Buzz
It's the start of a brand new year, and after a month filled with stress, you've completely forgotten the benefits of exercise. To make things worse, your most dreaded coworker has returned from vacation looking more fit and vibrant than ever. Some people might panic, pushing themselves too hard in the gym after just one session and quitting altogether, or they may resort to extreme fad diets that leave them feeling miserable right after the holiday season.
But you're not one of them; you take your time to think things through before jumping into anything. You research thoroughly. Here are 10 exercise myths that are sure to make you mad—and the truth you need to avoid falling for them…again.
10. Myth: Sweating Out a Cold
Whether it's a high-intensity workout or a quick session in the sauna, the idea of 'sweating out' a cold simply doesn't work. There are a few reasons this myth is so convincing. First, the misconception that toxins are released through sweat is entirely false. Sweat consists mainly of water, salt, and fat. Toxins are processed and removed by your kidneys and liver, and no matter how hard you try, they won't magically appear in your sweat glands.
Stop trying to make ‘sweating out a cold’ a thing! *cue Regina George voice*.
A common belief about ‘sweating out a cold’ is that we feel better after a workout. While exercise can release endorphins that may improve mood, there’s no real cure for a cold through physical activity. In fact, our immune systems are weakened for up to 24 hours after intense exercise.
9. The Myth: ‘Getting Toned’ Muscles
The idea of ‘toned’ muscles is a myth that should disappear. To clarify, any form of strength training leads to muscle growth. The notion of lean or ‘toned’ muscles is just a marketing tactic.
As noted by Insider, Rachel Hosie explains that this myth was created to target women and increase their participation in gyms. She states, 'So many exercises are marketed as ‘toning,’ particularly for women, which annoys me because it’s misinformation that exploits women’s insecurities.' Beauty standards demand women be slim, and when the fitness industry aimed to appeal more to women, it introduced the myth that women should have ‘toned’ muscles.
This narrative implies that women should lose fat and gain muscle, but somehow avoid becoming 'too muscular.' It perpetuates a damaging cycle that leaves women feeling insecure about their bodies while funneling more time and money into the health and wellness industry.
8. The Myth: Exercise Makes Back Pain Worse
Though working out may seem like the last thing you want to do when dealing with back pain, the idea that exercise worsens it is false. Mayo Clinic specialists emphasize that movement is key for recovery from back injuries and muscle soreness. This means avoiding exercise and resting in bed could actually hinder your healing. Sorry, not sorry!
7. The Myth: Targeted Fat Loss
Targeted fat loss is another myth that needs to be retired in 2022. I mean it. Doing ab exercises won’t burn belly fat, an intense leg day won’t give you a 'thigh gap,' and no online device will cure 'tech neck.' Let’s clear up this misconception once and for all, because it’s a tactic many advertisers and fitness 'experts' use to sell programs that won’t deliver results.
Body fat is measured as a percentage of fat within the body. While certain areas of our bodies might store more fat than others, the distribution of fat is beyond our control. When we gain fat, the body decides where to store it, and when we burn fat, it’s released from the areas where the body has accumulated it.
When a workout or exercise plan claims to target fat in a specific area, it’s really focusing on strengthening the muscles in that region. While you can build muscle in certain areas, you can’t directly burn fat from those spots.
6. The Myth: Turning Fat into Muscle
The misconception that fat can be turned into muscle is problematic because fat and muscle are two completely different substances.
An article from the Cleveland Clinic explains that muscles are soft tissues made up of 'many stretchy fibers.' These visible muscles, known as skeletal muscles, along with tendons and ligaments, support the body’s bones, organs, and tissues.
Fat is stored under the skin and around our organs. When there is excess fat, it often appears in areas where we'd prefer visible muscles, like the abdomen. This leads to the misconception that fat in a specific area turns into muscle when fat is burned and muscle is gained.
In reality, these are two separate processes. First, you're building muscle, and simultaneously, you're burning fat.
5. The Myth: Fat Loss = Weight Loss
A common misunderstanding is the difference between fat loss and weight loss. Dr. Rohini Somnath Patil explains in a YouTube video that weight loss, as shown on the scale, is influenced by various factors and is not the same as losing fat.
Human weight is impacted by factors such as muscle mass, water weight, fat, and even bowel movements. Many people change their diet and exercise habits but don’t notice a decrease in weight, which can be discouraging because it may feel like no progress is being made.
When you begin exercising regularly, you're building muscle, which also adds weight. Dr. Somnath Patil suggests tracking your progress through changes in measurements rather than focusing on the scale, since fat loss is a better indicator of lifestyle improvements and health than weight loss alone.
4. The Myth: Cardio Is All You Need
The idea that cardio is the only exercise you need is an outdated myth, but it's still common. While running has its benefits, modern research shows that combining cardio with strength training is essential for overall physical health improvement.
Dr. Mike explains that adding strength and resistance training to your routine can enhance your metabolic rate, bone density, hormonal balance, and even improve sleep quality. Plus, strength training can be easily done at home.
3. The Myth: Bigger Is Better
The last myth I want to address is the belief that bigger muscles equate to greater strength. While some may desire larger muscles for aesthetic reasons, larger muscles don't necessarily mean you can lift heavier weights.
Factors like muscle length and limb length can affect the size of a person's muscles, making it harder for some individuals to increase muscle size. Genetic differences also play a role in someone's ability to build larger muscles, but this doesn't determine their true strength or weight-lifting capabilities. In other words, you don’t need to resemble Arnold Schwarzenegger to be the strongest person in the room.
2. The Myth: Tracking Numbers is Everything
For some people, tracking calories, steps, and other measurements can be helpful, but for others, it can be counterproductive. Ultimately, progress and health can't be truly measured by just a set of numbers.
Do you feel more energized? Are you enjoying yourself? Is your workout routine fitting into your schedule? Have the changes you've made improved your overall life? Do you feel confident in how you look? Are you getting stronger?
Instead of getting fixated on numbers that hold different meanings for everyone, try asking yourself these more relevant questions.
1. The Myth: No Pain, No Gain
You’ve heard it—no pain, no gain. But what if it’s more about less pain, and a greater likelihood of sticking with your fitness journey in the long term? The belief that a good workout is defined by how sore you are afterward is not only inaccurate, but it can also prevent you from reaching your fitness goals. Being too sore after a session can actually increase the risk of injury.
So, if you’re planning to hit the gym as part of your New Year’s resolution, let me emphasize this once more—don’t push yourself too hard.
