There are various misconceptions that still do the rounds in the fitness community, despite a greater awareness of exercise science and biomechanics. Such fitness myths and misinformation can act as barriers in one’s journey toward achieving their goals. Hence, it’s important to create awareness and provide factual and proven information to those striving to be fit, say experts; this could prove to be the difference between a fulfilling fitness journey and one filled with injuries and other health implications.
“Working out in the light of myth will keep individuals in illusion. When they realize they’re not getting the desired results, it creates a negative image of exercise in their mind, which may result in disengagement,” says Rohit Kumar, a lifestyle coach and exercise science educator from New Delhi.
Debunking common fitness myths
♦ No pain no gain
Fact: This fitness myth is not hidden from many. However, when exercise becomes painful, one should stop immediately to avoid injuries. Any activity, be it exercising or others, should not hurt, and tolerating pain is not a good choice to make.
Being physically active on a regular basis, having a balanced diet, ensuring adequate sleep and managing stress can go a long way.
♦ Sweat indicates an effective workout
Fact: Sweating is a natural and healthy response to exercise. However, it should not be used as the sole indicator of a good workout. Factors such as genetics, weather and training styles also influence the rate of sweating.
“Every person’s body is different. Some might sweat a lot more than others while doing the same level of exercise. It doesn’t mean that the latter’s workout is ineffective,” says Kumar.
♦ Men should not do cardio
Fact: It is always believed that men are better off lifting weights to chisel a well-defined, masculine body. However, adding cardiovascular activity to the workout schedule is equally important.
“Be it men or women, everyone should do a mix of cardio and strength training to meet both components of physical fitness, i.e., cardiorespiratory and muscular fitness,” shares Kumar.
♦ It’s fine to smoke and eat junk food after workouts
Fact: It’s unfortunate that many fall for this myth. Even if one works out, smoking and indulging in junk food on a regular basis can damage the internal organs, setting the stage for chronic complications like heart issues, diabetes and even cancer. While exercise is one of the tools for physical fitness, other factors should be in line as well; a healthy diet is prominent in that regard.
♦ Working out prevents health conditions
Fact: Although exercise is a brilliant way to reduce the risk of chronic issues and slow down aging, it doesn’t guarantee complete immunity from health conditions. Additionally, there are certain complications that might become worse if one continues to exert themselves through exercise. Hence, it is always best to get medical clearance from a physician first and then exercise under a qualified trainer.
♦ It’s possible to grow abs
Fact: “We already have abs. We can’t see them due to the layer of subcutaneous fat, and reducing it will make the abs visible. However, we cannot grow an extra pair of abs as that’s decided by our genetics,” explains Kumar.
♦ Exercise can increase height
Fact: Our height depends on our genetics. We can’t grow further than what is decided by our DNA.
Exercise and sports play a role in increasing height during the early adolescent years. Irrespective of whether it leads to an increase in height, a regular exercise routine is important to lead a healthy life.
