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Exercise myths - BUSTED!
Myth - No pain, no gain!
BUSTED!
It's normal to feel some muscle fatigue during and after a workout, but if you experience ongoing pain that interferes in day to day activities it’s time to ease off.
This kind of pain is likely to result in an injury which can quickly derail good intentions to stick to a regular routine. Stay injury free with these quick tips:
- ease into new activities gradually
- warm up before exercising to get blood flowing to the parts of the body you're about to work out
- vary your activities to prevent overuse (and boredom)!
- do some resistance training to increase strength and stabilise your joints
- always stretch after exercising to reduce muscle soreness.
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Myth - Lifting weights will make me put on weight...
BUSTED!
Lifting weights or resistance training is one of the best things you can do to lose fat. Regular training can help you to build more muscle, and decrease your body fat. It also increases your resting metabolic rate - which means you burn more kilojoules while at rest.
This is one case where it's definitely not about the numbers on the scale. Muscle does weigh more than fat, so you may find that as you become fit, your body weight increases a little, but you'll certainly be able to tell the difference. Doing resistance exercise two or three times a week has many other great benefits for your body including:
- increased strength, power, endurance and flexibility
- increased bone density
- increased toning
- improved balance, stability and co-ordination.
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Myth - As long as I exercise daily I can watch as much TV as I like... BUSTED!
A daily workout doesn't negate the negative effects of being a couch potato.
Research at Australia's Baker IDI Heart and Diabetes Institute found that even active people (who get at least 30 minutes of moderate to vigorous activity per day) still experience the negative impacts of sitting still for long periods.
In particular, they have poorer metabolic health. The research found that people who stand up and move around more have healthier blood fat and blood glucose levels than those whose sitting time's not broken up.
Myth - Swimming is no good for weight loss...
BUSTED!
Swimming may not be the most effective exercise to do if you are trying to lose weight (exercises where you support your own weight, such as walking, are best), but it's much better than nothing. Especially if you really enjoy swimming, you'll be much more likely to continue it in the long term.
Swimming's also particularly beneficial for people with joint problems or who are recovering from an injury. The key is to make the most of your laps – try and improve your speed and form as you follow the black line. Want more of a challenge? Try aqua aerobics or shallow water walking.
Remember: If you have a health condition or are over 40 always consult your doctor before commencing a new exercise program.
 Health Tip
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