10 Biggest Fitness Myths of All Time

Yes, you have heard it many times from different people and you are almost convinced and might even have a strong belief that it’s true, but it’s not. We are talking about certain fitness myths that are so popular that you must have fallen for them.

Why is it Important to Know About These Myths?

If you continue believing them and don’t learn the facts, you might end up harming yourself rather than doing any good. These myths are so prevalent that we can’t see past them.

But, in this article, we have picked up some of the most popular fitness myths that you thought were true, but aren’t. We aim to spread the correct information regarding fitness and eliminating myths is a big step towards it. So, let’s have a look at these and try to learn what the actual situation is while developing our understanding of fitness facts and myths.

Read Also:  6 Simple Fat-Burning Exercises For Women

Popular Fitness Myths Debunked

1. Weight Training isn’t Meant For Those Looking For Weight Loss

Let’s nail this one on the head, to begin with; weight training is not just for bulking up, instead, it is a great way to burn that fat. While many people avoid weights when looking for weight loss, a targeted weights session can actually help tone your muscles and allow you to burn more calories as compared to an aerobic training session. A higher metabolic mass can lead to an increase in your body’s metabolic activity, allowing you to burn more fat and calories. So, next time you hit the gym, just pick up those weights and enjoy the burn.

2. If It Pains, You Are on The Right Track

Well, certainly, you cannot expect to achieve the desired fitness level without experiencing any pain. When you are not involved in any kind of workout and suddenly start working out, your muscles will ache. Even if you switch your training outline, you might experience a bit of discomfort. But, if you experience excruciating pain or chronic pain in any area of your body, it’s not something to feel good about. It demands immediate medical attention as it can be a sign of something going wrong. Seek professional help if you’re experiencing any sharp pain in any particular body part. Also pushing yourself to perform more is a good thing, but don’t overdo it as it might lead to injuries.

3. Walking 10,000 Steps a Day is Enough. You Don’t Need Exercise Then.

Well, this fitness myth is a tricky one! While walking is good for your health, the 10,000-step guideline’s motive is to get people out of their sedentary lifestyle and keep themselves safe from certain diseases. But it is a low-intensity aerobic exercise which is not enough to get rid of all the deposited fats in your body and develop a great physique. While it can help improve your overall health, it is best to perform some sort of high-intensity aerobic exercises such as circuit training, strength training, running, and flexibility work.

4. Running Can Hurt Your Knees

Running is usually regarded as a knee-wrecking exercise, but proper training and the right shoes can help you avoid discomfort. As per a study published in the journal of Arthritis and Rheumatism, running can help in safeguarding you against osteoarthritis by strengthening your joints and connective tissues and also helps in their effective mobilization. Another study found out that there was no significant difference between the degeneration rate of knee and hip joints of runners and non-runners. Just make sure that you are wearing the right shoes and clothing before going for a run. Warm-up yourself before a run and do proper stretching to avoid any discomfort or injuries.

5. You Need To Exercise At Least An Hour or More To Be Fit

More than the duration of workouts, what matters most is the consistency and intensity. If you do not work out regularly and then one day you get involved in a 2-hour workout, it might give you the desired results. Regularity is very important and the next key element is intensity. If you perform higher intensity exercises for 30 minutes, it will help you burn more calories than 40 minutes of very low-intensity exercise. So, even if you work out for 2-25 minutes regularly, you’ll notice a difference in your fitness level.

6. Men & Women Should Work Out Differently

Well, science says that both men and women belong to the same planet! They have the same body structure. The difference lies in their hormonal make-ups leading to a difference in muscle strength. But, this does not mean that women cannot perform the same exercises as men or vice versa. Though you might find men focusing more on their chest, abs, back, and arms; women stress over legs and glutes, each gender ignoring one-half of their bodies. Women do have lower testosterone levels than men which might not allow them to lift as heavyweights as men, but still, they can pull up a decent amount of weight. You can pick up any exercise and any weights and reps that your body allows, irrespective of gender.

7. Sit-Ups & Crunches Are The Best Bet To Get a Flat Stomach

Crunches, sit-ups, and even curls, any such movement that curls your torso is curled forward, put stress on the rectus abdominis- the muscles at the front of your torso. But, this won’t get you a flat tummy and will also not help you develop six-pack abs. Below your six-pack, deep down, lies a thick strap of muscles shaped like a corset. It goes around your waist covering your back as well as front area. It is known as transversus abdominis or core and actually is responsible for getting a flat tummy. You have to target this area that often goes unnoticed to get those abs. And definitely, a full-body workout will help keep you in shape.

8. You Can Target The Fat Reduction

If you want to reduce body fat, targeting a specific area won’t work. Spot reduction will do nothing. You cannot reduce fat in a single area. Weight loss is a gradual process that happens when you have a fixed workout routine targeting the whole body. A regular workout routine will help you shed overall body fat and also reduce fat in a specific area. You have to burn as much fuel as you can along with a strict diet to get rid of the stubborn fat and build a toned physique. Perform exercises like planks, dips, squats, deadlifts, and shoulder press.

9. Exercising More is Better

As they say, excess of everything is bad. Exercising too much might do more damage than benefitting you. One needs to keep a minimum of 48-hour-gap between strength training exercises that target specific muscle groups so that your muscles get time to recover. You can perform flexibility workouts and aerobic workouts daily. If you have performed intense exercises today, follow a gentle workout routine the next day to avoid the risk of injuries. Don’t over-exert yourself.

10. Exercising Late in The Evenings Might Keep You Awake

Your gym buddy, friends, or anyone must have told you that performing intense exercises late in the evenings might keep you awake for long at night. The truth, on the contrary, is that exercising might help you get better sleep. Exercising in the evening can be as beneficial as morning exercises and can help boost metabolism.

Some people also believe that consuming supplements such as whey protein can helps build staunch muscles. This is partly true. This is so because consuming supplements alone cannot help you build a ripped physique. Though whey is regarded as the best form of protein, combining it with a balanced diet and regular workouts is the key to stay in shape and build muscles.

Conclusion

You can also consume supplements like pre-workout to energize and prepare your body for intense workouts. Taking supplements usually depends on your fitness goals. You can consume protein supplements if you want to build muscles or can use a mass gainer instead if you are lean and wish to build a muscular physique while putting on some muscle mass. 

We really hope that we were able to bust certain fitness myths and make you aware of the facts through this article. It is very important to stay informed about the facts so that you can ultimately make a wise decision for yourself.