7 Top Fitness Myths Debunked
Congratulations! You’ve purchased new work-out shoes, water bottles, and dumbbells.
You have all the best intentions to start a fitness program and finally get healthy. So you
consult your favorite magazine or turn to the internet for guidance, only to be
bombarded with a plethora of conflicting information.
High carbs or no carbs. Lift weights or take a walk. Eat salmon or swallow a
supplement. What’s a consumer to do???
This list of Top 7 Fitness Myths will help you understand what the truths are behind
some of these statements. Knowing the truths will help you be properly informed to
move forward with your own health and fitness.
MYTH 1
No Pain, No Gain!
Why would anybody start a fitness program that makes such a claim? I always
tell my clients we need to challenge their muscles, not hurt them!
Most exercisers are realistic enough to know that physical activity will require a
concerted effort and cause some discomfort. After all, lifting weights or using
exercise machines creates small tears in your muscles; they respond to
progressive levels of stress (adding more weight) by becoming larger and
stronger.
While exercising, you will experience discomfort and eventual fatigue in the
working muscles. But, you shouldn’t feel excruciating pain during a work-out or
joint aches in the following days. Finally, it’s normal to feel muscle soreness 24 to
48 hours after resistance (weight) training; this pain fades after a few days.
Lisa Harris
EnduringFitness4U.com
P.O. Box 3426, Temecula, CA 92593
951-533-2612
MYTH 2
To be Healthy, you should Avoid Carbohydrates
Carbohydrates have received a bad rap during the past few years. While
overconsumption of some types of carbs (sugar, sodas, candy, highly processed
starchy foods) can be detrimental to your health, properly chosen carbohydrates
are critical for active living. In fact, one of today’s most widely acclaimed food
plans is the Mediterranean diet, rich in fruits, vegetables, and whole grains.
And for those interested in losing weight, it’s also important to include
carbohydrates to maintain blood sugar (glucose) levels. Glucose is essential for
brain function and is the body’s choice for energy, sparing our muscles from
being broken down. In addition, high-fiber carbohydrates help provide a feeling of
fullness and prevent constipation.
MYTH 3
A Good Fitness program includes only Cardio, no Strength
Training (or vice versa)
Both cardio (aerobic) training and strength training are imperative for good health
as we age.
Cardio exercises use large muscle movements over a sustained period of time
while keeping your heart rate up. Examples include walking, jogging, elliptical
trainer, dancing, swimming, cycling (outside or stationary), and hiking.
Participation in a consistent program of aerobic exercise bestows many benefits
for active aging: reduced risk of heart disease, high blood pressure, Type 2
diabetes, and some cancers; prevention of weight re-gain; control of stress and
Lisa Harris
EnduringFitness4U.com
P.O. Box 3426, Temecula, CA 92593
951-533-2612
anxiety; maintenance of brain functioning into older age; and improved
endurance and confidence.
Strength training (also known as weight lifting or resistance training) involves
exercising with progressively heavier weight to stimulate muscle development.
Benefits of resistance training include: increased muscle fiber size and strength;
stronger bones; decreased arthritic pain; decreased risk of falling; greater
physical independence and self-sufficiency.
MYTH 4
Supplements are Harmless and Necessary
Americans spend billions of dollars each year on nutritional supplements. Many
consumers believe these products are a safe short-cut to good health. However,
with few exceptions, this is not the case.
Because several of these products come from plants and are sold over-thecounter, consumers don’t question their safety. But dietary supplements do not
undergo rigorous quality testing, and a lack of reliable data makes it difficult for
people know if they’re safe and effective. Some supplements can even interfere
with prescribed medications.
In general, it’s important to rely on a varied diet of whole foods. There are
hundreds of beneficial nutrients, known and yet-to-be-discovered, properly dosed
in fruits, vegetables, whole grains, and healthy oils that cannot be replicated in a
pill.
If you’re considering a dietary supplement, be sure to consult your physician
before taking it. The National Center for Alternative and Complementary
Medicine is also an excellent reference.
Lisa Harris
EnduringFitness4U.com
P.O. Box 3426, Temecula, CA 92593
951-533-2612
MYTH 5
Seniors are too Old to Lift Weights
Chances are you’re not too old to begin strength training! I’ve personally worked
with clients in their 80s, and studies show that men and women as old as 90 can
safely lift weights.
Fortunately, older muscles are very responsive to a progressive and consistent
regimen of strength training. That is, with appropriate increases in weight,
muscles become stronger, allowing seniors to remain independent and functional
in their daily lives. Strength training can involve dumbbells, exercise machines,
resistance tubing or bands, household items such as cans of food or containers
of milk, and even body weight (think push-up!).
For most seniors with medical clearance, the benefits of resistance training far
outweigh the risks.
MYTH 6
Cleansing Diets are a safe and effective way to Jumpstart
Weight Loss
Cleansing diets have become fashionable recently. People use them to lose
weight, clean out toxins, and feel energetic. Unfortunately, there is little evidence
that detoxification is necessary or effective for good health or weight loss.
A quick lesson in physiology: Toxins enter the body through our food supply,
water, or air. But we already have systems in place (the liver and kidneys) to
naturally remove them. So the bottom line is this--your body detoxifies on its own;
no potions or frequent bowel cleansing needed.
Lisa Harris
EnduringFitness4U.com
P.O. Box 3426, Temecula, CA 92593
951-533-2612
Most detox diets are very low in calories and nutrients, with only water or juice,
small amounts of fruits, vegetables, herbs, or enemas. Over a number of days,
the decrease in caloric intake will lead to weight loss. But this loss is temporary
and may be counterproductive.
While not harmful to most people if used for two or three days, cleanses can be
detrimental to anyone with a chronic health disease. Again, consult your
physician before beginning such a program.
MYTH 7
Weight Training will lead to Bulky Muscles in Women
I’ve had several female clients who don’t want to lift heavy weights because
they’re afraid of big muscles. The truth is, women don’t have enough muscle
tissue or muscle-building hormones to worry about this.
And women shouldn’t be afraid to pump progressively heavier weights. This type
of program actually strengthens muscles surrounding and supporting joints to
help prevent injuries, maintains and builds new bone in some women, and
continues to burn fat for hours following a work-out.
With strength training two to three days per week, women will enhance their
muscular strength and size while decreasing body fat, leading to that “definition
and tone” we’re all looking for, not a Mr. Universe physique!
Lisa Harris
EnduringFitness4U.com
P.O. Box 3426, Temecula, CA 92593
951-533-2612
Meet Lisa Harris
Lisa Teresi Harris is a Registered Dietitian and Certified
Personal Trainer specializing in fitness for Baby Boomers
and seniors. Clients have used her proven strategies in
healthy eating and personal training to transform their lives,
building both strength and confidence.
So whether you’re serious about holding off the ravages of
aging, or concerned about remaining self-sufficient for as
long as possible, contact Lisa to inquire about your
customized, in-home fitness program.
Lisa Harris
EnduringFitness4U.com
Lisa Harris
EnduringFitness4U.com
P.O. Box 3426, Temecula, CA 92593
951-533-2612