As you age you lose muscle, no pain-no gain, weights make women bulky, only gym rats burn fat, no warm-up for walkers. These are the five exer-myths, what do you believe? It’s easy, none are true but it’s fun to hear the reasons from Laurie Wiker at the Wilmington Wellness Examiner in, “Five Fitness Myths you Can’t Afford to Believe.”

Myth 1
As you age, you lose muscle and gain fat, no matter what you do.
Research shows that you can increase lean body mass and decrease fat mass with regular aerobic exercise, strength training and a low-fat diet. While some physiological changes do occur with aging, even people in their nineties can enjoy renewed strength, mobility, stronger bones and greater flexibility through exercise.

Myth 2
No pain, no gain.
Exercise should never hurt. There is a difference between soreness and pain. Pain is a sign that you are doing something wrong. If you are in pain, you are either exercising at too high an intensity, or using improper form, both of which can put you at risk of injury. Don’t ignore pain. Figure out what you’re doing wrong and give your body a chance to recover. Soreness, however, is common when you start an exercise program, but your body acclimates quickly and soreness should be less of a problem as your muscles adapt. Warming up and stretching before and after exercising should help.

Myth 3
Exercising with weights makes women bulky.
Not true! It takes professional bodybuilders years of hard training to bulk up. Light to moderate weights and one to three sets of 8 to 12 repetitions three times per week are all it takes to strengthen and tone and wont make you look like a bodybuilder. Besides, most women lack the testosterone levels necessary to make ‘Incredible Hulk’ muscles.

Myth 4
You have to practically live at the gym to burn fat.
Wrong! The way to burn fat is to consume fewer calories than you spend. Try your favorite activity – walking, swimming, indoor rowing or cycling, biking or most sports – for 30 minutes five times a week. Noticeable changes will come in time, so don’t be discouraged by slow progress. As you build muscle tissue, you will burn more calories even at rest because muscle burns many more calories than fat. See American College of Sports Medicine Guidelines for exercise.

Myth 5
If all you’re doing is walking, you don’t have to warm up, stretch or cool down.
Not so. Soft tissue injury is still a possibility even if you’re “just” walking. The best way to avoid injury is to spend five minutes moving at a steady, comfortable pace until your muscles are warmed up. Then, begin walking at the right pace to elevate your heart rate to the proper level. When you’re done, cool down by gradually tapering off the pace. Cool down is important to prevent the sudden pooling of blood in the veins and ensures adequate circulation to the heart, muscles, and brain. Walk or train slowly for three to five minutes, then stretch, breathe, and drink some water. Since your muscles are warm, this is a great time to stretch. Warm muscles are more flexible and you’re less likely to hurt yourself. 
 

Now get on that unicorn and see if you can catch the tooth fairy, that’s her in front of you the the path walking like a crazy workout “fairy.” And forget about the myths, enjoy your time walking and getting the “bod” fit for life.

MikeZ_walking – exercise for the rest of us. walking – exercise for the rest of life.

Please consult your physician before starting any exercise or weight loss program.
Your physician is your very best resource.