How often have you heard things about physical activity that sounded right, but that you didn’t know whether to believe or not? If you go hang out at a gym, you’ll hear about everything, including contradictory statements about what will give you the best results.
Should you work out in a “fat burning” range? Is weight training going to make you bulk up? Will your muscles turn to fat if you stop working out? Do you need to eat a lot more protein to get bigger muscles? Confused? We’re here to tell you the truth about 10 of the most common myths you’ll hear about exercise and physical activity.
Although you may feel somewhat tired during a workout session, when you’re done you usually feel more invigorated for a while afterwards, not less. Doing any regular physical activity is guaranteed to raise your overall energy levels and make you better able to handle everything you have to undertake during the day. If you’re having trouble concentrating at work or getting too stressed, the best remedy is a short walk or other physical activity to clear your mind, bump up your energy levels, and decrease your mental stress. Doing regular physical activity also helps you sleep better at night, leaving you more refreshed and energetic during the day.
Myth #2: If you want to lose fat, you have to work out at a “fat burning” range.
Exactly what is “fat-burning” range you see on a lot of aerobic exercise machines? You have to understand what fuels your body uses during rest and exercise. Typically, during rest 60% of your energy needs are supplied by fat (stored or eaten), with the other 40% coming from carbohydrates. As soon as you start to do any type of physical activity, though, carbs go up to a much higher percentage of your total energy supply. In fact, when you’re doing just moderate aerobic exercise like brisk walking, you’ll use very little fat, so you’re burning mostly carbs even when you’re in a so-called “fat-burning” range. During more vigorous exercise, your body can’t use fat effectively, so almost all energy is supplied by carbs. Yes, you do use slightly more fat at a lower intensity, but the main fuel during any type of exercise is carbs. You use plenty of fat during recovery from exercise, though, so just try to expend as many calories during exercise as possible without worrying about what types of fuels are supplying them as it’s irrelevant.
Have you ever found yourself looking at someone who used to be more fit and thinking that his or her muscles had really turned into flab? While there is no discounting how it looks, it is physically impossible for inactive muscles to turn into fat. What is really happening is this: when you work your muscles out regularly, they can increase in size or simply look more toned; if you stop using them, the muscle fibers will atrophy and disappear — similar to what happens with aging if you don’t fight against it. Then, as your muscle mass becomes less, your caloric needs decrease, and if you don’t start eating less, you’ll gain weight — as fat that then can be stored under your skin (among other places). The reverse is true as well. If you drop body fat, your muscles will look more defined simply because there is less fat in your skin covering them. The bottom line is that it is never good to lose muscle mass, but if you don’t gain fat weight at the same time you lose some muscle, you’ll look thinner, but not like fat replaced your muscles.
Myth #4: Lose weight first because weight training will bulk you up.
This myth probably arose because you can look bigger as your muscles are stimulated to expand out with heavy weight training. Women are especially worried about bulking up and getting bigger arms or legs. Remember how losing muscle can make you look thinner if you’re not gaining fat at the same time? Well, the same applies here, only in reverse. If you’re losing fat all over (including from under your skin) while you’re gaining muscle mass, you’ll stay about the same size. If you gain muscle without losing fat, you may look slightly bigger, or simply more toned. Either way, most people don’t gain enough muscle from weight training to ever look bulked up. More likely, you’ll just look more toned. When you first start exercising, your weight may go up slightly or just not come down as much as you think it should, simply because as you gain muscle while losing fat, the heavier of the two (muscle) will keep your scale weight higher. Focus less on your scale weight and more on your measurements and how well your clothes fit.
If you’ve ever hung around a gym, you’re sure to have come across this myth. The “pain” part of exercise results from the build-up of acids in active muscles (like lactic acid), and acids drop the pH of your muscles and sensitize pain receptors. Usually, it’s just a sign that you’re working hard or that your muscle is fatiguing. However, you can certainly have gains in your strength and endurance without pushing yourself to the point of having a lot of pain in the process. The more fit you become, the more easily your body can clear out those excess acids produced by physical activity. Too much pain can also signal that you’re likely to get injured.
Remember how we just debunked the “no pain, no gain” myth. If you try lifting weights more slowly, you’ll certainly feel the pain, but it absolutely doesn’t mean that your gains will be more. On the contrary, lifting weights slowly when you could lift them faster will build more muscular endurance, while lifting the heaviest weight as quickly as possible will recruit extra muscle fibers and cause you to build bigger muscles. So, the rule of thumb should be that if you are lifting a weight slowly, but could lift it faster, you either need to move it faster or try a heavier weight for optimal results.
Myth #7: Working on your abdominal muscles will give you a flat belly.
You’ve probably always heard that if you want to get rid of that stomach flab that you have to do a lot of abdominal work, but don’t be fooled into believing that. As much as we’d all like to pick and choose where we lose our fat, it is not possible to spot reduce, and doing hundreds of crunches will not make you lose stomach fat any faster than you lose it from the rest of your body. If you want a flat belly, you can certainly work on toning up your abdominal region, but focus more on simply burning off excess calories. Doing harder workouts will also build more muscle, and having more muscle increases your daily caloric needs. One side benefit of including abdominal exercises, though, is that having toned abs makes it easier for you to pull in your stomach in case anyone is looking at it, even if you can’t spot reduce there.
There is a limited benefit to anything and that includes exercise that is excessive. When you do more than 60 to 90 minutes of aerobic exercise daily, you’re much more likely to develop overuse injuries — such as stress fractures, tendinitis, bursitis, and other joint issues. You don’t want to get injured because then you’ll have trouble working out. The latest research actually shows that you are better off doing slightly more intense exercise for less long, which you can do with any type of interval training. You can push yourself a bit harder from time to time during a workout, or do the whole thing at a higher intensity if you can, while cutting back on the duration — and you will gain the same benefits, or even more, from your workout. Most of us don’t have time to work out all day anyway, so it’s good to know that we really don’t need to.
Myth #9: If you want to gain muscle mass, you have to eat more protein.
Ah, yes, the protein myth. It is true that you have to eat some protein to gain protein (muscles are made of amino acids, the building blocks of protein). And, yes, physically active people do need more protein that sedentary ones, but not that much more. In fact, no training athlete needs more than 1.6 to 1.7 grams of protein per kilogram of body weight (~0.75 grams per pound), or just twice that of a sedentary person. Does that mean you need to take protein supplements or up the protein in your diet? Not usually. Most Americans already eat well over 15% of their calories as protein: about 75 grams of daily protein in a 2,000 calorie diet (or 112 grams per 3,000 calories), more than enough to cover protein needs. Taking in some protein (especially whey) with carbs right after hard workouts may be beneficial, but make sure your protein is coming from good sources without a lot of extra saturated or trans fats. Instead of spending money on supplements, try eating more egg whites or drinking chocolate milk post-exercise.
Everyone equates sweating with working hard, but that simply isn’t always the case. People vary in their sweating rates. Being physically trained improves your ability to sweat more and to start sweating sooner, but men always tend to sweat more than women. Sweating is related to not only exercise intensity, but also to the environment. If it’s hot and humid, you’re going to sweat more, even if you’re not working hard. You will also sweat less if you’re dehydrated or lose too much fluid while you’re working out as your body has mechanisms to limit fluid losses to keep enough in your blood. So, sweating is often not reflective of your effort level.
Sign up for the Diabetes “Fit Brain, Fit Body!” fitness/lifestyle programs or for 5 free Healthy Living Reports at www.lifelongexercise.com, and access more articles and information at www.shericolberg.com. If you need tips for getting safely started on an exercise program, check out The 7 Step Diabetes Fitness Plan. For people with any type of diabetes who are already more active, consult the Diabetic Athlete’s Handbook.