Fitness myths even you believe - 14 misconceptions about physical fitness, includes a related article on working out

Vegetarian Times, August, 1997 by Luise Light

Despite the well-publicized benefits of regular exercise, four out of five Americans are still couch potatoes, according o the President's Council on Physical Fitness and Sports. People seem to find numerous reasons for avoiding their dates with exertion. Some are bored with repetitive activity; others are intimidated by having to bare their shape in public; and still others can't find the time. (Even if we have plenty too spend watching television or shopping.)

Perhaps the most defeatist and popular excuse of all, however, is the popular lament: "When I exercise, I just don't see any results." Granted, you're a totally unique individual, but when push comes to shove, your body works more or less like everyone else's. So how come exercise doesn't work for you? Could it be that you are laboring under some misconceptions? You're not alone. Fitness myths abound. And they are often what keeps us stuck in our couch potato ruts. Let's examine some of these flabby fairy tales:

Myth 1

The only way to burn off fat is to live in a gym.

Wrong! The only way to burn off fat is to take in fewer calories than you spend. Try your favorite activity -- walking, biking or swimming for 30 minutes five times so don't be discouraged by slow progress. Noticeable changes may seem painfully slow at first, but they will come with time. As you build up muscle tissue, you will burn more calories because muscle burns many more calories than fat.

Myth 2

As you get older, you lode muscle and gain fat, no matter what you do.

Some physiological shows that withe regular exercise, especially aerobic exercise, weight training and a low-fat diet, you can increase lean body mass and decrease fat mass. Even at age 90, people can experience renewed strength, increased mobility, stronger bones and greater flexibility by exercising.

Myth 3

No pain, no gain.

Exercise should never hurt. Soreness is not unusual 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. There is a difference between soreness and pain. Pain is a sign that you are doing something wrong. If you are experiencing pain, you are either exercising at too great an intensity or using improper from. Don't ignore it -- find out what you're doing that's causing the pain and give your body a chance to recover.

Myth 4

Exercising with weights makes women bulky.

First of all, nobody gets bulky overnight. It takes professional body builders many years of hard training with very heavy weights to bulk up. Light to moderate weights and many repetitions are most effective for toning and strengthening and won't make you look like a professional weight lifter. Besides, most women lack the testosterone levels necessary to make "Incredible Hulk" muscles.

Myth 5

Vegetarians don't build muscle or perform as well as athletes who eat meat.

That's have won championships. Consider Dave Scott, six-time winner of the Ironman Triathlon or Paavo Nurmi who won nine Olympic medals for distance running. Vegetarians are also well-represented among legendary bodybuilding champions: Andreas Cahling (Mr. International) and Bill Pearl (Mr. Universe) are all devotees of a plant-based diet, according to Joseph Keon, Ph.D., a fitness expert from Mill Valley, California, author of Whole Health (Paris-sound, 1997).

Myth 6

The more you exercise, the more protein you need for energy.

Not true. Of the three major nutrients, protein, carbohydrate and fat, protein is the least efficient energy source. Carbohydrates are the best source of muscle energy followed by fat. The body tries to spare protein for tissue maintenance and repair functions.

Myth 7

You should never drink water when you're over-heated.

Wrong! You should drink water continuously before, during and after exercising to replace the fluid you've lost. On a hot day, you can lose as much as a quart of water an hour while exercising. When you work out, your muscles generate heat that causes your body temperature to rise. Heat from muscles is carried away by water in the bloodstream and brought to the surface as perspiration. As this continues, unless water is replaced, you can become dangerously dehydrated. By the way, don't rely on thirst as an indicator of water need. By the time you feel thirsty, you're probably already dehydrated. Drink before you get thirsty.

Myth 8

As long as you don't plan to overdo it, it's not really necessary to see

your doctor before starting an exercise program.

Exercise deserves some serious forethought. Everyone over 40 should have a medical exam that includes a treadmill stress test to measure overall cardiovascular fitness; blood tests including blood cholesterol; and a medical and health habit history. While you're there, get your health practitioner's advice about what exercise might be best given your medical profile.

Myth 9

The best time to work out is early in the morning.

False. Many people believe that the energy boost you get from exercise is a double-edged sword. It's a great pick-me-up in the morning, but if you work out at night, you may not sleeps well. If this were gospel truth, morning people would rule the earth. Fortunately for night owls, there is no one best time to exercise. It's a matter of what you prefer. You can try different times of day and see how it goes. Some people are at their best in the morning while others can't fit it in except at lunchtime or after work. Fitting exercise into your busy day is the main issue. Just remember to wait at least two hours after eating before working out. And no, working out is unlikely to keep you up at night. As long as you don't exercise too close to bedtime, you will probably sleep better on the days you work out.