DEBUNKING EXERCISE MYTH OR
"The Dog Ate My Workout Shoes"--The Excuses Without Backbone
Top 5 Reasons for Not Exercising:
1. I have no time in the day
2. I'm too tired to exercise
3. There's no place close enough to my work or home
4. I've never exercised and it's too late to start
5. I left my shoes at home
MYTH: IF YOU'VE NEVER EXERCISED, YOU'LL NEVER GET IN SHAPE
It's never too late to start--you won't be the only person who doesn't respond to exercise. Start slow and progress according to how you feel and add on as you get stronger
MYTH: IF YOU'RE THIN, YOU'RE FIT
Thin doesn't mean fit or even that you have a low level of body fat. You may be genetically blessed and it's very deceiving.
MYTH: ONCE IN SHAPE, YOU'LL STAY IN SHAPE, SO YOU CAN STOP WHEN YOU REACH YOUR GOAL
The statement "use it or lose it" is true; a certain amount of de-training occurs when you stop for a period of time. The goods news, however, is that your body has muscle memory; you'll regain the strength you've lost quicker than when you weren't exercising at all.
MYTH: UNLESS YOU EXERCISE FOR AT LEAST AN HOUR A DAY, YOU MIGHT AS WELL DO NOTHING
All or nothing--don't buy into it. You'll gain enormous health benefit from doing even l0 minutes a day. Accumulating three l0-minute sessions per day meets the Surgeon's General recommendation for 30 minutes of daily activity to improve your health. Gear the intensity of your workout to how much time you have and then vary the activity to fit in time slot.
MYTH: IF YOU HAVE A LOT OF WEIGHT TO LOSE, DIET THE WEIGHT OFF BEFORE YOU START EXERCISING
Dieting alone is not going to get your body handled. Dieting doesn't increase metabolism or muscle mass to burn more calories. Just adding 3 pounds of muscle will increase your metabolic rate by about 7%--that's about 35-50 extra calories a day at rest per one pound of added muscle depending on your current weight. So if you want to weigh less, add activity to increase muscle at the same time you're watching what you eat.
MYTH: NO PAIN, NO GAIN: IF YOUR MUSCLES AREN'T SORE AFTER YOU EXERCISE, YOU DIDN'T WORK HARD ENOUGH, AND I DON'T WANT TO BE SORE
Exercising too hard may cause unnecessary injury. There's a difference between being tender and having pain; if you haven't exercised regularly, you will feel your muscles, however you should never feel pain in your joints. Start slow and ease into it. Even if it takes a little longer, it's better in the long run.
MYTH: WOMEN WHO LIFT WEIGHTS WILL BUILD BIG BULKY MUSCLES
Women can't build big huge muscles like men because their natural levels of testosterone are not high enough. Women can increase muscle tone and size and still look fit without the bulk.
MYTH: RUNNING IS "THE BEST" EXERCISE FOR GETTING IN SHAPE
Running is not for everyone; pick an activity you enjoy--both that suits your body type and your personality type. Running isn't the only activity that burns alot of calories. Choose activities that use large muscle groups and be consistent
MYTH: ONCE YOU GET OLDER, EXERCISE HAS NO BENEFIT
Seniors derive great health benefits from exercise: quality of life improved, increased flexibility, joint mobility, strength. Exercise can help compensate for the natural decrease in metabolism and help you to perform every day activities better such as walking across the street and beating a red light. Consistent exercise will help to keep you kinesthetically aware of your surrounding so balance and agility are improved.
MYTH: EXERCISE MAKES YOU MORE TIRED
Exercise begets energy--while it takes energy to move your muscles, you'll actually feel stronger with less tension, even after only 10 to 15 minutes of activity.