Half-truths and myths abound in the fitness community (dieting as well, but that's another post). It often starts with good intentions when someone shares a tip and you pass it along and others have heard the same or similarly. So, you figure it must be true. One over-riding truth about fitness is that we all react differently to exercise. What is true for one person may not be true for another. To some extent, we all have to find our own truths as we explore our healthy lifestyle.
Some myths are harmless half-truths, but others may be harmful and can lead to frustration or injury. However, experts say there are also some fitness myths that just need busting! Here are a few with thoughts from experts.
Fitness Myth: Yoga can help with all sorts of back pain. The truth is that yoga can help with some back pain, but it's not equally good for all types. "If your back pain is muscle-related, then yes, the yoga stretches and some of the positions can help. It can also help build a stronger core, which for many people is the answer to lower back pain," says Todd Schlifstein, DO, a clinical instructor at New York University Medical Center's Rusk Institute. But if your back problems are related to other problems (such as a ruptured disc) yoga is not likely to help. What's more, it could irritate the injury.
Fitness Myth: Running on a treadmill puts less stress on your knees than running on asphalt or pavement. "Running is a great workout, but it can impact the knees - and since it's the force of your body weight on your joints that causes the stress, it's the same whether you're on a treadmill or on asphalt," says Dr. Schlifstein. The best way to reduce knee impact is to vary your workout. If you are confining yourself to cardio machines, you want to mix it up by adding an elliptical machine or riding a stationary bike, both of which will reduce impact on your knees.
Fitness Myth: Doing crunches or working on an "ab machine" will get rid of belly fat. Don't believe everything you hear on those infomercials. While ab crunching may help strengthen the muscles around your midsection and improve your posture, being able to see your abdominal muscles has to do with your overall percentage of body fat. "You can't pick and choose areas where you'd like to burn fat," says Phil Tyne, director of the fitness center at the Baylor Tom Landry Health & Wellness Center in Dallas. So crunches aren't going to target weight loss in that area. In order to burn fat, you should create a workout that includes both cardiovascular and strength-training elements. This will decrease your overall body fat content, including the area around your midsection. And don't forget to add some balance and stretches in there, as well.
Fitness Myth: When it comes to working out, you've got to feel some pain if you're going to gain any benefits. Of all the fitness myths ever to have surfaced, experts agree that the "no pain-no gain" method holds the greatest potential for harm. While you should expect to have some degree of soreness a day or two after working out that's very different from feeling pain while you are working out. "A fitness activity should not hurt while you are doing it, and if it does, then either you are doing it wrong, or you already have an injury," Schlifstein says. Experts do not advise "working through the pain." They say that if it hurts, stop, rest, and see if the pain goes away. If it does not go away, or it begins again or increases after you start to work out, see a doctor.
This is by no means an inclusive list of facts and fiction, but it is a good starting point to use in assessing your fitness choices and decisions. For me, rule number one is finding things that are fun, effective, and safe so that they may become a sustainable part of your ongoing healthy lifestyle.
Please let me know if I can be of any help.
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