3 & 6 in the perfectly balanced ration of 3:1