Top 10 Fitness Myths

They can come from any number of "dodgy" sources. A friend, an un-informed gym buddy or even a late-night infomercial can pass on one or many of these myths to you...and this could be hindering your progress!

Some of these fitness myths may just be half-truths created to try and make you buy a product or service, others however, could be downright dangerous!

Always seek professional advice before embarking on any fitness or workout program.


Here's our Top 10 Fitness Myths;

1. No Pain, No Gain!
   Of all the fitness myths out there, the no pain, no gain myth is potentially the most harmful. You can expect some muscle soreness a day or two after working out, but you should never experience pain during a workout. If you do, it is more likely you are doing the exercise incorrectly or already have an injury. The best thing you can do in this situation is rest for a few days. If the pain returns when exercising again, seek medical advice.
2. Always Stretch Before A Workout
   Another popular fitness myth is advice informing you to stretch before a workout. Some studies have shown that this can actually destabilize the muscles, meaning they're not as prepared for strenuous exercise. Much better advice is to warm up properly before a workout (star-jumps can be good!) and then stretch for 5-10 minutes after your workout.
3. If You're Not Sweating, You're Not Working Hard Enough!
   Sweating is just your body's way of cooling itself, so not sweating does not necessarily mean you're not burning calories. For example, walking or light weight training can burn calories without actually working up a sweat.
4. Work Your Abs For A Flat Stomach
   Getting that much wanted six-pack is all to do with you having low body fat...not working your abs to exhaustion! The abs machines adverts on tv may say you can get six-pack abs in just 2 minutes per day by using their machine, but in truth they only work in building your ab muscles, rather than actually shedding stomach fat, so you won't see the results of your labour unless you do something else to burn the fat! You cannot burn fat from a specific, chosen area of your body. Cardio and strength/weight training will burn calories and fat from all over your body and are a much better solution for anyone wanting a flat stomach.
5. Weight Training Makes You Bulky
   It's actually hard work and quite difficult to build big muscles, even for men, who have much higher levels of testosterone than women and therefore find it easier to build muscle. Ladies, do not avoid the weights! If you are looking to lose fat from your legs, bums and tums and tone-up your body then weight training can play an important part. You will not suddenly bulk-up due to the genetic make-up of the female body. Muscles use calories so toning your muscles will help to burn more calories and lose fat...don't make the mistake of walking past the weights again!
6. Running Reduces Muscle Size
   Unless you're looking to be the next Arnold Schwarzenegger you do not need to avoid running. In fact, due to running being a weight-bearing exercise, it can help develop lean muscle mass in your legs and increase bone density. Running isn't a replacement for strength training however, so use it alongside your strength training routine.
7. Machines Are Safer Than Free Weights
   It can be assumed that exercise machines will make sure your body is in the right position for the move you're about to do and that it'll help you move correctly. Unfortunately, this is only the case when the machine is set-up accurately and adjusted to your height and weight. Unless this is done you have just as much chance of getting incorrect form and risking injury. It can also be said that free weights are better for getting a fuller range of movement than machines, which can mean bigger gains.
8. Aerobic Workouts Boost Your Metabolism For The Rest Of The Day!
   Although this statement is actually true, it can be quite mis-leading. Most cardio and weight training gives your metabolism a boost and makes it burn at a higher rate throughout the rest of the day, it's just the figures are not as impressive as you may think. Aerobic workouts will allow you to burn only an extra 20 calories throughout the day, which is completely insignificant!
9. Running On A Treadmill Is Better For Your Knees Than Road Running
   Running impacts heavily on your knee joints, but this is due to your body weight landing on each leg rather than being much to do with the surface you're running on. If you enjoy running, it is best to vary your cardio, going swimming or cycling for example, putting less stress on your knees and allowing you to run for many more years.
10. Hot Baths Prevent Muscle Soreness
    In fact, the opposite of this would be a whole lot better. Muscle soreness is caused by waste products, like lactic acid, settling in your blood vessels, which are dilated due to the exercise you have just done. A cold bath will help to constrict your blood vessels, meaning there is less space for lactic acid and other waste products to accumulate, reducing muscle soreness.

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