Fitness Myths and
Misconceptions
Melissa Hendricks M.Ed., ACSM
Fitness Center Manager
Myth #1: Spot Reducing
• Wanting to lose weight in a particular
area of the body
• Your body predetermines which fat
stores it will use
• Exercises like Crunches and squats
will not burn fat in abs or glutes
What you can do
• Design an exercise program that
incorporates exercises for large or
multiple muscle groups
• Program should include both cardio
and strength exercises
• Change your routine and increase
intensity and/or frequency of
exercise
Myth #2: Women who lift weights
will bulk up
• All about genetics
• Testosterone levels are too low for
any major bulking to occur
• Volume of weight lifting and intensity
of routine determines muscle mass
• Women tend to loose inches
What you can do
• Weight training should be included in
your exercise routine 3-5 days a
week.
• Work on muscular endurance by
using moderate weight
• Higher reps (8-12)
• Lower sets 1-2
• Incorporate all muscle groups
Myth #3: If you can’t exercise
hard, there’s really no point
• Go hard or go home, Feel the burn
• Studies have shown that 10 minutes
of exercise helps to reduce the risk
of heart disease and stroke
• Constant high intensity exercise can
lead to injuries or overtraining.
What you can do
• Vary between intensity levels
• Break up exercise into 10 minute
segments
• Find ways to increase activity in your
day to day routine
• Something is always better then
nothing!
Myth #4: If I do 100 crunches
everyday, I’ll have a flat stomach
• Similar to myth 1, can’t spot reduce
fat loss
• Abdominals are similar to all other
muscle groups, need at least 1 day
rest in between workouts
• Not everyone can get a six pack (nor
do you need to!)
What you can do
• Incorporate a variety
of abdominal
exercises
• Cardio, weight
training and nutrition!
Myth #5: You will burn more fat if
you exercise at a lower intensity
• Fat burning zone
• Not the % of fat calories but the
TOTAL calories that are burned.
What you can do
• Increase intensity slightly to burn
more calories in a shorter time frame.
• Interval training
Myth #6: No Pain, No Gain!
• Exercise should not be painful!
• Talk test
• Pain = Something is wrong
What you can do
• Know the difference between muscle
fatigue and muscle pain
• Exercise at a level that is right for you
Myth #7: When you want to lose
weight, do only cardio
• Cardio assists in burning calories
and improving heart and lung
function
• Calories burned peaks during
exercise, then decreases rapidly
What can you do
• Incorporate more weight training into
your exercise routine
• Muscle assists in burning calories at
rest (increases metabolism)
Myth #8: I’m not overweight, so I
don’t need to exercise
• Exercise is for more then just weight
loss
-
Heart Disease
Stroke
Diabetes
Depression
Arthritis/ Osteoporosis
Balance
Depression/ Anxiety/ Stress
Review
• Incorporate both strength and
cardiovascular training into routines
• Something is better then nothing!
• If it hurts, it’s not good for you!
• Everyone can benefit from exercise
Questions
Melissa Hendricks
[email protected]
216.444.0669
www.clevelandclinc.org/employeewellness
www.clevelandclinicwellness.com